A Personal Trainer Shares Her Health Rules

I move every day. I don’t mean a sweaty heart-racing workout but I do believe it is important to have some movement. This could be a walk if that's all you have time for. Eat well and focus on foods that will boost energy and immunity. Reduce sugar and alcohol intake too.

I like to incorporate mindfulness practices into my fitness routine. I am a firm believer in the power of breathwork and cold water immersion. Both disciplines require you to connect and be present, something many of us struggle with. It is so important to have these moments of calm and research suggests that we can boost our wellness and longevity.

I ensure I have three protein and fibre-rich meals a day. I also try to allow four hours between each meal. I avoid alcohol as much as possible and try to cook from scratch. I try to encourage clients to do the same. This can often help them avoid snacking and helps balance insulin which avoids energy dips.

One of my core fitness principles is start slowly, little and often, and set realistic long-term goals. We often dive headfirst into new challenges and this can lead to disappointment, so going about this in a realistic way is fundamental. Don’t compare yourself to anyone else. We all started at different levels and all our journeys will be unique. Don’t be afraid, just go for it and measure the progress by how you feel, not what you look like. 

I always prioritise strength training as this is what women over the age of 35 should be doing. I am not saying don’t do HIIT, running or cardio, but these will not help you progress toward building lean muscle and overall strength, which is essential as we age. I would also say if you are lifting heavy enough, your heart rate will rise and you will have the cardio effect. Aim for two to three strength sessions a week.  

My main goal is to maintain muscle and have energy. We can get so caught up in tracking that the process becomes unenjoyable. I encourage my clients to journal and note how they are sleeping, what their mood is like and how are they sleeping. What cravings are they having, if any, and how easy are they finding it to refrain from snacking and having sugary foods? 

I like to use weighted vests and little weights when I’m out and about. Adding these to a walk can make a big difference. The most exciting one for me is the reality that working out from home is possible if you make sure you have the right equipment.

Sometimes I do struggle with work-life balance. I feel that I have a healthy balance in terms of getting to switch off, but I am terrible as a self-employed professional at setting boundaries. What I do ensure is that I move for my mental wellbeing and that I nourish my body with good food so that I can navigate any stress. I would also reiterate the importance of putting your phone away at night. The emails and texts can wait until the next day. 

My kids range in age from eight to 18, so they are all into different things. My eldest has just become a fan of lifting weights, and I do try to encourage the others, but I know they will get there in their own time. What we do is walk together, try to play tennis, swim and build a healthy relationship with movement. Do what is enjoyable so you can encourage lifelong habits from a young age. 

I have found exercise is one of the best tools to help me through any challenges. My dad was diagnosed with cancer in late 2020 and sadly he died in early 2022. Those 18 months took everything I had because I was caring for him, running a business and looking after my home and family. Every day I carried on with my usual fitness routine and this always gave me mental and physical resilience. I also made sure I ate well, and I gave up alcohol for two years because it does impact every part of your wellbeing. 

Women are not represented enough in fitness. In particular, women over 35 who are navigating midlife and menopause. We seem to vanish. It is and has been a very male-dominated industry and while it's changing, we have some way to go. It would be good to see more real images of women in the industry. 

One of the benefits of doing online teaching is being able to reach a wider audience. I can see many of my clients as we have live classes in the app and I can correct form and help. If they are on catch-up, they have a direct line and chat group for any help they might need. Their safety and avoiding injury are of paramount importance and I have made this an integral part of what I offer. 

My goal is to remain in good health and be present for my family. My youngest son has a rare genetic lung condition, so keeping him well and active is paramount. Professionally, I want to keep gaining traction and momentum in inspiring and empowering women over 35 to lift weights and eat well and see that thriving in this later part of life is possible. I guess the dream would be to be the next Jane Fonda or Green Goddess but more focused on lifting weights than colourful skin skin-tight lycra!

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