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The Female Fitness Academy

Contact: 07594 692286

Email: info@the-ffa.com

the_ffa

Meet Marianne, she’s our Hormone Expert over in

Meet Marianne, she’s our Hormone Expert over in our FFA|OnDemand members club! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As an acupuncturist Marianne has undertaken specialist training on issues surrounding fertility, hormonal balance and conditions such as PCOS and endometriosis and menopause. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Marianne’s experience of working with mostly women in her decade as an acupuncturist also lead her to realise some of the challenges facing women in relation to their health that are rooted in societal norms and expectations. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Our fitness membership is so much more than just exercise - with our team of experts on hand to support you with all aspects of women’s health- you can access workshops, workouts and be part of a community of amazing, inspiring women. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
During January - you also receive a FREE TV Casting device when you sign up so that you can cast all your workouts to the TV!

Wednesday and so that means it’s time to #AskThe

Wednesday and so that means it’s time to #AskTheExperts.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We have an amazing team of Experts over in our Members Club who are on hand to provide a range of support / advice and tips to our clients! We have specialists in:⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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*Pre and Post Natal health ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Mental Health ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Nutrition⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Sleep⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Confidence⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Skincare⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Hypnobirthing⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Hormone Health ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Physical Activity ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As we navigate lockdown3.0 these amazing ladies are on hand to support you all so please do ask any questions or shout out for any support we can give you

#TuesdayTips⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Are you feeling a little overwhelmed? Worrying more than usual?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here is a little breathing exercise that might help⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Five finger breathing is great, because it brings several of your senses together at the same time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You’re watching and feeling your fingers while you’re paying attention to your breath. This not only requires awareness of multiple senses (seeing and feeling) but an awareness of multiple locations in your body (your two fingers, your two hands and your lungs).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When you’re able to fill your brain with multi-sensory and multi-location awareness, you can sometimes forget what you’re worrying about, even if it’s for a few moments.

Core Sliders..... Sliders are small discs that ca

Core Sliders.....

Sliders are small discs that can be used to modify tons of different exercises, either to further engage your muscles or to adapt your workout with minimal equipment.

Whether you want to do a plank or even a pike, this is a great piece of equipment to use to take to the gym or as part of a home workout.

You can buy your very own FFA Sliders over on our website for £7.50

I’ve seen so many fitness quotes over the past f

I’ve seen so many fitness quotes over the past few weeks........ my feed has literally been filled with them since New Year! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’ve always hated “Abs are made in the kitchen”...... they certainly aren’t made in my kitchen! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What’s your favourite / worst fitness quotes?

That’s me signing off for the weekend to go and

That’s me signing off for the weekend to go and make some memories that no one will know about coz I’ll be too busy living them to capture them! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Ok, so they won’t be that exciting because we can’t go anywhere or see anyone 😂⠀⠀⠀⠀⠀⠀⠀⠀⠀
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BUT I will be putting down my phone and will be present with my family for the weekend...... we might even go on (another) walk!

“WEEEEEEZINGGGG” 🗣💧 Do you wee a little

“WEEEEEEZINGGGG” 🗣💧

Do you wee a little when you sneeze? 😳

If you regularly wet your knickers a little (or a lot!) when you sneeze or cough 🗣...it’s a clear sign of pelvic floor dysfunction. This is very common in the first few weeks after having a baby, but it isn’t something which should happen regularly after this time.

But DO NOT WORRY! There are plenty of things you can do to improve the strength of your pelvic floor and successfully treat incontinence.

If there are any signs of PFD then we always recommend that our clients have a full internal assessment with a women’s health physio like our FFA expert @bumptobeyond before starting an exercise programme. You then have a clear starting point from which to base and track your rehab.

A quick tip when you find yourself “weeeezinggg” is instead of just crossing your legs (and praying for the best 🥴) aim to perform what is known as “the knack”. This involves a strong upward contraction of the pelvic floor as you feel that nose-tickle approaching!

#FlexibilityFriday ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀

#FlexibilityFriday ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This is an easy stretch that you’ll feel in your chest, shoulders, and arms. Experiment with your hand position by moving it higher or lower to see how it affects the stretch.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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•Press your left palm against a wall or sturdy object.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Slowly turn your body away from the wall.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Feel the stretch in your chest, shoulder, and arm.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Hold this position for up to 30 seconds.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Repeat on the opposite side

What dreams are made of..... (well mine anyway) to

What dreams are made of..... (well mine anyway) to be this close to someone not in your household AND to be in the fitness studio again.

Working out from home is great BUT nothing beats the buzz at our Warrior classes, cannot wait to get back teaching you all soon!

How are you all keeping active at the moment, let us know in the comments
C x

It’s Wednesday and so that means it’s time to

It’s Wednesday and so that means it’s time to #AskTheExperts.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We have an amazing team of Experts over in our Members Club who are on hand to provide a range of support / advice and tips to our clients! We have specialists in:⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Pre and Post Natal health ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Mental Health ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Nutrition⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Sleep⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Confidence⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Skincare⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Hypnobirthing⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Hormone Health ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Physical Activity ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As we navigate lockdown3.0 these amazing ladies are on hand to support you all so please do ask any questions or shout out for any support we can give you

FFA|OnDemand ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀

FFA|OnDemand ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Have you signed up for our 48hour FREE TRIAL?? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Our OnDemand fitness membership has been specially designed by female fitness practitioners to ensure our workouts are tailored for women!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We have a whole range of workouts from our Sculpt, Sweat, Stretch and Silence series that can be accessed at the touch of a button!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Our members are supported by our team of FFA experts, on hand to provide advice and support in our private FB group and also to provide workshops each month in your members dashboard.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Sign up in January and receive a FRER Tv Cast so that you can stream your workouts straight to the Tv making it even easier to workout at home!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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No sign up fees, no minimum contract....... why not try it for FREE for 48 hours?

Hey it’s Robyn!! Happy New Year...I’m finally

Hey it’s Robyn!! Happy New Year...I’m finally back with you after a couple of months adapting to life as a new mum to my 3rd daughter, my wonderful Eva Mae ❤️ I have been laying low for a while, whilst attempting to battle through a challenging breastfeeding start (blog to come soon!) and running around after my feral other children 😱😂. I will be sharing all the ups and downs of life in the 4th trimester (the postnatal period) whilst also in lockdown over on @robynablottpt and on here. I am keen to share the parts no one tells you about! I will be regularly taking to the @the_ffa ‘s social media for all things health and fitness related - especially how I am safely and sensibly regaining my physical and mental fitness. Anyone else recently had a baby? Comment below...

#TuesdayTips⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I love listening to music when I workout but have to admit over lockdown I’ve really got into listening to podcasts - my favourite has definitely been @highperformance - they’ve had some amazing guests on recently!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What do you listen to when you’re working out?

Meet Jodie, (@jodes_salt) she’s our Confidence E

Meet Jodie, (@jodes_salt) she’s our Confidence Expert over in our FFA|OnDemand members club! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Jodie is the co-founder of Ladies Life Lounge and joined me at the weekend for a Q&A over in our free fb group to chat all things confidence and fitness! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Our fitness membership is so much more than just exercise - with our team of experts on hand to support you with all aspects of women’s health- you can access workshops, workouts and be part of a community of amazing, inspiring women! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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During January - you also receive a FREE TV Casting device when you sign up so that you can cast all your workouts to the TV!

Seriously....... the workout isn’t over until th

Seriously....... the workout isn’t over until the sports bra is off! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’m thinking I need to invest in some zip front sports bras for arms/shoulder days as some days I’ve come close to cutting it off! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Any recommendations for some good zip front sports bras??

Well.... what a week that was! Signing off for the

Well.... what a week that was! Signing off for the weekend and switching my digital connection to human connections with my favourite people! See you Monday

#FlexibilityFriday⠀⠀⠀⠀⠀⠀⠀⠀⠀
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A lot of you may have taken up running this January - but are you including stretching into your runs?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It’s important to stretch after a run. If you have an area that feels tight—the calves, hamstrings, hip flexors, IT bands, and quads tend to be tight after running—a quick cooldown stretching routine may be in order.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When you stretch after exercise—you already have the blood in your muscles and can get a real nice, deep stretch in and lengthen your muscles.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here are our top 5 stretches for after your run:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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•Quad stretch⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Calf Stretch ⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Kneeling Hip Flexor ⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Figure 4 stretch ⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Lower back stretch

The TRX is such a versatile piece of kit! Here’s

The TRX is such a versatile piece of kit! Here’s @robynablottpt at 34 weeks pregnant teaching a workout for our FFA|OnDemand⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Exercise during pregnancy has so many benefits, especially during this stressful time of lockdowns and restrictions! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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•Help you sleep better (though we can’t promise to see of those hourly toilet trips).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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•Reduce the risk of pre-eclampsia and your baby being born with a very low birth weight.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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•Help to reduce high blood pressure.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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•Help to reduce the risk of diabetes. If you have gestational diabetes, it can help control it too.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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•Keep your weight healthy during and after your pregnancy.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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•Help to reduce your chance of getting varicose veins, swelling in ankles, feet and hands and back pain.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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•Ease depression and anxiety and help your mood, which is particularly pertinent at the moment.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Lots of pregnancy exercise providers have moved online as a result of the tier system - we have a range of pregnancy workouts on our OnDemand fitness membership and LIVE workouts in our Fb group!

#DiastasisRecti ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀

#DiastasisRecti ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you’re post natal - make sure you get checked (or check yourself) for Abdominal Separation (Diastasis Recti) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It’s really common with around 2/3 women presenting with DR after having a baby and it can be checked in a few minutes! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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DONT WORRY if you do have Diastasis Recti - it doesn’t mean that you cannot exercise, it just means you need to understand what exercises are best for helping to realign the connective tissues, how to brace / breathe effectively when exercising and that you most certainly can continue to be active!

It’s Wednesday and so that means it’s time to

It’s Wednesday and so that means it’s time to #AskTheExperts.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We have an amazing team of Experts over in our Members Club who are on hand to provide a range of support / advice and tips to our clients! We have specialists in:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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*Pre and Post Natal health ⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Mental Health ⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Nutrition⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Sleep⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Confidence⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Skincare⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Hypnobirthing⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Hormone Health ⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Physical Activity ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As we navigate lockdown3.0 these amazing ladies are on hand to support you all so please do ask any questions or shout out for any support we can give you

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