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C2C Coaching by Niamh | The Flash Pack

@choose.2.change

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You’re not starting over.
You’re choosing what comes next.
Holistic coaching for women 40+
A new chapter is coming ↓
👀 'The Flash Pack'

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It's the first day of November ✨️ which in Irish tradition is the first day of Winter, Samhain & the start of the dark half of the year... the beautiful golden glow outside today would fool you though! 😊

As women, our seasons change too. Is midlife the start of our dark half? Most definitely not!

I truly believe its the beginning of our BEST chapter yet! So why are we so unkind to ourselves during this stage of life?

Midlife brings enough forced structural change without you declaring war on your body or your current routine.

When your oestrogen fluctuates, your resilience to stress shifts. Your body isn't asking you to try harder, restrict more, or overhaul your entire life by Monday morning.

It is asking for safety.

At Choose to Change, we don’t do mountains. We leave the exhausting overhauls at the door. We identify a single behavioural practice or 'habit' you actually have the battery power for, and we introduce it incrementally.

Together, we choose one steady focus at a time. 🤍

I'm excited for this time of year - to embrace self care, self compassion and to help guide you on your path! ❤️

With love & sparkle,

NB ✨️ by @choose.2.change

You cannot stop the hormonal tide, but you can absolutely choose how you ride the waves. Focus your precious energy on the habits that serve you, and give yourself grace for the biological shifts you can't prevent. ❤️

Perimenopause can feel like your body has been hijacked 🫠

One day you're fine, the next you're sweating through your sheets, forgetting your best friend's name, or omg the rage... feeling irritated by the way your partner breathes or eats?! 😫😂

When so much feels chaotic, it’s incredibly easy to spiral. But here is the honest truth: you are wasting valuable energy trying to fight biological facts.

Instead, identify the things you cannot change (like your ovaries retiring) and pour your energy into the things you CAN change (like how you fuel, move, and advocate for your body).

Which "in your control" habit are you going to focus on next week? Let me know in the comments! 👇

#PerimenopauseSupport #MenopauseHealth #MidlifeWomen #WomenOver40 #HormoneHealth by @choose.2.change

Drop a 😝 in the comments if you agree! by @choose.2.change

Every woman deserves a Third Space ✨️

A place where you get to be fully yourself—where the conversation doesn't start with an apology for your age, your energy, or your ambition.

For too long, women navigating menopause have been handed a leaflet and a shrug. You’ve been told to power through, stay quiet, and accept the burnout.

Choose to Change does it differently.

This isn’t about generic checklists or toxic positivity. This is about coaching that takes your physiology seriously, education that is genuinely useful, and a pack of women who cheer loudly when you claim more.

This isn't the beginning of the end. It's the beginning of your loudest chapter.

Something powerful is quietly being built behind the scenes. Welcome to the very beginning of The Flash Pack.

Watch this space.

Your next chapter is waiting. by @choose.2.change

👀 by @choose.2.change

Hey friends 👋

I'm looking for some help from all the lovely ladies please! 🙏

I want to redefine my coaching service & develop a retreat offering for women 40+ who are ready for their next chapter & want help navigating life, work and health. Your answers will shape what I offer. It takes about 8-10 minutes, and responses are anonymous unless you choose to share your details at the end.

I'd really appreciate your help to give me a really good gauge so please do share with friends, family, colleagues etc ... thank you all so much! 🩷✨️

Link below and also in my bio 😊

https://tally.so/r/RWKDGK by @choose.2.change

You’re not starting over.
You’re choosing what comes next.
Holistic coaching for women 40+
A new chapter is coming ↓ by @choose.2.change

With all the talk of New Years resolutions, New Year, New You and going on a diet surrounding you at the moment, it can be easy to feel overwhelm, guilt, pressure, stress.

If you want to make a change but joining a gym or jumping into a restrictive diet is too much of a leap from where you are right now... pause for a second.

Why not meet yourself where you are, start small, REALLY SMALL.

Begin with a simple practice of establishing a habit, it can be anything, but the idea is committing to yourself to do something daily for a period of time. It needs to feel SUPER easy and your ability to do it should be 10/10.

👉🏼Simply putting on a pair of runners each evening and wearing them around the house.

👉🏼Drinking a glass or cold or warm water each morning.

👉🏼Reading 1 page/chapter of a book

👉🏼Eating 1 piece of fruit

👉🏼Making your bed

👉🏼Taking a multivitamin

👉🏼Having a cup of green tea

Anything at all... but the key is to do it at the same time each day in order to build it as a habit. Making changes to your life & health is really about behaviour change and making small, incremental changes first is the best way to progress to bigger more meaningful actions.

Happy Thursday folks, have a great day! by @choose.2.change

THREE spots available for remote coaching! Sign up now for six months and get your last month FREE!

What does it include?
➡️Full personal, nutrition and training assessment
➡️Individualised Training program to suit your starting point, your schedule and your goals.
➡️Individualised Nutrition Coaching
➡️Weekly feedback
➡️Monthly Video Call

What do you need?
➡️Access to a home gym or a member of a commercial gym
➡️Some level of fitness experience preferable but not necessary.
➡️ Most importantly, a great attitude and an open mind!

DM or email niamh@choosetochange.ie for more info by @choose.2.change

A good diet is one that allows you to live your life fully, enjoy the festive season and serve you well!

A good diet is also far from being only about what foods you eat.

How our body digests food and absorbs nutrients is dictated by our bodies systems - ALL of which are influenced by the daily behaviours & actions we take.

SLEEP 😴
Getting enough sleep and importantly getting deep restful sleep is probably the single most important thing we can do to ensure that our body and mind is healthy.

MOVEMENT
Moving often and moving well promotes healthy digestion, blood flow, improves & maintains cardiovascular health, positively influences mental health and gives us the feel good factor.

STRESS MANAGEMENT
Having structure or a routine helps to plan our days & weeks allowing us to manage the stresses that come our way.
Actively de-stressing, getting outside, doing a mind-body scan or meditation, spending time with friends or loved ones, cooking, listening to a podcast, having conversations (not venting), watching a movie - a combination of all of these are often needed to bring our bodies back into rest & digest mode but an often forgotten way to de stress is actually with some movement.

MINDSET
Having or developing an ability to regulate our emotions is crucial, recognising and acknowledging emotions we feel and reflecting on these. Thinking on a continuum with a growth mindset rather than a fixed mindset is a big shift in how you approach your life and lastly, knowing your why.

All of these areas are the supporting building blocks that influence not only the foods we eat but WHY & HOW we eat.

Eating evokes emotions... we use food to celebrate, commiserate and survive.

Enjoy every minute of this festive season and try to be mindful about all of the areas above which will help you enjoy your experience even more! 😀 by @choose.2.change

Are you constantly on the hunt for THE BEST DIET?

Or even the best fitness methodology?

Or best supplement?

Spoiler alert folks... there is no BEST anything!

The single best diet is the one that works for you over time. IMO a diet should be viewed as how you eat over the long term rather than "going on a diet". Short term fixes will very likely yield short term results.

So finding the right style of eating that works for you and supports your lifestyle is the far better option. What do I mean by what works for you?

Works for your goals, your priorities, your genetics, your stress levels, your life, your activity levels, your digestion, your sleep, your ENJOYMENT!

Jumping on a certain diet bandwagon because an athlete, celebrity or even friend or neighbour endorses it as it works for them or they are getting paid to should not be a reason.

Consider the last time a diet piqued your interest, what was it that grabbed you? Was it the success someone had in eating that way?

Chances are your life is entirely different to theirs.

The one piece of advice I will leave you with is this.. eat real whole foods 80% of the time consistently and you won't go too far wrong.

Happy humpday folks! 🤟🏼 by @choose.2.change

Single leg work or the lunge pattern is probably the most overlooked and neglected area.

Not only does it serve as a supporting pattern for the bigger movements such as squats and deadlifts but it isolates specific muscles and builds, develops and maintains knee strength which is vitally important as our bodys mature.

Strong knees allow us to safely lunge for the ball in a football game and in tennis. Hiking and hill walking also requires strong knees.

Expect to see movements like split squats, reverse lunge, step ups, single leg deadlifts, front rack step ups and lunges along wity many more loaded and unloaded variations! by @choose.2.change