Nina Taylor Fitness

18/12/2025

10 million people in the UK have osteoarthritis.

Here's what actually helps (according to the latest research):

New studies confirm what we've been teaching in classes for years:

🏋️‍♀️ Strength training 2-3x weekly reduces joint pain by 10-15% and improves function by 10-20%

🐟 Eating oily fish 2-3x weekly (salmon, mackerel, sardines) reduces inflammation

🥬 Mediterranean-style eating - vegetables, whole grains, olive oil, legumes - improves pain, stiffness, and cartilage health

💪 Every pound you lose removes 4 pounds of pressure from your knees

The myth that "exercise wears out your joints" is just that - a myth. Movement actually PROTECTS joints by strengthening the muscles around them.

If your joints hurt, the answer isn't rest. It's appropriate movement + anti-inflammatory eating.

17/12/2025

🌟More Christmas Celebrations 🎉🥂great fun with great people. Happy Christmas Everyone! 💗🎄xx

15/12/2025

Thank you everyone for making the Christmas celebrations such fun and special, more parties and photos to follow!❄️🎄💃xx

11/12/2025

🔥What Is Inflammation & Is It Always Bad?

You’ve probably heard the term “inflammation” and thought it was negative - but that’s not the full story!
Inflammation is part your body’s natural defence and repair system.
What triggers inflammation?

✔ Injury or tissue damage
✔ Infection (virus or bacteria)
✔ High physical stress or overtraining
✔ Poor sleep
✔ Psychological stress
✔ Blood sugar swings
✔ Highly processed foods
✔ Hormonal changes (especially perimenopause & menopause)

Acute vs Chronic
✅ Acute: Short-term, part of normal healing (e.g., swelling after an injury).
❌ Chronic: Ongoing, persistent & low-grade, often silent - linked to stress, poor sleep, and lifestyle factors.

Why does chronic inflammation matter?
It can interfere with insulin sensitivity, raise cortisol, disrupt your hormones, slow down recovery, increase pain sensitivity, and make fat loss harder!

Signs to watch for:

• Persistent joint/muscle pain
• Swelling or puffiness
• Morning stiffness
• Fatigue despite rest
• Brain fog
• Digestive discomfort
• Poor exercise recovery
• Increased cravings

If you're experiencing these regularly, it's time to get checked out ❤️

30/11/2025

27/11/2025

Winter workouts hitting different lately? ❄️

Your body needs more in the cold months. Not more intensity - more CARE.
Here's what's non-negotiable right now:

🔥 Longer warm-ups 10-15 minutes minimum. Cold muscles = tight muscles = injuries we don't need.
💧 More water than you think You don't feel thirsty when it's cold, but trust me - you still need it.
👟 Check your grip Wet floors, icy paths - your shoes need to keep you stable and safe.
🧥 Layer smart Something you can remove as you warm up. You'll heat up faster than you expect once we get moving.
⏱️ Actually cool down I know you want to get warm and cosy, but skipping this is why you're achier the next day.

Winter isn't about pushing through regardless. It's about adapting intelligently so you can keep showing up for yourself.

20/11/2025

🌟 Consistency is Key - Especially in Winter! 🌟

When the days get shorter and the cold sets in, it’s easy to slow down. But staying active through winter is essential for your health and mood!

✅ Regular movement helps maintain muscle strength, metabolism, and bone density.
✅ It boosts energy, improves sleep, and reduces aches and pains.

Top Tips:
✔ Match movement to your energy - mornings might work better than evenings.
✔ Commit to small wins: even 10 minutes counts!
✔ Focus on consistency, not intensity - short, regular sessions beat sporadic big workouts.
Keep moving this winter - your body will thank you! 💪

09/11/2025

🎯 NEW CLASS - LIFT LEAN - starts this Wednesday! 🎯
Lincombe Barn, Downend

Struggling with lower back pain? Achy hips? Stiff shoulders?

Here's what the research says: Strength training is ONE OF THE BEST things you can do to ease joint pain and feel stronger in daily life.

✨ Why Lift Lean?
Reduce body pain & move easier → Build the muscle your joints desperately need → Boost energy & metabolism by 7% → Sleep better & stress less

💪 Why train in a GROUP?
Research shows you're 95% MORE LIKELY to stick with it when you exercise with others! Our supportive community keeps you accountable and motivated.

📅 Wednesdays at 7pm, Lincombe Barn, Downend
🎯 Perfect for busy professionals & active older adults (40+)
👯‍♀️ Designed especially for women

Book via Gymcatch - https://gymcatch.com/app/provider/8284
or email me
info@ninataylorfitness.com

07/11/2025

🌶Healthy Chicken Tikka🌶

This recipe from Good Food is a healthier version of a take-away classic.
High in protein and fibre and packed with anti-oxidants to help keep the immune system in shape and the brown basmati rice helps to balance blood sugar

Ingredients
1 large onion, chopped
4 large garlic cloves
thumb-sized piece of ginger
2 tbsp rapeseed oil
4 small skinless chicken, breasts, cut into chunks
2 tbsp tikka spice powder
1 tsp cayenne pepper
400g can chopped tomatoes
40g ground almonds
200g spinach
3 tbsp fat-free natural yogurt
½ small bunch of coriander, chopped
brown basmati rice, to serve

Method
step 1
Put the onion, garlic and ginger in a food processor and whizz to a smooth paste.

step 2
Heat 1 tbsp of the oil in a flameproof casserole dish over a medium heat. Add the onion mixture and fry for 15 mins. Tip into a bowl and wipe out the pan.

step 3
Add the remaining oil and the chicken and fry for 5-7 mins, or until lightly brown. Stir in the tikka spice and cayenne and fry for a further minute. Tip the onion mixture back into the pan, along with the tomatoes and 1 can full of water. Bring to the boil, then reduce to a simmer and cook, uncovered, for 15 mins. Stir in the almonds and spinach and cook for a further 10 mins. Season, then stir though the yogurt and coriander. Serve with brown rice.

06/11/2025

November: The Perfect Month to Reset 💪

Forget waiting for January... November is actually the best time to get your health back on track.

Why? Because there are no distractions yet. No Christmas parties. No end-of-year stress. Just a calm window to rebuild the habits that make you feel strong, energised, and in control.

Small changes now = a much calmer December.

Try these 5 simple boosters this week:

✨ Move for just 10 minutes daily
☀️ Get 5 minutes of morning light
🥗 Add protein to every meal
📱 Set a digital switch-off time
📅 Schedule your workouts like appointments

Which one will you start with?