Fresh Start Fitness

Hello! I figure that if I am interested in the ‘personal’ as well as the professional about the people that I follow here on social media, then some of my followers might want to know a bit more about me! Here's a little snapshot then (which made me realise I need more hobbies 😁).

I don’t know about you, but ‘Fitness people' can be a bit intimidating I think so I aim to be the opposite of that for my clients and that starts with them knowing a bit about me too 🙂.

Find out more about me and why I ended up in the fitness world on my website (www.freshstartfitness.uk).

Leaks are not always caused by what we might think. But like any leaks, it can stop you exercising how you enjoy and even make you fearful of movement. The good news is there are some pointers in certain symptoms and there is lots we can do about it to get you back to moving with confidence.

Move how you want to, when you want to. That’s my advice. Now, I’m not slating common guidance on weekly exercise itself (lots is very sensible and if we can work to some of it, brilliant), but I am trying to remove the guilt for you if your week looks nothing like it.

I know they are guidelines only, but 150 minutes here, 75 minutes there, lift weights twice, spread it over 4-5 days or everyday, work on your mobility, walk 10,000 steps... it can feel overwhelming, especially if we are new to movement. And it might feel impossible for many of us to squeeze it in. It can leave us thinking “where do I start and what do I prioritise as a busy, time-poor woman just trying to fit ANYTHING in?”.

My best advice is, if you can make some time to move, move how YOU want to. Because that’s what’ll stick. That’s what you’ll enjoy. That’s what you’ll keep coming back to. Does it matter if it doesn’t ‘tick all the boxes’? If it means the difference between exercising and not exercising then in my mind, no, absolutely not! Exercise habits are hard to build even with the best intentions so do what makes you feel good and be gentle on yourself 🙂.

If you need my help to make sense of it all then get in touch.

Has your body changed and you don’t recognise it anymore? Do the ‘things that worked’ before not make any difference now? Are you doing more cardio/HIIT to try and counter it? … still not working? Are you exhausted all the time after exercise? There is good news....

This post is inspired by a conversation with a new client last week. Firstly, all of these things are common in women over 40. We want to take charge of what’s suddenly happening to our bodies but we can end up feeling powerless when the methods we used to employ just don’t cut the mustard anymore. And often we feel like a hamster on a wheel, doing more and more exercise and trying to eat less to counter our body changes.

The bad news is this just does not work for us anymore.

The good news is, changing tack slightly will. Often changing HOW we move, when we move and how we fuel is the key. Yes, that’s right, not MORE movement (and in fact in many cases, less), but smarter movement, more strength and a changed approach to how we CARE for our precious bodies. Not fad diets, not food group elimination, easing off the endless HIIT workouts or spin bike beastings. I'm here to help you navigate these changes with confidence and clarity on what your body needs now.

Yes, that’s just me and the way I like to work. Staying active is really, really hard and there has to be ebbs and flows, there has to be allowances for real life, and health isn’t all about the size of your body.

If that sounds like your kind of vibe too, I’m here to help in January. if you’d like a gentle helping hand with a bit of routine. A nudge when it comes to movement that will make you feel energised and proud, not depleted and flat. A reminder that movement can be a wonderful way to boost endorphins and mood when the dark days prevail. A tool to help you feel in control and take the emphasis away from the scales and self-criticism, then my January Reset 6 week-online Programme starts Saturday. Hit DM to get in touch!

Otherwise, may you find your way through January with the least wellness nonsense and fuss 😄👍💪.

There's power in community when it comes to exercise, as highlighted in a recent comment in our Hub group chat! Do you need a bit of community and motivation? Why not try before you buy with my offer of two workouts for a fiver? Hit the link to purchase your trial today🥰. https://freshstartfitness.uk/fresh-start-members-hub/

Well, I can't ask for better feedback than that about my newsletter! Receive your copy this weekend, containing a lunch recipe to keep you full all afternoon, a stretch sequence and more. Sign up here: https://mailchi.mp/d450c606db02/freshstartfitness

WHAT SHOULD I INCLUDE IN MY WORKOUT?

Got the kit and the motivation (perhaps!) but not sure where to start and what to look for in a workout? While everyone's needs are different (age, life stage, fitness level, injury status and so on), there are some basics that help structure an all round full body workout. This is something you can put together yourself and will mean you can feel confident to call out the bullsh*t 'toning and targeting totally random exercise' silly stuff out there. Of course you can also get in touch with me too. :-)

1. Start with a good warm up that's going to utilise the key bits you'll be using in your session. The list of exercises are endless, but start simple with bodyweight squats and lunges, some big arm swings, some upper body twists, and some cat cows or roll downs and you're hitting the right spots. Aim for 3-5 mins and feel lightly puffy at the end.

2. Structure your session by reps or by timed intervals. Sticking with either is a great way to track your progress over several weeks, adding reps or time to your moves. 3 rounds of 8-12 reps or 40/20 timed is a good place to start.

3. Use resistance bands or weights that feel really tough by the end of your reps/work interval. You should feel like you've only got 2-3 reps max left in you. So yes that might mean you need new weights 😄. ]

4. Include a squat, a lunge, a push (think chest press, overhead press or press up), a pull (think rows or bicep curls), a hinge like a bridge or deadlift and try something for your core.

5. Stretch! Slow it down and if you need inspiration choose of the many available online.

Need a kick start? Message my about trialling my Hub 🙂

WHAT ARE YOUR PELVIC FLOOR'S BEST FRIENDS?!

And nope, it's not 'kegels'. The pelvic floor has a lot of friends, but these might surprise you the most:
- A sense of calm. An ability to relax and step away from life's stresses will allow your pelvic floor muscles to relax too.
- Your feet! They are connected to your pelvic floor so one working well supports the other.
- Your diaphragm. It works as a team with your pelvic floor muscles so learning how to breathe 'properly' can be a great help.
- Your hips, inner thighs and glutes. We can hold tightness, weakness or indeed both here, so well moving, well functioning ones will hugely help your pelvic floor function.

That's why I work with my clients on their breathing and relaxation techniques alongside their strength and mobility. A WHOLE body approach for the best results!

Need my help? Get in touch.

Sometimes we need to 'try before we buy' and for that reason I offer the chance to try out a couple of workouts from my Membership Hub so you can see if it's for you before you hit 'go' on joining my Hub community. You can do them as many times as you like after I've sent you the password too 🙂. Click here and scroll down to access! https://freshstartfitness.uk/fresh-start-members-hub/