from pre-hab to rehab

Injuries are almost impossible to avoid all the time. Life happens, and we are not infallible as human beings. Everyone is susceptible, from the very sedentary to the elite athlete. Causes can be a whole number of things ranging from accidents to muscle imbalances and postural defects, genetic dispositions and environmental factors.

At best having an injury is annoying, and at worst completely debilitating. As we try to maintain an active and healthy lifestyle and try new things, improve our strength and skill repertoire, suddenly having pain that wasn’t there before can make it really off putting when it comes to exercise.

What will arm us best against becoming injured is of course prevention. Ensuring we are strong and able to cope with the tasks we throw at our bodies as well as keeping ourselves as safe as we can whilst doing so. When this fails and we do end up hurting ourselves; it’s useful to know the best course of action to get us back to a pain free; functional lifestyle, as best we can.

Whilst many things are unavoidable, we can improve our posture, alignment and strength through correct exercise techniques. We can address areas of tightness or weakness by concentrating on these, with appropriate strengthening and stretching. So if we can look at ourselves as a whole unit, and our individual weaknesses; we can catch them and adjust to prevent them from becoming problems down the line.

For instance, if we can recognise that we have tight hamstrings and a rounded posture, we can work on corrective upper back exercises and hamstring stretches to help prevent lower back pain in the future. It’s never a bad idea to have a session with a Physiotherapist or a Sports Therapist to get an educated pair or eyes on your alignment to give you a better idea of what you need to work on. And there’s always something!

Exercise that specifies alignment and muscular balance like Pilates can be a great help when done correctly.

I believe it’s always best to listen to your body, and if a pain or restriction somewhere appears that doesn’t go away in a few days (especially after a few weeks) you should seek advice from a Physio, GP or Sports Therapist. It’s so easy to ignore niggles and just help they go away. But this can oftentimes make things worse, as other muscles compensate for the lack or mobility or strength and other areas can begin to suffer. If you try resting, and find it does go, keep an eye on things and if it returns, then you may want to seek help.

“No pain, no gain” isn’t something that I advocate in the literal sense. Pain is your body saying something is wrong! So many times I see people put up with pain or shrug it off to “just old age”! When it isn’t at all. Pain for the most part can be dealt with and most of the time through correct treatment will go away. Sometimes taking a long time and the effort to do the work and exercises to correct things, but it’s worth the patience.

If you are experiencing any pain, even if it is just a niggle, get it seen to by a professional, get a diagnosis and get it better. It’s not worth the risk of seeing if it will go away on it’s own. We only get one body, and we need it to move, have fun and enjoy life. So take care of yours.

I have plenty of classes that focus on mobility, have a look below. Please consult a physician before starting if you are experiencing pain. Please do not self diagnose.

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Meditation live and on demand

These are stressful times we are living in, and finding ways to manage your life and juggle all the balls you have in the air can be a real challenge. Physical health can only reach it’s optimum when our mental health is addressed and looked after.

Of course there are many things we can do for ourselves to look after our mental health; from ensuring you get enough sleep, the proper nutrition, managing healthy relationships and talking things through when you face struggles and issues. But in this modern life we are inundated with information constantly, and this can make overwhelm and chronic stress a real problem. Everywhere you go, chances you are near your mobile phone, instantly connected to a world of social media, news, and the answer (correct or not), to every question you could ever ask. The world we live in today means we are rarely ever still, and always doing something, whether it’s productive or just a distraction. We don’t have to wait for anything, but the price we pay is heavy.

But this world isn’t slowing down anytime soon, and we have to find ways that make it more manageable. Taking time in nature, away from technology, away from distractions is wonderful for the human spirit. Exercise is also crucial for your mental health; human beings are designed to move, and not just to keep ourselves fit and strong. Physical movement helps us to break out of fight or flight mode when we are stressed by providing the body a solution to the perceived “danger” that your brain thinks you’re in. When we feel anxious, it’s the same response in the brain to a situation that’s life threatening or something like fear of public speaking or wondering how you’re going to manage paying your next bill whilst looking after sick children and an ageing parent. The stress response is the same. Moving your body shows your brain your are taking action, and dealing with the “threat”.

You may have heard about mindfulness, or tried meditation yourself. Mindfulness simply means “to be in the present moment”. Not worrying about what’s in the past, or the future. It can be as simple as doing the washing up. Instead of thinking about the parking fine your have to pay, or what you said to someone yesterday that may have caused upset; you focus on exactly what’s happening in that moment. How the water feels, the movement of your hands, perhaps the music playing in the background if you have some on. This helps your connection to the present moment, and really, all we ever have is the present. We can’t change the past, or dictate the future. All we can do is make the best decisions we can in the now. The rest, is not ours to hold.

This is of course easier said than done in times of stress, and we are after all, human. Taking time to deliberately practice mindfulness, in a meditation class or session can be very useful, even if you don’t really feel like you’re getting much out of it. For the spring timetable this year I am teaching a 10 minute meditation live on Tuesdays at 5.20pm. These can be accessed live or on demand via the website. I also offer a membership for meditation sessions (links below) if you are interested in access to all meditation sessions. These sessions are guided vocally and include gentle relaxing music alongside visualisation, simple exercises and focuses such as body scans. The can be done in any position you’re comfortable in. You may even decide to listen before you go to sleep. The music often uses specific frequencies designed to help you relax. Vibrations of the music are scientifically proven to aid healing and health, both physical and mental.

Wishing you all good health and wellness this Spring!

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2 Weeks of empowerment

This March I ran an online course discussing all things menopause, with 4 live classes on Zoom, additional on demand videos and a 2 week meal plan and shopping list for inspiration.

I love to bring community and education into my work, and, being perimenopausal myself, this was great to do! We discussed symptoms, how the can affect us and all the hormonal shifts that create these changes; nutrition with a common sense approach and our changing needs as women at this time of our lives; and exercise (obviously a big subject for me!) and having a smart approach to adding joyful movement in your life.

Whilst menopause is no longer quite so taboo and is being discussed more and more, so many women are struggling with the huge changes this can bring, and are not getting the support they need. Having an open community and support from other women can make you feel less alone, and I’m hoping that the tips and advise I can give, not just from what I’ve learned but from my own experience can be a helpful resource.

From looking at your habits; your eating patterns, sleep routine (or lack thereof), to emotional laundry and learning new skills like mindfulness, I encourage women to invest in themselves to find our what works for them as individuals. We are all different after all. It’s a time in life we need to start making ourselves a priority, perhaps for the first time in our lives.

This is not the first Menofit course I have run, and there may well be more. You can still access the course to do on catch up below. Get in touch if you have any questions or are interested in support or require further information.

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eMbracing strength:resistance training for women over 40

Embracing Strength: Resistance Training for Women Over 40

As women age, maintaining muscle mass and bone density becomes increasingly important for overall health and quality of life. For women over 40, resistance training offers a powerful way to combat the natural declines that come with aging, promoting strength, vitality, and independence.

Why Resistance Training Matters After 40

After age 40, women often experience a gradual loss of muscle mass, a phenomenon known as sarcopenia. This can lead to decreased metabolism, reduced strength, and a higher risk of injury. Additionally, bone density begins to decline, increasing the risk of osteoporosis. Resistance training—exercises that cause muscles to contract against an external resistance—helps counteract these effects by stimulating muscle growth and strengthening bones.

Benefits of Resistance Training for Women Over 40

1. Improved Muscle Mass and Strength: Building muscle helps maintain functional strength needed for everyday activities.
2. Enhanced Metabolism: More muscle mass boosts your resting metabolic rate, aiding in weight management.
3. Better Bone Health: Weight-bearing exercises increase bone density, reducing osteoporosis risk.
4. Joint Health and Mobility: Strengthening muscles around joints supports better stability and flexibility.
5. Mental Health Boost: Exercise releases endorphins, reducing stress and improving mood.
6. Chronic Disease Prevention: Regular resistance training can help manage blood sugar, blood pressure, and cholesterol.

Getting Started with Resistance Training

If you’re new to resistance training, it’s important to start safely and progressively:

• Consult a Healthcare Professional: Especially if you have pre-existing health conditions.
• Begin with Bodyweight Exercises: Squats, lunges, push-ups, and planks are great starting points.
• Incorporate Weights Gradually: Use dumbbells, resistance bands, or machines as you build confidence.
• Focus on Form: Proper technique prevents injury and maximizes benefits.
• Schedule Regular Workouts: Aim for 2-3 sessions per week, allowing rest days for recovery.
• Consider Professional Guidance: A certified personal trainer can tailor a program to your goals and needs.

Sample Beginner Routine

• Squats – 3 sets of 12 reps
• Dumbbell Rows – 3 sets of 10 reps per side
• Glute Bridges – 3 sets of 15 reps
• Modified Push-ups – 3 sets of 8-12 reps
• Plank Hold – 3 sets of 20-30 seconds

Remember to warm up before exercising and cool down afterward.

Overcoming Common Barriers

Many women face challenges such as time constraints, fear of injury, or uncertainty about how to start. Prioritizing your health, setting realistic goals, and seeking support can help you overcome these hurdles. Joining group classes, finding a workout buddy, or tracking progress can increase motivation and enjoyment.

In Conclusion

Resistance training is a vital tool for women over 40 to maintain strength, improve health, and enhance quality of life. By embracing this form of exercise, you can build resilience against age-related decline and enjoy a more active, empowered lifestyle. Start today, listen to your body, and celebrate the strength you create.

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Staying well in the winter

Winter can be a challenging season for maintaining good health, but with the right habits, you can stay well and enjoy the colder months. Here are some tips to help you stay healthy during winter:

• Stay Warm

• Dress in layers to retain body heat.
• Wear hats, gloves, and scarves to protect extremities.
• Keep your home comfortably heated.

• Boost Your Immune System

• Eat a balanced diet rich in fruits and vegetables.
• Stay hydrated by drinking plenty of water.
• Consider vitamin D supplements, especially if you have limited sun exposure.

• Exercise Regularly

• Engage in indoor workouts like yoga, pilates, or home cardio.
• If weather permits, enjoy outdoor activities like walking or skiing.
• Regular physical activity helps improve mood and immune function.

• Practice Good Hygiene

• Wash hands frequently with soap and water.
• Avoid touching your face, especially eyes, nose, and mouth.
• Cover your mouth and nose when coughing or sneezing.

• Get Adequate Sleep

• Aim for 7-9 hours of sleep each night.
• Maintain a consistent sleep schedule.
• Create a relaxing bedtime routine to improve sleep quality.

• Manage Stress

• Practice relaxation techniques such as meditation or deep breathing.
• Stay connected with friends and family, even if virtually.
• Take time for hobbies and activities you enjoy.

• Stay Hydrated

• Drink warm beverages like herbal teas.
• Limit caffeine and alcohol, which can dehydrate you.

By following these tips, you can help protect yourself from common winter illnesses like colds and flu, and maintain overall well-being during the colder months.

Read more at SJC Fitness and Wellbeing