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Bonus Episode – GUEST SPEAKER | Tracy Minnoch-Nuku | My Body. My Story PODCAST| 45 Over 45 chapter

Updated: Jun 27, 2022

photos provided by Tracy

In this Bonus Episode, our Guest Speaker Tracy Minnoch-Nuku, is talking about her amazing resource, Sexy Ageing Podcast @sexyageing, for everyone who wants to discover and learn more about the changes that are happening to women physically, mentally, and emotionally after 45. (find all the links at the end of the article)





INTERVIEW TRANSCRIPT (auto-generated):

Hi, you are listening to My Body My Story podcast,

And then we wake up one day and we go, Oh, I didn't sleep the beds work because I'm sweating. My joints are hurting and what the heck's going on?

This is the 45 or 45 chapter where we celebrate rule breakers and role models, the women who inspire us to live life our way and to show that sensuality, beauty, soul and true essence. Here we talk about what it's like to be 45 Plus, adjusting to the changes that come with time, and will listen to the stories of our participants. If you have an interesting story to share, we would love you to participate, you can email us on or visit our website, www.

Hello, everyone, and I'd like to introduce our guest speaker Tracy, who is author of sexy ageing podcast, as well as international fitness trainer, intrapreneur, and mentor to women within the fitness industry. If you have some questions, or concerns about the changes that are happening to you physically, mentally and emotionally after 45, I really recommend you listen to her sexy ageing podcast, featuring global authorities in humans healthy ageing, covering hormonal health, fitness, nutrition, relationships, intrapreneurship goals and dreams for the future. And it's really, really great content. And one of the Tracy's guest said that your podcast probably helps women more than your doctor and I can't agree more. So, listen to all the episodes, it brings you back to feeling that I'm alright. So Tracy, welcome.


Please tell us about yourself and tell us what are you most passionate about?

Yeah, thanks, Alex, for having me. It's a real honour to be the guest on your podcast. We're podcasting together. Yeah, I'm Alex's guest first, then she's going to be my guest. And this is how we roll as woman. And I think if we talk about what I'm passionate about, I think it's really helping women with the things that they're passionate about, and doing it in a way that they feel really good and really authentic to who they are. A big part of that big part of my life has been in fitness, you've mentioned that. So it was really about helping women with their physical goals. But you find that over time, those goals, do they there is some crossover between physically how it makes them feel emotionally, and mentally. And just over time, I've realised that those two other factors emotional and mental wellness, just as important as the physical wellness, I got into the podcast. Actually, one of my friends dared me to do it. Like she said, I think you can do this. And I'm like, oh, no, no, don't do technical things like this. I don't know how to eat it. I don't know how to video. I don't know, you know, like, I can teach classes. And I can tell people how to get themselves fit. But when it comes to, you know, Zoom links and all that sort of stuff. I don't know about that. But she said, Look, you just you just have a knack for conversation with people and bringing out the best in people with your conversation and asking, like, quite what some people would seem very open questions, but in a way that's really deeply caring, like, I do want people to feel comfortable, and they share their stories with me. And so during the podcasts, I'm very open about some of the questions I ask, and I feel that I can help people have a good conversation that benefits all woman out there. Just Alex, you mentioned that. If you're over 45, you should be listening to my podcast. But recently, I think I've downgraded the age to 35. And the reason I say that is I feel like if we knew what we know today about menopause, of which most people don't know anything. I say we don't know anything. And we're only just having this conversation now and it feels like a little bit too late. We have the period talk when we're 10 years old, right? So at school or our moms or the nurse or a combination of people woman generally will tell us what to expect through puberty and that conversation usually happens around 10 or 11

in some countries… and in some it doesn't happen at all.

Yeah, yeah, in some countries Africa doesn't happen at all and then they like wake up one day freaking out think they're done. But fell for us through perimenopause, which is a natural part of life, it's a natural stage of living, it's called the Third Age, we can actually really start to understand what's going to happen to our bodies from about the age of 35. And Isn't that ironic that GPS tell us that it's really good to have babies before the age of 35. And you've got all these woman, me included? Thinking nananananana got this, I can have babies at 40. And I did have one at 42. But it wasn't easy. And there was a whole lot of shit in between, you know, multiple miscarriages and what have you. But it's not it's not, it's not lost on me that we need to really probably have this conversation around changing hormones in the Third Age at about 35. So that's what I've learned in the last few weeks. So I just wanted to share that with your audience as well, because, you know, we kind of leave it too late. And then we wake up one day, and we go, Oh, I didn't sleep the bids work, because I'm sweating. My joints are hurting. And what the heck's going on? Sorry, am I okay to swear?

And I, you know, I was surprised to find out that many women and from your podcast as well that many women started experiencing these symptoms much earlier, and even in their late 30s, early 40s. That was, for me a huge, huge surprise, because in my head, it was like around 50 when you just start feeling it. Yeah, just from the podcast, I learned a lot. So it's your it's like listening to you wiki Wikipedia encyclopaedia, you know, like, like, wow, I didn't know that. So I seriously stuck on to your podcast episodes. So listening and listening. And you know, I was feeling much better after listening to that, because then just seriously I realise I'm okay. I thought, Oh, something wrong is going with me. And this is too early, that can be right. And then I heal women and professionals and talking about that. And or the other thing, which I noticed with me, that for me started, it started being hard to exercise. And in one of your podcasts, you said that, actually you have to change this routine you used to have in your 30s, like 20s, it's it's completely different. So you mentioned that I think yourself that even with your routine, like if you're professional trainer, fitness trainer since the early age, you had to stop doing what you did before.

Yeah. And I'm actually still investigating that I still haven't found all the answers, to be honest, Alex and I'm so I think that's why I keep reaching out to people and getting their professional or tried and true take on it. And it has to be for me science based, like it can't be, you know, in the person has to be credible. So when I invite guests on that, in the fitness space, and in GPS and things, they need to be the credible people that I know that I would have a conversation with walk away and go, yep, that's absolutely true. And that will work for me and everyone else. So I won't, you know, won't talk to anyone. Well, I have guests, obviously, that aren't, you know, experts in the science field, but they're just amazing woman. And I think that really helps as well. Just a general light hearted conversation around what it means to be ageing. Now, what it means to us and just the fact that we don't feel marginalised, you know, we want to be seen, we want to be heard, we have contribution to our communities, to our families, to our friends, and now just you know, opening up conversations around the fact that yeah, we're perimenopause or menopause, a woman and it's just something that's going on, but it doesn't stop us living our best life. We just need all the pieces to pull together so that we can cope with the symptoms and get out there and not lose your mojo, you know,

you have a special programme for women with pre menopausal symptoms, or you still researching it, and are you gonna to introduce it?

you're about the 50th person that's asked me that. I'm done. Because everyone keeps asking,

maybe you should.

Should I be doing this? I do have some plans. But I do tend to direct woman to people that I trust that have programmes and I have mentioned those programmes in previous podcasts. So at this stage, I would be recommending other people's programmes because I have some other things that I'm looking at doing in the space One of the things I'll just mention it to you because obviously if I, if I say it now I'm now putting it out there into the universe. Is that how it works? Yep. Okay, so I would like to address the woman in the workplace conversation with menopause, a woman in the workplace, and it's become known to me that one in five women over 40 will leave their career, because they cannot deal with these symptoms, or they feel unconfident, because so much is happening to their bodies, they're now feeling like they can't do the job. Right, that's quite less a huge percentage of the workforce that takes away their IP, their knowledge, their experience, their skills, and their ability to mentor younger, younger woman, younger people coming up through the industry. And they just walk away because they're having this level of confidence issue, that they can't do the job anymore, because they're getting, you know, hot flashes, and brain fog. And you know, all these things that they feel will affect their performance at work, and they just leave their jobs. And then stuff is really heartbreaking. I think that I know, so many incredible women that have so much to contribute. And if they're leaving, because they feel they have no support, no one to talk to, and they don't know what's going on, then someone needs to look into that. So that's actually an area that I'm quite, I'm feeling like a bit of passion towards a maybe I would create some kind of workplace workshop for companies and sort of address the issue, put it out there and say, look, here's how you can support your woman workforce. I think it comes down to that diversity conversation. Yeah, and then I, well, it's only been three days. But I've been happy every day at 4am. And I started to write a book.

Yeah, that's how Usually you start big things happening. Like when you get up at four o'clock in the morning, and you have this idea. And then the thing. Yeah,

yeah. So it's, yeah. And now I get it on your podcast. So it's like really happening.

Great. To see your history.

Yeah, yeah. But it's going pretty well so far. So I have had a couple of friends say, you know, through the podcast, and the fact that you've spoken so openly about your symptoms, and we didn't know we had no idea trace that you are going through this, like people are saying to me, why don't you talk to me? I'm like, because you're so much younger. And I thought you wouldn't, I think I had all this sort of internal angst that they would judge me, or that I would be no longer valuable in the space that I was in, or that I would age myself by having this conversation, right. So the fact that they're now hearing it through the podcast, they've come back to me, so you need to write this down, you need to write down, you know, what you're experiencing with each of those 27 symptoms you've spoken. And tell us about the day that you you know that you experienced it and what was going on? So I've started and we're up to day two.

Excellent. Looking forward to see that. So let's move to your like to you and everyone's

I thought we have been talking about me.

I mean, your more deeper feelings like about ageing. So everyone knows that with age we have some changes, you know, but what positive changes you experience with age, like okay, this pre menopause thing, but what positive changes you feel, and you're happy that you ageing?

Yeah, I think the first thing that comes to mind is the No bullshit reader. So what that means is like I can cut through things that are not relevant to me or you know, and when it comes to judgement and stuff around people or things or action, I really feel like that's dialled down so much. I just have this massive amount of empathy for people situations. And I will verbalise that I'll you know, be very comfortable in that space as an older woman to say, look, I'm so sorry that this is happening to you. I don't know that I can fix it. Is there anything that I can do is listening enough for you? You know, like, I feel really comfortable with that conversation. Yeah, and knowing what's good for me and being able to say yes to that no to the edge. I think that's one of the best parts. There's not a lot of angst around making decisions. Trusting my instincts, my Gatch Yeah. is huge. And to the point that I could literally argue a point with my husband on a gut instinct. And he will say, you can't argue on a gut instinct. And I'll be like, yeah, no, I can't. Because I've proven it. Before I said, this, it was my gut. And it proved true. And I'm, and the other part is, I'm fine to be wrong. I'm not going to be hung up about being wrong, I'm okay to learn from my mistakes, you know. And the other thing is, you learn a lot faster from your mistakes as well. And you don't take it so personally. So that's about five things. Now, I could go on and on, but like, Yeah, I'm loving them.

Great. So and what is the biggest challenge you're experiencing at the moment?

Well, I mean, right now, in this moment, I have relocated countries, back to my homeland, and I haven't lived in New Zealand for over two decades. So I left as a very assertive gung ho 30 year old out to prove that I could do whatever I put my mind to. I was very fit very strong, very driven, competitive, assertive, and just, you know, out there to make a difference. And I did it, like I made a difference. And I've left my legacy in Southeast Asia and fitness, and help to train up 1000s of trainers that are making a difference to other people's lives. So I can tick the boxes there, but through the journey, and I think when I became a mom, the assertiveness and the competitiveness dial down a lot. Because it became apparent to me that when you become a mum, for the first time, there's, you know, you you don't have, I mean, there are books on it and stuff, but no one can tell you how it's going to feel, yeah. And then you have to reach out to other woman to get that support. So that can't be a competitive space for me, you know, like to ask and to make myself vulnerable enough to say, you know, I really need some help here. I'm finding this really difficult. And so because I was able to do that at felt like I changed through the years because of my kids. So now I'm at a point where, you know, I'm back in New Zealand, and I'm a different person. I feel I'm kinda I'm more open. I don't want to compete with people. But I know that I'm really good at what I do. And I own it, and I own it, but not in a place. That's It's not like I have to prove it. You know, I have no desire to prove myself, I think that if people know that I'm valuable in their space, that it will be a natural thing that happens that we ended up working together. So yeah,

Do you think it's the main reason for that is ageing? Or maybe it's because you live in different country and you met people in from different cultures and the like, you were more mind open? Do you think it's connected with age or you're living abroad?

Yeah, that's a good question. But I definitely think it's both. You know, it's almost 5050. And it's an it's an experience versus growing through the experience situation. And obviously, when you put yourself outside your comfort zone, like really leave your country live in another country without speak English, and all those things that go with it. I mean, you can you've got that experience to that don't speak your mother. Yeah, right. It's a fast track to growth, and a few embrace it with open arms, you're going to grow through the experience, and then the years just help you deal with the challenges of that. I think. Yeah.

So describe your greatest accomplishment so far, because I'm sure there will be much more in the future.

I think a lot of people would probably say this, and it's the first thing that comes to mind, but it's probably my children. You know, through even though I've had quite an amazing Korea, which I'm really grateful for, and it's it has been amazing. And it's still it's still is amazing. It's not over there's still things that are happening. There's something that happened this morning before this podcast that sort of reaffirms that I'm still needed in the industry, so but I feel like yeah, my kids I can confidently say this right now because I have a 16 year old girl. Anyone that has teenage girls will know that it quite challenging, you know, from about 11, through, even probably up to 18 For most people, but I will sort of celebrate right now that my 16 year old is an incredible human. She does, and she does things and thinks quite different to it to the way I do. But she's very comfortable telling me about the way she thinks and feels. And I think that that open communication with her is my greatest accomplishment, because I would have always wanted that. So I know how she's feeling. And what she needs is a child because she's still my child, you know. And then my son, he's eight, so there's quite an age get. He has some learning challenges and ADHD. And my greatest accomplishment with him is for him to be also open and communicative. And he's very touchy, feely, huggy. And I love that. I love that. So that's an accomplishment is to get lots of hugs from him. It's probably not going to happen in the next year. But I think just being you know, just happy as a family unit. And I think a lot of people feel this way, especially after, you know, COVID shines a light on the things that you would consider an accomplishment. Yeah,

that's true. So I have, I love this question. And what advice would you give you a 30 year old self?

Oh, Chill Out! Yes, back it up. You don't have to change Rome in a day. Tomorrow, you can still fix it up tomorrow. I guess because when I was 30, I moved countries. And I felt like I had to prove myself. You know, so I really stepped into that space and embraced all the challenges that came with it. And there were a lot of challenges, different way of thinking different cultures, different languages. And yeah, so I would just tell myself to just maybe step back a little bit. Just look at what's going on around you. And listen to what people are saying before you, you know, give your perspective. Because often, you'll learn a lot more by what people are telling you or what they what even not what even what they're not saying, just reading the body language and seeing, you know, their comfort level to communicate with you. I think that's yeah, what I would tell myself 2020 years back,

And what advice would you give to younger women who will eventually undergo these changes, we are going now?

I think younger women are in a really, really good time. Because they have the resources and you know, the digital content that they can absorb. So they can access these conversations, they can access content, online podcasts, there's so much out there to help them. And I just had a conversation with a 24 year old who I'm really loving, I've had a couple of conversations with her. She's new in the fitness industry, and she's giving me her perspective on life. And I'm sitting back and listening and I absolutely love it. What I notice is Gen Z, who are those young, younger ones, early 20s, I have really embraced the mindfulness aspect of living, like yoga meditation retreats, getting out in nature, those are actually really important to them in that wasn't so important to me, that, you know, back in the day, I was probably clubbing way too much. But these women are, you know, really embracing the mental wellness aspect of life and seeking it and having really good conversations. I'm really motivated by the, the younger generation actually said it. I'm learning a lot just by listening to them, you know?

Yeah, I love learning from younger people I wouldn't in my industry, it's very important to learn and I think fitness as well, like, you know, their new approaches or, like, that's what you mentioned that more younger people conscious about the Healthy leaving about the awareness that like, what they're doing and meditation. I have a son, he's 21 he's not doing meditation, but I'm surprised and how he's thinking is lighter his way of thinking, you know, it's more mature, more conscious, you know, and I don't think I teach him. It's like somehow, he finds this information out there in the web or on YouTube. And it's really different generation as you said. So.

Yeah, it's awesome. Yeah, like that. I mean, they don't all have to be meditating that there's so much more conscious of the planet and things like that. So you do learn a lot from them. And you've, I actually felt a little bit guilty.

Why so?

You know, we just didn't know what we didn't know about what was happening with the planet. And now you know, you've got these, these younger people standing up and going, Hey, enough is enough, man. Look what we've inherited. Yeah, so

Is it guilt. because it’s like your fault that we inherited this?

Yeah, I'm taking responsibility for that, too. So I'm making differences in our lives. That I've learned from learn from younger people as well, but I do I mean, I do live quite a conscious, minimalist life. Yeah, I think it's the right way forward.

Yeah, I actually, I noticed that the younger generation they, they are going towards minimalism. Like, it's interesting. Like they are not attached to things like our generation. I don't know, what is it? Like, why, but it is, I noticed that.

they value experiences, and that's where they spend their money. Yeah. So yeah, they would spend the money on an experience. So overseas trips, yoga retreats, mountain climbing, those kinds of things, as examples, versus, you know, buying a latest handbag, which would make me feel really happy.

So do you think like, I ask all women - Where do you think the idea of perfect body image come from? And I want to, because of this conversation I want to add.. And do you think that in the younger generation, it's gonna be a different body image?

It is already. So we've done some market research, especially for fitness, because we want to understand how we should be marketing to the generation that's going to sustain fitness clubs, in the future with the memberships. And what generation Z have told us is, we don't want you to tell us the way we should look, we want you to give us marketing and imagery that represents body confidence that this is the body I have now. And I'm going to be confident if I feel strong, not just physically, but mentally. So if you're going to market to me market that message, and they've already told us that and that's when things change. And that's not just fitness, I think that's you know, fashion, you can you can see it now you can see that things are changing diversity, having more age range, having more, you know, gender is fluid. Like, why do I have to be he or she who says that? You know, like, I think those things are important conversations as well. Yeah. Yeah. So yeah, body confidence, not body shape.

And so what does it mean to you feeling good, and looking good, and what comes first?

Sleep comes first.

That's right away.

Because if I get enough sleep, everything's gonna be good. And I often speak of this and I write a bit about the power of sleep. I'm a compulsive, obsessive person when it comes to sleep. I've been tracking my sleep for five years. I have like that much data, I think that Google should start paying me a commission on their data. And yeah, I just feel like okay, if I get good quality sleep, then I wake up and I feel good and when I feel good, I feel like I take the time to perhaps do my hair a little bit longer to something nice to wear. I mean, it all kind of kind of comes together when I've had a really bad sleep bad night for whatever reason usually, usually some reason not so much because of menopause symptoms for me now because I have been so conscious with my sleep. But I do find that I really don't have the motivation or the energy or the drive to put effort into looking good. Yeah,

so but what do you do? Do you just like force yourself go to bed at 10 o'clock? Or it just comes naturally now or you really have to force

Yeah, I mean it is it's a conscious it first conscious decision. conscious decision yet to do it. And because I'm getting up at four to write why, yeah, I have to be in bed by eight. And I'll usually be asleep by 830 and that started to happen. 830 min 830. I wouldn't ever in my wildest dreams have thought thought that I would be saying this publicly that I'm going to bed at eight o'clock at night. But the thing is, I think what's changed is that it's really dark here. Yeah, it's daylight savings. And I never had that up in Asia. So, and Asia is a late night culture as well. So people around late, I think that you can shop at 11 o'clock at night. But here, it's like it's different, you know, back in New Zealand. And it's good because that's how your circadian rhythm actually works really well, you're much healthier, if you are sleeping when it's dark awake when it's light. And that's, that's a good thing for your body. It's good for your pituitary gland, your thyroid. So because I'm getting up at four, I've got to go to bed by eight. So it is a decision. Because if I don't go to sleep, then I don't feel good. And the next day, and I just don't have anything to write about. I just don't have the same flow. So I know one thing impacts the other. Yeah,

So what makes you feel the most beautiful?

Wow, you got me on that one? Um, yeah, it's funny, cuz I asked my, my guests on the podcast, you know, how do you make yourself feel sexy. And now you're asking me something kind of similar. And I'm like, Ah,


It's a bit loose on the other foot. Oh, my gosh, what makes me feel beautiful. Actually, it's kind of a simple thing. I think it's movement, mindful movement. Makes me feel beautiful. So like, if I do yoga, and it's a really nice flow, or if I'm in a great class, or I'm practising by myself, I just feel like the ability to really open my body like and feel mobile. Also makes me feel beautiful. It was the thing that jumps to mind. Like when I'm, you know, really reaching and expanding. It feels that feels beautiful to me.

For me, it sounds like the moment when you're comfortable in your body, when you feel this comfort of your body. Is that right? That's the. Yeah. And my last question is, what is your favourite quote about being a woman or saying or your own thoughts?

Yeah, I mean, I've had I've actually been given so many wonderful, wonderful quotes. And I think it's the one by Maya Angelo that one of my guests gave me Do you mind if I quote it? I have to find it on my phone. This is what happens. And live podcasts. So I'm going to find that quote, and it talks about being a woman and I actually really designated with me as well. So where is it? Here it is. It's called phenomenal woman. And it was recommended to me by one of my podcast guests, Sasha Coburn, and I absolutely love this pretty one woman wonder where my secret lies. I'm not cute or built to suit a fashion model size. But when I start to tell them, they think I'm telling lies. I say it's in the reach of my arms, the span of my hips, the stride of my step, the curl of my lips. I'm a woman, phenomenally phenomenal woman. That's me.

Oh, that's a wonderful. Thank you, Tracy, thank you very much for joining us in my podcast. I enjoy our conversation.

Thanks. I love conversation. It's great.

All right, Tracy, thank you very much. And I hope we'll meet again, maybe in a year time, I'll see you development on your projects, you know, and maybe you tell us something more interesting things about bodies sleep, ageing.

I'll keep going and you keep going to I'm going to come by and you're going to take a photo of me.

Sure, or maybe one time I will come to New Zealand which is my dream and I can do it there.

Oh, that gorgeous. I’ll look forward to that. Thanks, Alex.

Thank you very much.

If you have an interesting story to share would love for you to participate. You can email us at or visit our website, www.

photo provided by Tracy

ABOUT Tracy:

Tracy is a Group Class Trainer, Personal Trainer, Training Manager, Mentor and Entrepreneur.

Tracy has grown up in the fitness industry, from a youthful 18-year old “aerobics” teacher through to managing personal training and group training teams in New Zealand.

As one of the original Master Trainers for Les Mills New Zealand, Tracy was head hunted to support the growth of Fitness First Asia and moved to Hong Kong and then Malaysia. Over 5 years, she trained 1000’s of instructors and built a support management team for the rapid roll out of group classes.

Setting up a support business for Les Mills in South East Asia required building teams across business and training. After 7 years and a new trainer team of 80 international trainers across 8 countries including China, Tracy joined her husband in setting up their own brand of fitness boutique clubs - FIRE Fitness.

After two decades living in Asia, Tracy and her family have repatriated to New Zealand. During that time, Tracy was able to finally start her new passion project - the Sexy Ageing Podcast

Tracy takes on a scientific approach to all the information she shares on her podcast and interviewing professionals in their fields, just like her.

The list of her awards and accreditations is impressive: Bachelor of Physical Education (NZ)

Masters in Business Administration (Victoria University, AUS)

ACE-certified Personal Trainer

200-hour Registered Yoga Alliance Teacher

Les Mills International Lifetime Achievement Award 2013

Women in Fitness Association Global Ambassador 2018 - 2021

She is also a mother of 2 children (Jazz, 16 years and Sol, 8 years).

You can find and connect with Tracy here:





This is the 45 over 45 chapter of MY BODY MY STORY podcast, where we celebrate rule breakers and role models - the women who inspire us to live life our way and to show their SENSUALITY, BEAUTY, SOUL, and TRUE ESSENCE.

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