12 days ago
(E)
Hi,
todays topic and video is for all you ladies 40 and over and women who have experienced childbirth and those who have gone through menopause.
Pelvic Floor strenghtening and deep core work.🧘🏽♀🧘🏽♀🧘🏽♀
In the video below 👇🏼I have provided an effective workout for you, which can be done 3 or 4 times per week or you can add this into your current workout routine.
💜💜💜
So, why is it important for us 40+ women to include pelvic floor exercises into our workout regimes?
1. Improves Bladder Control
A strong pelvic floor helps prevent urinary incontinence, which can be especially beneficial during activities like running, jumping, or even coughing.
Helps reduce the risk of stress incontinence, a common issue for many women after childbirth or menopause.
2. Supports Organs
The pelvic floor muscles support the bladder, uterus (in women), and rectum. Strengthening these muscles helps maintain their proper position and function, reducing the risk of pelvic organ prolapse.
3. Eases Pregnancy and Postpartum Recovery
During pregnancy, the pelvic floor supports the growing baby and helps with childbirth. Strengthening these muscles can make labor easier and speed up postpartum recovery.
It helps with diastasis recti recovery and pelvic stability after pregnancy.
4.. Improves Core Stability and Posture
The pelvic floor is a key component of your core muscles. It works with the diaphragm, deep abdominals, and back muscles to support posture and core stability, reducing back pain and improving overall balance.
5.. Prevents and Reduces Pain
Weak pelvic floor muscles can contribute to pelvic pain, lower back pain, and discomfort in the hips. Strengthening these muscles can alleviate or prevent these issues.
6. Boosts Athletic Performance
A strong pelvic floor helps improve core strength and stability, which can enhance performance in activities like weightlifting, running, and other sports that require core engagement.
💜💜💜
How can you Strengthen Your Pelvic Floor
CHECK OUT MY VIDEO BELOW👇🏼
Kegel exercises are a popular way to target pelvic floor muscles. They involve contracting and relaxing the muscles you use to stop urination.
yoga and Pilates often include exercises that focus on core strength, including the pelvic floor.
Functional exercises, like squats and bridges, when done correctly, can also engage and strengthen these muCoreStrength
#CoreWorkout #PelvicFloorHealth #PelvicFloorStrength #PelvicWellness #CoreAndPelvicHealth #PelvicHealthMatters #PelvicFloorExercises #StrongPelvicFloorscles #womenshealth #ladiesfitness #womenover40 #40 + #menopause
todays topic and video is for all you ladies 40 and over and women who have experienced childbirth and those who have gone through menopause.
Pelvic Floor strenghtening and deep core work.🧘🏽♀🧘🏽♀🧘🏽♀
In the video below 👇🏼I have provided an effective workout for you, which can be done 3 or 4 times per week or you can add this into your current workout routine.
💜💜💜
So, why is it important for us 40+ women to include pelvic floor exercises into our workout regimes?
1. Improves Bladder Control
A strong pelvic floor helps prevent urinary incontinence, which can be especially beneficial during activities like running, jumping, or even coughing.
Helps reduce the risk of stress incontinence, a common issue for many women after childbirth or menopause.
2. Supports Organs
The pelvic floor muscles support the bladder, uterus (in women), and rectum. Strengthening these muscles helps maintain their proper position and function, reducing the risk of pelvic organ prolapse.
3. Eases Pregnancy and Postpartum Recovery
During pregnancy, the pelvic floor supports the growing baby and helps with childbirth. Strengthening these muscles can make labor easier and speed up postpartum recovery.
It helps with diastasis recti recovery and pelvic stability after pregnancy.
4.. Improves Core Stability and Posture
The pelvic floor is a key component of your core muscles. It works with the diaphragm, deep abdominals, and back muscles to support posture and core stability, reducing back pain and improving overall balance.
5.. Prevents and Reduces Pain
Weak pelvic floor muscles can contribute to pelvic pain, lower back pain, and discomfort in the hips. Strengthening these muscles can alleviate or prevent these issues.
6. Boosts Athletic Performance
A strong pelvic floor helps improve core strength and stability, which can enhance performance in activities like weightlifting, running, and other sports that require core engagement.
💜💜💜
How can you Strengthen Your Pelvic Floor
CHECK OUT MY VIDEO BELOW👇🏼
Kegel exercises are a popular way to target pelvic floor muscles. They involve contracting and relaxing the muscles you use to stop urination.
yoga and Pilates often include exercises that focus on core strength, including the pelvic floor.
Functional exercises, like squats and bridges, when done correctly, can also engage and strengthen these muCoreStrength
#CoreWorkout #PelvicFloorHealth #PelvicFloorStrength #PelvicWellness #CoreAndPelvicHealth #PelvicHealthMatters #PelvicFloorExercises #StrongPelvicFloorscles #womenshealth #ladiesfitness #womenover40 #40 + #menopause
3 months ago
Hi,
welcome to my features page where you can recieve lots of free hints, tips and advice on how to achieve your goals.
Losing excessive body fat and improving your muscle mass is one of the most important things we can all do for ourselves. It is even more important in women who are entering their 40s and 50s and onwards. It's never too late to start, and whatever age you begin, I can ****** ure you that with the right guidance, you will begin to reap the benefits within a short amount of time.
#fitness #weightloss #qualityoflife #weightlossjourney #personaltraining #gym #weighttraining #community #newfollowers #followers
welcome to my features page where you can recieve lots of free hints, tips and advice on how to achieve your goals.
Losing excessive body fat and improving your muscle mass is one of the most important things we can all do for ourselves. It is even more important in women who are entering their 40s and 50s and onwards. It's never too late to start, and whatever age you begin, I can ****** ure you that with the right guidance, you will begin to reap the benefits within a short amount of time.
#fitness #weightloss #qualityoflife #weightlossjourney #personaltraining #gym #weighttraining #community #newfollowers #followers
18 days ago
(E)
Today I am going to be preparing these healthy, homemade, high protein, delicious Penut butter, Twix bars 😋
You will find the full recipe in my video below 👇🏼
💜💜💜
Firstly lets talk a little about why I prefer making homemade snacks and treats, over store bought.
Homemade snacks can often be more beneficial for weight loss and a healthy lifestyle, compared to store-bought ones, mainly because you have control over the ingredients and portion sizes. Store-bought snacks can be high in added sugars, unhealthy fats, preservatives, and high-calorie additives that contribute to weight gain.
I love making snacks at home as I can:
Use whole, unprocessed ingredients.
Control the amount of sugar, salt, and unhealthy fats.
Customize portion sizes to prevent overeating.
Choose healthier cooking methods like baking or air frying instead of deep frying.
Always note, that weight loss ultimately depends on your overall calorie intake and nutritional balance. If homemade snacks are made with calorie-dense ingredients or are consumed in large amounts, they could still hinder weight loss or affect your healthy lifestyle habits. To maximize the benefits, opt for nutrient-dense, low-calorie options like fresh fruit, nuts in moderation, vegetable sticks with hummus, or yogurt-based snacks and choose healthy ingredients, as we do here, when baking and cooking.
💜💜💜
Lets get back to our healthy, Peanut butter Twix bars recipe!
My video gives you the standard healthy recipe. If you would like vegan friendly or a higher protein content, simply checkout my ingredients list below for the full options.#
Here's everythingyou will need:
Shortbread Base
1 1/2 cups almond or rice flour (v) Or (to increase the protein content) 3/4 cup almond/rice flour & 3/4 cup vanilla whey protein.
3tbsps melted cocnut oil
2tbsps maple syrup or honey
1 tsp vanilla extract
1/4 tsp sea salt
Caramel Layer
4tbsps smooth or crunchy peanut butter
3tsps maple syrup or honey
4tbsps coconut oil
1tsp vanilla extract
1/4 tsp sea salt
Chocolate Layer
1 cup dark chocolate chips melted with 1 tbsp coconut oil
8x8 baking tin
parchment paper
Oven preheated to 175 degrees
💜💜💜
#healthyeaters #twix #highproteinsnack #healthyrecipes #highprotein #homemadehealthysnacks #preworkout #postworkout #healthysnacks #chocolate #fitnesscommunity
You will find the full recipe in my video below 👇🏼
💜💜💜
Firstly lets talk a little about why I prefer making homemade snacks and treats, over store bought.
Homemade snacks can often be more beneficial for weight loss and a healthy lifestyle, compared to store-bought ones, mainly because you have control over the ingredients and portion sizes. Store-bought snacks can be high in added sugars, unhealthy fats, preservatives, and high-calorie additives that contribute to weight gain.
I love making snacks at home as I can:
Use whole, unprocessed ingredients.
Control the amount of sugar, salt, and unhealthy fats.
Customize portion sizes to prevent overeating.
Choose healthier cooking methods like baking or air frying instead of deep frying.
Always note, that weight loss ultimately depends on your overall calorie intake and nutritional balance. If homemade snacks are made with calorie-dense ingredients or are consumed in large amounts, they could still hinder weight loss or affect your healthy lifestyle habits. To maximize the benefits, opt for nutrient-dense, low-calorie options like fresh fruit, nuts in moderation, vegetable sticks with hummus, or yogurt-based snacks and choose healthy ingredients, as we do here, when baking and cooking.
💜💜💜
Lets get back to our healthy, Peanut butter Twix bars recipe!
My video gives you the standard healthy recipe. If you would like vegan friendly or a higher protein content, simply checkout my ingredients list below for the full options.#
Here's everythingyou will need:
Shortbread Base
1 1/2 cups almond or rice flour (v) Or (to increase the protein content) 3/4 cup almond/rice flour & 3/4 cup vanilla whey protein.
3tbsps melted cocnut oil
2tbsps maple syrup or honey
1 tsp vanilla extract
1/4 tsp sea salt
Caramel Layer
4tbsps smooth or crunchy peanut butter
3tsps maple syrup or honey
4tbsps coconut oil
1tsp vanilla extract
1/4 tsp sea salt
Chocolate Layer
1 cup dark chocolate chips melted with 1 tbsp coconut oil
8x8 baking tin
parchment paper
Oven preheated to 175 degrees
💜💜💜
#healthyeaters #twix #highproteinsnack #healthyrecipes #highprotein #homemadehealthysnacks #preworkout #postworkout #healthysnacks #chocolate #fitnesscommunity
25 days ago
Hey everyone! Ladies, this i an important one for you!
Just because you’re pregnant doesn’t mean you have to press pause on fitness! 🤰💜💜💜🤱
Exercising during pregnancy can be so beneficial for both you and your baby. It can help improve your mood, support a healthy weight, and even ease labor and delivery. But always remember: every pregnancy is unique, so be sure to talk to your doctor first!
Check out my video below for more detailed information 👇🏼
💜💜💜
#FitPregnancy #PregnancyExercise
#PrenatalFitness #HealthyPregnancy #moms
#PregnantAndStrong #PrenatalWorkout #BumpWorkout #ActivePregnancy #ladies #women
#MomToBeFitness #SafePregnancyExercise
#PregnancyWellness #exercise
#BabyBumpFitness
#StrongMama #PregnancyJourney
#FitMamaToBe
Just because you’re pregnant doesn’t mean you have to press pause on fitness! 🤰💜💜💜🤱
Exercising during pregnancy can be so beneficial for both you and your baby. It can help improve your mood, support a healthy weight, and even ease labor and delivery. But always remember: every pregnancy is unique, so be sure to talk to your doctor first!
Check out my video below for more detailed information 👇🏼
💜💜💜
#FitPregnancy #PregnancyExercise
#PrenatalFitness #HealthyPregnancy #moms
#PregnantAndStrong #PrenatalWorkout #BumpWorkout #ActivePregnancy #ladies #women
#MomToBeFitness #SafePregnancyExercise
#PregnancyWellness #exercise
#BabyBumpFitness
#StrongMama #PregnancyJourney
#FitMamaToBe
2 months ago
DO WE REALLY GLOW DIFFERENTLY when we're exposed to Vitamin D? 🌞 ☀ 🌞 ☀ 🌞 ☀
.
.
Yes, vitamin D, which is produced when your skin is exposed to sunlight, plays a significant role in your overall health, and it can indeed affect your skin's appearance. Adequate levels of vitamin D are linked to healthy skin because it supports cell renewal and repair, which can lead to a more radiant, glowing complexion.
Additionally, vitamin D has anti-inflammatory properties that may help reduce skin conditions like acne or eczema, and it promotes better mood and energy levels, which could also contribute to a noticeable "glow."
#WalkingForHealth #WalkMore #stepcount #DailyWalk #getmoving #ActiveLifestyle #NatureWalks #FitWalk
#WalkAndExplore #MindfulWalking #SunshineVitamin
#VitaminDBoost #GetYourD #SunlightTherapy
#HealthySkinGlow #NaturalVitaminD #SunExposure
#DForYourHealth #SunPowered
#VitaminDSquad
.
.
Yes, vitamin D, which is produced when your skin is exposed to sunlight, plays a significant role in your overall health, and it can indeed affect your skin's appearance. Adequate levels of vitamin D are linked to healthy skin because it supports cell renewal and repair, which can lead to a more radiant, glowing complexion.
Additionally, vitamin D has anti-inflammatory properties that may help reduce skin conditions like acne or eczema, and it promotes better mood and energy levels, which could also contribute to a noticeable "glow."
#WalkingForHealth #WalkMore #stepcount #DailyWalk #getmoving #ActiveLifestyle #NatureWalks #FitWalk
#WalkAndExplore #MindfulWalking #SunshineVitamin
#VitaminDBoost #GetYourD #SunlightTherapy
#HealthySkinGlow #NaturalVitaminD #SunExposure
#DForYourHealth #SunPowered
#VitaminDSquad
2 months ago
(E)
Hello.....Welcome to dessert time!
My recipe for today is this eas, yummy, 3 ingredient, Strawberry Chocolate Mousse ..
😋😋😋🤤🤤💜💜💕💕💕
As well as satifying your choclocate craving, this mousse is also high in protein to keep you fuller fo longer and ensure you are adding to your days protein requirement.
.
YOU WILL NEED: SERVES 2
250g Strawberries ..chopped
1 cup dark chocolate drops.. melted
2 tablespoons natural, full fat greek yoghurt
FULL PREPARATION IN THE VIDEO BELOW👇
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my tiktok 👌😊⚫⚫🎞⚫⚫
https://www.tiktok.com/@co...
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my instagram 👇❣❣❣
https://www.instagram.com/...
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my facebook 🎞🎞🎞🌍🌍🎁🎁
https://www.facebook.com/p...
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🚶🚶♀🏃🏃🏽♀
My recipe for today is this eas, yummy, 3 ingredient, Strawberry Chocolate Mousse ..
😋😋😋🤤🤤💜💜💕💕💕
As well as satifying your choclocate craving, this mousse is also high in protein to keep you fuller fo longer and ensure you are adding to your days protein requirement.
.
YOU WILL NEED: SERVES 2
250g Strawberries ..chopped
1 cup dark chocolate drops.. melted
2 tablespoons natural, full fat greek yoghurt
FULL PREPARATION IN THE VIDEO BELOW👇
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my tiktok 👌😊⚫⚫🎞⚫⚫
https://www.tiktok.com/@co...
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my instagram 👇❣❣❣
https://www.instagram.com/...
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my facebook 🎞🎞🎞🌍🌍🎁🎁
https://www.facebook.com/p...
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🚶🚶♀🏃🏃🏽♀
2 months ago
Hello💜💜,
today I want to discuss, STAYING MOTIVATED when you start your new regime or even when you are restarting after a break away.
In part 1 of this discussion, I will be recommending to you the hints and tips I share with my clients.
I completely understand that the first 3 to 4 weeks of any new exericise, workout or diet regime are the toughest.
In this period our commitment will be tested in every way possible as the desire to quit or give in can be huge. Tiredness, cravings, boredom, outsider influences, busy times, aching muscles, other commitments, even friends and family will be pulling you in one direction, trying to get you off track from your goals. During this period it is vital to show yourself consistency and will power and keep your boundaries in place.
Check out my video below and lets get you started in the strongest way possible!👇
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my tiktok 👌😊⚫⚫🎞⚫⚫
https://www.tiktok.com/@co...
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.
my instagram 👇❣❣❣
https://www.instagram.com/...
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my facebook 🎞🎞🎞🌍🌍🎁🎁
https://www.facebook.com/p...
#motivationmonday #fitgoals #keepgoing #staymotivated #fitnessjourney #fitfam #consistencyiskey #fitnessinspiration #fitnesscommunity #homeworkout #healthyliving #selfcare #healthyhabits #makeithappen #crushyourgoals
#strongnotskinny
today I want to discuss, STAYING MOTIVATED when you start your new regime or even when you are restarting after a break away.
In part 1 of this discussion, I will be recommending to you the hints and tips I share with my clients.
I completely understand that the first 3 to 4 weeks of any new exericise, workout or diet regime are the toughest.
In this period our commitment will be tested in every way possible as the desire to quit or give in can be huge. Tiredness, cravings, boredom, outsider influences, busy times, aching muscles, other commitments, even friends and family will be pulling you in one direction, trying to get you off track from your goals. During this period it is vital to show yourself consistency and will power and keep your boundaries in place.
Check out my video below and lets get you started in the strongest way possible!👇
.
.
my tiktok 👌😊⚫⚫🎞⚫⚫
https://www.tiktok.com/@co...
.
.
my instagram 👇❣❣❣
https://www.instagram.com/...
.
.
my facebook 🎞🎞🎞🌍🌍🎁🎁
https://www.facebook.com/p...
#motivationmonday #fitgoals #keepgoing #staymotivated #fitnessjourney #fitfam #consistencyiskey #fitnessinspiration #fitnesscommunity #homeworkout #healthyliving #selfcare #healthyhabits #makeithappen #crushyourgoals
#strongnotskinny
2 months ago
(E)
Do you love snickers???
If yes, you've got to store a tub of these in your refrigerator!😉
Great for a quick and tasty energy kick, pre workout. Full of protein to aid your recovery and build that lean muscle and perfect for satisfying your sweet cravings and settling your appetite!
They are also great for the whole family 👨👩👦👨👩👧👨👩👧👧
No bake,healthy, protein snicker bites. You will absolutely adore these! 😋💜
Here are the ingredients for you
2 bananas... sliced and chopped
2 tbsp Smooth peanut butter or 2 tbsp greek yogurt
Handfull Nuts... chopped
1 cup chocolate drops.. melted
2 tbsp coconut oil
(melt together)
Full recipe method in the video below!
#highprotein #highproteinsnack #preworkout #snickers #healthysnickers #healthy #eatgood #fitnesspeople #exerciselovers #ladies #moms #women #womemwholift #fitness #gymrats #fitfam
If yes, you've got to store a tub of these in your refrigerator!😉
Great for a quick and tasty energy kick, pre workout. Full of protein to aid your recovery and build that lean muscle and perfect for satisfying your sweet cravings and settling your appetite!
They are also great for the whole family 👨👩👦👨👩👧👨👩👧👧
No bake,healthy, protein snicker bites. You will absolutely adore these! 😋💜
Here are the ingredients for you
2 bananas... sliced and chopped
2 tbsp Smooth peanut butter or 2 tbsp greek yogurt
Handfull Nuts... chopped
1 cup chocolate drops.. melted
2 tbsp coconut oil
(melt together)
Full recipe method in the video below!
#highprotein #highproteinsnack #preworkout #snickers #healthysnickers #healthy #eatgood #fitnesspeople #exerciselovers #ladies #moms #women #womemwholift #fitness #gymrats #fitfam
