About Mindful Strength
As a women fast approaching 50 I was becoming increasingly aware that I would benefit from including some strength training alongside my yoga practice. Research shows that you can lose 10% of muscle mass during perimenopause alone. This loss of strength accelerates further post menopause, alongside increases in visceral fat, and decreased bone mass density.
The good news is you can get stronger at any age and the benefits are enormous. They include improved muscle and bone health, increased metabolism, reduced risk of disease (including osteoporosis, type 2 diabetes, arthritis), alongside improved mood, confidence and mental resilience. With so much on offer I was super keen to start incorporating strength training into my exercise routine.
However, whilst I knew that strength training would be fantastic for me, the way that it was being taught was a real turn off. I found male dominated gyms that were dark, noisy, and smelly. An attitude of pushing beyond pain, ignoring messages from your body. Classes taught with loud music, and fast uncontrolled movements that left me feeling confused and overwhelmed. In short the very last things that an anxious perimenopausal woman needs!
And so began my search for people who were doing it differently. I was lucky to find a handful of female teachers who both spoke my language, and appreciated the unique needs of women in mid-life. Fast forward a year, and some training with world leading experts, and I am now ready to start sharing what I have learnt with you.
My first summer programme was such a success I am expanding my Mindful Strength Programmes this autumn. Let's Get Strong - How to Start (and stick with) Strength Training will go online on Monday evenings 6-7pm. In Person classes (Tuesdays 9:30-10:30am and Fridays 1:30-2:30pm) will follow a brand new programme Core Conditioning.
As a women fast approaching 50 I was becoming increasingly aware that I would benefit from including some strength training alongside my yoga practice. Research shows that you can lose 10% of muscle mass during perimenopause alone. This loss of strength accelerates further post menopause, alongside increases in visceral fat, and decreased bone mass density.
The good news is you can get stronger at any age and the benefits are enormous. They include improved muscle and bone health, increased metabolism, reduced risk of disease (including osteoporosis, type 2 diabetes, arthritis), alongside improved mood, confidence and mental resilience. With so much on offer I was super keen to start incorporating strength training into my exercise routine.
However, whilst I knew that strength training would be fantastic for me, the way that it was being taught was a real turn off. I found male dominated gyms that were dark, noisy, and smelly. An attitude of pushing beyond pain, ignoring messages from your body. Classes taught with loud music, and fast uncontrolled movements that left me feeling confused and overwhelmed. In short the very last things that an anxious perimenopausal woman needs!
And so began my search for people who were doing it differently. I was lucky to find a handful of female teachers who both spoke my language, and appreciated the unique needs of women in mid-life. Fast forward a year, and some training with world leading experts, and I am now ready to start sharing what I have learnt with you.
My first summer programme was such a success I am expanding my Mindful Strength Programmes this autumn. Let's Get Strong - How to Start (and stick with) Strength Training will go online on Monday evenings 6-7pm. In Person classes (Tuesdays 9:30-10:30am and Fridays 1:30-2:30pm) will follow a brand new programme Core Conditioning.
In My Mindful Strength Classes You Can Expect To:
- Learn good technique in a way that feels safe and approachable.
- Be surrounded by women just like you – aged 40+, new to strength training, and working with common conditions like arthritis, cancer surgeries, disc issues, hip replacements ...
- Enjoy classes in a clean, bright, and airy space.
- Progress at a rate tailored to you – everyone has their own personal training plan.
- Move mindfully – learn to work with focus, listen to your body, and be discerning with your thoughts.
- Finish class feeling energised and calm – we end with a cool down and relaxation, just like in yoga.
Join the Online Autumn Programme
Let's Get Strong! - How to Start (and stick with) Strength Training
The Online Autumn 2024 Programme is now open for booking. As this will be many people's first time strength training our focus will be on the fundamentals. Let's get strong! - How to Start (and stick with) Strength Training runs for 2 months from mid September to mid November.
What's included in the Online Programme?
- 8 online classes Monday evenings 6-7pm (recordings available if you can't make the live session).
- A personal training programme to track and maximise your progress. Provided as a download.
- Clear tuition on fundamental strength training exercises (e.g. deadlifts, push ups, and squats). Learn good form to avoid injury.
- A simple 15-20 minute practice for you to do 2 times per week in between the live classes.
- Access to tutorial videos to help support your home practice.
- Teachings around the science of strength, and how to train in a way that suits your physiology during the peri & post menopausal years.
- Support and encouragement to keep you on track! including an understanding of the psychology behind building new habits, and an optional buddy system for accountability.
- Option to take a 2 hour Introductory In Person workshop at the start of the course (Saturday September 21st 2:00-4:00pm). This is an opportunity to meet me and other people on the course before the online classes start. Ideal if this is your first time lifting weights and you think you would feel more confident learning the exercises in the Let's get Strong programme with an expert eye on your technique. There will also be the chance to chat and ask questions.
The course is designed to make use of household items, resistance bands, and/or weights that you may have already at home. Don't worry you will not be expected to invest in a lot of expensive equipment!
When: Mondays 6:00-7:00pm Online
Dates: September 23rd - November 18th (no live class Monday October 28th)
Investment: £105; or Include the optional In Person introductory workshop (Saturday September 21st 2-3:30pm) £135
Dates: September 23rd - November 18th (no live class Monday October 28th)
Investment: £105; or Include the optional In Person introductory workshop (Saturday September 21st 2-3:30pm) £135
Join the In Person Autumn Programme
Core Conditioning
The Autumn 2024 In Person Programme is now open for booking. Our focus will be Core Conditioning. We run for 2 months from late September to late November.
The NEW Core Conditioning programme offers so much more than your average exercise class. Forget countless crunches to achieve 'rock hard abs' - in this programme we will be strengthening the 'whole' core. For me this means lower back, hip muscles (glutes, hip flexors, outer hips, inner thighs), and the pelvic floor, as well as the abdominals.
We will learn how to engage our core muscles AND relax them! Doubtless over the years you have been told to 'stand up straight' and 'suck the belly in'. Unfortunately this can lead to unhelpful tension that we don't even realise we are carrying, restricted breath, digestive issues, and stress. So as well as resistance training to condition the core I will teach myofascial release (self massage) and simple breath work to help you understand how easeful your core can feel when it is relaxed and you are at rest.
As a yoga teacher I am aware that the core can be a sensitive area to work with (birth trauma, body image, incontinence, punishing diets, scar tissue...) so my teaching is trauma sensitive and you always move at your own pace.
So much more than kegels and crunches this comprehensive core conditioning programme is for you if you would like to breathe well, improve your posture, and feel strong and empowered from your centre.
We will learn how to engage our core muscles AND relax them! Doubtless over the years you have been told to 'stand up straight' and 'suck the belly in'. Unfortunately this can lead to unhelpful tension that we don't even realise we are carrying, restricted breath, digestive issues, and stress. So as well as resistance training to condition the core I will teach myofascial release (self massage) and simple breath work to help you understand how easeful your core can feel when it is relaxed and you are at rest.
As a yoga teacher I am aware that the core can be a sensitive area to work with (birth trauma, body image, incontinence, punishing diets, scar tissue...) so my teaching is trauma sensitive and you always move at your own pace.
So much more than kegels and crunches this comprehensive core conditioning programme is for you if you would like to breathe well, improve your posture, and feel strong and empowered from your centre.
What's included in the In Person Programme?
- 8 in person classes in central Chippenham (maximum 8 people per class so expect plenty of time to ask questions & receive tailored support).
- A personal training programme to track and maximise your progress.
- Clear tuition on a programme of progressive core conditioning exercises.
- A simple 15-20 minute practice for you to do at home 2 times per week.
- Access to videos to support your home practice.
- Teachings around what constitutes the core muscles and how strengthening them can improve your posture, give pelvic support when you sneeze and cough, and reduce back and hip pain.
- Practical techniques to help you relax your core when at rest, to release tension and breathe fully.
- Support and encouragement to keep you on track! including weekly emails and an optional buddy system for accountability.
The course is designed to make use of household items, resistance bands, and/or weights that you may have already at home. Don't worry you will not be expected to invest in a lot of expensive equipment! You do not have to have taken my previous Let's Get Strong programme to take Core Conditioning.
When: Tuesdays 9:30-10:30am (September 24th-November 19th, no class October 29th) OR Fridays 11:30am-12:30pm (September 27th - November 22nd, no class November 1st).
Where: The Santosha Studio, Chippenham, SN15 1HB.
Investment: £135
Where: The Santosha Studio, Chippenham, SN15 1HB.
Investment: £135
Online Mindful Strength Library
These pre-recorded sessions are only available to those who took the Summer 2024 Let's Get Strong programme.
To help you maintain and build on your newfound skills and strength I have recorded a series of online classes. Each class is only 30-40 minutes long, demands only basic equipment (a set of dumbbells 2-5kg, and a kettlebell 8-16kg) and will have a different focus each session e.g. upper body strength fundamentals, core stability, lower body resilience, bone strength etc.
A new class will be released every Saturday from August 3rd - September 14th inclusive (7 classes). You will be able to access this growing library via the website. The cost for all 7 classes is just £28.
A new class will be released every Saturday from August 3rd - September 14th inclusive (7 classes). You will be able to access this growing library via the website. The cost for all 7 classes is just £28.