Parkmum Personal Training

Here is a quick micro jump workout to fit in while waiting for your coffee or kettle to boil! effective, quick and engaging:

Kettle-Boil Jump Routine (1–2 min)
1. 20x Quick Step (In-In, Out-Out Hops) – Quick hops forward and back over a tile line.
2. 20x Single-Leg Hops (Right & Left) – Stay light on your feet, controlling each landing.
3. 20x 4-Corner Hops – Jump around an imaginary square.
4. Bonus (if still waiting!):
* 10x Calf Raises – Strengthen ankles and improve balance.
Quick, simple, and a great way to keep your explosiveness sharp!
Why Jump?
* Enhances bone density—just 50 hops a day can strengthen leg bones.
* Boosts agility, coordination, and lower-body power.
* Engages your core and improves balance.
Pro Tips:
* Land softly like a spring.
* Exhale as you jump.
* Keep moving—never stop jumping!
Want variations? Let me know!

Strong, Confident, and Thriving! 💪✨
40+ is just the beginning! Prioritise movement, fuel your body with love, and embrace your strength. Fitness isn’t about age—it’s about feeling your best at every stage of life. 💖🔥

Start small, listen to your body, and focus on movements that feel good! Need guidance? I can help just DM me or comment below ⬇️

Here are some reviews from a few of my amazing personal training clients!
Thank you, ladies, for your kind words—I truly appreciate you taking the time to share your experiences. It means so much!
Thinking about starting your own fitness journey? DM me if you’re interested in personal training—I’d love to help you reach your goals!

Pregnancy Bum & Core Workout 🍼🍑

Here are some of my favorite pregnancy-friendly bum and core exercises! These are perfect for expecting mums, but they’re also great for anyone looking to strengthen their glutes and core. 💪

Workout Instructions:
✔️ Complete 12 reps of each move (switch sides as needed).
✔️ Aim for 2-3 sets for a full workout!

1️⃣ Fire Hydrant Kicks (Right + Left x12 reps)
* How to: Start on all fours, lift one knee out to the side (like a fire hydrant) and kick the leg out straight, then return.
* Why it’s great: Strengthens the glutes and improves hip mobility.
2️⃣ Hovers + Get Ups x12 reps
* How to: Hover your knees 2-3 inches off the ground in a tabletop position, hold for 3 seconds, then come to a low squat and stand up.
* Why it’s great: Combines core stability with functional movement.
3️⃣ BirdDog x12 per side
* How to: From all fours, extend your opposite arm and leg straight out, then return to the starting position.
* Why it’s great: Builds balance, strengthens the core, and activates the glutes.
4️⃣ Diagonal Rainbow Kicks (Right + Left x12 reps per side)
* How to: On all fours, extend one leg back and draw a wide “rainbow” with your foot, tapping the floor on either side.
* Why it’s great: Targets the glute medius and core while improving hip mobility.

💡 Pro Tip:
👉 Exhale as any limb moves away from your center line or core—this helps engage your deep core muscles (TVA and pelvic floor).

Why Exercise During Pregnancy?
Staying active during pregnancy is one of the best ways to support:
✔️ A healthy pregnancy
✔️ A smooth delivery
✔️ A speedy postpartum recovery

MY TOP PRIORITIES WHEN TRAINING PREGNANT CLIENTS:

1️⃣Glutes
2️⃣Pelvic Floor Training
3️⃣Pregnancy Core Training

💬 Have Questions About Pregnancy Fitness?
Drop them below or DM me! I’m here to guide you through safe, effective training during pregnancy.

Exercise isn’t just about losing weight—EXERCISE IS THE ULTIMATE LONGEVITY TOOL!

When you focus on moving your body for how it makes you feel rather than how it makes you look, your mindset shifts—and so does your motivation. Exercise becomes self-care, not punishment.

Too many people see exercise as just a way to burn calories and look leaner. But it’s SO much more than that:

💓 Reduces your risk of cardiovascular disease
🧠 Improves symptoms of depression
🧬 Enhances your brain’s sensitivity to key hormones like insulin and dopamine
💪 Builds strength
❤️ Supports heart health
😴 Improves sleep quality
🌟 Boosts confidence

Exercise isn’t just about aesthetics; it’s the foundation for a healthier, longer, and more vibrant life. Move your body today—not just for how it looks, but for how it feels and supports you in the long run.

What’s your favorite way to move? Drop it in the comments!

Dumbbell Bicep & Triceps

4 dumbbell, 2 bicep & 2 Tricep exercises. Complete each exercise for 15 reps with minimal rest in between. Repeat the circuit 3 times.

💪🏼Bicep Curl Pumps x15
💪🏼Tricep Kick-outs x15
💪🏼Bicep W Curls x15
💪🏼Triceps Push Ups x15

HIIT does increase cortisol (like all exercise) but is it bad for us in mid life?

No!

High-Intensity Interval Training (HIIT) temporarily increases cortisol levels as part of the body’s natural stress response. However, this acute rise is part of a healthy adaptation process. Over time, regular exposure to this kind of training can actually improve the body’s ability to manage stress, reducing baseline cortisol levels and enhancing overall resilience.
Plus, the benefits of HIIT go far beyond stress management. It boosts cardiovascular fitness, increases muscle strength, promotes fat loss, and improves metabolic health—all of which contribute to a healthier, stronger, and more capable body. So, rather than shying away from the intensity, embracing those short, powerful workouts can help you thrive both physically and mentally. But take a balanced approach 2-3 times a week with adequate rest days in-between. HIIT isn’t just about burning calories; it’s about building a body and mind capable of thriving under both physical and emotional challenges. Keep sprinting smartly toward a healthier you!

Does your period affect your balance?

the menstrual cycle can influence balance, although the effects are usually subtle and vary from person to person. Hormonal fluctuations—particularly in estrogen and progesterone—may impact the central nervous system, muscle coordination, and fluid balance, all of which play roles in maintaining balance. Here’s a closer look at how this might work:

1. Hormone Levels and Their Effects:
* Estrogen: This hormone is thought to have a stabilising effect on the nervous system and muscles, which might contribute to better balance and coordination. Estrogen peaks around ovulation (mid-cycle), so some women may notice they feel most balanced during this time.
* Progesterone: After ovulation, during the luteal phase, progesterone levels rise. Higher levels of progesterone are associated with increased joint laxity, fluid retention, and sometimes a slight decrease in coordination, which might make some people feel less stable.

2:Scientific Findings: Research shows mixed results, with some studies finding small balance impairments during the luteal phase, while others find no significant effect. Some suggest that elite athletes may notice small fluctuations in coordination, though these variations are generally subtle.

In general, most balance changes due to the menstrual cycle are subtle and may not be noticeable in daily activities. However, individual responses vary, and those with higher sensitivity to hormonal changes may feel more noticeable effects on balance.

Do you notice that your balance is effect by your own cycle?