Look After Yourself LN5

19/07/2025

Get your kid into rowing!!

Why….because it’s the best sport you can do for all over fitness and for girls in particular, if you work hard, the opportunities are endless and frankly, in our case, mind blowing!

This girl started at age 11 (first time in a boat pic below) and it wasn’t until 13/14 she really started to put the work in behind the scenes.

She has since won endless accolades and scholarships and dominated girls rowing in GBR.

It’s not for the feint hearted but it’s definitely a game changer.

Message me through the page if you would like to know any more and if you are Lincoln based then Lincoln Rowing Centre has a fantastic junior development process which is where Amelia started.

19/07/2025

Progress update.

3.6 kg lost in 7 weeks
Half way to target.

Accepting that the losses will decrease but determined for them to continue whilst balancing nutrition, exercise and life such that I am not always eating like a rabbit and can also take brief moments off and still be relatively‘normal’ (she says after a few glasses of frexinet and dirty carbonara fries with her salad last night 🤩).

For me it’s all about keeping up that protein intake which keeps the hunger at bay and logging my food (except yesterday 😭….TBF I had only eaten 242 calories of fruit and protein mousse until 1700 then had two toasties at 1700 and a prezzo salad and fries at 2115 with some pinkfizz 🤷‍♀️).

18/07/2025

So….i did a TON of research into this (having been a teacher of Poly Vagal theory and the vital links between mental/physical well being and the autonomic nervous system (governed by the vagal nerve) for years.

It can’t be true I thought. It’s got to be hype. They could only do this surgically for years, how can this now be a thing!!

But by god is this thing for real….after only a few weeks (and bear in mind I monitor my own Heart Rate Variability (HRV is a key marker for monitoring stress, resilience and sympathetic/parasympathetic (fight/flight Vs rest/digest) activity) for years and it’s a game changer.

Not only that but I had been waking up between 0400-0500 for weeks on end with no chance of getting back to sleep. In short, I was back into a persistent hyper vigilant state and it had become somewhat exhausting. Pop this thing on, zonk, I am out like a light.

Prior to getting this I had discovered you could stimulate the vagal nerve with inner ear massage and had used it on both myself and my developmentally traumatised daughter (mummy when you do that I can feel the wire to my battery activating my off switch - I s**t you not!! my clever little girl said that!!) so I was keen to explore.

It’s by far one of the best devices to have come on the market for years. It’s not cheap, but it is a total game changer and by far worth the investment balanced against the improves mental acuity, energy, calm and capacity I have experienced since starting to use it.

My brain is on point again and my physical training is through the roof, my weight loss is steady and my sleep is far improved. All of those things are interlinked and whilst I don’t attribute everything to just this device, I know it has played and will continue to play a vital role in keeping me rested, calm and healthy in every day life.

Best risk I ever took. It’s defo paying off.

Here is a link for a 10% discount if you want to buy one. They offer a 30 day money back guarantee. There is a reason they can do that and I guarantee no one ever returns one.

I wouldn’t be without it!!

https://nurosym.com?sca_ref=9081899.addZ6iVH4D&utm_source=partners&utm_medium=angela-lynn-westbrook&utm_campaign=angela-lynn-westbrook

Nurosym™ is a novel medical device that uses advanced neuromodulation to improve and restore health. Non-Invasive, home based, direct to your door. Trusted, proven, easy. Try Nurosym today.

17/07/2025

A fantastic blog by Oura about the benefits of strength training.

Here at Look After Yourself LN5 we have exclusive use of a 40sq metre garden studio equipped with a mirafit Olympic powerlifting rig, plyo box, ski erg, two rowing machines, battle ropes, wall balls, slam balls, kettlebells, TRX trainer, Pilates equipment, gloves and pads, steps, dumbells and more. A one stop shop for personal and small group training.

Message the page for more details on how to get started on your resistance training journey with Ange in Bracebridge Heath.

As a 51 year old woman with mobility limiting lower limb osteoarthritis and living through the joys of menopause (and battling the all new trendy middle body spare tyre that comes with this age and stage) I have a wealth of experience in training, nutrition and the links between physical and mental well being.

I also offer hybrid packages as a registered psychotherpist (who also happens to be a level 3 classical mat Pilates instructor and personal trainer) so why not start your journey towards better physical and mental well being (the links between mind and body being event more vast than one can possibly imagine) with me in a wonderful, healing and light hearted safe space! 🥰

Strength training not only builds muscle—it also helps regulate glucose, increase insulin sensitivity, and support weight management. Here’s how to get started, and how Oura can help.

16/07/2025

Leaning up and fitness progress update!

So I have been quite quiet for a few weeks whilst supporting my eldest daughter through Henley Royal Regatta where she just missed out on winning by less than two feet!, finishing her boarding school scholarship, time at home and into GB trials. This meant nearly two weeks off my training regime and a challenge regarding sticking to my planned nutrition regime.

I have been back on it this last 5-6 days and feel great again.

Highlights
1. I broke the 76kg barrier after fluctuating between 76-76.5 for a few weeks
2. I discovered that pastrami is in fact my new superfood (I so need to get out more because that actually sent me super giddy! 😭)
3. My fitness is improving and I am able to sustain time in the ‘pain cave’ a lot longer without putting the handle down on the rowing machine
4. I won the June challenge at my gym and won a new water bottle (fastest female to row 10 calories on a C2 Erg) and am currently leading the July challenge (max wall balls without stopping (4kg ball to 10 ft target with every squat at least parallel to floor - I got 80 but have an aspiration to improve).
5. Amelia Westbrook will be representing Great Britain in Lithuania in early August in the top U19 female boat they are putting out and we are keeping everything crossed that last years Worlds silver medal this year becomes a gold! 💪🏻

In short this 51 year old is ‘back on it like a car bonnet!!’ And can’t wait to see what follows…..

Massive thanks to my awesome PT Rob at CR Fitness who helps keep me accountable from both a training and nutrition prospective and has also become a great mate in the process.

16/07/2025

Ooooffffff!!!!

This punches beautifully at heavyweight level for those of us with adopted children with significant developmental trauma.

The power of therapeutic parenting. ❤️🥰

Here is a little story for you. Please let me know if you think it will be useful for you/your child.

The Trauma Suitcase

He packed up his suitcase. He packed his trauma tops, his trauma trousers and his trauma trainers. It was a shame because he had only just started unpacking them in this new house, but he had learned to start packing early. He locked the trauma suitcase with the key and put it in his pocket. Then he put on his best fake smile and marched out of the door.

At the new house, the parents tried to take the trauma suitcase off him but he held onto it tight. He did lots of fake smiling and pretending he didn’t even HAVE a suitcase. He wanted to make sure that he wouldn’t have to move again. He was tired of moving.

One day, the mum parent said he had done really well at school. Obviously, she didn’t know about the trauma suitcase, so he realised it was time to start unpacking. He took out his trauma trainers because they were really good at running away. Then he showed them how fast he could run. And how far.

He used the trauma trainers quite a lot. In the end, they wore out. He thought they must have stopped working because no one was getting angry with him. In fact, they kept saying things like ‘I think your trainers ran away because you felt a bit wobbly’.

He did feel a bit wobbly he decided. He wondered if it was time to pack up his trauma suitcase and head off. But there was no sign of this family kicking him out. That was strange. Well, at least when he DID have to go, his suitcase would be a bit lighter because the trainers had been quite heavy.

The next day, the parents told him that they thought he was special and had made a lovely addition to their family. He realised it was time to get out the trauma trousers.

The trauma trousers were great because they were often filled with poo and wee. He liked the feeling of this because it reminded him of the old days. Even though the old days had been quite bad, the smell of poo and wee was always there… And sometimes that wee felt quite nice and warm.

It was a bit strange because no matter how many times his trauma trousers got full of poo and wee, the parents didn’t seem to get angry. One of them said, ‘Sometimes children show us the bad things that have happened to them through their poo and wee. I wonder if you’re doing the same?’

Something inside him clicked into place. He wasn’t sure if he liked it or not. Gradually, the trauma trousers fell apart and didn’t work anymore. Sometimes he thought he wasn’t going to move again. That made him feel really happy and then he realised he must not feel happy because that was dangerous. When he felt happy, someone would smash it. This was an emergency. He needed to get out his trauma T-shirt. It was the last thing in his trauma suitcase.

He put on the trauma T-shirt. It made him feel big, powerful and strong. No one could hurt him now and he didn’t need anyone. He told the parents that, then he said they were stupid. He started trying to boss them about because the T-shirt needed him to be in charge. His T-shirt protected him and worked hard to make sure no one would like him.

He didn’t understand.The T-shirt wasn’t working. No matter how many days he put the trauma T-shirt on, the parents kept liking him and even though some of the things he did made them sad, they still acted in a kind way towards him.

Eventually, the trauma T-shirt started wearing out. It was very tiring having to wear it all the time.Sometimes it made him feel lonely and sad.

One day the mum parent put his trauma t- shirt in the wash. She didn’t realise it was a trauma T-shirt. She thought it was a normal one.

When it came out of the wash it smelt different. The trauma had faded and the Home had replaced it. He put the Home T-shirt on. And smiled. It felt like he might belong here.

He looked at his empty trauma suitcase. There were still a few little bits and bobs in it.

Mum walked in the room. He handed her the key to his trauma suitcase. She could take care of it from here he decided.

16/07/2025

Genius and true!

13/07/2025

10/07/2025

Be more Capybara 🙏🏻

They say the capybara fears nothing… but not because it’s fearless.
It’s because it has no fight with the world.
No running.
No shouting.
No drama.
Just strolling—like nothing can touch it.
It slips past alligators like they’re old companions.
Steps gently around predators—as if asking, “Who’s really hungry for trouble?”
And somehow, no one strikes.
No one disturbs it.
No one dares lay a paw on it.
Not because it’s the toughest…
But because it’s not a threat to anyone.
It doesn’t demand respect with snarls or strength.
It earns it through ease.
Through an energy that softens hearts.
A peace that radiates.
A presence that even calms the wildest.
Maybe that’s why everyone wants to be near it—
The birds, the monkeys, the ducks… even the hunters.
Because standing near a capybara quiets the noise in your mind.
It’s not about being untouchable…
It’s about being so at peace, no one wants to harm you.
The capybara doesn’t hate.
Doesn’t rage.
Doesn’t provoke.
It just… is.
In peace.
Unhurried.
Unafraid.
And maybe what we need most isn’t more strength—
But to be a little more like the capybara.

07/07/2025

Wow. Just wow! ❤️💪🏻

Just One incredible elite athlete daughter making her mum the proudest parent on the planet!

9 incredible girls
1 outstanding, inspiring and utterly dedicated workhorse coach
1 fantastic director of rowing
1 proud and pretty awesome headmaster and a metric ton of bursting with pride parents and….

One utterly inspiring, incredible, powerhouse superstar of a head of boats who has led this crew to THE most nail biting final of Henley Royal Regatta 2025.

This race (watch from 1 hour and 20 mins in) was THE hardest fought battle of the entire day. It was anyone’s race with the boats dead level just before the line and BOTH crews obliterating the record by FOUR SECONDS and Shiplake losing in only their SECOND EVER TIME putting a champ 8 girls boat out!

18 young people won this race and credit should be given to 100% of them and my worlds silver medal winning amazing kid who deserved more than anyone to be on that red box today has made me the proudest mum on the planet.

Having been invited by her coaches to have the incredible honour of watching this race from the Umpires boat I cannot thank the school enough for their incredible support to my beautiful soul of a daughter these last two years.

I sat in this boat today with the director of Shiplake rowing and the headington coach (who is also Amelia’s GB coach from worlds last year) and cannot find the words to describe how highly they think of Amelia and her attitude to life, rowing, leadership, academics and this boat and crew.

Never in a million years could I have imagined the path my daughter is forging in this world and I adore her more than life itself. Xx

Shiplake College you have been incredible thank you!

Live from Henley-On-Thames, Finals Day Live of Henley Royal Regatta 2025.Don't miss a moment of Henley Royal Regatta 2025. Watch every race live and on-deman...

04/03/2025

Pilates on Mondays is never just about exercise. It’s about presence, self care, friendship, laughter, fun and connection.

There are spaces available at the moment in either the 1815 or the 1930 class and I really would love to welcome some new people to this community.

Please read the pinned post on this page and get in touch for more details.

Places normally go fast so act quick!

05/02/2025

Hydration is everything!
Posterior chain length is vital to musculoskeletal health.
Drink, flex, stretch, repeat!
Now!!!