WELCOME!

Welcome to Justina Rice Health and Fitness – Your Journey to Achieving Your Health Goals

Hi there! I'm Justina glad you’re here. Whether you're looking to lose weight, build muscle, increase your strength, navigate your menopause or simply live a healthier life, I’m here to help you get there.

Why Work with Me?

I understand that no two people are the same, which is why I create either bespoke single sessions or personalised training plans that are tailored specifically to your goals, lifestyle, and current fitness level. Whether you’re a beginner or an experienced athlete, I can help you push past your limits and see real, lasting results.

 

What I Offer:

1. Single sessions: Each individual session is geared to your goals with progressive overload in mind, paying close attention to your abilities whilst motivating you to push you out of your comfort zone you’ll sure to want to keep coming back for more.

2. Customised Training Programs:
   I don’t believe in a one-size-fits-all approach. After understanding your goals, I’ll craft a program that’s effective, realistic, and sustainable. Together, we’ll map out a plan that fits into your schedule, your abilities, and your aspirations.

3. Accountability & Motivation:
   One of the biggest challenges in fitness is staying consistent. I’ll be your coach, your cheerleader, and your accountability partner. I’ll check in regularly, keep you motivated, and help you stay on track even when life gets in the way.

4. Nutrition Guidance:
   Exercise is just one piece of the puzzle. I’ll provide practical advice on fueling your body with the right foods to support your training and help you feel your best. Together, we’ll find an approach to nutrition that works for you—no fad diets, just sustainable, real-life solutions.

5. Progress Tracking:
   We’ll track your progress along the way, not just through the numbers on a scale, but by looking at your strength, endurance, energy levels, and how you’re feeling overall. Regular check-ins help us adjust your plan as you evolve and grow stronger.

6. Support Every Step of the Way:
   You won’t be alone on this journey. I’ll be with you through the highs and lows, guiding you through the challenges, and celebrating your victories. With my support, you’ll never feel lost or unmotivated.

How Can I Help You Achieve Your Goals?

• Weight Loss: We’ll create a realistic, sustainable plan that includes both training and nutrition strategies tailored to your needs, so you can lose weight and keep it off for good.

• Muscle Gain: If your goal is to get stronger and build muscle, I’ll guide you through effective strength training programs and show you how to fuel your body for growth.

• Improved Performance: Whether it’s for a specific sport or simply getting in better shape overall, I can help you improve your endurance, speed, and strength, taking your performance to the next level.

• Healthy Lifestyle: If you're looking to live a healthier lifestyle but don’t know where to start, I’ll help you build a routine that works for you—without feeling overwhelmed or deprived

 

Ready to Start Your Fitness Journey?

The hardest part is deciding to take the first step, but you're here, and that’s a huge accomplishment! Whether you're just starting out or are looking to take your fitness to the next level, I’m here to help. Let’s work together to make your goals a reality. Reach out today to schedule your free consultation, and let's get started on creating a plan that works for you!

​

Menopause Coaching

I am also a certified Menopause Coach, and I’m here to support you through one of the most transformative phases of life. Menopause is a natural part of aging, but it doesn’t have to be overwhelming or something you simply “survive.” With the right guidance and support, you can thrive during this time, regain control over your body, and feel like yourself again.

What is Menopause Coaching?

Menopause can bring a wide range of changes, from hot flushes and night sweats to mood swings, weight gain, and sleep disturbances. As a Menopause Coach, I offer personalised support to help you navigate these changes with confidence, ease, and practical tools.

My approach is holistic, combining emotional support with practical strategies to help you manage symptoms, improve your physical health, and feel empowered. Together, we’ll create a plan that aligns with your goals, needs, and lifestyle, so you can feel your best during this significant transition.

How I Can Help:

1. Managing Menopause Symptoms:
   Hot flushes, mood swings, sleep disturbances, and brain fog are just a few of the symptoms many women experience during menopause. I’ll provide practical strategies to manage these symptoms, from stress-reducing techniques to dietary changes and lifestyle modifications.

2. Nutrition and Weight Management:
   Hormonal shifts can make weight management more challenging, but I’ll help you understand how your body’s needs change during menopause. Together, we’ll create a nutrition plan that supports your health, boosts your metabolism, and helps you manage weight in a sustainable, healthy way.

3. Exercise & Strength Training:
   Regular exercise is crucial during menopause, not just for weight management but for overall well-being. I’ll help you develop a fitness plan that supports your body’s changing needs—strength training to combat muscle loss, cardio to boost energy, and flexibility exercises to improve mobility.

4. Mindset & Emotional Support:
   Menopause can bring emotional ups and downs, and it’s normal to feel overwhelmed, anxious, or even frustrated at times. I’ll work with you to build a positive mindset and offer emotional support, so you can embrace this transition with confidence and resilience.

5. Personalised Coaching Plans:
   Every woman’s experience with menopause is different, which is why I offer personalised coaching sessions tailored to your unique needs. We’ll work together to identify the areas that need attention—whether that’s symptom management, nutrition, fitness, or emotional well-being—and create a plan that works for you.

6. Ongoing Support:
   You won’t have to navigate this journey alone. I’ll be with you every step of the way, offering encouragement, feedback, and adjustments to your plan as you progress. Regular check-ins will ensure that you’re feeling supported and making meaningful progress toward your goals.

What You Can Expect from Coaching:

• A holistic, individualised approach to managing menopause symptoms, improving your physical health, and building emotional resilience.

• Practical tips and strategies to manage stress, improve sleep, balance hormones naturally, and feel more energized.

• Guidance on nutrition to nourish your body, support weight loss, and boost your metabolism during menopause.

• Exercise and movement plans to improve strength, bone health, flexibility, and overall fitness.

• A safe, supportive space to discuss your challenges, worries, and triumphs during this transition.

Are You Ready to Embrace the Change?

Menopause is a natural part of life, but it doesn’t have to define you or limit your quality of life. With the right guidance and support, you can feel confident, empowered, and in control of your health and well-being. If you’re ready to thrive during this transition, I’m here to help.

Let’s work together to create a personalised plan that supports your unique needs. Reach out today to schedule your free consultation and take the first step toward feeling your best during this exciting phase of life.