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Menopause Advice 

I regularly post with useful tips to help you with your fitness and nutrition. If you are just getting back to exercise after the birth of your baby or regularly attend my classes you'll find some useful information here.

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Fitness,  Menopause Advice,  mental health,  movement & stiffness,  Self Care,  Women's Health

How to Get Motivated to Move More

We all know movement is good for us. We feel clearer, calmer, stronger, and more capable when we do it. Yet actually starting—or staying consistent—can feel like climbing a hill in flip‑flops. Life gets busy, energy dips, motivation disappears, and suddenly the day is gone. But here’s the truth: motivation ...
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Fitness,  Menopause Advice,  movement & stiffness,  Pelvic Floor Health and Core Strength,  Women's Health

Get Strong …. but build your core too

Why we need to build our core to support our increase in exercise I am seeing so many menopausal women wanting to start 'doing weights' as they know their body needs to as they age.  My Menopause Exercise course is all about how to do resistance training and how to ...
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What are PCOS and Endometriosis?

Fitness,  Menopause Advice,  mental health,  Self Care,  Women's Health

Manage expectations

Managing YOUR expectations Do you sometimes put too much pressure on yourself, especially at the beginning of the year? The new year has often brought with it too many promises that we are going to change this or that & start this or that. Then life happens Motivation dips Time ...
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World Menopause Awareness Day 2020

Fitness,  Menopause Advice,  mental health,  movement & stiffness,  Self Care,  Women's Health

Lets increase our “Feel Good” chemical

What is Serotonin? Serotonin is a crucial neurotransmitter that regulates mood, digestion, sleep, and various bodily functions, often referred to as the "feel-good" chemical. Functions of Serotonin Mood Regulation Serotonin is often called the body's natural "feelgood" chemical. It plays a significant role in regulating mood and emotional well-being. Low levels of serotonin are associated with mood disorders such as depression and anxiety. Many antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs), work by ...
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Fitness,  HIIT,  Menopause Advice,  Women's Health

Why HIIT Matters for Women’s Body & Brain Health

I follow Dr Stacy Sims as she is evidence based in everything she writes about. I have taken some main points from her, about the differences between long & steady & HIIT on a woman's body.  I've done this as I want more women to read it and understand it ...
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Fitness,  Menopause Advice,  Pelvic Floor Health and Core Strength,  Women's Health

Quick tips on the ‘whys’ of exercising in the menopause

Why trying to breathe into the ribs can help you when doing exercise Essentially, you just want to avoid the 'bearing down' of pressure which is done when you tense everything too much, hold your breath or push the tummy out hard. Please don't stress about not being able to ...
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Menopause Advice,  Self Care,  Women's Health

Fibroids: what are they & what can you do?

FIBROIDS I met up with an old friend recently after she had contacted me about what she had been going through with what she initially thought was peri menopausal symptoms – very heavy bleeding. However, it ended up that she had fibroids. The thing was, she was going through a ...
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Menopause Advice,  Pelvic Floor Health and Core Strength,  Women's Health

Urge Incontinence

Understanding Urge Incontinence in Women Urge incontinence, also known as overactive bladder (OAB), is a common condition that affects many women. It is characterized by a sudden, urgent need to urinate, often leading to involuntary leakage of urine before reaching the loo.   Any form of incontinence can have a big ...
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Menopause Advice,  Pelvic Floor Health and Core Strength,  Women's Health

Urinary Stress Incontinence

What is Urinary Incontinence? There are several different types of urinary incontinence, with different causes. 1. Stress incontinence refers to leakage that occurs due to excessive intra-abdominal pressure and the stress it puts on the pelvic floor. This leakage usually happens during activities like running, jumping, sneezing, coughing, laughing, lifting ...
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Fitness,  Menopause Advice,  mental health,  movement & stiffness,  Online membership,  Self Care,  Women's Health

I Don’t have TIME

How many times have you said - "I just don't have time to exercise"? TIME SCARCE I totally get it, many of you have really full on lives - work, family, parents, pets - full on commitments which means you get very little time to yourself and when you do ...
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Fitness,  Menopause Advice,  Postnatal Exercise,  Self Care,  Women's Health

Stress & Cortisol

How much time do you give to trying to de-stress or really focus on how you are feeling?? It's a question I ask my clients, especially those who come to me 6 months+  after having kids, or menopausal clients.  I look at stress as one of the top things women ...
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Let's get fit and toned

Fitness,  Menopause Advice,  movement & stiffness,  Online membership,  Pelvic Floor Health and Core Strength,  Postnatal Exercise,  Women's Health

How can I stay fitter & stronger as I age??

I know I have talked about these subjects a lot, but a few ladies fed back to me when I asked what they wanted to see in my newsletters. So I thought I would take a new approach to talking about fitness & strength as we age. In the ideal ...
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Bones of the pelvis, for help understanding if your pelvic floor needs help.

Menopause Advice,  movement & stiffness,  Pelvic Floor Health and Core Strength,  Self Care,  Women's Health

Bone Health

Do you ever think about how important your skeleton is or how much you need strong bones?  Probably not as it isn't something we think about as much as maybe our weight. Stop & think about it.  Our bones are essential to our health and survival. Remarkably, paying attention to ...
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Fitness,  Menopause Advice,  movement & stiffness,  Women's Health

Heart Health in Women

What do you think if I told you that exercise/movement is like a wonder drug?  Evidence shows that physical activity can help with the following: improves wellbeing improves mood helps with weight management helps reduce chronic stress strengthens muscles strengthens bones helps regulate blood pressure & cholesterol helps reduce heart ...
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Fitness,  Menopause Advice,  movement & stiffness,  Online membership,  Pelvic Floor Health and Core Strength,  Postnatal Exercise,  Self Care,  Women's Health

How to get a ‘Bang for your Buck’

Most of us are short of time.  There never seems to be enough hours in the day – or I certainly find that.  I am sure the older we get time seems to zoom by even faster. You may be someone who enjoys doing cardio exercise but feels they want ...
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Fitness,  Menopause Advice,  movement & stiffness,  Postnatal Exercise,  Women's Health

A little is better than nothing

Small habits may become bigger habits! A few years ago I listened to  Chatterjee podcast with BJ Fog, a behavioural scientist, called 'The Secret to making new habits stick'. I then bought his book 'Tiny Habits'. I'm telling you this as the one thing I took note of and thought ...
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cancer,  Menopause Advice,  Self Care,  Women's Health

Are you menopausal & do you have breast cancer?

Do you have cancer? Are you experiencing induced or premature menopause due to treatment? I wanted to focus on both breast cancer and menopause as it is a month dedicated to the awareness of both.  However, I think it is an area where women can feel neglected or they feel ...
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Almonds to boost energy

Fitness,  Menopause Advice,  Nutrition,  Postnatal Exercise,  Pregnancy Support,  Women's Health

Why we all need fat!

I thought I would offer a completely different look at fat and how it affects how we look at our bodies.  Are you one of the millions who 'hates' her lumps & bumps or is always trying to lose weight??  Have you ever actually thought about WHY we have fat ...
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Fitness,  Menopause Advice,  movement & stiffness,  Women's Health

Strength work for runners or sports women

Do you do a sport or are you a runner?? Do you just turn up to training or a game or just go and run? If so, do you want to know how to improve your game or run? For Runners Many of you are runners, so I will look ...
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Women's Online Menopause Fitness Class

Fitness,  Menopause Advice,  movement & stiffness,  Self Care,  Women's Health

Why do I ache so much? What can I do about it?

If you’re like me, you wake up every morning with a slightly achy hip or shoulder or lower back.  It is an age thing but it is also very much a menopause symptom. Obviously, there are lots of reasons we become more stiff or achy as we age, it is ...
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Vicki Hill Women's Health and Fitness

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