InnerStrength Fitness

🎯 Strength training works best when it’s specific 🎯

If you're serious about improving your performance in exercise, you need to understand and apply this principle.

Your body adapts to exactly what you ask of it, and not what made you sweat the most

That’s why random workouts, endless variety or avoiding certain movements often leads to frustration instead of progress.

When your training matches your goal, the movements, the load, the positions, results follow 💪

Not because it’s harder, but because it’s intentional.

Train the thing you want to get better at.
Repeat it 🔁 Progress it 📈 Recover from it 😴

Save this if you want training that actually works ✨

✨ How To Look After Your Pelvic Floor Before, During & After Pregnancy✨

Your pelvic floor is the unsung hero of your core - supporting your bladder, bowel and uterus, helping you stay continent, stable and strong. But pregnancy and birth can place huge demands on it, so looking after this group of muscles at every stage really matters. 💪

Use this guide to help you support your pelvic floor.

You can think of it as the foundation of your core - it connects with your breathing, posture and everyday movement.

During pregnancy, the pelvic floor naturally softens and stretches to support your growing baby and prepare for birth. Afterwards, it needs time and gentle retraining to regain coordination and strength.

When it’s not working optimally, you might notice symptoms like:
- Leaking when you cough, sneeze, jump, or run.
- A feeling of heaviness or dragging “down there”.
- Difficulty controlling wind or bowel movements.
- Pain during s*x.
- Core weakness or lower back discomfort.

The good news? These are common, but not normal, and with the right guidance, most women can restore function and strength.

Stay strong out there ladies!! 💪

💤 Rest & Recovery 💪

It's a common misconception that you get fitter or stronger during your workouts. Instead, you improve when your body adapts to the stress you’ve placed on it, and that only happens during recovery. 📈

Without proper recovery, you increase your risk of:

- Overtraining
- Elevated cortisol levels
- Sleep disruption
- Reduced strength gains
- Increased injury risk
- Hormonal imbalances

Here’s what optimal recovery involves and why it matters:

🛌 Sleep (7–9 hours)
Deep sleep is when your body produces growth hormone, which helps repair muscle tissue and support immune function. It's also critical for neurological recovery and memory consolidation, important for coordination and learning new movements.

📆 Rest Days
Taking at least 1–2 full rest days per week allows time for muscle protein synthesis, glycogen replenishment and nervous system reset. Without this, performance eventually declines and injury risk climbs.

🧘 Stress Management
Chronic psychological stress raises cortisol, which can blunt recovery, reduce muscle-building potential and disrupt sleep. Techniques like mindful practice during breath work and nature walks can support recovery.

🚶‍♀️ Mobility
Stretching increases blood flow to sore muscles, helps with lymphatic drainage, and can reduce DOMS (delayed onset muscle soreness).

💡 Listen to Your Body
Fatigue, poor sleep, low motivation, mood changes and decreased strength are all signs your body might need more recovery.

💧 Hydration
Even mild dehydration can impair performance and recovery. Fluids help regulate blood volume, joint lubrication, and nutrient transport - all key in recovery.

🍳 Nourishment
Recovery is nutrient-dependent. Your body needs adequate calories and sufficient protein to repair and grow muscle. Carbs help replenish muscle glycogen stores, especially important if you train multiple times per week.

🔁 Recovery isn’t “time off” - it’s part of your plan.

Train hard. Rest smart.

💥 Diastasis Recti 💥
What It Is & What You Can Do

Diastasis Recti is a natural and very common part of pregnancy - your abdominal muscles shift to make space for your growing baby. 🙌

But after birth, some women are left with a gap down the midline that feels like weakness, coning or even back pain. Sound familiar?

Here’s the good news 👇

🧠 You don’t need a “flat tummy” to have a functional core, strength is more important!

🧘‍♀️ Breath and posture play a huge role in recovery.

💪 Crunches and sit-ups aren’t “bad” forever - but the timing and technique matter.

⏳ You can still heal YEARS after having a baby. It’s never too late to start.

🚫 It's not just about "closing the gap" — it's about restoring tension and control across the whole core system (deep abs, diaphragm, pelvic floor).

If you're feeling unsure about your core, or just want to feel strong and supported again - I’ve got you, just ask! 💬

Are you eating enough fibre?

💚 Fibre is your gut’s best friend – but most of us aren’t getting enough! It helps with digestion, keeps you full, stabilises blood sugar and even supports heart health. Experts say to aim for 30 grams per day!

🍽 Use this cheat sheet to help you eat more fibre rich foods!

What is Fibre?
🥦 Fibre = Plant-based carbs your body can’t digest!
🔹 Supports digestion
🔹 Keeps you full
🔹 Regulates blood sugar

There are two main types:
1️⃣ Soluble Fibre – Dissolves in water, forming a gel-like substance that helps lower cholesterol and stabilise blood sugar.
📍 Found in: Oats, beans, lentils, apples, chia seeds

2️⃣ Insoluble Fibre – Adds bulk to stool, keeping digestion smooth and preventing constipation.
📍 Found in: Whole grains, nuts, seeds, vegetables, bran

Benefits of Fibre
🦠 Gut Health – Feeds good bacteria
💪 Keeps You Full – Reduces cravings
❤️ Heart Health – Lowers cholesterol
⚡ Energy Levels – Steady blood sugar

How Much Do You Need?
🌟 Women: 25g/day
🌟 Men: 30g/day
(UK average = 18g 👀)

Quick Tips to Add More Fibre!
🚀 Start your day with beans
🥗 Fill half your plate with veggies
🍞 Swap white bread for whole grain
💧 Drink plenty of water
🥤Add chai seeds to smoothies

💡 The "Use It or Lose It" Principle 💡

Your body is a dynamic system that constantly adapts to the demands you place on it—a process called adaptive remodelling. When you challenge your muscles, bones, heart and lungs through exercise, your body responds by building strength, improving endurance, and maintaining function. But when you stop, the reverse happens - a phenomenon known as detraining.

Here’s what happens:
🦵 Muscle Atrophy: Without regular resistance, muscle fibres shrink (atrophy) and strength decreases.
🦴 Bone Density Loss: Without impact or load-bearing activity, bones lose minerals and become less dense over time.
❤️ Cardiorespiratory Decline: Reduced cardiovascular activity leads to a decrease in heart and lung efficiency.
🧠 Neuroplasticity: Coordination, balance, and motor skills diminish without regular neurological stimulation.

The good news? Reversibility means you can regain what’s lost through consistent effort. Research shows that even small, consistent doses of movement can stimulate your body’s ability to rebuild and adapt.

👉 Today’s challenge: Pick an activity you love - whether it’s lifting, walking, swimming, or stretching - and go do it! Invest in your body’s future. Your muscles, bones, and heart will thank you later.

Concentric vs. Eccentric: What’s the Difference? 💪

When we train, our muscles go through two key phases of movement:
👉 Concentric (shortening)
👉 Eccentric (lengthening)

Both are essential for building strength, power and control! Let’s break it down:

Concentric Movement

🧠 What’s happening?
Your muscles shorten as they contract to generate force. This phase is what allows you to lift or pull.
🏋️‍♀️ Example:
Lifting a dumbbell in a bicep curl—your biceps are working hard to shorten and bring the weight up!
🔬 Science bit:
Concentric contractions activate more fast-twitch muscle fibres, which are responsible for quick, explosive movements (think jumping or sprinting).
✨ Benefits: Builds power and strength, especially for movements requiring speed or explosiveness.

Eccentric Movement

🧠 What’s happening?
Your muscles lengthen while resisting force, controlling the movement as you lower a load.
🏋️‍♀️ Example:
Lowering the dumbbell back down in a bicep curl—your biceps are controlling the descent to prevent the weight from dropping.
🔬 Science bit:
Eccentric movements create more muscle tension and microtears, which lead to greater muscle repair and growth (hypertrophy) over time. They’re also key for improving tendon health and joint stability.
✨ Benefits: Boosts strength, increases muscle endurance, and reduces the risk of injury by enhancing control.

Why Both Matter
💡 Concentric phases build power and help you move quickly.
💡 Eccentric phases strengthen your muscles AND connective tissues (like tendons), which is vital for injury prevention.

Try This:
Slow down your eccentric phase (e.g., take 3–4 seconds to lower a weight). It’ll make your workouts more challenging and effective!

🔑 Balance both phases in your training for maximum gains.💥

🎄 Tips for Staying on Track This Christmas! 🎅

The holidays are about spending time with family, taking a step back and connecting with yourself and others. Staying mindful of your health and fitness goals doesn’t have to be a chore. Here’s how my tips can help you stay balanced and feel your best:

1️⃣ Walk After Meals 🚶‍♀️
A post-meal walk helps digestion, stabilises blood sugar levels and is a great way to sneak in extra movement during a busy day. Plus it gets the kids out!

2️⃣ Glass of Water Before Meals 💧
Drinking water before eating helps you stay hydrated and helps you to feel fuller. It’s a quick easy way to support mindful eating!

3️⃣ Big Savoury Breakfast 🍳
Kick off your day with a filling breakfast rich in protein and healthy fats. It keeps your energy steady and help to avoid cravings and snacking.

4️⃣ Plenty of Protein 🥩🍗
Protein keeps you full for longer and supports muscle maintenance. Whether it’s turkey, salmon or plant-based beans or tofu, prioritise it on your plate to stay satisfied and full of energy.

5️⃣ Short High-Intensity Workouts 🏋️‍♀️
A quick maximum effort session can boost your metabolism, improve cardiovascular fitness and help you feel accomplished. It keeps calories burning and muscles building!

6️⃣ Aim for Maintenance & Have Fun 🎉
The holidays aren’t about drastic changes. Maintaining your current fitness level is a realistic goal that allows you to enjoy treats without stress and guilt. Consistency over perfection!

✨ Staying on track is all about balance. Be mindful and enjoy some guilt free treats while staying active and feeling good about yourself!

The Hidden Side of Menopause: Surprising Symptoms 🌿
As your hormones drop and you go through this transition in life, hot flushes and mood swings are well-known. Here are some of the less obvious signs of menopause and simple tips to help manage them. 💡

6️⃣ Increased Cholesterol
Hormonal changes can impact your cholesterol levels. Combat this by:
🔹 Increasing fibre to 30g/day – fibre helps lower cholesterol and supports heart health. 🍎🥦

1️⃣ Increased Insulin Resistance
As hormones fluctuate, your body may become more resistant to insulin. This can lead to higher blood sugar levels and weight gain. To help manage this:
🔹 Limit sugar to

What Are Healthy Fats? 🤔🧬

Fats often get a bad rap, but they’re an essential part of a balanced diet and your body’s best friend when it comes to hormones, energy and brain health. Let’s dive into the science of healthy fats 💪🧠

🧈 What Are Healthy Fats?
Healthy fats are unsaturated fats that provide vital nutrients and support many body functions. They’re mainly found in plant-based oils, nuts, seeds, fish and avocados. Your body needs these fats for:
✔️ Absorbing fat-soluble vitamins (A, D, E, K)
✔️ Building cell membranes (i.e. healthy skin and organs!)
✔️ Producing hormones (especially key during menopause and postpartum)
✔️ Supporting brain function (your brain is 60% fat!)

🫒 Types of Healthy Fats
1️⃣ Monounsaturated Fats (MUFAs)
Found in olive oil, avocados, and nuts like almonds and cashews, MUFAs can improve heart health by reducing LDL (“bad”) cholesterol.

2️⃣ Polyunsaturated Fats (PUFAs)
These include omega-3 and omega-6 fatty acids, which are essential because your body can’t make them.
🔹 Omega-3s: Found in fatty fish (salmon, mackerel), chia seeds, flaxseeds - they fight inflammation and support brain health.
🔹 Omega-6s: Found in sunflower seeds, walnuts, and certain oils. While needed in small amounts, balance is key to avoiding excess inflammation.

🍳 What About Saturated Fats?
These fats (in butter, red meat, and coconut oil) are more controversial. Most research suggests moderation is fine, especially if paired with a nutrient-dense diet, but focus on unsaturated fats for long-term health.

🛑 Avoid These Fats!
🚫 Trans fats (in processed foods and hydrogenated oils) are harmful, increasing the risk of heart disease and inflammation. Always check labels!

🔬 The Bottom Line
Fats aren’t the enemy - bad fats in processed junk-food is. A healthy fat-rich diet can help regulate hormones, boost energy, and promote long-term health.

Use this cheatsheet to help you make the right choices! 🥑🐟💚