Yeofit

27/04/2026

I created a Perimenopause Training Guide...
Why?
Because the biology of adaptation does not abandon you at perimenopause. Your ceiling may shift, and your recovery may take longer as your tendons' margin for error narrows.
BUT... the mechanisms that allow you to get stronger, fitter, and more resilient are still intact and still responding to the right stimulus.

But the social media world is noisy and conflicting. They scare you about normal changes (cortisol panic) and have you believing every workout needs to be hardcore. I try to set the record straight.

https://hjluks.gumroad.com/l/vigsnw

26/04/2026

There was a time when your body didn’t ask for permission.
You stood up without thinking.
You walked without planning.
You carried things, climbed stairs, moved through your day…
like it was nothing.

You didn’t even notice it then.
Because it was just… life.

Now, some days feel heavier.
Not just in your body, but in the quiet moments.
You sit a little longer.
You hesitate a little more.
You tell yourself, “It’s okay, I’ll rest.”

And it is okay…
until you start to miss the version of you who didn’t have to think twice.

The one who could get up from the floor easily.
The one who didn’t feel tired after small things.
The one who trusted their body without fear.

Aging didn’t take all of that in one day.
It was taken gently, slowly…
in the spaces where movement used to live.

In the walks you postponed.
In the days you chose comfort, over and over again.
In the quiet belief that you still had time.

And maybe you do feel tired now.
Maybe your body feels different, unfamiliar even.
But deep down… you remember.

You remember what it felt like to move freely.
To not be limited.
To not feel your world getting smaller.

That version of you isn’t gone.
It’s just been waiting…
for you to come back.

24/04/2026

We still have a few places left at our bone health talks on 6th and 10th May.

Join myself and women’s health fitness coach Vicki Hill as we educate you in the best way to support your bones as you age with nutrition and exercise.

Book here https://vickihillwomenshealth.as.me/schedule/189be37c/?categories[]=Educational%20Talks

10/04/2026

Frailty isn’t inevitable but doing nothing makes it inevitable.
Here’s where to start:

1. Walk daily. Short bouts count; two 10-minute walks beat one long session if that’s what your body tolerates.

2. Train strength and power. Focus on movements that mimic life: sit-to-stands, step-ups, and carrying weight.

3. Challenge balance often. Barefoot drills, single-leg stands, walking on varied surfaces, all keep neural pathways sharp.

4. Push VO₂ max gently. Interval walking or light cycling a few times a week makes a huge difference over time.

Check your progress. Repeat simple tests—gait speed, chair rises, one-leg balance every few months.

09/04/2026

The claim circulating widely online is that steady-state aerobic training chronically elevates cortisol in perimenopausal women in ways that accelerate muscle loss, worsen hormonal dysregulation, and compound the effects of menopause. This sounds plausible, and it is stated with enormous confidence. The evidence behind it is thin.

Cortisol does rise acutely during exercise, this is normal and necessary, and it is part of the signaling cascade that drives adaptation. What matters for health is our chronic resting cortisol pattern, not the acute exercise response. The studies most frequently cited to support the “zone 2 is harmful for women” claim are typically small, poorly controlled, and not specifically conducted in perimenopausal women. A 2021 systematic review in Sports Medicine found no evidence that moderate-intensity continuous training leads to chronically elevated cortisol levels in healthy women. Disordered eating, inadequate sleep, too little exercise, and extreme caloric restriction are all far more common in the wellness-optimization community than most acknowledge, are the actual drivers of the chronic cortisol dysregulation these coaches are warning against.

Sustained aerobic exercise does not chronically elevate cortisol in women who are sleeping adequately, eating sufficiently, and not overtraining. Moderate-intensity aerobic training, done consistently, improves cardiovascular risk markers, metabolic health, VO2 max, and mood in this population.

03/04/2026

Years ago, movement was effortless. Stairs were just stairs. Groceries were carried without thought. Life felt alive, and the body felt unstoppable.

Then comfort crept in, slowly and quietly. At the mall, elevators and escalators are everywhere, carrying people effortlessly upward, while the stairs sit forgotten, ignored. The elevator seems easier, the escalator faster, and little by little, the habit of taking the easy way steals your freedom.

But what if you challenged yourself to take the stairs? Why not? Simply climbing stairs strengthens your muscles, wakes your heart and lungs, improves balance, and reminds your body that it is capable. Every step is a small act of care for yourself, a way to feel alive, strong, and present in your own body.

So, if you see a stair wherever you are, just simply challenge yourself to choose the stairs and keep challenging yourself..

03/04/2026

Strong muscles stabilize joints. Aerobic fitness improves metabolic health and tissue perfusion. Gradual loading restores tolerance. But people often don't take PT seriously prior to surgery. They often take PT very seriously afterwards. Therefore, PT is probably the reason you feel better, despite the surgery. The irony is that the treatment many people ultimately need is the same thing that might have prevented the problem in the first place. Staying strong. Staying active. Maintaining the reserve that protects our joints/tendons/muscles/abilities as we age. fix and make it a little emotional

25/03/2026

I share and demonstrate different exercises for a reason
not to show what I can do,
but to show what I’m building for my future self.

Every variation has a purpose..
to stay strong, to stay steady,
to move well for years to come.

This is not about perfection
or proving anything to anyone.

I share
so you can learn how to move better,
feel stronger,
and protect your body as you age.
so you know it’s never too late to start,
never too late to build strength,
never too late to take control of your health.

Not to shame.
Not to compare.
Not to show off.

But to remind you...
what you do today
is what your future self will live with tomorrow.

23/03/2026

Nuff said.
Any questions?
Welcome to my TED talk.

19/03/2026

Hip hinge! Such a technical thing to teach!

The Hip Hinge: The Most Important Movement You Probably Never Learned

Most people focus on squats, lunges, or crunches but they neglect the hip hinge, one of the most essential movement patterns for long-term strength and mobility.

What is the hip hinge?
The hip hinge is a controlled movement where you bend at the hips while keeping your spine neutral. Think about picking up a bag from the floor, tying your shoes, or lifting groceries safely. It’s not just an exercise; it’s a foundation for movement that protects your body for life.

Why it matters, especially as we age?
1. Protects your low back. The hip hinge teaches your glutes and hamstrings to absorb load, reducing stress on the lumbar spine.

2. Strengthens your glutes and hamstrings. These muscles are critical for walking, climbing stairs, and standing from chairs safely.

3. Supports your knees. Proper glute and hamstring engagement reduces knee strain.

4. Preserves functional independence. Every time you bend to pick something up, the hip hinge keeps you safe, strong, and confident.

5. Enhances posture and balance. Engaging the posterior chain improves alignment, reducing the risk of falls.

How to start safely?
-Stand with feet hip-width apart.
-Slightly bend your knees and hinge at your hips, pushing your butt backward.
-Keep your spine neutral and chest lifted.
-Engage your glutes and hamstrings as you return to standing.

Start with bodyweight only then gradually add light resistance like a kettlebell, dumbbell, or household object. Focus on form, the movement itself builds strength and durability over time.

04/01/2026

We open our doors tomorrow 5th Jan 2026 to existing and new customers/clients!