This Girl Can
Leicester-Shire & Rutland

This Girl Can and #FitGotReal is a celebration of all the ways real women actually get active all over the country.

Getting active can feel like an impossibility. We don't have hours of time to dedicate to the gym, money to spend on the latest kit, or relentless energy! We may or may not have full time jobs and full time kids, but we all have full-on schedules.

However you can get active in clever ways that fit in to your busy life. It might be cycling to work, taking the dog for a run, or simply getting down and dirty on the kitchen floor...doing sit-ups!

Find what works you for!

Developed by Sport England, and promoted locally by us here at Leicester-Shire & Rutland Sport, we want to help women to move a little more!


This Girl Can
It's time to have a Positive Pause!
Friday 6th September 2019

We would never pretend that going through the menopause is easy – the hot flushes, the sleepless nights, the anxiety. However, our This Girl Can Positive Pause event was a chance for women to come together to share their experiences, gain some useful info while having a giggle and strengthening their core at the same time.

Clare Shepherd, Nutritional Therapist kicked of the evening with her talk on how the right nutrition and supplements can keep those hormones in check.

Laughter and confidence filled the room for the burlesque dancing session lead by the wonderful Doe Demure bringing out the fierce goddess side of our TGC women.

Workshops followed with an insightful session on how to strengthen your core with Jo Waller from One Fit Core, an engaging Pilates session from Emma Sylvester from Total Pilates and how to take time out for you with some great deep relaxation and visualisation techniques from Jackie Parsons (Occupational Therapist & Hypnotherapist).

Every woman is individual and will experience menopause differently. Here's some top tips from our experts:

Clare Shepherd (Nutritional Therapist) top tips:

1. Drink minimum 2L water/day

2. Eat more Omega 3 rich foods, e.g. salmon, mackerel, trout, tuna.

3. Include foods high in photo-oestrogens, e.g. beans, lentils, non GM soy, seeds, oats, rice

4. 70% of diet: choose fresh food and a rainbow of colour

5. Minimise caffeine, alcohol sugars & refined carbs

Emma Sylvester (Total Pilates) top tips:

1. Do Pilates! This helps to prevent osteoporosis, which is a huge benefit as women go through menopause

2. Don't skip meals

3. Remember those pelvic floor exercises

4. Don't forget to laugh! A more positive mind-set can stimulate our immune system, enhance our learning and memory.

5. Drink lots of water

Doe Demure's (Burlesque Instructor) top tips:

1. Keep active - Dancing decreases stress and promotes a healthy sleeping pattern.

2. Meet up with friends- Get down to a community dance class, make friends and share experiences together.

3. Get some me time - I would highly recommend a bit of burlesque costuming to quiet the mind- pick up that needle and thread and create something!

4. Be confident- changes in the body can leave us feeling deflated, so get to dance class and remind yourself of the goddess you are.

5. Ask for help- Don't struggle alone, consult your doctor if menopause symptoms are getting you down.

Jackie Parsons (Occupational Therapist & Hypnotherapist) top tips:

  1. Stress can make the symptoms of menopause worse. If you feel tense and uptight, distract yourself briefly. Why not take a brief walk, or stretch or carry out breathing exercises or do a quick crossword puzzle.
  1. Relaxation reduces stress and tension, so learn to give yourself permission to take care of your mind by fitting daily relaxation into your life.
  1. Each time that you have a tea break, sit down, lower your shoulders, breathe in gently and fully through your nose, hold to the count of 3 or 4 and then breathe out through your mouth, mentally saying the word 'calm' as you do.
  1. Learn something new that you can fit into to your life as an antidote to stress. Find something that interests you.
  1. Exercise is excellent for stress, especially if carried out with other people. Any exercise is better than none but try out different types until you find something that you enjoy.

Jo Waller (One Fit Core) top tips:

1. Keep active - Do something every day! Even if it's just a gentle walk. Exercise can help relieve up to 80% of menopausal symptoms, getting those positive endorphins flowing, helping to prevent weight gain and keep the muscles and joints mobile.

2. Try Weight Training - As bone density starts to reduce with age, Osteoporosis is a real health risk for women. Weight training can help to reduce the degeneration of the bone structure and make you feel amazing at the same time!

3. Focus on pelvic floor - All muscles become weaker with age and your pelvic floor is no different. Add in potential weight gain which increases pressure on the muscle and it's no wonder that weakness can occur. Try doing 10 long hold and 10 short hold every day for 6 weeks and you'll be amazed at the difference.

4. Work on your core and glute strength - Your pelvic floor is a small group of muscles that do a really big job. It relies on the surrounding muscles to do its job properly. Squats are a brilliant way of building strength in the glutes and can be incorporated into your daily life. Squat to pick things up, to load the washing machine and when you're lifting shopping bags.

5. Hips facing forward - The way you sit can have a big impact on your pelvic floor function. Hips tucked around to the side or pushed forward and under engages the pelvic floor. Keeping it in an engaged state means it's likely to be exhausted when you really need it! Focus on your posture, keep hips facing forward and loaded evenly to preserve strength in that muscle for when you need it most.



Make your Move....to move a little more

Being active is really good for your body, mind and health – and there are lots of easy ways you and your family can get moving towards an active lifestyle.

Being healthy generally means taking care of your body by choosing a range of healthy lifestyle choices. Though being and staying healthy can seem like a challenge, the information and links provided below can help you to assess your current health and help you make improvements towards a healthier, happier lifestyle.

Visit our Active Lifestyle section for further information advice on being active in your local community, living a healthy and active lifestyle at home, at school and at work.

It also provides guidance on how much physical activity we should all be doing to keep healthy, for under 5s, children and young people, adults and older adults

Take a look at our Get Active Search Engine, where you can search for local clubs, organisations, sessions and events near you.


Additional Links

For more information contact:

Kate Scott

Kate Scott

Sports Development Officer (Equity Delivery & Operations)

Leicester-Shire & Rutland Sport

Telephone
01509 564867

Partners

  • NWL LSA
    Equality Standard
    Active Rutland
    Charnwood LSA
    Active Partnerships
  • O&W LSA
    Active Leicester
    Leicestershire County Council
    H&B LSA
    Safeguarding
  • Sport England
    Harborough LSA
    Melton LSA
    Blaby LSA

Partners

  • Melton LSA
    Safeguarding
  • Leicestershire County Council
    Active Leicester
  • Harborough LSA
    NWL LSA
  • H&B LSA
    Active Rutland
  • Charnwood LSA
    Blaby LSA
  • Equality Standard
    Sport England
  • Active Partnerships
    O&W LSA