Bestbodies Training

08/04/2026

Let’s talk about agility.

We lose agility as we age unless we work at it.

This is especially true in menopausal women who lose fast twitch fibres due to hormonal/body composition changes but we need those fast twitch muscles to help initiate power and quick reaction time.

Transferring this to real life this is super crucial to reacting in a real life situation where maybe we need to jump out of the way of a moving object, animal, human. We need the power and the quick reaction to do this.

Try short sprints, skipping, rope slams, wall ball chest passes, boxing etc. or take up a sport that requires agility such as tennis, basketball, netball, pickle ball etc

Incorporating agility into your exercise regime might not be the funnest thing but it’s definitely an essential part to a well balanced exercise routine.

Have fun and mix it up.

Much love 💖

07/04/2026

02/04/2026

There’s a lot to consider when it comes to building and maintaining a resilient body: Strength, mobility, flexibility, endurance, agility, power, fitness, and the list goes on.

One element to building a resilient body is the ability to tolerate load through our tissues. One way to promote this is through isometric holds. Either with or without load as shown here with an unloaded wall sit (all legs) and a banded hinge hold (this covers legs/glutes and back-bang for your buck)

Smart programming will cover all the bases.

30/03/2026

We love this -

- swimmers -

- works the whole posterior chain; legs, glutes, back (including back extensors), shoulders, arms
- core
- low impact

It’s harder than it looks 😉

26/03/2026

There’s so much more to movement than just moving

Maintaining quality tissue health as we age is essential to aging well and being able to move well

One aspect is yielding to accept load through the body

Whether it’s loaded as in the example on the left
or unloaded as in the example on the right
It’s an important element to creating tissue elasticity
and reducing impact on the joints

24/03/2026

We love this -

-Cross body db pick up
to stand & high knee-

This isn’t functional I hear you say 🤔
This is just circus tricks I hear you say 🤔

Well it may be complex and it’s not something you can just jump into without progression but it ticks a lot of “functional” boxes.

There’s a lot going on here -

- multi directional movement because life is not linear
- single sided because loads aren’t always evenly distributed
- ground to stand because we will always need to get up and down off the ground
- offset load and high knee because we need to challenge our balance
- and much more …..

18/03/2026

We love this -

- Deep lunge to high knee drive

So many reasons to love this one
and could be included in a program for a variety of reasons

In this instance it’s to promote
power/stability in end range hip extension

The power comes from pushing through with the glutes. That’s no surprise. But we also need good contact with the ground through the big toe. Coming up onto the toes in this move accentuates the emphasis on the toe connection.

Using the wall as a prop both helps with maintaining balance which allows the focus to be on the intended purpose of this move.

Using the wall also had the added bonuses of -

- allowing the body to feel safe
- creating a full stretch through the superficial front fascia line in that deep lunge
- support into the top extension portion of this move
- a nice ankle stability and dorsiflexion drill

This move can be changed in several ways depending on the focus; impact (add a hop), anti rotational (add a dumbbell on one side) and many others

Winning in lots of ways.

Try this and let me know your thoughts.

15/03/2026

We love this -

Partner noodle throw -

- balance
- coordination
-proprioception
-ankle stabilisation
-forced conversion (using non dominant hand)
- games are FUN (and fun/laughter is life 🥰)

11/03/2026

Back pain when performing a weighted hinge movement (RDL’s/deadlifts etc) can sometimes cause pain for people.

If you are one of those people then maybe addressing the position of the ribs and how they are stacked over your pelvis may help.

The cue chest up or shoulders back/squeeze the shoulder blades together can sometimes lead to also pushing the ribs forwards & upwards, creating a whole other issue; arching through the lower back and putting pressure on the lumbar spine that only gets worse under load.

Learning to stack the ribs properly and getting the ribcage back can go a long way to helping the problem.

Give it a go and let me know how you go.

Much love 💖

09/03/2026

You could be forgiven for thinking that I only strength train. Yes I love a heavy barbell but I’m also acutely aware that we need much more than lifting heavy.

As we age it’s important to train power others we lose it.

We need to train agility otherwise we lose it.
We need to train multi directional movement otherwise we lose that ability too.

So much to consider and within that we also need to consider dosage……load, intensity, timing.

The weights on the db punches were light
As was the slam ball and the curtesy lunges. The Gorilla rows were heavier and appropriate for a linear exercise.

My two circuits were set up taking this into account to minimise the risk of injury throughout. I did 3 rounds of each, making this 24 mins total work with 1-2 min rest in between to ensure I had recovered enough to maximise the effort for rach round.

Circuit one -

6 x box jumps
60 x skips
16 x curtesy lunges

Circuit two -

18 x rainbow slams
60 x db punches
12 x gorilla rows

Try it and let me know how you go 💖