Gemma

Top 5 Back Exercises for Women (Especially After Childbirth)

Women's fitness /

Top 5 Back Exercises for Women (Especially After Childbirth) Strong back muscles are essential for good posture, daily strength (picking up baby), and long-term health, especially for women after pregnancy and breastfeeding. Carrying a baby, feeding, lifting car seats, and hours spent leaning forward can all lead to rounded shoulders, neck pain, and lower back […]

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Beginner’s Blueprint: Master Boxing Stance, Punches & Footwork in 7 Simple Steps

Fitness, Women's fitness /

Beginner’s Blueprint: Master Boxing Stance, Punches & Footwork in 7 Simple Steps Every client I trained always said they would love to try boxing, but didn’t think they had the strength to. After a few sessions, they were always hooked and found it a stree booster and confidence builder. You want to start? Well, you’re

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The Hormonal Hot List: 6 Key Hormones Driving Your Perimenopause & Postmenopause Experience

Lifestyle, Menopause /

The Hormonal Hot List: 6 Key Hormones Driving Your Perimenopause & Postmenopause Experience If you’re anything like me, you’ve probably felt like your body is going through a chaotic symphony as you approach or enter menopause. You might be asking: What is actually happening in there? After attending a ‘What the 40’s’ talk last weekend

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How I Learned to Swim as an Adult: Benefits, Techniques, and Drills for Beginners

Fitness, Women's fitness /

How I Learned to Swim as an Adult: Benefits, Techniques, and Drills for Beginners Overcoming My Fear of Swimming I used to hate swimming, in fact, I was scared of water if I couldn’t touch the bottom. Going snorkelling, even though I could see the bottom, I couldn’t relax and enjoy it if I couldn’t

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Knee Rehab After Surgery: My Recovery Plan and Exercises That Worked (2025)

Fitness, Rehabilitation /

Knee Rehab After Surgery: My Recovery Plan and Exercises That Worked In January 2024, I had knee arthroscopy surgery to repair damage in my knee. I had been feeling a sharp pain when lunging and then when walking down stairs (especially in heels, which I love wearing!) and it started affecting my everyday life. I

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7 Lunge Variations for Stronger Legs and Core (How to Do Lunges Properly)

Fitness, Women's fitness /

7 Lunge Variations for Stronger Legs and Core (How to Do Lunges Properly) Lunges…What Are They Good For? Lunges are one of the best bodyweight exercises for building strong legs, glutes, and core stability. They strengthen your quadriceps, hamstrings, glutes, calves, and abs, all while improving balance,  coordination and joint strength. Because they work one

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Why It’s Harder to Lose Weight in Perimenopause & Menopause — And How to Fix It (2025)

Lifestyle, Menopause /

Why It’s Harder to Lose Weight in Perimenopause & Menopause — And How to Fix It In recent months, I’ve been having the same conversation with so many women, both in my training sessions and everyday life: “Why is it suddenly so much harder to lose weight, especially around my stomach?” This frustration is real.

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What Is L-Carnitine and Can It Help Women Burn Fat? Our 30-Day Experience

Nutrition, Supplements /

What Is L-Carnitine and Can It Help Women Burn Fat? Our 30-Day Experience Can L-Carnitine Help Women Lose Weight and Shed Belly Fat? As a personal trainer and woman who’s tried nearly every supplement out there, I’m always cautious about recommending anything new, especially when it comes to fat-burning supplements for women. But recently, after

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How to Walk Properly: 4 Simple Steps to Improve Walking Technique, Posture, and Strength (2025)

Fitness, Women's fitness /

How to Walk Properly: 4 Simple Steps to Improve Walking Technique, Posture, and Strength We walk every day, but are we doing it right? Learning how to walk properly is one of the simplest and most effective ways to improve your overall health, posture, and strength. It was where I started with all my clients.

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