Vicki Hill: Women's Health & Fitness

https://mailchi.mp/932798733a9e/believe-in-yourself-try-this Newsletter week. All about YOU, planning some small goals to start in September. Also check out my new Menopause Exercise Programme starting in October - face to face. It will be educational and active and motivational! Have a read ....

Great class at my today. We had very well behaved babas, lovely weather & lots of core stability wk through balance & band work

https://mailchi.mp/cbb4a06fb827/holiday-hiit-or-kids-playtime I hope you have something nice planned for the summer holidays? Don't let the weather put you off getting outdoors, just plan something fun to keep you all active and wear the right gear. My newsletter offers some ideas as well as a couple of HIIT workouts for you - showing you can do an effective workout in 15 minutes. Try them and let me know how it goes.

Friendships & camaraderie can be developed through sport. Many of these lovely ladies have been coming to my evening fitness class for years. So last night we had a picnic after class. Any excuse to stop a bit early for some wine 😁

Bristol new mums out on the Downs this wk. Here they’re working their all important core stabilising muscles. Babies were wonderfully behaved whilst mums had much needed ‘ME TIME’ &babiesclass

My Summer Classes will be running w/c 29 July to w/c 19 August

🌞 Early Morning HIIT on Wednesdays & Fridays at 6.30am
🌞 Thursday Evening Fitness on Thursdays at 7.30pm
Both at Horfield Common

You can book now:
👉 Early Morning HIIT - https://vickihillwomenshealth.as.me/SummerMorningHIIT
👉 Thursday Evening Fitness - https://vickihillwomenshealth.as.me/SummerEveningFitness

I hope to see lots of you over the summer!

https://mailchi.mp/876ac214f9f0/surprising-truths-about-protein This week's newsletter tells you all about the benefits of protein and how it can help not only your body strength but also weight loss - if done properly

https://mailchi.mp/66407b7b3cff/new-mums-menopausal-ladies-this-is-for-you Call in all New Mums & those in the Menopausal years. Are you unsure what you should be doing or why you can't shift weight gain? Have a read of my newsletter which is full of different ideas for you

https://mailchi.mp/89dbe2366db6/a-little-something-about-me New to my posts/emails? Or have you been with me a while but dont really know much about me? So I thought this week I would share with you a few more personal details about me. It may give you a clearer idea of who I am and why I have a passion for being active and working in women's health.

https://mailchi.mp/aa37a53af744/the-hows-whys-whats-to-stay-fit-strong As we age we want to be able to move comfortably, we want to stay strong to prevent breaking bones. We want and need to keep our muscles strong - that includes our heart & pelvic floor. Being unwell, 'unfit' & not moving much can all impact our health, especially out mental health. My newsletter / blog just offer a few ideas of some 'micro movements' to help you as you age

What movement have you done this week? Did you manage to fit in a lunchtime walk, a kitchen disco or even an exercise class or a run?

We are reaching the end of Mental Health Awareness Week, and this year's theme is MOVEMENT: moving more for our mental health.

It is so important that we keep moving all of the year, not just this week. I have always said that movement is key, not only for the health of your body but also your mind.

Do you think you can incorporate a new type of movement into next week and into the future? One of my favourite times to move is early in the morning on a dog walk, before the start of the day. When do you like to move?

It is Mental Health Awareness Week. In my latest newsletter, I explained how mental health can not necessarily be seen and that it comes in all different guises, so we must never judge. Maybe just listen and see how you can help a friend, a family member or just someone you may meet.

This year the theme is Movement: Moving more for our mental health.

I wrote a blog about Mental Health Awareness a few years ago, but there may be something new you can learn about the different forms of mental health?

Mental Health Awareness blog can be read here - https://www.vickihill.co.uk/mental-health-awareness/

https://mailchi.mp/0d1a4e8b203e/what-do-all-these-women-have-in-commonIn the women's health world there are SO many different elements that women need support with. So I see my connections as essential to supporting the likes of YOU. Have a look at who I 'work with' to support those who come to see me.

Misty start to morning fitness class this week. Love these guys. I know most of them hate ‘sprint week’ but they turn up & give it all at 6.30am. Well done to you fab Bristol ladies &fab

What is the Apnoea breath? Is it a help or hinder🤔 - https://mailchi.mp/e69ed1ea9e4a/what-is-the-apnoea-breath-is-it-a-help-or-hinder Are you someone who enjoys learning more about the body? Have you heard about hypopressives? Probably not! If however you are interested in learning more about how we can use the breath to support our core you may be interested in watching my video in my newsletter ...

https://mailchi.mp/6edba722dc9b/easter-is-friends-and-family-time Happy Easter to you all. A short newsletter with a few blogs you may want to have a read of. All different in the world of women's health.

https://mailchi.mp/607141c5b775/endometriosis-or-deep-period-pain If you or your daughters suffer intense period pain each month or have other pelvic pain, have you ever thought it may be endometriosis? Do you even know what endometriosis is?

This week I talk about what is it and symptoms. Read up and learn about these women's issues as it may help you or your daughters.

As you know there are so MANY 'special days' which seem to be out there to celebrate and today is no different as it is National World Sleep Day! 😴

I can hear your eyes​ rolling​ 🙄 mine are too...however, they do give us the chance to talk about lots of different topics.

We all sleep differently but it is important to remember that our body needs sleep to mend and rejuvenate.

A few things that can help have a good nights sleep are:

📵 Stop watching any screens at least two hours before you go to sleep
🚶‍♀️ Exercise regularly
🛏️ Think about light, sound and temperature
💤 Try and get out in first light within 2 hours after waking up and try to go to bed at the same sort of time each night, to build a steady circadian rhythm. Your body and mind will then be ready for bed each night

More information can be found here -
https://www.mentalhealth.org.uk/explore-mental-health/articles/ten-top-tips-good-sleep

Nutrition & Hydration Week - do you reinforce, focus and energise your body with good nutrition and hydration.

A few ways to stay hydrated:
🌿 Herbal teas are a great substitute to coffee & tea
🍋 Adding lemon, strawberries or any fruit you love to your water will add a lovely natural taste
🛏️ Did you know you get water from fruit and vegetables? Eat as many as you can each day.

As we age, we are more prone to getting dehydrated but don't realise or feel thirsty. With this in mind just be aware if you don't drink that you need to stay hydrated, especially in hotter weather (obviously).

If you have done a lot of sport/exercise you of course need to replenish your fluids, sometimes you may have to go further and think about your electrolytes as when we sweat we lose a lot of potassium & sodium. Have a look at making a simple sugar salt drink.

I have written a number of blogs which cover a wide range of nutrition topics - take a look - https://www.vickihill.co.uk/category/womens-nutrition-advice/

Every day is a woman's day but today is International Women's Day (IWD). It means on a specific day each year we can really focus and shout out about women's achievements. It is to remind us that women are equal, amazing, powerful, sensitive and creative, no matter what colour, ethnicity or age.

So today, as we should every day, smile and be proud to be a woman and think about how important inclusivity is in the world.

. .

https://mailchi.mp/df775ba19fda/the-impact-of-stress-on-our-bodies Chronic stress can make us ill. However, some of us thrive on low levels of stress. So lets have a look at how it impacts us. I am also looking at menopause at work and whether it has affected you??

I’m putting it out there as I am interested in YOUR experiences at work. I’m sure you’ve read about last week’s ruling by the Equality & Human Right’s Commission that employers can now be fined if they don’t support women in the menopause. I’ve mixed feelings about this!! I totally agree women should be listened to at work & if they are experiencing menopausal OR monthly cycle symptoms affecting their ability to work they should be able to take time off/ get help. However, all women, no matter whether they are post natal or menopausal should be speaking to their GP or menopause specialists about their symptoms. Yes, I know too many women suffer in silence & then give up work but I personally don’t feel it’s the fault of the company & that they can be taken to court. Yes they DO need to increase their support/knowledge of the debilitating affects of women’s hormones, there is a lot they can do. But as a woman, I do feel we need to see what we can do too. Controversial??? What do you think?? ♥️

Do you think we take our bones for granted??

Most people don't think about how important they are until they break a bone or are told they have osteopenia or osteoporosis.

From our MID 30's we all, male and females begin to lose bone density. Those of you who are menopausal, especially post menopausal will be losing your bone density at a much faster rate.

However, smile as you CAN do a lot to protect, support and even re build strength.

Have a peep at my Bone Health blog and even by just choosing one or two things you can change today - NO MATTER WHAT AGE you are, it CAN make a big difference to your aging in a positive, healthy way

BONE HEALTH BLOG here - https://www.vickihill.co.uk/bone-health/

Treat yourself TONIGHT and join me for my Release, Mobilise & Relax Class via Zoom this evening.

💜 Tuesday 20 February at 7.30 - 8.30pm 💜

Do you ache all the time? Do you feel stiff or tense all the time? Come and join me for an hour of chill-out Zoom class to de-stress, move & relax, all in one.

This class includes simple ways to ‘release’ muscular tension that draw on self-massage, myofascial movement, Yoga and Pilates traditions. This programme also involves simple meditation strategies and ESSENTIAL Pelvic Floor and nervous system soothing – which is just as important as ‘doing the work’.

Find out more & book here - https://www.vickihill.co.uk/class/release-mobilise-relax/

It costs £9 per session

https://mailchi.mp/fcf1f31c3ba6/pro-active-or-re-active-which-are-you When it comes to looking after our bodies, our bones especially, we tend to ignore them until something major happens. This week's newsletter is all about how we can look after our bones at ALL ages. Yes it is important in the menopause, but actually we can be proactive from any age.

A new block of Early Morning HIIT and Thursday Evening Fitness start back (w/c 19 Feb) 💪💜🏃‍♀️

🟣 Morning HIIT - Wednesdays & Fridays at 6.30am

🟣 Thursday Evening Fitness at 7.30pm
Fitness & HIIT booking link - https://app.acuityscheduling.com/schedule.php?owner=16398929&appointmentType=category:Fitness%20%26%20HIIT%20classes

🟣 Release, Mobilise & Relax classes - Tuesday 20 February
https://app.acuityscheduling.com/schedule.php?owner=16398929&appointmentType=category:Holistic%20Core%20Restore%E2%93%87%20Rel-ease%20Workshops

🟣 My New Mums Fitness class continues on Tuesdays and Wednesdays at 11am as normal
https://app.acuityscheduling.com/schedule.php?owner=16398929&appointmentType=category:New%20Mums%20Fitness%20Classes

🟣 AND don't forget my new Online Membership where you can access over 60 videos from a wide range of categories. Online Membership Info - https://www.vickihill.co.uk/membership/

https://mailchi.mp/d764be305750/heart-health-exercise Quite simply, this week it is all about your heart. Many of us just take it for granted, however we need to know more about it and how we can keep it healthy.

Knowing your body, even the intimate parts may save you! Do you ever check your v***a? Do you know the difference between your va**na & v***a?? Use your phone or take a photo - just like you check your breasts, check your v***a for changes. I love this book by Me & My Menopausal Va**na. It’s such an easy but informative read. Remember the more you get to know your body the more you’ll know if there’s something wrong ***a **na ’sbody

Mindset, Prolapse & Weight - what's the link?🤔 - https://mailchi.mp/55542d3999dc/mindset-prolapse-weight-whats-the-link What do you think the link is? Read my newsletter & PLEASE read the blogs as this week it is so much about learning. You CAN do something to help yourself but often you don't know where to begin. Have a read ....

Treat yourself and join me tomorrow evening for my Holistic Core Restore®- Rel-ease session via Zoom.

💜 Tuesday 16 January at 7.30 - 8.30pm 💜

Forget ‘stretching’ – let’s RELEASE, RELAX, UNWIND AND RE-ALIGN! Let’s change the narrative about what we need do to as busy women, living in a hectic world to feel good in our skins on a daily basis.

The Holistic Core Restore® Rel-ease programme will change FOREVER how you feel about ‘stretching’ and taking time out, ALONE for you own mind, body, soul and spirit!

Aches, pains and changes to one’s posture as we travel through life are pretty standard for most women. Many simply ‘put up’ with muscular aches and a loss of freedom of movement when there are both simple and delicious solutions easily available to us.

I also have a session in February on Tuesday 20 February at 7.30 - 8.30pm

It costs £9 per session and you can sign up here - https://app.acuityscheduling.com/schedule.php?owner=16398929&appointmentType=category:Holistic%20Core%20Restore%E2%93%87%20Rel-ease%20Workshops