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!

Yoga & Breathing Techniques for Beginners

With our This Girl Can Ambassador - Tash Mina

Tash shares with us some of the main breathing techniques and movements used in Yoga practice which are great for our mental wellbeing.

This Girl Can
It's time to have a Positive Pause!

We want to show everyone that the menopause doesn't have to be a stressful time for women with our positive pause events!

  • Let's eat well - discover how the right nutrition can keep those hormones in check!
  • Make the right moves - how the right moves can keep us strong and healthy and improve our core!
  • Relax and chill - enjoy some great practical tips on how to relax, switch off and enjoy a peaceful slumber!
  • Receive a free t-shirt and goody bag!

You will also receive a free T-shirt and goody bag on the night!

Be sure to keep checking back to find out when the next event will take place!

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 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

01509 564867


  • Blaby LSA
    Charnwood LSA
    Leicestershire County Council
    Sport England
    Active Leicester
    Active Oadby and Wigston
    Harborough LSA
    Melton LSA
    Active Hinckley and Bosworth
  • Safeguarding
    Active Partnerships
    Equality Standard
    Active Rutland


  • Sport England
    Active Rutland
  • Active Partnerships
    Charnwood LSA
  • Leicestershire County Council
    Active Hinckley and Bosworth
  • Melton LSA
  • Equality Standard
    Active Oadby and Wigston
    Blaby LSA
  • Active Leicester
    Harborough LSA