When Chontelle came to me she was about ready to give up on ever losing the weight.

She'd been a lifelong yo-yo dieter and the arrival of perimenopause had only amplified her pain.

She'd tried all the things to shift the stubborn weight:

• Fasting
• Keto
• Lifting weights at the gym
• Lemon detox
• Even Weight Watchers

Sure, they worked. In the short term.

But...

NONE of them were a way of life she could sustain. 

So, inevitably she found herself back at square one. Again.

It was so deflating.

Tune in to hear how Chontelle made the shift and FINALLY:

• Started wearing clothes she absolutely loves again
• Felt back in control - no more 'being good' all week then 'blowing out' on the weekend - only to start over again Monday morning. That was exhausting!
• Learned EXACTLY what to do to maintain her weight for the rest of her life.

In her own words:

"I feel like this is something that I can do for the rest of my life. I'm no longer on this, up and down. yo-yo. I don't feel like this is a short term thing and I've learned real skills that I can take with me".  

If you’re where she was, feeling like you've tried everything and nothing's working, let's change that.

Ready to create your own body (and mind) transformation story?

Check out my NEW group coaching program 40+ Fat Loss Formula HERE.

And book a FREE Clarity Call HERE.

Johanna-May Manks is a personal stylist who loves to empower women to feel incredible in their clothes now - not 5 or 10 kilos from now. 

Tune in to learn:

• Why women tend to ‘dress to hide’ when they gain weight in perimenopause - and why it’s robbing you of confidence and joy

• Why dressing for your body NOW doesn’t mean giving up on your weight loss goals 

• Practical tips for dressing to flatter your larger shape, even as you work on losing the stubborn perimenopause weight

  00:00 Welcome and Guest Intro

  01:07 Johanna May Story

  03:57 Perimenopause Style Shift

  07:03 Dress Well Now

  09:34 Self Love Through Style

  13:14 Wardrobe and Color Basics

  14:26 Shopping While Losing Weight

  17:49 Mindset and Compliments

  19:38 Wardrobe Edit Challenge

  21:36 Where to Find Johanna

  23:01 Wrap Up and Disclaimer

  
  

  Johanna-May's Links:

  Instagram

  Website

  Personal Styling Services

  
  

  Sarah's Links:

  Instagram

  FREE Masterclass - Fat Loss Secrets for Women 40+ - SAVE YOUR SEAT

This week in The Vital Shift I’m addressing a common frustration I hear from women in their 40’s.

And it goes something like this:

I’ve always been fit and active, I eat healthy and for the most part I’ve been able to maintain a slim figure…

…but since I hit my ‘40’s I’ve stacked on the weight and it happened so quickly! 

I can’t understand it - I’m still active, I eat healthy but now I only need to look at food and I gain weight!

Sound familiar? 

Listen to the full episode to learn: 

• The 3 main drivers of stubborn weight gain in your ‘40’s 

• The interventions that actually work 

• Why it’s so important to focus on sustainable lifestyle solutions, including mindset - so you can STOP starting over!

PLUS I share the details of my new FREE upcoming masterclass taking place on Tuesday March 3 at 8pm NZST:

Fat Loss Secrets for Women 40+

see the link below to register.

00:00 Welcome to The Vital Shift + Today’s Midlife Weight Gain Question

00:21 Why Weight Suddenly Creeps On in Your 40s

01:10 Driver #1: Muscle Loss & a Slower Metabolism

03:34 Can You Rebuild Muscle After 40? Strength Training Proof & Benefits

04:55 Driver #2: The Stress & Demands of Midlife

06:31 Driver #3: Perimenopause Symptoms, Sleep, Cravings & Calories

09:19 The Fix: A Holistic Plan—Strength, Sleep, Protein & Mindset

09:54 Real-Life Balance: Enjoying Treats Without Guilt (Maintenance Mindset)

10:53 Invitation: Free Masterclass ‘Fat Loss Secrets for Women 40+’

11:39 Q&A, Subscribe, Disclaimer & Closing

FREE Masterclass:

Fat loss secrets for women 40+

How to lose stubborn perimenopause weight even when nothing’s working 

Tuesday March 3rd 8pm NZST

Register here

Most women I speak to aren’t lacking knowledge.

They’re literally drowning in expert advice. 

Eat more protein. 

Cut carbs. 

Fast. 

Never train fasted. 

Lift heavy. 

It’s so overwhelming - they don’t know where to start!

So they get stuck on implementation.

To get them unstuck, I help my clients master ONE simple weekly habit FIRST.

Spoiler Alert: It's meal planning and prep!

And I’m sharing exactly how we do it - step-by-step - in this week’s podcast episode. 

00:00 Introduction to The Vital Shift

00:44 The Power of Meal Planning

03:21 Common Pitfalls Without a Plan

05:47 Steps to Effective Meal Planning

11:41 Conclusion and Free Resources

Links

Sign up to get my FREE Plug n' Play Meal Plan for Perimenopause >>> here

Join the waitlist for my NEW group program - 40+ Fat Loss Formula >>> here

This week I'm addressing a common frustration...

I did EVERYTHING the experts told me to do and I STILL haven't lost the weight!

Argh! I understand how crazy-making this is because I went through it myself for over a year!

Through my own studies and a lot of trial and error, I figured out a more sustainable approach - one that helped me lose the stubborn fat I gained in perimenopause, AND keep it off for 4 years now.

Because, losing the weight is one thing - keeping it off is the REAL challenge.

Tune in to hear:

• Why you’re working so hard but not seeing the weight loss you expected- and why it’s not your fault
• The 3 missing ingredients that make weight loss as easy as it was in your ‘30’s 
• The mindset shift that’ll help you lose the weight ONCE so you can stop the cycle of starting over and start living your big, beautiful life - wearing clothes you love. 

My Links:

40+ Fat Loss Formula - NEW group program launching March >>> get on the waitlist here

FREE Plug n' play meal plan for peri/menopause >>> download here

Prefer 1:1 coaching support? Explore that option >>> here

I hit a wall at Christmas 🎄

I got sick for the first time in ages which forced me to not only slow down - but stop altogether 🛑

No training 🏋🏼

No rushing around 📅

Just rest 😌

I didn’t think this at the time, but it was actually a gift 🎁

It gave me space to reflect on what I want to do differently in 2026.

And I’m sharing my insights with you in this week’s podcast. 

Tune in to hear: 

• The evidence-based strategy I’ll use to reach my fitness goals without injury or exhaustion

• How I’ll approach my push-pull relationship with red wine 

• My cornerstone habit - the one that enables me to maintain my weight and build strength and fitness sustainably. 

And so much more. 

00:30 Lesson 1: Managing Time Pressure

00:48 Journey into Strength Training

02:28 Discovering Positive Psychology

04:34 Balancing Life and Studies

05:58 Lesson 2: Periodization in Workouts

07:29 Importance of Strength Training

10:58 Cardio and Metabolic Health

16:04 Lesson 3: Red Wine and Health

21:38 Lesson 4: Professional Confidence

23:32 Lesson 5: Prioritizing Sleep

24:39 Conclusion and Call to Action

Follow me on Insta & DM me any Q’s - click here

Get the FREE Protein Playbook for Perimenopause - click here

Book a no pressure Clarity Call to explore 1:1 coaching - click here

Most women I speak to at this time of year have hit the panic button 😱.

They've overindulged over Christmas and New year and they've fallen out of their usual exercise routine - many have gained a kilo or two and feel like they're back at square one!

If you want to get back on track with your weight loss goals for 2026 - without the mindset drama - tune in and learn:

• Why a bit of overindulgence and rest in the holidays is normal and nothing to worry about 

• The red flag that you might be biologically depleted

• 5 evidence-based psychology secrets for ‘getting back on track’ with your weight loss goals in 2026 

00:53 Season Two Kickoff

02:01 Understanding the Restrict Rebound Cycle

04:16 Five Psychology Secrets for Starting Over

07:48 The Importance of Self-Compassion

12:58 Effective Goal Setting with the Five C Method

15:28 Celebrating Wins and Final Thoughts

If you're ready to explore working with me, I have a few spots available in my 3-month 1:1 coaching container Lean, Strong & Thriving. Check out the full details of the program here.

And book a no pressure clarity call with me here

Get the FREE protein playbook for perimenopause

Slide into my DMs with your questions over on Instagram

If you want to make 2026 the year you lose stubborn weight and finally feel great in your body again - tune in and learn: 

• Why 80% of people give up on their New Year’s resolutions by the end of January!

• The important distinction between casting a big bold vision and setting goals - and why you need both

• The EXACT process I teach my clients to help them set weekly goals they can follow through on

Losing weight doesn’t happen by accident. 

But with the right approach you can do it without resorting to unsustainable extremes that leave most of us feeling like a failure. 

00:49 New Year, New Goals

01:20 Why Resolutions Fail

03:21 Creating a Vision for Success

09:20 Effective Goal Setting with the Five C's

14:46 Behavioral Goals for Sustainable Weight Loss

17:56 Summary and Final Thoughts

Get your FREE Protein Playbook for Perimenopause

Connect with Sarah on Instagram

I don't know about you, but I've had my fair share of Christmases in the past where I've overindulged 😬

After a day of eating without discrimination, I've & woken up feeling heavy, bloated & full of regret 😟

Thankfully, I've learned how to enjoy my favourite Christmas foods without losing control - and I wanted to share some of my most effective strategies with you. 

So I created a podcast episode about it. 

Here's what I cover: 

• Breaking free from the good food, bad food mindset to release food anxiety this festive season

• Pleasure-first intention setting to indulge without losing control

• Simple, practical tips for side-stepping social pressure so you can stick to your plan

0:00 Introduction to The Vital Shift Podcast

00:49 Creating a Joyful Christmas Without Guilt

02:34 Reframing Good and Bad Foods

07:07 Setting Intentions for a Pleasurable Christmas

09:34 Navigating Social Pressure During the Holidays

14:41 Conclusion and Summary

Connect with me on Instagram

Get my NEW, FREE Protein Playbook for Perimenopause

You've asked and now I'm delivering!

All your protein question answered, including:

• Why mastering your protein intake is KEY to helping you lose stubborn weight in perimenopause without feeling hungry, weak or exhausted!
• How much protein you need as an active woman and the evidence supporting my recommendations
• Tangible steps you can take today to up hit your protein target using real food you already enjoy

00:54 Personal Update and Podcast Changes

03:44 The Importance of Protein when trying to lose stubborn weight in Perimenopause

10:22 How Much Protein Do You Need?

15:26 Practical Tips for Meeting Protein Goals

21:56 Conclusion and Final Thoughts

Connect & DM me your Q's over on Instagram

Want help to kick-start fat loss? Get my FREE Protein Playbook for Perimenopause