Why Women Should Lift Weights

by

I have been lifting weights consistently for about 8 years and as a perimenopausal women, I have definitely found strength training to be beneficial. I am aware that my body is changing and that Cardio alone just won’t cut it, here are some of the benefits that I have personally experienced.

The list of benefits that I have provided are also very closely related to the menopause so if you are peri/menopausal or post menopausal, these symptoms will definitely feel familiar!

Disclaimer: This list is by no means exhaustive and your experience may be different to mine.

Increase Bone Density

Improve Mood

Increase Strength

Improve Sleep

Help with period pains

Increase Bone Density

Our bone density starts to decrease once we reach the age of 30 and weight bearing exercise such as walking, running, cycling but especially lifting weights, can help to increase bone density. This significantly reduces the risk of developing osteoporosis and improve our overall quality of life.

Improve Mood

When we exercise, our body releases chemicals called endorphins, also known as happy hormones. This is a natural mood lifter, which can also help with anxiety and depression, and who doesn’t like being in a good mood?!

Increase Strength

Lifting weights consistently will improve your strength, which in turn will improve muscle definition, reduce risk of injury and aid fat/weight loss. It will also improve your quality of life as it will enable you to do more at home e.g. lift heavier items.

Improve Sleep

If you lift weights regularly, you are using a fair bit of energy so if you struggle to sleep, this kind of exhaustion will be beneficial for you when it comes to bed time! You will be able to fall asleep more easily and your overall quality of sleep will be much better.

Help with Period Pains

Believe it or not, but exercising during your period can actually help to relieve pain, such as back pain, cramps and headaches. It can even help to regulate your periods when done consistently.

There are many more benefits but these are some of my favourite ones!

Here is a video that I did about this topic and i include some equipment recommendations in it too.

Can you think of any more reasons to lift weights?

Comment below and let me know!

Is Exercise the Answer to Eternal Youth?

by

Bet that got your attention 😉

But is there any truth to my question, can exercise help us to look, feel and act younger?

I believe the answer is yes, as long as it is combined with a healthy diet and plenty of sleep!

I was standing up all day at work yesterday (I’m a teacher) and I noticed I was getting a bit of an achy back. I found myself wondering if a) I needed to do some more stretching and b) it would be worse if I wasn’t as active as I am?

I am in my mid forties and am always told that I look at least 10-15 years younger than I am (best compliment in the world!), I put this down to my lifestyle, even though I know I could do more for myself (and I intend to)!

The narrative for a lot of women tends to be exercise = weight loss and I think that’s a real shame. I am blessed with a core group of female students who understand that there is more to exercise than weight loss, especially the social and mental health side of things.

I study regularly as I am a tutor and assessor (and addicted to studying according to quite a few of my friends!) and I love deep diving into different aspect of health and well-being.

I’m currently studying for my Level 4 Obesity and Diabetes and some of the information is quite alarming when it comes to the impact on our health long term.

I wonder if more people knew the implications of what we are doing to our bodies (we quite often treat our cars better), would they change their bad habits or make the effort to exercise more?

The key to maintaining a healthy lifestyle is to find a type of exercise you love, ideally find someone who you can do it with (or a group of likeminded individuals who will welcome you with open arms) and to add a variety of fruit, vegetables and good protein sources to your diet.

The process is simple, but it’s not easy – Finding the motivation to do this can be hard which is why you need to make sure you have support, from your friends, family or find a group that want to achieve the same things that you do.

I want to live long enough to run round after my grandchildren, without risking an injury! I want to have the minimum of aches and pains, not just put them down to growing old and I want to feel good, inside and out so when I’m in my 60s, people think I’m in my 40s!

What do you think?

Is exercise just a weight loss tool for you or do you want to live a longer, healthy life?

New Year, New Start?

by
As the beginning of a new year draws close, people often feel pressured to make resolutions, especially regarding fitness.
 
The wording resolution can have the opposite effect of what is intended and plays a big part in people failing within the first few weeks.
 
As a fitness professional, we are taught to set goals for our clients, and by using the format we are shown (FIIT, SMART, Short/Medium/Long Term), we can create New year Goals for our clients and ourselves.
 
I would ask anyone, fit pro or not, just to think differently about our aspirations for 2023 and really focus on achieving them by planning, instead of writing resolutions that are so vast, they become unachievable.
 
GOAL SETTING
 
 
I’ve decided to follow these four rules I believe I can apply them to any kind of goal:
 
LEARN
 
Is there something that I have wanted to learn for a while? 
 
It could be a new hobby or something I’ve wanted to find out but haven’t made time for it. Do you want to try a new class or a better way of cooking healthy food thats cost effective?
 
IMPROVE
 
What am I currently doing that I would like to be better at? 
 
There are quite a few things that fall under this category but my focus is definitely around improving my work/life balance in 2023. Do you struggle to find time to exercise? You need to make it part of your self care routine and treat it as a non-negotiable.
 
ENJOY
 
What do I really like doing? I need to be able to enjoy the goals that I’ve set for myself or what’s the point? 
 
If you want to exercise and eat better, then try lots of different classes until you find one that you like and different ways of cooking foods that you enjoy. You are more likely to stick to your goal if you enjoy it!
 
REMOVE
 
What can I get rid of that I no longer enjoy or that makes me feel bad about myself?
 
You could be referring to any part of your life with any of the above titles, it could be clothing that you’ve kept because it was a gift/expensive/a bargain but it doesn’t fit, people who make you feel bad about yourself or are unsupportive (do not feel obligated to be around people who make you feel that way!).
 
My suggestion would be to make a list under each heading, (just brain dump) then cross off the ones that aren’t that important until you are left with the ones that you really want to do.
 
If you want help with your health and fitness goals, then we can help – Just send us a message and we will be ready to support you!
 
Please don’t feel pressured to set any goals but if you do, remember, a goal without a plan is just a dream 🙂

Blue Monday

by

Did you know that Blue Monday is statistically the most depressing day of the year? Luckily for you, I’ve put some tips together to help combat the day so read on and make a note of any that you are going to try today!

Tip 1. Eat Chocolate!

Now I’m not telling you to wolf down a large bar of Cadburys Dairy Milk but eating a little bit of chocolate can help to release endorphins aka the feel-good hormones so go for it!

Tip 2. Have a soak in the bath!

There’s nothing quite like having a nice hot bubble bath, light a candle, put some music on or stick Netflix on your iPad and chill!

Tip 3. Go for a walk!

Going out for a walk is a great way to clear your mind and get some fresh air at the same time so stick on your trainers, wrap up warm and take a stroll around the block (here’s a picture of Max on a walk to cheer you up)!

Tip 4. Dance!

Music is a great mood lifter and luckily for you, we have spaces in our Glow Beatz class tonight with Rosie D! It’s also her birthday so that’s even more reason to go and celebrate with her!

Tip 5. An Act of Kindness!

Doing something for someone else is an awesome way to feel good and help someone at the same time! Take a friend out for coffee, write a letter or postcard and send it to someone, donate to a charity! Whatever makes you feel good (and no its not selfish to do this) 🙂

 

Let me know if you try out any of these tips!

 

Mel 🙂

Back to School Preparations!

by

Summer tends to be a quiet time for a lot of fitness classes, people are on holiday and quite often exhausted after having their kids at home all day!

We get it, most of you know I have two children myself and keeping them entertained is no mean feat! Plus, Summer Holidays can be very expensive when you are trying to keep young people entertained!

I decided to run a reduced timetable this year – The Family Fit Camp attendees fed back that term time would be more suitable for them, it also made more sense to launch PWR Beatz properly in September so that left us with Thursdays and our very popular Kettlebell Express and Glow Beatz sessions!

A lot of work goes into planning new classes, here are a few of the things that take place when launching a new class:

  • Venue Hire (often paid in advance)
  • Flyers (designed, printed and delivered)
  • Social Media Posts (created, edited, published)
  • Playlists (new choreography to be created/learned)

All of the above takes time and money and is an integral part of what fitness instructors do – Teaching the classes is the easiest bit (and the most fun)! 

We are looking forward to bringing back a full timetable in September, we have tried to make sure that the classes are varied so you have lots of options to choose from!

We always encourage feedback and a lot of the changes we have made for September have come from you, so please make sure you continue to share your thoughts with us!

You can access our full timetable here: https://cardiocentral.co.uk/class-timetable

If you have any questions, you can email: melc@cardiocentral.co.uk

Happy New Year!

by

Happy New Year, Everybody! 

This blog post is a little bit different, I recorded a voice note and translated it into text so what you are reading, is absolutely the way that i would say this to you! If you want to listen to this blog instead of reading it, click on the video link below.

 

I’m cutting it a bit fine posting this today – I think I should have really done this at the beginning of the year! But anyway, I think I’ve still got time. So I wanted to talk a bit about resolutions and why I don’t like them.

Resolutions can quite often set us up for failure. We have this big idea in our heads that we need to get resolutions done by midnight on December 31. And we carry that into January. And what basically tends to happen is, we have these big resolutions that are completely unachievable, and then we beat ourselves up when we fail.

I combat that by setting goals, instead of resolutions, and goals can be set at any time of the year. It’s a popular time of year to set them. So I’m going to give you a few tips.

GETTING STARTED

First of all, you need to make goals manageable. If it’s something that you can’t see yourself achieving, you are setting yourself up for failure. Instead of saying, “I’m going to lose three stone by the summer,” break it down into smaller chunks and say, “I’m going to lose one to two pounds each week.”

So, how do I lose that one to two pounds? Well, I’m going to eat healthier and I am going to exercise. How do I eat healthier and how do I exercise? I’m going to attend a fitness class, I’m going to make sure that I include more fruit and vegetables in my diet and drink plenty of water at the same time.

So we’ve taken that big goal of losing a significant amount over six months, breaking it down into a weekly goal and then we’ve broken it down again. So we understand exactly how we’re going to manage that. And that, in itself, is a simple, straightforward way of setting goals. It’s simple. But it’s not easy because we have to have motivation and discipline. And when we don’t have motivation, we quite often have to rely on discipline to help get us through.

SCHEDULE EVERYTHING

Making routines for ourselves and scheduling time for ourselves is important. So one of the things that you can do is sit down and break down your weekly schedule. And this may take some time. I’d say set aside maybe 30 minutes just to get everything jotted down. Use something like Google Calendar, Outlook, or whatever it is that you’ve got on your phone, and actually block out time. So I block out time for work, block out time for kids. My two children have an abundance of things that they do after school. So I have to make sure that I schedule that in and also block out self-care time as well. So you know exactly what it is that you can do with your time.

Once you know how much time you’ve got to play with, then you can start to slot in the things that you need to do to be able to achieve those goals.

So forget resolutions. Resolutions are not what you’re aiming for. You want to get goals set, and if you have structure and you know exactly what you’re doing with your goals, it’s going to be so much easier for you to achieve them!

I hope that helps. Please comment below wherever you see, hear, or read this, and I will see you next time for some more information around health and fitness!

 

Benefits of a Boxercise Class

by

Hey ladies! 

Are you looking for a fun and effective way to get fit and strong? 

Look no further than Boxercise! This high-intensity workout combines boxing techniques with cardio and strength training to give you a full-body workout that will leave you feeling empowered and energised.

Boxercise has a ton of benefits for women, both physically and mentally. Here are just a few reasons why you should consider attending a ladies-only Boxercise class:

  1. Burn fat and build muscle

Boxercise is a great way to burn calories and shed unwanted body fat. With its combination of high-intensity cardio and strength training, it can help you build lean muscle and boost your metabolism. Plus, the constant movement and punching will give your arms, shoulders, and core a serious workout.

  1. Improve your coordination and balance

Boxing requires a lot of hand-eye coordination and footwork, which can improve your balance and agility over time. You’ll also be practicing different punching combinations and movements, which can help you develop better body awareness and coordination.

  1. Reduce stress and boost confidence

Punching pads can be a great way to release stress and tension. Plus, Boxercise classes are often set to music, which can help you relax and focus on the movements. As you improve your technique and feel more comfortable with the workout, you may also start to feel more confident in your abilities.

  1. Join a supportive community

Attending a ladies-only Boxercise class can be a great way to meet other women who are also interested in fitness and self-improvement. You’ll have the opportunity to bond over your shared experiences and support each other as you work towards your fitness goals.

  1. Learn self-defence skills

Boxing techniques can also be useful for self-defence. While a Boxercise class isn’t a substitute for a full self-defence course, it can give you some basic skills and techniques that could be helpful in a dangerous situation.

So, what are you waiting for? Join our ladies-only Boxercise class (Launching Wednesday 7th of June 2023) and experience the benefits for yourself! You’ll get a fun and challenging workout, meet new friends, and feel stronger and more confident in your body.


Click here to book your place today: https://cardiocentral.co.uk/store/#/events

How to Stay Hydrated

by
family drinking water in the park

Hey there families!

Have you been feeling sluggish and tired lately?

Are the kids having trouble focusing on their schoolwork or sports activities?

It might be time to up your water intake!

Drinking water is not only essential for our overall health, but it can also give us that much-needed boost of energy to power through the day. Here are some benefits of hydration and some tips to help your family drink more water:

Benefits of Hydration

  1. Stay energised: When we drink water, our body stays hydrated and our cells can function properly, leading to more energy and alertness throughout the day.
  2. Keep your skin glowing: Drinking enough water helps keep your skin hydrated, which can reduce the appearance of wrinkles and promote a healthy, glowing complexion.
  3. Promote good digestion: Water helps keep our digestive system functioning properly, preventing constipation and other digestive issues.
  4. Prevent headaches: Dehydration is a common cause of headaches and migraines, so staying hydrated can help reduce the frequency of these painful symptoms.

Tips to Drink More Water

  1. Carry a water bottle: Make sure each member of your family has their own water bottle that they can bring with them on-the-go. This makes it easier to stay hydrated throughout the day and avoid reaching for sugary drinks.
  2. Flavour it up: Water can be boring, so mix it up by adding slices of fresh fruit, such as lemon, lime, or cucumber, to your water bottle. You can even make a fun game out of trying new combinations of fruit to keep things interesting.
  3. Drink water before meals: Drinking water before meals can help you feel fuller and reduce overeating. It’s a simple but effective way to stay hydrated while also promoting healthy eating habits.
  4. Set reminders: Use a reminder app on your phone or computer to remind you and your family to drink water throughout the day. You can also set alarms or leave notes in visible places to help keep everyone on track.
  5. Make it a family activity: Turn drinking water into a fun family activity by challenging each other to drink more water or by setting up a reward system for reaching hydration goals.

So there you have it!

Drinking water is crucial for our health and well-being, but it doesn’t have to be a chore. By following these simple tips, you and your family can stay hydrated and feel great all day long. Cheers to good health and hydration!