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The Female Fitness Academy

Contact: 07594 692286

Email: info@the-ffa.com

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Thanks to @mhfaengland and their fab instructor @n

Thanks to @mhfaengland and their fab instructor @nutbrain13 All of our trainers are now qualified Mental Health First Aiders

#TuesdayTips - Self Massage ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you're experiencing mild pain/post exercise aches in the legs then self-massage may help ease your symptoms. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's a convenient, easy way to relieve tension and discomfort. You can also use it as a preventive self-care method.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here are some tips on self massaging your legs..... AND from 12th April you can book in with us and we can do it for you!! ☺️

The end is in sight...... it’s the last week of

The end is in sight...... it’s the last week of homeschooling and I couldn’t be happier that they are going back to school next week! Huge shout out to all the teachers out there - they’re all yours! 😂

#flexibilityfriday - Ankle Mobility Ankle mobili

#flexibilityfriday - Ankle Mobility

Ankle mobility limitations are almost the number one problem that hinders good squat technique.

If you wan to get into a good deep squat, your knee has to be able to move forward over your toe, and that requires ankle mobility.

Try adding ankle circles (both directions) to your warm up routine before squatting

So excited to be delivering WakinTalkin Mums sessi

So excited to be delivering WakinTalkin Mums sessions for FREE thanks to @babybumpfitnesscic & @tnlcommunityfund

More details to follow! Starts w/c 29th March!

#TuesdayTips⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You might be coming to the end of your New Years Resolutions as we pass the 8 week mark of 2021. For some of you, the goals you set will have been achieved and you will be ready to review and reset your new goals. However, for a lot of us, we didn't manage to stick to our goals - not because we didn't want to, but usually because we didnt approach them in the right way. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, here are our top 5 tips for setting your new goals for the next 8 weeks (hopefully as we reduce our restrictions) as we return to some kind of normality! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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To find out more about goal setting, head over to our FB group

Even those of us who work in fitness struggle with

Even those of us who work in fitness struggle with motivation to workout sometimes! BUT nothing compares to the feeling after a workout!

It’s Friday and time to switch off the socials!

It’s Friday and time to switch off the socials! This is my plan for the weekend..... to walk in the wind and clear my head!

Have a great weekend - see you Monday!

#FlexibilityFriday - Chair Pose Twist ⠀⠀⠀⠀

#FlexibilityFriday - Chair Pose Twist ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This is a great way to strengthen your legs, open your SI joint, and rotate your spine. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Rotation is great for your body for three reasons. First, rotating the spine automatically resets your nervous system. This is important to remember if you’re feeling stressed or nervous. A good rotation can help you calm yourself down quickly.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Second, by rotating, you create a twisting motion through your abdomen. So those who suffer from things like IBS, twisting helps apply light pressure which can be just what you need to get things moving.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Finally, we rotate regularly during the day. Any time you drive or hear a noise behind you, you rotate to look. By keeping the spine balanced and healthy, you can continue to turn and look without injuring yourself.

Meet the Expert - Sleep Hey, i’m Shell! I’m

Meet the Expert - Sleep

Hey, i’m Shell! I’m 35, mum to Evie (6), and a qualified Sleep Recovery Specialist.

Sleep is my passion! Over the years I have suffered with insomnia and poor sleep and experienced first hand the huge affects it has on both your physical and mental health and wellbeing. I believe that when looking to improve your lifestyle, there is so much available to support you from a food and fitness perspective that sleep gets very much overlooked. My mission is to empower women to improve their physical and mental health and wellbeing through improving the quality and quantity of their sleep.

#TuesdayTips⠀⠀⠀⠀⠀⠀⠀⠀⠀
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A problem that most people share is either not eating enough at breakfast or actually skipping the whole thing (which I cannot understand as I always wake up absolutely starving) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Breakfast, for me, is THE most important meal of the day and it helps to fuel your brain and body for the day ahead! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here are our tips for a healthy breakfast routine - you can read about these in more detail over in our fb group! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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*Never skip breakfast⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Eat within an hour of getting up⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Start with a glass of water ⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Keep it simple ⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Avoid highly processed foods

We did it! We got through the first half term of s

We did it! We got through the first half term of school! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Although it’s just dawning on me that I have no idea how I’m going to entertain these little people for a week when nowhere is open and it’s like the Antarctic outside! 😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Send help....... seriously though, any tips of things to do this week?

I’m really getting used to this weekend unpluggi

I’m really getting used to this weekend unplugging! It’s great to just not feel any pressure to check work emails, post content or check in anywhere (not that I’ve anywhere to go 😂) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It’s crazy thinking about how sharing one post for work could result in a wasted hour of me endlessly scrolling social media. It’s so easy to fall down the social media rabbit hole and think that’s why I am enjoying the weekend break! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Hope you all have a great weekend - see you Monday x

Meet The Experts - big shout out to one of our FFA

Meet The Experts - big shout out to one of our FFA Experts Olivia Bates!

“Hi I’m Olivia and I am a midwife. I qualified in 2018 and since then have worked in St Mary’s Manchester and now working in Wigan.

I am here to support and give advice on all things maternity. I am really passionate about the holistic side of midwiferyand have a great interest in alternative therapies. I believe that women are superhero’s and will forever be in awe of the female body, anything I can do to help you powerful women will be my privilege”.

#FlexFriday ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Many people get tight glutes after sitting for long periods of time. It can also happen if you overexert these muscles during a workout or while playing a sport.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Your glutes are attached to bones in your hips, pelvis, back, and legs. That’s why if your glutes are tight, you might feel tension not only in your buttocks, but also in your back, hips, and surrounding areas.

Glute Circuit - perform 15 reps of each and repeat

Glute Circuit - perform 15 reps of each and repeat circuit 3 times

▪️Clam

*Lie on your side so that your hips and shoulders are in a straight line and your knees are 90* to your body
*Stack your hips directly on top of each other. Do the same with your shoulders.
*Keep your big toes together as you slowly lift the top knee
Inhale and relax your pelvic floor/lower abdominal muscles
*Exhale and engage the PF & lower abs as you open the knee only as far as you can go without disturbing the alignment of your hips.
*Slowly bring your knee back to the start position. Repeat.

▪️Heel to Sky

*Start lying face down on the floor, with your forehead resting on
your hands and with a neutral position of the pelvis
*Bend one knee to 90 degrees and flex the ankle
*Inhale to prepare and as you exhale, engage the bottom muscles of the leg with the bent knee
*You should be able to lift the leg off the floor slightly using the bottom muscles.

▪️Hip Bridge

*Knees bent at hip width apart
*Pelvis in neutral
*No flaring of the bottom ribs, shoulders relaxed
*Inhale and relax pelvic floor & lower abdominal muscles
*Exhale, engage PF and lower abdominals and perform a pelvic tilt, before slowly lifting the hips until you are in a straight line from, knee to shoulder. *Pause and slowly return the pelvis to the mat, rolling down the spine slowly until you reach the mat. Repeat.

▪️Glute Stretch

*From a box position, slowly take one leg straight out behind you
and across in the direction of the other leg
*Lengthen the leg and sit the pelvis backwards
*Try to come down as far as resting on your elbows
*Breathe deeply and relax, feeling the stretch in the hip and at the side of the bottom
*Hold for 20 secs and repeat on the other side

#TuesdayTips - Is it too cold to workout outside?

#TuesdayTips - Is it too cold to workout outside? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It may surprise you that scientists have actually suggested that no temperature is too cold when it comes to exercising outdoors. It’s true. Almost everyone is safe to work out in cold weather. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So here are our top 5 tips of how you can workout in the cold weather more effectively!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For more detail on each of our tips, head over to our free FB group ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Layer up⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Protect Extremities ⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Protect skin⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Warm up⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Drink

BALL ROLL OUT 📌 Save this exercise for pregnan

BALL ROLL OUT

📌 Save this exercise for pregnancy mobility & core work

When combined with effective breathing, it gently works the core whilst mobilising the shoulders and opening up the chest.

‼️ BREATHING! Inhale as you roll out and then exhale as you draw back up to the start position, gently engaging the pelvic floor and deep core muscles as you do so.

‼️Aim to keep the spine in neutral throughout

I don't know about you but at the moment all I do

I don't know about you but at the moment all I do is cook, clean and moan about home schooling :)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What does that mean I am going to become?!

Take some time this weekend for you...... whether

Take some time this weekend for you...... whether it be reading a book, watching your favourite TV programme, taking a walk, soaking in the bath. It is important that we all take a moment to switch off and put ourselves first (even if only for an hour!) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Have a great weekend and we will be back on Monday!

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Recent Posts

Goal Setting for Fitness
Let’s Talk About Snacks
Walking Workouts
Too cold to exercise?
Boobs, Bras & Exercise

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