Functional Therapy Personal Training Service

24/07/2025

This 👏

23/07/2025

22/07/2025

21/07/2025

🌟 Monday Motivation 🌟

New week, new gains!? 💪✨
Are you fueling your body like it deserves?
Do you feed it adequate protein?
🥚🍗 and those powerful micronutrients 🥦🍓 your body loves!?

🏋️‍♀️ Protein = Strength, Recovery, Satiety
🌈 Micronutrients = Energy, Immunity, Vitality

💥 Want to slay your goals?
Don’t just count calories — make your nutrients count!

🥗 💡 Ideas:
• Grilled chicken + quinoa + roasted veggies
• Greek yogurt + berries + chia seeds
• Tofu stir-fry + colorful greens + cashews

This week, eat like the powerhouse you are!
Your body isn’t just a vessel, it's your engine. Feed it right. 🚀

11/07/2025

You won’t be perfect today.

You might not even hit the target next week.

But if you stay consistent, if you keep showing up, a year from now, you'll look back and realise how far you’ve come.

Progress is invisible when you quit.

But it's inevitable when you persist.

Image: growthbyvisuals

09/07/2025

Muscle is your metabolic powerhouse.

The more muscle you have, the more calories you burn at rest. Muscle improves your blood sugar, boosts insulin sensitivity, and fuels your mitochondria. It protects against chronic disease, slows aging, and keeps you strong, balanced, and independent as you age.

A recent study found that low muscle mass is linked to a higher risk of metabolic dysfunction, even in people with a normal BMI. In other words, you can look “healthy” on the outside while silently struggling on the inside. Muscle protects you from that.

And did you know that losing muscle as you age is preventable? With the right strength training and adequate protein, you can build and maintain it for life.

Just 2–3 strength workouts a week (paired with high-quality protein) can change everything.

I love to finish my workouts with a grass-fed goat whey smoothie and berries, full of antioxidants and minerals that help me recover and gain strength.

Fun fact: I didn’t start lifting weights until I was 59. Now I feel stronger, sharper, and more energized than I did in my 40s.

It’s never too late to build the body and the health that you want.

25/06/2025

🌿
> “Motion is Lotion for Your Spine!”

If you’ve been sitting all day, your low back is probably talking to you right now, letting you know the lack of movement is something it's not happy with, yet .....

Here’s the good news:
You don’t need a gym or fancy equipment to give your spine some love. Just a few intentional movements, done consistently throughout the day can make a powerful difference.

💡 Why it matters.
When you’re still for too long, your spinal discs lose hydration and your muscles tighten up, ( think rest is rust ) yet with just 1–2 minutes of gentle movement , you can reawaken circulation, reduce tension, and help “lubricate” those joints.

🧘‍♀️ Try This Mini Movement Break:

🔄 Standing Twist: Gently rotate side to side with your arms relaxed—like you’re wringing out tension from your spine.
📦 Pelvic Tilt: Standing or sitting, rock your pelvis forward and back slowly to mobilize the low spine.
🚶‍♂️ Walk & Wiggle: Take a short walk or shift your weight from side to side to re-engage your hips and core.

✨ Your spine craves movement—not punishment. It’s the small, regular check-ins with your body that build long-term resilience and relief.

📲 Save this post & set a timer every 90 minutes as a reminder to move. Your back will thank you.

💬 Got questions about which movements are best for YOUR body?
Drop me a DM.

🌐 www.functionaltherapypt.co.uk

23/06/2025

Sitting for hours at a time doesn’t just affect your energy, it can seriously disrupt blood sugar control.

A recent study reveals that interrupting prolonged sitting with short bursts of movement can significantly improve glycemic control.

In the study, participants who performed 3 minutes of walking or 10 bodyweight squats every 45 minutes had better blood sugar regulation compared to those who stayed seated or even those who took a single 30-minute walk.

These frequent, targeted bursts of activity were shown to activate key muscle groups like the quadriceps and glutes, leading to better glucose management throughout the day.

This is proof that you don’t need to spend hours in the gym to support your metabolic health.

DOI/10.1111/sms.14628

20/06/2025

🌞 Hot Days Call for Cool Hydration! 💧

Summer heat is no joke — and neither is dehydration! Whether you're out adventuring, working, or just soaking up the sun, staying hydrated is essential for your health and well-being. 🥵➡️💦

Here’s why water is your best summer buddy:

✅ Regulates body temperature — Helps you keep cool and avoid heat exhaustion.
✅ Supports energy levels — Dehydration = fatigue and brain fog. No thanks!
✅ Keeps skin glowing — Hydrated skin = happy skin.
✅ Protects your heart & kidneys — Especially important in extreme heat.

👉 Tips to stay hydrated:

Aim for 8–10 glasses a day — more if you're sweating a lot 💦

Carry a refillable water bottle with you — always!

Add slices of lemon, cucumber, or mint to make it tasty 🍋🥒🌿

Eat water-rich foods like watermelon, cucumbers, oranges, and strawberries 🍉🍓

⚠️ Watch out for signs of dehydration: dry mouth, dizziness, dark urine, headaches — if you feel off, reach for water!
For example losing just 1%-3% of body weight from water loss impairs mood, concentration, memory and overall brain function ( Armstrong et Al., 2012; Cian et Al.,2001 )

Hardly surprising when water is the most abundant molecule in the body and is essential to the function of every organ system.

Water contents in ...
💧 Skin - 64%
💧 Muscles & Kidneys - 79%
💧 Brain & Heart - 73%
💧 Lungs - 83%
💧 Bones - 31%

💙 Stay safe, cool, and hydrated — your body will thank you.
Tag a friend who needs a hydration reminder! 💬👇

14/06/2025

🌍✨ Global Wellness Day | June 14, 2025 ✨🌍

This year’s theme: Movement is Medicine 🏃‍♀️💪🧘‍♂️

Your body is capable.
Your mind is powerful.
Movement is a gift.

On , we’re reminded that every step, every rep, stretch, and squat means we are alive and growing, bringing us closer to a healthier mind, body, and soul. 🌿

Whether it’s a 10-minute stretch routine, a killer strength session, or a walk outside — it all counts. 🌿✨

Movement is a celebration of what our bodies can do.

Today, celebrate movement as medicine. Movement as therapy. Movement as empowerment. Let’s honor our well-being by choosing movement — no matter how big or small. Because when we move, we thrive. 💖

Your wellness is worth it. 💪🧠🌿

11/06/2025

✨ Let’s get real about wellness. ✨

"The glow up starts from within ✨ Nourish your mind, fuel your body, and protect your peace. Wellness isn’t a trend — it’s a lifestyle. 🌿💖"

You don’t need the latest detox, the trendiest workout, or a supplement stack that costs more than your groceries.
You need the basics done right & consistently.

💤 Prioritize quality sleep.
Because no amount of greens can outdo a tired nervous system. Your body heals, balances hormones, and resets while you rest.

🥗 Eat real, nourishing food.
Not perfect—just balanced, satisfying, and supportive. Nourish with color, fiber, protein, and healthy fats.

💧 Drink your water.
Not just when you're thirsty but like it's your superpower (because it is). Your brain, skin, mood, and metabolism say: please sip!

🚶‍♀️ Move your body daily.
Not to burn anything off, but to show your body it’s loved, capable, and alive.

The truth?
Wellness isn’t a 21-day challenge.
It’s the quiet commitment to the small things that make you feel whole.

📉 Forget the fads.
📈 Master the foundations.
🧠 That’s where the magic happens.

What step are you actioning this ?

09/06/2025

🌞 Motivation Monday 🌱

Let’s talk about the two life-giving forces we often overthink:
▶️ Movement & Nourishment.

You don’t need to run a marathon, hit the gym everyday or drink a smoothie with 47 ingredients to thrive.

✨ Move because you can, not because you have to.
Stretch. Dance. Swim. Walk. Breathe deeply.
Your body isn’t a punishment project, it’s your home. Treat it like a place you want to live in.

🥦 Eat to fuel, not to fix.
Food is more than calories—it's culture, connection, energy, joy. Choose real, vibrant foods most of the time, but leave space for the soul nourishing bites too.

This week, ask yourself:
🔹 What would it look like to care for myself out of love, not guilt?

Remember: Small, consistent shifts > big, unsustainable overhauls.

You’ve got this. Let’s move into the week with kindness, energy, and a little groove in our step. 💃🕺