I help women to feel amazing at all life phases!
Through pelvic floor, core fitness, strength training classes and being a part of a community where women support each other.
Why not try an Outdoor Fitness class for free!
Free Phone Consultation
Do you want to begin the journey to feel amazing, feel comfortable and confident with your body? I've been helping women of all ages and all abilities experience a healthy mind and body, feel energised and have a fantastic level of fitness. The classes I run suit all women in every life stage. Simply fill in the form to the right and I'll advise you as to which class would be most beneficial for you.
Request Free Consultation
Women's Outdoor Fitness
For women any age & fitness to have fun and feel great about exercising whilst getting stronger and fitter.
Strong
For women of all ages and abilities who want to feel fitter, stronger and toned.
Holistic Core Restore® Heat
This is a great stand alone workout but also a great progression from the Holistic Core Restore ® Everywoman course.
Rel((ease)) (HCR®)
Ease away tension with a series of movements and techniques to improve flexibility and relax your mind and body.
Home Visit - Live
Holistic Core Restore® Everywoman
Reconnect with your core and pelvic floor and make your body work for you again.
Diastasis Healing (HCR®)
A bespoke programme just for you to reduce the gap, improve muscle function and return you to full functional fitness.
C-Section (HCR®)
Allow your body to fully recover following a
C-Section
Fit to Run
This 6 week, fully supported course will equip you with ways to build strength and improve flexibility to make running more comfortable and achievable.
Back Pain Solutions
The best ways to kick start your post natal body recovery Back pain in women is very different from men's and should be managed to take account of these differences.
Recovery Plus (HCR®)
Reconnect to your pelvic floor and core and work your way back to fitness following hysterectomy or pelvic organ surgery
Pelvic Floor & Prosecco
Everything you need to know about looking after your pelvic floor for life
4th Trimester (HCR®)
The best ways to kick start your post natal body recovery
About me
BSC physio, MSC manual therapy, MCSP
Hi, I'm Joan and I am here to help you with all the changes your body goes through during pregnancy, birth and beyond right up to the menopause. These changes will affect your muscle activity and strength, posture and hormones. I offer a variety of classes/workshops that will help you to find positive outcomes to these changes to give you energy and fitness to enjoy life to the max!
Come to one of my weekly classes
Women's Outdoor Fitness
£42.00
Per Half Term
Equivalent to £6 or less per class!
Exercise with confidence
Fresh air, release endorphins
Burn fat
Get stronger
Have fun
Strong with Joan
£42.00
Per Month
Equivalent to £6 or less per class!
Whole body workout
Burn fat
Strengthen bones
Keep a healthy heart
Exercise with confidence
Class Timetable
Women's Outdoor Fitness
Pittville Park, Cheltenham (meet opposite the Central Cross Cafe)
Tuesday / Friday @ 09.15am
This class is designed for women of any age and fitness ability in order to get out in the fresh air and have fun while getting toned, fit and strong, and benefitting both cardiovascular and bone health. There is plenty of free parking
Strong with Joan
Strong With Joan in Prestbury WI Hall
Wednesday @ 7-8pm
CLICK TO FIND OUT MORE ABOUT STRONG CLASSES
A class for women of all ages and fitness abilities as exercise can be adapted to suit the individual. You need to be at least 6 months post-natal and have no pelvic floor or diastasis issues (if you do please get in touch, I will help you in other classes).
Holistic Core Restore - Re((lease))
Via Zoom
TBC
The session will help you to release all the tight areas in your body that develop from daily repeated movements and tasks. It will also help you to focus on your breathing to ensure this is done in the most effective way, it will help to keep your body relaxed and reduce tension rebuilding.
Holistic Core Restore® Every Woman
Via Zoom
TBC
Come along to this 6 week educational programme and get the best progressive exercise programme for your core and pelvic floor. Meet women in similar circumstances, encourage one another and learn form one another and myself the instructor, what can help with the problems of the pelvic floor and a weak core.
Diastasis Healing - Holistic Core Restore®
1-2-1 by appointment, please contact me.
A bespoke exercise programme to heal and rehabilitate your abdominals and return you to your pre birth activities.
C Section Recovery - Holistic Core Restore®
1-2-1 by appointment, please contact me.
Recover your body post c section with a full movement examination and be treated with movement strategies and soft tissue release.
Fit to Run
Via Zoom
TBC
This 6 week, fully supported course will equip you with ways to build strength and improve flexibility to make running more comfortable and achievable.
Back Pain Solutions
Various Start Dates
Back pain in women is very different from men's and should be managed to take account of these differences.
Various Start Dates
An educational evening for women of all ages to find out how to look after your pelvic floor for life.
Start date varies
A four week course to learn how best to look after your pregnancy body.
The 4th Trimester - Holistic Core Restore®
Various Start Dates
An hour workshop to find out how to kick start your postnatal journey into action.
Recovery - Holistic Core Restore®
1-2-1 book by appointment
Reconnect to your pelvic floor, core muscles and regain your fitness post hysterectomy.
Happy Mums
“I am so pleased to have found Joan and the Core Restore Class, this is the only thing that has worked for me post baby to restore a feeling of strength in my stomach and pelvic floor and I'm excited to see how much more i
I can improve as I continue with the next 6 week course."
Claire, Cheltenham
“After the birth of my daughter I experienced postnatal pelvic girdle pain and postural difficulties. Joan offered me one to one sessions at home and gave me simple exercises to connect my pelvic floor and core strength. She also tailored her service to my needs and helped me improve my posture. I really appreciate Joan’s holistic approach, and I have picked up some healthy eating tips along the way. I feel a lot better and fitter thanks to Joan and would highly recommend her services to anybody who is struggling with pregnancy or postnatal problems”
Laura, Cheltenham
"I really thought highly of Holistic Core Restore , both parts. I recommend to anyone I speak to and I will be continuing with exercise and putting into practice what I have learnt."
Natalie, Cheltenham
Looking for a One to One Session?
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Instagram Feed
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I’m just back from Wednesday evening class and I thought I’d introduce some of my class members in #thiswomandoes series during November. This is Amy who I first met 8 years ago when she came with her first baby to Buggyfit. She was then back with her second and then when back at work came along to my Strong classes. Amy also did the Holistic Core Restore ®️course to make sure her core was strong to resume all the exercise she enjoys. Amy also kept me company with many other class members online throughout the pandemic. Along with the Wednesday evening class Amy enjoys running and cycling (quite often to work) and last year also got in to swimming which lead to her doing her first triathlon last year and doubled the distance with this years. Why no join me and Amy along with others for the Wednesday evening class 😃 #thiswomandoes #strong #running #cycling #swimming #triathlon #coreexercise #postnatal #strengthtraining #communityButton -
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We all know that most women are good at talking! In general women have several group situations during which they can talk and they’re generally better at organising social situations when they can share the load. Men don’t generally do this and are not as good at sharing their feelings - this may be a social norm that we have accepted but it’s not helpful to men who need to talk too. It’s great to see that that a local group has been set up to help with this and it runs every Tuesday in Prestbury. Please share this with the men in your life at home and at work and let them know it’s good to talk too. #talking #timetotalk #manup #menscommunity #supportgroupButton -
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As I’m building up my running again on the treadmill, this one made me chuckle! 😀 #treadmill #running #training #physio #returntorunning #builditup #progress #runner #mondayfunnyButton -
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Half term is over and it’s back to routine for many of us. This means that classes are back on both outside and in. Tues and Fri 9.15am in Pittville Park (come to either or both) and Wed 7pm at Prestbury W.I. Hall. If you not tried a class out yet then do come and join all these fabulous ladies who will give you the warmest welcome and make exercising fun. Every class is a variety of aerobic and strength work and all abilities are welcome. See you soon x #exerciseclass #womensexercise #outdoorexercise #exercisetogether #aerobicexercise #hearthealth #bonehealth #strong #strength #endorphins #hormonebalanceButton -
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Today was a lovely family day. We visited Miriam at Uni and I’m pleased to say she’s having a great time. There’s a lot of rowing and weight training, student union activities but she’s managing to fit some work in too! She has a lovely roommate too. Sisterly love - it’s interesting how dynamics change when you’re not living in each other’s pockets and I think Hannah realised that she is missing her big sis! Hannah even treated Miriam to a cute jellycat bunny on our shopping trip - a lovely gesture to watch 😍 I know I got on better with my sister once she’d left for Uni 🤣 How did your sibling dynamics change when one left home? #uni #sibling #london #jellycat #studentunion #rowing #familytime #catchingup #timewithmum #growingupButton -
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Hello November! Can’t believe we’re here already but I’ve been excited about November since January this year because something exciting is happening this month!! A realisation of a dream/ambition since I was 11 is hopefully coming true - it was 1983 and there was a particular TV programme I was mad about, my mum booked tickets for my 12th Birthday to see them at the NEC and I really wanted to go to where they lived! What was the show and where am I going?? 🤩 #november #dreams #realisation #allbooked #musical #plane #flight #hotel #friends #cantwaitButton -
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I don’t do Halloween so this is the only skeleton I have! My pelvis is very handy to give a great idea of how everything works in that area. Need some pelvic floor help - then do get in touch! #skeleton #halloween #pelvicfloor #pelvis #physio #healthy #education #knowledgeButton -
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It’s nearly the end of October which means Menopause Awareness Month is nearly over BUT I’m always on the Menopause Awareness Path! When women are educated about the changes their body will go through or are going through they can handle it much better. Some women really struggle through this phase so let’s help them through it 👍 I give educational talks in work environments, social groups and even to friend groups in their own home. The talk can be tailored to the stage your at and I also do talks for me men - wouldn’t it be great if they understand women better! Get in touch and let me know how I can help you and your group gain a better understanding. #education #knowledge #knowledgeispower #understand #perimenopause #hormones #icanhelp #physio #menopauseButton -
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Gym update - today was my 10th visit, managing to go twice a week with an ongoing 3 swims a week. I’m pleased to say there is progress all round in beating the back/hip pain and stiffness that was quite limiting first thing in the morning. I’ve been very sensible with building up time on the treadmill and increasing weight on the machines gradually but I’m pleased to say I’ve tripled the time running (still interspersed with walking) but there’s been no burning in my feet afterwards and I’m so much more comfortable on getting out of bed in the morning - I can even stand to put both my socks on which had become a struggle!! Overall I think consistency is key to the progress with sensible progressions of activity but if progress continues like this I feel I could be running outdoors again next Spring 😀 The rate of progress will probably slow down a bit overall but I’m determined to keep it going. #gymtime #musclebuilding #musclehealth #bonehealth #keepactive #stayhealthy #perimenopause #stiffness #hippain #backpainButton -
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How much did you move today? I was lucky to get to the pool this morning with Hannah. There’s no club training this week so it was a later visit than normal for her on a Monday (grateful for the lie in!) I have no idea how many times she lapped me but we were both still moving and that’s the main thing! I hope you felt good for moving today x #movementmonday #movemore #monday #healthy #active #moodboost #endorphins #exercisewithkids #exercisewithafriendButton -
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@rosiemadeathing always gets it right - Perimenopause down to a tee! The balance of staying awake long enough to be able to get to sleep and then there’s the trying to get back to sleep in the middle of the night!! The joys! 🤪 #sleep #awake #stayingasleep #wakinginthenight #backtosleep #perimenopause #balance #sleepyButton -
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Some of us will appreciate the hour. Sorry if you’re not going to get to enjoy it this year, your time will come! #sleep #extrahour #clocksgoback #britishsummertime #moresleep #children #sundaylieinButton -
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Have you spent any time outside today? Being outside in the morning can help you to reset your circadian rhythm which helps you with your sleep pattern. Being outside can help you to connect with nature which can help soothe your nervous system creating a sense of calm. Two great reasons to go outside when you’re trying to help your perimenopause and menopausal symptoms. #perimenopause #menopause #getoutside #symptoms #sleep #circadianrhythm #hormones #nervoussystem #calmButton -
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As half term starts for many of us, it means a change in routine for many of us and our families which can create overwhelm. Overwhelm can cause us to freeze in our actions and end up actually getting less done when we feel there is more to be done than normal. Pace yourself and try to take one day at a time or even one hour to help you get through the sticky bits. Remember that whatever the age of the individual, we can all benefit from slowing down and even doing nothing for a short period of time. Enjoy half term but remember you are allowed to rest too. #halfterm #overwhelm #slowdown #switchoff #breathe #routine #recalibrate #onedayatatimeButton -
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Wednesday night at Prestbury W.I. Hall - tonight weights and mat work getting an all over body workout. Next week is half term but we’ll be back on Wed 6th Nov if you fancy joining us. #exerciseclass #matwork #weights #core #variety #womensexercise #physio #healthyandactiveButton -
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Movement and menopause - important on many levels. 🚶♀️➡️Movement can help manage joint stiffness that can develop as a result of hormonal changes 🚶♀️➡️movement can help to balance sugar levels after eating and improve metabolism 🚶♀️➡️movement during the day can help improve your sleep pattern 🚶♀️➡️movement will improve bone and muscle health 🚶♀️➡️movement will improve heart health 🚶♀️➡️movement will allow time to tune out from your current task and refresh your mind 🚶♀️➡️movement with others will allow you to motivate each other If you’ve not had a movement routine for a while (and this happens a lot when you’re running around after others with no time for you) I can help you get your mojo back and give you the confidence to get going again. A fantastic community of welcoming women are waiting to welcome you to one of my classes. Tues and/or Friday 9.15am Pittville Park Wed 7pm Prestbury W.I. Hall Let me know when you’d like to come and give a class a try x #movement #physio #jointhealth #bonehealth #hearthealth #mojo #exercisetogether #endorphins #sleepbetter #movemoreButton -
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It’s still October so it’s still Menopause awareness month and it’s Monday - so how are your energy levels looking to get you through the week (to half term!!!) Fluctuating hormones can do a number on our energy levels so it’s important that we try and keep them in check with different lifestyle adaptations. I’m not saying you need to delete any of these things from your routine, but if when you read them below you feel one speaks out to you then you might want to try and incorporate some change into your day/week. Sometimes we can get on to a hamster wheel and keep doing the same thing or do more of one thing thinking it might help but what we need to do is pause and take stock What could you change to improve your energy level ? ⚡️Drink plenty of water ⚡️Move regularly through the day ⚡️30 mins of exercise that increases your heart rate ⚡️reduce processed foods ⚡️have a regular bedtime ⚡️reduce caffeine ⚡️reduce sugar intake ⚡️reduce alcohol Let me know xButton -
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Some of us may have that pit of anxiety in our stomachs about what Monday might bring after having a nice weekend. So as the picture says, let’s try and reframe it and let’s think about the positives in the week ahead instead. Wishing you all a restful Sunday nights sleep and a great week ahead. #sundaynight #mondaydread #positivethoughts #weekahead #restfulsleep #onestepatatime #excited #dontbeafraid #positivityButton -
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Yesterday was World Menopause Day and it started off in true menopause style as I misplaced my phone and had to ask a neighbour to call the number to find it!!! It then got much better as I spent part of the morning with this fantastic group of colleagues talking all things hormones and perimenopause. The feedback was great as they had a better understanding of what’s happening to the hormones and this phase and how it can affect you and we discussed lifestyle changes that can help manage them. The group included men who wanted a better understanding and they all asked great questions to get the best out of the session. It felt great to share my knowledge and to guide individuals to a better experience of a potential turbulent time. If your workplace or even sports club/team could do with some input around this topic then please get in touch. #worldmenopauseday #perimenopause #hormones #knowledge #education #physio #HRT #lifestyle #workplace #supportyourcolleaguesButton -
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It’s a beautiful autumnal day and this morning I was in the park exercising with these ladies. There’s always plenty of variety so everything gets exercised, there’s also plenty of chat so you don’t notice the time so when it’s time for ‘stretch to finish’ it’s always a surprise! Come and join us Tuesday and/or Friday 9.15am Pittville Park #outdoorfitness #womensexercise #exerciseclass #exerciseoutdoors #keepactive #hearthealthy #bonehealthy #physio #community #endorphinsButton -
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Not only is menopause awareness month but it’s breast cancer awareness month too - both things we should be aware of every month! However, here’s a little reminder about checking your boobs - please have a feel and look! #awareness #breastcancerawareness #breastcancer #coppafeel #knowwhatsnormalforyou #cancersupport #menopause #breastscreening #hormonesButton -
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Today is First Aid refresher training day so I can keep you all safe when you’re exercising with me. Thanks again to @tidaltrainingltd for providing the training and your ongoing work to make sure the defibs are out there ready to use if needed. #firstaid #restarttheheart #CPR #CPD #refresher #paramedic #defibrillator #circulation #brainhealth #stayingaliveButton -
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As we enter the changes of perimenopause, what we eat can affect how our body responds to these changes. We might notice changes in how we react to certain foods and our body shape might change even though we eat and exercise the same! Nutrition is a huge topic during this phase but here’s a few pointers that could help you manage some of the symptoms 🍽️ try and increase the number of vegetables you eat during the week and go for a wide variety 🍽️ cut down on processed food 🍽️ reduce sugar intake 🍽️ cut down on caffeine 🍽️ reduce alcohol intake 🍽️ try not to eat too close to bedtime 🍽️ ensure adequate protein intake 🍽️ try and move after eating This may sound boring and miserable but even if you try one of the above you could start to notice changes in your energy levels and symptoms - give something a try and let me know how it goes. #nutrition #sugar #alcohol #processedfood #caffeine #movemore #protein #perimenopausetips #dietButton -
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This afternoon I visited a client who after just one session had 😃found the calming benefit of improving her breathing pattern 😃was generally more aware of needing to relax her body more - a lot of tension was being held in the shoulders and thoracic spine 😃could feel a better connection with her pelvic floor in an upright functional position 😃had developed better toileting habits now she understood the importance of being able to relax the pelvic floor AND 😃there were no leaks on a sneeze That was all after just one visit from me and starting on the Holistic Core Restore®️programme If you’d like to see changes like these to your pelvic health then please get in touch and I can help you too! 😃 #pelvichealth #morethanasqueeze #physio #pelvicfloor #holistic #breathconnection #wholebodyapproach #holisticcorerestore®️ #joanswellnesszone #cheltenhamButton -
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It’s Sunday so I hope there’s a bit more time for you! We should old of course be taking care of ourselves each and every day but starting on one day is a start. What have you done or will you be doing for you today? I had an extra 30 mins in bed to read this morning and Hannah even brought me a cuppa! This means I can actually remember what I read and didn’t fall asleep with the book in my hands!! Let me know what you’re up to 😃Button -
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Hope you’re all having a great Saturday. It’s time for another Saturday share! I do a lot of rehab and body work with women but sometimes I need to refer on to someone else or recommend someone if they’re struggling to keep up with their exercise. Here’s a few I would refer to @straightbackphysio are old work colleagues and great with sports injuries @thewoodlandsphysio_pilates also an old work colleague that runs Pilates classes and has reformer Pilates at her studio - great for ongoing core rehab @glenfallmassage and @torieclarkesofttissuetherapy both who I’ve met over the years of doing Buggyfit and both now provide soft tissue release work and relaxing massage If your body is requiring a bit of extra help then please check them out. #physio #pilates #softtissuetherapy #softtissuerelease #massage #sportsinjuries #saturdayshare #colleagues #referrals #bodywork #selfcareButton -
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Maybe not the best post for a Friday evening but I thought it was a good follow on from World Mental Health Day. Anxiety can be crippling to a sufferer - it can interfere with all your daily activities and can mean daily life becomes far from normal. Anxiety is a common symptom of perimenopause and menopause although not commonly spoken about and can be dismissed as part of the picture when this symptom can start very early on during a woman developing symptoms. It’s very common that when a woman presents with symptoms of anxiety they are put on antidepressants and therefore not getting to the root of the problem. Anxiety can result from changing levels of progesterone and is often linked to poor sleep. When anxiety takes hold it can be helpful to calm your nervous system and this can be done with some slow deep breaths, this can even help when you wake at night and your mind is racing. I’m hoping that this doesn’t affect you but give this a go if it does. If you’d like to talk further about using breathing techniques to help then do get in touch. #anxiety #nervoussystemregulation #nervoussystemhealing #hormones #perimenopause #menopause #mentalhealth #womenshealthButton -
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It’s World Mental Health Day - and wear yellow day to support young people and the awareness of their mental health - #helloyellow Have you checked in with someone today? We can all be busy going through the routine of our day but it doesn’t take much to look up and engage with those around you. A smile and acknowledgement can go a long way to someone struggling with their day. With young people, try and engage with them about what’s happened during their day. From experience this is best not done as soon as they walk through the door from school. Our time to share our day was when we sat down to eat our tea. Both girls had time without interruptions to share what had happened during their day - one of them liked to describe their day in far more detail but I was patient! When something came up that was bothering them and needed further discussion I found that talking to them while travelling in the car was better - there was no confrontation and being side by side made them more comfortable to open up. Of course everyone is different so it’s about learning about what works best for you and your young person. What strategies do you use to help your young people to open up? #worldmentalhealthday #helloyellow #younglives #mentalhealthawareness #mentalhealthmatters #checkin #listen #talkinghelpsButton -
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Pelvic health - something you may have thought about if you’ve had a baby but changing hormones through perimenopause and menopause can mean that you become more aware of your pelvic health again - leaks may have returned or worsened but it’s never too late to do something about it. I’ve been helping women of all ages improve their pelvic health over a number of years now and there’s always something you can do to help but it may not be the same for everyone. If you’d like some help with an issue with your pelvic health or if you have questions about how I might help you, drop me a message or e mail joan@joanswellnesszone.co.uk and I’ll get back to you. #pelvichealth #pelvicfloor #physio #coreconnection #breathwork #holisticcorerestore #commonnotnormal #perimenopause #menopause #hormonesButton -
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I’m often encouraging you to keep your bodies active but what do you do to keep your mind active? As the brainfog of the menopause has descended I felt it was important to keep the brain active too. I gave up French at school age 13, took GCSE German instead but as both girls are quite good at French and have taken it for A level too I thought it would be good to do that as a language on Duolingo. I have a 200 day streak! I have 2 great teachers on hand but I don’t think I’ll be conducting parents’ evening with their teachers in French any time soon!! What do you do to keep the brain active? #brainfog #duolingo #french #brainpower #brainhealth #braintraining #perimenopauseawareness #lifestyleButton -
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You are the EXPERT! No one else is experiencing what your body might be going through so you are the expert of the symptoms! With such a varied list and range of body parts that might be affected, no one is the same and so shouldn’t be necessarily managed the same. The best thing to do if you are asking a medical professional for help with your symptoms is to have them documented so that you can present a clear list that can’t be confused when further questions are asked. Write them down and take the list with you. 😃 Only you know what your body feels like xx #symptoms #varied #yourbody #truth #makealist #itsreal #perimenopause #hormones #healthyhormones #beheardButton -
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Why not make this week the week to add something new to your routine and make your heart, bones and muscles healthy! Great feedback from a class member who fits in a class around their working week. Why not do the same? Pittville Park Tuesday and/or Friday 9.15am #trysomethingdifferent #trysomethingnewtoday #routine #workingweek #womensexercise #hearthealth #bonehealth #muscle #community #physioButton -
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It is Menopause awareness month and the menopause has been in the media even more in the last week due to the Panorama programme about meds and supplements. Menopause is a natural part of a woman’s life so we need to be aware of it every month but it’s great that it’s now talked about more openly so it’s more natural for women to talk about it. However, like everything our body handles, it’s different for everyone and we can’t all be grouped under the same umbrella. I’ll be talking about some of the things that can change for those with female hormones and how that might affect them but it’s not the same for everyone. We all need to find the right path for us and if we are symptomatic during this time how best to manage it on an individual basis. We are all unique! ❤️ #unique #individual #management #symptoms #femalehormones #hormonehealth #hormonebalance #perimenopauseButton -
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How good are you at exercising/keeping active on your own? I’m pretty good normally but today I was very pleased to have Lucy to get me motivated for a Lido trip today. This is probably my last swim of the season as they’ve turned down the temperature and it definitely felt fresh! Who is your exercise motivator or are you good at keeping yourself going? #exercisemotivation #motivator #accountability #coldwater #feelingfresh #chilly #endorphins #lidoButton -
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I saw this quote on a post in Tuesday and it really spoke to me. It’s good for all of us to remember that we can’t and don’t have to be in full bloom or full colour all of the time. Being bold and bright can be energy draining for a lot of us so to sustain this is difficult. It’s ok to take a step back, recharge and be ready to bloom again. Be ready to step back when you need to and allow yourself to come back brighter and fully charged. #autumn #autumncolours #recharge #refresh #timeout #bebold #therapy #betruetoyourselfButton -
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October still has 3 opportunities a week for you to come and join a fun exercise class, Tues and Fri 9.15am in Pittville Park and Wednesday evening 7pm at Prestbury W.I. Hall. Suitable for all ages and fitness levels 😃 October is Menopause awareness month so look out for extra hints and tips to help manage this life phase and remember changes can start from early 40s. If there’s anything you’d like to see covered regarding the Perimenopause and Menopause then please drop me a message. #october #whatson #exerciseclass #exercisemotivation #menopauseawareness #perimenopause #womenswellness #physio #keepactiveButton -
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It’s October and it feels like Autumn has hit us full on already, hopefully some crisp sunny days are on the way too! October is Menopause Awareness Month with World Menopause Day on Friday 18th. I have a couple of talks for businesses booked in to help educate staff and improve their knowledge and awareness of the menopause for the individual and their colleagues and if you’d like to book an educational session for your workplace, sports team or friend group then please get in touch. #october #autumn #menopauseawarenessmonth #perimenopause #education #knowledge #workplacewellness #beeducated #knowmore #lifestyle #coachingButton -
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Today I started what will hopefully part of a new routine for me. With the Lido season coming to an end I am finally embarking on what I had hoped to start a few months ago - more strength training 💪 I’ve worked hard on many aspects of my daily lifestyle routine to help with perimenopausal symptoms but I have one area that I cannot shake and improve on - joint stiffness and pain particularly on waking, some days I feel 90! 🤪 Strength training is one area encouraged by physiologists to help with these symptoms so I’m making a start to see if I can get on top of it - I’ll keep you posted! #strengthtraining #gym #musclehealth #muscles #perimenopause #menopause #lifestyle #routine #physio #healthyjointsButton -
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Today is world heart day so I’m wondering how you look after yours. 🩷❤️🧡💛💚🩵💙 Sorry to dampen your Sunday evening but heart disease is a big killer in women particularly from the menopausal years. As oestrogen has a role to play in heart health and function, when oestrogen levels fall we need to look after our hearts even more. Exercise is one of the ways you can look after your heart and it doesn’t have to be marathon running. A brisk walk to raise your heart rate for 30 mins would be a great regular thing to do if there isn’t much exercise going on at the moment. OR - you could come and give one of my exercise classes a go 😃💪👍 Tuesday and/or Friday 9.15am Pittville Park or Wednesday 7pm at Prestbury WI Hall. Let’s keep our hearts healthy 💙🩵💚💛🧡❤️❤️🩷 #hearthealth #heart #exercise #keepactive #stayhealthy #perimenopause #oestrogen #heartdiseaseawarenessButton -
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Big day in the Joan household today - Miriam has been dropped off for her University adventure in London. She’s got a great room which she’ll be sharing with Georgina a fellow civil engineer. The day went well, the emotions may kick in later! #firstborn #universitystudent #imperial #london #emotional #proudmum #newexperiences #adventureButton -
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Well done ladies for another refreshing class ☔️🌧️🌦️🌈 let’s hope it’s dry again soon! #rain #exerciseoutdoors #exerciseclass #freshair #nature #community #endorphins #pittvilleButton -
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Therapeutic Thursday - since starting a Therapeutic Coaching Diploma last year I’ve been having my own therapy sessions to sort through life events that have happened over the last few years, help me talk through parenting as a single mum and manage aging parents - it has been invaluable. There have been many moments through this period when I’ve questioned my actions and thoughts and this has helped me make better decisions to support my own mental health and sanity! I thought one lesson definitely worth sharing is learning to say no even when we’re not busy because if we keep saying yes there’s going to be no time for you to stop and recharge yourself. When you’re looking after others for a lot of your time, make sure you’re putting in snippets of time for you and this might mean saying ‘no’ Let me know how it goes x #therapeutic #therapy #sayno #maketime #recharge #regroup #selflove #metime #selfcareButton -
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I’ll be back @fiorolounge tomorrow evening from 7.30pm to answer any questions you may have about symptoms, lifestyle and management strategies while you go through the perimenopause and menopause 😃 I’ve spoken lately about how your hormones change through this period so I’m happy to talk further on this and also talk about what the best known strategies to improve sleep are. Hope you can join me for an evening of questions answered and connection with other women #advice #knowledge #support #connection #metime #perimenopause #menopause #managementstrategy #lifestyle #HRT #hormones #healthylifestyleButton -
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We were very pleased it was dry this morning for the outdoor fitness class 9.15 Pittville Park although I know these ladies would have still turned up in the rain! The class was a mixture of pads/gloves, upper body strength work, shuttle runs to various benches and body weight exercise - squats and lunges. A great variety to give an all over body workout and a good mix so the time passes quickly and you don’t even realise you’re getting a great workout!! Why not join us on a Tuesday and/or Friday morning 9.15am Pittville Park 😃💪😃 #outdoorexercise #womensexercise #boxing #strengthtraining #shuttlerun #kettlebell #exercise #pittvillepark #community #womenButton -
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What a morning! It’s a bit grim out there!! Not the best of starts for everyone on a Monday morning! Who needs a bit of a boost to get motivated today or for something to get done this week? Let me know 🌈 #monday #mondaymotivation #boostvibes #shoutout #support #motivation #procrastination #mondaymorning #mondaybluesButton -
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I’ve talked about several different hormones over the last few days and how these change as we head in to Perimenopause. If you’d like to learn more about these changes and discuss how they might be affecting you come and join me at the next Meno Connect meet ups happening @fiorolounge on Tuesday 24th 12-1.30 why not make it a work wellness lunch with colleagues or Thursday 26th from 7.30pm where you can make it a bit more of a social trip out. Hope to see you there 😃 #hormones #change #perimenopause #social #supportgroup #connection #menopause #knowledge #advice #physioButton -
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My last say on hormones today and there is some light at the end of the tunnel after yesterday’s post which seemed to be a bit of a downer! Cortisol and insulin and get a bit out of control and they can start to take control of other hormones but there’s one that can be the boss of them 😃 The top player in this hierarchy is oxytocin which you may have heard of as the love hormone associated with the bonding process at the time of giving birth. Oxytocin is at play at other times too and is associated with being produced and released when doing things that bring you joy. I’m hoping that if Saturday is a weekend for you, you’ve managed to release some oxytocin today by doing something you enjoy. This is why it’s important to get a balance in your routine of doing things that bring joy so you can take more control of the cortisol and insulin. What did you do today to release oxytocin? #hormones #oxytocin #joy #happyhormone #love #stresscontrol #perimenopause #sexhormones #menopauseawarenessButton -
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Your hormones continued…. Your hormones are quite complex in how they all work together so this is just a very simplified version of how cortisol - your stress hormone and insulin - your sugar storing hormone work. We need them both but in balanced amounts. Cortisol is needed so that we can respond to a stressful situation and remove ourselves from potential danger. Unfortunately, in today’s society cortisol can be triggered by low levels of stress which are more continuous like trying to get on top of a big inbox of e mails, being stuck in traffic, responding to text messages. If we have too much need for cortisol, the production of it gets taken over from the production of our necessary sex hormones that were named yesterday so there becomes an imbalance. Have you noticed changes in your menstrual cycle at stressful times in your life? Insulin is our sugar storing hormone, it is released on eating food but can also be released with a surge of cortisol. If we experience too much stress or eat a sugar dense meal then too much insulin is released and our cells that allow the insulin to work with them and store sugar become resistant to the activity. This means the sugar isn’t then used for fuel but is instead stored as fat. This is why it’s important to manage both our stress levels and sugar consumption so both these hormones are at optimum levels to work effectively and don’t upset the hormones we talked about yesterday. If you’ve started to experience perimenopausal symptoms, you may have also experienced a change in how your body behaves when you eat sugar and this is because insulin can’t respond like it used to. Let me know your thoughts. 🤔 #insulin #cortisol #stressrelief #stress #stresshormone #sugar #sugarbalance #hormones #perimenopause #menstrualcycle #balanceButton -
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Back to the hormones I mentioned on Tuesday. They are all good if we have them circulating in our bodies in the right amounts and this makes us 😃 In a body with female hormones, the three hormones I’ve listed will have times during your menstrual cycle when they show a surge in activity or take more of a back seat and this is why you can feel differences in mood, energy levels and even hunger at different times of your cycle and this is quite normal. Female hormones do not operate on a 24 hour cycle they operate in an anything between 25-35 day cycle. Oestrogen, progesterone and testosterone are our main sex hormones and they have different functions but they are also at the bottom of the pecking order of importance meaning that other body functions/actions take precedence over these which can then upset the balance - more about that tomorrow. Normally our oestrogen is like our vitality hormone, it has hundreds of functions in the body and it certainly isn’t just involved in periods and pregnancy. Progesterone is more of the calming hormone so can affect the ability to sleep and rest well. Testosterone again has many functions but it plays a big part in mood and sex drive and your general get up and go. Because all of these hormones have many functions, when they start fluctuating during the perimenopause it can mean many symptoms present and this can be worrying and confusing. Read more tomorrow about how the amount of these 3 hormones are reliant on other hormones in the body to maintain helpful levels as much as possible. #hormones #hormonehierarchy #oestrogen #progesterone #testosterone #perimenopause #womenshealth #wellness #HRT #menopause #knowledgeButton -
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Today is National Fitness Day - these ladies joined me for a class at Prestbury W.I. Hall where we used weights, slam balls, battle rope, ViPR, resistance bands and floor exercises to get a good all round body workout. Did you manage some activity today? 💪 #fitness #nationalfitnessday #activity #keepactive #exercise #womensexerciseclass #staystrong #strengtheningButton -
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Whether it’s our menstrual cycle or the changes in them with perimenopause, it’s all about the hormones and how they react with each other. Having them in the right amounts means that the body is being managed like a well oiled machine. When levels of hormones start to change they can affect other hormones and ultimately bodily functions - we will take a look at what these hormones are responsible for in the next few days. #hormones #perimenopause #menopause #bodilyfunctions #HRT #symptoms #menopausesymptomsButton -
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What a glorious day! Very pleased to have the warm sunshine back after that nippy spell last week. Hoping you managed at least a few minutes in the sun today ☀️ The musculoskeletal syndrome of the menopause is for real!! I have been experiencing joint pains, particularly back and hips for some time now. Managing the symptoms with some Pilates and swimming and no running (apart from one attempt after which I could barely walk for 3 days due to burning pains in my legs!) I have been keeping active with far less pain. Yesterday however I took park in a very short triathlon which involved a 2.3km run - I am quite motivated at how much running I did (as opposed to walking) despite lack of practice, but oh my goodness I am stiff today!! I went to the Lido today because it was such a lovely day and for a gentle swim to help the stiffness but it seems to have gone the other way - I’m stiffer than ever now! I’m not looking to the early start for Hannah’s swim training in the morning - I think she might need to help me out of bed! Any one else suffering with their joints at the time of perimenopause/menopause and if so what helped you? #perimenopause #pilates #swimming #strengthening #bonehealth #lido #physio #stiffness #menopause #supplementsButton -
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It was great to spend the morning with these amazing ladies at the triathlon this morning @sandfordparkslido - a first for many of them and hopefully they’ll be back for more. Thanks for being a great team ladies and well done everyone 😍 #lido #triathlon #swim #bike #run #exercisegrouo #community #friends #funButton -
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@rosiemadeathing always has a fun option instead of exercise. Which is it for you today - it is the weekend after all! #squats #shots #weekend #weekendexercise #choices #dowhatmakesyouhappy #exerciseButton -
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Tennis elbow - tennis doesn’t need to be involved but any kind of gripping activity done repetitively and/or excessively can start to give symptoms of pain around the elbow which can be worse on waking. This was a common symptom seen in the physio dept again when the weather got nice as people start trimming things in the garden with shears or it can occur when becoming a mum as there’s a sudden increase in lifting activities. The two pictures show 2 stretching movements that you can try (this is just a starting point - if you catch it early it might resolve but if it’s been niggling for a while it might need more input.) The finger stretching exercise is a great one for all to try but particularly helpful if your day involves a lot of keyboard work. The whole arm stretch is to be done gently, taking the hand down to a point of discomfort not pain and hold for 15-20 seconds. If your symptoms are quite acute you may need to start this exercise with the elbow slightly bent and over time straighten it out as things improve. Tennis elbow alone doesn’t normally involve any numbness or tingling in the arm or hand so if you do experience these symptoms I would recommend you get checked out more thoroughly. Hope you found this helpful x #tenniselbow #physio #stretching #overdoingit #exercise #homeexercise #treatment #adviceButton -
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This popped up in my Facebook memories today and it reminded me of how the girls used to love joining in with some of the exercises for Buggyfit. I don’t think they’d be doing what I told them to do exercise wise now and it’s more the other way especially with swimming - they like to critique my technique but not always provide helpful advice hence the recent swimming lessons. I do enjoy the fact that we can all swim together. I’m grateful to have two active teenagers that have kept me on my toes with all their past sports and activities and with the new school year starting I wonder if you are back on a full schedule of clubs and hobbies? What sports and activities do you do with your children? #keepchildrenactive #sports #hobbies #keepfit #exercise #rolemodel #familyactivities #swimmingButton -
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Whether you’re trying to catch up on sleep because you’re at new baby or toddler stages (or even beyond) or you’ve hit the perimenopause phase of finding staying a sleep difficult, this is a great book to help you out. The book is set out in such a way that it’s easy to follow despite your lack of sleep! It is written in concise, informative chapters and each chapter offers power tips at the end to help you absorb the info even more and help you to make some simple changes. I’ve read several books on sleep and this is definitely the one with the most practical help but enough scientific info to back it up and help you understand why that might help. It even has a 14 day plan to help you make the changes for a better sleep - perfect if you need that extra nudge to make a change to your routine. #sleep #sleepbetter #routines #nighttime #calm #relax #restore #deepsleep #dreams #feelrefreshed #bookreviewButton -
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I’ve heard this phrase being used before but it’s a little more real this time as I’m bird launching soon! I’m not going to be an empty nester as I still have Hannah at home but the dynamic will change with just the 2 of us compared to 3. I love the term bird launcher and I know Miriam has been ready for this for a while so I’m excited for her as she starts a new adventure. I’m not saying it’s going to be easy as I’m sure some of you already know, as you’ve experienced this big change already but I wonder what opportunities it may have brought with it for you - I’d love to know if you found the time for something new. If this is your first time in bird launching, you may appreciate listening to the @melrobbins podcast episode 211 as it will talk about what both you and your bird may be feeling and what you might do to help. Let me know how things are going in your household and if you have any tips for families going through a big change soon. #newadventure #birdlauncher #emptynesters #newbeginnings #family #bigchangescoming #bigchanges #newstart #parentingButton -
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I’m all ears for you tonight from 7.30pm @fiorolounge - come with your questions or just come for some time out and get things off your chest about any frustrations you may be having at this time. See you from 7.30pm #allears #timetolisten #beheard #connect #hormones #perimenopause #menopause #womenshealth #physio #pelvichealth #HRT #supportButton -
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What’s on this week!? There’s plenty of opportunity to meet up and connect with other women starting with Monday evening 😃😃 Monday 7.30pm @fiorolounge Meno Connect - come and join me for a drink and find out how you can improve your pelvic health during the menopause and some top tips to improve your sleep. Also opportunity to ask any questions you have - see you tomorrow 😃 And if you want to up the activity during your week there’s 3 opportunities Tues 9.15am Pittville Park Wed 7pm Prestbury W.I. Hall Fri 9.15am Pittville Park We’d love to see you at a class so come and join us 💪 #thisweek #connections #menopause #perimenopause #physio #advice #toptips #pelvichealth #exerciseclass #keepactive #socialtime #selfcareButton -
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My aim is to provide a safe space for a community of women to meet and feel they can find support from myself with questions they may have about the changes experienced during the perimenopause and from each other as they share their stories and helpful hints. The next meet up is on Monday 9th Sept from 7.30pm @fiorolounge - come and join me for a drink (or something to eat if it’s also a great opportunity to get out and not cook for yourself!) I look forward to welcoming you on Monday 😃x #community #perimenopause #physio #hormones #menopause #network #connections #womenshealth #timeout #selfcare #supportnetworkButton -
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Back in full swing of classes now with the Friday group this morning. There was plenty of chatter after a short break but I managed to keep everyone moving and working! Great to see you all back in action ladies 💪😃💪 #outdoorexercise #womensexercise #exerciseclass #community #endorphinrelease #healthyheart #strengthtraining #bonehealth #physioButton -
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I’ve spent some time over the summer increasing my knowledge on the management of the menopause so I’m ready to spend time with you and be able to advise even more about navigating the symptoms of perimenopause and beyond. I’m inviting you to join me @fiorolounge on Monday 9th Sept from 7.30pm so I can help you with any questions you may have about the perimenopause and pelvic health during this time. See you Monday 😃 #perimenopause #menopause #knowledge #physio #pelvichealth #womenshealth #connection #support #education #empowered #Button -
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Great to be back with these ladies this evening for ‘Strong with Joan’ at Prestbury WI Hall 7-8pm. There’s always a variety of exercise during the evening to get a full body workout - tonight we used slam balls, weights, resistance bands, floor core exercise and body weight resistance work. If you fancy joining us send me a DM 😃 #exercise #keepactive #staystrong #womenshealth #physio #resistancetraining #community #hearthealth #aerobicexerciseButton -
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It’s a busy week for many with lots of new starts or maybe just returning to a routine after the summer holidays. Change can be a stressful time so I’m wondering how you manage it? 🤪 🧠I feel more prepared if I have a plan of action in my head but that doesn’t always work if the plan involves another big human that could scupper my plan! I’ve learnt and am still learning to try and deal with just what is in front of me and try not to guess the steps ahead - this definitely causes more friction in our house! I’ve also learnt that some good deep breaths can bring some calm to the situation ☺️ I’m pleased to say that our first day back to school - a new school went pretty well so I am relieved! Hope you have had some good days too. What do you do to manage the stress? #stressrelief #beprepared #overthinking #secondguessing #planofaction #staycalm #breathe #calming #resetButton -
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If you’re looking to keep fit and active in September (and beyond!) or need some support through the perimenopause and menopause then I’m here for you 😃 💪Women’s Outdoor Fitness 9.15am Tues and/or Fri Pittville Park 💪Strong with Joan 7pm Wed Prestbury WI Hall These classes are for all fitness abilities including anyone that’s starting from scratch - come and join us 😃 💜Meno Connect - meet up with other women, share a problem, ask a question and get some advice @fiorolounge Monday 9th 7.30pm Tues 24th 12-1.30pm Thursday 26th 7.30pm Any questions just pop me a message - we’d love to see you 🥰 #newstarts #exercise #womensexercise #outdoorexercise #community #pittvillepark #perimenopause #hormones #supportnetwork #physioButton -
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Hello September! Hello to a month that can bring a lot of new starts for many people. September can often feel like the New Year for many so whatever you may be starting or restarting I hope it all goes well. New things can bring both excitement and possibly a bit of anxiety so whatever it is for you, take it one step at a time, be patient with yourself and celebrate the small wins. There’s plenty to come with new starts in our house - one of to uni and the other starting a new school for sixth form, I will aim to listen to my own advice I gave above!! 🤣 I hope to see many of you during the month so you can let me know how it’s all going. #newmonth #september #newstart #newbeginnings #backtoschool #newyear #newterm #womenshealth #patienceButton -
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It’s the last day of August and that summer feeling is fading away! There will be lots of ‘Back to’ moments coming up next week or new adventures for some. I have loved my longer summer with the girls (due to exams) and we enjoyed a quick trip to Weymouth this week. I will never tire of Weymouth Harbour view and the calmness it seems to bring with it. I enjoyed the moment with a blackcurrant cider this year and look forward to my yearly visit in 2025! What’s been the best bit of August for you? #august #summer #summerending #harbourview #seaside #bestmoments #family #weymouthharbour #calmButton -
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Next Friday 9.15am Pittville Park we’ll be back in action slamming balls amongst other things. Fancy joining us for a fun all over body workout with a fantastic group of women, DM me or e mail joan@joanswellnesszone.co.uk We’d love to welcome you to the group x #outdoorexercise #slamball #slamballs #womensexercise #hearthealth #strengthtraining #community #bonehealth #endorphinreleaseButton -
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We were having so much fun that I nearly forgot to take a photo and we missed a few in it! We were making the most of a nice evening in the beer garden of the @thekingsarms_ for a pre new term drink and catching up with everyone’s summer antics. Lovely evening, thanks ladies x We’re swapping the drink for a weight next week! #catchup #social #timewithfriends #beergarden #summerevening #socialising #community #jsButton -
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During the school summer holidays the Wednesday evening class met a few times for outdoor exercise but from next Wednesday 4th Sept we’ll be back in Prestbury W.I. Hall 7-8pm for ‘Strong with Joan’. If you fancy coming along to give this class a try - a combo of aerobic and strength training exercise that works the whole body then send me a DM or e mail joan@joanswellnesszone.co.uk and we look forward to welcoming you. X #exerciseclass #groupexercise #aerobicexercise #resistancetraining #physio #padsandgloves #community #womensexercise #womenshealthButton -
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This time next Tuesday we’ll have had our first session of the new term of Women’s Outdoor Fitness. It’s at 9.15am - (great for after school drop off) a great opportunity to exercise outdoors with a fantastic group of ladies with a variety of aerobic and resistance exercise. DM if you’d like to join us or e mail joan@joanswellnesszone.co.uk It will be great to have you along 😃 #exerciseoutdoors #womensexercise #physio #supportnetwork #community #strengthtraining #aerobic #parklife #cheltenhamButton -
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Bank Holiday Monday! An extra day off 😃 we started ours with a sunny Lido swim - perfect. How are you spending yours? #bankholiday #timeoff #freetime #familytime #bankholidaymonday #lido #swimming #sunshineButton -
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Has your Sunday been a day of family and friends? How many hugs did you give or receive or maybe you’re not a hugging person - but according to this there’s a lot of hugging that should be going on! Who’s given you the best hug? #hugs #hugtime #friends #familytime #sunday #notahugger #personalspace #humantouch #healingtouchButton -
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Saturday Share! If you’re looking for some new activewear to get things going again in September then why not checkout @ehactivewearuk who is having an end of season sale - I have some of Emily’s leggings and they are super comfy. Please take a look 👀 #newroutine #activewear #newclothes #leggings #comfyclothes #greatdesign #greatprice #supportlocal #saleButton -
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This morning was a swim then work followed by a coffee to sit and take a breath before the Tesco shop. Shout out to all the parents that have navigated and might still be navigating their teenager’s next step. Hoping you reach some smooth sailing soon. We’ve had our fair share of emotional turbulence in the last few days but we’re sorted with next steps so I can breathe a sigh of relief until the next thing. Parenting is hard at the best of times and there is no manual so I hope you’re making it through to the next phase too. #parenting #breathe #coffeebreak #nextsteps #lifeexperience #guidance #resultsday #teenagersButton -
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Here we go again! GCSEs today and the decision on 6th form. We’re off to Gloucester to collect the results with friends and then out for Brekkie at Bills and we all love breakfast so it’s perfect. Hope everyone gets what they need for the next step x #resultsday #gcses #examresults #brekkie #6thform #year12 #nextsteps #gladwhenitsoverButton -
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Love it or hate it - bra shopping? When you’re with a teenager who hates shopping then I hate it! 🤪 You might not believe it but I was the first one in my school year to get a bra but the only time I’ve had big boobs since was when I was pregnant! 🤣 Because of that I’ve never struggled to get a bra or find it difficult to get the right support for sport but this might be an issue for you. The book ‘The female body bible’ has a great chapter on breast and breast support that some of you might find interesting and helpful. Our shopping trip wasn’t a complete waste of time she did manage to get a fab pair of new running shoes which was far more exciting and I think I’m with her on this one! #bra #brashopping #breast #breastsupport #getmeasured #shoppingtrip #bodypositive #bodyawareness #readyforsportButton -
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This afternoon I saw a very active grandmother for another session of Holistic Core Restore ®️. Along with looking after the grandchildren she enjoys yoga, keep fit and travelling and although her pelvic floor hasn’t stopped her doing anything it wasn’t behaving itself!! With the Holistic Core Restore ®️I can make the programme bespoke to you. Our main initial focus was to get the breath connection with pelvic floor action and once that was mastered we could add resistance and functional body movements. There’s still work to be done for this lady but it’s a fantastic improvement especially when she thought that her pelvic floor was beyond help. 😃 Let me know if you’d like to chat through any pelvic floor issues and how I might be able to help you. #pelvicfloor #physio #pelvicfloorexercises #functionalexercise #breathconnection #coreconnection #corestrength #noleaks #stressincontinenceButton -
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Who needs some Monday Motivation? Whether it’s back to work or more children’s holiday time, who needs a bit of a lift? The Go Joan Go hands were used by my supporters when I did the London Marathon but we can put your name between the Go and give you a boost! Let me know who or what you’d like a shout out for - work, kid’s activities, exercise or just to keep going. #monday #motivation #mondaymotivation #shoutout #supporters #community #keepgoing #youvegotthisButton -
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Many of you will be pleased to see this picture as Sarah, classmate and friend to many is making a good recovery from surgery. This was yesterday when we had a short walk around the block, a little shop at The Coop and a cuppa stop @brewandbake_hq We all know that Sarah is a woman of many talents and is always here, there and everywhere and like a lot of us feel we are pulled in many directions with work and responsibilities. Because Sarah was literally brought to a standstill with being poorly she is definitely appreciating the small and simple things in life and knows how important these are - enjoying good food, appreciating nature and flowers, getting her nails done, taking a walk, spending time with family and friends, getting away to the seaside. Sarah had appreciated all of these things before but this experience made them more appreciated so I’m hoping that you don’t have to come to a complete standstill before you can start to enjoy some of the simple things in life that can bring a lot of happiness. Let me know your Sunday self care x #selfcare #sunday #appreciatethelittlethings #taketimeforyou #taketime #breathe #rest #itsnotarace #familytimeButton -
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Hoping your Saturday has been a good one. I am grateful to have been productive in the garden and now my brown bin is full and ready to be collected! Keeping active in the form of gardening and both girls even helped too! What was your little win today? X #saturday #littlewin #gardening #keepmoving #helpfulchildren #goals #achievement #satisfactionButton -
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Last night I was very lucky and saw Taylor Swift (plus Ed Sheeran!) at Wembley! 🤩 It was a long day with a lot of steps and long periods of standing still. You may have found you’re standing around waiting more as it’s the school holidays while you wait for the kids to finish their activities. This could lead to back ache as the small joints in your back become more compact and irritated. If you notice your back tends to ache from longer periods of standing still then this could be the reason. One thing that can help this is to try and stand with one foot higher up - maybe on a step or something similar. A great movement to try and do with your back while you’re standing to best the ache or ease it is a figure of 8 movement of the hips/pelvis like a ♾️ sign - this really does help to keep this relaxed and mobile. Give the ♾️ a go when you’re next stuck rooted to the spot for a while! #physio #friday #backache #backpain #mobility #exercise #selfhelp #selfcareButton -
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Round 1 of results days for me with A levels today. Wishing everyone including parents and carers the best of luck if you’re picking up any results today! I’m off for a pre results swim! #resultsday #stressful #stressrelief #alevelstudent #children #university #staycalm #everythingwillbeokButton -
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Fix Your Period by Nicole Jardim is a great book for anyone having periods from teens to menopause. The more I learn about the perimenopause the more important I think it is to understand your menstrual cycle so you can notice changes occurring from the early stages. This is a great book for you to understand that but if you’ve got girls growing up in your house it’s also great to have a better understanding of their cycle rather than just what we learnt at school. Having had a teen with eating issues, it’s good to know what might happen to their cycle. The main part of the book is in 6 easy to dip in and out of sections so it’s easy to follow. There’s a great section in the book about the hormone hierarchy which explains about other hormones that float around your body that can also influence the cycle - there’s a lot going on that’s worth knowing about. Nicole also writes great posts on Instagram - you can follow her @nicolemjardim #fixyourperiod #menstrualcycle #menstrualhealth #hormones #bookreview #knowyourcycle #perimenopause #teengirls #understandyourbodyButton -
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The caption on today’s Strava was ‘Lido swim lesson’ - I haven’t had a swimming lesson since I was 9 so I was really out of my comfort zone! I’m not very confident in the water but do enjoy swimming. I’ve taught myself my variety of front crawl which has allowed me to swim lengths of the Lido (my breaststroke is worse because my feet keep coming out of the water!!) but I was ready to improve. The girls have tried to give me some tips but I needed a bit more input. Today I had a great lesson at the Lido. I feel I have several bits of homework I can work on and take another step in a couple of weeks. I feel accomplished today 😎 What have you done recently to push yourself out of your comfort zone or is there something you’d like to achieve but need to take that step? Let me know 😃 #comfortzone #swimlesson #lido #accomplished #newgoals #didntdrown #frontcrawl #streamlineButton -
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While the girls were away, I kept myself busy by completing this qualification from the British Menopause Society. It’s very in depth and up to date with all the latest on management and treatment of symptoms so I can help and advise you even more. #cpd #education #studying #uptodate #menopause #britishmenopausesociety #physio #perimenopause #midlifewomen #midlifeButton -
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A friend’s circumstance reminded me yesterday of the importance of a good poo! This could be of great relevance at the moment as it’s really warm out and it’s holiday season. Bowel movements do come up in my work conversations as having a good bowel movement is part of good pelvic health which is what I’m hoping to achieve with you. If it’s warm you might be dehydrated and if this happens it will be much harder to pass a poo which will then slow everything down. And what about going on holiday? A change of routine and a change in your own toilet can be enough to upset your regular motions. So what can you do to help? 💩keep your fluids up - particularly water and cut back on fizzy drinks 💩try and move regularly particularly after eating 💩try not to strain, if it doesn’t come easily then get up and come back later 💩when trying for a bowel movement, sit with knees higher than hips - place something under your feet. 💩try and up your fibre, green veg in particular 💩from personal experience pears and kiwi are particularly good at getting things moving 💩you could also try some abdominal massage to encourage the gut to get moving, massaging up the right side of the abdomen, across to the left under the ribs and then down the left side - repeat. You may have a different tip to get things moving, feel free to share it. #pelvichealth #constipation #bowelmovement #poo #physio #guthealth #massage #rehydrate #keepmovingButton -
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The Olympics are nearly over for another 4 years (paralympics coming soon) and I have loved watching a lot of it! My favourite event was definitely Keely Hodgkinson winning her gold as I’ve watched her build up to this. My all time fave Olympian however is Daley Thompson! Aged 14 he was plastered all over my bedroom wall! Aged 14 was when I decided I wanted to be a physio, being Daley’s physio would have been great but he retired in ‘92 and I qualified in ‘93! It’s been great to watch so many athletes win and overcome their battles but remember we are all winners if we step out and put one foot in front of the other and put ourselves a little out of our comfort zone 💖 What’s been your favourite Olympic moment? #olympics #winners #goldmedal #comfortzone #physio #dreambig #overcomeobstacles #keepmoving #smallbutmightyButton -
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It’s not true alliteration but I thought Physio Friday might be helpful for some of you. I’m starting with a nice little exercise for the foot which might be helpful if many of you are getting in more steps because of the holidays and your feet may ache. The ideal for this is a tennis ball so it’s medium firm. You can do this sitting or standing and starting at the heel with the ball, roll it up to the base of your big toe and then back to the heel and then up to the base of the second toe and so on until you’ve made it out to the little toe. I advise to use the toes as markers so you are covering the whole of the bottom of the foot rather than just tv rolling up and down on the same bit. Minimally, I would recommend out and back across the foot twice but you can do this as much as you like as long as it’s comfortable. You may find sore spots under the foot, if you do I would work around the sore spot in circular motions for a bit and then try going over it again. A lot of people say this is quite relaxing so I hope this is the case for you too! #fascialmobility #footpain #footmobility #physio #homeexercise #hometherapy #lookafteryourself #treatyourselfButton -
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How are the school holidays going for you? It’s a different story for me now with a 16 and 18 year old. Miriam is back in Paris for more Olympic viewing and today I asked Hannah to take a longer walk home from her work so I had a chance to finish what I needed to do for my work without interruption. I know you can’t do that with younger children ⚠️ and I do remember the days of constant requests and feeding! So what are you managing to do for yourself just to be you for 5 minutes (or more!) Let me know! #schoolholidays #beingyou #timeout #mealtimes #constantrequests #alwayssnacking #metime #overwhelmButton -
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Making Menopause Matter - Diane Danzebrink I have read many books about The Menopause but I would say this is the most comprehensive. It covers the usual topics of the subject but also includes topics of mental health and relationships during Menopause. Every chapter has main points highlighted, top tips and many relatable case studies so it’s quite easy to dip in and out of. I recommend this book if you just want a source of information in one spot. If you’re local you can also ask @thecleevebookshop to order it for you like I did. #bookreview #shoplocal #recommendation #menopauseeducation #knowledge #educateyourself #timetoread #cleevebookshopButton -
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Earlier today I was in Pittville Park for the women’s outdoor fitness class. We use various bits of weighted equipment to keep the variety in the class. One of the pieces we use is the battle rope and it does seem to have marmite properties - you love it or hate it!! It’s a great piece to use though as it works the core along with large muscle groups in arms and legs and also gives a good cardiovascular burst too. Do you love it or hate it? #battlerope #exercise #corestrength #coreexercise #aerobicburst #cardiovascular #womensexercise #varietyButton -
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One of my favourite work activities is delivering the Holistic Core Restore ®️programme. I currently deliver this course on a 1-2-1 basis so that I can make it truly bespoke to you and your needs. This course is valuable to women of all ages with the emphasis on pelvic health and all of the ladies above are among others that have completed this recently. Pelvic health may be addressed in many ways depending on your needs and current presentation of symptoms. We may indeed need to strengthen your pelvic floor but this doesn’t work in isolation so I will look at how well you breathe and how you connect with the rest of your body in your exhale along with how mobile your rib cage is. I will also look at your hip mobility and glute activation as both of these can impact your pelvic stability and the ability to be active without injury. What may surprise you, is that we will also look at your daily life and activities and how these maybe impacting on stress levels - stress can have a big impact on pelvic health because so much tension can be held in the pelvic floor and disrupt the ability to coordinate good pelvic floor activation. The clue is in the title ‘holistic’ and by the time we’ve finished the programme together you will feel that your overall wellness has been addressed and not just your pelvic floor. If you’re ready to go on this pelvic wellness journey with me, then drop me a DM and I’ll be in touch to make a start. #holistic #pelvichealth #physio #pelvicfloor #pelvicflooorphysio #womenshealth #holistichealth #corestrength #wellnessButton -
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It’s been a while since the three of us have been to the Lido together but the traveller has now returned! I’m grateful that the girls are morning people like me so it was a 7.30am lane swim for us today. What activity have you got lined up for your family today? #familytime #swimming #sandfordparkslido #keepingactive #earlybird #morningperson #morningmotivation #openairswimmingButton -
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Walking! Very often underestimated as a form of exercise but if done regularly it really does have some great benefits. Saturday mornings often start with a walk with Sarah either around Pittville or new stomping ground from Bath Road where we’re checking out new cuppa locations. It’s great if you have company to walk with but going it alone can mean you might listen to a podcast or just enjoy the peace and quiet and taking in the surroundings. Where’s your favourite regular walk? #walking #cuppa #pittvillepark #timetochat #exerciseoutdoors #timeout #cardioworkout #bonehealth #hearthealthButton -
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It’s not the Olympics but it’s a class where everyone moves and keeps active to their own level. Everyone has their own reason for coming and lots of the group use this class as an addition to other exercise/activity to keep strong and strength work. There is always variety and plenty of chat which always helps pass the time if it’s not a day of full energy for you. We only have a few more sessions during the summer but we’ll be back from Tues 3rd Sept for the regular Tues and Friday sessions 9.15-10am in Pittville Park - come to either or both. Maybe your routine is changing in Sept and this is for you or maybe you’re just looking to be more active - come and join us and be motivated by a great community of women. #keepactive #exerciseoutdoors #exercisemotivation #womensexercise #pittvillepark #joanswellnesszone #endorphins #physio #communityButton -
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Hello August! ☀️is it holiday time for you? August seemed so far away when both the girls finished their exams back in early June but now it’s here! It’s been a very different summer with no school for so many weeks so there was very little routine which took a while to get used to but since then Hannah enjoyed a few days away in Cornwall and Miriam has been away interrailing for 3 1/2 weeks. Both girls will be returning home tonight after a trip to Paris to watch swimming and rowing at the Olympics. 🏊♂️🚣 Luckily for me, it may be the school holidays but babies are still being born and mums need some help getting back to activity so there is work for me and yesterday I got to hold a very gorgeous 9 week old. There will be a quick trip to the seaside of Weymouth right at the end of the month for all 3 of us and we have the Taylor Swift concert to look forward to as well. The big dates of the month however are 15th and 22nd when exam results come out 🤞 I’m still working in between all of this so do get in touch if you’d like some input in getting your pelvic floor back in action so you can be too. Let me know what your August is looking like 😃 #schoolholidays #august #holiday #seaside #examresults #olympics #stillworking #supportsmallbusiness #womenshealth #physioButton -
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If you’ve got questions you’d like answering about your perimenopause symptoms and management then come and join me for a drink @fiorolounge this evening from 7.30pm. I’m here to help guide you through what can be a challenging time and hopefully you can connect with other women too 😃 #connection #support #questionsanswered #feelheard #perimenopause #HRT #hormones #physio #menopauseButton -
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While some of you may be in full summer holiday mode already, some of you might not be there yet so I’m letting you know about 2 Meno Connect sessions this week @fiorolounge Tuesday 23rd July 12-1.30pm and Thursday 25th July from 7.30pm These sessions provide a safe space for women to meet and connect and ask questions about managing the symptoms of the perimenopause and menopause and support each other through what can be a turbulent hormonal time. The sessions are lead by myself, a physiotherapist with further education from Burrell Education and The British Menopause Society to help women manage this life phase better and understand the changes that are occurring. #cheltenham #menopause #perimenopause #hormones #HRT #connect #support #knowledge #questions #physio #education #britishmenopausesocietyButton
