The Hot Pause

10/11/2025

Just 3 for you! ❤️

This feels fabulous - if you have 3 minutes today - give it a try! 💪

✅ 1. Alternate bent over row
✅ 2. Kettlebell swings
✅ 3. Press push back (do the press on your knees if you need to then up to a plank for the push back)

Go go go! 💥

40 secs work 20 secs rest.

I’d love to hear how you’re getting on with the Just 3 exercises????!!!!!

Please tell me in the comments! ❤️❤️❤️

If there is a group of muscles you would like an exercise for - tell me! ⭐

Tanja x

09/11/2025

Just 3 for you! ❤️

Enjoy this simple workout to get to started.

✅ 1. Split squats -repeat right & left
✅ 2. Bent over rows
✅ 3. Knee drive kick back - repeat right & left

40secs work with 20 secs rest

How many rounds can you do?! 💪

This Just 3 felt fabulous!

Go and try it! 🥰

07/11/2025

My view from my Strength HIIT class! 💪🙌

Absolutely loved being back following a year out travelling! ❤️

I have missed these classes - and you guys! - and have been reminded just how good they are for us 💥

👉 Did you know we start losing the fast-twitch muscle fibres that power strength and reaction time during perimenopause?

These fibres are key for balance, confidence, and agility - and estrogen plays a big role in keeping them firing.

There is good news! They can be retrained and maintained!

💥 Lift heavier
💥 Move explosively (safe jumps, power walks, hill sprints)
💥 Rest and refuel

This isn’t all about athletic performance (although that is amazing too) - it’s about staying strong, capable, and fearless in the decades ahead 🤗

06/11/2025

A huge thank you to everyone who came along - it was so good to see a room full of strong, capable women showing up for themselves, moving another step towards feeling stronger, and supporting each other.

Every week I’m reminded that midlife strength can be so much fun - but also it builds resilience, confidence, and connection. You’re proving that fitness really can feel empowering again.

If you missed out this time and want to join the class, there’s currently a waiting list so just contact the clinic and we’ll make sure your name’s added.

Let’s keep showing what’s possible 💥

https://www.facebook.com/share/p/1TeZ9XRs3i/?mibextid=wwXIfr

💪 Introducing: Strong Through Menopause 💪

A strength-based exercise class designed specifically for women navigating perimenopause and beyond.

Led by expert physiotherapist Tanja (MSc), with advanced training in hormone-aware exercise, this empowering class blends evidence-based movement with supportive guidance.

Whether you're managing symptoms, rebuilding strength, or simply want to feel more in control of your body — this is your space. 🌿

✨ Tailored strength training
🧠 Hormone-aware programming
💬 Supportive, expert-led environment

📍 Location: Hallamshire Physiotherapy – Advanced Rehab Hub
📌 Address: 863 Ecclesall Road, Sheffield, S11 8TJ

🗓️ Starts: Wednesday 29th October 2025 at 5pm (Weekly)

📧 Booking: email: info@hallamshirephysiotherapy.com

🌐 Visit https://www.hallamshirephysiotherapy.com/strong-through-menopause-evidence-based-exercise-for-womens-health/ to learn more

🚨 ONLY 10 SPACES AVAILABLE – Secure yours today!

04/11/2025

Thank you for my new business cards !

I love them 😍

What a brilliant, professional service you offer! 🙌

I will be hiding a few of these business cards at choice venues in .

Who will be lucky enough to find one?! ✨

The first 5 people to book in for physio, sports massage or a class block will receive 15% discount!

Keep your peepers peeled peeps! 👀 👀 👀

❤️

03/11/2025

It’s back!!!! 💕

If you haven’t booked your spot yet - what are you waiting for! 💪💥

We have 6 x sessions on the run up to Christmas which promise to be jam packed with a wide variety of exercises to make you feel energised, toned, strong and fit!

Each session is different- so there are no boring workouts here!

The time flies!

But the effects of each workout last for hours afterwards - not only building strength but hitting that belly fat where it hurts!

DM to book 📖

See you there! 😜❤️

03/11/2025

✨ When I need a little motivation - I do Just 3 🙌

1. Bulgarian Split Squat
Adapt by not using weights, holding on

2. Press row
Adapt by dropping to your knees for the press

3. Shoulder press

How many rounds can you do?

A brilliant start to the week! 🙌💪🥰

31/10/2025

✨Ever waved and felt your arm keep waving too? 👋😝

You’re not alone!

The triceps are a common “problem area” for midlife women. As hormones shift through perimenopause and menopause, we naturally lose muscle tone and strength, especially in the upper arms.

But here’s what most people don’t realise - compound triceps work does more than tone your arms. 💪

It fires up your posterior chain, which the muscles running down your back, glutes, and hamstrings - helping you build balance and power through your whole body.

Most women tend to be quad-dominant, meaning the front of the thighs does most of the work.

By strengthening your triceps (and the rest of your back line), you help rebalance your body, improve posture, and move with more ease and confidence.

Not forgetting that you will have trained your ninja abilities to push yourself up out of a chair and up off the floor - which are VITAL for independence in older age 💪

So the next time you do triceps dips, push-ups, or extensions, think beyond ‘bingo wings.’

You’re training for strength, stability, and long-term freedom -not just tone.

Tanja x

30/10/2025

💫 Enjoy this simple Just 3 no weights set

It includes some jump training, great for bone density; lower limb, shoulder and core strength 💪

What’s not to love!

I’ve been feeling really off this week - sore throat and cold like many others at the moment - but I have managed this Just 3 this morning and I’m soooo pleased to kind of get back to it!

I miss my exercise when I can’t do it because of the habits I’ve built up… not because I always want to do it! 🤪

BUT when you push yourself to do it, you never ever regret it! 💪🙌💪🙌💪

🫁 1. Squat touch
🔥 2. Curtsy lunge side lift
💥 3. Plank shoulder tap 😜

40 secs work 20 secs rest at your own pace.

Repeat as many rounds as you can.

Enjoy! X

28/10/2025

This is the second part of the longevity debate on my favourite podcast !

Menopause specialist Dr Mary Claire Haver, longevity orthopaedic surgeon Dr Vonda Wright, fertility doctor Dr Natalie Crawford, and female physiology researcher Dr Stacy Sims are fabulous and provide expert information, as well as lots of practical suggestions.

I loved it! Listen to part one too 🙌

What do you think? 🤔😊

Podcast Episode · The Diary Of A CEO with Steven Bartlett · 27/10/2025 · 2h 37m

26/10/2025

I am definitely fitter now than I was in my 20s.

Not because I follow intense exercise programmes but because I just do a bit of ‘something’ consistently.

Building these habits into your life becomes a lifestyle not a chore.

These are the things I do:
💫 walk daily - without fail 10k+ steps (although research shows you don’t have to do 10k-that’s just what I do)
💫 do Just 3 exercises with weights -most days
💫 run 2 x weekly (maybe 3 if I feel like it)
💫 do 1-2 x weekly STRENGTH HIIT class
💫 listen to my body when it needs a rest
💫 try to eat whole foods
💫 take my sleep very seriously!

It doesn’t have to be hard but you do need to be consistant.

Just start doing a bit of ‘something’ ❤️

25/10/2025

Get up and on it! 🙌💪🥰

✔️ 1. Kettlebell swings
✔️ 2. Crab toe touches
✔️ 3. Running woman

40 secs on 20 secs rest

Do as many rounds as you can 💥

If you like the look of these exercises and want to join in a full 30 mins workout write ‘workout’ and I’ll get in touch! 🤗❤️

Enjoy peeps x