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Why Strength Training After 40 Is One of the Best Things You Can Do for Your Body

Why Strength Training After 40 Is One of the Best Things You Can Do for Your Body

by | May 28, 2025 | Gym

As women, our bodies go through big changes as we reach our 40s and beyond. Hormones start to fluctuate, muscle mass begins to decline, and things we once did with ease can start to feel harder. You may feel more tired, less toned, or find it harder to manage your weight — even if your habits haven’t changed.

Here’s the truth: this stage of life requires a different approach to exercise. As Dr Stacy Sims famously says, “Women are not small men.” Our training needs shift with our hormones — and strength training becomes one of the most powerful tools we can use to support our changing bodies.

Why Strength Training Is Non-Negotiable After 40

Whether you’re peri-menopausal, menopausal, or post-menopausal, strength training helps you:

  • Build and protect lean muscle
    Muscle mass naturally declines with age — but resistance training helps you hold onto it (or even build it back). That means better shape, tone, and metabolic support.
  • Support your bones and joints
    Bone density decreases during menopause. Lifting weights provides the stimulus bones need to stay strong, reducing your risk of osteoporosis and fractures.
  • Balance your hormones and mood
    Resistance training helps regulate insulin, stress hormones and even sleep. It’s also one of the best natural ways to lift your mood and reduce anxiety.
  • Improve body composition – not just weight
    Many women find that traditional cardio doesn’t work the way it used to. Strength training shifts the focus from the scale to body composition — less fat, more function.
  • Increase energy and independence
    Everyday things like lifting shopping bags, going up stairs or getting off the floor feel easier when your body is strong. It’s not just about fitness — it’s about quality of life.

But I’ve Never Lifted Weights Before…

That’s ok. You don’t have to “go hard” or know your way around a gym. You just need a plan — and someone who understands what this stage of life feels like.

I offer 1-on-1 strength sessions for women 40+ that meet you where you’re at. We focus on proper form, gradual progression, and training that respects your energy, hormones, and lifestyle. Whether you’re managing menopause, chronic conditions, or just want to feel more in control of your body — I’m here to help.

Strong looks different on everyone. Let’s find what it means for you.
Book here!

 

How Parkinson’s Exercise Support Helps with More Than Just Movement

How Parkinson’s Exercise Support Helps with More Than Just Movement

by | May 23, 2025 | Parkinson's Disease

When most people think of Parkinson’s exercise, they picture physical training – movements to improve strength, balance, and coordination. And while that’s important, the real benefits often go far deeper.

As someone who works closely with the Parkinson’s community, I’ve seen how tailored, one-on-one movement support can impact not just the body, but also mood, confidence, and quality of life.

1. Movement Builds Confidence

My sessions are designed around you – your symptoms, your goals, and how you’re feeling on the day. We use proven techniques, including PD Warrior principles, boxing-based drills, and strength training to support neuroplasticity (your brain’s ability to adapt and form new connections).

It’s not all about pushing hard. It’s about staying consistent, challenged, and supported.

2. Support That Goes Beyond Exercise

Many clients say they feel more in control and less isolated after starting 1-on-1 support. We talk, we move, we adjust — and you get personalised care without needing to fit into a group setting.

That said, for those who want a social outlet, I also run regular walks and small gatherings through my Young Onset Parkinson’s community. It’s always optional.

3. Part of a Wider Team

If something arises that’s outside my scope — such as changes in voice, thinking or memory, or other concerns — I’ll connect you with trusted professionals. I work closely with local Parkinson’s educators, the nurse practitioner at the hospital, and other allied health providers to ensure your care is joined-up and considered.

Looking for personalised Parkinson’s support that fits your life and symptoms?
Let’s have a chat about how 1-on-1 movement training can help.

Call Emma on 027 431 5920

 

 

 

Struggling with Motivation? Reignite Your Winter Routine

Struggling with Motivation? Reignite Your Winter Routine

by | May 14, 2025 | Behaviour, Clients, Fitness, General Health, Movement

When the mornings are dark and the air’s chilly, it’s easy to lose your rhythm with exercise. Motivation dips, and suddenly it’s been weeks since your last walk, class, or stretch.

But here’s the truth — winter is when movement matters most.

Cold weather can make us feel sluggish, stiff and even lower our mood. Staying active helps combat those winter blues, supports immunity, and keeps our joints and muscles functioning well. And you don’t always need to push hard — consistency over perfection is the key.

Here are a few gentle reminders to help you reconnect with movement:

  • Keep it simple. You don’t need an hour-long workout. A 15-minute stretch, walk or strength circuit still counts.
  • Move at home. No commute, no cold wind – just you and a warm space. Try bodyweight strength, balance exercises or boxing moves.
  • Buddy up. A friend, partner or trainer can help make movement feel less like a chore.
  • Book it in. If it’s in your diary, you’re more likely to do it. Treat movement like any other appointment.

And if you’re still not sure where to start — that’s where I come in.

I offer in-home and personalised movement sessions tailored to your needs, energy and goals. Whether you’re rebuilding strength, managing a health condition or simply needing a bit of encouragement, I can help you find a routine that fits.

Ready to move again?
Book a free consult or get in touch to talk through what might suit you best.

Latest article with Parkinson’s New Zealand

Latest article with Parkinson’s New Zealand

by | Apr 29, 2025 | Parkinson's Disease

Check out my latest article for Parkinson’s New Zealand, I was recently featured in both their digital and printed newsletters. Here is the full article –

Making Movement a Daily Habit: Staying Motivated with Parkinson’s

Living with Parkinson’s presents challenges, but regular exercise is a powerful tool for managing symptoms and enhancing well-being. Evidence suggests that consistent exercise may help slow Parkinson’s progression.

However, staying motivated isn’t always easy, especially when dealing with fatigue, pain, stiffness, balance issues, or apathy—common symptoms that can make even the simplest tasks feel overwhelming. Acknowledging these barriers and working within your capabilities is the first step toward establishing a sustainable and empowering exercise routine.

The Power of Consistency

Exercise is as vital to daily life as eating well or getting enough sleep. The key isn’t perfection—it’s consistency. Even on low-energy days, small movements count. What matters most is the habit of starting. The duration or intensity can be adapted to how you’re feeling, but committing to some form of movement each day helps maintain momentum.

Exercise strengthens both body and mind. It’s not about being perfect; it’s about showing up for yourself every day, no matter how small the effort might seem.

Overcoming Common Obstacles to Keep You Moving

Living with Parkinson’s presents challenges, but staying active is possible with the right strategies. Rather than aiming for a perfect routine, focus on finding ways to move that work for you.

Fatigue: Energy levels can fluctuate, making it tough to stay consistent. Break movement into small, manageable chunks throughout the day. A brief stretch or short walk can be just as beneficial as a longer session when done regularly. Think little and often.

Stiffness: When movement feels difficult, begin with gentle stretches or range-of-motion exercises to ease into activity. Starting slow helps loosen tight muscles and prepares your body for more movement. Less movement leads to more stiffness, making it harder to get going again.

Balance Issues: Feeling unsteady can make exercise daunting. Incorporate movements while seated or use supportive surfaces, such as holding onto a countertop for stability. You can exercise from a seated position effectively if you are having a weaker lower body day or feeling unbalanced.

Apathy and Motivation: On low-energy days, simplify your approach by setting small, achievable goals, such as standing up every hour or stretching for five minutes. Celebrating these small wins can build momentum over time. If apathy is a challenge, creating a reminder list of daily tasks can help prompt action, even when motivation is low, encouraging movement and a sense of accomplishment.

Pain: Chronic pain can be a significant barrier to movement, but gentle, regular exercise can help ease discomfort over time. It’s important to focus on movements that feel manageable and supportive. Start by engaging in activities that encourage relaxation and mobility without increasing pain, such as slow stretching, mindful breathing exercises, or light walking. Incorporate pacing strategies—short sessions followed by rest—to help prevent overexertion. The goal is to keep moving within your personal limits, helping to build resilience and gradually reduce pain flare-ups.

Recognising these challenges and adapting your routine to fit your needs can make movement a positive and manageable part of daily life.

Building Motivation and Discipline

Motivation can be fleeting, but discipline will keep you moving forward. Establishing a routine is essential for making exercise a consistent part of your life. Here are some strategies to help stay on track:

  • Choose What You Enjoy: Enjoyment makes it easier to stick with your routine. Explore different activities until you find something you enjoy and engage in.
  • Make It Social: Join a class, exercise with a friend, or involve family members to make your sessions more enjoyable and engaging.
  • Set Realistic Goals: Start small and build gradually. Celebrate small wins to stay motivated.
  • Create a Routine: Set regular exercise times that fit into your schedule—just like brushing your teeth, it becomes second nature with time.

The Power of Exercise Snacks

Short bursts of movement, or “Exercise Snacks,” can be effective, providing boosts of energy and focus without overwhelming fatigue.

Incorporating visual reminders—such as sticky notes or setting alarms—can help keep movement at the forefront of your day. Plan your exercise sessions around your medication “on times” to ensure you’re moving when your body feels its best.

Embracing Empowerment Through Movement

Regular movement supports symptom management, improves balance, and enhances mood.

It’s important to listen to your body and be kind to yourself. There will be good days and challenging days—what matters is continuing to show up, no matter how small the effort.

Closing Thoughts: Movement with a Smile

I know it’s easy for me to say, and much harder for you to do—I see it firsthand working with the Parkinson’s community. Many people push themselves to do everything perfectly during classes, feeling anxious if they can’t. But here’s the thing: exercise isn’t about perfection. It’s about showing up, trying your best, and allowing yourself room for a little lightness.

The best approach? Embrace exercise with a bit of brevity—give yourself permission to be playful, have a laugh, and even be a little silly. Try not to judge what you can or can’t do—see each class as an opportunity to move in a way that works for you, meet some lovely people, and enjoy the experience. Movement doesn’t have to be serious to be effective. It’s about finding joy in the process and celebrating the effort, no matter how small.

Movement is a key part of living well with Parkinson’s, supporting physical function, mental clarity, and emotional resilience. Making movement a daily habit builds a foundation of strength, confidence, and determination to face each day.

Start where you are. Take one step at a time. Each movement counts, and every effort helps you feel stronger and more in control of your well-being.

If you need support or guidance in developing your exercise routine, feel free to reach out—I’m here to help you every step of the way.

 

 

 

 

 

 

15 Steps to Make 2025 the Year You Prioritise Yourself

15 Steps to Make 2025 the Year You Prioritise Yourself

by | Jan 22, 2025 | Behaviour, General Health

Putting yourself first is not selfish; it’s essential for your well-being and growth. You don’t need to do all of these steps, but integrating even a few into your life can make a meaningful difference.

Here’s a streamlined plan to help you make 2025 your healthiest year yet.

  1. Support Your Partner’s Healthy Choices by Joining Them
    If your partner wants to change their diet or lifestyle, support them by participating. Shared goals foster accountability and success.
  2. Eat Mindfully
    Slow down during meals, chew thoroughly, and ensure you swallow each bite before raising your fork again. This encourages proper digestion and helps you recognise fullness. Ask yourself if you need to finish everything on your plate each time.
  3. View Physical Activity as Hygiene
    Think of exercise as you do brushing your teeth — a non-negotiable part of daily self-care. Find a form of exercise you enjoy.
  4. Hydrate First Thing in the Morning
    Start your day with two glasses of water to rehydrate after sleep and energise your body.
  5. Make Decisions Based on How You Want to Feel
    Your current feelings may not guide the best choices. Instead, align your actions with how you’d like to feel later.
  6. Optimise Meal Proportions
    Build meals with a balanced 1:1 ratio of protein to carbohydrates. This can help stabilise energy and support your goals.
  7. Prioritise Sleep
    Go to bed 20 minutes earlier each night. Across a week, this adds up to over two extra hours of restorative sleep.
  8. Prepare Meals in Advance
    Set aside two hours each week for food preparation. Having goal-aligned meals ready removes decision fatigue and supports consistency.
  9. Experiment with New Recipes
    Try a new recipe every couple of weeks. Expanding your palate and culinary skills can keep eating well enjoyable.
  10. Reframe Negative Feelings
    Remember that “feeling yuk” is just a passing emotion. Moving your body or choosing a goal-aligned meal can shift this perspective quickly. The main goal being to feel good in yourself.
  11. Embrace Small Wins
    A short, 10-minute workout is better than skipping exercise altogether. Consistency outweighs perfection.
  12. Enhance Sleep with Evening Carbs
    If you’re struggling to sleep and follow a low-carb diet, add a small portion of starchy carbohydrates like kumara to your evening meal.
  13. Adjust Family Meals to Your Goals
    Focus on tailoring your breakfast and lunch to your plan. For dinner, join the family’s routine. Progress isn’t about perfection; it’s about persistence and consistency.
  14. Stick to Long-Term Goals
    Approach diet and exercise with a year-long perspective. Sustainable changes take time but deliver lasting results.
  15. Reconnect with Your Why Daily
    Not everyone will support your journey, and that’s okay. Stay grounded in your reasons for change and revisit them regularly to stay motivated.

By incorporating these steps into your routine, you’ll create a solid foundation for lasting self-prioritisation and health throughout 2025.