Female Fitness Coaching

19/07/2024

Solo Sunny Spin! ☀️🚴🏼‍♀️💨
I’m not at the speeds I used to smash out on my Ironman bike splits over 10years ago but I’m certainly building my strength, endurance and speed back up!
I’ll take that for a nearly 50yr old menopausal working mum of two young kids after having several years off! 💪🏻

12/07/2021

Such a wonderful and much needed weekend away with a lovely bunch of mummy friends! Full of laughter, delicious food, bubbles to drink and bubbles to bathe in! 💕

29/01/2021

Reposted •
Great post that hit a nerve with me today!

“I want to talk about how living during a global pandemic can impact sensory overload.⁠
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Given the restrictions that have been put in place, the lack of support, and being around our partner + children more than usual, we are likely feeling overstimulated. We may not have access to the same support that we previously had.⁠
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This can leave us feeling helpless.⁠
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The truth is, we can still create space to recharge during these times. Our efforts will take creativity. Our efforts will also look different than they did pre-COVID, but they are still worthwhile.⁠
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Do what you need to create room for pause.⁠
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This may look like:⁠
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✅ Allowing your kids to use technology while you take quiet time⁠
✅ Practicing quiet time as a family in separate spaces (if safe and age-appropriate)⁠
✅ Using nap time as a time to recharge rather than finish a chore⁠
✅ Setting up a quiet activity for your kids that will allow you to sit down and rest⁠
✅ Telling your partner or support person that you would like scheduled time each day to be alone (even if you’re in another room)⁠
✅ If you’re up for it, waking up before everyone else⁠
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Are you struggling with this? How do you take time for pause?⁠”

24/11/2020

Reposted • .therapist
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“So often when we talk about tempers we think of just the part where we blow up or lose our sh*t with our kids. But there is actually a whole lot that happens before that!⁣⁣⁣
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Before the yelling, we are usually walking around in a triggered state for a bit. Maybe a few hours...maybe way longer, like months or even years.⁣⁣⁣
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This triggered state is what happens when our brains have started to react to a stressor/stressors and fire up our survival systems. A process we might not even be aware of!⁣⁣
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BUT, the good news is that we can get better about noticing these signs (whatever yours are) and responding to them in a way that slows our reactions down enough to create space for a different outcome.⁣⁣⁣
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What are your clues that you’re fired up and primed for losing your temper? Do you relate to anything on this list?”
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18/11/2020

Reposted •

There are a couple of main nutrition challenges that new moms commonly face:⁠
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First, it can be incredibly difficult at times to simply remember to eat, or to eat enough, when you’re caring for a tiny human that demands the majority of your attention.⁠
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Moreover, any eating you do typically has to happen quickly and easily, so consuming high quality, nutrient dense food can go by the wayside quickly.⁠
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If you’re a new mom, we would encourage you not to strive for perfect nutrition. Eat in a way that makes you feel good in your body and satisfied after eating. Choose food that tastes delicious, is mostly nutrient dense, and that is easy to prepare.⁠
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Here are five nutrition tips that can be life-changing for new moms: ⁠
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🍗 Prioritize protein almost every time you eat⁠
🥦 Eat veggies at two or more meals a day ⁠
💡 Keep it simple⁠
📈 Eat to support recovery⁠
🍕 Don’t try to white-knuckle your way through cravings⁠
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As you go about finding ways to make your nutrition work for your life as a new mom remember the cardinal rule of eating: it should make you feel good.⁠
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Eating should be enjoyable, not stressful. Don’t get wrapped up in the minute details! You don’t have to sit to eat, chew each bite X times, or track your macros.⁠
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Find the full article at girlsgonestrong.com

14/11/2020

Reposted •

8 Common Signs of Perimenopause in Women⁠
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Are you familiar with the term “perimenopause”? It refers to that period of time when a woman’s menstrual cycle starts to become less predictable, and eventually ceases. Perimenopause is commonly experienced by women some time between the ages of 39 and 51 years old. ⁠
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Regardless of the specific age at which it starts in each woman, perimenopause is a transitional period, during which she may experience an increase of the following: ⁠
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✅ Significant changes in her menstrual cycle⁠
✅ Headaches⁠
✅ Joint pain and stiffness⁠
✅ Back pain⁠
✅ Waking up at night⁠
✅ Night sweats⁠
✅ Hot flashes⁠
✅ Difficulty concentrating⁠
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With this in mind, perimenopause can be an excellent time to implement lifestyle changes — like regular exercise, better sleep hygiene, relaxation techniques, and sound nutritional habits — that can go a long way toward helping a woman feel better during this period.

14/11/2020

Reposted •

Moving on from the first couple of weeks and you are ready to start venturing out a bit more and your thoughts return to exercise .
➡️ DRIVING: the key is to check with your insurance company but usually you can return from 4-6 weeks. You need to be able to be able to do an emergency stop and wear the seatbelt comfortably.
➡️ MOVEMENT: with walking it's about slow progression. The first week or so pottering around the house is often enough, if you want to venture out aim at maybe around the block. Remember if you are taking painkillers and anti-inflammatories they might mask some symptoms. Try not to wait until you feel better and head out for a longer walk because often you may feel in more pain later. Slow and steady really does win the race.
➡️ RETURN TO EXERCISE: Some deep core engagement and pelvic floor can be helpful and safe for most in the first six weeks. With regards to all other exercise often 6 weeks is the party line, however remember you are an individual and for some this will feel too soon and for others it will feel right. Like any birth start low impact, pilates, cycling, walking, squats, lunges and build up. Your scar is a great feedback and any pain or swelling you are worried about speak to your doctor. Scars can take different times to heal. Seeking personal advice will guide you more clearly especially if you feel ready for more earlier than 6 weeks. We have general guidance but you are an individual ♥️
➡️ SCAR MASSAGE: most women have never been told about scar massage but it's really helpful for any scar. It can help with sensation, reconnection, swelling around the scar and might help with the appearance of overhang.

13/11/2020

Reposted •
⭐First few days ⭐
➡️ EARLY MOBILISATION is recommended, so if you have your baby in the morning try and get up that afternoon for a short walk or out into the chair (with guidance from your medical team.) I know it sounds a bit mad but getting out of bed is actually helpful for managing swelling, and therefore pain.
➡️ BED TRANSFERS: to get out of bed roll onto your side and push up with your arms like you would have done towards the end of pregnancy.
➡️ SCAR SUPPORT: if you need to cough, sneeze and laugh then have a blanket or towel at the ready over your scar and apply pressure to support the wound.
➡️ SLEEPING: pop a pillow under your knees if you are lying on your back or under your tummy if lying on your side to prevent any pulling or dragging on the scar in the early days.
➡️BOWELS: trapped wind can be more painful than the scar, so movement can help this and peppermint tea. Make sure when you feel the urge to do a poo you don't put it off.
➡️PAIN RELIEF: keep taking the pain relief for as long as you need, this can be for a few weeks, so don't worry.
➡️LIFTING: the advice is to try and aim not to lift anything heavier than your baby for around 6 weeks...not easy if you have older children, or with car seats etc but it's a helpful guide.
➡️PELVIC FLOOR - always a good idea once catheter is out and you have done your first wee.
➡️HELP accept all the help you can get, especially if second time and you have an older child. Sometimes planning in childcare or a postnatal doula if you have no help can be a really good idea.
I do find it confusing how women are sent home after major surgery with often minimal advice. Very few other surgeries done with no physio input or advice prior to going home! We know caesarean section rates are on the up so that is even more women we need to help. .
What else did you find helpful in those early day? Let's share our tips and help each other 🙌
Part 2 coming tomorrow 👍
 

05/11/2020

Hey! I’m back!!! 😃
I’ve been super quiet on social media for quite a long time now!
I’ll tell you why later! 😜
But I’m back in time for the second lockdown! 🤓
I’ve decided to reignite my female fitness coaching support group as a safe place for support on all things health and wellness, with free ‘live’ training sessions and encouragement and accountability to start some new good habits and remain positive! ❤️
If this sounds like something you might want to be a part of over the next few weeks just click the link to join us!

https://www.facebook.com/groups/femalefitnesscoaching/?ref=share

11/10/2020

Reposted •
“What is Pelvic Girdle Pain (PGP)?

💁‍♀️PGP (Pelvic Girdle Pain) is a condition which affects up to one in five pregnant women.

💁‍♀️It was commonly known as SPD (Symphysis P***s Dysfunction), but this implies that only the symphysis p***s is affected, which is not usually the case 🤔.

💁‍♀️There is a wide range of symptoms and the severity of the symptoms also varies between women. 

💁‍♀️PGP can causes symptoms such as pain and stiffness in the pelvic joints, and difficulty walking, climbing stairs and turning in bed... etc...

💁‍♀️Symptoms can occur at any stage during or following pregnancy. PGP may come on suddenly, or start gradually.

💁‍♀️It usually starts during pregnancy, but it can occur during birth – usually this happens if you have a difficult birth or are in an awkward position for labour or birth.

💁‍♀️It may also start after giving birth, sometimes weeks or months later.

💁‍♀️It can be so debilitating that women may become significantly less mobile, with some requiring crutches or wheelchairs.

💁‍♀️PGP can have a significant impact on the pregnancy and recovery experience for mothers. 

💁‍♀️Coping with all the other physical and biological changes that come with pregnancy as well as pain from PGP and the impact this might have on day-to-day quality of life means that mothers often feel very very distressed.

🌈It is important to remember that PGP is a common and, in most cases, treatable condition. There are things than can help ❤

🌈It can be safely treated at any stage during or after pregnancy.

🌈 with hands-on manual therapy, by an appropriately qualified professional who has experienced in treating PGP.

🙌Manual therapy is encouraged at any stage or pregnancy or postpartum. So if you have pelvic pain during or after a pregnancy, ask for manual therapy treatment.😉 “

10/10/2020

Remember this! 👇🏻👇🏻👇🏻 ❤️❤️❤️

Be kind to yourself, there is no such thing as perfect ❤️