Updates and events

It’s all about form and positioning! In circuit training last night we used a band for Rows. Looks pretty easy but actually getting the right positioning is crucial and is pretty hard. The core needs to be engaged, neck relaxed and shoulders not coming forward. There’s a lot to remember! One good technique is to practice them with the back and shoulders against the wall and two pieces of paper under each arm. This keeps the arms close to the body, and using the wall as a cue can help to activate the scapula and their deep stabilising muscles. A great one to practice as home too! #scapula #scapularmobility #rows #muscleactivation #positioniskey

The last post containing nutrition tips for brain health and today it’s about omega 3 rich foods and dark coloured fruit and veg. Omega 3 is found in eggs, oily fish, ground hemp seeds, ground flaxseeds, walnuts and almonds. It is so amazing for the brain…it can help with learning and retention, concentration as well as blood flow to the brain. Walnuts and almonds also contain vitamin E which is needed for brain health. Darkly coloured fruit and veg contain a compound called flavonoids which are antioxidants. They can help with memory as well as protecting brain cells from damage. Berries such as blackberries & blueberries, red beans (especially pinto beans and black beans), prunes, apples and pecan nuts are all good sources. Plus dark chocolate (70% minimum) contain the same flavonoids! 🍫. Why not try to introduce some of these into your meals over the weekend? #teennutrition #examnutrition #revisionnutrition #gcses #alevels #sats

Day 4 of exam nutrition tips….and today the importance of whole grains and protein. The body needs energy from carbohydrates to function…a diet too low in these can cause poor sleep, brain fog, low energy, low mood and fatigue. Complex carbohydrate foods provide energy in a slow and sustained way…these include brown rice, beans, lentils, whole grain bread, sweet potatoes, oats and quinoa. Equally protein rich foods are also very important. They help the brain to function properly, give the body sustained energy and can help with anxiety. High protein foods include eggs, lean meat, dairy, Greek yoghurt, seeds, nuts and seafood/fish. What could you try to incorporate this week to help? #teennutrition #examnutrition #gcses #sats #alevels

Day 3 of tips for wellbeing in exams and revision…and today the focus is on trying to build in some time to move outside every day, be it a walk, cycling or a jog. The fresh air can help clear the mind and also helps sleep by aiding the production of melatonin. Also, try to avoid caffeine, as tempting as it is! Although it gives a quick boost, this is then followed by an energy ‘dip’ which can actually make us feel more tired….staying hydrated can really help with energy. #teennutrition #examnutrition #revisionnutrition #gcses #alevels #sats

Day 2 of well-being tips for exams and revision….remember the importance of gifting your body and brain with enough energy and also sleep to be able to perform #teennutrition #nutritionforexams #nutritionforrevision #gcses #alevels #sats

I know this can be a bit of a stressful time of year for those of us that have kids that are in exam season….GCSEs , A-Levels, SATs….whether it’s mocks or the real things in a few weeks….a few people have asked me for some tips so with this in mind, I thought it would be useful to post a few pointers on how to help miminise some of the stresses and also aid the lovely brain through nutrition and food…I will post them over the course of this week. Hope it helps #gcses #alevels #examnutrition #nutritionforrevision #helpingteens #teennutrition

It’s Mother’s Day here in the UK on Sunday and is International Women’s Day today, 8th March…. I don’t often share too much personal stuff on here but given the closeness in those two days, i wanted to share some thoughts on my amazing mum who died way too young, 16 years ago. She was so influential on both my life and also I’m sure, although she died when my first child was 3 months old, will be to my two daughters in turn too. She taught me true strength…..both when she was fighting cancer and also when growing up…..when she was 16 she moved to London from the North East (on her own) to follow her dream of being a nurse….she certainly achieved her dream, eventually leading obstetrics and midwifery at St George’s hospital in south London, achieving a Masters in family planning and health ethics, publishing books as well as being a wife and amazing mum to me and my two sisters. She often said that medicine, health and medical research often ignored the needs and wishes of women and was something she worked to overcome every day in her field when caring for and working with the 1,000’s of women she helped. I see alot of her in my two girls…her kindness, her care but also her determination and work hard attitude (often too much so in many ways!)….but I couldn’t have wished for a better mum and a female better role model. So let’s all think and raise a toast to those inspirational women on International Women’s Day and Mother’s Day….those that are sadly no longer with us and also those we’re are raising in our children or are ourselves….us girls are stronger than we think we are 💪🏻#internationalwomensday #mothersday #strongwomen #thosewemiss #stgeorgeshospital

Porridge oats (GF for me), hemp seeds, flaxseeds, milk and cacao powder…..all heated for 5 mins in a pan…voila! #breakfast #porridge #fuelyourday

So the third macro to investigate is Carbohydrates…..often the one that is (wrongly) demonised and sadly very often ignored……..to our peril! Carbohydrate rich foods are needed by the body in order to provide glucose, which is converted to energy for bodily functions and physical activity. They are a crucial food group for building muscle, preserving muscle, providing fibre and providing needed vitamins and minerals They are needed to delay fatigue and are good for our moods and mental health as they aid in the production of serotonin, a neurotransmitter that helps with feelings of happiness and well-being. The brain uses the equivalent of 400 cals of glucose a day so a diet too low in carbohydrates can blunt mental function, cause low mood as well as brain fog They are also crucial for our gut health as they provide the body with much needed fibre as well as antioxidants, vitamins and minerals. They also help the gut microbiome. A diet too low in carbohydrates can cause symptoms such as poor muscle tone, headaches, irritability, feeling jittery, fatigue, constipation, poor sleep, sugar cravings, sudden intense hunger and bloating. So as well as ensuring that you have a good amount of protein and essential fats in your diet, don’t ignore carbohydrate foods! Sources such as sweet potatoes, white potatoes, brown rice, quinoa, fruits, vegetables, legumes, beans and wholegrain bread are all good sources as they will release energy in a more sustained way…..what new ones could you try to introduce in your weekly meals? #carbohydrates #fibre #guthealth #serotonin #mentalboost #energyneeds

NEW RECIPE! Sweet potato and bean veggie Chilli This is a quick and filling and cost effective family recipe that can be made in big batches for ease. You’ll need; 1 x large sweet potato Can of kidney beans Can of cannelli beans (or any beans!) Can of chopped tomatoes 100g red lentils (soaked) Carrots Courgettes Red pepper and yellow pepper 500ml stock Cumin Smoked paprika Coriander Cinnamon Garlic Method: Into a large pan put the garlic, chopped peppers, courgettes and carrots and 1-2 teaspoons of each spice. Sauté in the pan until the veg is coated in the spices. Add the tinned beans, sweet potatoes, chopped tomatoes, soaked red lentils and the stock along with some water and salt and pepper. Being to the boil and then simmer for 40-60 mins until it is a thick consistency and the beans and lentils are soft. Serve with some salsa or sour cream or avocado(your choice!) and some brown rice. Yummy! And full of protein, carbs and all the nutrients we need! #vegetarian #goodfood #familyrecipes #eatwell #protein

What an amazing week with my fab clients! Rehab, pre and post natal, peri menopause fitness, strength coaching, nutrition sessions, pelvic floor coaching and my group classes. Tired but happy after a great week. And to top it off, some more feedback from a lovely lady who attended my recent course covering exercise and nutrition in the perimenopause. Thanks so much! 🙏#agreatweek #lovemyjob

Hello! A list of all the services offered by Darnell Fitness and Wellbeing. All fully qualified and insured with over 15 years of experience. Services offered in fully equipped studio in SW20 as well as online and outside!! *Weekly circuit training classes *Kettlebell sessions (online) *Pelvic floor 121 sessions, group classes (IRL and online) * Peri- Menopause and menopause fitness & wellbeing coaching (IRL and online) *Pre & post natal coaching *Personal training(IRL and online). 121, small groups or Buddy training *Strength fitness coaching *Core and back strength sessions *Event training plans *Stress management *Nutrition & wellbeing *’How to eat and exercise to thrive in peri-menopause and menopause’ workshop Contact to find out more #personaltraining #corestrength #backstrength #adoreyourpelvicfloor #pelvicfloor #perimenopause #menopausematters #kettlebell #circuittraining #nutritionforfitness #coaching #prenatalexercise #postnatalfitness #strengthtraining #weightraining #eventraining #wellbeing #stressmanagement

If I had a £ every time I was asked this by a woman when we are discussing strength training, I’d be a millionaire! 😉 The answer is in essence, “No!” But more importantly, I’m sad that this is even a question tbh…..women should be encouraged to exercise to feel the strongest, healthiest versions of themselves…to prevent injury, help with mental health and to aim to be a badass strength wise! Not weak….. However, just to put some myths to bed….NO, you will not become ‘bulky’, our physiology make this nearly impossible without the use of chemicals and hugely laborious meal plans. In my experience of working with many many many women, when they start to lift weights they generally get smaller and very often loose dress sizes…. They feel strong, lean and most importantly, more confident and good about themselves. Plus they are future proofing their body against future injuries and imbalances….So get off those scales and get lifting those weights ladies! I promise you’ll never look back if you do 💪🏻#womenliftingweights #womenliftingheavy #liftheavyshit #staystrong #resistancetraining

New recipe! Thai green curry….😋 This serves 4-5 and is pretty easy to make. You’ll need: *A packet of ‘Heck’ spiced chicken mince * Stir fry veg such as pak choi, mange tout, broccoli, chilli and carrots. Basically whatever veg you’ve got in the fridge! *can of coconut milk *Green curry paste *Garlic *Stock (500ml) In a large pan, add all the vegetables along with the garlic. Stir fry to start soften. Then add the mince, breaking up the meat into small bits. It should be tender in texture. Mix with the veg ensuring the flavours infuse. Then add the coconut milk, the stock and the green curry paste. Bring to the boil and then reduce to allow it all to simmer for 45 mins. The meat should get cooked through. Once soft and the broth has cooked down, serve with rice or noodles. And as much of the ‘soup’ as you’d like. Hope you give it a go! Let me know if you like it! #greenthaicurry #familymeals #midweekmeals #goodfood

So number two in my posts looking at the essential macronutrients in our food and this time it’s the turn of Fat… I'm often asked about Fat as there are so many conflicting opinions on it. In essence, the key thing to remember is that the body needs Fat (in the form of 'good' fats or essential fats) to operate. Without it you could have reduced energy, your essential cell functions would not be able to operate, hormonal imbalances can occur and cells would not be able to grow. Good fats also help your body absorb some nutrients and produce important bodily chemicals too. Without it things can go awry! The source of your dietary fat is key though....try to avoid a lot of saturated fats or processed foods and concentrate on getting your essential fats from sources such as nuts and seeds, oily fish, avocado, eggs and healthy oils......As well as being good for you, they taste yummy too and help with satiety! #foodisfuel #healthyfood #fatisfuel #goodfood

Here is a skipping and core training session you can do at home or the gym or anywhere! All you need is a mat and a rope (or you can simulate skipping). Warm up for 5 mins ensuring you get all your muscles and joints moving. You should feel warm and ready to go. Stretch out any areas of tightness. Set a watch for 5 mins. Than skip for 20-40 secs (start at 20 and work your way up as the weeks go on). Rest for the remainder of that minute (so 40-20 secs) and then start again when the next minute starts. Repeat x 5 rounds. Rest for 1 min to bring heart and breathing rate down. Then on the mat, get into a 1/2 or full plank position and hold the plank for 30-60 secs depending on your level. Then roll onto your back (on the mat) and with both legs straight in the air and the lower back connected to the floor, slowly lower one heel to the floor (scissor kicks). One by one. 10 reps per side of these. Very slow and controlled. Rest for 1 min. And then repeat the skipping and core sequence through again. Try for 2-3 times, increasing to 4 times as you get stronger. Then ensure you cool down and fully stretch afterwards. This is VERY important! Give it a go! Let me know what you think #skipping #jumprope #cardio #core #quickworkout

It’s such a boost to get such glowing testimonials from the fabulous clients I work with….this is one from my recent ‘how to fuel and exercise to thrive in the peri menopause’ course. It’s truly amazing to work with such amazing people! Thank you 🙏 #ilovemyjob #perimenopausefitness #perimenopausehealth #menopausecoach #menopausefitness #strongover40

Following on from my post about macros I thought we’d kick off with some info about Protein...what’s the score? Protein is definitely a buzz word at the moment so it’s easy to think it’s just ‘another fad’ and not important. However it really is crucial! Proteins are the building blocks of our bodies and like carbohydrates and fat, is needed by our bodies for all our functions to occur. Not getting enough protein can cause many symptoms including fatigue, hair loss, weakness, muscle wastage, skin disorders, circulatory problems, lack of concentration, depression/irritability, water retention and many more!.... unlike fat and carbohydrates, protein can’t be stored in the body so it’s important to eat enough each day. Often when my clients are following a perceived ‘healthy diet’, they will focus on eating a lot of fruit and vegetables, reducing meat, eggs and vegetarian protein sources with the aim of reducing the number of calories they consume. They might also up their weekly exercise and training regime. Although these have positive intentions, anyone doing this must also ensure they are consuming enough protein. If this is ignored, they are likely to be hungry and irritable a lot of the time (often resulting in hunger and those evening sugar cravings!). Their bodies will also not be able to heal effectively post-exercise and current muscle mass will be broken down instead (which will therefore have an reducing effect on how much energy/calories burnt each day). Insufficient protein can also result in increased injuries as it is needed by the muscles, ligaments and tendons to heal effectively (this is important so that you can train again in the future!). Without it, an exercise regime can be derailed by regular ‘niggles’ or injuries that can stop any activity at all for a good while. Excellent sources of protein include lean meat, fish, seafood, eggs, nuts, seeds, tofu and quinoa. Try and ensure you have some at every meal. It will also have the benefit of satiety which should help with sugar cravings, blood sugar regulation and reducing snacking. See, it really is important! Give it a go! #protein #healthyfood #perimenopausefitness #musclefitness

We used the lovely resistance loop bands in circuit training last night….a great way to work on strength and stability as well as postural control and core strength. They are also a fantastic way to incorporate such exercises at home if you don’t have easy access to weights. They certainly pack a punch and are much harder than their innocent look portrays! 🥵 . Why not try using them yourself? Contact if you want any help with exercise prescription #resistancebands #stabilitytraining #corestrength #glutestrength #backstrength #exerciseathome

Happy Monday! In the media there seems to be a lot chat about ‘macros’ and how they relate to our health, fitness and training journey. I think this causes quite a bit of confusion tbh as to what they actually are and whether they are important so I thought it might be useful to do a post. Put simply, “macro” is short for macronutrient. What’s a macronutrient I hear you ask?! Well, they are the 3 types of nutrients that we use in the largest amounts. They are in our foods and when we consume them they provide us with most of our energy: protein, carbohydrates and fats. ‘Micronutrients’ on the other hand are the vitamins and minerals needed by the body in very small amounts Despite what many diet programmes may tell you (wrongly), all are vital, all have a crucial (and differing) function and none should be ignored! Our body is a finely tuned machine and whatever type of exercise or sport or training we enjoy, it needs a balance of all 3….some protein, some carbohydrate and some fat. Sub optimal levels of any of these can cause the body to run on empty. I’ll do some posts on each in more detail over the next few days to give more detail so watch this space! #macros #whatisthefussabout #protein #carbs #fats #nutritionalhealth

Friday is curry night! This is a really quick and easy vegetarian curry that can be had on its own or as a base to which cooked prawns or cooked chicken can be added. Also a firm family favourite! You will need: Can of Coconut milk Can of Chopped toms Can of chickpeas Spinach 2 x carrots Large sweet potato 200g red lentils Tomato purée Garam masala Turmeric Curry powder Ginger Cumin 300ml stock Garlic Method: Chop the carrots and the peeled sweet potato and put both in large pan along with the garlic and a teaspoon of each of the spices. Coat the veg in the spice and warm through. To the pan, add 300ml of stock, can of chopped toms, coconut milk and chickpeas, red lentils and then a generous handful of spinach. Ensure that the dry ingredients are covered by the liquids. Simmer all for 45 -60 mins until all the veg is soft and the sauce has turned creamy. The lentils should have turned yellow in colour and soft in texture. Serve with some brown rice and whatever other curry accompaniments you love! It also is a great base to add cooked prawns or some cooked chicken if you want to add some seafood or some meat. But it is perfect as a stand alone curry without. Give it a go….. so easy, so tasty and good for you too. High protein, lots of fibre, and really flavour some. Yum!#fridaycurry #fridaycurrynight #highprotein #hoghproteinmeals #vegetarianrecipes #eatfibre

It’s the last session in the exercise, nutrition and stress management menopause course tonight…and tonight’s session is going to be focussing on the training and exercise element of the matrix. So many women in this life stage start to find that what may have worked for them in previous years doesn’t work for them anymore….maybe how they exercise is making them even more fatigued and energy depleted, maybe they are feeling more irritable and anxious, maybe their body isn’t responding as it once did or maybe it’s a motivation issue. This is all very common….but they key is not to stop your training (there’s never been a more important time of you life to be fit and strong!) but more importantly, to change up HOW you train and exercise. Very much looking forward to discussing this and other things in tonight’s workshop! #perimenopausefitness #exerciseinmenopause #fitnessin40s #fitnessin50s #fitnessin60s #staystrong #beabadass

I thought I’d share a bit about me today….just to say hi really!… 1. I live in south London with my hubby and two teen girls…am a proud Londoner born and bred! 2. I’m an Aquarian (almost my birthday! 🎁) 3. I hate snakes (as in proper phobia…I’ve even had hypnotherapy which worked for a bit when I was travelling many years ago but the fear has set in again 😩) 4. I’ve worked in fitness and wellbeing for 15 years now 5. Before retraining in this I worked in charity fundraising and marketing and events at a senior level for many years 6. I was a clubber in my youth (and still now when I can!) and love 90’s house tunes 7. I love travelling and have been all round the world over the years. Somewhere hot and beachy 🏝️ is my happy place. Although my Aquarian love of always returning home and ‘bedding down’ is strong too 🏠 8. One of my earliest memories as a kid is truly believing I could fly….i used to dream about it! #aboutme #whoami #whatmakesmetick #wednesdayfunny

Last week in my course all about food and exercise in the midlife we talked about importance of properly fuelling our body. Our amazing bodies can’t operate properly, never mind exercise when paired with under eating, punishing exercise regimes, life stressors and poor sleep. Think of your body like a car…it won’t run without proper fuel. Rather starting this week with a (sadly all too common) approach of depriving yourself why not start one by asking yourself what does your body need…what is it telling you through its signals….be those recurring or chronic injuries, headaches, feeling wired, poor concentration, constant tiredness, poor sleep, feeling low or anxious, or irritable, low muscle tone or hormonal issues…. Ensure that you’re getting enough protein at every meal (and snacks!) as well as a good amount of carbohydrates and essential fats. No food ‘philosophy’ should encourage you to restrict or cut out any of these. Plus lots of water, and please please please eat ENOUGH! #startthisweekright #eatenough #fuelling #perimenopausehealth #perimenopausefitness #dontdepleteyourself #menopausecoach #menopausefitness #bestronginmidlife

MONDAY DINNER RECIPE! Chicken, olive, tomato, basil, mozzarella and cannelli bean bake I know the pics may not make me a seasoned Instagrammer (😂) but it’s not aimed at that! Just some quick and easy family friendly recipes! For 4, you’ll need a pack of approx 400g chicken, a can of cannellini beans, pack of mozzarella, green or black olives, can of chopped tomatoes, spinach, garlic, cherry tomato’s and handful of fresh basil or dried. Roughly chop the spinach and basil and then put into a baking dish along with the chicken, mozzarella, beans, tinned toms, cherry toms and garlic. Mix up so the juice covers all the chicken. Add 1/2 pint of water and a stock cube. Season with salt and pepper and then cook in the oven for 45 mins on 190 degrees….serve when all the chicken is fully cooked through, the cheese has melted and the veg is nice and soft. Serve with rice or pasta or roasted potatoes. Give it a go! #mondaydinner #mondaydinnerinspiration #easytocook #easymealsforbusypeople #proteinmeals #familyfood

Week 2 in the ‘How to train and fuel in the perimenopause’ workshop tonight and our focus will be stress! Stress, and our body’s response to it, is crucial in the management of menopausal and peri menopausal symptoms. But adding more stress to the body in the form of more and more (and more!) training and restrictive eating patterns can make this situation even worse. We’ll look at how changing how we exercise and eat can help our bodies thrive and strengthen rather than deplete and exhaust. Can’t wait! Contact for IRL and online future dates #perimenopausefitness #menopause #exerciseinperimenopause #howtoexerciseproperly

Happy Monday to all ☀️ A list of all the services offered by Darnell Fitness and Wellbeing. All fully qualified and insured with over 15 years of experience. Services offered in fully equipped studio in SW20 as well as online and outside!! *Weekly circuit training classes *Kettlebell sessions (online) *Pelvic floor 121 sessions, group classes (IRL and online) * Peri- Menopause and menopause fitness & wellbeing coaching (IRL and online) *Pre & post natal coaching *Personal training(IRL and online). 121, small groups or Buddy training *Strength fitness coaching *Core and back strength sessions *Event training plans *Stress management *Nutrition & wellbeing *’How to eat and exercise to thrive in peri-menopause and menopause’ workshop Contact to find out more #personaltraining #corestrength #backstrength #adoreyourpelvicfloor #pelvicfloor #perimenopause #menopausematters #kettlebell #circuittraining #nutritionforfitness #coaching #prenatalexercise #postnatalfitness #strengthtraining #weightraining #eventraining #wellbeing #stressmanagement

What makes you happy? What makes you smile? What makes all the stresses of life ebb away just a little bit? Why is she posting about this I hear you say? Well I truly believe that having fun and laughs in life is just as important as how we exercise, eat and rest. Life is pretty stressful for most of us…kids, work, financial stresses, health worries, family issues…..the way we can truly recharge and allow ourselves to unfurl is by ensuring that we incorporate some fun and laughs into life. Whatever floats your boat. There is no right or wrong..but just ask yourself what makes you TRULY happy. Like a weight has been lifted off your shoulders? What energises you? What allows you a bit of time to switch off those frenetic brains? I’m a bit of dichotomy tbh…..my truly happy places are either travelling to discover new places, or relaxing at home…..or being by the sea, hearing the waves lap in and out….or in woodland listening to the sound of the leaves rustling and sunshine dappling through…..and also dancing the night (or afternoon!) away to banging house music (I was a die hard clubber and like nothing better than a banging bass and laser lights!)…..i truly get lost in the music and honestly dance like I just don’t care!! (Clue-i don’t!)…..Dancing is so good for the soul! So I try as much I can to get a mix of green space, quiet and serenity, blue space and also loud 90’s house music as often as I can. Maybe not as often as I’d like but it’s a start! What energises you? Could you try to get more of that in life? Maybe this weekend is how to start? Have a think! #whatmakesyouhappy #whatmakesyouyou #happyplace #energiseyourself #happyfriday #90shouse #90strancemusic #dance

Loved the first session of ‘how to exercise and fuel in the peri menopause and menopause’ course tonight. So fab to see such support and collaboration. Knowledge is power! #knowledgeispower #perimenopausefitness #perimenopause #menopausefitness #womensuppportingwomen

Was soooooo cold outside this morning (-6 apparently!) but still determination and effort put in with the Thursday circuits crew! Lots of strength, cardio and agility today 💪🏻

Great to see issues such as prolapse and pelvic floor dysfunction discussed today on BBC Breakast and also Radio 5. Long may it continue…but I honestly can’t believe how many complaints the BBC had about the use of the word ‘bowels’ and ‘v*gina’….?!shocking to some it seems….😳#pelvicfloordysfunction #adoreyourpelvicfloor #prolapse #bbcbreakfast #radio5

Amazing CPD seminar tonight as part of the @adoreyourpelvicfloor programme. All about Diastasus Recti (when the abdominal muscles seperate after pregnancy). I work with alot of women who experience this condition. There is so much that can be done! And so so integrated with pelvic floor health and pelvic floor issues. The body works as a synergistic machine! I love constantly discovering new opinions and viewpoints 👏#adoreyourpelvicfloor #adoreyourpelvicfloorcoach #diastasisrecti #postpregancy

If you’re feeling a bit overwhelmed about all the many different (and often conflicting!) messages about how best to eat and exercise in your 40’s, 50’s and beyond then this 4 session workshop is for you! We cover symptons, the importance of stress management, how best to adapt your training to get the best results and aid your body and how to adapt your nutrition at this time. Starting 18th Jan 7.30pm. London, SW20. Contact for more details or to book your spot! #perimenopausefitness #perimenopausehealth #menopause #resistancetrain #menopausenutrition

Taking bookings now…Friday mornings 8-9am via zoom so can be done from anywhere! It is so important to have weight training as part of your weekly schedule and this class is for all levels and abilities. Beginner to advanced! It will help strengthen your whole body, reduce weaknesses (which can lead to injuries) and make you feel like a bad-ass! Give it a go. The next course starts Friday 12th Jan. Contact for details. #kettlebells #getstrong #getstronger #2024 #resistancetrainingathome

Am away at the moment spending time with my family but even in another part of the globe, I’ve been reminded of all the January ‘new year, new you’ stuff that is thrown at us all at this time of year. In local shops I’ve heard people bemoaning how much they’ve eaten at Christmas, how much they’ve drunk, how ‘guilty’ they feel and how they are going to have a month of dieting as some kind of ‘penance’ or payback. It’s so sad that this is so ingrained with us all. So instead of feeling guilty and being harsh to yourself, why not start 2024 with a promise to love and nourish your body instead? To appreciate all the fun times you may have had over the festive period…to not beast yourself and starve yourself for the next month….to instead try to incorporate some more movement into your days…get outside and walk a bit more? To start to lift some weights to get your muscles and bones stronger? …to do some mobility and flexibility work to help stiffness?…..to have some periods of quiet and meditation to calm the mind? To introduce some more fruit, veg into your daily meals and to drink more water….all things that will aid and nourish your body rather a ‘purging’ January. I’ve said it many times over the 15 years of doing my amazing job but the January craziness needs to stop! You never know, your body may thank you for it 😉#2024 #januaryresolutionrevolution #positivevibes #getstrong #nourishyourbody

Hope everyone has had a fab Christmas! I’ve been asked for some home workout ideas that can be done with no equipment so here goes…. I should add that for those that feel their body needs a rest then go for it! Rest and recovery is truly crucial for all. Equally some have messaged me to say they feel like their bodies could do with a bit of movement in this ‘limbo’ time between Christmas and NYE so here you go. Remember to warm up properly before and cool down/stretch afterwards! #homefitness #homeworkout #athomeworkouts #getmoving

What does that mean I hear you ask…🤨 Well, whether you’re nursing old or current injuries, want to future proof your body against future injuries, strengthen your bones, protect your joints or want to boost your confidence by being a strong bad-ass 💪🏻, why not make the decision to start to strengthen your amazing body! There are so many ways to do so and I truly feel there is a route (or a medley of routes!) for all…. Strength training would be my first port of call. Start small and introduce it slowly…it can be body weight, dumbbells, barbell, kettlebells, vipr, suspension training, core training….whatever floats your boat….i would urge you to get some expertise to begin with to ensure your form is correct and to also make sure your weekly schedule hits all the right areas. But focus on releasing the strongest version of yourself…your body will thank you I promise you 💪🏻💪🏻#strong #injuryprevention #injuryrecovery #strong40s #strong30 #strong50s #protectyourbones #musclerecovery #strengthtraining #strongteens

NEW RECIPE! Chicken and chickpea curry…so yummy and a great way to start off the week! Give it a go… For 4-5 portions you’ll need: 4-5 chicken breasts Can of chickpeas Chopped tomatoes 10 x new potatoes 3 x carrots Can of coconut milk Spinach Garlic Stock Spices- garam masala, turmeric and ginger Mango chutney Brown off the chicken, garlic, new potatoes and carrots in a pan. Add some ginger, tumeric and garam masala to coat the contents. When spices have been absorbed, add the chickpeas, coconut milk and chopped tomotoes and 500ml of stock. Simmer it for about 45 mins and then add in a handful of spinach and mango chutney before simmering for another 15 mins. Serve on its own or with brown rice. Yum. Enjoy! #newrecipe #mondaydinner #eathomecooked #staynourished

Want to start 2024 with some time for you? Maybe this festive season has highlighted that you could with some advice on best to exercise and fuel your body in order to nourish and help feel tip top! There are a couple of spots left on this 4 session workshop. 18th Jan is kick off date. 7.30pm at a venue in south London, SW20. 4 x Thursday workshops. £130. The last one being the 8th Feb 2024. Includes take away resources. Contact to find out more or to book! #perimenopause #exerciseforyourbestself #staystrong #exercisepost40 #feelingoverwhelmed #menopausematters #menopausemovement #menopausemove

Are you running on empty?…. one of the most common beliefs I see (that I’d love to debunk!) is the idea that in order to stay fit and healthy and for our bodies to work optimally, we need to ‘do’ more and more in terms of our activity whilst not fuelling our bodies effectively (so many people sadly think they have to eat less and less 😔). This couldn’t be further from the truth. Think of your body as a car….if we really pushed our cars to the absolute max, day after day, week after week, year after year without resting those cars and without having oil changes and MOT’s and putting in enough fuel, we wouldn’t expect that car to operate effectively. In fact we’d expect it to show faults, have some issues and run badly before breaking down or grinding to a halt sometime in the future. Our bodies are exactly the same. Not eating enough food, not getting enough sleep and not taking enough rest and recovery may be doable in the short term, (maybe for even longer in our younger years) but without fail, in the long term things will start to fail….injuries will occur, tendon issues, stress fractures, niggles, hormones may go haywire, you may start to feel low or anxious, sleep may be affected, you may feel irritable and angry and ironically, you may well start to gain weight and reduce muscle mass as your body starts to claw back energy from other areas. I urge you to keep this in mind when you approach your training and your fuelling. Ask yourself, “am I eating enough?”…”am I eating enough of the right stuff- carbs, protein and fats”….”am I doing too much training with not enough recovery days?”…”am I doing too much cardio rather than resistance training?”…”am I incorporating some mobility and flexibility work?”….”am I getting enough sleep?”….if the answer is no then take a step back and think about what your body needs right now. What changes can you make? What can you take out/swap in? Contact if you want any help with working this out or planning your training programme #runningonempty #fuelyourbody #fuelyourbodyright #eatenough #orthorexia

Today marks 2 years since I had my back surgery after 16 months of agony pain, compromised movement, power loss in my left leg and probably the hardest bit, emotional anguish of whether the op to move the cyst from my spine would be a success (it was a risky op that I’d spent ages weighing up), whether I’d ever be ‘better’ or ‘healed’ or even pain free. There were many many times when I honestly thought “this is it, I won’t ever be able to do what I did before”…….”I’ll be in chronic pain and limited in movement”….now as someone who is used to being strong and active (as well as it being my job!), this is an extremely hard thing to process. However, my injury and subsequent operation and rehab has taught me so so many things. So much so that although I’d clearly say 🖕🏻 to pain like that forever, in many ways I’m grateful for the lessons I learnt. I was doing too much. 100%. I was working my body all the time, not taking sufficient rest, not listening to the signs my body was telling me and doing more and more. Having an operation like that made me stop (literally!) and start again. If you’d said 2 years ago that I’d be where I am now after all the months of rehab, teaching my body to move properly or use my leg properly, to now upping my training, feeling stronger than ever before, valuing rest and recovery, I’d probably never have believed you. That mountain just felt too high to climb and too impossible to comprehend. But I have done it and I’ll continue to do so…yes there are some things that cause my back to flare again (so I don’t do them!) and I have some kind of pain or ache or stiffness most weeks….but there are sooooo many things I CAN do and that’s what I focus on. We all have huge mountains to climb in our lives, be it professionally, medically, in our family lives or mentally, but if we have the right support team and the right approach, slowly but surely we can begin to scale those mountains and get to the top. Just be patient with yourselves and allow failures and setbacks on the way. Thats how we learn and get stronger! #climbthatmountain #stronger #postop #rehab #backsurgery #backsurgeryrecovery #strongerthanyesterday

One of the most common misconceptions and myths is that urinary leakage is just ‘one of those things’ and is a normal occurrence with activities such as laughing, sneezing, coughing, running or jumping….so many women don’t speak about it or just feel like it is a natural part of ‘being a woman’ and that there is “nothing you can do”…..this is not correct. Uncontrollable leakage is both preventable and treatable. For so long it has been something that women and men have not discussed and simply brushed under the carpet….It’s stopped them from doing certain activities and can be very life limiting. BUT it doesn’t have to be that way. It’s so important to reiterate that there are many things that can be done to help (clue-100’s of kegels is not one of them!)….contact to find out more about the Adore Your Pelvic Floor programme and how it can help you #adoreyourpelvicfloor #pelvicfloordysfunction #urinaryleakage #dontsuffeerinsilence

Workshop back by popular demand….…..”How best to exercise and fuel your body for the peri-menopause and menopause”. As you know I’m a fully qualified peri-menopause and menopause coach as well as a personal trainer and pelvic floor coach. I have over 15 years experience and have worked with many clients to help them exercise and eat to nourish and aid their body. This is a 4 week workshop in January starting Thursday 18th Jan. At a local venue in London SW20. My last group loved the course content plus the support they got from other women experiencing similar issues. Contact on catherine@darnellfitnessandwellbeing.com to find out more or secure your place. #perimenopause #exerciseinperimenopause #staystrong #nourishyourbody

Great article in the @guardian this week…showing the benefits of getting outside in nature. It may be cold in the UK right now but don’t underestimate the power of going for a stomp in nature at this time of year or exercising outside. It can make such a difference mentally and physically #getoutside #thegreatoutdoors #nature #exerciseinnature

The days are definitely getting shorter here in the UK…but did you know that for 7 months of the year, the sun in the UK is too weak for our bodies to effectively produce the Vitamin D it needs...no surprise then that Vit D deficiency can be common. Symptoms can include fatigue, aching joints and muscles, frequent illnesses/weakened immunity. Vitamin D is also crucial for our bone health as it helps your body absorb and use calcium, which gives your bones their strength and hardness. If you’re concerned about your levels it can be worth getting them tested by your doctor. Ensuring that you have some daily Vit D-rich foods such as tuna, mackerel, cheese, eggs, fortified cereals and dairy can help top up your levels and make the most of the winter sunshine whenever it comes out to play! ☀️ #vitamind #bonestrength #buffbones #vitamindrichfoods

EXCITING NEWS! The next ‘how to exercise and fuel your body in the peri menopause and menopause’ course will be taking place in January 2024. 4 sessions, 7.30-8.45pm on Thursdays 18/25 January and 1/8 February. Covering all aspects including why it happens, the effect of stress, symptoms, strength training, cardio, mobility, pelvic floor and optimising your diet to fuel your body. Taking place in London SW20 or online. Contact for more details or to book your spot #perimenopause #exerciseinperimenopause #fuelyourbody #hormones

What an amazing Saturday morning taking in the beauty and magic of trees and nature….’Forest Bathing’ with @wobreath in Nower Wood, Leatherhead. Frosty, cold but so fantastic and so beautiful. Highly recommend #forestbathing #breathing #themagicoftrees

The next course on how best to eat and exercise to optimise how you feel in peri-menopause and menopause will be starting in late January 2024. Covering many subjects! Dates to be announced very shortly. Watch this space and contact if you’re interested to go on the waiting list #perimenopausehealth #exerciseinperimenopause #menopausefitnesscoach #menopausefitness #perimenopausefitness

So many women sadly suffer in silence with pelvic floor problems….be it leaking, needing to go for a wee many times a day, frequently needing the loo in the night, a strong urge to ‘go’ the minute ‘the key is in the front door’, issues with impact exercise or pelvic pain…it’s so common and yet something still not widely discussed with many people just accepting ‘it’s one of those things’. ITS NOT! So much can be done and the Adore your Pelvic Floor programme is proven to help hugely. Contact to find out about how we work with clients…in a small group, with a friend or 121. Please don’t just suffer in silence #adoreyourpelvicfloor #pelvicfloor #pelvicfloorexercises #urinaryincontinence #urgencyincontinence

Super proud of these lovely ladies! You all rock 💪🏻@joliefabric_emilie @fabimuzzo

Stuck for Christmas gift ideas? Give the gift of health and well-being this year. We can offer vouchers for any sessions….121, with a friend, small groups or classes. Covering rehab and pre-hab, weight loss, body composition, strength training, pre and post natal, peri menopause, pelvic floor, core strength, nutrition and much more. Contact for details. #givegiftoffitness #christmasgiftideas #giftvouchers

Commitment! Rainy but fun circuits this morning 😜#circuittraining #muddybutfun #getoutside

I hear from many clients, male & female, who are confused & overwhelmed by the myriad of different (conflicting!) messages that are out there about fitness& nutrition… We’re told to Fast, then don’t fast…. eat high protein, no eat high carb, eat high fat, no go paleo, no go vegan, eat no grains, actually eat high grains, maybe remove dairy, but what about bones? ….you need to lift weights, but actually do Pilates, you should run, actually don’t run, you shouldn’t do too much cardio, but you do need to do cardio though, so do HITT, but actually don’t do too much HITT due to stress and hormone health….. Arrrggggh….It’s no surprise that it all gets too much and we actually just end up not doing anything.. I feel that this over complication is not needed. “You would say that” I hear you say, “you’re a PT, a coach and nutrition therapist….”you know what you’re doing”…but honestly I also get overwhelmed with the barrage of messages & info we are sent through social media. But I truly think keep it simple……sticking to the basics and being consistent is key; 1. Try to eat whole foods, as natural as possible. Keep processed foods to a minimum but don’t sweat it if you eat a biscuit now and then 😜 2. Prioritise protein at every meal… & make sure you add in carbs and fat as well around the protein 3. Lift weights- ideally heavy and 2-3 times a week. It doesn’t need to be for hours. 30-45 min, hitting all the muscle groups each week is good 4. Walk as much as you can 🚶‍♀️ 5. Don’t let yourself get too hungry... eat enough to fuel your body… your fitness can’t improve without fuel, you’ll be knackered, sleep and hormones may be impaired and injury can occur 6. Get enough sleep 7. Drink lots of water 8. Do what you enjoy…running, swimming, Pilates, tennis…whatever…but not too much, your body shouldn’t be exhausted 9. Schedule active rest days each week 10. Be consistent 11. Don’t compare yourself to others-our bodies are all different, with differing injuries and limitations, our genetic make up is not the same. What works for ‘John from work’ won’t necessarily be right for you! So, keep it simple and don’t overthink it #keepitsimple #fitnesstips #overwhelmed

New recipe for this November Monday! Beef and sweet potato stew…. 3 x carrots, 2-3 sweet potatoes, spinach, 400g of cubed beef, beef stock, 2 x cans of chopped tomatoes, fennel seeds, garlic and smoked paprika. 1. In a pan, put the garlic and beef and sauté slightly to brown the meat 2. Add the sweet potatoes, carrots and spinach and stir. Leave until they’ve softened slightly 3. Coat the meat and veg with the fennel seeds and a generous amount of sweet smoked paprika 4. Add the tinned tomatoes and beef stock and water. Season and then leave on moderate heat until the veg has all cooked down and softened and the beef is tender. Voila! So yummy! #mondayrecipe #novemberfood #warmingfood #warmingfoodsforwinter

Do you know the difference between peri menopause and menopause? In my work as a coach, I get asked this alot!…. Menopause is essentially translated as ‘cessation of periods’ and is one date in time….12 months after the date of your last menstrual period. The time after this is called post-menopause. The average age for menopause is 51 but that age can vary widely for each individual. Peri-menopause is the term used to describe the years leading up to the menopause. This can be anything from 5-10 years before the date of your last period so a lot people can experience symptoms from early 40’s onwards. The menopause is caused by a change in your hormones and the depletion of oestrogen over this time…hormonal levels can go up and down and fluctuate widely which is why some get no symptoms at all, others get a few, others a lot. Symptoms can also vary week by week or month by month (or day by day!). Oestrogen receptors are on every cell in the body so this change in hormones can affect things as varied as libido, dry skin, dry eyes, tinnitus, joint and muscle aches, insomnia, anxiety, irritability, low mood, exhaustion, tiredness, allergies, itchy skin, vaginal dryness, painful intercourse, brain fog, digestive issues, UTI’s, heavy periods, painful periods, weight gain, anger/rage, palpitations, increase in fears and phobias, forgetfulness and more. It’s not doom and gloom though…many people don’t experience many symptoms at all and a lot can be done to help manage the symptoms for those that do. Don’t suffer in silence…reach out if you feel like you need any advice or support…..are there any symptoms that resonate most with you? #perimenopause #menopause #menopausematters #menopausemandate

What's the deal with Fermented foods? Fermented foods are foods that have had some microorganisms added to them to. There is some evidence that such foods can help maintain or improve the microflora in the gut. Fermented foods include Kefir (a fermented milk drink); Kombucha (a type of fermented sweet tea); Kimchi (a mix of different vegetables with spices added such as sweet potatoes, leeks, cucumber, cabbage); Miso (fermented soy beans); Sauerkraut (cabbage), sour cream, buttermilk and yogurt. The living bacteria within all of these foods travel to the gut and can help maintain health. The gut is now commonly considered to be the 'second brain' and as such, aiding and supporting the gut through the consumption of such foods can help with mood, anxiety, depression, help with energy levels, appetite and weight management. They have also been identified to help regulate blood pressure and blood sugar, help with oral health, fight inflammation in the body and boost immunity. Why not try to slowly increase the consumption of these foods in your diet? Introduce them slowly as they can be a bit tart and sour to begin with! ........What could you try to include this week? #kefir #kombucha #kimchi #fermentedfoods #guthealth #gutbrainaxis #thesecondbrain

I have so many women ask me what is the best training regime during the peri-menopause and menopause when hormones are fluctuating and in some cases, what has ‘worked’ before, isn’t aiding their bodies anymore…. I truly believe the answer to be similar for women in this stage of life as anyone in any stage…..any training you do should AID your body, make it feel strong, release endorphins, help with sleep and energy and crucially help with mental health. If your fitness or sport is something that is depleting your energy stores or causing too many niggles or injuries, it’s a sign that it has moved over from being a ‘good’ stress that helps aid your body, to one that is overloading your system. Peri-menopause and menopause is a time when this is especially important as your ‘stress bucket’ might already be pretty full with life stresses, work, money worries, family issues or medical concerns. Adding in more and more training without adequate rest, recovery or proper refuelling will just make this worse. So rather than trying to do more and more, causing more and more stress, be savvy with what you do. Think about your energy levels, your sleep, how you’re recovering and how you’re feeling mentally. Prioritise the building and maintenance of muscle and whatever you choose to do for your sports, training or fitness should make you feel better, not worse! I have a new course (online or in-person) starting in the new year that can help with the confusion! Contact me if you need any help working out what might work for you or for more details on course dates. #traininginperimenopause #menopauseawareness #staystrong #keepenergised #overtraining #overtrainingsyndrome

Lunch ideas….lots of us struggle with lunch…it needs to be quick, easy to prepare and not take a lot of thought! One of my go-too’s (both personally and professionally with clients) is a platter. Start with some protein so in this case, 2 hard boiled eggs and some prawns. But any lean meat or fish or beans or plant proteins would also work. Then some new potatoes or sweet potatoes or Sourdough (GF for me in this case), some nuts (these are walnuts but any would work), then whatever fruit or veg you have in the fridge…this platter has chopped pepper, beetroot, rocket and cherry tomatoes. Then I’ve added some Kimchi for a fermented gut-health bonus! I hadn’t planned this is in advance….it was honestly a ‘what have I got in the fridge?’ that is quick kinda day! What could you add or have on yours? #lunchideas #protein #carbs #healthyfats #kimchi #fermentedfoods #stayhealthy

Do you feel like you’d like to do more resistance training but dont know where to start? Maybe you fancy trying kettlebells but feel a bit overwhelmed as to how to begin. Then why not book on the next kettlebell course starting 3rd November -15th December. 8-9am. There are people all over the UK that attend as well as internationally so you can literally join from anywhere! It’s for everyone from Beginners to experienced lifters. Contact to book #kettlebell #resistancetraining #getlifting

What a great week….I love working with so many fantastic people on so many different areas. Every programme is bespoke and so varied. My job is always interesting and never dull! Now a weekend of rest and recovery (and lots of fun with friends and family 😄) )#perimenopausecoach #menopausecoach #personaltrainer #prenatalfitness #postnatalfitness #nutritioncoach #kettlebells #circuittraining #pelvicfloor #pelvicfloordysfunction #adoreyourpelvicfloorcoach #rehabilitation #prehabilitation #loveyourjob #workwithamazingpeople

One of the things I remember I was most surprised about when learning about the peri menopause and menopause is just how systemic symptoms can be. Some women get none, some get a few, others a lot. They can vary over time for each woman and also from person to person. There are oestrogen receptions in literally every cell in the body so symptoms can range from period issues, hot flushes, joint and muscle pain, anxiety, depression, rage and anger, low mood, lack of libido, sleep issues, weight gain, digestive issues, palpitations, dry eyes, tinnitus, itchy skin, alcohol intolerance, vaginal atrophy and Genito-urinary issues (and others!). There isn’t a part of the body that isn’t affected by a drop in oestrogen. The attached two documents from @menopause_society show the current accepted menopause symptoms and it is growing constantly. Women I work with as a peri-menopause and menopause coach are often surprised when they see these documents and start to ‘join the dots’ of their symptoms. They can then take this to their doctor to describe how they are feeling (it’s so common to forget symptoms when we’re at a medical appointment!). Are there any here that surprise you maybe? Or resonate with you? #perimenopause #menopause #themenopausesociety #symptomchecker #menopausesupport

Today, 18th October is World Menopause day. …it aims to raise awareness of the menopause as well as the support that is available to improve health and wellbeing. This years theme is Cardiovascular disease, something that not many people know is the number one cause of death and disability in women. Women’s risk for CV disease (including heart attack and stroke) increases after menopause. One of the reasons for this is that it is believed that the reduction of hormones (oestrogen and progesterone) have a large knock on effect on cholesterol, blood sugar levels, muscle mass and our blood vessels. As well as potentially causing palpitations, hot flushes and night sweats. There are things that can be done to help however including dietary changes, increasing/changing physical activity, reducing smoking, managing cholesterol and blood pressure as well as looking at lifestyle issues such as sleep and stress management (please also bear in mind that there are also medication options that should be discussed with your medical provider if you’re concerned). Increasing the awareness of heart health and cardiovascular disease in women is vitally important to save lives so please pass the message on to friends and family! Staying active, managing stress and amending our diet can all have an impact…please do reach out if you’d like any more information or support #worldmenopauseday #menopause #cardiovasculardisease #cadiovasculardiseases #hearthealth #perimenopause #womenshearthealth #britishheartfoundation

Lots of people have had these horrible lurgies that are going around…I’m one of them! …..I was off work in bed all of last week 😷. Coming back to training post illness can be a bit nerve racking as we all want to ‘get back to it’ but equally often feel pretty good exhausted for a good while after a lurgy and it can feel like our bodies are on catch up…. This evening was the first time I got back to my training in 10 days….. I went back to my normal routine but was careful to bring the weights and volume down and to schedule more rest periods between my sets. I have definitely found that I’m still getting more tired than normal so have also been focussing on ensuring I’m getting enough protein, essential fats, complex carbs and an optimum water intake in order to help reduce inflammation and help with energy. I’ve also tried to not over commit with things (easier said than done!) and have been doing lots of mobility and stretching. My body felt good moving a bit more (i was soooo stiff from basically being in bed for days!) but I will also be even more mindful of recovery and rest! So if you’re going back to training post illness, remember to start back slowly, reduce your weights and reps down a bit, incorporate lots of mobility if you’ve been more sedentary than normal and think about food intake, water and rest! #trainingpostillness #exercisepostillness #listentoyourbody #feelingtired

October is breast cancer awareness month. Around 55,000 women and 400 men are diagnosed with breast cancer every year in the UK. This might just feel like an unrelatable statistic but it is a disease that has affected me greatly personally as well professionally. I work with many wonderful women who are undergoing treatment for the disease. This isn’t meant to worry or shock but I do believe that if we know more about the symptoms, it can be caught early. Please do share #breastcancerawarenessmonth #breastcancer #breastcancernow

I’m gonna put it out there….I am really not a fan of lunges. Give me a deadlift, a hip thrust, squats, Bulgarian split squats, hamstring curls….you name it and I’m there but jeez when it’s my training days involving lunges I truly am not a fan. I find them hard, I have to REALLY focus, I find they illustrate all the weaknesses and discrepancies between my two sides (a back injury, disc degeneration and osteoarthritis has meant my left leg is much weaker due to nerve damage), I feel wobbly and off balance. So why do I make myself do them? I’m not a sadist and don’t do it just for fun (promise!) but it’s for exactly the reasons above that i put them in my programme. So often with our training we do the same thing week in week out, never mixing it up or challenging our bodies. We do exercises that allow our stronger sides to compensate for our weaker sides. I get it, that’s human nature but I urge you to add some exercises into your weekly schedules that challenge you and start to strengthen any weaknesses you may have. Your body will thank you in the long run and the only way to preserve muscle mass and strength is to work on these weaknesses…having said that,no, it doesn’t always have to be a lunge 😜 #staystrong #lunges #nemesis #weights #stronginoldage

Awesome @adoreyourpelvicfloor workshop tonight with @helenforthphysio. All about hypermobility, EDS, PoTS and how it can effect the pelvic floor. Love increasing my knowledge and understanding on this issue in order to help more clients with their pelvic floor issues #pelvicfloordysfunction #adoreyourpelvicfloor #helenforthphysio #hypermobility #ehlorsdanlossyndrome #potssyndrome

Today, 20th sept is National fitness day. The theme this year is ‘Your Health is for Life'. Something I whole heartedly agree with. So often fitness is deemed to be something to be ‘endured’, even hated, beasting your body and pushing it to its absolute limits. Now, while I fully support training to work our body, be it through progressive overload in strength training, increased mobility and flexibility or being able to run or cycle that little bit faster or longer, I truly think that we are missing the fact that movement, exercise, training, however you describe it, should make you feel good. It should make you feel more energised, not depleted. It should make you feel stronger, not weaker or injured. It should make you stand with confidence and invincibility. You should feel good. And most importantly should make you feel happy and full of those endorphins. So have a think about what form of movement ticks those boxes….a mobility class, Pilates, yoga? Boxing? Kettlebells? Lifting weights? Running? Spinning? Walking with a friend? Breath work? Meditation? Dancing? Whatever it is try to up your activity a little bit and make some more time for you and make it part of your life #nationalfitnessday #yourhealthyourlife #strong #stayactive #movemore

Mid week dinner recipe…. Beef goulash. This serves 4.5 (4 dinners and a lunch portion!) and uses 400g of cubed beef, 2 x sweet potatoes, handful of spinach, 3 x carrots and 1/2 courgette (my kids always pick out the courgette…not sure why I both tbh 😂). All in a pan with some smoked paprika, fennel seeds, garlic, cardamom pods, cumin and cinnamon. Mix all together over a heat so the meat and veg is coated. Then add 500ml of beef stock and a can of chopped tomatoes. Cook down for an hour or so until it’s all tender and ‘gooey’. Serve either on it’s own or with rice. It takes 10 mins to prepare (I timed it!). Also a firm family favourite. Let me know if you give it a try and what you think 😋 #beefstew #goulash #familyrecipes #goodfood

Most fantastic breathwork session at @wobreath this afternoon. Truly amazing how we breath effects the body, both emotionally and mentally physically. Very thought provoking #breath #thepowerofbreath #wobreath

Don’t be frightened if resistance training….if you build it up slowly, and have the right form, rather than be an enemy, it can be your best friend, future proofing yourself against injury, muscle breakdown and keep bones strong. I get it…it can be scary and overwhelming, we worry about injuring ourselves or doing something wrong. Jeez, I know how hard it was to get started again post- pregnancies, post back injury and surgery! BUT it is exactly resistance training, be it body weight, Pilates, kettlebells, slam balls, barbells or dumb-bells (and many more) that will prevent it. Ask a qualified, knowledgable PT for advice if you’re unsure. And no, it won’t make you ‘bulk up’ (such a ridiculous myth which to this day I don’t know where it came from!)….it’ll strengthen you and make you a lean fighting machine! 💪🏻Get lifting peeps! #liftweights #staystrong #strongbones #preventinjury #preventinjuryimproveperformance #loveresistance

Diastasis recti or abdominal separation is a very common issue that can happen in pregnancy (although not exclusively, men & young children can also experience it). It’s characterised by a ‘doming’ of the abdominal muscles or a gap between the left and right side. This can cause problematic loading of the abdominal area leading to symptoms such a lower back pain, pelvic floor weakness and other muscular dysfunction. It’s common (indeed it will happen to all women to some extent during pregnancy) but many may still experience symptoms post birth and in some cases, many years later. It happens as the linea alba (the soft tissue that joins the left and right hand side of the abdominal muscles) thins and stretches due to pregnancy hormones. The two sides of the abdominal muscles have to separate to make room for the growing baby. It will lessen and heal in many women but for some, they are experiencing some symptoms months or years later. The good news is that there is much that can be done to help! The crucial thing is to improve core stability but also the function of the shoulders, hips and pelvis so as to ensure correct loading and pressure of the abdominal area. Returning to the incorrect core exercises (and too soon!) post birth is a common reason for long term diastasis recti. The first step should be to ensure breathing is occurring as it should (involving the diaphragm and pelvic floor) before moving onto any core stability exercises. In addition it is crucial to ensure that the core is engaged properly in all daily movements and activity. Avoiding any exercises involving forward flexion such a crunch or movements that involve a ‘criss cross’ movement is important. Learning how to engage and brace the core cylinder correctly is the first step #diastasisrecti #postpartum #pregnancy #postbirth #adoreyourpelvicfloor #pelvicfloor #backpain

Quick and easy lunch idea….a salad bowl…you can basically put anything in but this is hard boiled eggs, feta cheese, chopped salad veg (this is carrot, pepper, cucumber, tomatoes), handful of cashew nuts (or any other nuts…walnuts work so well too), some chopped up strawberries, chopped figs, and a slice of whole grain bread (GF in my case!)….took 5 mins, gives you loads of your daily veg and fruit, protein, carbs and essential fats. What have you got in the fridge that you could throw in? #saladbowl #lunchideas #keepfuelled #fridayvibes

Life is busy and sometimes there aren’t enough hours in the day…but your training doesn’t need to take hours and hours, in fact less can be MORE productive. In fact with many of my clients I recommend reducing their activity a bit to increase intensity without overtraining. This is me today fitting in a half hour skipping session partnered with some bike sprints, core exercises and warm up, cool down/stretch. All done and dusted in 30 mins. So sweaty though! 🥵 #skipping #jumprope #hitt #lessismore #sweaty

Come and make the most of this lovely (delayed!) summer….circuit training in dundonald park. Thursdays 9-10am. SW19. All abilities welcome as well as babies/toddlers in buggies. Contact to book your spot #circuittraining #getoutside #septembersun

Happy Monday to all ☀️ I thought I’d post a list of all the services offered by Darnell Fitness and Wellbeing. All fully qualified and insured with over 15 years of experience… *Weekly circuit training classes *Kettlebell sessions (online) *Pelvic floor 121 sessions, group classes (IRL and online) * Peri- Menopause and menopause fitness & wellbeing coaching (IRL and online) *Pre & post natal coaching *Personal training(IRL and online). 121, small groups or Buddy training *Strength fitness coaching *Core and back strength sessions *Event training plans *Stress management *Nutrition & wellbeing Contact to find out more #personaltraining #corestrength #backstrength #adoreyourpelvicfloor #pelvicfloor #perimenopause #menopausematters #kettlebell #circuittraining #nutritionforfitness #coach #prenatalexercise #postnatal #strengthtraining #weightraining #eventtraining #wellbeing #stressmanagement

I can’t believe it’s 1st September tbh….the summer has flown by! I don’t know about you but I always feel like September is a month that brings a bit of a new chapter. Kids go back to school, the routine gets a bit more routine-like (!), some people have had time over the summer to think of our priorities and for many people they feel like that they can make a bit more time for ‘them’ again. If this resonates with you and prioritising your health and well-being is on your agenda, then why not sign up to a new exercise class or health plan. Whatever floats your boat and will get your body and mind moving. Maybe it’s personal training sessions (121 or in small groups or with a partner), signing up to a new class (have 2 circuit classes a week and kettlebell sessions), a nutrition plan, coaching sessions to help with pelvic floor issues or coaching and fitness sessions to work on your peri menopause/menopause symptoms….we have a smorgasbord of lovely sessions to offer! Contact for more details #september #newbeginnings #timeforyourself #selfcare #pelvicfloor #adoreyourpelvicfloor #perimenopause #menopausematters #personaltraining #circuittraining #kettlebell

It was the last class in my current kettlebell course this morning (back in September!)…so amazing to see everyone strong and up for it! There are some spaces on my summer classes (28th July, 4th august, 18th august, 25th august and 1st September) if you want to give kettlebells a try over the summer (over zoom). All abilities and levels welcome. DM for more details #kettlebells #staystrong #strongback

If you want to try kettlebells to see if they are for you (they will be I promise!) then why not try one or more of my classes over the summer (before I launch my next new block in September) ….8-9am on Fridays 28th July, 4th august, 18th august, 25th august and 1st September. The classes are aimed at both those who are beginners and also those more experienced plus they’re taught over zoom so you can be anywhere in the world and still take part! Contact to sign up or more details #kettlebells #kettlebell #resistancetraining

Here is a summary of all of the top tips I’ve been posting over the last few weeks. Hope you’ve found them useful….which do you think you should prioritise a bit more? Any questions feel free to ask 💪🏻#fitnesstips #personaltrainer

So my final tip in my top 10 fitness and wellbeing steps and in many ways the most important. ….Rest and recovery. So often we’re led to believe that more is better, that we need to train every day at a maximum effort and that there is ‘no pain no gain’…..I truly can’t say how wrong this is. When you’re training regularly, it is imperative to schedule enough rest and recovery in every week. Ensure you get enough sleep and have at least two days a week where you rest (totally or active rest with perhaps some easy walking, stretching, gentle swimming, yoga etc depending on how your body is feeling). I also swear by a ‘deload week’ where as part of my programme I take a full recovery week every 6-8 weeks depending on how I’m feeling. This rest and recovery is not only vital to help your body heal and reduce the risk of injury but also to also improve fitness and strength. Remember muscles improve and body composition changes occur when they are RESTING not training….. Not enough recovery and this can’t happen as the body is over stressed and can’t catch up #activerecovery #fitnesstips #personal trainer

Tip number 10 and today it is about the importance of eating enough dietary fat for both your fitness and wellbeing goals. The key thing to remember is that the body needs Fat (in the form of 'good' fats or essential fats) to operate. Without it you would have no energy, your essential cell functions would not be able to operate, hormonal imbalances can occur and cells would not be able to grow. Good fats also help your body absorb some nutrients and produce important bodily chemicals too. Without it things can go awry! The source of your dietary fat is key though....avoid a lot of saturated fats or processed foods and concentrate on getting your essential fats from sources such as nuts and seeds, oily fish, avocado, eggs and healthy oils......As well as being good for you, they taste yummy too! #foodisfuel #healthyfood #fatisfuel #goodfood

Today in my ‘top tips’ and it’s all about the pelvic floor. This area of our body (whatever gender), is often ignored or swept under the carpet. It’s something we don’t recognise and certainly very rarely discuss! However the muscles of the pelvic floor operate in exactly the same way as any other muscular area of the body and therefore need attention and to be kept fit and strong in the same way too! Very often we do something about pelvic floor dysfunction when we have symptoms…pelvic pain, urgency, flatulence, prolapse, leakage, incontinence or lack of control (and there is much that can be done in such situations)…however through my work as pelvic floor coach, I try to encourage people of all genders to prioritise their pelvic floor as they do any other muscle group. To help prevent the issues listed above but also to help issues with the lower back, glutes, hamstrings, hip flexors and core as these muscles are so interlinked. Please don’t ignore these amazing muscles. They will thank you for some attention! #adoreyourpelvicfloor #adoreyourpelvicfloorcoach #pelvicfloordysfunction #pelvicfloorhealth #fitnesstips

Tip 8 of my top tips and today it’s all about Carbohydrates. Often (wrongly) demonised in todays society, they are actually a vital element of what our bodies need and should be part of anyone daily dietary intake. Why? Well glucose, which is what our body breaks carbohydrates into, are a crucial source of energy for our bodies and the preferred source of fuel for our brain. This is why low carbohydrate diets long term can cause impaired concentration, poor sleep, irritability and low mood and anxiety. That ‘hangry’ feeling is the body needing that fuel! They also provide a crucial source of fibre which the body needs for digestive health. Think of carbs as providing the fibre ‘bulk’ to keep us all ‘regular’ and to help with bloating. There is also some evidence that fibre can help with combatting heart disease, stroke, high blood pressure, some cancers and type 2 diabetes. Crucially, eating sufficient carbohydrates will ensure that the body doesn’t use too much protein as a fuel source. Without that protein, muscle synthesis and repair can’t occur which is vitally important for everyone. Equally if the body doesn’t relieve sufficient carbohydrates for energy, fatigue and potential injury can occur. However, not all carbohydrates are equal and those without added sugar or those that are not highly processed are generally preferable so focus on sources through beans, lentils, whole grain cereals, brown rice, fruit, veg, sweet potatoes amd potatoes #carbohydrates #energy #fuelthebody #dontskipcarbs

So for tip number 7, I’m going to talk about flexibility and mobility which is so crucial for us all but very often ignored and overlooked. Whether it’s yoga, Pilates, foam rolling, trigger therapy, or stretching and mobility sessions, all will ensure that not only do you avoid injury and over stressing the body, but also that those small stabilising muscles which are often overlooked get some attention. They are also amazing mindful specialisms which can help the mind as well as the body. Try to ensure that you incorporate these into your weekly schedule #yoga #pilates #flexibility #mobility #foamroller

So number 6 of my top 10 fitness and wellbeing tips…. And today it’s about being mindful of not overdoing your cardiovascular activity…..for many people it helps with stress management and ‘blowing the cobwebs away’ which is a great mindful tool tool…..but just be aware that too much without enough recovery, can over-stress the body and cause higher levels of the stress hormone, cortisol. This can wear out the system, break down muscle, cause fatigue, disrupt hormones, cause injury, and can actually result in the body storing more adipose fat (especially around the mid section). Don’t cut it out, there’s definitely a place for it for many people but just don’t overdo it! #fitnesstips #cardiovascular #dontoverdoit

For the 5th tip of my top 10, I thought I’d mention water! 💦 Staying adequately hydrated can help reduce muscle fatigue, increase energy, improve movement and recovery, help the body regulate temperature, and focus mentally. All of these can mitigate injury. Fluid needs vary hugely based on each individual and their activity, environmental conditions, body size and fitness level. As a general rule, aim for 6-8 glasses (1.2-1.5 litres) of water a day and consider adding electrolytes if you exercise a lot or loose alot of body fluid through sweat 😓 #drinkenoughwater #stayhydrated #hydrationneeds

So tip 4 of my top 10 tips and today it’s about protein… Protein requirements are different for every person depending on age, gender, activity, medical history and past injuries but for everyone, it is important to get a sufficient daily protein intake. As a basis, try to aim for 30g of protein at each meal and snacks. This can be in the form of animal protein such as eggs, lean meat, dairy, fish or vegetarian sources such a beans, pulses, legumes or tofu. Have a think about ways you can try to incorporate a protein source into each meal #protein #recovery #fitnesstips

Tip number 3……Eat enough!- contrary to popular belief, so many people that I see are eating way way less than their body needs. Their bodies are under fuelled and running on empty…. This can result in muscle and tendon injury, poor sleep, reduced concentration, fatigue, mental health issues, irritability and impaired metabolism. Also, your body will also actually store MORE energy as fat as it thinks that it’s not getting enough energy to operate…..Think of your body as a car- you wouldn’t run it empty of petrol without expecting repercussions!….Your body is the same. Skipping meals or drastically reducing how much you eat can cause an unhappy body and mind! #fitnesstips #personaltrainer #eatenough #balanceddiet

The second tip I’d recommend is to ensure you include walking as part of your weekly schedule. Walking is often overlooked but it’s great for mind and body….increasing your stamina and fitness, helping mobilise joints, keeping your heart healthy, helping with mental health and also with muscle recovery. Aim for 10,000 steps a day, broken down into walking ‘bites’ of 20 minutes at a time if that helps fit it into your day #walking #dailywalking #10,000steps

One of the things I’m asked the most as a person trainer and coach are for my thoughts on what would be the priority for balanced fitness schedule, diet and injury prevention. I always answer that it is TOTALLY different for every person as we are all coming from a different place (both physically and mentally), have different priorities, different limitations and time! For example, the programming for a triathlete would be different to a post natal client or a peri menopausal woman or someone post surgery. However, generally speaking, these would be my top ten tips…i will post one per day for ease 😉. Tip One….. 1. Incorporate some weight training every week. This will be different for every person but once you feel confident, aim for a moderate-heavy weight (it should feel pretty hard by the last rep) and undertake exercises that ensure you work all muscle groups each week. This is great for body composition, energy, injury prevention and confidence! Everyone feels a bit daunted at the beginning of resistance training when they’re new to it but I promise you won’t look back once you get into your groove! More tomorrow!! #toptips #resistancetraining #personaltraining #fitnesstips

A salad that takes no time at all! Cucumber, olives, cherry tomatoes, feta, chickpeas, lemon juice and chopped mint. All mixed together. Great on its own as a salad in its self or as a side with those barbecues! #salad #greeksalad #sundaybarbecue

One of the most common misconceptions and myths is that urinary leakage is just ‘one of those things’ and is a normal occurrence with activities such as laughing, sneezing, coughing, running or jumping….this is not correct. Uncontrollable leakage is both preventable and treatable. For so long it has been something that women and men have not discussed and simply brushed under the carpet….It’s stopped them from doing certain activities and can be very life limiting. BUT it doesn’t have to be that way. On the last day of World Continence Week it’s important to reiterate that there are many things that can be done to help (clue-100’s of kegels is not one of them!)….contact to find out more about the Adore Your Pelvic Floor programme and how it can help you #adoreyourpelvicfloor #pelvicfloordysfunction #urinaryleakage

Many people think that to prevent urinary leakage or pelvic floor issues that they should drink less fluids…however unless you’ve been medically directed to do, this can actually make the situation worse…. Restricting your fluid intake does not in fact mean that less urine is produced, it actually means that the urine is more concentrated which can exacerbate the situation further by irritating the bladder. A better idea us to look at the colour of your wee….it should be the colour of straw. Too many fluids and it will be too transparent, too few fluids and it will be dark orange/the colour of weak tea… For an optimum pelvic floor (and mind and body!), the aim is to drink 6-8 glasses a day (1.2 litres), more when it is hot or if you exercise a lot (due to the loss through sweat) #adoreyourpelvicfloor #worldcontinenceweek2023 #pelvicfloordysfunction #continence #incontinence #pelvicfloor

One of the many myths regarding pelvic floor and continence issues is that it’s only something that effects women and only those that have had a vaginal birth. This isn’t true! One of the aims of World Continence Week is to increase the awareness of how common continence issues are, that it can effect all genders and childbirth isn’t the only risk factor….repeated coughing and constipation can also be a big factor due to the huge intra-abdominal pressure that both of these can cause. Don’t suffer in silence….contact to find out more or to discover practical ways to help with pelvic floor dysfunction and continence issues #worldcontinenceweek2023 #adoreyourpelvicfloor #pelvicfloordysfunction #continencematters #pelvicfloormuscletraining

On day 2 of World Continence week, here is a shocking fact…..Did you know that on average it takes 7 years for a woman to first seek help for a continence or pelvic floor issue? Even longer for the guys! 😣….It doesn’t need to be that way, reach out now and find out how much can be done. Don’t suffer in silence! #pelvicfloorpower #pelvicfloorphysicaltherapy #worldcontinenceweek2023 #adoreyourpelvicfloor

This week (19-23rd June) is World Continence week. Bladder weakness affects 1 in 3 women and 1 in 10 men, which makes it more common than hay-fever! (World Federation of Incontinence and Pelvic Problems). A pretty sobering thought when you really think about those numbers and how many people are suffering in silence. The aim of the campaign is to increase the awareness of continence and pelvic floor issues and to show that there are solutions out there and that people don’t have to feel so isolated and embarrassed to speak up. As pelvic floor coach, we work with amazing people every day on their pelvic floor issues with amazing results. It can be truly life changing. This week we’ll try to dispel some of the myths surrounding pelvic floor issues and incontinence as well as signpost ways to help. If you like to find out more about the pelvic floor programme, both 121, in small groups and online, please do contact. #worldcontinenceweek2023 #pelvicfloorexercises #pelvicfloordysfunction #adoreyourpelvicfloorcoach #adoreyourpelvicfloor

Saturday morning reading this truly AMAZING book about the power of breathing and how it relates to all of our health. Can 100% recommend! #mrjamesnestor #breath #breathworkhealing

Want to exercise outside to work both body and mind? Make the most of the summer weather while being with a fun group of like minded people? Then why not join the next set of classes in our Thursday circuit group. 9-10am every Thursday. 8th June-20th July. All abilities and ages welcome plus children in buggies too. Contact for more info #exerciseoutside #circuittraining #exercisewithothers

One thing I noticed at the conference I went to at the weekend was how busy and popular the stands were that discussed bladder issues, incontinence or products to deal with pelvic floor issues. Although these products have a place and allow women to live their lives a little freer, I wanted to speak to each person and tell them that there is a way of helping solve pelvic floor problems; you truly don’t need to buy a multitude of products to help mask the issue. The Adore the Pelvic Floor programme for which I’m proud to be a coach, can help solve pelvic floor issues such as urgency, stress incontinence, prolapse, overflow and voiding issues. Please don’t suffer in silence, contact to find out more. I teach the techniques through small groups, 121 or pairs- both in person or online so location isn’t an issue. Reach out if you’re needing any help or support #adoreyourpelvicfloor #adoreyourpelvicfloorcoach #pelvicfloordysfunction #incontinence #urgency #urinaryfrequency #urinaryfrequencyandurgency #prolapse #stressincontinence #postcardsfrommidlife