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Change

“The Change”

Change is sometimes forced upon us. Menopause is a little like that. We don’t have any control over when it will happen, how long the transition will take, or what symptoms we will suffer. But just like paying taxes and dying, women will travel through perimenopause on the way to destination menopause. But what we do have control over, is how we react to and manage this change.

I am 47. It’s a little weird to see that number on paper, as it confirms that I am creeping ever closer to 50 and yet it doesn’t seem possible. I still feel 24 in my head, my body usually acts like a 30-year-old and my outlook on life remains young. Yet I can tell my body is changing. Although it’s been pretty smooth sailing up until now, I know bumpy seas may not be too far away…

Entering my forties was a breeze – in fact I was in better condition both physically and mentally than I was in my twenties. I felt awesome! The baby-making days were well and truly over (you can read about my Bump, Bubs & Beyond story here), I was running faster & further than ever (pic above is me running New York City marathon in 2011 age 41), lifting, jumping, studying, I started my own business, worked with a charity, managed an active family. Life was (and still is) good.

Then earlier this year, I started to notice a shift both physically and emotionally.

Physically I’m not bouncing back quite as quickly from training as I did 12 months ago. I need to include recovery, restorative activity and rest days regularly or I pay for it (hello sore back!). I’ve noticed a little “marshmallow” around my tummy and upper legs despite no deviation from my usual diet. And, I have days when I am completely s p e n t.

But I think it’s the emotional side that is most telling. In general, I’ve never really been too up & down with the monthly ebb & flow of hormones. Not any more –  I’m all OvEr the place!  Some days I’m clear headed, efficient, super productive, can handle anything that comes my way – good or bad. Other days I’m in a complete fog. Making a decision is stressful, being “on” and “up” for clients a real challenge, and trying to see the good in situations or people takes a lot of effort. My darling daughter tells me that there are times when my fuse is really, really short and I’m super grumpy mum! I also have days when I’d prefer to be by myself.

So, although I haven’t had it medically confirmed (blood tests next week) I’m pretty sure I’ve just taken a seat on the perimenopause train. This could be a quick express trip or stopping all stations. Either way, this is why I’ve started researching, questioning, listening and talking with other women about menopause. I want to know the facts that will help answer all the “why do I feel like this” questions I have. I want to find solutions and work out strategies so I can embrace this stage of life and see it as a positive experience. And I want to STAY STRONG, FIT & ACTIVE (in active wear) for a long time to come.

Women are brilliant at talking! Sometimes we just need a little kick start to get the conversation flowing, but when it does – BOOM! Let’s start this conversation about menopause. It (menopause) will happen so staying silent is not going to make it go away. Being a negative Norah (sorry Gran T x) about all the side effects will not make them feel any better. If we share our experiences, talk openly and honestly – without judgement – we can help each other through this stage and out the other side with our dignity, sanity and badass attitude intact!  Because guess what – we still have a whole lot of living to do.

If you’ve got a story to share, questions to ask, strategies that have worked for you, I’d love to hear from you. Please email me at jacqui@heartbodyandsoul.com.au  or join the closed Facebook Group I’ve created especially for all of the 40+ fabulous women of the Heart Body & Soul community.

All power to the badass ladies of Heart Body & Soul xx

 

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Let’s talk periods

Let’s talk periods, or more specifically the menstrual cycle. Our reproductive years are marked by the regular occurrence of a menstrual cycle. Like it or loathe it, the menstrual cycle and the hormonal changes that drive the cycle, lie at the core of a female’s health and well-being.

Some of us are really in synch with our monthly cycles, others (me being one of them) not so much. But there is much to be learnt from tuning into your menstrual cycle and then to use this knowledge to your advantage, particularly if you have specific strength, performance or physique change goals.

The cyclic hormonal changes involve a number of important organs in the body that are instrumental to the development and regulation of the reproductive and immune systems. These hormonal changes influence your mood, energy fluctuations, cravings, body shape and performance. By having an understanding of your cycle it can provide you with a useful “snapshot” into the status of your overall health, and therefore how to potentially make a few tweaks to your lifestyle to see positive changes.

The following is a brief summary of the menstrual cycle, the hormonal changes and how exercise prescription can be altered to take advantage of these fluctuations. It may also explain why you feel stronger one week and like you’ve hit a brick wall the next.

A normal menstrual cycle can be anywhere between 28 and 35 days. For the purpose of this article let’s use 28-days as that fits neatly into a 4-week period. A cycle can be divided into 2 main phases – the Follicular and Luteal Phase. Each phase is characterised by a change in the ratio of the two main sex hormones – oestrogen and progesterone.

Follicular Phase

This first phase occurs between day one (first day of bleeding) and ovulation (when an egg is released from the follicle). When you have your period oestrogen and progesterone are at their lowest levels. Interestingly, this is the time when women are physiologically “most like men” which explains why you may feel strong and good when exercising.

Oestrogen levels rise gradually during the first 10-days of the cycle and peak just prior to ovulation around day 14. Oestrogen has a positive effect on mood and energy, muscle strength and force production, and has a protective quality in mitigating muscle damage.

In regards to exercise and training – this phase provides an opportunity to build muscle, improve strength and train at higher intensity. The body can handle more pain, can produce more muscle force and recovers well. Therefore, high intensity, short duration interval sessions are effective, as is training for strength and hypertrophy gains.

Interestingly, during this phase the body utilises more glucose and is more insulin sensitive – the body’s cells readily absorb glucose out of the bloodstream to use as fuel. It is therefore important to fuel the body with adequate amounts of carbohydrates to meet any increase in energy demands.

Ovulation

Ovulation – when an egg is released from the follicle – occurs around day 14 and is characterised by a sharp increase in all hormones, including testosterone.

Luteal Phase

The time between ovulation and menstruation is the luteal phase. Initially there is a dip in oestrogen levels, but this rises again, along with the hormone progesterone.

Progesterone is known to be “catabolic” in nature – it “breaks down” molecules – as a result increasing core body temperature and a switch in fuel source from carbohydrate to fat.

If you are in tune with your body, you may notice subtle changes that occur after ovulation – energy shifts, mood changes, maybe you don’t recover so well after training. And, as you near your period, you may experience symptoms of PMS and/or cravings.

This is potentially a time to switch down gears and reduce intensity and loads to match your energy level and mood, and honour how your body is feeling. In the lead up to your period, you may find switching towards lower intensity, longer duration intervals and exercises, circuit training and general play may be more beneficial than short, sharp intense sessions. If you suffer from bloating, cramping and other premenstrual symptoms, the ability to activate your inner core may be impacted and could leave you vulnerable to injury without adequate preparation.

And finally, if you really are feeling crap – give yourself permission to rest. A few days of lighter training or relaxation will actually improve your overall health.

Some women are more prone to cyclic changes than others. Understanding how you respond to your cycle can make it easier to adapt your lifestyle – exercise, nutrition, sleep and stress levels in particular – in order to work with rather than against your cycle.

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HIIT Workout for @ home or hotel

The latest DIY HIIT workout for @ home or the hotel room

One of the (many) brilliant things about HIIT bodyweight training is that a workout can be done anywhere at anytime – all you need is a little space, a clock with stopwatch or interval timer app, and a little self starter attitude.

The latest workout attached will take no more than 15 minutes including a warm-up!

So, what are you waiting for HIIT IT!IMG_0316.CR2

Hotel HIIT Workout #4

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DIY HIIT Workout #5

TABATA – 4-16mins of HIIT

Tabata – is the name given to an exercise protocol developed by Prof. Izumi Tabata in a study he completed using Olympic speedskaters in 1996. The protocol is a version of HIIT (High Intensity Interval Training), 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated for 4 minutes. The basics of this protocol are used in a variety of HIIT sessions, but in its purest form participants work at 150% Max HR for 4 mins total!

In this DIY workout YOU can be the coach – you get to choose how many Tabtata sets AND which sets to do. Each set is 4 minutes duration, alternating between 2 different exercises – 20 sec on A, 10 sec rest, 20 sec on B, 10 sec rest REPEAT.

As with all HIIT sessions, a thorough warm-up is essential, as is working HARD in each interval – you need to be huffing and puffing, NO PACING and GREAT TECHNIQUE. Exercise descriptions follow and the exercise basics can be found here

Warm-up:

Arm circles – back/forwards

Leg Swings – fwd & back, side to side

Trunk rotations

10 Body weight squats

5 Push-ups from knees

Jog on spot – butt kicks 15 sec, high knees 15 sec, sprint 15 sec – x 3 each

Main HIIT set:

TABATA – 20 sec work/10 sec x 8 = 4 mins per set

20 sec on ex A, 10 sec rest, 20 sec on ex B, 10 sec rest – REPEAT

30 sec rest in between sets

Set 1 A. Sliders/Skater B. Mt Climbers
Set 2 A. 2-step dash B. Crucifix plank
Set 3 A. Burpees B. No-wall sit
Set 4 A. Sprint B. Split hand push-ups


Sliders/Skaters – Lower into squat position, step sideways keeping weight in heels and butt back, bring feet together, step to other side, feet together. Repeat. Stay low, head & chest up. 

Mt Climbers – In plank position (shoulders over wrists, heels over toes), bring one knee up to chest, return to plank position, repeat other side.

2-Step Dash – Run forward 2 steps, touch flat palm to ground, run back to steps, flat palm to ground. Bend at knees to keep butt down, squeeze butt to stand up, use arms in run phase.

Crucifix plank – wide arm plank, feet together, squeeze shoulder blades together

Burpees – old fashioned burpee. Hands on ground, jump feet back to plank position, jump feet in to hands, stand/jump up explosively with arms raised overhead. Repeat.

Split hand push-ups – One hand forward, one hand in normal push-up position, push-up, change hand position, repeat. From knees alternative.

Sprint – sprint on spot, high knees, pump arms

No-Wall Sit – Hold static squat for 20 sec. Butt back, weight in heels, head & chest up.

 

Cool Down:

Static stretches that target quads, hamstrings, hips, groin, lower back

 

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DIY Workout #4

The 15/45 Workout

I’m going a little “retro” this week and bringing back the skipping rope. This is a fantastic piece of equipment to have in your collection. They are cheap ($3 from K-Mart), user friendly, transportable and best of all you can do a very effective and time efficient training session using them. This week’s workout combines 45 seconds of skipping with good old fashioned bodyweight exercises. Complete the set of exercises – should take around 5-7min – rest for 60 seconds, then repeat (a third time if your game too!)

Remember the key to making these sessions effective is to work hard – no pacing, no cheating on form – full movements.

Equipment: stop watch or timer, skipping rope

Warm-up:

Leg Swings – fwd & back, side to side

Calf/Achilles stretches

Trunk rotations

Jog on spot – butt kicks 15 sec, high knees 15 sec, sprint 15 sec – x 3 each

Main set:

Reps/Time Exercise Key Points
15 reps Body weight squats Legs shoulder width apart

Butt goes back as knees bend

Weight on heels

Head/chest up

Squeeze butt on way up
45 sec Skip OR Run on spot OR step ups Light on feet

Work hard & fast
15 reps In-out push-ups Full plank position, weight forward over hands

Hands wide, bend elbows chest to ground

Complete push-up

Hands in close, bend elbows to brush ribs, lower chest to ground

Complete push-up

Option – from knees
45 sec Skip OR Run on spot OR Step ups  
15 reps Reverse lunges Step one leg back

Lower back knee to ground

Keep chest upright & shoulders relaxed

Push through front heel back to start position

Change legs
45 sec Skip OR Run on spot OR step ups  
15 reps Get up planks Start in full plank position – heels over toes, shoulders over hands

Keeping butt down and core stable, lower down onto forearms – 1 arm at a time

Return back up to on hands. 1 rep
45 sec Skip OR Run on spot OR Step Ups  
15 reps Mountain climbers Start in full plank position

Keep butt down

Bring 1 knee under chest in between hands

Return to full plank

Change legs, continue
45 sec Skip OR Run on Spot OR Step ups  

 

60 Sec recovery – Repeat x 1-2

Cool Down: Static stretches that target quads, hamstrings, hips, groin, lower back

 

 

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DIY Workout #3

This one is for those who like a “Cardio HIIT”

Just to keep you on your toes and add a bit of variety, this training session can be done on a spin bike, x-trainer, treadmill or out on the running track. Whichever you choose, remember to warm-up, work hard for the main set and cool down. Another 30 min session done and dusted!

Equipment: stop watch or timer – choice of bike, x-trainer, treadmill or the great outdoors

Warm-up:

Leg Swings – fwd & back, side to side

Calf/Achilles stretches

Trunk rotations

Main set:

00:00 – 05:00 min Steady warm-up, gradually increase resistance (bike/x-trainer) or pace (run/treadmill) to moderate intensity
05:00 – 15:00 min Sprint 20 sec, easy pace recovery 40 sec.

10 times total (10min)
15:00 – 19:00 min Hill climb 60 sec (gradually increase resistance or incline) – should feel hard. Stay seated if on bike. Recover with easy spin/jog 60 sec.

2 hill climbs (4min)
19:00 – 23:00 min Sprint 20sec, recover 10 sec. (If on treadmill jump onto edge of belt rather than decreasing speed)

8 times total (4min)
23:00 – 28:00 min Gradual cool down. Spin legs if on bike, decrease resistance on x-trainer or gentle jog on treadmill/run.

 

Cool Down: Static stretches that target quads, hamstrings, hips, groin, lower back

 

 

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DIY Workout #2

Winter warmer

Winter has HIT! What better way to keep your exercise routine up even though the days have turned cold and miserable, than to turn your lounge room into a gym. All you need is a timer, an open door or window – trust me, you’ll need it – and a high energy music playlist. Remember to warm-up, work hard for the main set and cool down – you’ll be done in 30 minutes.

Equipment: timer (use timer function on smart phone or download an interval training app – there are many to choose from, play around with the settings to program work/rest intervals)

Warm-up:

Arm circles

Leg Swings – fwd & back, side to side

Trunk rotations

10 Body weight squats (concentrate on squeezing butt)

5 push-ups from knees

15 sec jog on spot, 15 sec high knees on spot, 15 sec butt kicks on spot, 15 sec sprint – Repeat x 3

Circuit: 30 sec break in between rounds

Round 1: 30 sec work/10 sec rest x 3

  1. Body Weight Squats – butt back, weight on heels, add a jump if feeling strong
  2. In-Out Push-ups – arms in close to brush rib cage for 1 push-up, hands out wide for 1 push-up, repeat
  3. Burpees with a turn – perform a normal burpee but jump 180 to complete second burpee facing opposite direction.

Round 2: 30 sec work/10 sec rest x 3

  1. Sliders – stay low in a squat, step sideways bring feet together, step back to other side. Key is to stay low, weight back on heels.
  2. Down & hold push-ups – lower chest to just off floor, hold for 3 sec, push-up, repeat. Do from knees if you can’t get chest low enough from toes.
  3. Burpees with split leg thrust – normal burpee but when you thrust legs back into plank position make v shape (legs wide apart), then complete as per normal

Round 3: 30 sec work/10 sec rest x 3

  1. Reverse lunges – step back into lunge, back knee to ground, change leg each time
  2. Walking push-up – in plank hold, take 2 steps sideways, perform push-up (drop to knees if needed), walk 2 steps back, perform push-up
  3. Burpees with sprint – perform a burpee then sprint on spot for 5, repeat

Round 4: 20 sec on/10 sec recovery x 8

  1. Sprint on spot OR skip with rope

Cool Down: Gentle walk & static stretches that target quads, hamstrings, back, arms, chest

 

 

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DIY Workout #1

Holiday homework

Going away these school holidays? Here’s a great little DIY workout you can do in your hotel room, the resort gym or even on the beach. Remember to warm-up, work hard and cool down. You can do all of this in just 30 minutes! Read more →

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