OHPT - Olga Holcakova Personal Training

To all my followers attending my Aqua Aerobics classes, they have now been moved to our leisure pool. The water is lovely and warm 😍

All times and days remain the same:

Tuesdays 19:05–19:50 and 20:00–20:45
Thursdays 19:00–19:45
Saturdays 07:15–08:00
Sundays 07:15–08:00

Remember to book your space, and I’ll see you all there 🤪💦

Cardio has its place:
BUT if you want a firmer body, more energy, and a faster metabolism after 40, strength training must come first.

Lifting weights maintains muscle, supports your hormones, and keeps your body burning calories even at rest.

Start with 2-3 sessions per week and focus on the basics: squats, pushes, pulls, hinges and carries.
This is how you reshape your body and feel strong again.

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Cold weather can make joints ache more, especially if you already deal with arthritis or stiffness.

➡️ Less blood flow: Cold makes blood vessels tighten, so joints feel stiffer and sore.

➡️ Tight muscles: Muscles and tendons contract in the cold, reducing flexibility.

➡️ Thicker joint fluid: Your joint lubricant gets more “sticky,” making movement feel harder.

➡️ Weather sensitivity: Changes in pressure can increase joint pain for some people.

How to Protect Your Joints

✅ Keep warm: Layer up, especially around knees, hips, shoulders, hands, and feet.

✅ Stay active: Walk, stretch, do yoga, movement boosts circulation and flexibility.

✅ Warm up well: Don’t skip it! Cold muscles need extra prep.

✅ Use heat: Hot baths or heating pads help relax stiff joints.

✅ Hydrate: Water keeps joints lubricate, even in cold weather.

✅ Eat smart: Omega-3s, vitamin D, and calcium support joint health.

Share this with a friend who needs warmer joints this winter!

We won’t always feel our best, everyone has good days and bad days, and many of us take our health for granted.

But remember: there are people who would love to be in your shoes, people who wish they could exercise right now but can’t for various reasons.

So the next time you feel like skipping a workout, pause and think about how grateful you’ll be one day that you can move your body.

There may come a time when you’re unable to exercise but would give anything to be able to. Show up for yourself today while you have the chance. 💛