Chanel here. Welcome to menopause nutrition.
I believe women can thrive in menopause and
had the body composition of their choice if
they must have their nutrition and lifestyle.
Today, we are talking about performance and how
we all actually want performance and what that
looks like
and how that breaks down when I'm helping
people on their journey. But before we get
started, I'm just gonna remind you if you
miss the boat on my current thrive program,
we are in week 4 and
the waitlist list is going for my last
round, which will cook off in September. So
there's already a bunch people that have joined
because it is the last time it will
run this year. So jump on the weight
vest or, if you had
the last
chat we has... I have 4 spots open
for the winter exclusive, which is just an
8 week 1 on 1.
Like, if you're ready to get started straight
away, and you don't wanna wait till September.
So those are the 2 things that are
going on now if you need to book
a call for that winter exclusive, you're ready
to get started and get results right away.
You just need to grab the calendar link
and then book that call and make sure
you get an email for me because, if
it's gone to junk, and you don't see
it, then we won't be able to make
it happen. So and we'll say that, make
sure you find the email
reply after you've booked your call, and I
can't wait to talk to you. Okay. Let's
get into this today. So we all want
performance. So over here,
across the essay, I want performance, obviously in
Crossfit. But in all honesty,
everyone wants performance. And that looks
different to different people.
However, it comes in the form of energy,
good mood, focus,
sleep,
The funny thing is as a nutrition and
health coach, 90 percent of people, maybe even
higher, you know, maybe 95 percent of people.
They come to me for help with body
composition because they're sick of their body composition,
they're sick of not, you know, being people
about it, and they wanna lose the belly
fat or they wanna lose the body fat
and they wanna build muscle.
And so,
I get that because I have been in
that boat before, and
it is very frustrating
when you
like are not happy with your body, and
it's not doing the things that
you want to do.
And you totally
can fix it. Right?
However,
the thing is it's so much more than
that. So firstly, it's understanding
how our body got into the place it's
in. So often we know this, like maybe
you know, we know that we've... Let's just
say Covid. Like, we had a really rough
time through Covid, and we we weren't exercising
and we were. You know, like, eating too
many chips in ice cream and whatever like.
Sometimes we know. Other times,
it's
us
understanding
like because I'm talking to my menopause we'll
drive here here,
generally that things have to change once we
have 40.
So where do we don't understand this, and
this is why you hear me like, talk
so much about it, so passionate about it
because women don't
stand what they need to do. And so
then we find ourselves at the back end,
not understanding what has happened. And that usually
comes about in the form of a body
composition because we've put on, like, 05/10/1520
kilos.
And we've got this belly fat or our
body is just like, we're not happy with
it, but we don't really understand a hundred
percent what hap has happened.
So if you're doing my thrive program or
you're working with me as 1 and 1,
we actually
want you to un understand
what has happened.
Because
when we don't like you hear me talk
about this all the time when we know
better, we do better,
we need to understand
why
we're making the changes now. And why we're
actually should've have made the changes like when
we have 40. But same as me.
It it was the about the belly that
was my quarter action because I'm like, what
the heck is going on, like, all the
things I used to do weren't working.
So we really need to understand why. So
on my thrive program,
I obviously teach people how to master their
nutrition and lifestyle. It takes 6 weeks for
us to, like, actually go through the nutrition
because there's so much involved in that and
not only from a new learning and understanding
and then implementing,
but also,
because
nutrition is so personal.
And it's not like
exercise where it is...
You know, we don't necessarily have to go
the today, everyone is gonna eat every day.
So Nutrition is like a big, you know,
kind of culture action because as human beings,
we have do it every day. We can't
just stop. So we need to understand how
to eat character correctly. We need to understand
how to us and nutrition because
we have to eat every day it's just
like so essential.
So then is why,
it is, you know, like a big part
of this process and you hear me trying
to
educate you guys and
explain to you and, like, teach you because
it is a big topic It is really
truly a big topic. So that is like,
the first thing, like, first thing is
understanding why. Because when we know why then
we can like it's much easier for for
us to make the better choices
moving forward.
Then, of course, like, even if on you're
on my program, you have chance to do
an individualized plan. So this is when nutrition.
It's not like a 1 size fits all,
What, like I'm eating is not going to
be. Is necessarily what you're ending.
At go... There's so many different factors. And
so in the program, there's actually an option
where you can have a nutritional program set
for you. And I truly recommend everyone do
that because we are also different the the
plan I put together is, like, it's, you
know, just, like, set on a base. Right,
for like, it's very rare that that someone
will just fit into that category.
And I understand like, some people are coming
in, like, Maybe their nutrition has been terrible,
so they're just, like, really just kinda dialing
in to just get better at just Nutrition,
but in all honesty,
everyone needs to understand how much they need
to eat, especially if they have body composition
goes
because you are just guessing otherwise, Truly you
are? You just are, like, maybe I had
a good day today. How do you actually
know that because you don't actually know how
much you need to eat. So it's really
important
to know those numbers because that gives you
a set path. And when you have that
path then it's really about balancing the ledger.
It really is. Like, when you're trying to
lose body you're in a deficit. Once you've
got your body composition, you are, you know,
you're in we call maintenance where, you know,
putting on my you not losing anyway. For
me, at the moment, I'm actually in a
bit of a surplus because I'm trying to
build some muscles. So if I didn't know
the number, or I wouldn't be able to
be in a sample. Like, like, it's really
really interesting and really specific for people to
understand how much then need to x then
you just will not get your body composition
goals. If you don't know those things it
really trinity years. But as a health coach,
I... You know, when I'm, like, teaching people.
I'm working with people, there's so many more
factors that that
affect your body composition as well. So it's
not all about
just us like losing body fat. It is
also
different factors that are going to
impact that. So
sleep, for example, first off the mark.
Sleepers like
easily the first way to feel better. But
if you're not sleeping well
and your
sleeper bad quality that will actually affect your
body composition as well.
Like, same as water, like, if not drinking
in a afford. I had a client once
who was doing all the things. She was,
like, heading her numbers, like getting, you know,
lifting heavy all the things. Nothing was really
changed.
And it took me a minute to work
out, but she was not drinking. She was
drinking like 500 minutes of water a day,
like just
And so as soon as we fixed it,
and she she started drinking it like 2
and a half days of water. She started
losing weight because her body
was like not safe, feeling safe enough, and
you need water, like, we we are, it's
so essential. Right? So there's
different inputs that matter like stress.
So which I really teach a lot about
because I find that my will time at
this stage,
still like kinda coping with light drift. May
me made you have a stressful job. At
some point, life throws our stress like,
in all different types of
ways.
Generally, this age group, we've got aging parents.
That's stressful. Like, we've got, maybe we've still
got 10 at home that is very stressful.
So
there's a lot of different factors that can
can tribute, and those will affect your body
composition. So when we are working together, whether
it's on my program or whether it is
like 1 or 1, we
Yes, like, focusing on your body composition goals,
but we're actually looking at the whole picture
is in that well,
like kind of equals performance if you like.
Because as humans,
we all want to perform our best and
performance means like how's your energy? How's you
mood? How's your focus like do you have
brain fog? Can you sit down and concentrate?
How how's how's your mood Like are you
happy? Like, are you motivated? Are you, you
know,
how you feeling? Like, how are you sleeping?
Like, we're we're we're looking at all of
these different factors
because they all
work together synergistic logistically to create you. And
at the end of the day, yes, like
you want your body position goals.
But let's say you get your body composition
goals, you build muscle like you get rid
of the valley fat, and you have terrible
energy You can't hear brain fog. You can't
focus.
You can't hold a conversation because, you know,
you just can't
concentrate.
You can't... You're not sleeping, would that actually
be a good outcome.
So when I'm checking in whether whether it's
my my program or my 1 a month
clients. We are talking this through. How are
you feeling?
This is important because when we're working together,
it's like, if your energy is off, we're
going to look at that? What's causing that?
What can we do to, like, strip that
back and, like, make sure that we improve
your energy?
If your focus is no good, what can
we do? What what in what's impacting it?
What's causing it? So
this then creates
the best version of yourself, and that includes
building muscle, having a body composition,
great energy, mood focus,
obviously, getting your body composition goals like building
muscle, being strong,
and and all of that together, it's just
not really 1 or the other. And this
is why I wanted to kind of have
this conversation
because
95
percent of you come to me with body
composition. But I want you to know that
it's about you being an absolute best version
of yourself,
that is out out, like, our goal, and
that means body composition is 1 of those
things that we take off the box. All
the other things. Like, I've got a couple
of 1 1 clients at the moment.
Same thing came to me for body position
until least 10 kilos whatever it was.
And they've... They... Out of their mouths are
saying, you know what? I'm actually not even
that stressed about the body composition anymore because
I... And they're getting results, like they're getting
results, but they understand
it's going to take time because that is
true. It takes time. It's like me trying
to build muscle.
It's gonna take time, like, it's going to
take
6 to 8 weeks of me really focusing
eating in a surplus like trying to build
some muscle over here.
It's not a quick fix. It's not 1
or 2 weeks. It is like
doing the things,
creating the non negotiable,
sitting in with it being consistent.
So those of you who have, like, followed
bear for a while, you will see because
I post every day. And you see me
eating high protein. You see me going to
the gym, See me lifting heavy. You see
me doing my steps. You see me
drinking my water out, which actually.
Smelly,
and need to fill it up. You know,
you see me doing them because there's no
quick fix.
Not for me, not for you, not for
anyone. We need to just create the non
negotiable
and
do them every day. So this is your
public service announcement
to remember
that
consistency
is the key.
Consistency.
Day matters.
Every day, even if it doesn't feel like
anything is happening, I promise you it is.
Like today, I just tell you,
I went it's training this morning, and I've
I've got a special program that I do
on top of cross.
And my program just was not going that
well. And so actually, at the end of
the day, I was like, it just did
not really feel like my training was that
great.
But I know that what I did
has added to the day, it's like It's
it's all about little steps. Like not every
day is going to feel like amazing or
feel like anything is happening.
But it is... It is still happening.
Like, doing the non negotiable, doing the things.
Like, it's just about doing them day in
day out, day and day out, and I
promise you
It is working.
Even on the days where it feels like
it's not it is. It truly is and
you have to just trust that process,
and
know that that's
that's what's happening. That's what that's what happening.
And then all of a sudden,
so you'll get a big 1 or all
of a sudden, you'll wake up, like, with
better energy than you have. Or so
you just have to hang in there, and
that's my little
kind of message for you today. I I
actually wrote notes to me on check, and
I haven't even
followed them. So I've gone completely off
schedule, but I think that the message is
strong,
and it's powerful and it's true and hopefully,
someone will be listening that needed to hear
this today.
So keep on going you're doing amazing
I'm over here Cheering for you. If you
are actually listening and you're not doing my
program or what, you're not a 1 on
1 client at the moment, but you're like
actually,
I really do need some help here, and
I'm really to get results and find out
this stuff
Then I do have, like I mentioned,
the
4 spots are open. I'm doing calls this
week. To see who is going to snap
them up. So I've got my link to
my calendar here in the note you can
grab it. Otherwise, add me on social media,
if you're listening in, I get that you
guys listen while you're walking or your driving.
So
pause this now or as soon as you
get to your location,
add me on social media, at chanel stack.
Or on Facebook Chanel a Stack, a for
Elizabeth. That's my oat, my middle name.
On Facebook and just shoot me a message
so I can send you the link, and
then you've got it if you can't find
it here in the notes.
Otherwise, the link to the wait list for
my next program, which will be running in
September is there, so you can obviously
tune in to the podcast episodes here and
do all the research and listen up and
make some of those changes and then get
on board in September where we can, like,
really dial in and get you to you
and nutrition and lifestyle in.
So at least there's some options for you.
And if you are going great guns, then
go you, I'm so proud of you and
keep going. This is what this is all
about.
As always, if you're happy to leave a
5 star review rating,
like share comment follow all of that stuff.
You know, share with a friend, I would
truly appreciate it. That's how other people can
find this podcast because it is free. This
is all free content for you guys, and
I'm just super passionate about helping as many
women as possible.
I know that when we know better we
do better, and this is why I put
out this podcast. So hopefully,
everyone can learn and make changes and just
love their best lives because I know from
my own experience, being 51.
I feel better now and I did when
I was anyone, and I want that for
everyone too. So,
yeah, I go do it.
Have a beautiful rest of your day, and
I will see you next time.