Building Strong Women: Teaching Health and Fitness from a Young Age

Raising daughters in today’s world is both an incredible privilege and a deep responsibility. When we think about preparing our daughters for the future, our first thoughts turn to education, career opportunities, and social values. But there’s another pillar of strength that is often overlooked for young girls: health and fitness. Girls in particular tend to face issues around body image and self-esteem, and it’s a well-known fact that exercise can help positively influence both of these. How can we go about supporting our daughters in the health and fitness area to grow into strong, leading women?

Here are some ways you can help your daughter (or other young girl in your life!) build a strong future:

Redefine strength beyond appearance

Kids pick up on a lot more than we give them credit for. The way we talk about exercise and fitness around them is likely to be mirrored in them later on. Instead of talking about exercise as a tool to “look a certain way”, teach your daughter that movement is about what her body can do: run faster, lift heavier, climb higher, recover quicker. When strength and performance become the focus, fitness becomes empowering rather than restrictive.

Make movement fun and accessible

Introduce her to a wide variety of physical activities – team sports, weights, martial arts/boxing, swimming, yoga, or hiking as a family. Let her discover what she enjoys most. For younger girls (<14 years), it is particularly important to expose them to a range of sports so they can fine-tune a range of coordination, balance and agility that are essential at that age. Specialising too early can lead to an imbalance of some of these skills or lead to burnout. By removing the pressure of sport, she can experiment with what she likes and build a positive relationship with training.

Teach nutrition as fuel, not restriction

Help her see food as energy that fuels sports, school, and growth. Teach balance, not extremes. Encourage her to eat for strength, energy, and recovery so she sees fuelling her body as a form of self-respect rather than a punishment or a diet. This is easiest modelled by you! If you’re practising similar habits and mindsets, the young woman in your life is much more likely to understand the benefits and follow in your steps.

Introduce her to strong female role models

From Serena Williams to everyday women at the gym, surround your daughter with examples of women who embrace health and fitness as a wonderful thing. Representation matters. When she sees other women lifting weights, running marathons or practising yoga with joy and strength, she’ll understand that being strong is something to be proud of.

Training our daughters for strong futures means showing them that their bodies are not problems to fix, but powerful tools to guide their dreams. Health and fitness gives them the confidence to move through life with resilience, strength, self-respect and energy.

Let’s get our girls moving!

“Fitness HQ for women is North Shores 24/7 Boutique gym, just for ladies”

Does More Exercise Mean Better Health for Women?

In a world that praises hustle culture and the idea of “no pain, no gain”, it is easy to believe that when it comes to fitness, more is always better. However, the truth is that exercising too much can have serious, and often overlooked, impacts on women’s health; both physically and mentally.

Undeniably, exercise is great for you. It strengthens your heart, muscles, and bones which are great for us women across all our phases of life, but especially in some, such as menopause, when having strong bones and muscles are especially helpful. Having a strong body helps in day-to-day mobility, as well as preventing countless diseases. But, just like many other things, too much of a good thing can become bad. What are the impacts of doing too much, without enough fuel and rest?

Hormonal imbalances and menstrual disruption

When your body is under too much stress trying to recover from the load of all the working out, it can start to sacrifice other bodily functions, such as your period. Your body is smart; it signals to the brain that as there is not enough resources (food) to recover the body, it must be unsafe to reproduce and therefore the body should converse its energy by stopping your period (amenorrhea). As a woman, one of your best indicators of health is regular periods during the menstrual age. Even throughout menopause, it is important not to over exercise because the hormone changes already stress your body and adding too much additional stress can put you at a greater risk of illness or injury.

Bone health at risk

When the body is under stress, it can suppress the production of reproductive hormones like Oestrogen. Not only can this cause your period to stop, but as Oestrogen is vital for keeping bones strong, your bones can become brittle, which puts you at a greater risk of injury, such as a broken bone or stress fracture. As we reach menopause, having strong bones is even more important as we tend to lose muscle density as our Oestrogen levels naturally decline through menopause.

Limiting your goals

When we exercise, our cortisol levels rise, which is a natural response to the load of working out. However, when we exercise for too long, our body can start releasing very increased levels of cortisol. Cortisol is a stress hormone and can tell the body to hold onto fat, which if fat loss/weight loss is your goal, exercising for too long can become become counterproductive.

Mental and emotional burnout

Aside from the physical impacts, over exercising while under-fuelling/under-recovering can lead to mental and emotional burnout. Pushing yourself past your limits can lead to anxiety, irritability, and burnout. The joy of movement may become a source of dread and the pressure to always do more can erode self-esteem rather than building it.

What can you do?

Health is more than just working out. Make sure you’re eating a balanced diet and eating enough to support your level of exercise. Prioritise sleep, and build in time for stretching, gentle activity (walking/light biking), and other recovery (hello sauna!) outside of your workouts to aid your body in its recovery.
As always, make sure to listen to your body and tune in to what it is telling you.

“Train hard, recover harder.”

“Fitness HQ is a locally owned and operated boutique women only gym, based in the heart of Albany. With 24 hour access, you can get fit, when it fits you!”

How to eat around training

Most of us know what we need to eat to support our goals; lots of whole foods with fruit and vegetables, and a nice balance of carbs, protein, and healthy fats. However, sometimes the line blurs on when to eat, to feel our best while working out. There are also a lot of myths and misconceptions out there that can confuse us e.g., doing cardio fasted will tap into fat stores.

Before Training

Try not to eat a large meal within 1-2 hours of working out. Eating too much too close to gym time can make you feel sluggish, especially if it is a particularly high protein or fat-heavy meal. About 30 minutes – 1 hour before training, have something small and carb-based, with less fat. Carbohydrates are the body’s preferred source of energy, and fats can slow the absorption of the carbs, so the time it takes for you to get that energy will take longer. Don’t be tempted to skip a meal or snack before working out, as you may feel lightheaded, or tired, which may cause you to sacrifice your form and performance.

Some good pre-workout snacks could include:

A banana
A piece of toast with jam
Small bowl of porridge

After Training

After your workout, try to have a meal or larger snack, with more of a protein focus, with some carbs, to replenish your energy and help your muscles recover. For women, the optimal window for refueling post-workout is between 30-45 minutes. During this time, insulin levels are at their peak, which means that the carbs you eat can be easily transferred to replenish the muscles and liver. This means you will recover faster, and see better results. A good post-workout meal could be:

Roast kumara and tofu power bowl with tahini dressing
Chicken and brown rice vegetable stir fry
Omelet with mushrooms, cheese, spinach, and fresh avocado on the side
Can of tuna with quinoa, greens, cucumber and avocado

If you can’t eat as soon as this after your workout, try having something protein-dense after working out to tie you over before you can eat a proper meal. This could be:

Two boiled eggs
A protein shake
Greek yogurt with fruit

These are all easy read-to-eat foods that you can pop into your gym bag and effectively support your goals!

Put simply, eating before a workout is important for energy levels and being able to push yourself in the gym so you can lift heavier loads. It is best to go for something small and more carb based within 30 min – 1 hour of working out.

Eating after a workout is important for muscle recovery and progress. Go for something more protein based within 30 min – 45 min of finishing your workout.

Play around with some different foods pre and post-workout. It might be helpful to keep a note of how you feel eating different things. We all tolerate different foods better or worse than others, so see how your energy levels and performance compare between them. Find what works best for you!

5 great walks to do around the North Shore

Particularly in the warmer weather, hiking is a great way to get active in nature. Whether it’s over chats with a friend, or just you and the birds, it’s sure to get your heart rate up get the endorphins flowing and a great way to stagger your training.

1. Okura Bush Walkway

This walk starts from the Stillwater side of the trail, where you wind your way through a mixture of grassy paths and sandy beaches before getting onto the trails for a beautiful walk that’s secluded from the busy roads. This one is sprinkled with sweeping views.

2. Long Bay to Okura

This walk starts from the opposite side to the Okura Bush Walkway, at Long Bay Regional Park. These non-technical trails oscillate up and down to the water’s edge throughout the walk. Granny’s Bay along the way is great for a breather or to dip your toes. Great one for running too, if you’re in for the challenge.

3. Kauri Point Domain

Unlike the Okura and Long Bay walks, this domain is dog-friendly. Mostly gravel, but otherwise non-technical. If you feel like heading down to the beach, Fitzpatrick Bay Beach is also accessible from this walkway. For an adventure off the path, you can walk around the small headland on the beach back to the path at low tide.

4. Gills Reserve

Take a small walk through some shaded trees to get to a pretty waterfall and bench seat. Continue on down the track through the native trees of New Zealand for a refreshing walk just by Albany.

5. Bays Coastal Walk

Start from the beach closest to you and either wind your way towards Long Bay, or towards Milford around the beach. This walk can be done at low tide, or by darting up to the footpaths if the tide is in.

“Fitness HQ for women is North Shore’s Boutique 24 hour Womens gym. We offer a range of group fitness classes, 24/7 gym, personal training, infrared sauna and an in-house massage therapist”

How to train with your cycle

For women in fitness, your cycle has a profound impact on how you feel throughout the month. One day you’re feeling on top of the world, ready to conquer the new squat world record, the next you’re struggling to curl the dumbbells you were easily repping a week ago.

This is because of our fluctuations in hormones throughout our cycle. This causes dips and rises in your energy levels, and can affect our performance inside the gym.

Let’s break down our cycle and it’s four phases:

Menstrual phase is when you have your period. This lasts for two to seven days, averaging at five days for most women. Here, your hormones (oestrogen and progesterone) are at a low level – this is what encourages your uterus lining to start shedding. This is known to cause a dip in energy, and is why many women feel sluggish during this phase. This dip in energy means it’s a good idea to focus on slower, lower-impact training.

Good classes to go to:

Flow yoga
Yogalates
Barre
Pilates

Follicular phase begins at the same time as your period starts and ends at ovulation, lasting around 14 days if you have a 28-day cycle. If your cycle is shorter or longer, the follicular phase will be shorter or longer. During this phase, the ovaries are stimulated to produce and mature an egg to release at ovulation. Here, your oestrogen levels begin to rise, causing you to feel more energised and happier. This is a good time to focus on more strength-based and power movements.

Good classes to go to:

Body burn
Pump
Fit hop & Zumba
Step
F.I.T

Ovulation usually occurs around the middle of your cycle, at around day 14 if you have a 28-day cycle. If your cycle is shorter or longer ovulation will occur earlier or later. This is where a matured egg is released from one of your ovaries and begins to travel down the fallopian tube towards the uterus. Here, your oestrogen levels peak, and you will feel the most energised. This is a good time to really push yourself, particularly in endurance activities.

Good classes to go to:

Body burn
Pump
Fit hop & Zumba
Taibo
F.I.T

Luteal phase begins after ovulation and lasts until your period starts, about 14 days. Here, your progesterone levels peak. If the egg is not fertilised, progresterone falls towards the end of this phase as your body prepares for its next cycle. Progesterone has a ‘depressant’ compared to the energising effect of oestrogen, which leads to lower mood. This is a good time to focus on slower, more relaxed movement.

Good classes to go to:

Flow yoga
Relax yoga
Yogalates
Pilates

Overall, make sure to listen to your body throughout your cycle and adapt your training to suit your energy levels. As women in fitness, we naturally experience these changes and working with our bodies, rather than against them, helps us build a stronger body – mentally and physically.

“Fitness HQ for women is North Shores 24/7 Boutique gym, just for ladies”

The Importance Of Recovery

It’s easy to get over-excited and want to ramp up your training quickly when you join the gym, however it is important to consider recovery time too.

Taking a rest day, where you’re doing just a light stretch or walk, helps our bodies to repair. When we work out, we create small tears in our muscle tissues, which when they heal, grow back stronger.

If we don’t allow our bodies this recovery time, the muscle tissues struggle to keep up and you’ll end up working out with sore muscles. The risk of working out when your mind and body are tired is that fatigue often causes us to work out with poor form, increasing the chances of acquiring an injury, such as the common overuse injury tendonitis.

Training too much without resting can also see your fitness progress grind to a halt. We release stress hormones when we exercise, and just like working long hours with no days off can negatively impact your health, too much exercise without rest can lead to burnout.

Burning out can affect our central nervous systems, throwing everything out of whack. This can leave you feeling constantly tired and drained. Your workouts will feel harder than usual and you’ll feel less satisfied with your performance.

Instead, focus on the consistency with which you work out. A great way to stagger our exercise is alternating high intensity and low intensity exercise. For example, if you smashed a heavy weight session one day, the next day doing some active recovery like some light cardio or yoga will really help recover the body faster while also getting some movement in. Exercising a few times a week (at a good intensity) all year will see you with much more successful results, than going every day for a month and then not being able to train because of injury or burnout.

Remember to look after yourself – it’s all about balance.

“Fitness HQ for Women mission is to provide women of all walks of life an environment where they can feel empowered to live a healthier lifestyle. We provide over 20 Group Fitness classes, personal training and a 24-hour main gym.”

Eating Well by Using the 80/20 Rule

When we start thinking of our New Years resolutions to ‘eat healthy’, we suddenly find ourselves researching “What is the best diet” and going through the yo-yo cycle of dieting on and off all year. We personally believe the diet that is the best, is the one works best for YOU. You don’t even have to call it a diet and just call it “ Good Nutrition”.

The 80/20 rule can be applied to help you balance your eating. The 80/20 rule refers to the idea that 80% of the food you eat in a day is largely whole foods with a combination of complex carbs (carbs that slowly absorb into your body, such as kumara or whole grains, rather than ones that give you a quick sugar spike like white bread), lean protein (skin-off chicken, eggs, beans etc.), and fruit and vegetables. Some healthy fats such as avocado or nuts can be included which will slow your digestion and help you feel fuller for longer, decreasing your likelihood of overeating. That other 20% gives you room for the occasional meal out with friends, or a bit of chocolate with your tea before bed.

The key word is balance. It is unrealistic to eat foods that are optimal for our physical bodies 100% of the time. Restricting yourself to only ‘healthy’ foods can be achievable for a while, but this type of restriction may lead you to feel out of control and end up overeating in a yo-yo style of nutrition.

Instead, applying the 80/20 rule can aid you in long-term commitment to your health, and help you work towards your goals more consistently.

“Fitness HQ for Women is a New Zealand owned and operated gym in the heart of Albany, North Shore. Our services include group fitness classes, personal training, infrared sauna and providing a 24-hour access, boutique women-only gym”

Falling Off The Wagon (and how to get back on track)!

It happens to the best of us. One moment we’re happily powering through workouts and eating well, and the next we’re skipping the gym and our habits have slipped.

It can seem like a slippery slope back to square one, so here’s how to stop your slump in its tracks.

Ask yourself:

Why did I start going to the gym in the first place?

Take a few minutes to write down, or say out loud, why you want to show up to the gym. Is it to be able to play with your kids? Feel better in your own skin? To reduce bone loss as you get older? Whatever the reason, don’t just think it; make sure you either write it down or say it out loud. This helps you to acknowledge it properly and identify your WHY.

What went wrong that meant I fell off the wagon?

Did you commit to going to the gym at 5am, 6 days a week for a few weeks before realising that you can’t maintain that with your busy life? Are your workouts too strenuous? Consider what you can adapt within your workouts to make them more manageable and easier to show up to. Did you forget to schedule time for yourself?

Do I have an all-or-nothing mindset?

Remind yourself that a 20-minute workout is still worth it! Instead of justifying ‘Oh, I don’t have time for a whole hour workout, I just won’t go’, show up for something shorter! Make it work for you, not the other way around.

Some days, walking in is the hardest part. Even if you are not feeling that motivated, walk in the door and see how you feel. You will most likely do more than you thought and thank yourself later. If you are still not feeling very energetic, don’t get yourself down about adapting your workout to how you are feeling.

Once you have asked yourself these questions, make a plan of action. What will you do to get back on track? Make it manageable, be realistic, and get back to achieving your goals!

“Fitness HQ is a locally owned and operated boutique gym in the heart of Albany. With 24 hour access, you can get fit, when it fits you!”

Benefits of Cross Training

For women in fitness, cross training is a great way to get fitter and minimize injuries.

Cross training refers to incorporating a range of activities, outside of your ‘main’ one. For example, if you run multiple times a week, but participate in no other forms of training, adding in some strength training and cycling would be a great way to accompany your training.

The reason cross training is so beneficial is that it allows your body to worked in a different plane of motion, and use a different set of muscles. This creates a more ‘well-rounded’ fitness as the smaller muscles, in particular joint supporting muscles, become stronger.

Coming back to the running example, if you are always using the same muscles while you run, other areas may become weak in comparison. This imbalance of strength can make you more prone to injuries – and no one likes being injured!

Cross training also adds recovery into your main sport, without losing progress. Cycling as a runner is a great way to maintain cardiovascular fitness, but with using slightly different muscles. This means you can get your heart rate up and increase your fitness, without fatiguing running-specific muscles! This increased recovery time means you can go harder and faster in your running workouts. This concept can be applied to not just running, but any other sport.

If you’re a woman who loves the gym, incorporating a few brisk walks, or a couple of light bike rides or runs a week is a great way to increase your efficiency in the gym. Your fitness will increase, and you’ll gain more power in the gym, particularly through higher-intensity exercises such as plyometric (jumping) exercises. You could also try mixing up different styles of group fitness classes and using your body in different ways. Alternativity higher intensity classes one day to low intensity can get you the best results and stop you over training and getting burnt out.

A mix of cardio and strength training can also help you lose weight faster than either one alone. Weight training increases your muscle mass, and a higher muscle mass means you burn more calories at rest, contributing to weight loss. Cardio, on the other hand, burns through calories quickly before that energy can be stored as fat deposits. Combining both allows you to take advantage of the benefits of both.

As a result of cross training and incorporating cardio if you only lift weights, you will feel healthier, and stronger, and you will minimize the risks of injuries that come with only working out in a specific area. Adding in a range of different styles of exercise will have a flow-on effect to other area of your life and you’ll soon be noticing that you’re not as puffed at the top of the stairs!

“Located in Albany on the North Shore, Fitness HQ is the gym for Women. We run over 20+ group fitness classes as well as providing a safe comfortable space for ladies to work out in our main 24 hour gym”

Training for Menopause: What we really need to know and do!

All ladies dread the “changing of life” and the symptoms that it can bring. Unfortunately, it will happen to all ladies at some stage in their life, the average age being 51, but it can be anywhere from 45 – 55 years old.

What is menopause?

Menopause is technically diagnosed by the absence of any menstrual period. However, you can even be in perimenopause 7-10 years before this age too and start to experience symptoms as early as your 40’s or even your late 30s.

Did you know that estrogen effects every organ system in a woman’s body from the brain, skin and hair to the gut, joints, bones, muscles, and reproductive and cardiovascular systems. Our sleep can become more disrupted and inflammation can increase. Resulting in over 40 symptoms that a woman may experience from perimenopause to post-menopause, a woman can spend one third of their life trying to cope with menopausal symptoms. Some of the most common symptoms are Hot Flashes/Flushes, Insomnia, Weight Gain, Increased Visceral/Belly Fat – you can keep track of this by the waist-to-hip ratio, Hair loss/changes, Memory loss/brain fog, Mood shifts eg impatience, increased risk of depression.

As we age our hormone levels of estrogen, progesterone, and testosterone decrease, and we start to lose muscle mass (sarcopenia – age-related muscle loss) and gain fat, particularly around our belly, belly fat or visceral fat is fat stored around our internal organs. Too much belly fat can lead to insulin resistance, an increase in inflammation, and a heightened risk of metabolic syndromes e.g. diabetes, hypertension, and cardiovascular disease.

With decreased estrogen production, women have an increased risk of heart disease, osteopenia (bone mineral density is lower than normal – before osteoporosis), and osteoporosis (bones become weak and fragile).

What can we do about it?

Through this period of our lives, we need to focus on keeping our metabolism up. This is done through strength training and building lean muscle which will increase your metabolism and fat burning. The amount of muscle mass we have defines our basal metabolic rate – or the rate at which we burn calories at rest ( Basal Metabolic Rate, BMR)

It is very well known that women are more likely to develop osteoporosis than men. Estrogen is essential for healthy bones and unfortunately, after menopause the level of estrogen in the body falls and can lead to a rapid decrease in bone density.

Resistance training before menopause is crucial to assist with building and maintaining bone mineral density. Yes, you can still build muscle post menopause, it just takes more effort and time.

Things we can do to help our transition and beyond:

Increase Protein intake – 1.2-1.5 grams per kg of body weight, Aim for 20-30 grams per meal.
Fibre – try to get at least 25 grams a day (preferably from food). Fibre is a prebiotic and promotes a healthy gut biome. A high-fibre diet helps you maintain a healthy weight, lowers cholesterol, regulates blood sugar levels, and reduces your risk of heart disease and cancer. It can help you lose weight because it displaces other less satisfying calories. More fibre-rich foods mean lower insulin levels and slow
Reduce added sugar – consume less than 25 grams of added sugar daily, this does not include the natural sugars found in fruit, vegetables, and dairy. Added sugar disrupts your gut microbiome which can lead to developing insulin resistance.
Progressive Strength Training – at least 2 times per week, preferably 3 – 4 days, lift heavy / less reps.
Increase your general daily movement – get your steps up!
At least 150 mins of moderate intensity physical activity a week – zone 2 training, this is low impact and requires a consistent pace at 60 – 70 % of your maximum heart rate (MHR = 220 – your age). Prolonged high-intensity or endurance training can contribute to high-stress hormones.
Prioritizing recovery – Exercise creates little tears in the muscle, which causes soreness. Rest provides the time for your muscles to repair and grow. You might need more recovery time as you age and progress through menopause.
Reduce stress – chronic stress contributes to inflammation through elevated cortisol levels and may cause increased blood pressure, headaches, depression, and anxiety. Here are some ways to help actively lower your cortisol levels, journaling, breath work, yoga, meditation, sleep hygiene, and saunas.

What type of exercise is best?

All exercise is beneficial BUT

Resistance training is essential. It improves insulin sensitivity by increasing muscle mass (so more cells take up glucose) and directly stimulates bone-building activity.
Pilates and Yoga for meditation, breath, mobility, flexibility and load bearing.
Aerobic training to help maintain a healthy cardiovascular system (150 mins per week)
Self-maintenance like foam rolling, trigger ball, core/posture exercises.

Need some help in the gym? Come work with one of our personal trainers and get confident doing resistance training, at the right intensity. Email us: info@fhq.co.nz

“STRENGTH OVER SKINNY”

” Fitness HQ for Women is the North Shores boutique 24/7 womens gym. At Fitness HQ we pride ourselves on having an inclusive gym where women can feel comfortable and non-intimidated”