fit2lovelife.com

Yoga Classes all back on this week so you can start 2024 on the mat.

Everyone is welcome to come along to classes, and this week we will ease our selves back into practice, so great if you are new to yoga , or have not practiced for a while.

Please message to book your mat or to get further information you can go to my website www.fit2lovelife.com

Happy New Year
Ax

What´s new for 2024 at Fit2💙Life - https://mailchi.mp/660307f1c79a/whats-new-for-2024-at-fit2life

Today is always a day that reminds me as to why life is for living. Its Dad´s anniversary ( 24 yrs ago today) and also reminder of Mum´s last Christmas which was spent in hospital (35 yrs ago) .

Life events definitely shape you as a person, for me they made me be grateful every day , and to try to have purpose for each day and not waste it .

Being fit to love your life is a massive part of this , taking care of the one vehicle we have for life our body is so important , so that we can get the most out of every day.
We need to be able to go out and face life full on with open arms, embracing all that it is has to offer , and even in the dark times having gratitude that we can experience them.

Making simple changes to your health and wellbeing can ensure that you can go out and live life with vibrancy and passion, to have the energy to fill those days and to continue to do it as we age. The stronger our foundations are they will help us to live the life we want to.

So go and grab every day with a smile on your face, a spring in your step and gratitude for each day 🤍
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19 years ago, today I got on a plane and flew to Portugal. I left the corporate world behind and embarked on a new life and new journey as a personal trainer and sports massage therapist.

A lot has changed in the 19 years, I got divorced, i have travelled to India and Bali to do Yoga TTs , and done a vast number of other courses and the way that I train people has changed significantly over those 19 years.

The one thing that hasn’t changed is my passion for talking learning and sharing about health and wellbeing, and how we can be fit to love our lives.

I am grateful for all my clients over the last 19 years. I have learnt from all of you and I’m very honoured and blessed that you’ve allowed me to be part of your health and wellbeing journey. It really is a privilege to help people. People come to you at all different times of their lives, and it really is a privilege to be able to help somebody through this time to reset them on there on their journey and find their path to be the healthiest and fittest that they can be.

I’ve always been an advocate of not following quick fixes of following fads, but being able to find the way that works for you And I love that my client embrace that with me, we learn together finding what works for each of us.

When I used to massage I´d learn more about injuries and patterns, with each massage I did. Seeing similar movement and pain patterns finding what works and what doesn't and how different people respond to different treatments. It’s the same with training and nutrition. You learn how people react to exercise, what works and what doesnt. How individual peoples nutritional needs are , and how we all need to be motivated slightly differently. Its also about learning how our training needs change at different times of our lives and to how to make it enjoyable and not a chore.

I just like to thank my clients for being my clients for sharing their journey with me and enabling me to have done this for the last 19 years and here’s to the next, maybe not 19 but at least 10 years of sharing this journey with you

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Do you ever find yourself focusing on the negative things in your life? It's so easy to get caught up in what's going wrong that we forget to be thankful for all the things that are going right. That's why it's important to have an attitude of gratitude.

When we focus on the good things in our lives, we feel happier and more fulfilled.

Gratitude can help us in other ways, too. When we're grateful, we're less likely to take things for granted. We appreciate the people in our lives more, and as I often talk about when teaching yoga being grateful for our body's that enable us to move through life, even when if they feel stiff and might be injured.

Gratitude can also help us cope with difficult times. When we focus on the things we're thankful for, we're better able to put our problems into perspective, and to find solutions for them.

So, how can we cultivate an attitude of gratitude? ✴ One way is to start a gratitude journal. Every day, write down three things you're thankful for. They can be big or small, but they should be things that bring you joy.
✴Another way to practice gratitude is to say thank you more often. Thank the people in your life who make a difference, and thank yourself for the things you do well.

✴My day starts with my daily dog walk, and that allows me to give thanks for nature, for where I live, for Billie who ensures I get up and walk every morning - and then I often think about other areas and other people or things I am grateful for.

Remember, gratitude isn't just for sunny beach days, or when life is all good.. It's something we should practice every day. When we focus on the good things in our lives, we attract more good things, and it is better for our health. We are more likely to adopt healthier habits and choices, have less stress and sleep better.

So, take a moment to appreciate all the blessings in your life. They're there if you look for them. 🤍🙏

Accountability

Sometimes, it can be challenging to motivate ourselves to stick to a healthy routine. To find the consistency we know that we need can be hard to find at times. Accountability can be a game-changer when it comes to achieving your health and wellbeing goals.

Having someone to hold you accountable can be a powerful motivator and make you more consistent in your training. A workout buddy, personal trainer, or even a friend who shares similar fitness goals can be an excellent source of support. They can help you stay on track, offer encouragement and support , and help you to reach your goals.

Accountability can also help you push past your limits and achieve results you never thought possible. When you are accountable to someone, you are more likely to push yourself harder and stay committed to the process, even when it gets tough.

So, if you are struggling to stay on track, find someone who can hold you accountable. It's not a sign of weakness; it's a sign of strength and commitment to your health and wellbeing.

If you want to learn how you can work with me online so that you can have someone to hold yourself accountable to then please message so we can tart to work together .

Menopause has a massive impact on the brain, but it was only in the 1990s that research started to come out about menopause impacts the brain, and the effect our declining estrogen levels have on it.

For those of us who are Post menopausal, we are all to aware of how our mind changes during this time, but it is so great that now there is research which proves that these changes are real and not something that we "make up in our head" !

Every woman experiences menopause differently , for some of us it can be a very unsettling and scary time. The great thing is now there is so much more out in the open about it and it is spoken about so much more than even 10 years ago when I was at the start of perimenopause and not understanding what was going on with my mind or my body.

At this time it is even more important we look after our health and wellbeing as this will have a massive positive impact on us as our bodies change and as we go past midlife .

January is going to see the start of Fit2loveMidlife - there will be classes starting at the end of the month and then ( hopefully ) Fit2loveMidlife App will be launched to help you with your health and wellbeing during midlife.

Details of the classes will be out in the January Newsletter , they start on 29th Jan so if you are not on the email list click link in bio or go to my website to sign up .
www.fit2lovelife.com

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Finding your "Why"

Mindest is the thing that helps us stick to your habits and routines, but our mindset has to be strong enough to avoid the temptations and avoiding the habit and routines we want to create.

We need to fully "buy in" with your why, it has to have meaning to us , and not just be a generic "lose weight" or get fit ! That is not something that is going to help our mindset achieve the outcome we want. we need to think about why we want this outcome, and not just because we think we "should" do .

You need to understand why . Why do you actually want to do it ? Then when you really drill down and understand why it will help you to stick to it.

I am as guilty as anyone of setting goals without a why - for years I always wanted to get to a certain weight, but the year that was not a goal, and I set myself a goal to reduce my handicap, this meant I got to my weight, and it has stayed consistent for over a year. The reason being I had a "why" to go to the gym , nothing to do with looks, or size or weight - but an outcome to help me achieve a goal , and as such this then has a knock on effect into other areas of health and wellbeing.

So before setting those goals that have no "why" think about what your why is for doing them and use that as your motivator .

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Yoga Classes this week at Fit2loveLife in Burgau.

Everyone is welcome to come along to class this week, the last opportunity to get on to your mat this year !

Message to book your mat

Classes will return after Christmas on 2nd Jan

Ax

Weight Gain is something that affects 50% of us during Menopause. The average gain is 1.5kgs a year during Perimenopause .

Nutrition is a key tool to managing menopausal symptoms, and offsetting some of the risks due to declining estrogen levels.

Some foods may trigger hot flushes in people , caffeine, sugar and alcohol are common triggers and we may find reducing or eliminating them helps to manage the symptoms.

Our muscle mass declines , so alongside changing the way we train, we also need to ensure we are eating enough protein . From my experience that means we need to eat more protein.

We need to be aware of our blood sugars, so this does not mean cutting out carbs , but means eating in such a way that we do not spike our blood sugars, so being aware of the Glycemic Index of food and how to combine carbs with fat and protein to keep our blood sugars stable.

Our digestive system changes, stomach acid levels can decline , so eating a wide variety of vegetables is important both for digestion and our nutrient needs.

Starting in Mid January I am going to be running some Fit2loveMidlife classes which will incorporate all aspects of Health and Lifestyle during Menopause - but particularly focusing on Perimenopause .
Details will follow over the coming week , but if you want to register interest now then please message.

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Digestion is a key part of our 3rd Foundation - Nourish . If we can not digest the foods we are eating, then they can not nourish our body.

Digestion is a huge topic , and if we do have issues with digesting food then this is always something we should look into with a professional .

There are some basics that we can all follow to help our digestion and to ensure we get the most out of everything we eat.

✴Eat slowly and mindfully, chewing our food properly
✴ Drinking plenty of water supports digestion by helping move waste through the digestive tract and maintaining overall gut health.
✴Eating a wide variety of vegetables and plants every day to help our gut microbiome.
✴Fiber-Rich Foods: Whole grains, fruits, vegetables, legumes, nuts, and seeds are excellent sources of fiber that help feed beneficial gut bacteria.
✴Probiotic-Rich Foods: Foods like yogurt, kefir, kimchi, sauerkraut, miso, tempeh, and kombucha contain live beneficial bacteria that can enhance the diversity of gut microbiota.
✴Prebiotic Foods: Prebiotics are types of fiber that feed the good bacteria in your gut. Foods like garlic, onions, leeks, asparagus, bananas, and chicory root are rich in prebiotics.
✴Omega-3 Fatty Acids: Found in fatty fish like salmon, flaxseeds, chia seeds, and walnuts, omega-3s have anti-inflammatory properties that can support a healthy gut.
✴Colorful Fruits and Vegetables: They provide a range of vitamins, minerals, and antioxidants that help support overall health and a balanced gut microbiome.
✴Healthy Fats: Avocados, olive oil, and nuts contain healthy fats that support a diverse gut microbiome.

By eating a health, balanced and diverse diet we will not only be providing our body with the nutrients it needs, but also allowing our gut to work effectively to ensure we can digest what we eat.

DM if you want to find out about how to work with me so that you can ensure you are Fit to love your Life.
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So how do we Eat to love Life, if there is no one "diet" to suit all ?

It goes back to basics, and we need our food to go back to basics. Food that has not been highly processed and filled full of ingredients our grandmother wouldn't recognise ! In fact any food you see advertised on TV is pretty much to be avoided. Profit margins on fresh vegetables, fruit and meat, fish, beans, nuts are pretty low so they do not get the advertising air time they should do !

Our plates want to be full of different vegetables , the more the merrier. We should eat real food, food that is delicious and nutritious, and has minimal packaging. (the more packaging the more processed it is!)

We need to have protein with every meal - whether that be meat, fish or a vegetarian or vegan source. Protein is one of our building blocks and is a vital part of our daily food intake.

Carbohydrates are also needed, the amount depends on the individual , on activity levels, and what suits , but they should not be totally avoided. In fact we should never eliminate a food group completely.

Fat is also an essential part of our daily food intake , this needs to be "good " fat - not processed trans fats, but good fat from avocados, olive oil , oily fish.

Sugar - we do not want to have lots of sugar in our day, processed foods with sugar are generally not very nutritious and are very calorie rich . Fruit is a great way of getting something sweet into your day . Minimising sugar and being aware of eating to stabilise blood sugars can help overall health especially those who are pre diabetic , and during menopause balancing blood sugars helps with menopausal weight gain.

If we fuel our selves with the most nutrient rich food we can , it will mean we can be fit to love our life !
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YOGA CLASSES FOR ALL at Fit2loveLife in Burgau.

Classes are all on this week ( and next ) so why not come along to find some time on the mat, allow the body to stretch, lengthen, strengthen and unwind - and allow the mind for some quiet , and time to just focus on your breath and the mat.

Everyone welcome to come along and join in .

Message to save your mat in Studio
Ax

Nourish , we really are what we eat and how we fuel our body will have a massive impact on our overall health and wellbeing.

I often use a car analogy - if our body was a Formula 1 car we would not fuel it with cheap Tesco Petrol , as we know if we did it would cough and splutter and not finish a lap ! We need to fuel with the right high performance fuel that matches our car / body .

Everyone is different, and when it comes to what we eat that is never truer. The balance of protein, carbohydrates and fats that each person needs will be different, as will the amount of food we eat.
The timings of meals will also be different, some may thrive on eating breakfast upon waking, and others wont eat for several hours .
There is no right or wrong , but there is good and bad ! We know which foods we should eat ( veg, fruit, meat, fish, etc) and which we should minimise ( highly processed sugary foods)

Food and mindset are intrinsically linked. For some it is easy to always eat "well" for others it can be hard to stay away from the foods we know we should avoid, and how we deal with the mindset for this is very important .

Planning our shopping, meals and meal prepping can help us to adhere to a healthier way of eating.

Our bodies deserve to be nourished with the most nutrient rich food we can provide them .

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Planning is an integral part of making strong foundations, and when it comes to our health and wellbeing it is often an area we dont plan. We are more likely to stick to our habits and routines if we plan them and make an appointment with ourselves.

Personally I always spend Sunday evening, planning my week , what I have coming up work wise , and will then put in when I am going to train for the week.

Setting reminders in your phone can be a great way to adhere to your plans. Even daily habits, sometimes you forget so having a reminder will make sure you dont forget.

Meal planning is vital if you are making changes to the way you eat and want to eat healthier.
Before you go shopping , plan your meals for the week, and also when you might need to do meal prep to ensure you have meals for those busy days and avoid the temptation for takeaways

Making planning and then habits and routines part of your life makes it so much easier to adhere to them and to ensure you keep the Foundations strong so that you are Fit to love your Life
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Alcohol is always an interesting topic, especially at this time of year, as we move into festivities which are heavily focused around alcohol and food .

From a Health & Wellbeing point of view, Alcohol disrupts all of the 4 Foundations.

Just one drink can have an impact on our sleep quality. It can cause us to wake up more than normal, and even if we do not wake up the quality of our sleep is very much reduced and the much needed rest and repair that happens to our body when we sleep will be very diminished.

Alcohol can affect motivation the following day, and so impact our plans to do exercise. It also affects our muscles . Drinking more than a moderate amount after training can sabotage the muscle's ability to recover and adapt to the exercise, and alcohol can also slow down the repair process when we have a soft tissue injury.

Alcohol can have implications for nutrition in several ways. It can lower inhibitions, leading to poor food choices while drinking. It might increase cravings for high-calorie, unhealthy foods, disrupting a balanced diet.
A lot of alcoholic drinks are quite high in calories, and an excess of alcohol can interfere with the absorption of nutrients and can have a negative affect on our gut microbiome. It can also cause us to become dehydrated.

Alcohol also has a big impact on our mental wellbeing, it can affect our mood, in the short term it appears to enhance mood, but this is not long lasting, and it can cause increases in feelings of being stressed and anxious, as well as affecting our mental sharpness, planning and memory. It can also have a very negative impact on mood for some people , leading to depression.

In society alcohol plays a big part in our socialising, and day to day lives. For most people a couple of drinks a week will not impact their foundations , but when it becomes daily, and bigger quantities that is when we need to be mindful of how it affects our health, wellbeing and longevity.
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Yoga is a great way of encompassing all the aspects of Movement.

There are so many different styles of Yoga. Some have a focus which would appear to be more on mobility, others stretching, and some incorporate strength into them with how the poses are performed.

It is one of the reasons why I think Yoga should be an integral part of everyone's health and wellbeing journey, as it counters so much of what we do in our busy lives, and allows us time on the mat to move as our bodies need to - and thats without mentioning the positive impact on our mental wellbeing that yoga has.

If Yoga is not part of your life, then it really should be , whether it is a super chilled and stretchy Yin class, a more dynamic Vinyasa class which allows you to mobilise and strengthen or one of the many other types of yoga there are on offer, your mind and body will be eternally grateful if you give them the gift of Yoga for the upcoming year.

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Mobility and stretching are both crucial aspects of maintaining flexibility and range of motion, but they serve slightly different purposes and have different times when they are appropriate when related to exercise and sport.

Mobility is more about movement and allowing the joints to work freely . This is done using dynamic stretches , joint rotations , mobility drills.

Stretching is about lengthening muscles to improve flexibility, to help mobility by increasing range of motion and helps to release muscle tension.

Stretching helps lengthen tight muscles, e that can lead to poor posture. For example, stretching the chest, shoulders, hip flexors, and hamstrings can counteract the effects of prolonged sitting and slouching, thereby reducing rounded shoulders and a forward head position.

Improved mobility can also help posture, and can enhance daily life by being able to move better.

For sport it is important to do both , before we play we need to mobilise working on those areas that will help us within our sport., this can help to prevent injury, and enable us to play better.
After we play that is when we can do our static stretches to help lengthen the muscles , reduces muscle tension and soreness , helps to maintain flexibility, and allows us the time to cool down and ease body back into a resting state.

Mobility and stretching should be part of your daily routine, and even more so if you play any sport.

For the golfers amongst you my Golf Fitness Class is all about mobility and stretching, and for everyone Yoga is a great way of incorporating both into your lives.

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Strength is so important for our day to day lives, and it is not only for men in gyms, which is the stereotypical thought when we think about strength training and muscle.

When we think about muscle we think about gyms, sports people, six packs and biceps. We generally associate muscle with movement. We do not tend to think about muscle and our overall health.

The main function of muscle goes way beyond movement. It is the foundation of metabolism and our suit of amour. If our muscles are healthy we live better.

It is often said that muscle holds the key to longevity.

As we age we lose muscle (this starts in our 30s), as well as getting weaker, decreasing mobility, increasing risk of falls. The loss of muscle is also associated with diseases such as cardiovascular disease, stroke, hypertension, insulin resistance and type 2 diabetes.

Skeletal muscle helps to regulate blood sugar. The stronger and healthier the muscle is the more carbohydrate and fat your body burns, and you are more likely to have lower blood pressure and better cholesterol as well.

It is never too late to start to improve our muscle, and the older we get the more important it is for our overall health that we look after our muscle and help to reverse the decline. It does not mean lifting super heavy weights. It is about starting somewhere and building up your strength . Doing basic bodyweight movements such as squats and press ups these can be done against the wall) will all help to maintain muscle mass.

Muscle is key to helping us to keep moving as we get older, to keep us healthy, help to protect us against falls, and reduce risk of diseases. So do not think it is just for “sports” people, everybody should ensure we maintain our muscle for our overall health.

YOGA CLASSES this week at Fit2loveLife.

Everyone is welcome along to class - they are suitable for all levels. There is a change this week - Wednesday Yin is on Thursday instead.

Yin Yoga - a lovely relaxed class, which allows the body and mind to unwind. There is no standing in Yin yoga - it is all about relaxing into the poses, focusing especially on hips, lower back and shoulders . Suitable for all levels.

Vinyasa Yoga - is a more dynamic class - Tuesdays we take it a little slower, flowing gently through the poses. Fridays we add in some sneaky core. Both classes have alternatives to poses so that they are suitable for all levels.

Message to book your mat in studio ( or to join in online ) so that you too can gain the benefits of incorporating Yoga into your week .
Ax

Sleep really is the most over looked area of health.

Sleep is essential for the body and mind to function optimally. It's a vital component of a healthy lifestyle, impacting physical health, mental well-being, cognitive abilities, and emotional stability.

We all know how we feel when we sleep poorly, but we dont always realise is how much it impacts our overall health.

It really should be a priority to get enough sleep, especially at this time of year when it gets busy socially, we may drink more often, which will have a big impact on our sleep quality. Whilst alcohol might make it appear to help us get to sleep, the reality is our sleep quality is significantly reduced , and more often that not our sleep is more disturbed when we have been drinking.

For some of us getting to sleep or staying alseep can be one of the hardest things to do. Sleep changes can be one of the first symptoms of menopause , and it is very common to experience a lot of interrupted sleep during perimenopause .

When we are stressed and busy , our minds can struggle to quieten and they love to wake us up at 3am to remind us of what was on our mind before we went to sleep !

That is why night time routines can really help to improve sleep and sleep quality, enable us to wind down, to relax, clear the mind and prepare ourselves for the 7-9hrs our bodies deserve.

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