My client came for her Personal Training session and complained about a sore left lower back that she thought probably happened when doing a side plank at Pilates. Her question was: “How do I roll my lower back to ease the pain?” My answer: “I have never rolled my lower back and there is something […]
Foam roll for pain relief and tension release Read More »
There are different ways of training zones. Zone 2 cardio is an exercise performed within a heart rate zone that represents 60% to 70% of the maximum heart rate. Think of it as light exercise that you can continue for a prolonged period of time—jogging, brisk walking, swimming, etc. Zone 2 training helps stimulate
HIIT & resistance training for women Read More »
Resistance training and the benefits on aging! Recently, I discovered that in my second round of circuit training, when doing push ups, I had to drop down to my knees as the strength in my upper body just left me, so losing muscle with age is absolutely real. I know the benefits of heavier weights
Weight training and longevity Read More »
When it comes to preventing insulin resistance, it is recommended eating healthily, exercising, and managing your weight—however, new research proposes another factor that’s especially important for older women. Researchers state that sleep’s impact on insulin sensitivity was significant among the whole group but even more so for postmenopausal women. Now that I am reaching the
Menopause – Sleep (insulin sensitivity), Stress, Nutrition & Exercise Read More »
Immune boosting solutions It’s no secret that you are what you eat. Research over the years has shown that a well-balanced diet filled with nutritious foods and supplementation is your strongest defence against chronic and dangerous conditions such as heart disease, obesity and diabetes. But did you know the foods and supplements you eat can
Immune boosting solutions Read More »
2008 vs 2023 The photo on the left was taken in 2008. I did a photoshoot for my husband to be as a little surprise gift. My regular exercise routine was: spinning, lots of cardio and a bit of abs. The main contributor for my change in body composition was weight training & HIIT. I started
Personal transformation Read More »
The importance of stretching Stretching helps to improve energy, focus, and agility. Just 5–10 minutes in the morning can help energize you the whole day! We all know that getting regular exercise is so important but how many of us make time to exercise and then don’t have enough time to stretch or simply make
The importance of stretching Read More »
The hormonal changes during menopause can affect your mental health. Exercise produces feel-good endorphins and can lower stress. Support your bone health. A loss of oestrogen can affect the health of your bones, but resistance training exercises can help to keep them strong. Exercise during and after menopause offers many benefits, including: preventing weight gain.
Resistance training & Menopause Read More »
Did you know that weight training is great for osteoporosis? We lose so much muscle as we age that by the time we’re 70, we only have about 50%-55% of our muscle mass left. That explains why we feel weak and tired as we age, and we can prevent some of that with weight training. Lifting weights
Resistance training and Osteoporosis Read More »
What is intermittent fasting, and what does it do? Intermittent fasting, defined as periods of voluntary abstinence from food and drink, is an ancient practice followed in a variety of different formats by populations globally. Why fasting? Autophagy and cell maintenance! Intermittent fasting also stimulates autophagy while inhibiting the mTOR (mammalian target of rapamycin) protein
What is intermittent fasting, and what does it do? Read More »
