Monday 17th March Business Briefing wellness habits and nutrition for fitpros

Monday Fitpros Wellness – Motivation Monday Briefing 

Monday is OUR health and wellbeing briefing, and here’s what we’re covering:

✅ Key Nutrients You Need if You Are Peri to Post-Menopausal
✅ Why Can’t You Stop Snacking? The Science Behind Your Cravings
✅ Dealing with a Huge Appetite? The 2 Crucial Things You’re Probably Not Doing

This session is packed with actionable tips for you and your clients to optimise health and wellbeing.

Wellness Monday Kick-Off

• RH welcomes viewers back after the weekend and celebrates the energy of Mondays.
• Notes it’s the 5-year anniversary of lockdown and how the fitness world shifted online.
• Encourages fitpros to celebrate their resilience and progress since 2020.

💻 Online Fitness Opportunities & Marketing Tips

• Highlights the immense potential of online fitness—from memberships to passive income.
• Emphasizes the power of short-form video (e.g., TikTok, Instagram) to reach thousands for free.
• TikTok is no longer just for young users—it’s a viable platform for business and client acquisition.
• Advice:
  • Don’t dive into new platforms unless you’ve built a system.
  • Repurpose content across multiple platforms.
  • Build slowly and strategically.

🧠 Mental & Physical Wellbeing Check-In

• Encourages self-reflection: “Are you performing at your best?”
• Discusses:
  • The struggle of managing multiple roles (business, family, home).
  • Importance of mental clarity, physical health, and confidence.

🔄 Reset Your Wellness Habits

Key reminders:

1. Daily Routines – Stick to regular meals, sleep, hydration.
2. Blue Light Awareness – Avoid screens before bed to enhance melatonin and sleep quality.
3. Sleep Hygiene – Critical for mental performance and hormonal balance.

⚡ Cortisol & Stress Management

Tips to reduce cortisol (especially for peri/postmenopausal women):

• Delay your first coffee by 90 mins.
• Drink an adrenal cocktail: water, Vitamin C, sea salt, cream of tartar.
• Morning sunlight exposure helps regulate circadian rhythm.
• Breathwork: 10 mins in bed upon waking helps regulate the nervous system.

🍽️ Nutrition for FitPros

• Promote routine meal times and limit snacking.
• Encourage clients to ask: “Am I hungry or just dehydrated?”
• Highlight nutrient essentials:
  • Calcium, Vitamin D, Magnesium, Omega-3s
  • Fiber, Zinc, B12, Iron, Phytoestrogens
• Mentioned “Broccoli Mom” as a creative example of veggie-rich eating.

📚 Building a Wellness Education Library

• Plans to build a comprehensive fitness library for health conditions:
  • Arthritis, shin splints, diabetes, and more.
  • Will include: condition definitions, do’s/don’ts, and exercise adaptations.
• Thursday workshop announced to begin this content library project.

💬 Final Encouragement

• Make healthy habits a non-negotiable part of daily life.
• Four simple habits that make a big difference:
  1. Morning breathwork
  2. Delayed caffeine
  3. Light exposure
  4. Digital detox at night

Focus on longevity and sustainable wellbeing, not just weight loss.