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Claire Gregory

claire@the-ffa.com

Robyn

robyn@the-ffa.com

Wendy

info@the-ffa.com

The Female Fitness Academy

Contact: 07594 692286

Email: info@the-ffa.com

the_ffa

It has been a LONG year and I'd be lying if I said

It has been a LONG year and I'd be lying if I said it hasn't nearly broken us a few times! HOWEVER, thanks to the support of our amazing family, friends and clients (many of who have become great friends) we are coming back with a bang! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Good luck to all the businesses who have opened their doors today after a long, hard year - here is to bigger and better times for all of our businesses!

Has the extended lockdown affected your posture du

Has the extended lockdown affected your posture due to working from home?

Maybe you have taken up running or another activity and are feeling tight/sore from overtraining?

We are open for bookings for Injury Rehabilitation / Soft Tissue Therapy - book in now with our MSK Rehabilitation Practitioners (Claire & Robyn) https://theffa.as.me/

@sasha___f and the gorgeous Ruben enjoying their f

@sasha___f and the gorgeous Ruben enjoying their first Walkin’ Talkin’ Mums session yesterday! 🥰

We’ve absolutely LOVED being back outside with o

We’ve absolutely LOVED being back outside with our Walkin’Talkin Mums sessions! It is so good to see all our lovely mamas again and all of the gorgeous babies!

These FREE sessions will run every week until October half term - booking essential due to Covid restrictions

Inevitably, the post-lockdown gym environment is g

Inevitably, the post-lockdown gym environment is going to look and feel different, and your body will have likely changed too.

If you were impacted in any way by the pandemic, or you simply weren’t one of the lucky ones with a fully kitted out home gym, it’s perfectly normal to have lost some strength, endurance, and muscle mass.

Here are some tips on how to get back into training at the gym when it reopens

1: Start with strength and select a few whole body compound movements and start here

2: Cardio - as tempting as it is to jump straight back into HIIT, remember it’s High Intensity and if you’ve had a break from training or not been able to maintain HIIT throughout the pandemic, then consider starting with some lower intensity cardio till you start to rebuild your fitness

3: Mobility - we’ve all spent a lot more time sitting during lockdown and although we may have stayed active, our range of movement / flexibility will have been affected. A good place to start is hip opening mobility exercises and lumbar / thoracic mobility

4: Rest Days - make sure you place equal importance on your rest as you do your training. Don’t go too hard too soon in your first week of training - bearing in mind it’s unlikely you’ve lifted heavy since the gyms have been closed

Happy Bank Holiday Monday!!! Hope everyone has had

Happy Bank Holiday Monday!!! Hope everyone has had a great long Easter weekend and FINALLY been able to meet up with some family & friends outdoors! Here’s to a short week and doing it all again next weekend

#FlexibilityFriday This stretch gives the whole

#FlexibilityFriday

This stretch gives the whole back of your body a good stretch, from your calves to your hamstrings to your spine.

Not only does it stretch these areas but it also helps open up your hips.

This stretch is excellent for runners who tend to have tight hamstrings. It is also believed that this pose can help relieve stress and even improve your mood.

Stretch & Flow. Instagram post 18206306593069446

Stretch & Flow. Instagram post 18206306593069446

#TuesdayTips⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Getting enough protein is important for health. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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A high protein intake can help with weight loss, increase muscle mass and improve health, to name a few.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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However, lots of us are not getting enough in our diet.... here are a few tips for how we can add extra protein into our diet.

Happy Monday...... and it actually is a VERY happy

Happy Monday...... and it actually is a VERY happy day, for us anyway! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The sun is shining (or is forecast when I wrote this), we are finally allowed to meet up with other people outside and our Walkin’Talkin Mum’s classes are FINALLY allowed to start! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So if you’re booked on - we can’t wait to see you for some sunshine, fresh air and to meet you all (and your little ones)

Pregnancy & Post Natal Strength & Cardio Workout @

Pregnancy & Post Natal Strength & Cardio Workout @louisecarsonpt. Instagram post 17900090116872901

#FlexibilityFriday This is a powerful standing s

#FlexibilityFriday

This is a powerful standing stretch that stretches and flexes your entire body. This variation, with a twist, increases the challenge of balancing, while also stretching out the spine, shoulders, and chest. Twisting the torso applies pressure to your internal organs, toning them and increasing their abilities to detoxify your body! After twisting, your torso and digestive organs are flushed with oxygen-rich blood, which helps to remove toxins while improving digestion.

ALL ABOUT MUM We are so excited to be continuing

ALL ABOUT MUM

We are so excited to be continuing our community projects with @babybumpfitnesscic to bring you this 4 week programme for mums in Warrington - thanks to funding from Warrington Voluntary Action.

The programme is FREE and will run every month until March 2022

This past year has been tough on us all, but especially mums and we wanted to give you something that wasn't about your baby, wasn't about how to parent but was just about YOU!

This course will cover a different topic each week including:

1) Self Care and making time for YOU - The Female Fitness Academy

2) Exercise & Nutrition: Making Healthy Choices - The Female Fitness Academy

3) Managing Maternal Mental Health - Anne Beagan (Mental Health Trainer)

4) Finding your Confidence - Jodie Salt (Confidence & Assertiveness Coach)

The course will run for 4 x Wednesday's 10am - 12pm at the training room kindly provided by Golden Square Shopping Centre.

We are limited to 15 places on the course (babies welcome to come along too) and booking will open this week - watch this space for the link!

Pre and Post Natal Safe core. @purplegeckohealth

Pre and Post Natal Safe core. @purplegeckohealth

#TuesdayTips⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When you’re super sore after a workout, it might be tempting to lay down and binge-watch Netflix to avoid any unnecessary muscle contractions. However, research suggests that doing absolutely nothing might not be the best recovery technique.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Instead, we should be trying to do “Active Rest”. If you can hold a steady conversation while doing the activity, it's probably the right intensity to be considered active rest. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What activities do you do for active rest?

A minute can feel like the shortest rest and the l

A minute can feel like the shortest rest and the longest set when you’re exercising! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We cannot wait till May when we can (hopefully) get our warrior classes back up and running! It’s been way too long

Pregnancy & Post Natal Strength & Cardio Workout @

Pregnancy & Post Natal Strength & Cardio Workout @louisecarsonpt. Instagram post 17914867144626148

#FlexibilityFriday Seated side stretch opens up t

#FlexibilityFriday

Seated side stretch opens up the hips, improves spinal mobility and stretches the obliques, lats and shoulders.

#TuesdayTips⠀⠀⠀⠀⠀⠀⠀⠀⠀
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With schools going back and the countdown on for reopening the gym again, it has dawned on me that I no longer have the luxury of training whenever I want during the day.......one of the few benefits of lockdown! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The realisation that I am going to be straight back into a working routine/school drop off means that I am going to have to get back into the habit of early morning exercise! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The thought of it at the moment fills me with dread, however, I know, once back in the habit it is definitely the best time of day for me to train!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here are our top tips for becoming an early riser for exercise (more detail over in our facebook group)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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*Don't make drastic changes⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Go to sleep earlier⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Move alarm clock away from your bed⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Prepare your workout clothes the night before

If this year has taught us anything, it's that the

If this year has taught us anything, it's that there isn't a one size fits all approach to anything! When we were literally locked down for months on end - we all found new ways of working, schooling and living! The same principles apply to fitness and healthy living. We don't have to eat what the influencers tell us or workout how the celeb pt's train their clients. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
It is important that we something that inspires us, find something that we love doing, find our passion and then find a way to make it part of our lifestyle.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don't feel like you have to do what everyone else is doing to be "healthy" - just do you!

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