What’s 1 thing that if done even just twice a week can:
💪🏻Sky rocket their sport performance
💪🏻Decrease their risk of injury
💪🏻Boost confidence and help body image
Spoiler alert .. It’s STRENGTH training!!
A properly supervised and monitored strength training program has SO many benefits ⭐️
The risks you’ve heard are far outweighed by all the amazing benefits!
Comment STRENGTH and if you’re ready for your child to experience the benefits of strength training!
You need to hear this today: your best will look different each day (and that’s totally ok)
You can’t be 100% every day .. 🙅♀️
Some days you’re a 50%, somedays a 75% and others closer to a 10%
But if you can only give 25% today .. then that IS you giving your best, it’s 100% of what you have available.
Know that perfect performance, perfect routine and perfect scores aren’t achievable every day of the week. And that’s OK
You are not a machine, AI has not infiltrated your body (and also remember AI isn’t always 100p either)
It’s all about progress over perfection. The lessons from today, inform your best for tomorrow
And that’s how we truly get better every day
Gimme a 🙌🏻🙌🏻 if this lands for you
Trust me … it’s a juicy one 💪🏻
Do I have to go pedal to medal at every workout for it to be good?
Do I have to take 10, 000 steps to be healthy?
How hard should I be working to get a good workout?
I get asked this so often and the research can be a little murky and really depends on what your goals are.
If I am addressing the general female population who is exercising to feel good and improve their health and wellbeing, here is my answer:
The recommendations for activity levels are
- 150 mins of MODERATE exercise per week
Moderate exercise means between a 4-6/10 on the rate of perceived exertion scale .. think breathing heavy, can speak short sentences, becoming more challenging to sustain.
- 8000-10000 steps per day
A systematic review that looked at 47 000 adults suggests that for adults over 60, an increase in steps per day is beneficial up to 6000-8000 steps and adults under 60 up to 8000-10000 steps. The study found no significant difference above these levels! So no stress to do more!!
So, getting in 150 mins of MODERATE exercise a week and 8000 steps a day, should leave you in a pretty good spot for OVERALL health and wellness
Of course these numbers change if you are looking for weight loss, strength and muscle building or athletic endeavours!
PLANTAR FACIITIS
Ok iykyk … this is a bitch of injury
Think walking on glass with sharp knives stabbing into your arches 😵💫
Yea NO THANKS
Although there’s many approaches to rehabbing foot pain, and is entirely dependent on YOUR specific case, my favourite approach is to use overall strength training!
Our feet are our base and connect to the entire lower chain of our bodies. 👣
From core position, to glute strength, hip mobility etc etc it all plays a role in our how feet are in contact with the ground.
We also spend SO much time cooped up in narrow, rigid shoes that our feet don’t have the chance to work they are meant too.
So restoring this lower leg strength, foot position, core stability etc we can help get rid of the problem .. and for GOOD!
Let me know if you’d like to give these a try 🙋🏼♀️
To my 14 year old self:
I get it.
Everything is telling you to be skinny.
Your friends are skinny. Your role models are skinny.
But damn you are more than just a body.
You are fiercely passionate. You are loyal. You are smart as hell. You are funny, kind, caring and joyful. You light up every room.
Don’t miss out on making the memories, because you are insecure.
Because you are embarrassed of your body.
Because you think others are judging you.
Know that you are beautiful just the way you are. Your mind and your soul are beautiful. You deserve all the good.
Jenna. Believe in yourself. Believe in your beauty. Believe in your worth.
Know that it all works out in the end baby girl. It’s not perfect, it never will be. But you love yourself now more than ever. Keep working, keep pushing.
I love you <3
We are just about a week away from the teen fitness program!!
There are still a few spots left!
www.famephysio.com/teen