Amanda Heading

28/01/2026

I'm not sure this paper tells us anything new, but it does validate those women who suffer the frustrating effects of menopause on cognition. https://www.cam.ac.uk/research/news/menopause-linked-to-loss-of-grey-matter-in-the-brain-poorer-mental-health-and-sleep-disturbance

I can struggle with word-finding on occasion, but that tends to be when I'm multi-tasking or under pressure. Again, we know that long-term stress negatively effects all health, in both men and women, and is certainly a key player in exacerbating menopausal symptoms.

So what's the answer? Throwing our arms in the air and shrieking "we're doomed!" is not it.

As with most health declines, there are things we can proactively do. And this brings me to another study, over 10 years ago and before the focus on menopause: that muscle strength, particularly of the lower legs, can help offset grey matter decline in the brain.

"Leg power predicts both cognitive ageing and global brain structure, despite controlling for common genetics and early life environment shared by twins. Interventions targeted to improve leg power in the long term may help reach a universal goal of healthy cognitive ageing." https://karger.com/ger/article/62/2/138/149063/Kicking-Back-Cognitive-Ageing-Leg-Power-Predicts

Exercise and movement, particularly when done outdoors, is beneficial for overall brain health, improving mood and reducing stress. Loss of muscle mass can start in your '30s, accelerating after the age of 60, with a loss of up to 8% of muscle mass per decade. So use it or lose it.

And as I've said before, if exercise was a pill, it would be prescribed to everyone.

Menopause is linked to reductions in grey matter volume in key brain regions as well as increased levels of anxiety and depression and difficulties with sleep,

28/12/2025

Reebok treadmill for sale: Floatride FR30z, excellent condition, £685. Reluctant sale due to an injury sustained outdoors (!)

I bought this in the summer 2025, to use for specific speed training. I've used it about 8 times, each for an hour.

Having done a lot of research, I bought this non-collapsible Reebok treadmill, as I wanted as close to a commercial machine as possible, for the features and durability (the collapsible ones aren't as robust if you're using them to run on). And as I was going to use it several times a week, I wouldn't be putting it away in between training sessions. I also had limited space and height room and the Reebok Floatride is a good compromise between a domestic and commercial treadmill.

I opted for the FR30z as, compared to the FR20z, it has a wider running area (51cm) and better spec.

Full spec is:
• 15 levels of power incline to tailor the intensity of the workout
• 24 motivational fitness programmes, 3 heart rate control and 3 user-defined personal programmes
• 3 target modes including distance, time and calories
• Adjustable fan helps keep the runner cool and comfortable while they exercise
• Built-in receiver for runners wishing to use a chest strap to measure their heart rate
• Built-in transport wheels make it easy to move once setup
• Convenient small item storage area located behind the console
• Fixed running deck creates a stronger more stable platform - similar to a gym treadmill
• Floatride+ cushioning technology for an ultra-smooth running experience
• Floor level adjustment to ensure solid grounding and a stable running platform
• Hand pulse sensors located on the hand rests for easy on-the-go tracking
• Integrated surround sound speaker system with Bluetooth connectivity
• Live feedback metrics include speed, time, distance, calories, pulse, heart rate, and bodyfat
• Powerful, quiet, energy efficient 4.0 Hp eco-Kinetic motor
• Quick speed and incline keys located on the hand rests for quick and easy adjustments
• Setup dimensions – 187 cm (L) x 74 cm (W) x 115 cm (H)
• Simple 15-minute setup with easy to follow assembly instructions and all tools included
• Smart device media dock suitable for all major smart phones and tablets
• Solid build quality with a maximum user weight of 150 kg (23.6 stone)
• Spacious running area suitable for all runners – 150 cm (L) x 51 cm (W)
• Speed range from 0.5 – 20 kph (0.3 – 12.4 mph)
• Touch response LED display with adjustable pivot feature and illuminated bezel
• USB charging port for tablets and phones
• Zwift compatible - immersive running experience connects you with runners across the globe
• Kinomap compatible – run real-world routes, challenge your friends and analyse workouts
• Reebok Console App - enjoy training apps, take-on workouts, and track your data
I used it in our shed/extension during the summer - it has an inbuilt fan, but as you can read from the reviews, it doesn't work very well. I knew this when I bought it, and simply had a separate fan instead.
Reviews also state that it doesn't have a bottle holder but placing a bottle on its side worked fine. I didn't use the tech tray.

It's quick to start, very responsive regarding incline and speed changes, with additional controls on the arms.
I was concerned about the motor noise annoying the neighbours (and my husband), but needn't have worried - it's very quiet, and smooth/cushioned to run on.

I still have the plastic covering over the LED display (as you can see from the photos), and used a wide gym mat to cover the running belt, and a plastic covering over the console to keep them free from dust. It's in excellent condition, as new, other than a slight diagonal mark on the belt, where the belt naturally rested for a period of non-use due to my injury (see photo).

Additional measurements I've taken (as accurate as possible):
- height of the console: 112cm
- height of treadmill from the ground to the running area/belt: 16cm*
- height from the running area/belt to my ceiling: 186cm (I am 5ft 6" tall)

*Please note there are adjustable feet to allow for uneven ground - I put mine on interlocking gym mat squares (which the buyer can take FOC with the treadmill).

I have the two user manuals, info for the Console app, Kinomap and Zwift, plus the oil and adjustable keys.

This a genuine sale due to a foot injury, which includes two torn tendons and three torn ligaments (from running outside!), so I wouldn't be using the treadmill any time soon. I need the space for my rowing machine instead…

I paid £899 for the treadmill and additional costs for delivery and professional set up.
It can be dismantled for transport - you'll need a large enough van. Collection only. Thanks.

12/11/2025

Men! What are you doing tonight?
https://www.amandaheading.com/mens-health-workshop

29/10/2025

With 'Movember' just around the corner, men's health will be in the spotlight.

This is much needed, as the health statistics regarding male health, quality of life, disease prognosis and early death are quite shocking.

But at lot of health issues can be avoided with some simple dietary and lifestyle interventions.

In my Men's Health workshop, I'll be discussing the key areas affecting male health, what to look out for, what medical tests mean, and how the men amongst us can reduce the risk of ill health:
https://www.amandaheading.com/mens-health-workshop

30/09/2025

Another info-packed workshop on Supplements last week. Lots of interaction and questions at the end...I couldn't get rid of everyone!

I think it's fair to say all attendees didn't realise how in-depth and surprisingly complicated it can be in getting the best from using supplements. But all went away with more confidence in choosing and using them - and if they actually need them or not!

If you missed it and want to find out more, here's the link:
https://www.amandaheading.com/supplements-workshop

10/09/2025

So, maybe you’re taking collagen? Did you know that for hair and skin, Type 1 is best. For joints, it’s Types I and II.

Have you been prescribed calcium and vitamin D for osteopenia or osteoporosis? You’ll need to be taking vitamin K2 as well, to drive the calcium from your blood vessels into your bones.

Turmeric’s good for inflammation and pain, right? Turmeric is notoriously poorly absorbed, so your supplement may also contain black pepper which can irritate the gut lining to help absorption. But wait a minute, doesn’t irritation = inflammation itself??

Taking stomach acid suppressors? You’re highly likely to need additional vitamin B12, as depleted stomach acid compromises your absorption of this vitamin. And if you supplement, you’ll need a liquid or spray form, as this can be absorbed through the blood vessels in the mouth, rather than via the stomach.

Taking fish oil or Omega3 for brain health? Is it high enough in the active ingredients, EPA/DHA, to make a difference?

And if it’s a cod liver oil you’re on, are you also taking a multi-vitamin complex? If so, you may be getting excessive amounts of vitamin A, which can be toxic. Especially in pregnancy.

Taking a statin? Feeling tired? Statins help block the liver’s production of cholesterol, but in doing so, also block the natural production of co-enzyme Q10, a compound vital for energy production. Would a supplement help?

If you’re taking a single supplement of iron or zinc, are you aware of the delicate ratio needed between these with copper? So taking just one may have an adverse effect, especially on energy. A complex with all three, in the correct ratio of dose, might be more effective.

And if you’re on a course of antibiotics, your daily yogurt won’t provide enough live bacteria to combat the effects of these meds, leaving you at the risk of depleted gut bacteria and susceptible to further immune issues. So would taking a probiotic supplement work?

Do you really need those supplements because you’re menopausal?

Mushrooms…now here’s a new area of supplementation. Magic or medicinal?!

Medicines, health issues, what you eat and drink, training intensity, lifestyle and life-stage can all impact your health. Taking a supplement may help.

But how can you tell if they’re working and how long should you stay on them? Do they interact with your medicines? So many people are taking supplements (it’s big business), but don’t even know what the effect is (or supposed to be) and whether they’re really needed.

Are they a complete waste of money? They can be, especially if you take them with a cup of tea! And are they actually full of fillers and artificial colours, rather than the actual nutrient itself?

Find out whether your supplements are working for you, which ones can support your health and which you can bin! Join me on Tuesday 23rd September for an informal evening when I’ll take you through the benefits, and pitfalls of the big-business of supplements – this could be the best investment you make for your health!

Refreshments & nibbles are provided and, along with giveaways for all attendees, you’ll be taking away a lot of relevant, useful and useable info too!
Be quick though, early bird pricing ends tomorrow!
https://www.amandaheading.com/supplements-workshop

04/09/2025

Supplement Workshop - 23rd September 2025.

Do you know what you're taking?
Are they having any effect - or are you wasting your money?
Are they interacting with any meds you may be taking?

Find out if you need to take supplements, and if so, how to choose the best ones to support your health:
https://www.amandaheading.com/supplements-workshop

30/07/2025

Remember you can access all my free resources, webinars and info regarding injury prevention and rehab, training improvement and nutrition and lifestyle support. Just sign up to my newsletter here: https://www.amandaheading.com/free-resource-signup (scroll down the page). Don't worry, I don't inundate you with emails, maybe once a month and I always aim to provide relevant info!

Only stretching your calf muscles a couple of ways means your only stretching a couple of calf muscles. Learn how to do Calf Stretches That Count in my video series.

28/07/2025

Creatine supplementation - can everyone benefit?

If you think that taking creatine is just for body builders and power athletes, you may need a rethink...The benefits of creatine extend to helping offset muscle loss through ageing (1, 2) (sarcopenia), which is vital to help support bones and joints, mitigate the effects of osteoarthritis and osteo...

09/07/2025

💊 Weight Loss Injections: What You Need to Know About Side Effects.
From nausea to fatigue—learn how to avoid or manage the common (as well as rare) side effects.
Join me on 16th July at 8pm for more tips.
https://www.amandaheading.com/webinars-workshops

My webinars provide invaluable information on and discussion about key health, fitness and nutrition topics, which most of us have heard about, but can often be misunderstood.

30/06/2025

The 'wonder' of weight loss injections...

THE GOOD, THE BAD, THE BETTER & THE DOWNRIGHT DANGEROUS! I've had so many people - those overweight, those not, as well as several weight-conscious athletes - asking me about the 'wonder' weight-loss injections. As many of you know, I'm a firm believer in therapeutic, natural support alongside any m...

17/06/2025

The Undervalued Medical Power of Muscle.

This is an excellent piece on why we all need to work at maintaining our muscle - not just for sports performance or how we look, but its fundamental role in our health, especially as we age:

We focus on looks and performance, but muscle’s metabolic, anti-inflammatory, and disease-resisting properties make it an available, improvable key to better health.