Do you know anything about the effect magnesium has on your body?
No, I didn’t think so. The mineral magnesium doesn’t get all that much attention.
But it really should. It’s small, but it sure is mighty. It’s vital for the proper functioning of our bodies, and if don’t get enough of it then we can really feel the negative effects in a whole host of different ways.
But what actually is magnesium? What are the benefits of it? What do we need it for? Where can you find it? Why is deficiency in it a problem, and how do you know if you’re not getting enough of it?
Read on to find out everything you never knew you needed to know about magnificent magnesium.
https://alivepilates.co.uk/wp-content/uploads/2020/02/magnesium.jpg10241024Susan Boothhttps://alivepilates.co.uk/wp-content/uploads/2019/11/Alive-Pilates-white-Logo.pngSusan Booth2020-02-13 19:43:382020-02-13 19:43:38The power of minerals: magnificent magnesium
It’s January, many people start manically exercising, and eating well, and going to the gym, every day, and mediating everyday, and eating no meat, and going vegan etc etc, you get the picture. I’ve seen it time and time again, I’ve been in this industry for 23 years now and every January is the same. Don’t get me wrong, it’s brilliant that people want to start to get fitter etc, but many quit. There goals and aspirations do not fit with their lifestyles. If this is you… firstly you are NOT a bad person.
So, you’ve been known to quit in the past. In years gone by, you’ve promised yourself that you’re going to make big, lasting changes to your life, but it hasn’t been long before you’ve given up.
And that’s totally understandable. I don’t know about you, but I’ve got a pretty short attention span.
I get excited about something for a while, but I soon run out of steam, or my attention gets grabbed by something else, and before I know it all the plans I’d made have been pushed aside in favour or something else.
That, or I just lose all motivation.
Over these 23 years, though, I’ve come up with a few ways to stop myself from falling off the fitness bandwagon, and actually develop healthy habits that I stick to, permanently.
Does that sound like just what you need?
Then read on for a few tips to help you catch yourself just before you fall off the fitness bandwagon, and keep moving forwards towards all the goals you’ve set.
https://alivepilates.co.uk/wp-content/uploads/2019/11/Alive-Pilates-white-Logo.png00Susan Boothhttps://alivepilates.co.uk/wp-content/uploads/2019/11/Alive-Pilates-white-Logo.pngSusan Booth2020-01-23 13:23:172020-01-23 13:41:32A quitter’s guide to not quitting
As you know I mainly work in my pilates sessions with women who are entering their 3rd stage of life, that is the time in or beyond their menopause. So many of these women find their shoulders stiffen up or are painful on movement, they visit their GP’s and are diagnosed with Frozen Shoulder. I wonder why? As many of these women have been ‘moving’ with me for many years, their shoulders are mobile, they are flexible and strong… so why?
https://alivepilates.co.uk/wp-content/uploads/2019/11/Alive-Pilates-white-Logo.png00Susan Boothhttps://alivepilates.co.uk/wp-content/uploads/2019/11/Alive-Pilates-white-Logo.pngSusan Booth2019-12-30 20:58:422019-12-30 21:12:53Why is Frozen Shoulder so common in 40+ Women?
I was surprised by some of the results of my recent survey aimed towards 40+ women and their pelvic situations. A staggering 64% of them admitted to accidentally leak urine when exercising, playing sport, laughing, coughing or sneezing? And of these women, none of them had seeked any treatment to help them recover from this embarrassing situation.
Many women, when questioned, said things like ‘it’s my age”, “I‘ve always had this problem”, ‘It’s to be expected now I’m old’.
Let’s make one thing clear now.
Leaking urine in any circumstances, can be COMMON for women over 40, but it is totally and utterly AVOIDABLE.
I think it’s really sad that the adverts on the telly for pads have made it acceptable and ‘normal’. I hated wearing Tena ladies, they felt awful, were NOT sexy and NOT comfy. I am glad I took action with my body and now never have to wear them again.
I know this sounds silly but my passion is the 40+ woman’s pelvic health!! I know I can help you to help yourself to understand the issues, the risks the anatomy and a whole lot more stuff which will help you never to wear those bloody awful pads.
I have a 4 week course in Derby, starting in February, why not come along, take action and control of your pelvic health. Yes I get it, it can be embarrassing talking about your lady parts, but you don’t have to, I will just talk and you can just listen! (I love to talk, so that’s easy for me!). We will be doing Pilates style exercises along side our course to help you to strengthen and understand your core.
Health Food Guide Magazine 6 month subscription £14.97 – I love this monthly magazine. It is full of healthy nutritious recipes which are beautifully designed with the 40+ woman in mind. There are always interesting articles about health, fitness and mindfulness. Every month there is a new 7 day eating plan which is based on 1500 kcals per day. Very motivating. CLICK HERE
2. The 4 Pillar Plan – £11.74 This book has condensed some of the most up-to-date and relevant research in the area of lifestyle and healthy living. It is packed full of ideas and tips and is easy to understand, fun and inspiring. The author is a GP and has a wealth of knowledge on all wellness topics. I would recommend this book to anyone wanting to live a healthy life, anyone with illnesses such as diabetes, depression, high blood pressure, stroke, heart attacks. Anyone wanting to lose weight and feel better. And if you already have this book, he also has one called The Stress Solution (£10) and a new one coming out on 27th Dec called Feel Better in 5 (£8.47).
3. Mirafit 15mm Extra Thick Exercise Floor Mat – Many women in my pilates classes ask me where they can purchase a good pilates mat from. Amazon has this one from MIRA for a great price of just £9.97. It’s 15mm thick, and feels great on your spine. They come in a lovely range of colours. A great choice for a low cost Christmas gift.
4. The Calm App Annual Subscription – Calm is an app which provides a new daily guided 10 minute meditation each day. The annual sub is £59 for the year, however you can try it first for free for 30 days. Find out more about meditation and its benefits here.
5. The Hog (£20) and the Bender Ball (£7) – These are a couple of the pilates props we use in our classes every week. I now have them for you to purchase as I know these two pieces of equipment will ease your aches and pains as well as improve your flexibility and strength in your body. Please email me at susan.booth@alive-fitness.co.uk to order one for delivery in the New Year.
Most women are unprepared for changes in their vagina as they go through their perimenopause + menopause years, which are essentially the 40s and 50s. I know I was!
A healthy vagina has a pH of 3.6-4.5. This is an acidic environment where oestrogen creates glycogen and glycogen allows the predominance of lacotbacilli species to dominate.
This diverse gut microbiome is good in your tummy. But a diverse vaginal microbiome is not. A healthy vagina has LOW microbial diversity.
A healthy vagina also
has a thick epithelium which provides protection from irritation, and chafing,
whether that be from tight clothes or intercourse.
The menopausal vagina is very, very different than the pre menopausal vagina. Oestrogen drives the changes in the menopausal vagina.
When there is low/no oestrogen (as in menopause) + when there is waning oestrogen (as in perimenopause), vaginal health suffers.
I’m talking about this today because it needs to be brought out of the closet. Women suffer a lot from this and it is widely under reported due to embarrassment or thinking that it’s just ‘normal vaginal atrophy’.
Unlike hot flushes, which may settle with time, vaginal problems almost never do.
What can you do?
Smoking is an independent risk factor for contracting
BV (bacterial vaginosis, common in menopause)—so if you smoke, stop!
Using certain probiotics vaginally can help. Interestingly, oral probiotics, while helpful, may not have a huge impact on the vaginal microbiome. The 2 systems are not as connected as you might think. Herbal support, teas, modifying sex positions, MLT laser, maintain healthy body weight….all of these things can help.
Using topical Oestrogen lowers pH, increases lactobacilli + more. This is the most successful method of helping, or almost finding some calm in that area.
If you can’t/don’t want to use oestrogen, using a water based lube is helpful.
A healthy vagina=a happier woman=a happier midlife experience!
https://alivepilates.co.uk/wp-content/uploads/2019/11/Alive-Pilates-white-Logo.png00Susan Boothhttps://alivepilates.co.uk/wp-content/uploads/2019/11/Alive-Pilates-white-Logo.pngSusan Booth2019-11-25 16:56:492019-11-26 08:22:13What happens to our vaginas as we hit menopause?
You’ve done Pilates classes with all the small equipment, the bands, balls, magic circle and the small hand weights, now it’s time to up the anti and get bigger with your props.
Last weekend I was doing some people watching, which has now evolved into posture watching for me now! There is no right or wrong posture. When you really study the human form you will see just how different we all are!
Have you ever taken a moment to think about how your negative beliefs could be messing up your efforts to adopt a healthier lifestyle?
Whilst there are many things that can get in the way of our journey towards better health and fitness, one of the main things holding us back are the subconscious beliefs we hold about ourselves.
https://alivepilates.co.uk/wp-content/uploads/2019/09/51e4d6424c51b114a6da8c7ccf203163143ad8ec5257784e7d2d_640_mindset.jpg640494Susan Boothhttps://alivepilates.co.uk/wp-content/uploads/2019/11/Alive-Pilates-white-Logo.pngSusan Booth2019-09-22 16:31:472019-09-22 16:31:47How to say goodbye to limiting beliefs
Many 40+ women experience unexplained weight gain — especially around the waist and hips — despite their best attempts to diet, exercise like crazy and eating next to nothing.
And suddenly, the usual weight loss tool box is empty.
“Meno-middle” is one of the most common complaints of perimenopausal women. Yet most women have been told that an extra 10–20 pounds is simply a rite of passage at this time of life and they should just accept their “middle-age spread.”
https://alivepilates.co.uk/wp-content/uploads/2019/07/Screen-Shot-2019-07-31-at-19.34.20.png230385Susan Boothhttps://alivepilates.co.uk/wp-content/uploads/2019/11/Alive-Pilates-white-Logo.pngSusan Booth2019-08-01 12:49:302019-08-01 12:51:28How can I shift this extra weight around my middle?
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The power of minerals: magnificent magnesium
/in Nutrition /by Susan BoothDo you know anything about the effect magnesium has on your body?
No, I didn’t think so. The mineral magnesium doesn’t get all that much attention.
But it really should. It’s small, but it sure is mighty. It’s vital for the proper functioning of our bodies, and if don’t get enough of it then we can really feel the negative effects in a whole host of different ways.
But what actually is magnesium? What are the benefits of it? What do we need it for? Where can you find it? Why is deficiency in it a problem, and how do you know if you’re not getting enough of it?
Read on to find out everything you never knew you needed to know about magnificent magnesium.
Read more
A quitter’s guide to not quitting
/in Weight Loss Motivation /by Susan BoothIt’s January, many people start manically exercising, and eating well, and going to the gym, every day, and mediating everyday, and eating no meat, and going vegan etc etc, you get the picture. I’ve seen it time and time again, I’ve been in this industry for 23 years now and every January is the same. Don’t get me wrong, it’s brilliant that people want to start to get fitter etc, but many quit. There goals and aspirations do not fit with their lifestyles. If this is you… firstly you are NOT a bad person.
So, you’ve been known to quit in the past. In years gone by, you’ve promised yourself that you’re going to make big, lasting changes to your life, but it hasn’t been long before you’ve given up.
And that’s totally understandable. I don’t know about you, but I’ve got a pretty short attention span.
I get excited about something for a while, but I soon run out of steam, or my attention gets grabbed by something else, and before I know it all the plans I’d made have been pushed aside in favour or something else.
That, or I just lose all motivation.
Over these 23 years, though, I’ve come up with a few ways to stop myself from falling off the fitness bandwagon, and actually develop healthy habits that I stick to, permanently.
Does that sound like just what you need?
Then read on for a few tips to help you catch yourself just before you fall off the fitness bandwagon, and keep moving forwards towards all the goals you’ve set.
Read more
Why is Frozen Shoulder so common in 40+ Women?
/in Menopause/Post Menopause, Pilates /by Susan BoothAs you know I mainly work in my pilates sessions with women who are entering their 3rd stage of life, that is the time in or beyond their menopause. So many of these women find their shoulders stiffen up or are painful on movement, they visit their GP’s and are diagnosed with Frozen Shoulder. I wonder why? As many of these women have been ‘moving’ with me for many years, their shoulders are mobile, they are flexible and strong… so why?
Read more
Survey results: 64% women over 40 leak…
/in Menopause/Post Menopause, Pilates /by Susan BoothI was surprised by some of the results of my recent survey aimed towards 40+ women and their pelvic situations. A staggering 64% of them admitted to accidentally leak urine when exercising, playing sport, laughing, coughing or sneezing? And of these women, none of them had seeked any treatment to help them recover from this embarrassing situation.
Many women, when questioned, said things like ‘it’s my age”, “I‘ve always had this problem”, ‘It’s to be expected now I’m old’.
Let’s make one thing clear now.
Leaking urine in any circumstances, can be COMMON for women over 40, but it is totally and utterly AVOIDABLE.
I think it’s really sad that the adverts on the telly for pads have made it acceptable and ‘normal’. I hated wearing Tena ladies, they felt awful, were NOT sexy and NOT comfy. I am glad I took action with my body and now never have to wear them again.
I know this sounds silly but my passion is the 40+ woman’s pelvic health!! I know I can help you to help yourself to understand the issues, the risks the anatomy and a whole lot more stuff which will help you never to wear those bloody awful pads.
I have a 4 week course in Derby, starting in February, why not come along, take action and control of your pelvic health. Yes I get it, it can be embarrassing talking about your lady parts, but you don’t have to, I will just talk and you can just listen! (I love to talk, so that’s easy for me!). We will be doing Pilates style exercises along side our course to help you to strengthen and understand your core.
Find out more HERE
Women’s Wellness Christmas Present Ideas
/in Pilates /by Susan Booth2. The 4 Pillar Plan – £11.74 This book has condensed some of the most up-to-date and relevant research in the area of lifestyle and healthy living. It is packed full of ideas and tips and is easy to understand, fun and inspiring. The author is a GP and has a wealth of knowledge on all wellness topics.
I would recommend this book to anyone wanting to live a healthy life, anyone with illnesses such as diabetes, depression, high blood pressure, stroke, heart attacks. Anyone wanting to lose weight and feel better. And if you already have this book, he also has one called The Stress Solution (£10) and a new one coming out on 27th Dec called Feel Better in 5 (£8.47).
3. Mirafit 15mm Extra Thick Exercise Floor Mat – Many women in my pilates classes ask me where they can purchase a good pilates mat from. Amazon has this one from MIRA for a great price of just £9.97. It’s 15mm thick, and feels great on your spine. They come in a lovely range of colours. A great choice for a low cost Christmas gift.
4. The Calm App Annual Subscription – Calm is an app which provides a new daily guided 10 minute meditation each day. The annual sub is £59 for the year, however you can try it first for free for 30 days. Find out more about meditation and its benefits here.
5. The Hog (£20) and the Bender Ball (£7) – These are a couple of the pilates props we use in our classes every week. I now have them for you to purchase as I know these two pieces of equipment will ease your aches and pains as well as improve your flexibility and strength in your body. Please email me at susan.booth@alive-fitness.co.uk to order one for delivery in the New Year.
What happens to our vaginas as we hit menopause?
/in Menopause/Post Menopause, Pelvic Floor Health /by Susan BoothMost women are unprepared for changes in their vagina as they go through their perimenopause + menopause years, which are essentially the 40s and 50s. I know I was!
A healthy vagina has a pH of 3.6-4.5. This is an acidic environment where oestrogen creates glycogen and glycogen allows the predominance of lacotbacilli species to dominate.
This diverse gut microbiome is good in your tummy. But a diverse vaginal microbiome is not. A healthy vagina has LOW microbial diversity.
A healthy vagina also has a thick epithelium which provides protection from irritation, and chafing, whether that be from tight clothes or intercourse.
The menopausal vagina is very, very different than the pre menopausal vagina. Oestrogen drives the changes in the menopausal vagina.
When there is low/no oestrogen (as in menopause) + when there is waning oestrogen (as in perimenopause), vaginal health suffers.
I’m talking about this today because it needs to be brought out of the closet. Women suffer a lot from this and it is widely under reported due to embarrassment or thinking that it’s just ‘normal vaginal atrophy’.
Unlike hot flushes, which may settle with time, vaginal problems almost never do.
What can you do?
Smoking is an independent risk factor for contracting BV (bacterial vaginosis, common in menopause)—so if you smoke, stop!
Using certain probiotics vaginally can help. Interestingly, oral probiotics, while helpful, may not have a huge impact on the vaginal microbiome. The 2 systems are not as connected as you might think. Herbal support, teas, modifying sex positions, MLT laser, maintain healthy body weight….all of these things can help.
Using topical Oestrogen lowers pH, increases lactobacilli + more. This is the most successful method of helping, or almost finding some calm in that area.
If you can’t/don’t want to use oestrogen, using a water based lube is helpful.
A healthy vagina=a happier woman=a happier midlife experience!
There are more blogs on this site regarding your pelvic region, and I regularly run 4 week courses for Pilates for Pelvic Floor.
Special Pilates Workshop Sessions
/in Exercise Plans, Pilates /by Susan BoothYou’ve done Pilates classes with all the small equipment, the bands, balls, magic circle and the small hand weights, now it’s time to up the anti and get bigger with your props.
Introducing to special Workshop sessions:
Read more
Standing Up!
/in Pilates /by Susan BoothLast weekend I was doing some people watching, which has now evolved into posture watching for me now! There is no right or wrong posture. When you really study the human form you will see just how different we all are!
Read more
How to say goodbye to limiting beliefs
/in Mindset /by Susan BoothHave you ever taken a moment to think about how your negative beliefs could be messing up your efforts to adopt a healthier lifestyle?
Whilst there are many things that can get in the way of our journey towards better health and fitness, one of the main things holding us back are the subconscious beliefs we hold about ourselves.
What are limiting beliefs?
Read more
How can I shift this extra weight around my middle?
/in Weight Loss Motivation /by Susan BoothMany 40+ women experience unexplained weight gain — especially around the waist and hips — despite their best attempts to diet, exercise like crazy and eating next to nothing.
And suddenly, the usual weight loss tool box is empty.
“Meno-middle” is one of the most common complaints of perimenopausal women. Yet most women have been told that an extra 10–20 pounds is simply a rite of passage at this time of life and they should just accept their “middle-age spread.”
Read more