WHY THIS ONE MOVEMENT MATTERS AS YOU AGE…👌🏽

Here’s something I’d highly recommend making a priority in your life: your strength & mobility…and specifically, your ability to get up off the floor with ease.

Now, of course I don’t expect you to be able to jump up off the floor in this way but the sooner you start working on it, the sooner you’ll get better at it.

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You might be of an age that you think you don’t need to worry about it yet, but this one skill becomes more and more important as we age and also more and more challenging too.

Being able to lower yourself down and get back up again is directly linked to your independence, your confidence, and your long-term quality of life.

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The good news? It’s never too late to improve. You don’t need to do it perfectly, and you certainly don’t need to compare yourself to anyone else. Just start with what you can do right now, and build on that little by little.

Every bit of progress you make adds up to a stronger, more capable version of yourself…the kind of strength that ensures you’ll never find yourself stuck on the floor.

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So today, why not test it? Lower yourself down safely (making sure you’ve got something or someone nearby to help you back up if you think you’ll need it), see how you go getting up, and notice what feels easy versus what feels sticky. Then start practicing regularly. Your future self will thank you.

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And if you don’t know where to start with getting stronger or more mobile, here are some ways I can help:

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4-Week Functional Strength Challenge

These run throughout the year and the next one starts 29th September.

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YOUR MOOV Strength Program

You can jump into my YOUR MOOV Strength Program anytime.

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Mobility Reset Program

The focus is on diaphragmatic breathing and building core stability while improving overall mobility.

IS IT MENOPAUSE OR IS IT AGEING? 🧐

Firstly, you need to be aware that there are many people (more than I can keep track of and mostly women which is sad) trying to monetise menopause and profit off you.

The way they do this is by telling you ALL the bad things that you’ll experience during Perimenopause and they might tell you their experience during Perimenopause and what “has helped them”. They’ll put fear in you about muscle loss, bone density loss and weight gain. And they’ll do it all convincingly to build your trust and then BOOM!💥 They’ll sell you the “solution” to your problems. 💰💰💰

❗️This is Marketing 101❗️

And sure you could say, but Mary, you are selling something too and profiting off women who sign up to your programs. And I’d say, YES! But the difference is I’m selling my precious time, my years and years of knowledge / expertise / figuring out what works. I’m selling a strategy that has been backed by science a million times over and is about the only solid thing proven to:

😃 make you feel better
📈 improve your health
💪🏽 maintain your muscle mass
🩻 maintain your bone density

It’s a program, it’s a direct line to me to help you be the healthiest, strongest version of yourself, regardless of Menopause.

It’s not a product and I don’t use fear mongering to confuse and stress you out to sign up to my offerings. I tell you what works, I am empathetic about your journey, I care, I put thousands of hours into giving away free information and answering every comment or message I get on social media.

A lot of the messaging out there is to say that if you’re not taking every supplement under the sun you’re going to die young or have brittle bones etc. 😏 Which is rubbish! 🚮

A lot of symptoms that have been put down to Menopause are just symptoms of ageing.

The truth of the matter is that we’re all ageing. That is undeniable! We will ALL experience changes in our bodies, in how we feel, in our energy levels. This is NORMAL, NOT something to be feared. 🫶🏽

There is no magic pill to fix this (although you never know if one day science will make us all immortal 😅).

Even taking HRT isn’t always a positive experience for many. Some feel worse on it, others find it makes a huge difference to how they feel.

It’s totally ok to do what you can to feel better but just keep in mind you may not feel like you did when you were in your 20’s and you most definitely are not going to look like you did in your 20’s and that’s ok!

If you keep chasing this idea that something out there is going to make you feel better then I’d encourage you to start focusing on what YOU can do to help make you feel better.

Here are some basics to start with:

💪🏽 Strength training 2-3x a week

🍽️ Eating a well balanced diet including at least 1.6g/kg of bodyweight (or your goal bodyweight) of protein and 25g of fibre daily.

🚶🏼‍♀️ Cardio/walking/moving your body at least 3Omins of the day.

📉 If weight loss is in your goals then you need to be in a calorie deficit (but not undereating).

🛌 Getting at least 7 hours of sleep

🚰 Drinking enough water

So you need to be doing ALL of this consistently before considering that what you’re doing isn’t working. Or looking for alternative measures. 👀

Remember muscle is your best friend as you age! Doing whatever you can to hold onto muscle is the number one key. 🔑

If you don’t know where to start with strength training, here are some ways I can help:

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4-Week Functional Strength Challenge

These run throughout the year and the next one starts 29th September.

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YOUR MOOV Strength Program

You can jump into my YOUR MOOV Strength Program anytime.

---

Mobility Reset Program

The focus is on diaphragmatic breathing and building core stability while improving overall mobility.

SHE DIDN’T NEED TO STOP MOVING, SHE NEEDED TO START 💫

So I had this conversation with one of my clients the other day who’s been training with me for a few weeks…she’d been away on holiday in Thailand for a couple of weeks and said how her knees felt great while she was away doing a lot of walking around (before she started training with me her knees would have caused her pain from the walking).

The last few days of her holiday involved chilling in a hammock reading, with less movement and she noticed her knees and back were more achey then.

She’d been suffering from knee pain (arthritis) and back pain before seeing me in the studio and had noticed after a few sessions with me how much less achey and painful she felt.

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She’s one of many clients who always notice a reduction in their pain levels when they’re doing a regular strength workout practice (even if it’s only bodyweight movements). 
 

Another client who started moving to reduce her pain.

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Building muscle and strength is the best thing for your joints and overall longevity. And the good news is:
 

• you don’t have to “lift heavy”

• it’s not as complicated as a lot of social media make it seem

• you don’t need any past experience with strength training

• starting with just your body weight is highly recommended

And if you’re looking for a guided kickstart to your strength journey, my 4-week Functional Strength Challenge is the perfect place to start…🤗

This challenge is all about building the kind of strength that makes everyday life easier, your joints feel better, and your body feel like yours again.

It’s designed for women who are:

• Sick of cookie-cutter workouts

• Over wasting time on stuff that doesn’t work

• Sick of signing up to Challenges that don't suit your needs or capability level

• Ready to feel strong, capable, and supported

Whether you’ve trained before or you’re starting fresh, I’ve got you covered. You’ll get a well thought out strength program, real-time support, and no fluff — just workouts that work, in a way that fits into your life.
 

And trust me,I know they work because I follow my strength program myself. 💪🏽
 

🗓 These Challenges run throughout the year and the next one starts 29th September 2025 (Preview Week 22nd September).

✅ 4 weeks of progressive, functional strength training

📲 Delivered via an app — do it anywhere, anytime

🫶 Accountability + guidance from me every step of the way
 

I know starting can feel like the hardest part, but you don’t need to be “more ready.” You just need to begin.
 

👀 See what the Challenge is all about…

If you don’t want to wait until the next Challenge then you can jump into my full strength program anytime…

THE CORRECT WAY TO FOAM ROLL YOUR UPPER BACK

If you do extensions over your foam roller which is meant to loosen up the joints in the upper back (not the muscles, this is a different movement) make sure you do it correctly.

You may be making a common mistake. Check out our video to see how to do it well.

It is important to do it correctly or else you may be exacerbating the reason why you have a stiff upper back in the first place. Find out below…👇🏼

DON’T MAKE THIS DEADLIFT MISTAKE

If you find you are often pulling up with a tight or sore lower back after deadlifts then you need to watch our video.

There could be a few different reasons for this but a common one that is often missed is the correction of a lumbar lordosis in the setup of the deadlift.

If you have been told you have an increased lumbar lordosis (your lower back concaves in more than normal) and you do deadlifts as part of your training please follow our advice in the video!

You want to make sure that you’re not lifting with your lower back in an extended position. You need to correct the lordosis into a neutral position before you lift.

In the video we show you how to correct this. It involves tucking your lower ribs in to take away the extension in the lower back.

You obviously don’t want to put your back into flexion so make sure you stop at neutral (flat back).

Try it out when you next deadlift and comment below on how it felt and how you pulled up.

RAW CHOCOLATE BALLS

If you have a sweet tooth like me then you have to try these! 🤤

Healthy vegan friendly raw chocolate balls 🙌🏼. High in antioxidants and packed full of goodness!

Raw chocolate balls:

Makes: 15-20 balls

Prep time: 15-20mins

Chill time: 15-20mins (optional)

Ingredients:

🍫¼c raw cocao

🍫 ½c almond butter

🍫3Tbs pumpkin seeds

🍫½c almonds

🍫1c pitted Medjool dates (soaked in very hot water for 10mins)

🍫¼c Shredded Coconut

Optional: 

Further ¼c shredded coconut to roll them in.

OR

2-3Tbs cocoa nibs added to mixture after blending.

PLUS/OR

40grams dark chocolate (if making vegan friendly use vegan chocolate) melted to spread on balls once they’ve chilled for a bit.

Method:

👩🏼‍🍳 Throw all ingredients into a blender and pulse until well mixed. 

👩🏼‍🍳 If you’re adding cocao nibs do it now and mix in with hands.

👩🏼‍🍳 Roll the mixture between your hands into small balls.

👩🏼‍🍳 Is you’re using coconut then roll then in shredded coconut before chilling.

👩🏼‍🍳 Or lay out on a dish for chilling.

👩🏼‍🍳Chill for 10mins

👩🏼‍🍳 Remove from fridge and spoon a teaspoonful of melted dark chocolate on the top of each one.

👩🏼‍🍳 Store in refrigerator.

👩🏼‍🍳 Enjoy!

For more awesome recipes download our “Sweet Little Things” free ebook!

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