If you want to unlock the secret to a fabulous Midlife, then book a FREE call and I’ll tell you how! What are you waiting for?!

You can also join my private Facebook page and connect with other members embracing their midlife journey.  So dive into September……….

So, here it is – a really quick and easy exercise routine to do at home (or in the gym) to get you back on track:

Warm up the body by marching on the spot or a gentle jog.

1. Squats with dumbells x12 repetitions
2. Press Ups x10
3. Alternate Lunges x16
4. Shoulder Press with dumbells x12
5. Plie Squats x15
6. Bicep Curls with dumbells x12
7. Leg Curls on the Ball x12
8. Tricep Dips x12

REPEAT this circuit twice. Try to only have 10-20 seconds rest in between each exercise. Finish with Stretching the legs, arms and shoulders.

This circuit switches from a low body exercise to a high body exercise so forces the body to work harder, thus “firing up the furnace” and boosting your metabolism.

You CAN get results in your 40s, 50s, 60s and beyond. If you want to “re-set” but feel the mountain is just too high to climb, I can help – book a phonecall or a zoom call and we can discuss how to get you re-charged and thriving in your midlife.

Online fitness training usually consists of either a class or a one to one session taught by a trainer within a virtual format. As gyms are still closed for the foreseeable future, access to fitness has to be online.  Indeed, digital fitness will continue to rise.  Why consider this method of training? Well, people love the convenience of working out at home and I believe at-home fitness will remain a dominant mode of exercise.

Over the last few months, I’ve had many comments from ladies particularly over 50 years old, asking me about personal training online.  These ladies have decided that it’s time to get into shape “once and for all” but don’t really want to participate in virtual group classes, particularly where everyone else can see them (although they could turn their video off) “Oh no, everyone can see me….I wouldn’t like that.” said 1 lady, 53 years old. “I am a little embarrassed and not proud of my shape” said another lady, 71 years old.  They would much prefer to invest their time and money into exercise sessions tailored to suit them and their own specific needs and goals.  Here at Embrace, I know which exercises are really worth doing.  I offer 30 minutes, 45 minutes or 1 hour Personal Training sessions, delivered virtually.  I help ladies in midlife increase their energy, vitality and their strength.

As we age, we have to move more and sit less as we know sedentary behaviour can lead to a higher chance of high blood pressure and heart disease. Exercise can help improve bone health, cardiovascular health and cognition.  It can lower our risk of falls and injuries and ultimately live longer! Who wouldn’t want all that?!

Click here to book a private online training session with me – I can’t wait to help you keep fit and well at 40 and beyond!

The best ways to move your body (especially when you just don’t feel like it) are simply:

Walking up and down the stairs

And

Walking outside in the fresh air

It doesn’t have to be for very long at all and is great for your joints.  If I feel stuck in a rut or am procrastinating, I get outside, sometimes just for a quick walk around the block.  My brain fog lifts, my hips feel less tight and I “re-set”.  After 40, we have to be careful not to sit down for hours at a time – a daily walk is the ideal antidote for work stress and overall mental health.

If you can add in a few stretches at the end of the walk then that’s even better!

If you are stuck in a rut, then click here to book a slot with me for a confidential talk on how we can put your body and your mind back on track so you can feel fit and well at 40 and beyond!

Just moving your body will be hugely beneficial – your stress levels and anxiety will decrease, your sleep will improve and you will lower your risk of depression. Sitting for long periods at a time can lead to higher blood pressure and a higher chance of heart disease.  If you can’t face attending a gym class or Spinning, then just going for a walk (preferably in the fresh air) is just fine!

Listen to your body – some days you may feel like a more high intensity class whilst other days you want to do some Yoga.  But if you can just do a little bit of exercise every day, your mood will improve, you will “balance out” your hormones and, slowly but surely, you will have increased energy, strength and vitality.

Here are my Top Tips on how to add a little exercise into your day every day:

1. Always take the stairs NOT the escalator or lift
2. When climbing the stairs, try to take 2 at a time (to really work those leg muscles)
3. Walk outside in the fresh air (even if it’s around the block)
4. Do some squats or Plies when waiting for the kettle to boil!

Yes, there are plenty of free exercise videos to do on YouTube but I find, for some ladies, they need the motivation of a live class. You will get clear instruction, feedback and encouragement from the instructor as well as feeling part of a community. 

If you are ready to fit exercise into your day, then why not start by signing up for one of my online classes.  Click here for my online class timetable. I show you the right exercises for the midlife woman – your body (and your mind) will thank you for it!

So which exercise is best to do around the time of your period?  If you are a yoga fan, then do that, but I’m not. I prefer Pilates. And a gentle pilates mat class is best, with lots of stretching and focused breathing.  Even better, is to go for a walk (outside is best) beforehand.  In fact, walking in those few days before I come on is beneficial to my mood and my body.

If, like me, the day before you have your period, you experience a surge of energy, then this is where I like to jump around!  A power pilates barre class is great, circuits, a HiiT class or even some boxing!

Many reports and scientific research state that exercising during your period is beneficial and will  enhance your mood and increase circulation which then alleviates cramps, headache or back pain.

Personally, I do not feel like exercising in the first 2 days of my monthly cycle – I find that this is the time to really look after myself and pamper.  This is the time to rest and if I want to wrap myself up in my duvet and watch a film in the afternoon I will! 

So, listen to your body and exercise at the right time for you – don’t beat yourself up if you don’t feel up to it.  If you can manage a walk outside followed by a herbal tea and a healthy snack (a granola bar or some dark chocolate), then fantastic!