Administrator pinned this post
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
10 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.π§π½ββπ§π½ββπ§π½ββ
In the video below ππΌI 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.
πππ
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.
πππ
How can you Strengthen Your Pelvic Floor
CHECK OUT MY VIDEO BELOWππΌ
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.π§π½ββπ§π½ββπ§π½ββ
In the video below ππΌI 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.
πππ
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.
πππ
How can you Strengthen Your Pelvic Floor
CHECK OUT MY VIDEO BELOWππΌ
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
23 days ago
Hey everyone! Ladies, this i an important one for you!
Just because youβre pregnant doesnβt mean you have to press pause on fitness! π€°ππππ€±
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 ππΌ
πππ
#FitPregnancy #PregnancyExercise
#PrenatalFitness #HealthyPregnancy #moms
#PregnantAndStrong #PrenatalWorkout #BumpWorkout #ActivePregnancy #ladies #women
#MomToBeFitness #SafePregnancyExercise
#PregnancyWellness #exercise
#BabyBumpFitness
#StrongMama #PregnancyJourney
#FitMamaToBe
Just because youβre pregnant doesnβt mean you have to press pause on fitness! π€°ππππ€±
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 ππΌ
πππ
#FitPregnancy #PregnancyExercise
#PrenatalFitness #HealthyPregnancy #moms
#PregnantAndStrong #PrenatalWorkout #BumpWorkout #ActivePregnancy #ladies #women
#MomToBeFitness #SafePregnancyExercise
#PregnancyWellness #exercise
#BabyBumpFitness
#StrongMama #PregnancyJourney
#FitMamaToBe
1 month ago
Hiii,
ππππππ
Today I am going to teach you how to make healthy, tasty, energy bars at home. These are a delighful treat for the whole family and perfect when you need a pick me up or a pre workout boost!
πππ
Homemade energy bars offer several benefits, especially when compared to store-bought versions.
Here are some key advantages:
Nutritional Control: You can control the ingredients, ensuring they are healthy and free from additives, preservatives, and excess sugars. This allows you to focus on nutrient-dense ingredients like oats, nuts, seeds, and dried fruits.
Customizable: You can tailor the bars to your specific dietary needs or preferences, such as being gluten-free, vegan, or high-protein. You can also adjust the sweetness or flavor to your liking.
Cost-Effective: Making energy bars at home is often more economical than buying pre-packaged ones, especially when you buy ingredients in bulk.
Healthier Ingredients: Store-bought bars often contain unhealthy fats, artificial sweeteners, and processed ingredients. Homemade versions let you use natural, whole foods like honey, maple syrup, coconut oil, and nut **** er.
Sustained Energy: When made with ingredients like complex carbs (oats), healthy fats (nuts, seeds), and natural sugars, homemade energy bars provide long-lasting energy, making them a great snack for workouts, busy days, or hikes.
Portion Control: You can create the bars in the portion sizes that suit your needs, helping with calorie control if that's important to your health goals.
No Unwanted Allergens: Homemade bars allow you to avoid allergens like dairy, soy, gluten, or nuts, ensuring that they are safe for you or your family members.
Freshness: Homemade bars are fresher compared to store-bought ones, which may sit on shelves for months. This can improve both the taste and nutritional value.
So, taking all of the above into account, have a look at the video below and let me know how you customised your energy bars.
πππ
My ingredients
3 cups of quick cooking oats
2 scoops vanilla protein powder
1 tsp baking powder
1 tsp cinnamon
1 tsp all spice
1 tsp sea salt
1 tsp nutmeg
1/2 cup nuts (your choice)
1 tsp vanilla extract
2 tbsps coconut oil
1 apple...peeled and diced
2 cups apple sauce
2 tbsps sweetner (maple syrup, honey, zero calorie sugar)
πππ
#energybars #homemade #homemadeenergybars #healthyingredients #cooking #highprotein #highproteinsnack #preworkout #healthy #eatgood #fitnesspeople #exerciselovers #ladies #moms #women #womemwholift #fitness #gymrats #fitfam
ππππππ
Today I am going to teach you how to make healthy, tasty, energy bars at home. These are a delighful treat for the whole family and perfect when you need a pick me up or a pre workout boost!
πππ
Homemade energy bars offer several benefits, especially when compared to store-bought versions.
Here are some key advantages:
Nutritional Control: You can control the ingredients, ensuring they are healthy and free from additives, preservatives, and excess sugars. This allows you to focus on nutrient-dense ingredients like oats, nuts, seeds, and dried fruits.
Customizable: You can tailor the bars to your specific dietary needs or preferences, such as being gluten-free, vegan, or high-protein. You can also adjust the sweetness or flavor to your liking.
Cost-Effective: Making energy bars at home is often more economical than buying pre-packaged ones, especially when you buy ingredients in bulk.
Healthier Ingredients: Store-bought bars often contain unhealthy fats, artificial sweeteners, and processed ingredients. Homemade versions let you use natural, whole foods like honey, maple syrup, coconut oil, and nut **** er.
Sustained Energy: When made with ingredients like complex carbs (oats), healthy fats (nuts, seeds), and natural sugars, homemade energy bars provide long-lasting energy, making them a great snack for workouts, busy days, or hikes.
Portion Control: You can create the bars in the portion sizes that suit your needs, helping with calorie control if that's important to your health goals.
No Unwanted Allergens: Homemade bars allow you to avoid allergens like dairy, soy, gluten, or nuts, ensuring that they are safe for you or your family members.
Freshness: Homemade bars are fresher compared to store-bought ones, which may sit on shelves for months. This can improve both the taste and nutritional value.
So, taking all of the above into account, have a look at the video below and let me know how you customised your energy bars.
πππ
My ingredients
3 cups of quick cooking oats
2 scoops vanilla protein powder
1 tsp baking powder
1 tsp cinnamon
1 tsp all spice
1 tsp sea salt
1 tsp nutmeg
1/2 cup nuts (your choice)
1 tsp vanilla extract
2 tbsps coconut oil
1 apple...peeled and diced
2 cups apple sauce
2 tbsps sweetner (maple syrup, honey, zero calorie sugar)
πππ
#energybars #homemade #homemadeenergybars #healthyingredients #cooking #highprotein #highproteinsnack #preworkout #healthy #eatgood #fitnesspeople #exerciselovers #ladies #moms #women #womemwholift #fitness #gymrats #fitfam
2 months ago
(E)
Do you love snickers???
If yes, you've got to store a tub of these in your refrigerator!π
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 π¨βπ©βπ¦π¨βπ©βπ§π¨βπ©βπ§βπ§
No bake,healthy, protein snicker bites. You will absolutely adore these! ππ
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!π
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 π¨βπ©βπ¦π¨βπ©βπ§π¨βπ©βπ§βπ§
No bake,healthy, protein snicker bites. You will absolutely adore these! ππ
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
2 months ago
Hello ππ
I am here again.. π for you and our topic for today will be about Mental Health.
Exercise and mental health go hand in hand. Fighting stress and depression with exercise is definitely the way forward. Exercise can boost your mood and help give you a more positive outlook, as well as improving your sense of control, your self esteem and your coping abilites.
Feeling good after achieving a physical goal may help ease depression and anxiety by the release of endorphins (a natural chemical released by our brain). These endorphins give us a sense of imporved well-being and help us have more positive thoughts.
Alongside this, exercise reduces the levels of stress hormones in the body, therefore we have much better sleep patterns, improved mood and less overall anxiety.
So, what are you waiting for?
Check out my video below and lets get you moving today!πππ
π§π§ββπ§π§π§π§π§
.
for daily videos πΊπ¬ππππ
https://coachnadiapt4u.pro...
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.
.
my tiktok ππβ«β«πβ«β«
.
https://www.tiktok.com/@co...
.
.
.
my instagram πβ£β£β£
.
.
https://www.instagram.com/...
...
πΆπΆββπππ½ββ
#depression #stressrelief #mood #mentalhealth #exerciseandmentalhealth #anxietyrelief #endorphins #sports #sport #fitness #gym #training #workout #motivation #athlete #instagram #fashion #life #fitnessmotivation #running #healthylifestyle #health #healthcare #personaltrainer #uae #rasalkhaimah #ras_al_khaimah #woman #ladies #pt4u
I am here again.. π for you and our topic for today will be about Mental Health.
Exercise and mental health go hand in hand. Fighting stress and depression with exercise is definitely the way forward. Exercise can boost your mood and help give you a more positive outlook, as well as improving your sense of control, your self esteem and your coping abilites.
Feeling good after achieving a physical goal may help ease depression and anxiety by the release of endorphins (a natural chemical released by our brain). These endorphins give us a sense of imporved well-being and help us have more positive thoughts.
Alongside this, exercise reduces the levels of stress hormones in the body, therefore we have much better sleep patterns, improved mood and less overall anxiety.
So, what are you waiting for?
Check out my video below and lets get you moving today!πππ
π§π§ββπ§π§π§π§π§
.
for daily videos πΊπ¬ππππ
https://coachnadiapt4u.pro...
.
.
.
my tiktok ππβ«β«πβ«β«
.
https://www.tiktok.com/@co...
.
.
.
my instagram πβ£β£β£
.
.
https://www.instagram.com/...
...
πΆπΆββπππ½ββ
#depression #stressrelief #mood #mentalhealth #exerciseandmentalhealth #anxietyrelief #endorphins #sports #sport #fitness #gym #training #workout #motivation #athlete #instagram #fashion #life #fitnessmotivation #running #healthylifestyle #health #healthcare #personaltrainer #uae #rasalkhaimah #ras_al_khaimah #woman #ladies #pt4u
2 months ago
Hiππ, today we are discussing 'Cortisol'.
In this day and age of stressful living I find it is a reocurring topic among my clients. So, today we will help you understand what cortisol is and why it is so important to try to keep this hormone regulated as much as possible.
Do you have high cortisol levels?
β«What is Cortisol?
Cortisol is your bodies main stress hormone, made by our adrenal glands. Your mood, anxiety levels, motivation, drepression levels are all controlled via the brain and cortisol. The hypothalamus and the pituitary gland within the brain monitors the level of cortisol within the blood. Your brain adjusts the level of cortisol it makes as it senses a change in your levels. The pituitary gland will then control the amount of cortisol released.
β«Why do we produce cortisol?
Cortisol is used within our bodies for a number of reasons which include
1. Controlling the level of inflammation within the body
2.Regulating our lood pressure
3. Controlling our sleep patterns
4. Increases our energy in stressful situations
5. Increases gloucose within the body
6. Manages how we use certain nutrients including fats, proteins and carbohydrates.
β«How does cortisol work within the body?
We have receptors for cortisol in most cells within our body and each cell recieves and uses the hormone in a different way. Our daily activities, experiences and lifestyle dictate how much cortisol we need each day, so generally our requirements fluctuate day to day.
Stressful situations which put us on high alert will cause a change in our cortisol levels which isn't usually an issue as once the stress is removed our levels return to normal and the ody regulates its self and balance is restored.
However, when we are under a constant or longterm state of stress including being the the state if flight or fight for an extended peiod of time, this is when potentially too much or even too little of the hormone is released into the bloodstream and things begin to become unregulated within the body which derails many of our functions.
This can potentially lead to
* constant high or low blood pressure
* headahes
* anxiety
* depression
* memory loss
* brain fog and confusion
* restless leg syndrome and interrupted sleep patterns
* digestive issues and complaints
* weight gain and weight loss
* easily bruised skin
* patches of dark skin
* muscle weakness
* distended or bloated stomach
* excessive tiredness
πππ
β«How can we help our bodies regulate this hormone?
Using the right type of exercise can really help reduce levels and improve your overall health, both physically and mentally. Therapeutic exercises such as swimming, yoga, pilates, and stretching, along with good breathing techniques can help reduce your cortisol levels significantly and naturally. In the longterm you will notice a reduction in the overall symptoms of having excessive fluctuations in cortisol levels.πππ
#exercisebenefits #cortisol #stress #stressmanagement #exercisebenefits #lowercortisol #ladies #women #moms #womenover40 #femalefitness #female
In this day and age of stressful living I find it is a reocurring topic among my clients. So, today we will help you understand what cortisol is and why it is so important to try to keep this hormone regulated as much as possible.
Do you have high cortisol levels?
β«What is Cortisol?
Cortisol is your bodies main stress hormone, made by our adrenal glands. Your mood, anxiety levels, motivation, drepression levels are all controlled via the brain and cortisol. The hypothalamus and the pituitary gland within the brain monitors the level of cortisol within the blood. Your brain adjusts the level of cortisol it makes as it senses a change in your levels. The pituitary gland will then control the amount of cortisol released.
β«Why do we produce cortisol?
Cortisol is used within our bodies for a number of reasons which include
1. Controlling the level of inflammation within the body
2.Regulating our lood pressure
3. Controlling our sleep patterns
4. Increases our energy in stressful situations
5. Increases gloucose within the body
6. Manages how we use certain nutrients including fats, proteins and carbohydrates.
β«How does cortisol work within the body?
We have receptors for cortisol in most cells within our body and each cell recieves and uses the hormone in a different way. Our daily activities, experiences and lifestyle dictate how much cortisol we need each day, so generally our requirements fluctuate day to day.
Stressful situations which put us on high alert will cause a change in our cortisol levels which isn't usually an issue as once the stress is removed our levels return to normal and the ody regulates its self and balance is restored.
However, when we are under a constant or longterm state of stress including being the the state if flight or fight for an extended peiod of time, this is when potentially too much or even too little of the hormone is released into the bloodstream and things begin to become unregulated within the body which derails many of our functions.
This can potentially lead to
* constant high or low blood pressure
* headahes
* anxiety
* depression
* memory loss
* brain fog and confusion
* restless leg syndrome and interrupted sleep patterns
* digestive issues and complaints
* weight gain and weight loss
* easily bruised skin
* patches of dark skin
* muscle weakness
* distended or bloated stomach
* excessive tiredness
πππ
β«How can we help our bodies regulate this hormone?
Using the right type of exercise can really help reduce levels and improve your overall health, both physically and mentally. Therapeutic exercises such as swimming, yoga, pilates, and stretching, along with good breathing techniques can help reduce your cortisol levels significantly and naturally. In the longterm you will notice a reduction in the overall symptoms of having excessive fluctuations in cortisol levels.πππ
#exercisebenefits #cortisol #stress #stressmanagement #exercisebenefits #lowercortisol #ladies #women #moms #womenover40 #femalefitness #female
2 months ago
Hello ππ
I am here again.. π for you and our topic for today will be about
the benefits of drinking HOT LEMON WATER first thing in the morning.
ππππ«π«π«π«
There are a few tips & tricks for boosting your metabolism and aiding weightloss, without you really having to try and this is one of my favourites. I can actually drink this all day, especially on the cooler winter days. Not only is it a great aid for weightloss but it has so many other benefits too including detoxifying your body, encouraging glowing skin and a better mood and more vitality.
So why not drop your morning coffee for 4 days and reap the benefits of this simple but great lemon & water drink!
Check out my video below ππΌ
.
.
my tiktok ππβ«β«πβ«β«
https://www.tiktok.com/@co...
.
.
my instgram πβ£β£β£
https://www.instagram.com/...
...
πΆπΆββπππ½ββ
.
#weightloss #detox #nutrition #organcleanse #livercleanse #lemon #water #sports #sport #fitness #gym #training #workout #motivation #athlete #instagram #fashion #life #fitnessmotivation #running #healthylifestyle #health #healthcare #personaltrainer #uae #rasalkhaimah #ras_al_khaimah #woman #ladies #pt4u
I am here again.. π for you and our topic for today will be about
the benefits of drinking HOT LEMON WATER first thing in the morning.
ππππ«π«π«π«
There are a few tips & tricks for boosting your metabolism and aiding weightloss, without you really having to try and this is one of my favourites. I can actually drink this all day, especially on the cooler winter days. Not only is it a great aid for weightloss but it has so many other benefits too including detoxifying your body, encouraging glowing skin and a better mood and more vitality.
So why not drop your morning coffee for 4 days and reap the benefits of this simple but great lemon & water drink!
Check out my video below ππΌ
.
.
my tiktok ππβ«β«πβ«β«
https://www.tiktok.com/@co...
.
.
my instgram πβ£β£β£
https://www.instagram.com/...
...
πΆπΆββπππ½ββ
.
#weightloss #detox #nutrition #organcleanse #livercleanse #lemon #water #sports #sport #fitness #gym #training #workout #motivation #athlete #instagram #fashion #life #fitnessmotivation #running #healthylifestyle #health #healthcare #personaltrainer #uae #rasalkhaimah #ras_al_khaimah #woman #ladies #pt4u
