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The Female Fitness Academy

Contact: 07455 28820

Email: info@the-ffa.com

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It’s world menopause day! Here are our top tips

It’s world menopause day! Here are our top tips to arm you with practical ways to help you manage symptoms and gain back some control. 1. Put yourself first - say no more often, write a long list of all your responsibilities and DELEGATE, don’t be afraid to ask for help. 2. De-stress and activate your body’s rest and digest response to calm the nervous system and reduce the negative effects of excess cortisol. Simple daily stress-relief techniques might include: deep breathing exercises, meditation and gentle exercise 3. Pay attention to what goes into your body - Eat the rainbow (at LEAST 5 a day), oily fish 2x per week for essential omega 3’s, ensure adequate intake
of protein, ensure adequate intake of magnesium, zinc, b12 and vitamin D 4. Move more often - get outdoors in sunlight every day for a short walk, STRENGTH TRAIN to preserve vital muscle mass (aids weight management) and strengthen bone. 5. Improve your sleep habits - inadequate sleep wreaks havoc on your endocrine system and leads to your body relying on stress hormones in order to get through the day! Go to bed at a similar time each night and get up at a similar time each morning, Try to get around 8 hours per night. Avoid electronics before bed as blue light disrupts sleep-inducing hormones for up to 45 mins after you put that phone down! Deep breathe yourself to sleep. Get sunlight on your face as soon as you can when you wake in the morning and ensure your room is dark at night to reset your body’s natural circadian rhythms (wake/sleep cycle.) There’s no quick-fix, no magic pill. But holistic, lifestyle changes can make a huge difference during the rollercoaster ride that is menopause.

Join us this Wednesday 10am for our FREE workshop

Join us this Wednesday 10am for our FREE workshop on Self Care for new parents at Parents In Bloom with Robyn Ablott

http://theffa.as.me

Who is joining us this evening 7pm for Yoga with K

Who is joining us this evening 7pm for Yoga with Kerry Saunders?

Our ashtanga inspired yoga practice runs every Wednesday at The FFA……. All levels welcome
http://theffa.as.me

Did you know that here at @the_ffa we have a fully

Did you know that here at @the_ffa we have a fully equipped women’s functional fitness studio? We also have an exercise rehabilitation clinic & holistic therapy treatment room and offer a wide range of specialist services. We provide MSK injury assessments, pre/postnatal exercise rehab and personal training, holistic and sports massage, acupuncture, cupping and breath-work. Our aim is to create a safe, welcoming environment which allows women access to highly qualified specialist therapists and trainers. Come and pay us a visit and see for yourself how we may be able to help you ❤️

You can now access our online booking system to bo

You can now access our online booking system to book / cancel / reschedule your appointments at The FFA!

Just choose the service you want - Select the trainer/therapist - select the time and date and boom 💥 it’s all booked!

Everything from 121 Personal Training, Small Group Training, Injury Assessment, Injury Rehab, Post Natal Rehab, Massages, Cupping, Acupuncture, Scar Therapy…….. you can book in now online

We are so excited for @kerrysqueezelouise to be ba

We are so excited for @kerrysqueezelouise to be back from Wednesday 8th September for our Adapted Ashtanga Yoga class!
Suitable for all levels (including pregnancy adaptations)

Contact us to book your place!

Have you picked up an injury or nursing a few nigg

Have you picked up an injury or nursing a few niggles/aches/pains from training or working from home?

At the FFA our MSK Exercise Rehab practitioners offer a range of sports injury services including full assessment, treatment plans and a range of therapies to support you with your recovery.

Contact us today to find out more

We still have spaces on our FREE All About Mums cl

We still have spaces on our FREE All About Mums class tomorrow!

Led by @jodes_salt this session is all about regaining your confidence after becoming a mum!

In this session you will explore how to reconnect with your own true identity to feel like the real you whilst still being a mum.

You’ll raise your self awareness about what you need to feel confident and learn how to meet those needs healthily.

You’ll also learn some top tips on how to feel confident in making your own decisions for you and your baby, deal with social anxiety and judgement/comparision as well as some practical pointers on feeling confident in your new body and clothes.

Open to mums of all ages, babies/children welcome to come along

10am - 12pm

Our Walkin’ Talkin’ Mums babies just love to w

Our Walkin’ Talkin’ Mums babies just love to watch their Mamas getting stronger and making friends week by week ♥️

Here at @the_ffa, we have years of experience in s

Here at @the_ffa, we have years of experience in supporting women throughout the amazing pregnancy and postnatal journey. We provide them with the tools, knowledge, understanding and empowerment to enable them to enjoy a happy, healthy pregnancy and fully prepare for the physical and mental challenges of childbirth and life as a new mum. Contact us today to start your journey - whatever stage of pregnancy you are currently at 🥰🤰🏾

We hear the word “self care” thrown about a lo

We hear the word “self care” thrown about a lot nowadays. But what exactly is “self care?” We often look at our female clients - those who are busy juggling a whole lot of plates - bearing the huge mental load of the family household, working stressful jobs, still trying to have some sort of social life - and we see the negative effects of how they have neglected tending to themselves. It’s totally understandable that they end up in this position. Many women are often just surviving - just about keeping their head above water, firefighting the endless daily tasks, responsibilities and mental burden. “Self care” is sometimes referred to as things such as eating well, drinking enough water, getting enough sleep, doing some form of daily exercise and resting when needed. But this is not “self care”. These are BASIC HUMAN NEEDS. These are not just things women should battle to try to accomplish AFTER everything else has been done. After everyone else have been tended to. As if they are, the mental & physical affects this has on a woman begins to affect the WHOLE family. You can’t pour from an empty cup. But we do. And it is often the reason we see so many women, especially those who are mothers, burnt out, suffering from weakened immune systems, anxiety, chronic pain, poor sleep, along with endless other negative physical symptoms. Most of their issues are invisible which makes it harder for people to think to step in and offer a little more help. Add to this, the fact that a lot of their daily work is also invisible. It just gets done. Mental checklists are ticked off without anyone knowing, jobs are completed without anyone seeing. Things “just get done.” Women are especially extremely good at masking their physical and emotional suffering. What self care should be is enjoying a day out out with a friend, saying no, taking a step back and asking or accepting some help, long talks with a confidant. When did self-care become about tending to BASIC HUMAN NEEDS?

Our AUGUST Warrior Mums Classes (pregnancy & postn

Our AUGUST Warrior Mums Classes (pregnancy & postnatal exercise rehabilitation) are available to BOOK NOW! Last few spaces remaining. Starts Monday 2nd August @ 10:45am. Work on maintaining or rebuilding your
Strength
Stability
Stamina
Pelvic floor/Core
Posture
Both during or post pregnancy.
Small group training. Private studio. Specialist Trainers.
Babies welcome 😊❤️

One of our favourite quotes in our studio 👌

One of our favourite quotes in our studio 👌

Join us this Wednesday 10-12 for a FREE workshop o

Join us this Wednesday 10-12 for a FREE workshop on Maternal Mental Health with @ab_wellnesstraining

Babies welcome to come along

Well done @england #england #euros

Well done @england #england #euros

**Assault Bike Workout** 12 rounds- 40:20 On & Of

**Assault Bike Workout**

12 rounds- 40:20 On & Off bike

1a: Bike Sprint
1b: Jumping Jacks

2a: Bike Sprint
2b: Squat Jumps

3a: Bike Sprints
3b: Mountain Climbers

4a: Bike Sprint
4b: Burpees

5a: Bike Sprint
5b: Skaters

6a: Bike Sprint
6b: Bear Squats

7a: Bike Sprints
7b: Pike-Plank

8a: Bike Sprint
8b: Jump Lunge

9a: Bike Sprint
9b: Surrender Squats

10a: Bike Sprint
10b: V sits

11a: Bike Sprint
11b: Bicycle Abs

12a: Bike Sprint
12b: Fast Feet - Sprawl

Exercise is so much more than just lifting weights

Exercise is so much more than just lifting weights. Here’s @gem_healey working on reaction time, hand eye coordination and agility as part of her training programme

Don’t forget to make time for mobility! A lack o

Don’t forget to make time for mobility! A lack of mobility could potentially lead to injury, aches/pains and prevent you from achieving correct form during exercises (ultimately meaning you don’t get the most out of your training.) Here, @robynablottpt is demoing some of our favourite hip & spine mobility drills, which have helped her after the birth of her 3rd baby.

Did you know that in addition to Sports Massage Th

Did you know that in addition to Sports Massage Therapy, we offer a range of relaxation massage treatments including:

*Hot Stones
*Pregnancy
*Relaxation
*Indian Head

A variety of physiological effects occur during a massage to help reduce stress and to support regular fitness training.

*Increased endorphines, serototin, dopamine
*Decreased cortisol

A massage aims to flush out the stress hormone (cortisol) from the blood flow and replace it with positive hormone endorphins, serotonin and dopamine.

Replacing cortisol with positive hormones decreases stress and increases relaxation.

Contact us now to book 60 minutes of pure bliss and relaxation

GLUTE KICKBACK 📌 Save this exercise for pregna

GLUTE KICKBACK

📌 Save this exercise for pregnancy/postnatal prehab/rehab

When combined with effective breathing, this exercise strengthens the muscles of the glutes 🍑 and core.

‼️ BREATHING! Inhale as you prepare and then exhale as you wrap the abdominals, engage the glutes 🍑 and lift the leg towards the sky ⬆️ Hold for the exhale (time under tension) and then slowly bring the leg back down, under control.

‼️Aim to keep the spine/pelvis in neutral throughout and avoid overarching the lower back. Keep the head inline with the spine. Spread the fingers wide to avoid too much pressure place through the wrist.

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