Kent Women’s Health Club

The most perfect way to say ‘thank you’ at the end of term.

All the bouquets will have a selection of the most gorgeous, colourful summer blooms and be gift wrapped, in their own water bubble.

Pre-order now to have your flowers ready to collect for the last day of term. Just let me know what day you’d like them ready for (during w/b 17th July) and how many bunches you need 🌿💜

👀…New adventures…

Say hi to 🌷🌿

Eeek, I’m so so so excited and nervous at the same time to put this out there - and conscious also that the KWHC hasn’t been here all that long either. I’m very glad I tried it and without doing it, it certainly wouldn’t have given me the focus I needed to make an even bigger jump and do something that I really wanted but really feared.

KWHC is all about trying new things and stepping outside your comfort zone.. so here I go!

I’m super sad to be saying goodbye to the amazing team but **my home clinic will remain open for osteopathy and sports massage 2 days a week as usual** so I will still be here for all of your injuries, aches and pains.

The rest of the time you’ll find me making bouquets and creating flowers for weddings, events and occasions - and I can’t bloody wait 💜

Give me a follow - flower pics on your feed will always brighten your day. 🌿🌷

I also have a special intro offer of hand tied bouquets similar to what you see in picture one for £25 - pure lushness, packed with blooms, all in their own water and and delivered free of charge to Hildenborough, Tonbridge and surrounding areas. There is only 10 available though so grab one - treat yourself 🥰

Orders need to be in by Friday at 5pm for delivery early next week.

If you are still reading.. to those who have been behind the scenes listening to me harp on and what initially started as a pipe dream, thank you. 😘😘

Delilah and Herb is officially open for business 🥂🥂

☀️Dates for your diary☀️

Fri 19th May - Meet Up Run (free) - Penshurst

Sun 21st May -Sunset Paddle and Breath Workshop with - some places left!

Fri 26th May - Meet Up Walk (free) - Penshurst

Links for all the above in bio.

💛YOGA WALKS💛 After having to cancel the last one, I’m still holding out on these as the ground is so wet and it’s still raining! I have found a beautiful private paddock in Hildenborough where I could host a series of outdoor classes over the summer - who would be interested? If enough people I would look to start in June (ground drying up permitted!).

Finally - here’s a picture which I love from The Hildenborough Road Races last weekend. I had the pleasure of taking on the role of Race Director this year and bringing the races back to the community after a 3 year gap. So great to see so many fab ladies joining us for the run as well as volunteering, stall holding and marshalling. Thank you to everyone! Girl power 💜

Very excited for our next outdoor adventure 🏄🏼‍♀️

Teaming up with on the 21st May for a late afternoon paddle along the River Medway - stopping off along the way for a breath workshop.

No worries if you don’t have a board - you can hire them.

Paddleboarding is my absolute favourite thing for a little bit of peace, quiet and calm 😍 seeing the river from a different point of view.

You can also hear Ana and I speak about the mental health benefits of being near the water on my podcast (link into bio).

Details to book are in the bio - happy paddling!

Coming up soon! So excited about this one. A lovely eve I g paddle along the River Medway and a stop of for a breath workshop 💜

Paddleboarding and the Beautiful Breath ❤️ with our Breath Work Guru ❤️

https://eola.co/w/1782/activities/paddleboarding-the-beautiful-breath

Looking for something to do this bank holiday weekend??

Still time to sign up (until midnight on Sunday) or come along last minute and enter on the day.

Fun kids races 💜 adult races 💜 BBQ 💜 pop up cafe 💜 ice creams 💜 and more…

Come on down! 🏃🏼‍♀️🏃🏻‍♂️

Link is in the bio 🙌🏻

Bluebells, bottoms (muddy ones.) and baa lambs.

Evening adventures 🌿

💬🎙️NEW EPISODE ALERT 🚨

Ana Teubler runs a fantastic small business in and around the Tonbridge, Kent area which began as a group of friends during lockdown and has snowballed into an amazing community of paddleboarders in the short time since. Ana talks all about her passion, how being on or around the water has proven mental health benefits as well as the physical benefits. Ana delivers 1:1 lessons, trips, retreats and on Fridays (my fav) 'Ladies Who Launch' from the banks of the river Medway. If you haven't tried SUP before you might want to take a listen and be inspired to try something new.

Very exciting!....Ana and I are collaborating on the 21st May 2023 to bring you  a sunset SUP with a breath workshop - all the links to book this and listen to the podcast are in my bio 💜

Rounding off the holidays 😞

Still on our doorstep but brand new paths to all of us. Exploring part of the North Downs Way from Otford to Wrotham - just over 6 miles, perfect for the kids and a nice pub at the end 🍺.

Complete with wildlife 🐄🦅🦊🐴, tree swings and muddy puddles (oh and not to mention the views for miles…. 😍)

So pretty and some inspiration for another KWHC walk 💜

Is there anything you used to do often when you were younger that you miss now?

For me that’s being in the saddle. My ultimate happy place 💜

I avoided it for years after a bad fall and loosing my horse in my early 20’s but 4/5 years ago, I can came to the conclusion that life is too short and I got back on.

It’s certainly exercise (hello inner thighs 😅) and it still feels like an adventure - adrenaline and heart pumping cantering through the puddles. It’s so much more though too - it brings back out that teenager who just loved to be out, giving anything a go and feeling free 💜.

What old love could you rekindle? You are never too old…

PS: What another beautiful day. ☀️🌿 The forest is absolutely stunning at the moment! Do get up here if you can 🦌🌳

Following your period, you now have around 5/6 days where oestrogen levels in your body will continue to rise towards their peak at ovulation, otherwise known as the late follicular phase.

Oestrogen does SO MUCH throughout our bodies on every level but when thinking about being active, we know that it directly affects our muscles, tendons and ligaments. It improves muscle mass, increases collagen content in connective tissues and decreases stiffness in our tendons and ligaments. You can see how this might impact our performance and injury rates!

You might find having a higher oestrogen level gives you a bit more energy, you might feel stronger and be able to tolerate high intensity exercise better - overall, you might feel you can push yourself a little more 💪🏻

🚨Did you know oestrogen is a pre-cursor to serotonin, dopamine and noradrenaline? These are your happy hormones so it’s common for women to feel ‘their best’ in this phase - mentally, as well as physically.

In other words - this may be a great time to go for it! Remember though, we are all different, track your own cycle and listen carefully to your body 🙏🏻👂🏻

……..

Soul food 🖤🧡

Nature. Movement. Play. Friendship. Adventure. Laughter.

It’s never just ‘going for a run’ - what a way to start the weekend.

Ready for some weekend listening, the next episode is up! 💬🎙️

Evie Serventi is a sports psychologist who I have had the privilege of working with in the past and I was so pleased that she could join us today all the way from the Gold Coast in Australia where she now lives.

This conversation is fascinating - Evie unpacks all the junk around motivation and explains in clear easy steps how to find your own true internal motivation that fits in with your life and your values and will keep you going on and on. It's a great one to listen to if you're struggling to start something new or even if you need a bit of a boost and that mojo has dropped.

We also briefly discuss Imposter Syndrome and how to move through barriers that might prevent us trying something new or putting ourselves out there.

These are some great points to carry through into activity, movement and sport but can also be applied the whole of your life!

Listen, like, subscribe and review. Share with someone who you know will find this useful 💜💜 thank you and enjoy!

🔗 spotify - https://open.spotify.com/show/4jD3bKVZ9uydOtm5DHFQBj

Apple - https://podcasts.apple.com/gb/podcast/the-adventure-ready-podcast/id1676062856https:/podcasts.apple.com/gb/podcast/the-adventure-ready-podcast/id1676062856

What a great month this has been, celebrating International Women's Day and lots of inspirational conversations. Hope you have enjoyed it as much as me. It was lovely to see some of you at our social, walk, run and online Yoga session.

So apparently, spring is here....let's hope the rather persistent April 'showers' ease off soon and we can all get outside a bit more!

Upcoming dates for your diary:

15th April 7am - Sunrise Yoga Walk, River Medway Path, Tudeley
https://www.kentwomenshealthclub.co.uk/.../sunrise-yoga-walk

21st April 9.30am - Meet Up Walk *FREE* - Ridings Cafe, Hildenborough
https://www.kentwomenshealthclub.co.uk/.../free-meet-up-walk

22nd April 8.30am- Meet Up Run *FREE* - Haysden, Tonbridge
https://www.kentwomenshealthclub.co.uk/.../free-meet-up-run

25th April 7.30pm- Online Class - Active Core and Pelvic Floor
https://www.kentwomenshealthclub.co.uk/.../online-class...
1st May from 11am - Calling all runners! Hildenborough Road Races (2.5, 5 or 10 miles plus kids races and family funday)
https://www.hildenboroughraces.co.uk

21st May 4pm - Sunset Paddle and Breath Workshop, River Medway (with Standup Paddleboarding With Ana) - tickets on sale very soon!

*date tbc - Go With the Flow - a practical and informative workshop all about female hormones. Learn what your hormones do and how to work with them throughout the different phases of your cycle.

Remember the podcast is available for motivation and inspiration at all times! Like and subscribe to keep up to date with new episodes.

Spotfiy -https://open.spotify.com/show/4jD3bKVZ9uydOtm5DHFQBj

Apple - https://podcasts.apple.com/.../the-adventure.../id1676062856

There's also the blog on the website and our Instagram page where there's lots of free information, tips, advice etc!

Day 2: Can I exercise on my period? 🩸

If you want to - Yes ☺️

There are many factors that will affect your desire to exercise in the first few days of your period but in many cases - exercise could be really useful.

If you suffer from painful periods and cramps, many women find that gentle movement or exercise actually helps to relieve these symptoms. In this instance you might find that something gentle like a walk or some Yoga is most helpful.

If you are feeling ok and comfortable to exercise, for a lot of women, this is a really good point in their cycle to do so. At this stage (known as the early follicular phase), all of your hormones have dropped back to their lowest levels (anyone else feel that ‘release’ the day their period starts?!). Oestrogen will start slowly rising again from around day 5/6 up to a peak at ovulation (around day 14/15).

Exercise might feel generally easier in this low hormone phase - when we are date I say it ‘most like a man’ (physiologically!) Some research has found women are stronger, less likely to feel pain and recover faster when their hormones are low. So if you are feeling it, go for it - you might find some great results!

The picture is me completing an Ironman.. on my period 😍 logistically a bit more frustrating when out all day (!) but certainly didn’t hinder my performance.

NB: all women are UNIQUE and a lot of the research is still limited and often contradictory. Using these suggestions as a guide, keep track of your cycle (see last post!) and find what works for you 💜💜

………..

Our next live workshop coming up on 25th April covers all of this and more in depth and detail. Details coming soon!

www.kentwomenshealthclub.co.uk

Enjoying the podcast? 🎙️💬

The next episode is live! Back to more inspiring ‘real’ women and this time I’m joined by retired physio who chats to me all about her many, many adventures from skiing, mountaineering, cycling the length of the UK, triathlon, cold water swimming and more.. her list is endless.

What’s even more amazing is Clare is more adventurous than ever as she moves into her retirement AND following a total hip replacement. She is a wonderful example of how to get older, whilst staying young 💜💜

Thank you Clare for your time in between your busy adventure schedule!

You can find the link to the podcast (on all platforms) in the bio 🎙️🎙️

Like, subscribe and comment, ask questions. We hope it inspires you.. every woman deserves an adventure!

KWHC began from combining my clinical practice with my love of adventure.

I love, love, LOVE seeing women realise they CAN heal and are stronger and more capable than they realise. Sometimes you just need the right help and guidance 💜

If you wonder if I could help you, please just ask.

Tomorrow evening @ 7.30pm

A live, online Reconnect session - my blend of Yoga, Pilates and yummy MOVEMENT 😍😍

You can sign up via the link in the bio 💫 come and join us!

Happy Mother’s Day 💐

Looking back for a photo and wow we’ve had some adventures together - big and small. Often it’s the most simple ones that make the best memories 💜💜

Very pleased to say that the popular Hildenborough Road Races are making a return this year 🏃🏼‍♀️🏃🏻

2.5, 5 and 10 mile options as well as children’s races on the Rec prior to the start of the main race. We’ll also have serving drinks and sweet treats, a Scouts BBQ, ice-creams, face painting and more local businesses 🙌🏻

All the information and entries can be found at..

www.hildenboroughraces.co.uk (link also in bio)

Please share this and support this fantastic community event - all for good local causes 💜 look forward to seeing you there!!

Happy International Women’s Day 💜

In all honesty, I was of course planning a fancy post but life happened. So here is our wonderful practice manager and I, holding the fort at , with a quick selfie between patients. Keeping the show on the road and keeping it real 🙌🏻

Here’s to all the other incredible women who relentlessly spin all of life’s plates every single day. We’ve got this 💛

Exactly what it says on the tin, no strings attached 😜

Join us for a drink (or two) on Weds 8th - why not bring a friend?

🥂🍹🍷🍻

Hello March!

So excited for this month ✨✨

This month is all centring around - celebrating our achievements and inspiring each other.

💜 8th - our first KWHC social, join us for a few drinks at the 7.30pm

💜 10th - Walk Meet Up 9.30am @ Haysden Country Park. We’ll walk for approx 45-60mins - join us for free and why not bring a friend?

💜 18th - Run Meet Up 9am for and a coffee after - don’t forget your barcodes!

💜21st - live online yoga based workshop - £8 (or free if you are an Adventure Ready Plan member).

Watch out for the individual event posts with more details or please message me.

We also have the first of our new podcasts coming up (excited very much so!), our regular cardio Strava challenge, a special International Women’s Day Challenge and more! It’s a busy one 😍😍

Look forward to seeing and speaking to some of you over the next few weeks!

📧[email protected]
💻www.kentwomenshealthclub.co.uk
📲Free Facebook group - join us! - link in bio

This needs un-packing on so many levels (pun intended 😝)

Would love to know your thoughts on this 👇🏻👇🏻

Well earned treats for the KWHC four legged division after our monthly Meet Up Walk this morning in Tonbridge.

Keep your eyes peeled for March’s date coming soon if you’d like to join us 💜