Judit Nemes Personal Training - ROOM for Balance, Nærum (2026)

18/09/2026

𝐈𝐬 𝐲𝐨𝐮𝐫 𝐞𝐯𝐞𝐧𝐢𝐧𝐠 𝐬𝐧𝐚𝐜𝐤𝐢𝐧𝐠 𝐡𝐚𝐛𝐢𝐭 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐝𝐞𝐜𝐢𝐝𝐞𝐝 𝐚𝐭 𝐛𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭?

I see this pattern time and time again with clients.
Someone tells me they struggle with evening cravings. Every night seems to become a battle against biscuits, chocolate, crisps, or whatever happens to be in the cupboard. If I am being honest, I've been there too - and still, if I am not conscious with my first meal of the day.

The first thing many people blame is their willpower. The last thing they look at is their breakfast.

What if the problem isn't that you lack discipline? What if you simply set yourself up for a much harder day before 9 a.m.?

Many nutrition discussions focus on whether porridge is better than toast, or whether we should eat carbs in the morning at all. While those questions have their place, I think a more important one often gets overlooked:

𝐇𝐨𝐰 𝐦𝐮𝐜𝐡 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐢𝐬 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐨𝐧 𝐲𝐨𝐮𝐫 𝐩𝐥𝐚𝐭𝐞?

Researchers have looked at how different breakfasts influence hunger, cravings, and even the brain's response to food later in the day.

In one study, participants either skipped breakfast, ate a typical lower-protein breakfast, or ate a breakfast containing around 35 grams of protein. Interestingly, the meals provided a similar amount of energy, so this wasn't simply a case of eating more calories.

By the evening, the differences were noticeable.

Those who started their day with the higher-protein breakfast reported greater fullness, fewer cravings for sweet and high-fat foods, and showed more favourable appetite regulation throughout the day. Their brains also appeared less responsive to food-related reward signals.

This is one reason why I often encourage clients, especially those over 40, to take breakfast seriously.

As we age, maintaining muscle becomes more important, and protein plays a crucial role not only in supporting muscle health but also in helping us feel satisfied between meals.

A breakfast built around 30-35 grams of quality protein is not a miracle solution, but it can make the rest of the day feel surprisingly different.

Instead of constantly thinking about food, searching for snacks, or negotiating with yourself in the evening, you may find that your appetite feels calmer and easier to manage.

This could be something as simple as:
- Eggs with smoked salmon
- Greek yoghurt or skyr with additional protein sources
- Leftover chicken from the previous night's dinner
- Cottage cheese with fruit
- A combination of foods that helps you reach a meaningful protein target

Of course, total daily protein intake still matters most. But if you're trying to improve satiety, support muscle mass, and reduce evening cravings, the amount of protein in each meal deserves attention too.

Sometimes the solution isn't hidden in a complicated diet.

Sometimes it's hidden in a breakfast that actually keeps you full.

What does your breakfast typically look like, and do you think it contains 30-35 grams of protein?

*𝑠𝑜𝑢𝑟𝑐𝑒: ℎ𝑡𝑡𝑝𝑠://𝑝𝑢𝑏𝑚𝑒𝑑.𝑛𝑐𝑏𝑖.𝑛𝑙𝑚.𝑛𝑖ℎ.𝑔𝑜𝑣/23446906/

17/09/2026

𝐖𝐡𝐚𝐭 𝐢𝐟 𝐭𝐡𝐞 𝐦𝐨𝐬𝐭 𝐩𝐨𝐰𝐞𝐫𝐟𝐮𝐥 "𝐦𝐞𝐝𝐢𝐜𝐢𝐧𝐞" 𝐟𝐨𝐫 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐚𝐠𝐞𝐢𝐧𝐠 𝐢𝐬𝐧'𝐭 𝐚 𝐦𝐞𝐝𝐢𝐜𝐢𝐧𝐞 𝐚𝐭 𝐚𝐥𝐥?

One thing that often surprises me when working with older adults is how many people still think that strength training is something reserved for athletes, younger people, or gym enthusiasts. Yet when we look at what helps us stay independent, mobile, and healthy as we age, muscle mass and muscle strength deserve to be near the top of the list.

Modern healthcare does many wonderful things. We have medications, surgical procedures, rehabilitation programmes, and increasingly sophisticated treatments for a wide range of conditions. However, one of the most powerful factors influencing health and quality of life often receives far less attention than it deserves: maintaining a healthy amount of muscle.

Muscle is far more than something that helps us look toned. It is one of the body's most important metabolic organs. It helps regulate blood sugar, supports insulin sensitivity, contributes to bone health, improves balance, assists with recovery from illness, and ultimately helps us remain capable of performing everyday tasks. The ability to carry shopping, climb stairs, rise from a chair, catch yourself if you trip, or play with grandchildren depends far more on muscle strength than many people realise.

As we get older, maintaining muscle becomes increasingly important because we naturally lose some muscle mass and strength with age. The good news is that this process can be slowed dramatically, and in many cases reversed, through appropriate resistance training and adequate nutrition.

This is where I often encounter another challenge: fear of heavier weights.

I completely understand it. If you have sore knees, a sensitive back, previous injuries, or simply haven't lifted weights before, the idea of increasing resistance can feel intimidating. Many people find a weight they are comfortable with and continue using the same one year after year.

There is absolutely nothing wrong with staying active. Any movement is better than no movement.

However, it is worth asking whether your muscles are still being challenged enough to adapt.

If a weight feels exactly the same today as it did five years ago, your body may no longer have a strong reason to become stronger. The muscles have already learned that task.

What many people don't realise is that strength training does not become dangerous simply because the weight becomes heavier. What matters is that the load is appropriate for the individual, the exercises are well chosen, and the technique is sound. Progressing gradually under good supervision is very different from recklessly throwing around heavy weights.

In fact, many older adults are surprised by how much stronger they can become once they start training properly. They discover that their knees feel more supported, that everyday tasks become easier, and that they move with greater confidence. 𝐎𝐟𝐭𝐞𝐧, 𝐭𝐡𝐞 𝐟𝐞𝐚𝐫 𝐨𝐟 𝐛𝐞𝐜𝐨𝐦𝐢𝐧𝐠 𝐢𝐧𝐣𝐮𝐫𝐞𝐝 𝐢𝐬 𝐫𝐞𝐩𝐥𝐚𝐜𝐞𝐝 𝐛𝐲 𝐭𝐡𝐞 𝐫𝐞𝐚𝐥𝐢𝐬𝐚𝐭𝐢𝐨𝐧 𝐭𝐡𝐚𝐭 𝐛𝐞𝐜𝐨𝐦𝐢𝐧𝐠 𝐬𝐭𝐫𝐨𝐧𝐠𝐞𝐫 𝐢𝐬 𝐨𝐧𝐞 𝐨𝐟 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭 𝐰𝐚𝐲𝐬 𝐭𝐨 𝐫𝐞𝐝𝐮𝐜𝐞 𝐭𝐡𝐞 𝐫𝐢𝐬𝐤 𝐨𝐟 𝐢𝐧𝐣𝐮𝐫𝐲 𝐢𝐧 𝐝𝐚𝐢𝐥𝐲 𝐥𝐢𝐟𝐞.

This is one reason I believe working with a knowledgeable coach or personal trainer can be so valuable. Not because everyone needs one forever, but because a good trainer can help you understand your own capabilities, learn proper technique, and gradually explore where your true limits are. Most people discover they are capable of far more than they initially believed.

The goal is not to become a powerlifter or a bodybuilder.

The goal is to maintain the strength required to enjoy life.

To walk confidently.

To travel.

To garden.

To get up from the floor.

To carry your own shopping.

To remain independent for as long as possible.

We already know a great deal about what supports healthy ageing. We know that adequate protein matters. We know that strength training matters. We know that maintaining muscle mass has profound effects on health and function.

The first step is simply recognising that strength is not a luxury in later life. It is one of the most valuable investments you can make in your future self.

Have you ever surprised yourself by lifting more than you thought you could? I'd love to hear about it. :)

16/09/2026

𝐒𝐭𝐢𝐥𝐥 𝐩𝐫𝐨𝐭𝐞𝐢𝐧... 𝐀𝐫𝐞 𝐲𝐨𝐮 𝐞𝐚𝐭𝐢𝐧𝐠 𝐩𝐫𝐨𝐭𝐞𝐢𝐧... 𝐨𝐫 𝐣𝐮𝐬𝐭 𝐧𝐢𝐛𝐛𝐥𝐢𝐧𝐠 𝐚𝐭 𝐢𝐭?

This is one of the most common nutrition mistakes I see:
- breakfast might include a spoonful of skyr
- a mid-morning snack is a handful of almonds
- lunch is a salad with a few bites of chicken
- dinner is some fish and vegetables.

At the end of the day, it feels like you've been "eating healthy" and including protein at every meal.
But here's the question:

Are you actually eating enough protein at a time to give your muscles the signal they need?

After the age of 40, and especially during and after menopause, muscle tissue becomes less responsive to protein. This process, known as anabolic resistance, affects both women and men as they age.

When we're younger, a relatively small amount of protein can effectively stimulate muscle protein synthesis. As we get older, the muscles become a little harder of hearing. The signal needs to be stronger.

This means that constantly "grazing" on small amounts of protein throughout the day may not provide the stimulus your muscles need to maintain or build lean tissue.

Think meals, not nibbles.

Instead of sprinkling tiny amounts of protein across the day, aim for 3-4 meals containing around 30-35 grams of high-quality protein each.

That could look like:

🥚 3-4 eggs plus smoked salmon

🍗 A generous serving of chicken breast

🐟 A palm-sized portion of fish

🥩 Lean meat

🧀 Protein-rich dairy products

The goal is not only to hit your total daily protein target, although that remains the most important factor.

The goal is also to reach a meaningful protein dose at each meal so you repeatedly trigger muscle protein synthesis throughout the day.

Combined with strength training and adequate recovery, this gives your body a much stronger reason to maintain or build muscle.

Because muscle doesn't just make us look toned.

It supports metabolic health, blood sugar regulation, strength, independence, and healthy ageing.

💬 Do you usually get a proper serving of protein at your main meals, or do you find yourself "protein snacking" throughout the day?

15/09/2026

Micro-stress

When we talk about stress, most people imagine the big moments — deadlines, conflicts, heavy decisions. But the truth is that most of the load we carry comes from micro‑stress. Tiny things that stack up quietly during the day.

Driving is a perfect example. You’re focused on the road, maybe a bit tense about traffic, maybe thinking about the next client, the next class, the next errand. None of it feels dramatic, but your nervous system still registers every small demand. And it’s not just driving — answering messages while you’re already tired, rushing between tasks, remembering appointments, even mild background noise. All these little sparks add up and keep the body in a low‑level “on” mode.

The good news is that micro‑stress responds really well to micro‑recovery. You don’t need a long meditation or a full break. Even 2-3 minutes of controlled breathing can reset your system. My favourite is 4/6 breathing: inhale gently for 4 seconds, exhale for 6. The longer exhale signals safety to the body and lowers tension almost immediately. Box breathing works too if you prefer structure.

Small stress, small reset. It’s simple, and it works — especially on days when the schedule is full and life is moving fast.

14/09/2026

𝐏𝐫𝐨𝐭𝐞𝐢𝐧 - 𝐚𝐠𝐚𝐢𝐧...

I run into this issue with almost every client.

When I ask about their eating habits, and specifically about their protein intake, the answers often reveal a rather sad reality.

Most people simply don't eat enough protein.

And almost without fail, when I start talking about increasing protein intake, the first question is:

"Should I buy a protein powder?"

While protein supplements can certainly be convenient, they should be exactly that: a supplement. Real food should be our first choice whenever possible.

What concerns me even more is that many women enter menopause without realising that maintaining muscle becomes increasingly important at this stage of life.

Many notice that their body composition changes despite eating and exercising much the same way as before. They may not necessarily see a dramatic drop in the number on the scale, but they often describe feeling "softer", less toned, and less strong.

One important reason is something called anabolic resistance.

As we get older, our muscles become less responsive to the signals that tell them to maintain or build muscle tissue. The same amount of protein that worked well in our thirties may not stimulate muscle protein synthesis as effectively in our fifties and sixties.

The decline in oestrogen during menopause appears to contribute to this process, alongside changes in insulin sensitivity, recovery, sleep quality, and physical activity levels.

This matters because muscle is not just about appearance.
Muscle is one of the most important metabolic organs in the body. It helps regulate blood sugar, supports mobility and independence, improves insulin sensitivity, and plays a major role in maintaining metabolic health as we age.

The good news is that anabolic resistance is not a life sentence, it simply means that we need to provide a stronger signal.

For many women, this includes prioritising strength training and ensuring adequate protein intake. Research suggests that postmenopausal women often benefit from consuming around 1.2-1.6 g of protein per kilogram of body weight per day to support muscle maintenance.

And before reaching for the supplements, start with the basics:

🥚 Eggs

🐟 Fish

🍗 Poultry

🥩 Lean meat

🧀 Dairy products

🫘 Beans and legumes

🥛 High-protein dairy options such as Greek yoghurt, skyr, or cottage cheese

Menopause is not only a hormonal transition - it is also a metabolic transition.

One of the most important investments you can make for the decades ahead is protecting your muscle mass.

And sometimes that journey starts with something as simple as putting a little more protein on your plate.

💬 What's your go-to protein source at breakfast, lunch, or dinner?

13/09/2026

𝐈 𝐤𝐢𝐜𝐤𝐞𝐝 𝐭𝐡𝐞 𝐛𝐞𝐝𝐟𝐫𝐚𝐦𝐞 - 𝐀 𝐥𝐢𝐭𝐭𝐥𝐞 𝐚𝐜𝐜𝐢𝐝𝐞𝐧𝐭, 𝐚𝐧𝐝 𝐚 𝐫𝐞𝐦𝐢𝐧𝐝𝐞𝐫 𝐚𝐛𝐨𝐮𝐭 𝐜𝐨𝐦𝐩𝐞𝐧𝐬𝐚𝐭𝐢𝐨𝐧

A few days ago, I kicked the bed frame — unfortunately with my right foot — and my 3rd and 4th toes took most of the impact. They became quite swollen and very painful, and even though it was a relatively small accident, it has already made me think about something I talk about a lot when it comes to movement: compensation.

When something hurts, our body naturally tries to protect that area. We don't have to consciously decide to change the way we move; our nervous system simply starts finding another way to perform the movement while avoiding, or reducing, the painful load.

I'm noticing this already when I walk. Because putting pressure through the injured toes and pushing off normally is uncomfortable, I am naturally changing the way my foot contacts the floor and how I move through the different phases of my step.
I've also started noticing a muscle on the outside of my lower leg, just above the ankle, working in a way I don't normally feel. I suspect it may be one of the fibularis (peroneal) muscles, which help with eversion and ankle stability. It's a good reminder that when we change the way we load one part of the foot, other muscles can suddenly have to do their job differently.

The interesting thing is that the original problem is in the toes, but the effects of changing my walking pattern don't necessarily stay there.

The 3rd and 4th toes are part of the forefoot and contribute to the way we load and push off from the ground when we walk. If I avoid loading them properly, I may change the movement of my foot and ankle, which can then alter how the muscles around the lower leg work. From there, changes can potentially continue further up the kinetic chain, influencing the way the knee, hip and pelvis move.

This doesn't mean that every small injury will automatically cause another injury. Compensation is actually a very useful and important ability of the body — it allows us to keep moving and protect something that is painful while it heals.

The problem can arise when the altered movement pattern continues for a longer period of time, especially if we don't realise that we are doing it. A muscle may suddenly be working much harder than usual, a joint may be loaded differently, or we may start favouring one side without even noticing.

And this is why I think body awareness is so important.

When you have pain somewhere, don't only pay attention to the painful area. Also notice what has changed in the way you move because of that pain. Are you limping? Are you avoiding putting weight on one side? Are you changing the way your foot lands? Are you suddenly feeling tension or fatigue somewhere else?

Your body is constantly adapting to what is happening, and sometimes those adaptations are so subtle that we don't notice them until another area starts complaining.

So, this little accident has been a good reminder for me that even something as simple as kicking a bed frame can change the way we move. And because movement is connected throughout the body, it's worth becoming curious about those changes rather than simply ignoring them.

The simple takeaway: when something hurts, ask yourself not only "Where does it hurt?" but also "How has this pain changed the way I move?"

That little bit of awareness can be surprisingly valuable.

12/09/2026

𝐘𝐨𝐮𝐫 𝐛𝐫𝐞𝐚𝐭𝐡𝐢𝐧𝐠 𝐜𝐨𝐧𝐭𝐫𝐢𝐛𝐮𝐭𝐢𝐧𝐠 𝐭𝐨 𝐲𝐨𝐮𝐫 𝐬𝐭𝐫𝐞𝐬𝐬?

When people experience persistent anxiety, inner tension, poor concentration, or that familiar feeling of "brain fog", the advice they often hear is:
"𝑌𝑜𝑢 𝑛𝑒𝑒𝑑 𝑡𝑜 𝑟𝑒𝑙𝑎𝑥. 𝑌𝑜𝑢'𝑟𝑒 𝑠𝑡𝑟𝑒𝑠𝑠𝑖𝑛𝑔 𝑡𝑜𝑜 𝑚𝑢𝑐ℎ."

Psychology understandably looks at thoughts, emotions, and behavioural patterns. But another piece of the puzzle may be hiding in a place most of us rarely think about:

Our breathing.

What if some of the tension you experience is influenced not only by what's happening in your mind, but also by how you're exchanging oxygen and carbon dioxide with every breath?

𝐓𝐡𝐞 𝐂𝐚𝐫𝐛𝐨𝐧 𝐃𝐢𝐨𝐱𝐢𝐝𝐞 𝐩𝐚𝐫𝐚𝐝𝐨𝐱
Most people think of carbon dioxide (CO₂) as a waste gas that should be expelled as quickly as possible.
In reality, carbon dioxide plays an essential role in oxygen delivery.

According to a physiological principle known as the Bohr Effect, oxygen carried by haemoglobin is released more efficiently to tissues when appropriate levels of carbon dioxide are present. In other words, having enough CO₂ helps oxygen leave the bloodstream and reach the cells that need it.

When we chronically overbreathe, whether because of stress, habit, mouth breathing, or breathing faster than necessary, we can lower carbon dioxide levels more than the body would like.

This may lead to several effects:
• Reduced efficiency of oxygen delivery to tissues
• Increased sensitivity of the nervous system to stress signals
• A greater tendency towards a "fight or flight" response

In simple terms, the way we breathe can influence how calm, focused, and resilient we feel.

𝐀 𝐒𝐢𝐦𝐩𝐥𝐞 𝐬𝐞𝐥𝐟-𝐭𝐞𝐬𝐭: 𝐓𝐡𝐞 𝐁𝐮𝐭𝐞𝐲𝐤𝐨 𝐂𝐨𝐧𝐭𝐫𝐨𝐥 𝐏𝐚𝐮𝐬𝐞 (𝐂𝐏) 𝐓𝐞𝐬𝐭

The Control Pause (CP) is one of the most widely used assessments in the Buteyko Method. It is also closely related to what many people know as the BOLT Score (Body Oxygen Level Test), a simple measure designed to estimate breathing efficiency and carbon dioxide tolerance.

Try this:
- Sit comfortably with good posture.
- Take a quiet, gentle breath in through your nose.
- Exhale naturally through your nose.
- At the end of the exhale, pinch your nose and start a timer.
- Stop the timer at the first clear urge to breathe. This might be a small diaphragm movement, a swallowing reflex, or the first noticeable feeling of discomfort.

𝐈𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭: 𝐓𝐡𝐢𝐬 𝐢𝐬 𝐧𝐨𝐭 𝐚 𝐛𝐫𝐞𝐚𝐭𝐡-𝐡𝐨𝐥𝐝𝐢𝐧𝐠 𝐜𝐨𝐦𝐩𝐞𝐭𝐢𝐭𝐢𝐨𝐧!

When you release your nose, your breathing should return immediately to its normal calm rhythm. If you have to gasp for air, you held your breath for too long.

How to interpret the result?
The following ranges are commonly used within Buteyko breathing practice. They should be viewed as guidelines rather than strict medical cut-offs.

- Less than 20 seconds:
Your breathing may be relatively sensitive to carbon dioxide, which is often associated with habitual overbreathing and higher nervous system arousal.

20-40 seconds:
Common in the general population. Breathing is generally functional, but stress may still trigger overbreathing patterns.

More than 40 seconds:
Typically considered a sign of good carbon dioxide tolerance and efficient breathing patterns.

The Control Pause is not a medical diagnostic test, but it can provide useful insight into your breathing habits and carbon dioxide tolerance.

The good news, that CO₂ tolerance can be trained. Just as we can strengthen muscles, we can also improve breathing efficiency.

Here are three simple approaches:

1. Practise nasal breathing 24/7

Whenever possible, breathe through your nose during daily activities.
The nose warms, humidifies, and filters the air, while also helping regulate breathing volume.

2. Use Box Breathing during stress
When you feel overwhelmed, try this pattern for 3-5 minutes:

• Inhale through the nose for 4 seconds
• Hold for 4 seconds
• Exhale through the nose for 4 seconds
• Hold for 4 seconds

Many people find this rhythm helpful for calming the nervous system and improving focus.

3. Gentle Breath-Hold walking
A common Buteyko exercise involves combining walking with brief breath holds.
After a normal exhale through the nose, hold your breath and walk until you feel the first moderate urge to breathe. Then return to calm nasal breathing for 30-60 seconds before repeating.

The goal is never discomfort or struggle. The goal is to gradually improve your comfort with rising carbon dioxide levels while maintaining relaxed breathing.

Final thought:
We often think stress is something that happens only in the mind. Yet the body and the brain are constantly communicating.

If you feel like you're always "on", constantly wired, or struggling with focus despite doing all the right things, it may be worth paying attention to something as fundamental as your breathing.

Sometimes the first step towards a calmer nervous system isn't to breathe more.
It may be to breathe a little less, a little slower, and a little more efficiently.

If you try the Control Pause test, let me know your score. I would be curious to hear whether it matched how calm, focused, and resilient you generally feel from day to day.

*𝑠𝑜𝑢𝑟𝑐𝑒:
ℎ𝑡𝑡𝑝𝑠://𝑤𝑤𝑤.𝑡ℎ𝑒𝑏𝑢𝑡𝑒𝑦𝑘𝑜𝑚𝑒𝑡ℎ𝑜𝑑.𝑐𝑜𝑚/𝑏𝑢𝑡𝑒𝑦𝑘𝑜-𝑏𝑟𝑒𝑎𝑡ℎ𝑖𝑛𝑔/𝑡ℎ𝑒-𝑐𝑜𝑛𝑡𝑟𝑜𝑙-𝑝𝑎𝑢𝑠𝑒-𝑎-𝑐𝑜𝑚𝑝𝑙𝑒𝑡𝑒-𝑔𝑢𝑖𝑑𝑒

11/09/2026

Wardrobe update: 90% gym clothes, 10% ‘real life’. Members keep asking how many outfits I have. Let’s just say… enough to keep the reels going.

11/09/2026

𝐀 𝐭𝐞𝐬𝐭 𝐚𝐧𝐝 𝐚𝐧 𝐮𝐧𝐞𝐱𝐩𝐞𝐜𝐭𝐞𝐝 𝐛𝐨𝐧𝐮𝐬: 𝐡𝐞𝐚𝐥𝐭𝐡𝐢𝐞𝐫 𝐬𝐡𝐨𝐮𝐥𝐝𝐞𝐫𝐬

The hang test isn't just a fitness test. Hanging can also be a valuable exercise in its own right.

When we spend much of our day sitting, driving, working at a computer, or simply keeping our arms below shoulder height, the structures around the shoulder can become stiff and lose some of their natural mobility. A gentle hanging position places the shoulder in an overhead position, allows the shoulder joint to decompress, and challenges the muscles that stabilise the shoulder blade. Over time, this may help improve shoulder mobility, grip strength, and overhead comfort.

Orthopaedic surgeon Dr. John M. Kirsch became well known for advocating hanging as part of a shoulder rehabilitation approach. In his book 𝑆ℎ𝑜𝑢𝑙𝑑𝑒𝑟 𝑃𝑎𝑖𝑛? 𝑇ℎ𝑒 𝑆𝑜𝑙𝑢𝑡𝑖𝑜𝑛 & 𝑃𝑟𝑒𝑣𝑒𝑛𝑡𝑖𝑜𝑛, he describes using progressive hanging exercises with patients experiencing shoulder pain and shoulder impingement symptoms.
It's important to note that while many people report positive results, Dr. Kirsch's specific protocol has not been broadly validated through large peer-reviewed clinical studies.

𝐂𝐚𝐧 𝐲𝐨𝐮 𝐩𝐚𝐬𝐬 𝐭𝐡𝐞 𝐇𝐚𝐧𝐠 𝐓𝐞𝐬𝐭?

One of the simplest ways to assess upper body strength and grip strength is the Hang Test.

The classic version is straightforward:

✅ Grab a pull-up bar
✅ Lift your feet off the floor
✅ Hold on for as long as possible

It sounds simple, but for many adults, hanging from a bar is surprisingly challenging. Grip strength and the ability to support your own body weight are strongly linked to overall physical function and healthy ageing.

But what if you can't do the standard version?
That's completely okay. A fitness test should give you information, not make you feel discouraged.

𝐎𝐩𝐭𝐢𝐨𝐧 𝟏: 𝐀𝐬𝐬𝐢𝐬𝐭𝐞𝐝 𝐇𝐚𝐧𝐠
If supporting your full body weight is too difficult, place your feet on a box, step, or chair underneath you. Use your legs as much as needed and gradually reduce the support over time.

𝐎𝐩𝐭𝐢𝐨𝐧 𝟐: 𝐋𝐞𝐚𝐧-𝐀𝐰𝐚𝐲 𝐇𝐨𝐥𝐝
If lifting your arms fully overhead is uncomfortable or not currently possible, use a sturdy rail or handrail at a comfortable height.

Hold the rail with both hands, step your feet forward, and lean your body away while maintaining a strong grip. The more you lean, the more body weight your arms need to support.
This variation allows you to safely challenge grip strength and upper body endurance without needing to reach overhead.

Why this matters:
The goal isn't to compare yourself with others, but to find your starting point.

Whether you can hang for 60 seconds, 6 seconds, or you're using one of the modified versions, you're collecting valuable information about your current strength and creating a baseline for progress.

Strength is not all-or-nothing - every version counts.

Have you ever tried a hang test? Let me know which version you used and how long you managed to hold.

10/09/2026

𝐓𝐡𝐞 𝐒𝐭𝐞𝐩‑𝐔𝐩 𝐓𝐞𝐬𝐭 — 𝐀 𝐜𝐥𝐞𝐚𝐫 𝐰𝐢𝐧𝐝𝐨𝐰 𝐢𝐧𝐭𝐨 𝐫𝐞𝐚𝐥‑𝐰𝐨𝐫𝐥𝐝 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡

As we continue this series, I want to introduce a test that I use constantly — with my PT clients, and also in my group classes. The Step‑Up Test is simple, but it reveals an extraordinary amount about how your lower body works. It doesn’t just show quad and hamstring strength; it highlights glute activation, knee stability, hip control, ankle mobility, and overall movement efficiency.

This is why I love it so much: one movement tells you more than ten isolated exercises ever could.

And just like the other tests in this series, this is not about judging anyone or pointing out weaknesses. I know these tests can feel uncomfortable, because they show exactly where improvement would require effort — and effort is not always easy to start. But these tests are simply tools for understanding where you are right now, and what direction you may want to work toward, if you choose to.

Why the Step‑Up Test matters?
The ability to step up onto a platform with control and stability is one of the clearest indicators of functional lower‑body strength. It shows how well your muscles and joints cooperate under load, and how efficiently your body manages everyday movement.

The Step‑Up Test reflects:
- Quad strength — essential for climbing, rising, and stabilising
- Hamstring support — controlling descent and knee alignment
- Glute power — the main driver of hip extension and upward force
- Hip stability — preventing collapse or rotation
- Knee tracking — staying aligned under pressure
- Ankle mobility and strength — maintaining balance and smooth movement
- Core control — keeping the torso steady

It is one of the most complete lower‑body assessments you can do without equipment.

How it translates to everyday life:
- climbing stairs
- stepping onto curbs (and at home, if you need to get something from a higher shelf)
- getting up from the floor
- hiking or walking uphill
- carrying groceries up steps
- rising from low chairs
- stabilising yourself when you lose balance

When your step‑up strength is solid, everyday life feels lighter and safer.
When it’s weak, even simple tasks become tiring or unstable.

This is why the Step‑Up Test is such a powerful marker of independence and long‑term mobility.

How to perform the Step‑Up Test:
- Choose a stable step or box around 30–40 cm high (adjust height to your ability).
- Stand tall, place one foot fully on the step.
- Drive through the heel and stand up onto the step without using momentum.
- Lower yourself back down with control.
- Repeat 10 times per leg, keeping your hips level and your knee aligned.
- Compare sides — most people have a stronger and weaker leg.

How to interpret it:
- 10 controlled reps per leg: excellent functional strength and stability
- 10 reps but knee collapses inward: glute weakness or hip instability
- Struggle to rise without momentum: quad or glute strength gaps
- Difficulty lowering with control: hamstring or ankle stability limitations
- Significant difference between sides: asymmetry worth addressing

This is not a pass/fail test. It is simply information — a snapshot of how your lower body manages real‑world movement.

𝐇𝐨𝐰 𝐭𝐨 𝐩𝐫𝐚𝐜𝐭𝐢𝐜𝐞 𝐚𝐧𝐝 𝐢𝐦𝐩𝐫𝐨𝐯𝐞 𝐢𝐭:
The Step‑Up Test improves beautifully with consistent, thoughtful practice.
- Step‑ups with slow, controlled tempo
- Lateral step‑ups for hip stability
- Single‑leg Romanian deadlifts for balance and hamstring strength
- Glute bridges or hip thrusts for power
- Ankle mobility drills for smoother movement
- Core stability work to keep the torso steady

Even a few minutes a week can make a meaningful difference — and the improvements translate directly into everyday confidence.

Judit Nemes Personal Training - ROOM for Balance

18/09/2026

17/09/2026

16/09/2026

15/09/2026

14/09/2026

13/09/2026

12/09/2026

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11/09/2026

10/09/2026

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