Updates and events

One of the things my clients probably hear me saying more than anything else is “you’re stronger than you think”. It is something I truly believe! It is 100% important to get a mix of training in your schedule and include some cardio, mobility, flexibility, Pilates, yoga (whichever most floats your boat) but please don’t leave out strength training! So many of us are a bit daunted to lift heavy weights, I know I was after I had my back surgery a couple of years ago. My confidence had reduced, I was worried about injuring myself again and I felt that I wasn’t sure of what my body could do anymore. But I started right at the beginning again (as I do with clients), building it up step by step to now, where I can do moves that i truly never thought possible post-back surgery. “Yeah, You’re a PT I hear you say”, “you work in fitness, you know what you’re doing”….and yes of course that it true but I 100% believe that anyone can incorporate weights into their schedule and indeed SHOULD! Why?….well they prevent injury by keeping your body strong, they allow the body to move as it should, it helps strengthen bone density, it helps stop the loss of muscle mass that occurs post 40, it can help alleviate peri-menopausal symptoms for those that are experiencing that, will truly and without doubt help change your body composition if that is one of your goals and maybe most importantly, it will make you feel like a bad-ass! I’m not advocating people new to weight training to go and lift crazy heavy weights straight off…start lighter but build it up, don’t be stuck on those lighter weights for too long as your body needs progressive overload and then just watch yourselves get stronger, more confident and feel invincible! Start this week! And drop me a line if you need any advice or help #liftweights #yourestrongerthanyouthink #resistancetraining #getlifting #preventinjury

I deliberately don’t post much family stuff on this account but today need to shout from the rooftops that it’s GCSEs over and out! ….its felt like a long slog for all those teens (and parents! 😉) but wow, how amazing they all are and all done now. Last exam today. Dinner at @sticksnsushi.uk tonight. Can’t be more proud of this wonderful girl. An absolute trooper in all manner of ways. The summer can start now for them all! These particular parents can now regroup until next summer when it’s GCSEs for number 2 daughter 🤣! #gcses #examsarealldone #gcsesfinished

Quick lunch idea… Can of tuna 2 x new pots 2 x hard boiled eggs Spinach, rocket, basil. Cherry tomatoes Chopped up bell pepper Green olives Dash of balsamic vinegar Tasty, filling and good for you too! #quicklunchideas #proteinlunchideas #healthylunchideas

World Continence week is this week, 17-23rd June and aims to raise the awareness of incontinence related issues. This year focusses on urinary incontinence, the effect it has on the lives of those suffering and to encourage those suffering to seek help. 1 in 3 women experience stress incontinence at some point in their lives. This describes the leakage of urine in ‘stressful’ scenarios such as coughing, laughing, sneezing, straining or exercising. 50% of women suffer from urinary incontinence which is the involuntary leakage of urine. Despite being a common occurrence, so many women suffer in silence. They don’t discuss it with friends or loved ones and they don’t ask their GP about it. It is seen wrongly as ‘one of those things’ that happens once a woman has had children or is peri/menopausal or just part of the ageing process. This is not the case and so much can be done to help. As a @adoreyourpelvicfloor pelvic floor coach I work with many women to help with their pelvic floor and urinary issues. All of the techniques are practical, accessible to do in their daily lives and have great results. They really work! So please don’t accept leakage or pain as ‘one of those things’…contact to find out more about the @adoreyourpelvicfloor programme and how I can work with you to help (this can be done online or IRL). #worldcontinenceweek #adoreyourpelvicfloor #pelvicfloorexercises #continence #urinaryleakage #stressincontinence

“Carbohydrate is protein saving”….What does this mean? Basically although protein should be a daily nutrition focus for body composition or muscle aims, this shouldn’t be at the neglect of carbohydrates. The carbohydrate requirements for each of us varies hugely depending on aims, objectives, age, activity level, fitness history and recovery needs but every single one of us need some carbohydrates in order to operate effectively and also to spare protein for muscle. Energy in the form of glycogen is stored in all our muscles(and liver). It’s what allows us to operate and survive. We get this energy from the food we eat, especially from carbohydrate sources. If we don’t ingest enough for our needs and are energy depleted, our body turns to our muscles for this fuel, breaking down protein to release glucose for energy. To do this, muscle mass is lost. Remember that maintaining muscle mass should be our training priority for a number of reasons including injury prevention, strength and also metabolism and fat burning as the greater muscle mass you have, the more energy you will be burning throughout the day. This is why you can be taking in enough protein but if you’re running too low on carbohydrates, you won’t get able to build or maintain muscle mass. You’re literally robbing the muscles to energise the rest of your body. This is why it is recommended to have a protein/carbohydrate snack after a workout. Some studies show that there seems to be a ‘window’ of about 60 mins, when your muscles will grab those proteins and carbohydrates for recovery and to grow. What are the best sources for these carbohydrates I hear you say? Well that depends on each person, their objectives and also their training schedule. But as a general rule think whole grains, brown rice, whole grain bread, oats, beans, legumes, chickpeas, and fruit, vegetables. Pair these with a high protein source at every meal and snack and your body will thank you for it! #eatcarbsliftheavy #eatcarbohydrates #protein #musclesynthesis #staystrong #injuryprevention #perimenopause #perimenopausefitness od

So many women sadly suffer in silence with pelvic floor problems….be it leaking, needing to go for a wee many times a day, frequently needing the loo in the night, prolapse, a strong urge to ‘go’ the minute ‘the key is in the front door’, issues with impact exercise or pelvic pain…it’s so common and yet something still not widely discussed with many people just accepting ‘it’s one of those things’. ITS NOT! So much can be done and the Adore your Pelvic Floor programme is proven to help hugely. Contact to find out about how we work with clients…in a small group, with a friend or 121. Please don’t just suffer in silence #adoreyourpelvicfloor #pelvicfloor #pelvicfloorexercises #urinaryincontinence #urgencyincontinence

NEW RECIPE Smokey Chicken and Bean Chilli…. 400g chicken breasts Can of kidney beans Can of chopped tomatoes Chopped onions Chopped sweet peppers 500ml chicken bone broth Cumin Smoked paprika Chipotle paste Coriander Put the chicken, chopped onions, chopped sweet peppers, garlic, the chopped spices and herbs and sauté until browned. Add the chopped tomatoes, red kidney beans, bone broth and 200ml water to the chicken and vegetables. Add salt and pepper to taste. Cook through and simmer until the juices have reduced and then serve with rice. Give it a go!#midweekmeals #chilli #chickenchilli #proteinmeals #familymeals

A training method that I use in classes and with my personal training clients (and myself) is the tabata method. Originating from Japan, it’s a way of pairing harder ‘effort’ intervals with quick recovery periods. This allows the body to alternate between high and low intensity which can increase oxygen consumption and stimulate fat-burning hormones. It also means that it can be time efficient. The protocol uses a work effort of 20 seconds with a 10 second recovery. This is repeated 8 times with no extra rest in between. Rest periods then come at the end of each round of 8 before starting the next exercise. Tabata can be used for just about anything….bike sprints, running sprints, skipping, jump squats, swimming sprints, kettlebell drills exercises, strength exercises such as press ups, push press, clean and press, goblet squats and core exercises too. Aim to pick 6-8 exercises depending on what you like to do and where you are and after a comprehensive warm up, start with one. Complete all reps for that exercise, rest and then go onto the next. Cooling down and stretching afterwards! It’s not for everyone and shouldn’t be done if you’re returning to training after an injury or have any health issues or limitations but it is accessible for a lot of people if they listen to their body. Why don’t you try it this week? #tabata #tabataworkout #perimenopausefitness #tabatatraining #hittworkout

Resistance training and its impact on muscle mass has not only an important effect on strength and fitness but also has a massive impact on bone density. We build most of our bone density during childhood, teenage years and early adulthood and actually reach our peak bone mass between the ages of 25-30. After the age of 35 we start to reduce our bone density and have a massive drop in peri-menopause and beyond due to the drop in oestrogen which helps our bone integrity. Sadly about one in two women over the age of 60 will experience at least one bone fracture due to osteoporosis. There are exercise, diet and lifestyle factors that we can do however to help maintain our bone density. These include: *strength training regularly with heavy weights- as your muscles get stronger, they will pull harder, making the bone stronger * plyometrics or jumping exercises- skipping, jump squats, bounding, hopping. These all help strengthen bones through the impact with the floor * eating enough protein- eating enough protein is needed for bone mass growth and also preserving bone and muscle mass * vitamin D levels- vitamin D helps the body absorb and use calcium which is crucial for bone health. Ensuring your levels are optimum can really help * creatine supplementation- creatine increases the number of cells involved in bone formation called osteoblasts. It can help help reduce bone loss and when partnered with strength training can increase the muscle/bone relationship So often we forget about our poor bones and skeleton and forget that our skeletal structure and integrity literally holds us up every day and allows us to survive! Weak bones, osteoporosis, falls, fractures and osteopenia are all hugely impactful on the lives of those that suffer with them and can massively reduce independence and quality of life. Exercising and eating to help with this can make a massive difference. What can you do to help your bones more? #oesteoporosis #bonehealth #liftingweights #strengthforbones #creatine #protein #vitamind

Tip number 11 and today it’s all about hydration 💧 It’s important that everyone stays hydrated but it’s crucially important at this life stage as low oestrogen adversely affects your body’s ability to stay hydrated. Drinking enough water each day can help with issues such as brain fog, irritability, low mood and concentration as hydration levels have a big impact on brain function. It can also help with the regulation of body temperature which is crucial for those that are experiencing hot flashes or night sweats. Hydration helps with digestive health, especially constipation and bloating and with weight management as your hydration level affects appetite and metabolism as well as sugar cravings. In addition symptoms such as achey and sore muscles, muscle cramps and low back pain are all signs of dehydration. Aim to drink a minimum of 2 litres of water a day, more if you’re exercising. A key tip is to stagger it throughout the day so as to not ‘back end’ your fluid intake which can caused night awakenings with toilet visits! Start your day with a glass of water. Repeat this before every meal. Then try to frequently sip from a water bottle throughout the day and try herbal teas as well 💧 #hydration #dehydration #stayhydrated #perimenopausehydration #drinkwater

The family of kettlebells are ever growing 😉😉💪🏻💪🏻. It’s like a 🌈 #kettlebell #kettlebells #strengthtraining #staystrong #resistancetraining

Today I thought we’d look at the importance of ensuring that rest and recovery is built into your training schedule. An area often overlooked, it really is crucial and can be the game changer when it comes to increasing fitness, mobility, strength and body composition goals. I’ve worked with lots of clients who are honestly doing too much with not enough recovery and so the body can never rebuild. They implement more rest days and they see that they get the results they are wanting. Why is this? Well firstly as the picture shows, we can only train as well as we’re recovering….in essence this means that to give our all in our training sessions, we have to ensure the body is rested and refuelled. Coming to a run, bike ride, weights session fatigued, stressed, with muscle aches and body niggles will mean that you won’t be able to give it your all and can massively increase the risk of injury. Resting more, ensuring the body comes to each session feeling good is a game changer. Secondly it’s important to remember that whatever training we do, this will cause small micro tears in muscle and tissue….these are needed…but they also need to be able to heal in order to keep you in your fitness journey. It is only when resting that these changes can happen. Have a think about how you’re feeling…are you always tired, fatigued, energy depleted or carrying injuries and niggles? If so maybe look at your sleep…are you getting enough? Are you having 2 rest days a week (these can be active recovery days if that helps you with walking etc but nothing too strenuous). Are you doing any mobility and flexibility training to help inflammation and healing? Are you eating enough and of the right things? Is your mental load and stress high? These are all signs that maybe something needs to change slightly. Remember we rebuild when we rest so ensure you’re giving your body what it needs particularly at this life stage as it can longer to heal and regroup. #restdays #thebodyneedsrest #dontoverdoit #perimenopausefitness #menopausefitness #resttobuild #resttobuildmuscle

Next tip for health and wellbeing post-40 and today the focus is on the muscles of the pelvic floor. …..Sadly often the ‘poor relation’ of our muscle groups and an area steeped in taboo and embarrassment (despite one in three women experiencing a pelvic floor disorder in their lifetime). Post-40 when hormonal shifts occur as part of the perimenopause, the tissues of the pelvic floor, like all other bodily tissues, can start to loose their strength and integrity due to a drop in oestrogen. Oestrogen is needed for the health of collagen levels in the pelvic floor. This helps to support the bladder and urethra and keeps the blood supply to all the tissues in the area. When oestrogen and thus collagen reduces, issues such as leakage, incontinence, increased frequency and urgency, vaginal atrophy, prolapse and painful s3x can all occur. This can have huge affects upon a women’s life, both physically and mentally. And can also mean that a lot of women stop doing things that they used to ❤️ such as certain sports and activities. Women really shouldn’t suffer in silence though. It isn’t just ‘one of those things’…there’s so much that can be done. First step would be to talk to your GP or a women’s health physio or an Adore your pelvic floor coach (of which I am one!). So don’t ignore your pelvic floor ladies….it crucial that everything works as it should! #adoreyourpelvicfloor #perimenopause #perimenopausefitness #perimenopausehealth #pelvicfloorexercises #pelvicfloordysfunction #dontignorepelvicfloor

The next tip I’d 100% recommend is to ensure you include walking as part of your weekly schedule. Walking is so often overlooked but it really is great for mind and body….it helps increase your stamina and fitness, helps mobilise joints, keeps your heart healthy, helps with mental health and also with muscle recovery. Aim for 10,000 -12,000 steps a day, broken down into walking ‘bites’ of 20 minutes at a time if that helps fit it into your day. Little steps like getting off your bus a stop earlier….taking the stairs rather than the lift…socialise with a friend with a walk and a chat. It all adds up. #walking #dailywalking #12000steps

Amazing day walking Eastbourne to Seaford #beachyhead #eastbourne #coastalwalk #sussex

One of the many ways i work with clients is through ‘buddy’ PT sessions where the session is shared with a friend (or partner). I’ve had a few people recently enquiring about this and also some others asking if I have a list of people that would want to share a session with another person. If this is of interest to you, please DM! #buddytraining #personaltrainer #personaltraining #trainwithafriend

Curtsey lunge fun in circuits this morning….these two were on 🔥 💪🏻#staystrong #exerciseoutside #legworkout #plyometrics #exercisewithfriends

Am now taking bookings for the next block of kettlebell classes. Every Friday morning, 7.55-9am. Online so you can do it from anywhere! Current class goers are from all round the UK and international! Beginners to advanced levels all welcome. Lifting weights such as kettlebells really is one of the best ways to future proof your body against injury, keep your bones strong, preserve muscle mass (and your metabolism) and help you feel like a badass! Contact for more details or to book your spot #kettlebell #kettlebelltraining #strengthtraining #staystrong #avoidinjury

So number 7 of tips to thrive post 40 and today’s it all about Fats…. I’m often asked about Fat as there are so many conflicting opinions on it ….In essence, the key thing to remember is that the body needs Fat (in the form of ‘good’ fats or essential fats) to operate. Without it energy can take a nose- dive, essential cell functions are hampered, and hormonal imbalances can occur. Good fats also help your body absorb many nutrients and produce important bodily chemicals too. Without it things can go awry! The source of your dietary fat is key though....its best to try to avoid a lot of saturated fats or processed foods and concentrate instead on getting your essential fats from sources such as nuts and seeds, oily fish, avocado, eggs and healthy oils......As well as being good for you, they taste yummy too and help with satiety! So it’s really crucial that you’re eating some essential fats each day…what can you.start to introduce into your daily diet? #foodisfuel #healthyfoods #fatisfuel #goodfood #hormonesneedfat

Such amazing feedback from one of my fabulous kettlebell crew. A great way to start the week! #lovemyjob #kettlebell #strengthtraining #rehab #rehabbackpain #staystrong

There’s a lot of conflicting advice out there…….”do no cardio”, then “yes to cardio but no high intensity”….then “high intensity is perfect” ….so which is it? As with most things, it really does vary from person to person (sorry!)….. Cardio is a stress on the body. In many cases, it’s a good stress yes, but it is stress non-the-less. For people in this age bracket that are maybe feeling stressed in their daily lives, or are exhausted or carrying injuries or limitations then habitually pounding your body with high intensity training each week is just going to increase the stress on the body even more…this can cause more fatigue, effect sleep, cause the body to hold onto fat and cause injury. Equally undertaking lots of long distance, long duration cardio day in day out (eg long moderate runs) will also fatigue the body & wear you out even more. In these situations, in my opinion, a person is better to concentrate on weight training, daily walking and some mediums to destress the body such a yoga, mobility training or Pilates. However if you don’t feel particularly stressed or you feel that a bike ride or a short run helps calm you and importantly aids the body (rather than depleting you) then go for it! It might be just what you need. Overall however it is about getting a balance each week of cardio exercise with all the other types of training. I would advise ensuring that you have resistance training as your focus & then fit your cardio around that depending on energy levels & time. HiTT training once a week (ensuring it’s a short session) can be optimum for heart heart, fat burning and bone density (particularly things involving jumping such skipping, jump squats, sprints etc for bone health). That coupled with one longer but less intense cardio session (an easy swim, a moderate hike or walk or an easy jog) each week can be a good pairing (if you want to!)….. but remember walking every day can be sufficient on top of lifting those weights. Just be aware that too much cardio (like too much of anything!) can stress your body and increase stress hormones…It’s all about balance and minimising stress #cardio #perimenopause #fitnesspost40

A list of all the services offered by Darnell Fitness and Wellbeing. All fully qualified and insured with over 15 years of experience. Services offered in fully equipped studio in SW20 as well as online and outside!! *Weekly circuit training classes *Kettlebell sessions (online) *Pelvic floor 121 sessions, group classes (IRL and online) * Peri- Menopause and menopause fitness & wellbeing coaching (IRL and online) *Pre & post natal coaching *Personal training(IRL and online). 121, small groups or Buddy training *Strength fitness coaching *Core and back strength sessions *Event training plans *Stress management *Nutrition & wellbeing *’How to eat and exercise to thrive in peri-menopause and menopause’ workshop Contact to find out more #personaltraining #corestrength #backstrength #adoreyourpelvicfloor #pelvicfloor #perimenopause #menopausematters #kettlebell #circuitttaining #nutritionforfitness #coaching #prenatalexercise #postnatalfitness #strengthtraining #weighttraining #eventtraining #wellbeingcoach #stressmanagement

Time for tip 5 of how to thrive post-40 and today it’s all about stress which is timely given it’s mental health awareness week. The changes in hormones 40+ can cause a whole myriad of mental health issues such as feelings of anger and irritability, anxiety, development of new phobias, forgetfulness, brain fog, loss of self-esteem and confidence, low mood and feelings of sadness or depression. These are common but we often don’t link them to hormonal changes and peri-menopause/menopause. Pair these changes with this time often being a period of extra stress and pressure with ageing parents, young children, teenagers, financial worries and work worries and it’s no surprise that many women can feel pretty low at this time. All of the tips that I post on this page to do with food and exercise and life style can help with this but it is also important that we start to try to do as much as we can to minimise stresses from the challenges we CAN control a bit. For example, we can’t do much about familial stresses but what you can you do is to give yourself some time to recover each day, even just 10 mins. It really can make a huge difference. It can be doing some deep breathing for 5-10 mins, a short meditation if that works for you, sitting in the garden for 10 mins listening to the sounds of the world around you, reading a book, decompressing on the train home or listening to a podcast. Whatever you feel gives you some space to regroup. These little 5-10 min stress breaks can really help and can break the cycle of stress hormones which can impact all aspects of life from sleep, weight gain, body composition, intolerances and allergies, digestive issues, headaches and muscle and joint pain (to name but a few!). The hardest thing for many at this time is learning to say no to some things and putting yourself first a bit more rather than your needs always being at the bottom of the list…you need to fix your own ‘oxygen mask’ more! So try to start to listen to your body a bit more and start to find some short ten minute breaks for you. What can you implement this week? #stressmanagement #stresshormones #perimenopausehealth #post40fitness

This week, 13-19th May is Mental Health Awareness Week and the theme this year is ‘Movement: moving more for our mental health’. Whatever floats your boat, there is no doubt that movement of any kind can aid our mental health. It helps release endorphins, can give us a break from the day to day stresses of life and can actually give us a physical channel for strong or negative emotions. A lack of daily movement can cause a build up of tension throughout our bodies….we may get tense, achey muscles, headaches, tension in our head or back or shoulders…..a lack of moment can also make us feel stiffer, negatively affect our posture, make us feel achier and more lethargic, effecting our sleep and maybe even increasing anxiety. Movement can take many forms…a daily walk in nature, a run or jog, a bike ride, a dance class, boxing , skipping, lifting weights, yoga, Pilates, HiTT, swimming, playing tennis, or a team sport. There truly isn’t one size fits all….there is something out there for everyone. Why not think of what you could restart again? Something you used to love but haven’t done for a while? Or try something totally new? Something you’ve been thinking about? Or maybe meet a mate for a walk (and talk!)….go on…. give something new a try #mentalhealthawarenessweek #mentalhealthawareness #movingformentalhealth #stayactive #getoutside #staystrong

Quite a few people have been asking me about Creatine…….what it is and how it can help support training. So I thought I’d discuss it here today. I began supplementing with Creatine a few months ago and have found the benefits to be amazing….I wish I had started earlier tbh! Creatine (Creatine Monohydrate) is found naturally in the body and has a role in supplying energy to our muscles and tissues as well as having some benefits to brain function. It is can be obtained through food through meat and seafood but can also be taken as a daily supplement. For many years, Creatine has seen to be something that only benefits body-builders but in fact anyone who is exercising, beginner or regular, can benefit from Creatine as it has a well-established history of being safe and can aid performance, muscle recovery, muscle soreness, boost metabolism as well as now being seen to help with brain fog, concentration and keeping the mind sharp and focussed. It also has a big role to play in developing muscle tone. It is well known how the loss of muscle mass and bone mass (sarcopenia) is a big issue post-40. We loose up to 8% of muscle every decade (accelerating post -70). This has a big impact upon our strength, body composition and also frailty when elderly so is something that we should all take seriously. Regular Creatine can help with this muscle and bone loss. It can be taken in two main ways….a five day high loading dose or a daily dose of 3-5g per day…just ensure that you choose a Creatine product with a ‘creapure’ logo on it to ensure it is a good quality one. Are there any side effects?......Some people report that they feel a bit bloated for a couple of weeks but this can occur less with the 3-5g daily dose and bloating generally reduces after a couple of weeks. It should be avoided if pregnant or breastfeeding. And with any supplements, it should only be considered under the guidance of a doctor. Hope this helps! #creatine #creatinemonohydrate #strength #sarcopenia #boneloss #musclemass

Tip number 4 for optimum health and wellbeing post - 40 and today it’s all about carbohydrates. Often (wrongly) demonised in todays society, they are actually a vital element of what our bodies need and should be part of anyone daily dietary intake. Why? Well glucose, which is what our body breaks carbohydrates into, are a crucial source of energy for our bodies and the preferred source of fuel for our brain. This is why low carbohydrate diets long term can cause impaired concentration, poor sleep, irritability and low mood and anxiety. That ‘hangry’ feeling is the body needing that fuel! They also provide a crucial source of fibre which the body needs for digestive health. Think of carbs as providing the fibre ‘bulk’ to keep us all ‘regular’ and to help with bloating. There is also some evidence that fibre can help with combatting heart disease, stroke, high blood pressure, some cancers and type 2 diabetes. Crucially, eating sufficient carbohydrates will ensure that the body doesn’t use too much protein as a fuel source. We don’t want protein to be used by the body in that way…instead we want the body to use it for muscle synthesis and repair. Equally if the body doesn’t relieve sufficient carbohydrates for energy, fatigue and potential injury can occur. However, not all carbohydrates are equal and those without added sugar or those that are not highly processed are generally preferable so focus on sources through beans, lentils, whole grain cereals, brown rice, fruit, veg, sweet potatoes and potatoes #carbohydrates #energy #fuelthebody #dontskipcarbs #thebodyisamazing

Here is a recipe for a sweet potato, feta and tuna salad which works so well for lunch or dinner…. It uses a roasted sweet potato (I try to roast a couple in advance at the weekend so I have them to ready and at hand during the week), 40g feta cheese, rocket and spinach, cherry tomatoes and either canned tuna or a tuna steak (flaked). Roughly chop the sweet potato into cubes or wedges and then mix the ingredients all together. Add a dash of balsamic vinegar and a bit of harissa or tagine paste if you like a bit of a kick…Leave out if not! Season with salt and pepper to taste. And there you go. Easy as that. A filling, tasty dish that works equally well for lunch or dinner. Plus full of goodness. Give it a go #lunchideas #dinnerideas #proteinrecipes #nutrition #fuelyourbody #strong

So here is tip 3 to help maximise health and wellbeing post -40 and it’s all about ensuring you eat enough…. Sadly we’ve been brain washed into thinking that underfuelling is a good thing but it couldn’t be be further from the truth…. So many people I speak to are eating a-lot LESS than they need…..Their bodies are under fuelled and running on empty. This is not optimum for the body as without enough energy, we can become injured, our sleep is adversely affected, our mental health is severely impaired, have brain fog, we can feel irritated and fundamentally, our metabolism can be really hampered. Why?….well think of your body as a car….you wouldn’t run it empty of petrol without expecting repercussions! Your body is the same. If we consistently under fuel (and often over-exercise), our bodies will start to break down muscle, it will down - regulate our hormones, digestion will be slowed, we won’t be able to think clearly, our mental health can be negatively affected and crucially, more fat is stored around the body. To stop this from happening, ideally, we want enough protein, carbohydrates and fat (more on these in future posts) as well fibre, fruit and veg. Eating 3 balanced meals a day with a couple of healthy snacks is ideal. So many people I work with find that when they start eating a bit more, they feel better, they recover from training better, they feel mentally more alert, are less tired and have their joie de vivre back again! Maybe give it a go? #eatenough #fuelyourself #protein #carbohydrates #fats #trainingpost40 #perimenopause

Here is tip number 2 for health, fitness and wellbeing post-40…and today it’s all about your training! Due to fluctuating hormone levels, body composition changes, the reduction of muscle mass and often an increase in stress at this stage in life, changing up how you train can make a huge difference to your fitness, your body, your mental health and also stress management. Pounding your body day in day out with traditional cardio exercise, done too much, can exacerbate symptoms, making you feel more tired, hold onto fat stores & actually make it harder to build muscle (which is crucial for metabolism, to prevent injury and for your wellbeing). Switching up some of your training and introducing some resistance training each week can make a HUGE difference. If you’re a beginner, start with light weights or body weight and ensure you’re doing exercises to work all the areas of the body. As you get stronger, it’s important to increase the weights, the reps or the type of resistance training you do as your body gets used to what you’re doing after a few weeks. If you want to use weights then dumbbells, kettlebells, TrX, Vipr, slam balls, medicine balls or battle ropes are all good mediums. It’s recommended that you get advice from a trainer or a coach that is experienced in this area to check your form and also devise you a programme. I promise you won’t look back! You’ll feel stronger, leaner, have more energy, sleep better & often, feel more confident. Give it a go! #liftweights #perimenopause #perimenopausefitness #weightsover40🏋🏾‍♀️ #staystromg #liftheavy

So here is the first of the tips for health and wellbeing in peri-menopause and menopause……and today it’s all about protein. You want to aim for between 1.2g-2g of protein per kg of body weight (if you exercise regularly and lift weights then you need to be at the upper end). Try to split this total amount over your daily intake with a minimum of 30g per meal and 15-20g per snack (2 snacks in total). Protein is needed to repair your muscles, help recovery to prevent injury and also for body composition changes. Great sources of protein include lean meat, eggs, seafood, fish, lentils, beans, quinoa, cottage cheese, Greek yogurt. What can you try to introduce this week? #perimenopause #menopause #healthinmenopause #protein #nutritioninmenopause

Every week I’m asked many questions about the best way to maximise health and wellbeing in peri menopause or menopause. Women are so confused (and anxious) and there’s no surprise really with the myriad of ‘magic’ potions that are now marketed to women at this life stage, all promising to alleviate symptoms. Add on the conflicting daily advice about the ‘best’ way to eat and exercise at this life stage and it’s no wonder that people are feeling overwhelmed and don’t know where to start. It honestly doesn’t need to be complicated! As a fully qualified and insured menopause coach with over 16 years experience of working with clients, I thought it would be useful if I posted my top tips over the next couple of weeks so that you can keep it simple and work on one thing at a time. So watch my posts and I’ll do just that. Equally if you want more info or want a simple, concise, ‘one stop shop’ about wellbeing and fitness in the peri menopause and menopause then please contact me to go on the waiting list for my next menopause workshop at the end of this year. I also work with clients 121, with a buddy or in small groups…helping them with their fitness and nutrition in a very individualised and bespoke way so please contact me if this of interest. Please please please take advice from those qualified and experienced in this space….not from social media or ‘your friend Pam’ (nothing against anyone called Pam but we’re all different so what works for one person might be very different for you!). There’s help and info out there. Contact me should you want to know more #perimenopause #fitnessinperimenopause #nutritioninperimenopause #menopause #overwhelminmenopause

It’s Friday. Yay! What a great week working with all the lovely people that I’m proud to work with! Now it’s time for some weekend R&R 😃#ilovemyjob #rehab #nutrition #menopausecoach #pelvicfloorcoach #personaltrainer #circuittraining #kettlebells #prenatal #postnata

So many women sadly suffer in silence with pelvic floor problems….be it leaking, needing to go for a wee many times a day, frequently needing the loo in the night, a strong urge to ‘go’ the minute ‘the key is in the front door’, issues with impact exercise, pelvic pain or vaginal atrophy……it’s really common and yet something still not widely discussed, with many people just accepting ‘it’s one of those things’. ITS NOT! So much can be done and the Adore your Pelvic Floor programme is proven to help hugely. Contact to find out about how we work with our clients…in a small group, with a friend or 121. In person or online. Please don’t just suffer in silence #adoreyourpelvicfloor #pelvicfloor #pelvicfloorexercises #urinaryincontinence #urgencyincontinence #vaginalatrophy

NEW RECIPE….Salmon and feta bake This serves 2 and uses: 2 x salmon steaks. Cherry tomatoes, red pepper, olives, feta, basil and garlic. Arrange the salmon steaks in a baking dish and then surround with all of the chopped veg, the feta cheese, the basil, garlic and some smoked paprika. Add a small amount of water to help steam the fish and veg. Bake in an oven for 20 mins at 180 degrees. Serve with new potatoes, broccoli and any other green veg that you like. Quick, easy, tasty, filling and really nutritious. A great midweek dish! #salmonrecipeideas #midweekmeals #weekdaymeals #healthyfood #eatwell

What does that mean I hear you ask…🤨 Well, whether you’re nursing old or current injuries, want to future proof your body against future injuries, strengthen your bones, protect your joints or want to boost your confidence by being a strong bad-ass 💪🏻, why not make the decision to start to strengthen your amazing body! There are so many ways to do so and I truly feel there is a route (or a medley of routes!) for all…. Strength training would be my first port of call. Start small and introduce it slowly…it can be body weight, dumbbells, barbell, kettlebells, vipr, suspension training, core training….whatever floats your boat….i would urge you to get some expertise to begin with to ensure your form is correct and to also make sure your weekly schedule hits all the right areas. But focus on releasing the strongest version of yourself…your body will thank you I promise you 💪🏻💪🏻#strong #injuryprevention #injuryrecovery #strong40s #strong30s #strong50s #protectyourbones #musclerecovery #strengthtraining #strongteens

Easy breakfast, lunch or dinner recipe. Full of protein, fibre and lovely veggies! This uses 2 eggs, some prawns, some cold chopped potatoes, Cherry tomatoes, chopped pepper, spinach, Parmesan and some harissa paste. I use whatever is in the fridge though so a great way to use up what you have to hand. Put all the chopped veggies and prawns into a pan and saute with the harissa paste. When soft, add the whisked eggs so that they run into the veggies and prawns. When set, add the Parmesan cheese and then grill for a few minutes. Remove and eat! Really quick and yummy! Give it a go #omlette #frittata #eggs #lunchideas #breakfastideas #quickmeals #protein #fibre

Good article today in @guardian about the importance of our daily protein intake. This is something that in my experience with clients, most of us should have a look at. #protein #importanceofprotein #keepstrong

It’s all about form and positioning! In circuit training last night we used a band for Rows. Looks pretty easy but actually getting the right positioning is crucial and is pretty hard. The core needs to be engaged, neck relaxed and shoulders not coming forward. There’s a lot to remember! One good technique is to practice them with the back and shoulders against the wall and two pieces of paper under each arm. This keeps the arms close to the body, and using the wall as a cue can help to activate the scapula and their deep stabilising muscles. A great one to practice as home too! #scapula #scapularmobility #rows #muscleactivation #positioniskey

The last post containing nutrition tips for brain health and today it’s about omega 3 rich foods and dark coloured fruit and veg. Omega 3 is found in eggs, oily fish, ground hemp seeds, ground flaxseeds, walnuts and almonds. It is so amazing for the brain…it can help with learning and retention, concentration as well as blood flow to the brain. Walnuts and almonds also contain vitamin E which is needed for brain health. Darkly coloured fruit and veg contain a compound called flavonoids which are antioxidants. They can help with memory as well as protecting brain cells from damage. Berries such as blackberries & blueberries, red beans (especially pinto beans and black beans), prunes, apples and pecan nuts are all good sources. Plus dark chocolate (70% minimum) contain the same flavonoids! 🍫. Why not try to introduce some of these into your meals over the weekend? #teennutrition #examnutrition #revisionnutrition #gcses #alevels #sats

Day 4 of exam nutrition tips….and today the importance of whole grains and protein. The body needs energy from carbohydrates to function…a diet too low in these can cause poor sleep, brain fog, low energy, low mood and fatigue. Complex carbohydrate foods provide energy in a slow and sustained way…these include brown rice, beans, lentils, whole grain bread, sweet potatoes, oats and quinoa. Equally protein rich foods are also very important. They help the brain to function properly, give the body sustained energy and can help with anxiety. High protein foods include eggs, lean meat, dairy, Greek yoghurt, seeds, nuts and seafood/fish. What could you try to incorporate this week to help? #teennutrition #examnutrition #gcses #sats #alevels

Day 3 of tips for wellbeing in exams and revision…and today the focus is on trying to build in some time to move outside every day, be it a walk, cycling or a jog. The fresh air can help clear the mind and also helps sleep by aiding the production of melatonin. Also, try to avoid caffeine, as tempting as it is! Although it gives a quick boost, this is then followed by an energy ‘dip’ which can actually make us feel more tired….staying hydrated can really help with energy. #teennutrition #examnutrition #revisionnutrition #gcses #alevels #sats

Day 2 of well-being tips for exams and revision….remember the importance of gifting your body and brain with enough energy and also sleep to be able to perform #teennutrition #nutritionforexams #nutritionforrevision #gcses #alevels #sats

I know this can be a bit of a stressful time of year for those of us that have kids that are in exam season….GCSEs , A-Levels, SATs….whether it’s mocks or the real things in a few weeks….a few people have asked me for some tips so with this in mind, I thought it would be useful to post a few pointers on how to help miminise some of the stresses and also aid the lovely brain through nutrition and food…I will post them over the course of this week. Hope it helps #gcses #alevels #examnutrition #nutritionforrevision #helpingteens #teennutrition

It’s Mother’s Day here in the UK on Sunday and is International Women’s Day today, 8th March…. I don’t often share too much personal stuff on here but given the closeness in those two days, i wanted to share some thoughts on my amazing mum who died way too young, 16 years ago. She was so influential on both my life and also I’m sure, although she died when my first child was 3 months old, will be to my two daughters in turn too. She taught me true strength…..both when she was fighting cancer and also when growing up…..when she was 16 she moved to London from the North East (on her own) to follow her dream of being a nurse….she certainly achieved her dream, eventually leading obstetrics and midwifery at St George’s hospital in south London, achieving a Masters in family planning and health ethics, publishing books as well as being a wife and amazing mum to me and my two sisters. She often said that medicine, health and medical research often ignored the needs and wishes of women and was something she worked to overcome every day in her field when caring for and working with the 1,000’s of women she helped. I see alot of her in my two girls…her kindness, her care but also her determination and work hard attitude (often too much so in many ways!)….but I couldn’t have wished for a better mum and a female better role model. So let’s all think and raise a toast to those inspirational women on International Women’s Day and Mother’s Day….those that are sadly no longer with us and also those we’re are raising in our children or are ourselves….us girls are stronger than we think we are 💪🏻#internationalwomensday #mothersday #strongwomen #thosewemiss #stgeorgeshospital

Porridge oats (GF for me), hemp seeds, flaxseeds, milk and cacao powder…..all heated for 5 mins in a pan…voila! #breakfast #porridge #fuelyourday

So the third macro to investigate is Carbohydrates…..often the one that is (wrongly) demonised and sadly very often ignored……..to our peril! Carbohydrate rich foods are needed by the body in order to provide glucose, which is converted to energy for bodily functions and physical activity. They are a crucial food group for building muscle, preserving muscle, providing fibre and providing needed vitamins and minerals They are needed to delay fatigue and are good for our moods and mental health as they aid in the production of serotonin, a neurotransmitter that helps with feelings of happiness and well-being. The brain uses the equivalent of 400 cals of glucose a day so a diet too low in carbohydrates can blunt mental function, cause low mood as well as brain fog They are also crucial for our gut health as they provide the body with much needed fibre as well as antioxidants, vitamins and minerals. They also help the gut microbiome. A diet too low in carbohydrates can cause symptoms such as poor muscle tone, headaches, irritability, feeling jittery, fatigue, constipation, poor sleep, sugar cravings, sudden intense hunger and bloating. So as well as ensuring that you have a good amount of protein and essential fats in your diet, don’t ignore carbohydrate foods! Sources such as sweet potatoes, white potatoes, brown rice, quinoa, fruits, vegetables, legumes, beans and wholegrain bread are all good sources as they will release energy in a more sustained way…..what new ones could you try to introduce in your weekly meals? #carbohydrates #fibre #guthealth #serotonin #mentalboost #energyneeds

NEW RECIPE! Sweet potato and bean veggie Chilli This is a quick and filling and cost effective family recipe that can be made in big batches for ease. You’ll need; 1 x large sweet potato Can of kidney beans Can of cannelli beans (or any beans!) Can of chopped tomatoes 100g red lentils (soaked) Carrots Courgettes Red pepper and yellow pepper 500ml stock Cumin Smoked paprika Coriander Cinnamon Garlic Method: Into a large pan put the garlic, chopped peppers, courgettes and carrots and 1-2 teaspoons of each spice. Sauté in the pan until the veg is coated in the spices. Add the tinned beans, sweet potatoes, chopped tomatoes, soaked red lentils and the stock along with some water and salt and pepper. Being to the boil and then simmer for 40-60 mins until it is a thick consistency and the beans and lentils are soft. Serve with some salsa or sour cream or avocado(your choice!) and some brown rice. Yummy! And full of protein, carbs and all the nutrients we need! #vegetarian #goodfood #familyrecipes #eatwell #protein

What an amazing week with my fab clients! Rehab, pre and post natal, peri menopause fitness, strength coaching, nutrition sessions, pelvic floor coaching and my group classes. Tired but happy after a great week. And to top it off, some more feedback from a lovely lady who attended my recent course covering exercise and nutrition in the perimenopause. Thanks so much! 🙏#agreatweek #lovemyjob

Hello! A list of all the services offered by Darnell Fitness and Wellbeing. All fully qualified and insured with over 15 years of experience. Services offered in fully equipped studio in SW20 as well as online and outside!! *Weekly circuit training classes *Kettlebell sessions (online) *Pelvic floor 121 sessions, group classes (IRL and online) * Peri- Menopause and menopause fitness & wellbeing coaching (IRL and online) *Pre & post natal coaching *Personal training(IRL and online). 121, small groups or Buddy training *Strength fitness coaching *Core and back strength sessions *Event training plans *Stress management *Nutrition & wellbeing *’How to eat and exercise to thrive in peri-menopause and menopause’ workshop Contact to find out more #personaltraining #corestrength #backstrength #adoreyourpelvicfloor #pelvicfloor #perimenopause #menopausematters #kettlebell #circuittraining #nutritionforfitness #coaching #prenatalexercise #postnatalfitness #strengthtraining #weightraining #eventraining #wellbeing #stressmanagement

If I had a £ every time I was asked this by a woman when we are discussing strength training, I’d be a millionaire! 😉 The answer is in essence, “No!” But more importantly, I’m sad that this is even a question tbh…..women should be encouraged to exercise to feel the strongest, healthiest versions of themselves…to prevent injury, help with mental health and to aim to be a badass strength wise! Not weak….. However, just to put some myths to bed….NO, you will not become ‘bulky’, our physiology make this nearly impossible without the use of chemicals and hugely laborious meal plans. In my experience of working with many many many women, when they start to lift weights they generally get smaller and very often loose dress sizes…. They feel strong, lean and most importantly, more confident and good about themselves. Plus they are future proofing their body against future injuries and imbalances….So get off those scales and get lifting those weights ladies! I promise you’ll never look back if you do 💪🏻#womenliftingweights #womenliftingheavy #liftheavyshit #staystrong #resistancetraining

New recipe! Thai green curry….😋 This serves 4-5 and is pretty easy to make. You’ll need: *A packet of ‘Heck’ spiced chicken mince * Stir fry veg such as pak choi, mange tout, broccoli, chilli and carrots. Basically whatever veg you’ve got in the fridge! *can of coconut milk *Green curry paste *Garlic *Stock (500ml) In a large pan, add all the vegetables along with the garlic. Stir fry to start soften. Then add the mince, breaking up the meat into small bits. It should be tender in texture. Mix with the veg ensuring the flavours infuse. Then add the coconut milk, the stock and the green curry paste. Bring to the boil and then reduce to allow it all to simmer for 45 mins. The meat should get cooked through. Once soft and the broth has cooked down, serve with rice or noodles. And as much of the ‘soup’ as you’d like. Hope you give it a go! Let me know if you like it! #greenthaicurry #familymeals #midweekmeals #goodfood

So number two in my posts looking at the essential macronutrients in our food and this time it’s the turn of Fat… I'm often asked about Fat as there are so many conflicting opinions on it. In essence, the key thing to remember is that the body needs Fat (in the form of 'good' fats or essential fats) to operate. Without it you could have reduced energy, your essential cell functions would not be able to operate, hormonal imbalances can occur and cells would not be able to grow. Good fats also help your body absorb some nutrients and produce important bodily chemicals too. Without it things can go awry! The source of your dietary fat is key though....try to avoid a lot of saturated fats or processed foods and concentrate on getting your essential fats from sources such as nuts and seeds, oily fish, avocado, eggs and healthy oils......As well as being good for you, they taste yummy too and help with satiety! #foodisfuel #healthyfood #fatisfuel #goodfood

Here is a skipping and core training session you can do at home or the gym or anywhere! All you need is a mat and a rope (or you can simulate skipping). Warm up for 5 mins ensuring you get all your muscles and joints moving. You should feel warm and ready to go. Stretch out any areas of tightness. Set a watch for 5 mins. Than skip for 20-40 secs (start at 20 and work your way up as the weeks go on). Rest for the remainder of that minute (so 40-20 secs) and then start again when the next minute starts. Repeat x 5 rounds. Rest for 1 min to bring heart and breathing rate down. Then on the mat, get into a 1/2 or full plank position and hold the plank for 30-60 secs depending on your level. Then roll onto your back (on the mat) and with both legs straight in the air and the lower back connected to the floor, slowly lower one heel to the floor (scissor kicks). One by one. 10 reps per side of these. Very slow and controlled. Rest for 1 min. And then repeat the skipping and core sequence through again. Try for 2-3 times, increasing to 4 times as you get stronger. Then ensure you cool down and fully stretch afterwards. This is VERY important! Give it a go! Let me know what you think #skipping #jumprope #cardio #core #quickworkout

It’s such a boost to get such glowing testimonials from the fabulous clients I work with….this is one from my recent ‘how to fuel and exercise to thrive in the peri menopause’ course. It’s truly amazing to work with such amazing people! Thank you 🙏 #ilovemyjob #perimenopausefitness #perimenopausehealth #menopausecoach #menopausefitness #strongover40

Following on from my post about macros I thought we’d kick off with some info about Protein...what’s the score? Protein is definitely a buzz word at the moment so it’s easy to think it’s just ‘another fad’ and not important. However it really is crucial! Proteins are the building blocks of our bodies and like carbohydrates and fat, is needed by our bodies for all our functions to occur. Not getting enough protein can cause many symptoms including fatigue, hair loss, weakness, muscle wastage, skin disorders, circulatory problems, lack of concentration, depression/irritability, water retention and many more!.... unlike fat and carbohydrates, protein can’t be stored in the body so it’s important to eat enough each day. Often when my clients are following a perceived ‘healthy diet’, they will focus on eating a lot of fruit and vegetables, reducing meat, eggs and vegetarian protein sources with the aim of reducing the number of calories they consume. They might also up their weekly exercise and training regime. Although these have positive intentions, anyone doing this must also ensure they are consuming enough protein. If this is ignored, they are likely to be hungry and irritable a lot of the time (often resulting in hunger and those evening sugar cravings!). Their bodies will also not be able to heal effectively post-exercise and current muscle mass will be broken down instead (which will therefore have an reducing effect on how much energy/calories burnt each day). Insufficient protein can also result in increased injuries as it is needed by the muscles, ligaments and tendons to heal effectively (this is important so that you can train again in the future!). Without it, an exercise regime can be derailed by regular ‘niggles’ or injuries that can stop any activity at all for a good while. Excellent sources of protein include lean meat, fish, seafood, eggs, nuts, seeds, tofu and quinoa. Try and ensure you have some at every meal. It will also have the benefit of satiety which should help with sugar cravings, blood sugar regulation and reducing snacking. See, it really is important! Give it a go! #protein #healthyfood #perimenopausefitness #musclefitness

We used the lovely resistance loop bands in circuit training last night….a great way to work on strength and stability as well as postural control and core strength. They are also a fantastic way to incorporate such exercises at home if you don’t have easy access to weights. They certainly pack a punch and are much harder than their innocent look portrays! 🥵 . Why not try using them yourself? Contact if you want any help with exercise prescription #resistancebands #stabilitytraining #corestrength #glutestrength #backstrength #exerciseathome

Happy Monday! In the media there seems to be a lot chat about ‘macros’ and how they relate to our health, fitness and training journey. I think this causes quite a bit of confusion tbh as to what they actually are and whether they are important so I thought it might be useful to do a post. Put simply, “macro” is short for macronutrient. What’s a macronutrient I hear you ask?! Well, they are the 3 types of nutrients that we use in the largest amounts. They are in our foods and when we consume them they provide us with most of our energy: protein, carbohydrates and fats. ‘Micronutrients’ on the other hand are the vitamins and minerals needed by the body in very small amounts Despite what many diet programmes may tell you (wrongly), all are vital, all have a crucial (and differing) function and none should be ignored! Our body is a finely tuned machine and whatever type of exercise or sport or training we enjoy, it needs a balance of all 3….some protein, some carbohydrate and some fat. Sub optimal levels of any of these can cause the body to run on empty. I’ll do some posts on each in more detail over the next few days to give more detail so watch this space! #macros #whatisthefussabout #protein #carbs #fats #nutritionalhealth

Friday is curry night! This is a really quick and easy vegetarian curry that can be had on its own or as a base to which cooked prawns or cooked chicken can be added. Also a firm family favourite! You will need: Can of Coconut milk Can of Chopped toms Can of chickpeas Spinach 2 x carrots Large sweet potato 200g red lentils Tomato purée Garam masala Turmeric Curry powder Ginger Cumin 300ml stock Garlic Method: Chop the carrots and the peeled sweet potato and put both in large pan along with the garlic and a teaspoon of each of the spices. Coat the veg in the spice and warm through. To the pan, add 300ml of stock, can of chopped toms, coconut milk and chickpeas, red lentils and then a generous handful of spinach. Ensure that the dry ingredients are covered by the liquids. Simmer all for 45 -60 mins until all the veg is soft and the sauce has turned creamy. The lentils should have turned yellow in colour and soft in texture. Serve with some brown rice and whatever other curry accompaniments you love! It also is a great base to add cooked prawns or some cooked chicken if you want to add some seafood or some meat. But it is perfect as a stand alone curry without. Give it a go….. so easy, so tasty and good for you too. High protein, lots of fibre, and really flavour some. Yum!#fridaycurry #fridaycurrynight #highprotein #hoghproteinmeals #vegetarianrecipes #eatfibre

It’s the last session in the exercise, nutrition and stress management menopause course tonight…and tonight’s session is going to be focussing on the training and exercise element of the matrix. So many women in this life stage start to find that what may have worked for them in previous years doesn’t work for them anymore….maybe how they exercise is making them even more fatigued and energy depleted, maybe they are feeling more irritable and anxious, maybe their body isn’t responding as it once did or maybe it’s a motivation issue. This is all very common….but they key is not to stop your training (there’s never been a more important time of you life to be fit and strong!) but more importantly, to change up HOW you train and exercise. Very much looking forward to discussing this and other things in tonight’s workshop! #perimenopausefitness #exerciseinmenopause #fitnessin40s #fitnessin50s #fitnessin60s #staystrong #beabadass

I thought I’d share a bit about me today….just to say hi really!… 1. I live in south London with my hubby and two teen girls…am a proud Londoner born and bred! 2. I’m an Aquarian (almost my birthday! 🎁) 3. I hate snakes (as in proper phobia…I’ve even had hypnotherapy which worked for a bit when I was travelling many years ago but the fear has set in again 😩) 4. I’ve worked in fitness and wellbeing for 15 years now 5. Before retraining in this I worked in charity fundraising and marketing and events at a senior level for many years 6. I was a clubber in my youth (and still now when I can!) and love 90’s house tunes 7. I love travelling and have been all round the world over the years. Somewhere hot and beachy 🏝️ is my happy place. Although my Aquarian love of always returning home and ‘bedding down’ is strong too 🏠 8. One of my earliest memories as a kid is truly believing I could fly….i used to dream about it! #aboutme #whoami #whatmakesmetick #wednesdayfunny

Last week in my course all about food and exercise in the midlife we talked about importance of properly fuelling our body. Our amazing bodies can’t operate properly, never mind exercise when paired with under eating, punishing exercise regimes, life stressors and poor sleep. Think of your body like a car…it won’t run without proper fuel. Rather starting this week with a (sadly all too common) approach of depriving yourself why not start one by asking yourself what does your body need…what is it telling you through its signals….be those recurring or chronic injuries, headaches, feeling wired, poor concentration, constant tiredness, poor sleep, feeling low or anxious, or irritable, low muscle tone or hormonal issues…. Ensure that you’re getting enough protein at every meal (and snacks!) as well as a good amount of carbohydrates and essential fats. No food ‘philosophy’ should encourage you to restrict or cut out any of these. Plus lots of water, and please please please eat ENOUGH! #startthisweekright #eatenough #fuelling #perimenopausehealth #perimenopausefitness #dontdepleteyourself #menopausecoach #menopausefitness #bestronginmidlife

MONDAY DINNER RECIPE! Chicken, olive, tomato, basil, mozzarella and cannelli bean bake I know the pics may not make me a seasoned Instagrammer (😂) but it’s not aimed at that! Just some quick and easy family friendly recipes! For 4, you’ll need a pack of approx 400g chicken, a can of cannellini beans, pack of mozzarella, green or black olives, can of chopped tomatoes, spinach, garlic, cherry tomato’s and handful of fresh basil or dried. Roughly chop the spinach and basil and then put into a baking dish along with the chicken, mozzarella, beans, tinned toms, cherry toms and garlic. Mix up so the juice covers all the chicken. Add 1/2 pint of water and a stock cube. Season with salt and pepper and then cook in the oven for 45 mins on 190 degrees….serve when all the chicken is fully cooked through, the cheese has melted and the veg is nice and soft. Serve with rice or pasta or roasted potatoes. Give it a go! #mondaydinner #mondaydinnerinspiration #easytocook #easymealsforbusypeople #proteinmeals #familyfood

Week 2 in the ‘How to train and fuel in the perimenopause’ workshop tonight and our focus will be stress! Stress, and our body’s response to it, is crucial in the management of menopausal and peri menopausal symptoms. But adding more stress to the body in the form of more and more (and more!) training and restrictive eating patterns can make this situation even worse. We’ll look at how changing how we exercise and eat can help our bodies thrive and strengthen rather than deplete and exhaust. Can’t wait! Contact for IRL and online future dates #perimenopausefitness #menopause #exerciseinperimenopause #howtoexerciseproperly

Happy Monday to all ☀️ A list of all the services offered by Darnell Fitness and Wellbeing. All fully qualified and insured with over 15 years of experience. Services offered in fully equipped studio in SW20 as well as online and outside!! *Weekly circuit training classes *Kettlebell sessions (online) *Pelvic floor 121 sessions, group classes (IRL and online) * Peri- Menopause and menopause fitness & wellbeing coaching (IRL and online) *Pre & post natal coaching *Personal training(IRL and online). 121, small groups or Buddy training *Strength fitness coaching *Core and back strength sessions *Event training plans *Stress management *Nutrition & wellbeing *’How to eat and exercise to thrive in peri-menopause and menopause’ workshop Contact to find out more #personaltraining #corestrength #backstrength #adoreyourpelvicfloor #pelvicfloor #perimenopause #menopausematters #kettlebell #circuittraining #nutritionforfitness #coaching #prenatalexercise #postnatalfitness #strengthtraining #weightraining #eventraining #wellbeing #stressmanagement

What makes you happy? What makes you smile? What makes all the stresses of life ebb away just a little bit? Why is she posting about this I hear you say? Well I truly believe that having fun and laughs in life is just as important as how we exercise, eat and rest. Life is pretty stressful for most of us…kids, work, financial stresses, health worries, family issues…..the way we can truly recharge and allow ourselves to unfurl is by ensuring that we incorporate some fun and laughs into life. Whatever floats your boat. There is no right or wrong..but just ask yourself what makes you TRULY happy. Like a weight has been lifted off your shoulders? What energises you? What allows you a bit of time to switch off those frenetic brains? I’m a bit of dichotomy tbh…..my truly happy places are either travelling to discover new places, or relaxing at home…..or being by the sea, hearing the waves lap in and out….or in woodland listening to the sound of the leaves rustling and sunshine dappling through…..and also dancing the night (or afternoon!) away to banging house music (I was a die hard clubber and like nothing better than a banging bass and laser lights!)…..i truly get lost in the music and honestly dance like I just don’t care!! (Clue-i don’t!)…..Dancing is so good for the soul! So I try as much I can to get a mix of green space, quiet and serenity, blue space and also loud 90’s house music as often as I can. Maybe not as often as I’d like but it’s a start! What energises you? Could you try to get more of that in life? Maybe this weekend is how to start? Have a think! #whatmakesyouhappy #whatmakesyouyou #happyplace #energiseyourself #happyfriday #90shouse #90strancemusic #dance

Loved the first session of ‘how to exercise and fuel in the peri menopause and menopause’ course tonight. So fab to see such support and collaboration. Knowledge is power! #knowledgeispower #perimenopausefitness #perimenopause #menopausefitness #womensuppportingwomen

Was soooooo cold outside this morning (-6 apparently!) but still determination and effort put in with the Thursday circuits crew! Lots of strength, cardio and agility today 💪🏻

Great to see issues such as prolapse and pelvic floor dysfunction discussed today on BBC Breakast and also Radio 5. Long may it continue…but I honestly can’t believe how many complaints the BBC had about the use of the word ‘bowels’ and ‘v*gina’….?!shocking to some it seems….😳#pelvicfloordysfunction #adoreyourpelvicfloor #prolapse #bbcbreakfast #radio5

Amazing CPD seminar tonight as part of the @adoreyourpelvicfloor programme. All about Diastasus Recti (when the abdominal muscles seperate after pregnancy). I work with alot of women who experience this condition. There is so much that can be done! And so so integrated with pelvic floor health and pelvic floor issues. The body works as a synergistic machine! I love constantly discovering new opinions and viewpoints 👏#adoreyourpelvicfloor #adoreyourpelvicfloorcoach #diastasisrecti #postpregancy

If you’re feeling a bit overwhelmed about all the many different (and often conflicting!) messages about how best to eat and exercise in your 40’s, 50’s and beyond then this 4 session workshop is for you! We cover symptons, the importance of stress management, how best to adapt your training to get the best results and aid your body and how to adapt your nutrition at this time. Starting 18th Jan 7.30pm. London, SW20. Contact for more details or to book your spot! #perimenopausefitness #perimenopausehealth #menopause #resistancetrain #menopausenutrition

Taking bookings now…Friday mornings 8-9am via zoom so can be done from anywhere! It is so important to have weight training as part of your weekly schedule and this class is for all levels and abilities. Beginner to advanced! It will help strengthen your whole body, reduce weaknesses (which can lead to injuries) and make you feel like a bad-ass! Give it a go. The next course starts Friday 12th Jan. Contact for details. #kettlebells #getstrong #getstronger #2024 #resistancetrainingathome

Am away at the moment spending time with my family but even in another part of the globe, I’ve been reminded of all the January ‘new year, new you’ stuff that is thrown at us all at this time of year. In local shops I’ve heard people bemoaning how much they’ve eaten at Christmas, how much they’ve drunk, how ‘guilty’ they feel and how they are going to have a month of dieting as some kind of ‘penance’ or payback. It’s so sad that this is so ingrained with us all. So instead of feeling guilty and being harsh to yourself, why not start 2024 with a promise to love and nourish your body instead? To appreciate all the fun times you may have had over the festive period…to not beast yourself and starve yourself for the next month….to instead try to incorporate some more movement into your days…get outside and walk a bit more? To start to lift some weights to get your muscles and bones stronger? …to do some mobility and flexibility work to help stiffness?…..to have some periods of quiet and meditation to calm the mind? To introduce some more fruit, veg into your daily meals and to drink more water….all things that will aid and nourish your body rather a ‘purging’ January. I’ve said it many times over the 15 years of doing my amazing job but the January craziness needs to stop! You never know, your body may thank you for it 😉#2024 #januaryresolutionrevolution #positivevibes #getstrong #nourishyourbody

Hope everyone has had a fab Christmas! I’ve been asked for some home workout ideas that can be done with no equipment so here goes…. I should add that for those that feel their body needs a rest then go for it! Rest and recovery is truly crucial for all. Equally some have messaged me to say they feel like their bodies could do with a bit of movement in this ‘limbo’ time between Christmas and NYE so here you go. Remember to warm up properly before and cool down/stretch afterwards! #homefitness #homeworkout #athomeworkouts #getmoving

What does that mean I hear you ask…🤨 Well, whether you’re nursing old or current injuries, want to future proof your body against future injuries, strengthen your bones, protect your joints or want to boost your confidence by being a strong bad-ass 💪🏻, why not make the decision to start to strengthen your amazing body! There are so many ways to do so and I truly feel there is a route (or a medley of routes!) for all…. Strength training would be my first port of call. Start small and introduce it slowly…it can be body weight, dumbbells, barbell, kettlebells, vipr, suspension training, core training….whatever floats your boat….i would urge you to get some expertise to begin with to ensure your form is correct and to also make sure your weekly schedule hits all the right areas. But focus on releasing the strongest version of yourself…your body will thank you I promise you 💪🏻💪🏻#strong #injuryprevention #injuryrecovery #strong40s #strong30 #strong50s #protectyourbones #musclerecovery #strengthtraining #strongteens

NEW RECIPE! Chicken and chickpea curry…so yummy and a great way to start off the week! Give it a go… For 4-5 portions you’ll need: 4-5 chicken breasts Can of chickpeas Chopped tomatoes 10 x new potatoes 3 x carrots Can of coconut milk Spinach Garlic Stock Spices- garam masala, turmeric and ginger Mango chutney Brown off the chicken, garlic, new potatoes and carrots in a pan. Add some ginger, tumeric and garam masala to coat the contents. When spices have been absorbed, add the chickpeas, coconut milk and chopped tomotoes and 500ml of stock. Simmer it for about 45 mins and then add in a handful of spinach and mango chutney before simmering for another 15 mins. Serve on its own or with brown rice. Yum. Enjoy! #newrecipe #mondaydinner #eathomecooked #staynourished

Want to start 2024 with some time for you? Maybe this festive season has highlighted that you could with some advice on best to exercise and fuel your body in order to nourish and help feel tip top! There are a couple of spots left on this 4 session workshop. 18th Jan is kick off date. 7.30pm at a venue in south London, SW20. 4 x Thursday workshops. £130. The last one being the 8th Feb 2024. Includes take away resources. Contact to find out more or to book! #perimenopause #exerciseforyourbestself #staystrong #exercisepost40 #feelingoverwhelmed #menopausematters #menopausemovement #menopausemove

Are you running on empty?…. one of the most common beliefs I see (that I’d love to debunk!) is the idea that in order to stay fit and healthy and for our bodies to work optimally, we need to ‘do’ more and more in terms of our activity whilst not fuelling our bodies effectively (so many people sadly think they have to eat less and less 😔). This couldn’t be further from the truth. Think of your body as a car….if we really pushed our cars to the absolute max, day after day, week after week, year after year without resting those cars and without having oil changes and MOT’s and putting in enough fuel, we wouldn’t expect that car to operate effectively. In fact we’d expect it to show faults, have some issues and run badly before breaking down or grinding to a halt sometime in the future. Our bodies are exactly the same. Not eating enough food, not getting enough sleep and not taking enough rest and recovery may be doable in the short term, (maybe for even longer in our younger years) but without fail, in the long term things will start to fail….injuries will occur, tendon issues, stress fractures, niggles, hormones may go haywire, you may start to feel low or anxious, sleep may be affected, you may feel irritable and angry and ironically, you may well start to gain weight and reduce muscle mass as your body starts to claw back energy from other areas. I urge you to keep this in mind when you approach your training and your fuelling. Ask yourself, “am I eating enough?”…”am I eating enough of the right stuff- carbs, protein and fats”….”am I doing too much training with not enough recovery days?”…”am I doing too much cardio rather than resistance training?”…”am I incorporating some mobility and flexibility work?”….”am I getting enough sleep?”….if the answer is no then take a step back and think about what your body needs right now. What changes can you make? What can you take out/swap in? Contact if you want any help with working this out or planning your training programme #runningonempty #fuelyourbody #fuelyourbodyright #eatenough #orthorexia

Today marks 2 years since I had my back surgery after 16 months of agony pain, compromised movement, power loss in my left leg and probably the hardest bit, emotional anguish of whether the op to move the cyst from my spine would be a success (it was a risky op that I’d spent ages weighing up), whether I’d ever be ‘better’ or ‘healed’ or even pain free. There were many many times when I honestly thought “this is it, I won’t ever be able to do what I did before”…….”I’ll be in chronic pain and limited in movement”….now as someone who is used to being strong and active (as well as it being my job!), this is an extremely hard thing to process. However, my injury and subsequent operation and rehab has taught me so so many things. So much so that although I’d clearly say 🖕🏻 to pain like that forever, in many ways I’m grateful for the lessons I learnt. I was doing too much. 100%. I was working my body all the time, not taking sufficient rest, not listening to the signs my body was telling me and doing more and more. Having an operation like that made me stop (literally!) and start again. If you’d said 2 years ago that I’d be where I am now after all the months of rehab, teaching my body to move properly or use my leg properly, to now upping my training, feeling stronger than ever before, valuing rest and recovery, I’d probably never have believed you. That mountain just felt too high to climb and too impossible to comprehend. But I have done it and I’ll continue to do so…yes there are some things that cause my back to flare again (so I don’t do them!) and I have some kind of pain or ache or stiffness most weeks….but there are sooooo many things I CAN do and that’s what I focus on. We all have huge mountains to climb in our lives, be it professionally, medically, in our family lives or mentally, but if we have the right support team and the right approach, slowly but surely we can begin to scale those mountains and get to the top. Just be patient with yourselves and allow failures and setbacks on the way. Thats how we learn and get stronger! #climbthatmountain #stronger #postop #rehab #backsurgery #backsurgeryrecovery #strongerthanyesterday

One of the most common misconceptions and myths is that urinary leakage is just ‘one of those things’ and is a normal occurrence with activities such as laughing, sneezing, coughing, running or jumping….so many women don’t speak about it or just feel like it is a natural part of ‘being a woman’ and that there is “nothing you can do”…..this is not correct. Uncontrollable leakage is both preventable and treatable. For so long it has been something that women and men have not discussed and simply brushed under the carpet….It’s stopped them from doing certain activities and can be very life limiting. BUT it doesn’t have to be that way. It’s so important to reiterate that there are many things that can be done to help (clue-100’s of kegels is not one of them!)….contact to find out more about the Adore Your Pelvic Floor programme and how it can help you #adoreyourpelvicfloor #pelvicfloordysfunction #urinaryleakage #dontsuffeerinsilence

Workshop back by popular demand….…..”How best to exercise and fuel your body for the peri-menopause and menopause”. As you know I’m a fully qualified peri-menopause and menopause coach as well as a personal trainer and pelvic floor coach. I have over 15 years experience and have worked with many clients to help them exercise and eat to nourish and aid their body. This is a 4 week workshop in January starting Thursday 18th Jan. At a local venue in London SW20. My last group loved the course content plus the support they got from other women experiencing similar issues. Contact on catherine@darnellfitnessandwellbeing.com to find out more or secure your place. #perimenopause #exerciseinperimenopause #staystrong #nourishyourbody

Great article in the @guardian this week…showing the benefits of getting outside in nature. It may be cold in the UK right now but don’t underestimate the power of going for a stomp in nature at this time of year or exercising outside. It can make such a difference mentally and physically #getoutside #thegreatoutdoors #nature #exerciseinnature

The days are definitely getting shorter here in the UK…but did you know that for 7 months of the year, the sun in the UK is too weak for our bodies to effectively produce the Vitamin D it needs...no surprise then that Vit D deficiency can be common. Symptoms can include fatigue, aching joints and muscles, frequent illnesses/weakened immunity. Vitamin D is also crucial for our bone health as it helps your body absorb and use calcium, which gives your bones their strength and hardness. If you’re concerned about your levels it can be worth getting them tested by your doctor. Ensuring that you have some daily Vit D-rich foods such as tuna, mackerel, cheese, eggs, fortified cereals and dairy can help top up your levels and make the most of the winter sunshine whenever it comes out to play! ☀️ #vitamind #bonestrength #buffbones #vitamindrichfoods

EXCITING NEWS! The next ‘how to exercise and fuel your body in the peri menopause and menopause’ course will be taking place in January 2024. 4 sessions, 7.30-8.45pm on Thursdays 18/25 January and 1/8 February. Covering all aspects including why it happens, the effect of stress, symptoms, strength training, cardio, mobility, pelvic floor and optimising your diet to fuel your body. Taking place in London SW20 or online. Contact for more details or to book your spot #perimenopause #exerciseinperimenopause #fuelyourbody #hormones

What an amazing Saturday morning taking in the beauty and magic of trees and nature….’Forest Bathing’ with @wobreath in Nower Wood, Leatherhead. Frosty, cold but so fantastic and so beautiful. Highly recommend #forestbathing #breathing #themagicoftrees

The next course on how best to eat and exercise to optimise how you feel in peri-menopause and menopause will be starting in late January 2024. Covering many subjects! Dates to be announced very shortly. Watch this space and contact if you’re interested to go on the waiting list #perimenopausehealth #exerciseinperimenopause #menopausefitnesscoach #menopausefitness #perimenopausefitness

So many women sadly suffer in silence with pelvic floor problems….be it leaking, needing to go for a wee many times a day, frequently needing the loo in the night, a strong urge to ‘go’ the minute ‘the key is in the front door’, issues with impact exercise or pelvic pain…it’s so common and yet something still not widely discussed with many people just accepting ‘it’s one of those things’. ITS NOT! So much can be done and the Adore your Pelvic Floor programme is proven to help hugely. Contact to find out about how we work with clients…in a small group, with a friend or 121. Please don’t just suffer in silence #adoreyourpelvicfloor #pelvicfloor #pelvicfloorexercises #urinaryincontinence #urgencyincontinence

Super proud of these lovely ladies! You all rock 💪🏻@joliefabric_emilie @fabimuzzo

Stuck for Christmas gift ideas? Give the gift of health and well-being this year. We can offer vouchers for any sessions….121, with a friend, small groups or classes. Covering rehab and pre-hab, weight loss, body composition, strength training, pre and post natal, peri menopause, pelvic floor, core strength, nutrition and much more. Contact for details. #givegiftoffitness #christmasgiftideas #giftvouchers

Commitment! Rainy but fun circuits this morning 😜#circuittraining #muddybutfun #getoutside

I hear from many clients, male & female, who are confused & overwhelmed by the myriad of different (conflicting!) messages that are out there about fitness& nutrition… We’re told to Fast, then don’t fast…. eat high protein, no eat high carb, eat high fat, no go paleo, no go vegan, eat no grains, actually eat high grains, maybe remove dairy, but what about bones? ….you need to lift weights, but actually do Pilates, you should run, actually don’t run, you shouldn’t do too much cardio, but you do need to do cardio though, so do HITT, but actually don’t do too much HITT due to stress and hormone health….. Arrrggggh….It’s no surprise that it all gets too much and we actually just end up not doing anything.. I feel that this over complication is not needed. “You would say that” I hear you say, “you’re a PT, a coach and nutrition therapist….”you know what you’re doing”…but honestly I also get overwhelmed with the barrage of messages & info we are sent through social media. But I truly think keep it simple……sticking to the basics and being consistent is key; 1. Try to eat whole foods, as natural as possible. Keep processed foods to a minimum but don’t sweat it if you eat a biscuit now and then 😜 2. Prioritise protein at every meal… & make sure you add in carbs and fat as well around the protein 3. Lift weights- ideally heavy and 2-3 times a week. It doesn’t need to be for hours. 30-45 min, hitting all the muscle groups each week is good 4. Walk as much as you can 🚶‍♀️ 5. Don’t let yourself get too hungry... eat enough to fuel your body… your fitness can’t improve without fuel, you’ll be knackered, sleep and hormones may be impaired and injury can occur 6. Get enough sleep 7. Drink lots of water 8. Do what you enjoy…running, swimming, Pilates, tennis…whatever…but not too much, your body shouldn’t be exhausted 9. Schedule active rest days each week 10. Be consistent 11. Don’t compare yourself to others-our bodies are all different, with differing injuries and limitations, our genetic make up is not the same. What works for ‘John from work’ won’t necessarily be right for you! So, keep it simple and don’t overthink it #keepitsimple #fitnesstips #overwhelmed

New recipe for this November Monday! Beef and sweet potato stew…. 3 x carrots, 2-3 sweet potatoes, spinach, 400g of cubed beef, beef stock, 2 x cans of chopped tomatoes, fennel seeds, garlic and smoked paprika. 1. In a pan, put the garlic and beef and sauté slightly to brown the meat 2. Add the sweet potatoes, carrots and spinach and stir. Leave until they’ve softened slightly 3. Coat the meat and veg with the fennel seeds and a generous amount of sweet smoked paprika 4. Add the tinned tomatoes and beef stock and water. Season and then leave on moderate heat until the veg has all cooked down and softened and the beef is tender. Voila! So yummy! #mondayrecipe #novemberfood #warmingfood #warmingfoodsforwinter

Do you know the difference between peri menopause and menopause? In my work as a coach, I get asked this alot!…. Menopause is essentially translated as ‘cessation of periods’ and is one date in time….12 months after the date of your last menstrual period. The time after this is called post-menopause. The average age for menopause is 51 but that age can vary widely for each individual. Peri-menopause is the term used to describe the years leading up to the menopause. This can be anything from 5-10 years before the date of your last period so a lot people can experience symptoms from early 40’s onwards. The menopause is caused by a change in your hormones and the depletion of oestrogen over this time…hormonal levels can go up and down and fluctuate widely which is why some get no symptoms at all, others get a few, others a lot. Symptoms can also vary week by week or month by month (or day by day!). Oestrogen receptors are on every cell in the body so this change in hormones can affect things as varied as libido, dry skin, dry eyes, tinnitus, joint and muscle aches, insomnia, anxiety, irritability, low mood, exhaustion, tiredness, allergies, itchy skin, vaginal dryness, painful intercourse, brain fog, digestive issues, UTI’s, heavy periods, painful periods, weight gain, anger/rage, palpitations, increase in fears and phobias, forgetfulness and more. It’s not doom and gloom though…many people don’t experience many symptoms at all and a lot can be done to help manage the symptoms for those that do. Don’t suffer in silence…reach out if you feel like you need any advice or support…..are there any symptoms that resonate most with you? #perimenopause #menopause #menopausematters #menopausemandate

What's the deal with Fermented foods? Fermented foods are foods that have had some microorganisms added to them to. There is some evidence that such foods can help maintain or improve the microflora in the gut. Fermented foods include Kefir (a fermented milk drink); Kombucha (a type of fermented sweet tea); Kimchi (a mix of different vegetables with spices added such as sweet potatoes, leeks, cucumber, cabbage); Miso (fermented soy beans); Sauerkraut (cabbage), sour cream, buttermilk and yogurt. The living bacteria within all of these foods travel to the gut and can help maintain health. The gut is now commonly considered to be the 'second brain' and as such, aiding and supporting the gut through the consumption of such foods can help with mood, anxiety, depression, help with energy levels, appetite and weight management. They have also been identified to help regulate blood pressure and blood sugar, help with oral health, fight inflammation in the body and boost immunity. Why not try to slowly increase the consumption of these foods in your diet? Introduce them slowly as they can be a bit tart and sour to begin with! ........What could you try to include this week? #kefir #kombucha #kimchi #fermentedfoods #guthealth #gutbrainaxis #thesecondbrain

I have so many women ask me what is the best training regime during the peri-menopause and menopause when hormones are fluctuating and in some cases, what has ‘worked’ before, isn’t aiding their bodies anymore…. I truly believe the answer to be similar for women in this stage of life as anyone in any stage…..any training you do should AID your body, make it feel strong, release endorphins, help with sleep and energy and crucially help with mental health. If your fitness or sport is something that is depleting your energy stores or causing too many niggles or injuries, it’s a sign that it has moved over from being a ‘good’ stress that helps aid your body, to one that is overloading your system. Peri-menopause and menopause is a time when this is especially important as your ‘stress bucket’ might already be pretty full with life stresses, work, money worries, family issues or medical concerns. Adding in more and more training without adequate rest, recovery or proper refuelling will just make this worse. So rather than trying to do more and more, causing more and more stress, be savvy with what you do. Think about your energy levels, your sleep, how you’re recovering and how you’re feeling mentally. Prioritise the building and maintenance of muscle and whatever you choose to do for your sports, training or fitness should make you feel better, not worse! I have a new course (online or in-person) starting in the new year that can help with the confusion! Contact me if you need any help working out what might work for you or for more details on course dates. #traininginperimenopause #menopauseawareness #staystrong #keepenergised #overtraining #overtrainingsyndrome

Lunch ideas….lots of us struggle with lunch…it needs to be quick, easy to prepare and not take a lot of thought! One of my go-too’s (both personally and professionally with clients) is a platter. Start with some protein so in this case, 2 hard boiled eggs and some prawns. But any lean meat or fish or beans or plant proteins would also work. Then some new potatoes or sweet potatoes or Sourdough (GF for me in this case), some nuts (these are walnuts but any would work), then whatever fruit or veg you have in the fridge…this platter has chopped pepper, beetroot, rocket and cherry tomatoes. Then I’ve added some Kimchi for a fermented gut-health bonus! I hadn’t planned this is in advance….it was honestly a ‘what have I got in the fridge?’ that is quick kinda day! What could you add or have on yours? #lunchideas #protein #carbs #healthyfats #kimchi #fermentedfoods #stayhealthy

Do you feel like you’d like to do more resistance training but dont know where to start? Maybe you fancy trying kettlebells but feel a bit overwhelmed as to how to begin. Then why not book on the next kettlebell course starting 3rd November -15th December. 8-9am. There are people all over the UK that attend as well as internationally so you can literally join from anywhere! It’s for everyone from Beginners to experienced lifters. Contact to book #kettlebell #resistancetraining #getlifting

What a great week….I love working with so many fantastic people on so many different areas. Every programme is bespoke and so varied. My job is always interesting and never dull! Now a weekend of rest and recovery (and lots of fun with friends and family 😄) )#perimenopausecoach #menopausecoach #personaltrainer #prenatalfitness #postnatalfitness #nutritioncoach #kettlebells #circuittraining #pelvicfloor #pelvicfloordysfunction #adoreyourpelvicfloorcoach #rehabilitation #prehabilitation #loveyourjob #workwithamazingpeople

One of the things I remember I was most surprised about when learning about the peri menopause and menopause is just how systemic symptoms can be. Some women get none, some get a few, others a lot. They can vary over time for each woman and also from person to person. There are oestrogen receptions in literally every cell in the body so symptoms can range from period issues, hot flushes, joint and muscle pain, anxiety, depression, rage and anger, low mood, lack of libido, sleep issues, weight gain, digestive issues, palpitations, dry eyes, tinnitus, itchy skin, alcohol intolerance, vaginal atrophy and Genito-urinary issues (and others!). There isn’t a part of the body that isn’t affected by a drop in oestrogen. The attached two documents from @menopause_society show the current accepted menopause symptoms and it is growing constantly. Women I work with as a peri-menopause and menopause coach are often surprised when they see these documents and start to ‘join the dots’ of their symptoms. They can then take this to their doctor to describe how they are feeling (it’s so common to forget symptoms when we’re at a medical appointment!). Are there any here that surprise you maybe? Or resonate with you? #perimenopause #menopause #themenopausesociety #symptomchecker #menopausesupport