How to get started on your fitness journey after the age of 50

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Hitting 50 isn’t the end – it’s the perfect beginning. Your body deserves strength, energy, and a little TLC. Forget quick fixes – it’s about moving smarter, eating well, and building habits that last. You can feel fit, confident, and strong at any age. So if you’re ready to thrive, not just survive, let’s get moving – because 50+ is just the start!

Susan is the founder of Alive Fitness, helping midlife and post-menopausal women feel stronger, healthier, and more confident through fitness, nutrition, and well-being. She teaches Pilates, yoga, and strength classes in Derby and runs her online Menofit Club, supporting women everywhere to thrive at 50 and beyond.  Find out more about Menofit. Just £5.04 per week.

10 Simple (But Powerful!) Steps to Lose Belly Fat in Midlife

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If you’re a midlife or postmenopausal woman wondering why that stubborn belly fat won’t budge—this one’s for you. Hormonal shifts, stress, poor sleep and modern eating habits all gang up on us. But with a few smart changes, you can absolutely flatten your belly and feel more energised.

Here’s your Menofit-friendly 10-step plan to get started:

1. Cut the Sugar

Say goodbye to added sugars—cakes, biscuits, chocolate, sweets, sugar in hot drinks, fizzy drinks and alcohol. These spike insulin, add inches to your waist, and mess with your hormones.

2. Hydrate Like a Boss

Aim for 8 glasses (around 2 litres) of water daily. Choose filtered water over fizzy or flavoured drinks. Hydration helps digestion, boosts energy, and reduces cravings.

3. Ditch Processed Foods

No ready meals, nothing in a packet, and nothing with a long list of ingredients you can’t pronounce. Cook fresh, whole foods from scratch. Your body knows what to do with real food!

4. Veggies Are Queen

Add at least 1lb (450g) of vegetables and salad to your meals every day. No, potatoes don’t count. Keep fruit to 2 portions max per day—too much and you’re just eating sugar in a fancy wrapper.

5. Prioritise Protein

Every meal should include a decent hit of protein—it supports muscle, balances blood sugar, and keeps you fuller for longer.

6. Fix Your Breakfast

Bin the beige cereals. Better options include:

  • Porridge with flax or chia seeds

  • 2 pieces of fruit with Greek yogurt

  • Eggs (2), bacon, mushrooms, tomatoes

  • Smoked salmon with green veg

7. Eat Healthy Fats Daily

Don’t fear fat—avocados, olive oil, nuts, seeds, oily fish, flaxseeds and coconut oil are all fab for hormones and heart health. Use them in cooking or as toppings.

8. Carbs: Once a Day, Max

Stick to one portion of carbs per day (about 10% of your plate). Choose wholegrains like brown rice, quinoa, couscous, or better still—sweet potato over white.

9. Cut the Caffeine

Swap your morning cuppa for hot water with lemon. Replace tea and coffee with fruit tea or filtered water. Caffeine can mess with cortisol and sleep.

10. Track Your Sleep

Notice the length and quality of your sleep. Do you wake up feeling energised? Tick a box each morning. Restorative sleep is essential for fat loss and hormone balance.

Final Word
Losing belly fat after menopause isn’t about starving yourself or hammering the gym—it’s about eating smart, moving consistently, and supporting your body with what it actually needs at this stage of life.

Want help putting this into practice?

Join the Online Menofit Club
Book a Reformer Pilates Class in Derby
Come to a Wellbeing Day – You’ll love it!

About the Author
Susan Booth runs Alive Fitness, a wellness hub for menopausal and postmenopausal women. Based in Derby, she teaches Reformer Pilates, strength training, yoga, and mindfulness. Her Menofit Club offers online fitness classes, nutrition support, and expert tips for midlife women who want more energy, better sleep, and lasting strength. She also hosts in-person Wellbeing Days packed with movement, mindset and menopause know-how.

Three Pelvic Floor Myths That Need Busting – Now!

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I’m constantly amazed (and honestly, a bit frustrated!) by how many women I speak to who are quietly putting up with pelvic floor issues. Friends, class members, fit women, strong women… all whispering about leaks, urgency, or that dreaded “key in the door” dash.

Why are we putting up with it? Why should we?

Spoiler alert: We shouldn’t. And the good news? You can do something about it. So let’s bust a few big myths:

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Stay Fit & Fabulous This Winter – All From Home!

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Ladies, let’s be honest, the thought of heading out to a gym or a face to face class when it’s freezing, snowing, raining, or dark (sometimes all four!) just doesn’t appeal.  It’s saying on my weather report it might snow at the weekend.  But what if I told you that you could work out, feel amazing, and enjoy a cuppa after—all without leaving your house?

Let me introduce you to Menofit Online, where you can join me and a fabulous group of like-minded women from the comfort of your living room. It’s just £5.04 a week—yes, the price of a fancy coffee! Dip your toe in for a month and see how you feel.

Here’s what you’ll get:

  • Hundreds of 30-Minute Workouts: From strength and cardio to pilates and yoga, all designed for midlife and beyond. Easy to follow and effective!
  • Live Classes Twice a Week: Join us for live workouts that’ll boost your energy and your mood. Plus, it’s great for accountability! On Mondays we also have a little LIVE health chat/talk focusing on different health related topics for the 50+ woman.
  • Recipes & Meal Plans: No more wondering what to cook. I’ve got you covered with delicious, simple meals that support your goals.
  • Beginners videos: Perfect if you haven’t exercises for a while or ever, of if you have dodgy knees.
  • Meditation Videos: Because sometimes, we just need to slow down, breathe, and reset.
  • Whatsapp Accountability Group: Where I will help to stay accountable to your goals.
  • Exclusive January Goal-Setting Course: Start 2025 with clarity and intention! Let’s set some goals together and make this your year.

This isn’t just another fitness program. It’s about building habits that make you feel stronger, healthier, and happier every single day. Whether it’s squeezing in a quick workout between work and family life or joining the live classes for that extra push, this is your space to thrive.

The best part? You can do it in your PJs if you want! No judgment here.

So, why not give it a go? Start today, and by next month, you’ll already be feeling the benefits. Who knows, this might just be the best £5.04 you spend all week!

Click below to join now, or pop me a message if you’ve got any questions. I’d love to have you on board. Let’s keep warm, keep moving, and keep thriving—together!

Click Here to Join Menofit Online Today!

Your 2025 Roadmap to Health & Fitness Success

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Ready to take control of your health and fitness in 2025? This short, powerful course will guide you through four transformative sessions designed to set you up for success. By the end, you’ll have a clear plan and the motivation to make it happen.

Session 1: Review – Recording Your Current Levels of Health and Fitness

Description: Before you can move forward, you need to understand where you are now. In this session, we’ll take a deep dive into your current health and fitness levels. We’ll measure what matters to YOU: strength, flexibility, endurance, energy, and more. This isn’t about judgement; it’s about clarity.

What You’ll Gain:

  • A baseline to track your progress.
  • Insight into what’s working and where there’s room to grow.
  • A clear understanding of your starting point.

Why It Matters: Knowing where you’re starting is essential for setting meaningful, achievable goals. This session sets the foundation for your transformation.

Session 2: Future Self – Visualizing Where You Want to Be

Description: Picture yourself in December 2025. Who is the best version of you? What does she look like, feel like, and achieve? In this session, we’ll create a compelling vision of your future self and break it down into smaller, actionable goals. This is about dreaming big and then turning those dreams into steps you can start today.

What You’ll Gain:

  • A vivid vision of your future self to keep you inspired.
  • The ability to reverse-engineer your dream life into practical goals.
  • The first steps to achieving long-term change.

Why It Matters: When you know where you’re going, it’s easier to stay on track and make choices that align with your goals.

Session 3: Your Why – Discovering the Motivation Behind Your Goals

Description: Why do you want to improve your health and fitness? The deeper your motivation, the stronger your commitment will be. In this session, we’ll uncover your personal “why” and learn how to use it as fuel to keep going, even when the journey gets tough.

What You’ll Gain:

  • Clarity on the deeper reasons behind your goals.
  • Tools to stay motivated and overcome obstacles.
  • A personal mantra to remind you why you started.

Why It Matters: Motivation can fade, but when you’re connected to your “why,” you’re more likely to stick to your goals and succeed.

Session 4: Be Specific – Committing to Clear, Actionable Goals

Description: Goals like “get fit” or “lose weight” are too vague to be useful. In this session, we’ll refine your goals into specific, actionable steps that fit your lifestyle. We’ll create a personalized plan you can stick to and celebrate every small win along the way.

What You’ll Gain:

  • Crystal-clear goals that are realistic and measurable.
  • A personalized action plan with weekly steps.
  • The confidence to take control of your health journey.

Why It Matters: Specific goals give you direction and focus, making it easier to stay consistent and achieve results.

Why Join This Course? This isn’t just about setting New Year’s resolutions that fizzle out by February. It’s about creating a sustainable roadmap to a healthier, happier you. Whether you’re just starting out or looking to level up your fitness, this course will give you the clarity, motivation, and tools to make 2025 your best year yet.

Join our ONLINE community to start this course LIVE with me in January 2025.  It’s only £5.04 per week.

Let’s make it happen—together!

What is an ‘Alive Wellness Reset’?

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What is an Alive Wellness Reset?

Ready to hit the reset button on your health and well-being in 2025? The Alive Wellness Reset is a brand-new 1-2-1 service from me, Susan, designed specifically for midlife and beyond women. It’s all about giving you the tools, clarity, and confidence to feel stronger, calmer, and more in control of your body and mind.

What does it involve?

The process starts even before we meet, with some simple questionnaires to give me a clear picture of your current health, lifestyle, and goals. From there:

1️⃣ We Chat: In our session, we’ll dive into your challenges—whether it’s weight gain, poor sleep, or struggling with energy—and map out what success looks like for you.
2️⃣ We Plan: Together, we’ll create a personalised plan focusing on fitness, nutrition, and mindset—completely tailored to your life and needs.
3️⃣ Meal Plan Magic: I’ll review your current eating habits and suggest easy, realistic tweaks to support hormone balance, energy levels, and long-term health.
4️⃣ Clear Next Steps: You’ll leave with simple, actionable steps to kickstart your journey toward better health and well-being.

Why should you book an Alive Wellness Reset?

  1. It’s tailored for YOU: This isn’t a generic plan—it’s personalised to your unique needs as a midlife or post-menopausal woman.
  2. No overwhelm: The Reset is about realistic, achievable steps, not an all-or-nothing approach.
  3. Expert guidance: With years of experience working with women like you, I understand the challenges you’re facing and how to overcome them.

What can you expect if you do?

  1. Clarity and focus: You’ll have a clear path forward, with manageable steps to start making progress straight away.
  2. More energy and balance: Simple changes in movement and nutrition can make a big difference to how you feel day-to-day.
  3. Renewed confidence: Whether it’s feeling more in control of your weight, or just finally getting back into a healthy routine, you’ll feel empowered to thrive.

A fresh start for 2025

The Alive Wellness Reset is your chance to start the new year with a plan that works for you—without overwhelm, guilt, or confusion. This is about YOU taking the time to prioritise your health and happiness. Ready to get started?

Let’s make 2025 the year you truly thrive! ❤️

Get in touch whatsapp me 07812 107684 and we’ll book you in for your call.

Black Friday Deals 2024

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