Get Stuff Done Lifestyle

Ever feel like you're juggling more balls than you can handle? In a world where we often celebrate 'busy', it's easy to overlook how this can impact our health. 💫

The concept of Load vs Capacity is an integral part of how I approach wellness. It's a simple yet powerful idea, and understanding it can change the way we perceive stress and exhaustion.

Picture this: each task, obligation, or worry you carry is a 'load'. This can be physical - like dealing with the constant demands of family life or a high-stress job - but it also includes the invisible loads: mental stress, poor nutrition, lack of sleep.

On the other hand, 'capacity' is your body and mind's ability to handle that load. 🏋️‍♀️

Ideally, your load matches your capacity. But when the load gets too heavy - say, from sleepless nights, skipped meals and reliance on caffeine to power through the day - it can exceed your capacity. That's when you risk injury and illness, burnout and exhaustion

It might seem like an event - the moment you feel that twinge in your back or shoulder, feel too tired to get out of bed or when you find yourself snapping at loved ones. But the true cause often lies in the load that's been building up over time.

Let's think about it: If you're struggling with sleeplessness, reliant on caffeine, juggling work, and managing a household with two kids, these factors accumulate until BAM, you're exhausted and wondering where it came from.

Load vs Capacity ⚖️

Understanding this concept can help us see the whole picture, and that's what we strive for.

I'm here to help you balance the scales, so you can manage your load and increase your capacity, enabling a healthier, more balanced life. Because it's not just about lifting weights, it's about lifting the weight off your shoulders too.

If this is something you've been struggling with send me a DM or come along to our open day on Saturday 10am-3pm at in Sible Hedingham.

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Why Should you get a Free Movement Screen? 🤔

A movement screen can identify any imbalances, mobility issues, or weaknesses in your body. It's the first step in creating a individualised fitness programme that works for you. 💪

It's more than just a check-up, it's a game changer. Here's why:

🧑‍🌾 You love gardening but that recurring back pain makes it less enjoyable. A movement screen can help identify any limiting areas.

⚽️ You're excited to play football again after a long injury break, but you're afraid of re-injury. A movement screen can identify potential risk areas and help provide a safe return to the sport.

👩‍👦 You're a new parent struggling with strength since childbirth. A movement screen can help identify areas to focus on, to regain your pre-baby strength.

💪 You're hitting the gym regularly but your shoulder pain isn't improving. A movement screen can help identify if there are any flexibility or mobility issues contributing to your discomfort.

By identifying any limitations, a movement screen allows us to create a individualised program, designed specifically for your body's needs. It's the first step to a stronger, healthier you.

Want to try? Book your FREE movement screen at our Open Day at on Sat 5th Aug! 🗓️
(Available on a first come first served basis or DM to reserve your spot in advance.)

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Mark your calendars this is an opportunity you don't want to miss! 🗓️👇

Come along to in Sible Hedingham on Sat 5th August from 10am-3pm.

We're offering free movement screens (first come first served or DM to reserve your spot in advance!) and 50% off when you book a starter session 🎉

Discover what we're all about, meet us and discuss your goals. Your path to physical freedom begins here. 💪

Save the date, and tag a friend who needs to see this! 🙌

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Looking and feeling young are at the top of most people's list as they get older 🕺

Oftentimes, it's not even a vanity thing, we just want to live youthful vibrant lives as we age and that's hard when you don't feel good about how you look or your body performs.

The cosmetic industry has capitalised on this common desire to the tune of multiple billions every year 💰💰💰

If they had a long term solution that would be great, unfortunately their "solutions" quickly fade.

Fortunately we have an alternative.

Building muscle 🏋️‍♀️

If you want to be independent and active for your entire life, you need enough muscle mass to support that kind of lifestyle.

Without sufficient muscle mass you expose yourself to increased risk of injuries, chronic diseases, and neuro-cognitive decline 👎

That's not what anyone wants!

There's a silver lining too.

Muscle looks good. It's not just about the way you look though, it's also about the confidence it provides and how you hold yourself!

Ready to age like fine wine? 🍷 Send me a DM to learn about how I can help.

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Embarking on a fitness journey? Knowing these 4 fundamental principles can help you maximise your results and stay on track!🔥

1️⃣ The Principle of Individual Differences 🚶‍♀️🚶‍♂️

Remember, every body is unique! Your response to an exercise or program may differ from others. Embrace your individuality and customise your training to suit your specific needs.💪

2️⃣ The Principle of Specificity 🎯
Your body's response to an exercise is specific to the exercise itself. To improve in a particular area, focus on exercises that target those specific muscles or skills. Train smart!🧠

3️⃣ The Principle of Progressive Overload ⏫
To achieve growth and adaptation, you need to challenge your body and disrupt its balance (homeostasis). Gradually increase the intensity, duration, or frequency of your workouts to keep making progress.🌱

4️⃣ The Principle of Reversibility 🔄
Don't let your hard work go to waste! The "use it or lose it" principle reminds us that gains can be lost if we stop exercising. Consistency is key to maintaining your progress.🔑

Keep these principles in mind as you navigate your fitness journey. They'll help you stay focused, motivated, and on the path to success! 💥🏆

Share your thoughts on these principles in the comments, and tag a friend who's passionate about fitness!👇🤸‍♂️

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Let's dive deeper into the connection between caffeine and sleep to make the most of your daily brew without sacrificing your precious Zzz's.☕️🌙🌟

Caffeine & Adenosine: Caffeine is a natural stimulant that blocks adenosine, a neurotransmitter that promotes sleep and relaxation. This leaves you feeling more alert and awake.🚀

⏰Caffeine Timing Tips for Better Sleep:

1️⃣ Wait at least 90 minutes after waking up to drink your first cup. When we wake up, our bodies naturally make a hormone called cortisol to help us feel alert. Drinking coffee blocks the adenosine that tells us we're tired leading to a decrease in cortisol production. When that coffee wears off, the adenosine can hit all at once AND you may have lower levels of cortisol causing a 'caffeine crash'. 🕐

2️⃣ Caffeine's half-life is about 5 hours, meaning it takes around 5 hours for half of the caffeine you consumed to be eliminated from your body. However, the exact timing can vary based on personal factors like your metabolism and the amount of caffeine you consumed. Try to pay attention to how caffeine affects your body and adjust your intake accordingly.🔍

3️⃣ Avoid caffeine 6-8 hours before bedtime to prevent difficulties falling asleep or achieving restorative sleep. Caffeine can still affect sleep quality even if you can fall asleep easily after consuming it, which may be a sign of sleep deprivation. In such cases, your body's need for sleep may outweigh the stimulant effects of caffeine, resulting in poor sleep quality.⌛️

💡In summary: Smart caffeine consumption timing can help you enjoy the perks of your favourite cup while fostering healthy sleep patterns. Here's to better sleep and a more energised day!💫

Share your caffeine habits in the comments and tag a friend who loves their coffee or tea!👇🤗 Let's sip smarter together and optimise our caffeine routines!☕️

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Do I need to stretch or is strength training enough? 🤔

Strength training has been found to be as effective if not more effective then stretching to increase range of motion¹, however this is only if we are focusing on getting to our end ranges. One factor to consider is if you need dedicated flexibility work. This is why we assess not guess! 💡

Once you understand what flexibility you want to build, we can figure out if the program has enough in it to improve your flexibility. This could include exercises such as RDLs, split squats or dumbbell pullovers to increase range of motion.

But, if you enjoy stretching, there's no reason not to do it! Stretching can have other benefits besides flexibility, such as reducing stress. And if you do want to improve flexibility through static stretching, research suggests that holding each stretch for 30 seconds and repeating for a total of 5 minutes per muscle group can be effective².

So, if you’re program is comprehensive enough, you’ve been assessed and you are working to your full range of motion, you might not need to stretch, but you might want to as an added benefit to your training! 👍

References:
Hortobágyi, T., & DeVita, P. (2000). Favorable neuromuscular and cardiovascular responses to 7 days of exercise with an eccentric overload in elderly women. Journal of Gerontology: Medical Sciences, 55(9), B401-B410.
Shrier, I. (2004). Stretching before exercise: An evidence-based approach. Scandinavian Journal of Medicine & Science in Sports, 14(5), 259-262.

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Isn't it strange how we're conditioned to accept a future with fewer opportunities and diminished capacity as we age? 🤔 👎

Society tells us that once we hit 30, it's all downhill from there. But here's the truth: that narrative is just the path of least resistance, not the only path available to us 🤯

Think about it: we're left with two choices—settling for a life of limitations or living like competitive athletes until our last breath. Neither option resonates with most people, and frankly, it's time for a third option!

Imagine waking up each day with renewed vitality, fully capable of living life on your terms. No more sacrificing doing what you love or compromising 🙅

It's not about settling or pushing ourselves to the extreme; it's about finding a balance that allows us to thrive in every aspect of our journey 🗺️

Ready to reclaim your vitality and embrace an active lifestyle? Let's connect and explore how I can help you overcome pain and achieve your goals. Send me a DM to start your journey towards a life of freedom, movement, and renewed energy. Don't let pain hold you back any longer 👊

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Hydration is key to keeping your body functioning at its best! Here's why staying hydrated should be a top priority for you! 🚰

Did you know that water plays a critical role in maintaining your overall health? It's not just about quenching your thirst! Water is essential for regulating body temperature, transporting nutrients, and flushing out toxins. Without proper hydration, you may experience fatigue, dizziness, headaches, dry skin, constipation, and more severe health problems.

So how much water should you be drinking? Aim for AT LEAST 2.5 litres (2500 ml) daily, adjusting for factors like age, weight, activity level, and climate. If you're active or in a hot climate, you may need even more! 💦

💡 Here are some tips to help you stay hydrated throughout the day:

• Drink a big glass of water as soon as you wake up!
• Carry a water bottle with you
• Add flavour to your water with fruit slices or herbs 🍋🌿
• Drink water before, during, and after exercise 🏃‍♀️
• Eat water-rich foods like watermelon, cucumbers, and lettuce 🍉🥒

⚡ Don't forget about electrolytes! Replenish sodium, potassium, and magnesium, especially after intense exercise. These help maintain proper fluid balance, support nerve and muscle function, and aid in hydration at a cellular level. You can get electrolytes from a supplement, sports drinks or simply add a pinch of salt to your water. ⚡

Prioritise hydration for better health and peak performance. Listen to your body, and drink up whenever you feel thirsty!

Share your favourite hydration tips in the comments, and tag a friend who needs to up their water game! Let's stay hydrated together! 👇🚰

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Is joint pain putting a damper on your plans to make the most of the summer holidays and keep up with your kids and grandkids? 🤕💪

If you're all too familiar with the frustration of nagging joint pain that temporarily improves when you're on the move but worsens afterward, know that you're not alone. Many individuals face this challenge, especially active ones like yourself. But here's the thing: Resting won't provide the solution you're seeking.

For someone like you, the answer lies in embracing resistance. 💥

Tendons, crucial components of joint health, often struggle due to poor blood flow, resulting in prolonged inflammation and slower healing. But here's the game-changing strategy: Slow, controlled resistance training can create an ideal healing environment for your tendons.

Imagine taking 3 seconds to lift the weight and 3 seconds to lower it, engaging your muscles and promoting proper healing.⏱️ This methodical and controlled approach not only facilitates optimal tendon recovery but also strengthens the surrounding muscles, boosting joint stability and performance.

Say goodbye to movements like running and jumping that can exacerbate your joint pain, especially if you're dealing with knee discomfort on holiday.

Are you ready to regain control over your joint health and fully enjoy your summer holidays with your loved ones?

Share your questions in the comments or send us a DM. Let's delve into the transformative benefits of slow, controlled resistance training tailored to your needs. Together, we'll empower you to make the most of your summer, pain-free! 💪📩

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Let's chat about the best tips and strategies to optimise your sleep and elevate your overall well-being. Say hello to sweet dreams!🌟🛌

My Top Sleep-Enhancing Tips:

☀️ Get sunlight first thing in the morning: This boosts your circadian rhythm and makes you feel more awake and alert!

☕️ Avoid caffeine for the first 90 minutes and after midday: This prevents those dreaded "caffeine crashes" and sleep disruptions.

🛏️ Keep the bedroom dark and cool and reserve the bedroom only for sleep and s*x: This creates the perfect sleep environment (15.5-19.5°C) and strengthens the mental association between relaxation and sleep!

🧘‍♀️ Practice breath work or meditation before bed: This will calm your mind and nervous system and prepare your body for rest.

📱Avoid screens and blue light an hour before sleep: This keeps your circadian rhythm in check and supports melatonin production.

📝Do a brain dump on paper before bed: Do this to clear your mind and reduce bedtime anxiety.Sweet dreams ARE within reach!

🌠 Incorporate these tips into your daily routine for a better sleep experience. Remember, everyone is unique, and finding the right sleep practices may take some experimentation. Keep trying and find what works best for you! 🙌

Share your favourite sleep tips in the comments and tag a friend who could use a better night's sleep!👇😴 Let's help each other achieve the rest we deserve!💙

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What does a life well lived look like for you?

Is it conquering new hiking trails with your family? 🥾🌄

Is it pushing your limits in intense workouts with your friends? 💪🏋️‍♀️

Is it savouring every moment of your day without the burden of pain, so you can fully enjoy the little things? 🌞❤️

I believe that a life well lived is about having physical freedom - the ability to engage in activities without limitations or fear of pain.

Here's the exciting part: When it comes to rehab, you don't have to sacrifice your active lifestyle! 🙌💯

I understand the importance of living life to the fullest. I’m here to support you on your journey to pain-free, active living.Instead of asking you to give up what you love, I take a different approach:

1️⃣ I take the time to get to know you and your unique goals. Together, we'll uncover what truly matters to you in your life.

2️⃣ I use your passions and aspirations as our compass, tracking progress and celebrating your achievements along the way.

3️⃣ I develop personalised strategies and boundaries that allow you to participate fully in the activities you love, all while progressing through the rehab process.

Say goodbye to the idea of sacrificing your active lifestyle. 💪❌

Say goodbye to endless medication and doctor's visits. 💊👩‍⚕️

Say hello to a life without pain, where you can do what you love with confidence and joy. ❤️🔥

Ready to reclaim your active lifestyle and live pain-free? Drop a 🙌 in the comments or tag a friend who needs to hear this! Let's empower each other to embrace a life of physical freedom and happiness! 💚🌟

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Do daily challenges, from the demands of parenthood to age-related pains or recovering from an injury, often leave you feeling stressed or strained? Breathwork might be your secret weapon! 🧩🌬️

New research (Balban et al., 2023)¹ reveals that simple breathing exercises can not only shift your mood but also trigger physical relaxation - a true mind-body connection! Here's what you need to know:

🌟Feel-Good Factor: Both mindful meditators and breathwork practitioners saw an uptick in positive feelings. But guess what? Breathing exercises, particularly 'cyclic sighing', supercharged positive emotions even more than meditation did¹.

💨Physical Shifts: Breathwork doesn't just soothe you, it brings about a tangible physiological change, significantly slowing down respiratory rates and inducing a state of relaxation¹.

🌈Practical Perks: Integrating breathwork into your daily routine offers a simple, no-cost strategy to improve both mental and physical well-being. Plus, gaining control over your breath boosts your ability to handle stress and amplifies positivity.

🌀The Contenders: The study¹ put three breathing techniques - cyclic sighing, box breathing, and cyclic hyperventilation with retention - up against mindfulness meditation. Each improved mood, but cyclic sighing stood out for its heightened effect on positivity!

Ready to try? Press pause, take a full inhale, then an extra ‘sharp’ inhale, then exhale slowly through the mouth until your lungs are empty. Tap into the transformative potential of breathwork for better mood and wellness today! Your mind and body will thank you! 🙏💫

If this post sparked a lightbulb moment for you, make sure to tap that 'save' button so you can revisit these insights whenever you need to! 🔖

¹Balban, M. et al., 2023. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. Available at: https://buff.ly/3P7Rz5Q

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Did you know that improving your VO2 max can benefit not just your physical fitness, but also your brain health and cognitive function? 🤯

📊 Studies have shown some impressive numbers:

🧠 A 7% increase in CRF (measured using VO2 max) was associated with a 14% reduced risk of dementia (Erickson et al., 2019)

🧠 A 1 MET (metabolic equivalent) increase in CRF was linked to a 20% reduction in cognitive decline (Erickson et al., 2019)

🧠 Higher CRF levels were related to an increase in brain volume by up to 2% (Sexton et al., 2016)

🏃‍♀️ So how can you boost your VO2 max and promote better brain health? The easiest way is low intensity / zone 2 training! Just pick a modality you enjoy, such as cycling, running, rowing or swimming, and try to accumulate time at a low intensity! This could be a half hour session, but as you build your VO2 max it could go on for multiple hours! 🚴‍♂️🏊‍♀️

Take care of your body AND your brain by making aerobic exercise a part of your routine. 🎉

Ready to take the next step towards safeguarding your brain health? Tag a friend to join you in and let's get moving, enhance our VO2 max, and boost our brain power together! 🚴‍♀️🧠🚴‍♂️

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Stress is like water… 💧

Both are essential for survival, but too much, too little, or the wrong kind can cause serious problems.

Consider your workout routine. Exercise is a form of intentional stress, a challenge we willingly embrace for its benefits. Step into the gym, and you're stepping into a space designed to test your limits 💪

But push too hard (overtraining), the wrong way (incorrect form), or foster a negative mindset towards exercise, and this beneficial stress can become harmful.

And this rule doesn't just apply to the gym, but to life itself – work, relationships, personal pursuits. 🌍

Stress isn't inherently bad. It's not just about the quantity, but also the quality of stress we experience, and how we manage it. When balanced correctly, stress can transition from a societal villain to a life-enhancing ally.

In the end, stress, like water, can be harnessed when treated with the right understanding and respect. 🌊

Are you harnessing stress or is stress harnessing you? Let’s talk about it – leave a comment and join the conversation! 💬

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Did you know that how fit you are can significantly impact your lifespan? 💡🏃‍♀️

A comprehensive study (Mandsager et al., 2018)¹ dug deep into the relationship between cardiorespiratory fitness (CRF), measured by VO2 max, and all-cause mortality. The researchers looked at the fitness levels of over 122,000 people and tracked their health for more than two decades.🤯

Participants were sorted into five categories, from Low to Elite, based on their cardiorespiratory fitness (CRF). This is essentially a measure of how effectively your body can use oxygen during exercise, with a key marker being your VO2 max.🌬️

What they discovered was quite astonishing! 📊

Those in the Elite fitness category had a 80% LOWER risk of death than those in the Low fitness group. Incredibly, even those who were just a bit fitter than the Low group (Below Average) had a 29% lower risk of death!

This means that being physically fit, indicated by a high VO2 max, can potentially add years to your life. Shockingly, having low fitness appeared to be even riskier than being a smoker!

Remember, your workout today could add years to your life! Like this post if you're committed to staying fit, and share if you learned something new! ❤️📣

¹Mandsager, K. et al., 2018. Association of cardiorespiratory fitness with long-term mortality among adults undergoing exercise treadmill testing. JAMA Network Open. Available at: https://buff.ly/43vinkP

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Do you know what VO2 max is and why it's essential for your fitness journey? Let's explore how VO2 max is connected to your fitness, health, and longevity.💪🔥

📊 VO2 Max: VO2 max measures your body's ability to use oxygen during exercise, reflecting your overall cardiorespiratory fitness. A higher VO2 max means your body can take in and use more oxygen, leading to better endurance, stronger heart and lungs, and increased metabolic function.💨

🏥 Health Benefits: A higher VO2 max is linked to a lower risk of chronic diseases like heart disease, diabetes, and cancer. It's considered one of the best predictors of overall health and longevity as it reflects the state of your cardiovascular system and your body's ability to use oxygen effectively.🚀

🏋️‍♀️ How to Improve Your VO2 Max: Regular physical activity, especially aerobic exercises like running, cycling, or swimming, is the most effective way to increase your VO2 max. Keep in mind that age, genetics, and environmental factors also play a role.🚴‍♀️🏊‍♂️

💡Curious about your VO2 max? The Cooper test is a simple way to estimate it. Run as far as possible in 12 minutes, and use age and gender-specific formulas to calculate your VO2 max.📏

The average VO2 max levels for different age groups are:
Age 20-29: Men (40-44 ml/kg/min), Women (34-39 ml/kg/min)
Age 30-39: Men (35-40 ml/kg/min), Women (31-35 ml/kg/min)
Age 40-49: Men (30-35 ml/kg/min), Women (27-31 ml/kg/min)
Age 50-59: Men (25-30 ml/kg/min), Women (23-27 ml/kg/min)
Age 60-69: Men (20-25 ml/kg/min), Women (18-23 ml/kg/min)
Age 70-79: Men (15-20 ml/kg/min), Women (13-18 ml/kg/min)

Here are the age and gender-specific formulas for the Cooper test:
For men:VO2 max = (distance covered in meters - 505) / 45
For women:VO2 max = (distance covered in meters - 505) / 39

So, are you ready to level up your fitness, health, and longevity?
Start working on improving your VO2 max today!🎯

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Ever felt like your family's history of knee problems or chronic back pain is a life sentence? Let's set the record straight!

Here's a reality check: Believing you're plagued with "bad genetics" is a belief that steals your power. It shuts the door on possibilities for recovery and improvement.

Why? 🤔

Well, if you're convinced that your genetic code has cursed you with unavoidable pain, you're less likely to seek proactive solutions. You might accept discomfort as a part of your life, never exploring the potential for a pain-free existence.

However, the truth may surprise you! 🎉 Most of us are remarkably average when it comes to our genetic makeup. It's not likely that we've been genetically predestined to experience physical pain.

Are there genetic conditions that lead to pain or disability? Absolutely. But remember, these are exceptions, not the rule. Your chances of suffering due to genetic reasons alone are quite slim.

Often, we absorb beliefs from our families and societal structures. These beliefs trick us into thinking that a shared family history of similar aches implies a grim future.

Here's the reality check: That's not the truth! 🎈

You are not doomed to a life of pain. Instead, you are empowered to explore and pursue your best life, free from the shackles of genetic determinism.

Your first step? Share with us your experiences and thoughts in the comments below! Let's kick-start a conversation about overcoming "bad genetics" and reclaiming our health. 🚀

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