From One Boss Lady To Another

So, I took some time out from blogging. I needed to recoup & re-energise. But I’m glad to say that I’m back with a really interesting post for you today. This one’s specifically for the females out there. I’ve asked a female PT to answer some girl specific fitness questions. 

Rebecca Ettienne is a qualified Personal Trainer who specialises in working with busy mums. She kindly offered her insight & expertise for this article. The questions below are those I’ve had asked to me by other females looking to start their own journey. 

Why is it that women have a higher body fat percentage than men?

Women's bodies use fat to regulate their hormones, which is evident when bikini competitors lose their menstrual cycle whilst competing (their body fat percentage is drastically decreased, which in turn plays havoc with their hormones.) The other factor is men naturally have a higher percentage of muscle, which burns far more calories, therefore making fat gain slower than for women.

Can I exercise on my period?

Of course. In fact, it can make you feel far better if you do.

However, its completely down to personal choice, and if you suffer with particularly heavy periods, or feel extra lethargic whilst on your period; then its perfectly acceptable to take a few extra rest days.

What are your tips for exercise & nutrition through menopause?

Weight training is brilliant for keeping joints strong and supple, and it becomes harder to lose weight as you age, so being wary of sticking to a balanced, healthy diet is also a must.

Again, because women's bodies require fat to regulate their hormones, a higher fat diet is usually suggested for women entering menopause.

For older women looking to make a change to their diet & wanting to start exercising more; what are the 3 most important pieces of advice you'd give?

1 - Find some form of exercise that you enjoy, something you will stick to. Consistency is always going to be the key and if you find workouts to be a chore, then you'll never stick to them.

2 - When changing your diet, don't try to do everything at once. Make small changes to your habits and they will all add up over time. Cutting everything out in one go, will make you feel miserable and you'll 100% fall off the wagon.

3 - Don't let age be a factor in whether or not you succeed. It's never too late to start, to learn new things and to make improvements. If you're a complete beginner, then do a couple of sessions with a PT, until you know the correct form and have a suitable program to stick to.

Will strength training make me muscley/bulky, if I only want to tone up?

No not at all, unless you are lifting some serious weight and eating a TONNE of food.

It's actually really difficult to build muscle, but adding some will actually create the toned look most women are going for. As well as making you feel absolutely amazing.

Why are warm ups/cool downs (stretching) so important?

Simply, to prevent injury.

If you got in a car, you wouldn't expect it to go to 60mph the second you pressed the accelerator. Nor would you expect it to come to an immediate standstill as soon as you pressed the brakes. Our bodies need time to get warmed up, and once your blood is pumping at speed around your body, its also going to need time to slow back down again.

Is it true that my boobs will lose their elasticity if I lose weight?

Unfortunately, it will be true for some, but not for everybody. It depends where your body stores most of its fat, and how much you lose.

A great way to keep them looking perkier, is to make sure we're adding lots of chest exercises like press ups/bench press, flyes etc.

I'm post-pregnancy and looking to shed some weight, but I have diastasis recti. Should I wait until its healed, or can I start training?

Very good question, because most women's diastasis recti will not fully heal by itself, meaning that adding in specific core exercises designed to repair this, are essential.

Every woman should wait until their 6 week postnatal check with a GP is completed, but after you have the all clear, follow a core workout programme, designed by a qualified instructor, alongside your normal workouts. Avoid exercises like the conventional sit-up, until your diastasis recti is healed.

Is it true that women's hormones play a part in weight-gain? If so, should I be taking supplements?

Estrogen can be a cause of weight gain most commonly when the levels are too low, which is why as we reach the menopause our weight may increase/is harder to lose.

However, too high levels can also cause weight gain by affecting our insulin levels.

Additional supplements aren't required if you have a balanced and healthy diet, avoiding eating extra calories than required; however there are lots of natural ways to increase estrogen levels through food intake - for example, flaxseeds, soy beans and nuts.

What is it really like for women starting out in the gym? How can I feel more comfortable as a gym newbie?

Honestly, I tell all my clients - nobody is looking at you! Most gyms are covered in floor to ceiling mirrors, which can be really off-putting. But actually the reason is, so that you can watch your form when performing exercises; therefore everybody is actually watching themselves, not the person next to them.

95% of gym goers feel the same way, however it's handy to remember, everybody is there with the same goal. To get fitter and healthier, and everybody was new once.

Are there any tips you can give me, as a woman, starting my fitness/health journey?

1. Your body is amazing, and it will adapt to whatever you do to it, consistently. Consistency being the key word. Results don't happen overnight, because your body has to realise it NEEDS to adapt, but keep it up for a few weeks and you will start to see the difference.

2. The first two weeks are the hardest. Following on from point one, when you first start your journey, everything seems hard, tiring, you may even feel hungry all the time. But if you can force yourself to stay consistent in those first few weeks, you will start to notice changes in your body, mood, fitness etc - and suddenly it ALL becomes much easier.

3. Stop talking negatively to yourself. Mindset is everything and your body will respond according to how you treat it. If you keep telling yourself you can't do it, you won't be able to!

4. Don't derail all your progress every weekend. Feeling better, looking better, involves lifestyle changes. You can 100% still enjoy treats, but don't counteract all your hard work.

5. Make it fun! If you don't enjoy your workouts and you none of your meals excite you, then you'll never stick to it long enough to see any changes.

A massive thank you to Rebecca for her time & insight in answering these questions. Sometimes you just need another woman to answer the more ‘intimate’ fitness questions. 

If you fancy signing up for online coaching with Rebecca, you can contact her by giving her a follow & message via TikTok or Instagram. Www.TikTok.com/Youevolved or www.instagram.com/you_evolved