Feel Good with Lavina

Feel Good with Lavina PT, Bestselling Author, Speaker & Mum to 3. MBE for Services to Health & Fitness. Exercise Snacks®

Every woman should be strength training 💪 Especially through perimenopause, menopause and beyond.Not for vanity.For our ...
03/08/2026

Every woman should be strength training 💪 Especially through perimenopause, menopause and beyond.

Not for vanity.

For our muscles.
Our bones.
Our brains.
Our metabolism.
Our confidence.
Our independence.
Our future health.
Our Mental Health

Strength training completely changed my own relationship with exercise in my 30s - not just physically, but mentally too - and ultimately inspired my philosophy:

Exercise for Sanity, Not Vanity®

And as I’ve moved through my own perimenopause and menopause journey, I’ve become even more passionate about helping women understand just how important maintaining and building muscle is at this stage of life.

But I also know what stops so many women…

“I don’t know where to start.”
“I don’t have time.”
“I don’t want to go to a gym.”
“I don’t know what weights to use.”
“Am I doing it properly?”

So I’ve created a brand new FREE Feel Good Guide to Strength Through Menopause to make getting started feel SIMPLE. 💗

Inside I cover:

💪 Why strength becomes so important through menopause
🏋️ How to start strength training
📈 Progressive overload made simple
♾️ My Feel Good Strength Formula
⏱️ Exercise Snacking® for busy lives
📔How to continue your strength journey
🎥 Plus links to my free workouts and resources

You do not need hours in the gym.

You don’t need to be “fit enough” first.

And it is NEVER too late to start.

Small amounts of strength work, repeated consistently, can become one of the greatest investments you make in your future self.

Want the guide?

Comment STRENGTH below and I’ll send you the FREE e-book straight away. 👇💗 (make sure you’re following me so my messages get through!)

And please SAVE + SHARE this with another woman who needs to hear this message.

WomenOver50 HealthyAgeing WomensHealth ExerciseSnacking StrengthTrainingForWomen

31/07/2026

PINCH ME… 🥹❤️
I still can’t quite believe I’m saying this…
I’m this month’s Top Santé cover star!

It’s such an honour to feature on the cover of one of the UK’s leading health magazines and to share one of my most personal interviews yet. We talk about my journey into fitness, becoming a PT at 40, navigating perimenopause, and why strength training and Exercise Snacking have become such an important part of my mission to help people of all ages feel stronger, healthier and happier.

You’ll also find my latest Exercise Snacking column inside too. 💪

https://www.instagram.com/reel/DbeFnWGxNw5/?igsh=ejZvcGtsMDg4bGcx

A huge thank you to Top Santé editor Katy Sunasee, interview by journalist Joanna Ebsworth, and Rosie Parsons Photography & BoTree London Hotel for making this shoot so special.

And finally… thank YOU. ❤️

To everyone who’s joined a Feel Good Friday workout, read my book, come to one of my talks, been a client, joined a live since Covid, shared a post, left a kind comment, or simply cheered me on along the way…and my family and friends for being by my side on this surreal journey!

I truly wouldn’t be here without your support.

Every message, every share and every person who has chosen to support and move with me has helped make moments like this possible.

I’m so grateful you’re here, and I can’t wait to keep sharing this journey with you.

This really is a pinch-me moment for a South Asian 48 mum to 3 who only started her own health journey aged 40 🥹❤️


Top Santé

31/07/2026

PINCH ME… 🥹❤️
I still can’t quite believe I’m saying this…
I’m this month’s Top Santé cover star!

It’s such an honour to feature on the cover of one of the UK’s leading health magazines and to share one of my most personal interviews yet. We talk about my journey into fitness, becoming a PT at 40, navigating perimenopause, and why strength training and Exercise Snacking have become such an important part of my mission to help people of all ages feel stronger, healthier and happier.

You’ll also find my latest Exercise Snacking column inside too. 💪

A huge thank you to Top Santé editor Katy Sunasee, interview by journalist Joanna Ebsworth, and Rosie Parsons Photography & BoTree London Hotel for making this shoot so special.

And finally… thank YOU. ❤️

To everyone who’s joined a Feel Good Friday workout, read my book, come to one of my talks, been a client, joined a live since Covid, shared a post, left a kind comment, or simply cheered me on along the way…and my family and friends for being by my side on this surreal journey!

I truly wouldn’t be here without your support.

Every message, every share and every person who has chosen to support and move with me has helped make moments like this possible.

I’m so grateful you’re here, and I can’t wait to keep sharing this journey with you.

This really is a pinch-me moment for a South Asian 48 mum to 3 who only started her own health journey aged 40 🥹❤️

31/07/2026

💛 Six years later… we’re still moving together every Friday.

This week I went LIVE from my holiday in Spain 🇪🇸 to prove that movement really can happen anywhere.

This workout is perfect for home, a hotel room or your garden. You don’t need a gym or fancy equipment either - I often use tin cans, plastic bottles or other safe household items instead of weights to show that movement can fit into real life.

People joined me from their living rooms, bedrooms and gardens across the world 🌍. Over the years we’ve had everyone from busy midlife women to people in their 80s, 90s and beyond taking part.

These free Friday Feel Good Workouts are honestly one of the most rewarding parts of my week. My mission has always been to make movement accessible for every age, every ability and every fitness level.

And if you know someone who’d benefit, I’d be so grateful if you’d share this post. Together we can help even more people Feel Good for Life. 💛

Here it is for you 👇🏼
https://youtube.com/live/xqe77692RYs?feature=share
Subscribe to my YouTube for free www.YouTube.com/feelgoodwithlavina and make sure you join my free newsletter on my website www.feelgoodwithlavina.com for Zoom joining details and my WhatsApp group to communicate session reminders, saved workouts and schedule changes!

31/07/2026

💛 Six years later… we’re still moving together every Friday.
This week I went LIVE from my holiday in Spain 🇪🇸 to prove that movement really can happen anywhere.

People joined me from their living rooms, bedrooms, gardens and even from around the world 🌍. We’ve had everyone from busy midlife women to people in their 80s, 90s and beyond taking part over the years.

These free Friday Feel Good Workouts are honestly one of the most rewarding parts of my week. My mission has always been to make movement accessible for every age, every ability and every fitness level.

If you’d like to try today’s hotel-room-friendly workout…

👇 Comment “WORKOUT” and I’ll send it straight to your DMs.

And if you know someone who’d benefit, I’d be so grateful if you shared this post. Together we can help even more people Feel Good for Life. 💛

HealthyAgeing ActiveAgeing MidlifeHealth MenopauseFitness HomeWorkout FreeWorkout Wellbeing FitnessForEveryone HealthyHabits FeelGoodCommunity Strength Training Menopause and Beyond Seated exercises

Some days deserve more than one moment on the grid… ✨It may have been a few weeks ago, but I couldn’t let this incredibl...
31/07/2026

Some days deserve more than one moment on the grid… ✨

It may have been a few weeks ago, but I couldn’t let this incredible day pass without sharing some more highlights from the Food on Prescription Conference at the IPM Congress.

It was such an honour to Co-chair the full-day conference with Dr Ayan Panja: welcoming and introducing our brilliant speakers, listening to their insights, drawing together the key takeaways from each session, and helping to guide the conversations throughout the day.

The conference explored the powerful links between food, health and disease, and how a whole-person, preventative and more personalised approach can help us improve the health of our communities.

With such a packed, back-to-back programme, I was especially proud to bring Exercise Snacking into the day. I led regular movement breaks between sessions, helping everyone stand up, reset, re-energise and break up long periods of sitting.

The feedback was so positive, with many attendees saying how valuable those short movement breaks were. It was a wonderful reminder that even at a health conference, we can become so absorbed in learning that we forget to move!

I also had the pleasure of delivering a longer Exercise Snacking session during the afternoon lull, sharing practical ways to move more, sit less and support our physical and mental wellbeing throughout the day.

One of my other highlights was meeting so many wonderful people during my The Feel Good Fix book signing. Thank you to everyone who came over to say hello, share their stories and support my work. 📚

There were far too many special moments to fit into one carousel, but here are a few of my favourites.

A huge congratulations and thank you to all the organisers, speakers, volunteers and everyone involved in creating another inspiring IPM Congress. I have loved being part of this important event over the last few years and am already looking forward to the next one.

Hope this encourages you to snack! Which is your favourite way to break up a long day of sitting? Let me know below 👇🏼

22/07/2026

✈️ Airport delays? Boarding queues? Long-haul flights?

This is my favourite Exercise Snack before hours of sitting.

Instead of grabbing a snack from the vending machine behind me 😄… this is the kind of snack my body really loves.

Just a couple of minutes of gentle QiGong & Tai Chi-inspired movement helps me feel more awake, loosen up after standing or sitting, and arrive feeling so much better.

I use this every morning, but I also sprinkle these movement snacks throughout my day—especially before travel, long meetings, or whenever I’ve been sitting too long.

✨ Wake up your body
✨ Get your circulation moving
✨ Calm your nervous system
✨ Improve mobility
✨ Boost your energy

Who says you can’t move while you wait for your gate? 😉

👇 Comment “START” and I’ll send you my full 2-minute morning routine + the 7-minute guided version with seated options.

Happy travels… and don’t forget to pack your Exercise Snacks!✈️💛

(Wearing my new QLVR trainers - use code LAVINA for a discount at checkout!) link in my bio 💕

🌴 Holidays should be about enjoyment, rest, adventure and making memories... not rigid workout schedules or fitness guil...
17/07/2026

🌴 Holidays should be about enjoyment, rest, adventure and making memories... not rigid workout schedules or fitness guilt.

That's why my concept of Exercise Snacking works so beautifully when you travel. ✨

Movement should enhance your holiday, not take you away from it.

We don't need to spend hours in the gym or feel like we have to "work off" cocktails, ice creams or long dinners. Instead, we can sprinkle short bursts of movement into the moments we're already enjoying.

That's exactly what I share in this month's Top Santé magazine in my new monthly Exercise Snacking & Fitness column.

Inside you'll find my favourite:
✈️ Plane Snacks to beat stiffness and keep your body moving on long journeys.
🛋️ Travel Snacks you can do in an airport lounge, hotel room or wherever you have a little space.
🚶‍♀️ Walk Snacks to turn sightseeing or a stroll along the beach into a simple strength workout.

They're quick, realistic and designed to help you return home feeling refreshed, energised and stronger—without missing a single special moment of your holiday.

Have you picked up your copy yet? I'd love to know what you think!

📍Photographed at the beautiful BoTree Hotel
📸 Photography by Rosie Parsons

Who's heading off on holiday soon?

15/07/2026

✨ One of my favourite memories from our family holiday ❤️

While everyone was relaxing by the pool, my mother-in-law and I squeezed in a 60-second Exercise Snack together. 🌴☀️

Because staying active on holiday doesn’t have to mean finding a gym or doing a full workout.

Sometimes it’s just one minute...

✅ Boost your energy
✅ Lift your mood
✅ Keep your muscles switched on
✅ Feel good for the rest of the day

That’s the beauty of Exercise Snacking - tiny bursts of movement that fit into real life, whether you’re on holiday, at work, waiting for the kettle to boil or watching the kids in the park.

💬 Comment SNACK below 👇🏼 and I’ll send you my FREE Exercise Snack YouTube playlist with loads of quick ideas you can do anywhere.

📌 Save this for your next holiday.
✈️ Share it with your travel buddy.
❤️ Follow me so my DM with the playlist reaches you.

Remember... movement should fit around your life, not the other way around.

✈️ Travel Snacks are what my latest column in this month’s Top Sante is on too, will share more on that next!

HealthyHabits MenopauseFitness HealthyAgeing Wellbeing MoveMore ActiveLifestyle writer StrengthTraining TravelWell HolidayWellness

13/07/2026

🧡 Today I’m celebrating something that might seem really small to some people… but to me, it’s huge.

I drove for 2 hours on the motorway.

If you’ve followed me for a while, you’ll know I’ve shared my experience with driving anxiety during menopause. There have been times when even familiar motorways filled me with dread, especially long, straight stretches where I’d worry about feeling tired or losing concentration.

Today wasn’t about being fearless.

It was about feeling prepared, listening to my body and proving to myself that I could do it.

A few things that helped me:

✔️ I chose to drive during the daytime when I felt well rested and alert.

✔️ I planned the journey in advance and knew exactly where the service stations were if I needed a break. I also told my mum and son beforehand that I might pull over if I needed to - taking that pressure off really helped.

✔️ Breath Snacks - deep breaths to calm me, kick in my parasympathetic system, using quick science backed techniques (from my book)

✔️ I had water, a few small snacks and chewing gum to keep me feeling alert.

✔️ My son made the best playlist, and singing along kept my mind occupied (music really is medicine sometimes! 🎶)

✔️ Whenever I felt anxiety building, I focused on slow, deep breathing rather than fighting the feeling.

✔️ On those long, straight stretches, I gently opened and closed my hands and moved my fingers to release some of the tension that always seems to build there. Little mobility snacks can make a surprising difference.

✔️ I opened the window for some fresh air whenever I needed it.

And when I arrived? The first thing I did was go for a walk. After sitting for two hours, moving my body helped me decompress and reset.

One thing I’ve learnt through all of this is that progress isn’t about never feeling anxious.

Sometimes it’s simply doing the thing anyway, with the right support and strategies.

Menopause anxiety is real, and if you’ve experienced it while driving, please know you’re not imagining it and you’re certainly not alone.

💛 I’d genuinely love to hear from you…

Have you experienced drivin

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