Fitness Fox London

For the final 24 hours you can purchase this challenge with 10% off - code loose at checkout
I have 40 ladies all booked & ready to go
Come & join us!!

The Midlife Mobility 28 Day Challenge A 28 day plan to focus on relieving joint aches and pains and moving your body intentionally to focus on improving mobility

This is Sarah

Sarah is about to enter her forties in her strongest body!!!

A remote PT client who came to me 3 months ago feeling ‘meh’

She wanted to feel strong, fit and capable to keep up with her two young active boys

She completed two full body sessions each and a short mobility routine

Her strength and fitness levels have increased hugely!!!

I programme all her sessions remotely and meet with her once a month to run through the new exercises in her plan

It’s simple, straightforward and most importantly IT WORKS!!!

If youre stuck in the same loop

Investing in the same things that do not give you the results you want

Why not give 1-1 coaching a try???

DM me - let’s chat

✨Perimenopause Transition Truths✨

Navigating the transition into midlife & perimenopause

It might seem like we have little control over the outcomes or symptoms our bodies might experience here

In reality, there are lots of behaviours within our scope of control that can impact how this phase of life feels

Obviously the big two …..exercise and nutrition play key parts

However there are many other things to consider… which can help to contribute to our experience and our ability to not just survive this phase…..but thrive !!

And it’s also great to remember that everything we do in the run up to this phase will also count!!

Lifestyle and stress are just another two BIG contributors here so it’s really important to remember not to neglect

✨ Rest
✨ Self Care Practices
✨ Non Stressful Movement
✨ Emotional Health
✨ Good Sleep Hygeine

🗣️ MY UPPER BODY IS SO WEAK….

One of the most common things I hear from female clients….

AND, one of the most common things I see is ladies trying to do exercises with dodgy form ….like press ups OR lifting tins of beans to ‘TONE’ the bingo wings…

Both of these are ineffective & wasting your extremely precious time …

Let’s simplify it…

▶️1. Focus on the big movement patterns first.

There are 4!

You need a horizontal pull exercise for your back
You need a horizontal push exercise for chest
You need a vertical pull for your back
you need a vertical push for shoulders

Example
Seated Row - pull
Modified press up - push
Assisted chin up or lat pull down - V pull
Shoulder press - V push

Forget bicep curls and shoulder circles for now 😏

▶️ 2. Lift HEAVY enough

The tendency is to lift too light here
Aim for between 6-12 reps and absolutely make sure that the last 3 reps are really starting to get bloody hard
Non negotiable

▶️ 3. More PULL than PUSH
Most women I see live in a world where they sit at a desk, carry children around, look at their phones for endless hours …..

These movements are all focused on using the front of the body muscles - pulling us into rounding shoulders, tight chest etc

IMO everybody needs more work and strength in the underused and often weaker muscles of the upper back and lats (big back muscles) to balance this out

▶️ Summarise
You need 4 exercises
You need to invest in the right weights
Structure more sets of pull than push
Aim for 3-4 sets of each exercise per session, 2x per week

If you found this useful please hit the LIKE or SAVE button

✨BODY FRUSTRATION✨

I hit 40 ish and got so flippin fed up with my body

It was tired, achey and didn’t do what I wanted it to

I loved having a full life BUT I got trapped in believing that I had to maintain high standards in EVERYTHING

The trap many women fall into I think

Being a mum, owning a business, trying to have a social life, renovate a home …..the list goes on

I was tired, I’d just come out of 5 years of disrupted sleep but I still EXPECTED my body to fire on all cylinders ALL the time

I pushed through, repeatedly …..and I paid for it, because at 40 my body said NO!

Why I felt I had to show up and do it all was part of my journey of healing….understanding this and removing some hard long held beliefs was KEY

Trying to prove to myself & others I still had what it took to perform, look a certain way was another massive block

We get stuck in these loops that do us no favours

What did I do

✨ Therapy & Coaching
✨ Self Reflection work
✨ Inner Child Healing
✨ Mindset reframing
✨ Practiced restful & calming techniques

There’s so much gold in taking some time out to explore our inner world, often I’ve found these areas are the foundations of how we make meaningful changes in life …

💥BALANCE💥

If we want to be fit, strong and active long into our older years, we must learn that flogging ourselves repeatedly in all areas of life is not our best strategy

A chronically high stress body is not one that thrives through life

It can be more prone to illness, joint pain, weight gain and feeling low

TWO IMPORTANT STRATEGIES

1. Shorten workouts
I use this a lot with clients, we don’t always have to perform a long arduous workout
Shorten the sets and shorten the time spent physically stressing your body

2. Switch it up
We must have alternative ways to move our bodies in the locker
Mobility training, low intensity cardio or a few low key bodyweight exercises
Movement is essential but non stress ways to do this are much needed

Being able to adjust your training sessions to suit your:

💥 Energy Levels
💥 Sleep (or lack of)
💥 Stress Levels
💥 Mood
💥 Bouts of illness

IS A SKILL WE ALL NEED …..

But especially if you’re in this for the long game

And of particular importance if you’re a woman over 40, entering the perimenopausal years

WHY?

Aging and hormonal fluctuations can make it harder to recover so choosing our tough sessions when we are best prepared becomes more important

Cortisol is on the rise too so ‘going hard or going home’ might not place our bodies in an optimal state if we are already depleted

✨GOOD ENOUGH is THE best mental attitude for me✨

🌈When I stopped always trying to BE MORE, DO MORE, RUN FASTER or BE SMALLER

✨I started to feel BETTER!

▶️Every day I show my body a little respect and move, sometimes it’s 5 mins and sometimes it’s a more challenging longer session

✨After not being able to move with injury my mantra now is to always find the sweet spot between flogging myself and knowing that what I’ve done is GOOD ENOUGH

Shedding my own expectations around what my body ‘should’ be doing made so much room for real body gratitude & self respect

Today I….

✨I feel the healthiest I’ve ever felt
✨Even though I’m softer and I have a higher BF
✨ I prioritise rest
✨I prioritise mental health
✨I enjoy my sessions a lot more
✨I train for my future values not my past self

✌️HAYYYYY!!!✌️

✨A little about moi, for the new women following my page

▶️ I have been working in fitness as a Personal Trainer for over 20 years

▶️ I began my career working for Morgan Stanley, as a PT, training mostly men

▶️ I left this job behind in 2011 and setup Fitness Fox London, changing tactics and very much supporting women now with all their fitness needs

▶️ I am a huge advocate of building strong women, with a variety of training modes but mainly my jam is solid strength training

▶️ I also stand for helping women realise their potential aside from aesthetics and take up the space they deserve

▶️ Transitioning into my 40’s has been a steep learning curve and this has made me want to help women over 40 navigate this change with clarity and control

✨I have two daughters which has been a big influence on how passionate I am about changing the narrative around women’s bodies, so that they don’t grow up in a world fixated on ‘how they look’ being the sole source of their worth

🌈YOU ARE ENOUGH 🌈

▶️You are enough if you have belly rolls

💥You are enough if you haven’t bounced back after babies

✨You are enough if you show very normal signs of aging

▶️We exist in a warped society that celebrates extreme thinness, hard flat abs, snap back after pregnancy bodies, wrinkle free fillered faces, staying unnaturally young looking for as long as possible ETC ETC BLAH BLAH

▶️The pressure I felt to SNAP BACK after my babies was REAL

Heightened by the fact I was a personal trainer I felt ALL EYES were on me to show the world I could get flat bellied in record time

I HATED MY POST BABY BELLY

I wish it were a different story - but I genuinely didn’t want to accept the body I had

Recently after injury & years of inner work I really LET GO

I Let go of this notion that I had to BE something and LOOK a certain way

It was one the most freeing things I ever did

to allowing myself to exist without that constant nagging feeling we all have that

🤕I AM NOT ENOUGH AS I AM🤕

YOU ARE

✨ WE ALL STRUGGLE WITH TIME & ENERGY……

These tips are based mostly on how we setup our time

And how we can make exercise bouts match our flagging energy when we need to

These things are REALLY KEY

There are other factors at play too - but one post can’t fit them all in !!

These include:

▶️ Mindset
▶️ Diet
▶️ Stress Status / Mental Health
▶️ Support Networks
▶️ Proper Understanding of what to do

I hope these help you 🥰

💥CHANGES DURING MY 40’s💥

Pushing through and doing MORE is not the way forward

Putting my ego to one side allowed me to embrace movement with a fresh grateful outlook

Doing a lifestyle audit meant I took my ‘unhealthy habits’ or ways I distract myself seriously
These may have been small - but they all compound!!!
I’m talking sleep, stress, alcohol intake, caffeine, water ….
It all made a difference

Share this with anyone who needs to hear these! 💋💋💋

🌈Flow & Let Go🌈

Bookings open…..

A one day retreat at the stunning Yoga Bespoke, West Sussex, RH10 4TA on Sunday 15th October

Come & join Kelly and Rachel at this breathtaking studio on the lake for a day to nourish your soul and honour your wellbeing

We have created a calming space for you to feel nurtured and to explore movement, aromatherapy essentials & breath work

The days starts at 11am and commences at 4:30pm

It’s costs £111 inclusive of lunch & snacks

Give your mind and body an opportunity to unwind from the busy chaotic day to day life and fully let go and relax!

* 11.00 - Arrivals and Tea
* 11.15 - Movement & Mobility Class
* 12.15 - Lunch
* 12.45 - Walk in the beautiful green surroundings
* 14.00 - Aroma Yoga Class
* 15.00 - Tea & Cake break
* 15.30 - Letting go ceremony & Water meditation / Journalling - outside
* 16.00 - Yoga Nidra & Close
* 16.30 - Farewell

✨'Flow & Let Go'✨

🌈A one day retreat at the stunning Yoga Bespoke, West Sussex on Sunday 15th October

⭐️Come & join Kelly and Rachel at this breathtaking studio on the lake for a day to nourish your soul and honour your wellbeing

💫We have created a calming space for you to feel nurtured and to explore movement, aromatherapy essentials & breath work

✨The days starts at 11am and commences at 4:30pm

☀️It’s costs £111 inclusive of lunch & snacks

💥Give your mind and body an opportunity to unwind from the busy chaotic day to day life and fully let go and relax!💥

To book please follow the link in my BIO

&letgo

* 11.00 - Arrivals and Tea
* 11.15 - Movement & Mobility Class
* 12.15 - Lunch
* 12.45 - Walk in the beautiful green surroundings
* 14.00 - Aroma Yoga Class
* 15.00 - Tea & Cake break
* 15.30 - Letting go ceremony & Water meditation / Journalling - outside
* 16.00 - Yoga Nidra & Close
* 16.30 - Farewell

💥Thin is not always synonymous with healthy 💥

In my early 20’s I was your typical skinny Minnie

I was also at my most unhealthiest

I ate like total s**t, drank way too much, had zero idea how to manage stress/anxiety unless it was through alcohol and other things

I obsessed about staying thin

Today, I have way more body acceptance, a much healthier approach to life in general and I exercise in a way that supports my life

I’m a stone heavier, but I’m WAY more healthy, both emotionally & physically than I was back then

Healthy is when ….

▶️ We relinquish to control your body extensively through exercise

▶️ Are not thinking and obsessing over our food and can eat freely

▶️ Have an exercise plan that manageable and makes you ‘FEEL’ good

▶️ Can effectively manage life stress without the reliance on drink/drugs/distractions

Thoughts?!

I started Strength Squad 5 years ago when I realised that lots of ladies needed help to understand how to properly programme resistance training

It started with a group of 8 women on wanstead flats

It’s now grown to many more at various locations and lots of returning clients every round!

I know I harp on about strength training and it’s multitude of benefits but trust me, if you’re over 30 there is no better way to keep your body FEELING and LOOKING fit

AND helping you fight off the aging process and maintain your bone & joint health

We start our course next week…..link in BIO to know more & book 💪🏽💪🏽💪🏽

💪🏽WE ARE BACK 💪🏽

🔥 MAKE THAT CHANGE 🔥

✨A powerful course that combines both in person & online supported sessions✨

▶️ In 8 weeks go from feeling stuck, out of shape and unsure of how to perform strength work to confidently moving again, more mobile and less stiff and feeling fit & empowered! ◀️

This supportive space is designed to help women improve strength, mobilise stiff tissues and build consistent habits that create resilience

✨ Starts Sat 9th September✨

🤾‍♀️Beginner & Intermediate levels available🤾‍♀️

➖ STAY ACCOUNTABLE

➖EXECUTE FUNDAMENTAL EXERCISES PROPERLY

➖SEE REAL IMPROVEMENT USING PROGRESSIONS (rather than a random set of exercises each & every week)

In Person Class Details
Saturdays - 8am Wanstead Flats, 8am Central Park, 9am West Ham Park
Tuesdays - 7pm Christchurch Green, Wanstead
Wednesdays - 7pm Wanstead Flats

Equipment Needed
You will need to purchase all the equipment before you start and bring to ‘in person’ classes

- A kettlebell (cast iron) or single dumbbell *amazon, Argos or decathlon have good stock* (4-12kg)
- An exercise mat
- A long resistance band

How to book

https://www.fitnessfoxlondon.com/strengthsquad

Click this link in the BIO

Bookings are officially OPEN!

Sometimes these are the only ways! 😂

🔥REBEL MUMS CLUB RETREAT🔥

This weekend I had the absolute pleasure of helping to lead a retreat for some of the most beautiful women and curtesy of the legend that is

It is honestly such a wonderful thing that Vics has set up this supportive space for mums/women to come together and fully relax & feel safe

I lead a movement class and a pelvic floor & breathing workshop - the energy was lush!

🌸The location was stunning

🌸The bants was in full swing

🌸My fellow hosts and Anya were truly inspiring

I feel very blessed to have been a part of it all

Bring on the next one 🥰

✨8 or 12 week coaching programmes✨

We specialise in helping women FEEL resilient, strong and more capable to take on life

⚡️We are opening bookings for our 8 & 12 week personal fitness coaching slots

👉Both in person training at your home OR remote training options

If you are looking to…

▶️ Weave strength and mobility work into your week without it becoming overwhelming

▶️ Prioritise yourself and your health and make some real progress

▶️ Receive expert guidance, proper structure and accountability to your training

▶️ Regain strength and fitness at a level that’s right for YOU

*We have 2 spaces available*

Please get in touch below to find out more….

Our bodies will go through SO MANY changes during our life

▶️ pregnancy
▶️post birth
▶️perimenopause & menopause
▶️stressful times
▶️injury and more

Body acceptance = learning to soften & flow with the changes rather than fighting so hard against them

It’s SAD that we feel like we can’t accept these fluctuations and the natural bodily change that occur during transitions

Celebrate softer, thicker seasons without the desperation to change

Normalise that we ALL go through changes

We can be perfectly happy & healthy at larger sizes

We can still strive to make body composition changes too if that makes you FEEL good

But we shouldn’t be made to feel like one trumps the other if it detracts from your well-being

What do you think?!

Credit to for the caption

🤱Are you a bit stuck on how to return to exercise post baby?

Sometimes info can be confusing so here are our 4 tips on some of the key factors to help you glide back into the workouts you LOVE 🔥

As always, please share or ask away if you have any questions

✨YOU MATTER✨

☝️Enough of putting yourself bottom of the pile☝️

🔥WE WANT TO HELP YOU FEEL BETTER🔥

🤬Not more BS on ‘get summer body ready’

✅Let’s get RESILIENT, let’s feel POWERFUL

And for this STRENGTH work is a great place to start!

Recent study finds STRENGTH TRAINING helps promote

▶️ Life expectancy
▶️ Blood glucose
▶️Maintain a healthy body weight
▶️ Have better cardiovascular systems
▶️ A healthy heart & blood pressure

💪🏽HEALTHY BODY
💪🏽BETTER QUALITY OF LIFE

Strength work is so much more than ‘looking’ a certain way

Study Findings

Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies British Journal of Sports Medicine

A recent meta-analysis found that people who do muscle-strengthening workouts are less likely to die prematurely than those who don’t, adding to previous evidence that strength training has long-term health benefits.

The study found that just 30 to 60 minutes a week of strength training may be enough. Those who worked out for this duration had a 10% to 20% lower risk of dying during the study period from all causes, and from cancer and heart disease specifically, compared to those who did no strength training.

✨Running Post Birth✨

You had a baby & want to get back to what you love….RUNNING

Things feel ‘healed’
You’ve got the green light at the 6 week check
You’ve done a few squeezes - although you’re not entirely sure these were right?!

Your mind might say yes ….

Is your body ready for hitting the road, even if you’re going to start slowly?

It is always recommend that 6-8 weeks of foundational rehab of the whole body are your go to as your first types of exercise after having a baby

This can and should include
✨breath work
✨pelvic floor rehab
✨muscle strengthening
✨postural exercises
✨mobility

If you’d like any more info or guidance please get in touch!