FysioPilates by Astrid

BACK FROM HOLIDAY?

DON’T RUSH BACK INTO YOUR OLD ROUTINE 💪

After a few weeks away, it’s tempting to pick up exactly where you left off.

Same weights. Same running distance. Same pace. Same number of workouts.

But while your brain remembers what you were doing before the holiday, your body may need a little time to catch up.

Give yourself 3 weeks to gradually build back up.

🏋️ Strength training: Start with slightly lighter weights and gradually increase the load.

🏃‍♀️ Running: Begin with shorter distances, an easier pace or shorter intervals.

🚴‍♀️ Keep moving: If you’ve been walking or cycling more during your holiday, try to keep some of that movement when you return to work.

Start with 2–3 training sessions a week and build from there.

Doing too much in that first week might feel fine, but by week two, you could feel tired, drained and struggle to maintain your routine.

You don’t need to get back to where you were in one week. Give your body time to build back up.

Want to read my full blog and receive my weekly blogs on exercise, women’s health and physiotherapy?

Comment SMART MOVES 👇 and I’ll also send you my 10 free training tips for women over 40.

Astrid

Are You Ready for Autumn?

Summer has a way of making us feel freer, lighter, and more active. But as routines return, many women over 40 also notice that their bodies don’t respond quite the way they used to.

➡️ Perhaps you feel a little stiffer.
➡️ A little weaker.
➡️ Or you’re wondering where your energy disappeared to.

The good news?

Positive change is always possible.

You don’t need to train for hours or push yourself to exhaustion. You simply need the right guidance, the right exercises, and a plan that works with your body, not against it.

I’ve been working hard to make that even easier.

✨ My Online Studio continues to grow, with new workouts, live online events, educational resources, and programmes designed specifically for women over 40 who want to move better, feel stronger, and enjoy exercise again.

✨ If you’re looking for more personal support, I also offer 1:1 sessions, either online or in person, to help you understand your body, overcome pain or stiffness, and build a plan that’s right for you.

Because my mission is simple:

To help women believe that positive change is possible, so they can rediscover the joy of becoming the very best version of themselves.

If you’re ready to feel stronger, move with more confidence, and enjoy your body again this autumn, I’d love to help.

🍁 Let’s make this the season where you start feeling like yourself again.

💬 Ready to get started?

Comment MOVE SMART below, and I’ll send you my 10 free training tips for women over 40, simple, practical tips you can start using today to move better, feel stronger, and build a healthier body for the years ahead.

Astrid 🥰

Exercise shouldn’t feel like another task on your to-do list.

It should be something you look forward to.

Especially after 40.

So many women think getting fitter means pushing harder, spending more hours in the gym, or feeling exhausted after every workout.

It doesn’t.

Sometimes the biggest changes come from the smallest habits.

Learning how to move a little differently.
Understanding what your body actually needs now.
Adding simple strength, balance and mobility into everyday life.

That’s the difference knowledge makes.

You don’t need to become an expert.
You just need someone to guide you with simple, practical advice that works for the body you have today.

But for me, exercise is about so much more than stronger muscles.

It’s about community.

It’s about walking into a room where people know your name.

Where you can ask questions without feeling judged.

Where we learn together, laugh together, and celebrate every little step forward.

I love it when someone asks a question in class because if one person is wondering, chances are someone else is too.

And yes… we laugh. A lot.

Because movement should make you smile as much as it makes you stronger.

When exercise becomes something you enjoy, not something you have to survive, it stops being a workout.

It becomes part of your life.

And that’s when lasting change happens. ❤️

✨ Move because you love your body, not because you’re trying to punish it.

👇 Want 10 simple tips you can start using today to exercise smarter after 40?

Comment MOVE SMART below, and I’ll send you the link to my free guide. Small changes really can make a big difference.

Summer has a way of reminding us how good our bodies are meant to feel.

You walk more.
You swim.
You play with your children or grandchildren.
You spend more time outdoors.
You move without really thinking about it.

And then August arrives…

The desk.
The meetings.
The long hours sitting.
The feeling that exercise is just another thing on your never-ending to-do list.

Maybe you’ve already caught yourself thinking…

“I really should start exercising again…”

That thought often brings guilt.

But what if the answer isn’t exercising more?

What if it’s understanding what your body actually needs?

After 40, your body changes.

It doesn’t need five one-hour workouts every week.

It needs the right challenge.

Small moments throughout the day where you take your body just outside its comfort zone.

Walk up the stairs a little faster.
Carry something a little heavier.
Stand up more often.
Challenge your muscles for just 20–30 seconds.

These tiny moments add up.

Then combine them with two focused strength sessions each week.

That alone can make a remarkable difference to how you feel.

This is what I want every woman over 40 to understand:

✨ You don’t need to train more.
✨ You need to train smarter.

When you understand your body, you know what deserves your time and what doesn’t.

Knowledge gives you focus.

Focus gives you results.

And those results aren’t just about looking different.

They’re about feeling stronger, moving with confidence, having more energy and loving the way your body feels again.

That is exactly why I do what I do.

I help women over 40 understand their changing bodies so they can train smarter, move better and stay strong for life.

👇 If you’re ready to stop guessing and start training with purpose…

Comment MOVE SMART below, send me a DM with the words MOVE SMART, or follow the link in my bio to my free guide and discover how just a few smart changes can completely change how your body feels.

❤️ You don’t need more hours.
You need a smarter plan.

Astrid

What if August wasn’t about getting back in shape, but getting back to feeling good in your body?

Summer holidays are wonderful. But maybe you’re already thinking about getting back to work.

Back to the desk.
Back to sitting more.
Back to the stiff neck, aching shoulders or back that never seems quite as happy when everyday routines return.

After 40, your body changes, and what worked before may not give you the same results anymore.

But the answer isn’t necessarily more exercise.

It’s understanding what your body needs.

Two focused 30-minute sessions a week can make a real difference when you know what to train, how much to challenge yourself and why you’re doing it.

And it doesn’t stop when the workout ends.

How you sit, walk, move, lift and use your body throughout the day all matter.

This is what I want more women over 40 to understand:

Knowledge gives you focus.
Focus gives you results.

I want you to understand why you train, not simply follow another collection of exercises.

Because when you understand your changing body, you can make better choices, train with purpose and spend less time doing things that aren’t giving you the results you want.

And hopefully feel less stiff, more capable and more confident in your body again.

Want to understand your body better before August?

Get my free 10 Training Tips for Women Over 40 and start learning what your body needs now.

Comment SMARTMOVES below

or check out the link in the bio. 🥰

Love the way your body feels again.

Astrid