Rachel Hubbard BSc - rbhfitness.co.uk

29/07/2024

Sciatica – A Real Pain in the Butt

If you have ever experienced the radiating pain of an irritated sciatic nerve from your butt to down your leg, you will know that this is no laughing matter.

Sciatica itself is more a symptom of something else going on in the lower back, hip, or leg. It's best to check this out as it can be anything from a slipped disc, piriformis syndrome, tight hamstrings, etc.

When you have sciatica, it can be painful to sit for long periods, and even worse when trying to stand up after sitting down. It can be a constant pain or a sudden sharp pain or even both. It definitely makes you feel miserable.

Like many back-pain issues, the struggle is – do I exercise or not. There is little evidence to show that exercise in an acute phase has any effect on the pain. It is often better to wait until the acute pain has subsided and then work on introducing some of the Pilates Back Care exercises. Pilates has been shown to increase resilience to pain and allow greater control over the mental health aspect of pain. Studies have indicated that keeping to a regular exercise pattern will reduce your chances of further back pain and improve your recovery time.

Forward leaning exercises can often irritate this condition, and even brushing your teeth can be challenging, let alone trying to sit down on the toilet (!). Start with some good postural control. Work on balance, on one leg standing in the correct way, and maybe use a chair to help you balance. Think of extending the spine, opening the chest, much like a cobra stretch or even a supported and slow back extension.

Sciatica can come and go, but in between the flare-ups, conditioning your body to reduce the number of acute sessions is a must. Pilates can help with spinal stabilisation, improve your overall core strength, and enhance the flow of functional movement. You can find that doing unusual activity, such as a long walk or gardening, can cause a flare-up – and instead of avoiding these activities, simply work on getting your back stronger. It does pay off – I have many people in my classes to vouch for this. Keep going, make your world bigger and stronger, not smaller and contained.

28/07/2024

Someone asked what "Motivate Me" is all about, so here is a video of the 15 min talk that I do on a Saturday morning, after Standing Pilates - all part of the Cafe online programme x

26/07/2024

As you know, I am passionate about helping women going through the menopause with sound (research based) advice on how exercise and lifestyle change can help improve your everyday life and long term health and wellbeing.

I am currently working with YMCA on a professional qualification for this, so watch this space. In the meantime, if you want to gain more insight and information about the subject then here is a link to the All Wales Menopause Conference that is being held on the 12th October in Swansea - although you can join in a virtual capacity too. I am delighted to be presenting on "Exercise and Menopause" and sharing the information I have learnt over the past 10yrs - alongside medical clinicians who are talking about the various symptoms of menopause. There is no detail of this yet, but it should come out shortly.

The link is below if you would be interested in joining.

Join us for the 3rd Annual All Wales Menopause Conference on 12th October 2024 to learn, share and improve menopause care in Wales!

24/07/2024

LAST DISCO-Bix for the summer!

Don't miss out on the last Disco-Bix class for "summer" 2024 - whilst a BBQ on the beach would be fab, it looks like rain again, so come inside and let me put a smile on your face!

No need to book - £4 on the door or use your pass.

Thursday 25th July 2024 - 6-7pm xx

22/07/2024

Feeling Stressed? You're Not Alone......

Many women, including myself, experience stress during menopause. I was prescribed anti-depressants during peri-menopause even though I wasn’t depressed. Here’s why.

Did you know that oestrogen plays a crucial role in protecting our mental health and well-being? It mitigates cortisol, a stress hormone that also contributes to increased abdominal fat. So, what can we do?

Exercise is key! A study by Doshi & Agarwal, Ashok, "The role of oxidative stress in menopause" (2013) explains how oxidative stress, resulting from the overproduction of free radicals like reactive oxygen species, overwhelms our body's defenses as we age. This leads to various age-related conditions like non-alcoholic liver cirrhosis and atherosclerotic heart disease.

Exercise helps modulate oxidative stress. It temporarily increases ROS levels, but also boosts our body’s antioxidant capacity. Physical activity alleviates menopausal symptoms like anxiety, depression, hot flashes, and more. It's especially effective in reducing body fat, which is linked to higher oxidative stress in postmenopausal women.

For me, understanding the health benefits of exercise motivates me to stay active. I’m all about being healthy from the inside out, and I hope to inspire you to do the same.

Please do not worry if you think you are "too old/fat/unfit" - you are not aiming for the images that you see on social media, but to help protect your health, and make yourself feel better by simply exercising and being more active. Aim for 150 minutes of moving per week, from a walk to dancing, Pilates to gym.

Let's prioritise our health together! 🌸💪

---

20/07/2024

I am reloading video one for you!

This is a Functional Fitness session that this held every Friday morning at. 7:30am - you can watch live or later - please get in touch for any advice on adjustments for fitness or injury.

This is a 20 minute session and you need a band and a weight for this.

Enjoy!

20/07/2024

Here is the second video for you to watch - remember to get in touch for advice on any adjustments due to fitness or injury.

Enjoy this standing Pilates in lieu of the missed classes this morning xx

This is part of the Cafe workout, that is run online - next one starts on September 16th. This Standing Pilates is held live every Saturday morning at 9am x

20/07/2024

Please remember that Pilates at 10am & 11am that were due
To be run today, Saturday 20th July have been cancelled - sorry for any inconvenience 😕

I am teaching classes up to the 31st July - or online 😄 if you want to workout with me xx

18/07/2024

Why it matters what we think....

Submitted in 2009, and since then, I have been working to educate myself, and I hope you too (!) in why exercise is so important for the menopausal phase of our lives.

My role in getting people to exercise is crucial - because we all know that exercise is good for us, but trying to get around to being disciplined enough to do it, is a completely different matter!

My degree was born from a frustration of being a Personal Training, having people pay for my time and effort to plan a programme, and then not doing it...with a myriad excuses. Looking back, I now understand why menopause creates such a barrier to fitness - but it is also an "enabler" as sometimes the frustration of weight gain is what drives us to exercise - but the benefit of exercise is so much more that what we look like on the outside.

So, what are the psychological effects of exercise, and what is the self-determination theory? The theory is based on the understanding that we only do something consistently when we get pleasure out of it - fair enough really, so the thing to do is to find out what it is about exercise that makes you happy. For me, it is the mood change I experience immediately after exercise, plus the satisfaction of knowing I am doing a good job to protect my cognitive health, and feel younger than my years because I am physically strong. These things are drivers for me. My barrier is often time, when I can easily think of other things I should be doing instead of a class - and yes, there are many times I think about cancelling sessions because I want to be in the garden or on the beach (!) but I am ALWAYS glad once I have done the session, due to reason 1 - I feel better, my mood is better, I feel calmer and my body says "thank you".

You have to find your own joy in exercise for it to stick - and thinking you "should" do it, won't sustain you for long, but might be a good starting point. Find something you love, take a friend along for the fun, say positive words to yourself about your movements, and steer away from critical comments about how you look and your fitness. Science shows this works - try it xx

17/07/2024

Please remember that there are no Pilates classes on in Aber this Thursday (17th July) as I am attending graduation with my lovely friend, Anna Persaud, who is receiving her Honorary Fellowship (!).

There is no class on the Saturday I am sorry due to family commitments, but you are welcome to come along to any of the other Pilates sessions that I run, just PM me x

Disco-Bix in Borth will be going ahead on the 17th...and I am hoping to persuade the formentioned Honorary Fellow to take part...!

All classes back to normal next week, and will run until the end of July xx

17/07/2024

Get Fit and Funky with Dancing: 💃🕺

Did you know that dancing can be just as effective as walking for maintaining a healthy lifestyle? A study by Rodrigues-Krause et al. (2018) compared the benefits of dancing to walking on cardiovascular risk and functional capacity in older women. Here's what they found:

Study Highlights:
Participants: 30 sedentary women (average age 65, BMI 27) were split into three groups: dancing, walking, and stretching.
Duration: 8 weeks of 60-minute sessions, 3 times a week for dancing and walking, and once a week for stretching.
Assessments: Measurements before and after the interventions included VO2peak (a key indicator of cardiovascular fitness), cholesterol levels, blood glucose, insulin, inflammatory markers, body composition, muscle strength, balance, and flexibility.

Results: - Both dancing and walking significantly improved cardiovascular fitness (VO2peak), lower body muscle power, and static balance.

Stretching did not lead to these cardiovascular improvements but is still important for overall flexibility and muscle health.

Overall, the study showed improvements in body composition, lipid profiles, and inflammatory markers, particularly with increased physical activity levels.

Conclusion:
Dancing offers similar health benefits to walking, making it an excellent alternative for cardiovascular fitness and overall well-being. Plus, it's a fun and engaging way to stay active!

Join the Fun!
With the weather being unpredictable lately, why not dance to your favourite tunes indoors? And if you're looking for a community to dance with, join us at Disco-Bix this Thursday!

Remember, while stretching might not boost your cardiovascular fitness, it's still a vital part of your daily routine. So, put on your favourite music, get moving, and get funky!

For more tips and classes, visit rbhfitness.co.uk



Stay active and have fun! 💪🎶

16/07/2024

🌟 **Exciting News!** 🌟

Our Wellness Retreat Day on September 15th, 2024, is officially SOLD OUT! 🎉 We are beyond grateful for your overwhelming support and can't wait to welcome all our attendees.

But don't worry if you missed out this time! Due to popular demand, we are planning a second Wellness Retreat Day in October or November**. 🍂✨

If you want to be the first to know about the new date and secure your spot, DM us to join our exclusive booking list. 📩 Spaces will be limited, so don't miss your chance to rejuvenate and unwind with us this autumn.

Wellness Retreat Day Outline:

10:15 - 10:45 - Balanced Beginnings - Begin your day with a revitalising 30-minute standing Pilates session aimed at awakening your body, improving balance, and setting a positive tone for the rest of the retreat.

10:45 - 11:15 - Healing through Pilates - Discover how Pilates can alleviate joint pain, reduce stiffness, and provide effective relief for lower back problems through targeted exercises and mindful movement.

11:30 - 12:15 - Sleep, Stress & Belly Fat - Learn how lifestyle changes, including improved sleep habits, stress management techniques, and dietary adjustments, can significantly reduce belly fat accumulation and promote overall health.

13:00 - 13:45 - Supporting Your Body: Pilates Techniques for Pelvic Floor Health - Learn practical Pilates exercises and information to improve your pelvic floor health, providing tools to support core strength and well-being.

14:00 - 14:45 - Groove and Glow: Disco Diva Dance Workout.

15:00 - 15:45 - Restorative Bliss: Unveiling the Benefits of Relaxation for Health
- Experience the powerful impact of relaxation on health. Learn practical strategies to manage stress, improve cognitive health, foster relaxation, and cultivate a deeper sense of well-being through guided relaxation exercises.

Free Goody Bag: An exclusively designed bag and buff including bonus items for you.
Lunch and Refreshments: Provided throughout the day.
Ticket Price: £65

12/07/2024

Amazing

Born on this day 1851 in Carmarthen,

Elizabeth Phillips Hughes, a pioneer in women's education.

Hughes left her teaching post at Cheltenham Ladies' College to become the first woman student to take first-class honours at Cambridge University. In 1885 she was appointed as the first principal of the Cambridge Training College for Women, which was set up to train educated women as teachers. She was instrumental in this venture being a great success and the college was later named Hughes Hall in her honour.

In 1899, she retired to Barry in Wales, from where, she carried on campaigning for improvements in secondary education and undertook lecture tours to America, Europe and Tokyo. She was an active member of the Association for Promoting the Education of Girls in Wales and wrote numerous articles and pamphlets. In 1920, Hughes was the only woman on the committee which founded the University of Wales, Swansea.

11/07/2024

Thank you for the fabulous response for the Wellness Retreat Day - there are only 10 spaces left, so get in touch if you want to be part of this day x

11/07/2024

Disco-Bix: Get Fit, Get Funky!** 🎵
Calling all disco music lovers! If you've always had a soft spot for disco tunes, you're in for a treat. Disco-Bix is here to make your fitness journey as groovy as it can get!

🕺💃 Dance to the Classics: Picture a workout based on the songs you know and love, sprinkled with the occasional non-disco gem. It's a joyful experience that's all about moving, grooving, and getting fit.

🚶‍♂️🚶‍♀️ Open to All: This session is open to everyone. Our motto? Easy moves, lots of freestyle, and absolutely no pressure to be in perfect time. You have the freedom to dance, sing, and express yourself as you please.

🌟 Low-Impact, High Fun: Our mainly low-impact session offers options to take it up a notch or dial it down, depending on your preference. While most disco tunes are upbeat, we'll also sway to some smooth tempos.

👟 A Cardio Adventure: Get ready to move for about an hour and rack up around 7,000 steps in one session. It's a fantastic cardio workout that keeps you in the pink of health.

🤗 Your Concerns Matter: If you have any questions or concerns, don't hesitate to reach out to us. We're here to ensure you have a fantastic time.

📅 No Booking Required: There's no need to book in advance. But if you're planning to make Disco-Bix a regular part of your life, consider our pass options to reduce the per-class price to as low as £2.50.

⏰ Punctuality Note: We start on time, but we understand the rush after work. If you're a little late, no worries! We have participants coming from various places, so carpooling is an option.

Let's dance, exercise, and have a blast together at Disco-Bix. See you on the dance floor! 💃🕺

We have 3 sessions available: 11th, 18th & 25th July - open to locals and visitors alike!

11/07/2024

🧘‍♀️ The Power of Pilates for Neck Pain Relief: A Research-Backed Approach🧘‍♀️

Do you suffer from chronic neck or shoulder pain?

If so, you might be interested in the latest research that highlights the effectiveness of the Pilates method in alleviating this discomfort. According to a study conducted by de Araujo Cazotti et. al, (2018), Pilates significantly improves pain, function, quality of life, and reduces the need for pain medication in patients with chronic mechanical neck pain.

Why Pilates Works - Pilates is more than just an exercise routine; it's a holistic approach that focuses on functional movement to enhance mobility, flexibility, and muscle balance. Here's how Pilates can help:

1. Mobility and Flexibility: Pilates exercises promote a full range of motion in the joints, which helps in reducing stiffness and increasing flexibility.

2. Muscle Balance: By strengthening and balancing the muscles, Pilates helps in distributing the physical workload evenly across the body, reducing strain on the neck and shoulders.

3. Postural Correction: One of the key aspects of Pilates is its focus on correcting postural issues. Often, shoulder and neck pain is caused by poor posture, such as the forward head position, which places additional stress on the neck muscles. Pilates teaches proper alignment and strengthens the muscles that support an ideal posture.

4. Pain Management: Pilates breath technique can be of value to help release tension and relax to help deal with pain.

As someone who has struggled with neck issues due to having meningitis as a child, Pilates. It is the only method that has kept me pain-free.

If you want to learn more about how Pilates can help with neck and shoulder pain, don't hesitate to reach out. Whether you're dealing with chronic pain or just looking to improve your overall well-being, Pilates might be the answer you've been looking for.

Feel free to contact me to find out more about incorporating Pilates into your routine. Let’s work together towards a pain-free life! 💪❤️

10/07/2024

Are you ever “too old”?

I have been busy recently, doing research for the Exercise & Menopause course that is soon to be launched, and each time I come across some new research into the value that exercise brings, my mind immediately turns to “how can I make this appealing”. One of the reasons that I take this approach is because I know, that you know, that exercise is good, but sometimes it can feel like another thing we “have to do” on a long list of chores….when in fact, it is the opposite – it is the kind of thing that makes you feel immediately happy, and gives you long term resilience.

So, how can we make exercise more appealing?

I started this post by looking at the risk factors of not doing it – and I don’t know if anyone else is quite frankly fed up of the depressing news along with the depressing weather, to not feel motivated by the stats that women spend more time in hospital with an osteoporotic fracture than diabetes, heart attack or breast cancer combined - and whilst a broken bone may not kill you in the short term, the long term stats following a period of inactivity are shocking.

There then comes the added pressure that women have to “take it easy” as you get older, and to “be careful” – when in fact, we need to be brave, strong, determined and go to our workouts with some vigour. Understanding that instant impact that exercise has on your self confidence and self-esteem can only happen once you have tried it – and getting to that first workout is always the hardest as we are convinced that everyone else in the room will be fitter, younger, wearing the best gear and all of the things that run through in our head as reasons not to go.

Be that brave person. I promise you. Exercising to improve and protect your health gives you so much more than you think it will. Start easy if you want with gentle Pilates and work from there.

I really want to help anyone to understand the empowering feeling of exercise – send me your tips, your thoughts, and feelings below so that other people can vouch for what I am saying.

Be brave.

08/07/2024

Bore da!

I can't believe how quickly a week of holidays goes! Despite the mixed weather, I loved Cornwall and can't wait to go back again - and hope to recreate some of the peace and tranquility here back at home.

Please remember that I am only teaching July this summer, so take advantage of the classes that I have running this month - there tends to be more spaces as we see people on leave or having visitors, so get in touch if you would like to join any of the sessions.

You may also see I am trying my first retreat day - there are only 40 spaces available, so hop along to the website to secure your place x

See you soon!

xx

27/06/2024

📢 Exciting News! 📢

🌟 Objectives: Exploring the impact of kettlebell training on body composition, muscle strength, pulmonary function, and chronic low-grade inflammatory markers in elderly people with sarcopenia.

📋 Design: A randomised controlled trial conducted at a community and research centre.

👵 Participants: 33 elderly women with sarcopenia (aged 65–75).

🏋️‍♂️ Intervention: Participants were divided into a kettlebell training (KT) group and a control (CON) group. The KT group underwent 8 weeks of training with 60-min sessions twice a week, followed by 4 weeks of detraining.

📊 Results:
- Muscle Mass & Strength: Significant increases in appendicular skeletal muscle mass (ASM) and sarcopenia index in the KT group.
- Pulmonary Function: Improved peak expiratory flow (PEF) in the KT group.
- Inflammation: Reduced high-sensitivity C-reactive protein (hs-CRP) levels in the KT group.

Overall, kettlebell training led to notable improvements in muscle strength, pulmonary function, and inflammatory markers, with benefits persisting even after a detraining period.

💪 Want to learn how to do kettlebell exercises? Check out our beginner workouts available on my website! 🌐 Visit [www.rbhfitness.co.uk] to get started! 💥

25/06/2024

Disco is ON this week, but no class on the 4th July as the hall will be used for the election! xx

24/06/2024

Heads up! I am on leave all of next week - 1st - 4th July, so there will be no live classes running sorry (and it is election day on the 4th, so neither Borth or the Waun would have been available anyway!)

Please make the most of the classes on this week xx

I will be back teaching Borth (all classes) and Waunfawr on Thursday lunchtime for the remainder of July, but will not be taking any classes during August this year in preparation for a busy Autumn and Winter (more the follow!)

to book, please go to the website - www.rbhfitness.co.uk

23/06/2024

🌟 Did you know that getting older can be easier with a few sensible lifestyle choices? 🌟

Aging is inevitable, but we have the power to slow it down! 😜

Our DNA has protective "telomeres" that shield us from some challenging aging issues, like Metabolic Syndrome, which can lead to high blood pressure, type 2 diabetes, obesity, and heart disease.

Think of telomeres as the plastic tips on shoelaces, preventing them from unraveling. Longer telomeres mean a "younger" you! However, poor lifestyle choices can shorten them, like not eating well or skipping regular exercise. 👟

To keep your telomeres healthy, try including foods rich in omega-3s, vitamin C, and green veggies. Reducing sugar intake and staying active also help. Even a 10-minute walk can make a difference! More intense exercise can boost neuroplasticity, aiding memory, concentration, emotional behavior, and motivation.

These insights are part of the talks I give at my online Café. If you're curious about why exercise is essential and want to feel better, more energetic, sleep well, and handle stress better, join us!

Our next Café session starts on September 16th. Get in touch for more details if you're ready to embrace a healthier lifestyle! xx

20/06/2024

Activity is great for keeping your back healthy - keep moving!

Australian research finds people who walked three to five times weekly stayed pain-free almost twice as long

19/06/2024

Indeed it has! All we need now is for society not to say things like “you need to be taking it easy at your age”.

Get to the weights peeps! X

Year of heavy weights resistance training around retirement age has long-lasting benefits, research suggests

18/06/2024

https://www.thisworks.com/blogs/news/upper-body-understanding

Rachel Hubbard helps you take better care of your upper body with expert tips and effective movement.

18/06/2024

I have had a kind person cancel their step class tomorrow - and has offered her space in this session for free to anyone who would like to come along, but finances are tight.

Please PM if you would like this free space - and isn't it lovely to find such kind people in the world xx