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Pippa-Jo Marsden

@mum.on.fire

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Mindset and empowerment mentor; 𝐢𝐧𝐬𝐩𝐢𝐫𝐢𝐧𝐠 𝐩𝐞𝐨𝐩𝐥𝐞 𝐭𝐨 𝐨𝐰𝐧 𝐭𝐡𝐞𝐢𝐫 𝐬𝐭𝐨𝐫𝐲, 𝐜𝐡𝐚𝐧𝐠𝐞 𝐭𝐡𝐞𝐢𝐫 𝐩𝐞𝐫𝐬𝐩𝐞𝐜𝐭𝐢𝐯𝐞 𝐚𝐧𝐝 𝐜𝐡𝐚𝐧𝐠𝐞 𝐭𝐡𝐞𝐢𝐫 𝐥𝐢𝐟𝐞! ♥️🔥💥
#alcoholfree #mumof4

POSTS STORIES REELS TAGGED

#shocktosystem #newme #domore #livelife&lovetolive

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Ever stripped down to your bra and had to run into the garden for air because the heat in your body was suddenly unbearable? In the depths of Winter?

Or gone from tears to rage, to telling anyone who’ll listen that you love them – all in the space of 10 minutes?

That was me as I headed towards 50 with no clue it was actually peri menopause.

I was kindly invited by the lovely Hatty to be a guest on her podcast, REAL MENOPAUSE TALK, to share some of my own experience of peri menopause; how it’s affected me, how I manage my symptoms and my advice as a Personal Trainer for others in the same boat.

We also have a great chat about weight management in menopause, the relationship between our mental health and the bathroom scales. And what really works.

⁠I share my own relationship with ambition and passion – and how I balance the two.

Download REAL MENOPAUSE TALK Episode 83 wherever you get your podcasts from.

And please LEAVE A REVIEW as this is what will ultimately help Hatty keep the podcast going, potentially helping other menopausal women feel in touch and less alone.

And give a follow to @realmenopausetalk too!

Please drop me a comment below here too if you ARE gonna listen, HAVE listened, or have any questions about anything raised.

I really do want to help so please feel comfortable reaching out.

Kate xx
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#realmenopausetalk #yourfuturefit #ditchthescales #menopauseweightmanagement #menopausalweightgain #perimenopausesymptoms #perimenopauseanxiety #perimenopauserage #perimenopausemoodswings #périménopause #ambitioninour50s #careerchangeat50 #midlifecareerchange

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Get a good photo… ummm get any photo 🤣🙈
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We don’t get to be together as much as we should as life is all around us 🙏
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The thing is we have been ‘doing life ‘ together since our childhood years , so the stories are exceptional and the bond is pretty extraordinary 💫

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M I D L I F E B R A V E R Y

Have you found some new kind of courage since hitting midlife?

Done something braver than you’d ever have considered in your 20’s, 30’s or maybe even early 40’s?

Have you noticed a shift towards a more ‘what’s the best that can happen’ attitude to something out of your comfort zone?

Feeling ready to leap into the next chapter maybe?

I definitely have, along with lots of other midlife women I admire on this platform.

This photo is me being brave. 😊

No, it’s not the jumping out of a plane kind of bravery. (Although I might actually do that in 2023!) and you may wonder why me doing yet another tricep dip is any kind of brave at all.

But it is! Bear with me.

In my early 40’s when I first thought about leaving a career in HR behind and retraining to become a Personal Trainer, I was so scared of that enormous leap into the unknown, that I didn’t even mention it to my husband or best friend before burying it in the ‘never ever gonna happen pile’ I was scared people would think I was too old, a joke, past it. Afraid no-one would believe in me. Consequently I didn’t believe in myself.

I never imagined that many years later (yep – like when I was properly ‘old’) I’d be brave enough retrain, create my own PT business, put my face to camera on Instagram and as you see here in this photo – be in a sports bra and leggings (in 5 degrees 🥶) in the middle of Shoreditch, (aka full of cool people) London, having my first photo shoot done.

FOR MY PERSONAL TRAINING WEBSITE!! 🎉🎉

I’m not sharing this post to show off – although I am proud of myself – but to encourage any of you reading this to also be brave. Because it might just be the best thing you’ve ever done!

It doesn’t have to be huge. It could be really very small in others’ eyes but to you it’s significant. And could make you very happy!

I’d love you to share and inspire others below with any tales of bravery – big or small. And tag anyone you know who’s been brave.
Let’s celebrate every leap 💛

#madformidlife

Kate xx

#midlifebravery #midlifecourage #midlifechange #youcandoit #taketheleap #takethefirststep #marvellousmidlife #madformidlife #newchapterbegins

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E N J O Y Y O U R B O D Y!

I wasn’t planning to post today but I came across this track on line and it really resonated.

I’ve had a bit of an off week physically, which is unlike me and has made me rather anxious. I had some kind of stomach bug and then a fatigue I haven’t felt for a few years. I’m waiting for some blood test results for my iron. 🙏🏻🤞🏻

But the point of sharing this isn’t about me, but to say please try and enjoy what your body can do for you today. In midlife we can have a tendency to look backwards and focus on what we USED to be able to do, look like, achieve. And we completely overlook what amazing, fun, challenging and life affirming things our bodies can do TODAY!

Ok, I’m not saying don’t keep working on your fitness, your strength, getting that heart rate up higher more often. But have a look through your camera roll, like I did to make this reel, and I bet you’ll find lots of great photos of your body allowing you to have a great life. Photos of you dancing, walking with family, swimming in the sea, gardening… etc

And when you find some, please take a moment to recognise how lucky we are! 🎯🎯

There may be someone reading this whose body is currently not supporting them to enjoy these things. I bet they wish it did. And they’d make the most of it. ❤️

So let’s try and do that every day we can.
You in?

What do you think? Do you agree we can get better at this? Please share ⬇️

And I’d love you to share what great moments you see in your camera roll! ⬇️⬇️⬇️

Kate xxx
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#bodyappreciation #bodypositivity #gratitude #practicegratitude #madformidlife #midlifewellness #positivethinking #positivementalhealth #menopausewellness #yourfuturefit

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5 MINUTE STRENGTH WORKOUT 🏋🏼‍♀️

This workout is for your legs, glutes and shoulders and packs a punch in just 5 minutes!

If you have time and the ability, then of course I’d love you to repeat the circuit up to 4x through but if 5 minutes is all that’s in the tank today – it’s better than nothing and all these 5 or 10 minutes here and there add up.

AND MAKE A DIFFERENCE!

CIRCUIT:

💥 Squat Press
💥 Dumbbell/Kettlebell swing
💥 Good Mornings
💥 Dumbbell Snatch (30 seconds each side)
💥 Plank Kickbacks (30 seconds each leg)
💥 Around the Worlds

Do each exercise for 45 seconds, or around 12 reps each but 30 seconds each side as above for two of them.

Please note, you can go quite heavy with the dumbbell snatch and the dumbbell swings – you’ll surprise yourself. You want it to be feeling really quite tough by the last 2 repetitions of the exercise.

Give it a try and see how you feel! What’s the worst that can happen?

And the best? Just 5 minutes may just change how you feel about the day and even yourself. 😊

Any questions on technique, which dumbbells to use, anything really – please ask below or DM me.

➡️ Do now if you’re in the zone or save to do it later.
➡️ Tag any friends in comments that may be wanting to get going. Maybe you can do it together virtually?

Who works out in their garden like me? And who’s an indoor person? Love to imagine you doing my circuits so please share below ⬇️

Kate 🤸‍♀️🤸‍♀️
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#dowhatyoucanwhenyoucan #yourfuturefit #everybitofexercisehelps #menopausehealth #perimenopausefitness #menopausesupport #personaltrainerinmenopause #exerciseinmenopause #achievableworkoutsforwomen #exerciseformentalhealth #mentalhealthinmenopause #strongfeelsamazing

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TOOTHBRUSH CHALLENGE

A WALL SIT

Had you realised that if you did an exercise each time you brushed your teeth, that over the course of a week that adds up to 28 minutes?

28 minutes of exercise without having to find additional time in your already busy schedule!
What’s not to love about that?

And let’s face it, brushing your teeth is quite boring – or is that just me? 😁

So, this week’s challenge is a wall sit. A great exercise to strengthen your quads, glutes, hamstrings and calves. Fantastic for muscular endurance too.

TECHNIQUE:

👉🏻 Make sure your knees are above your ankles and bent at right-angles - as if you’re sitting on an imaginary chair
👉🏻 The full length of your back should be pressed firmly against the wall – lower back especially
👉🏻 You should feel your body weight in your heels rather than your toes
👉🏻 Knees stay over ankles
👉🏻 It's likely you’ll feel the burn pretty immediately in your legs (quads and hamstrings). That’s ok: push through it if you can.

🎯 Hold this position for as long as possible - maybe aiming if a beginner for 30 seconds (the toothbrush is your timer) and building up to a full 2-minute hold
🎯 If you can’t yet get to the 30 second mark – just count or set the timer on your phone and see if each day you can hold it for longer.

💡 When you need to break, slide yourself back up to standing using the wall rather than letting all the pressure go to your knees

💡I suggest doing it in slippers with a tread, shoes or barefoot – not socks - so your feet don’t slide forwards

Try to commit to twice daily for the full 6 days. I want you to see how by being consistent, you’ll see progression. Which is going to make you feel SO good!

Are you in? Share below ⬇️

And if you’re happy sharing please pop below how you’re getting on across the week : it spurs others to keep going too.

And if you share to stories don’t forget to tag me and use #toothbrushchallenge

Good luck! 💛
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#toothbrushchallenge #yourfuturefit #allexercisecounts #doingwhatyoucanwhenyoucan #perimenopauseexercise #menopauseexercise #personaltraineroverzoom #midlifereinvention

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10 MINUTE STRENGTH CIRCUIT

I’ve deliberately split these 10 minutes into a workout that is half lower body and half upper body.

This is a little more challenging than interchanging one lower body exercise with an upper body one.

But it’s only 10 minutes so I figure you can handle it!

If you’ve chosen to do this circuit a few times through (amazing!) then it still works well as one half of the body gets a rest before you put it back into action.

Lower body can all be done bodyweight if that’s where you’re at. And if you’re ready to progress it you can add in pulses (see video), besides of course, selecting a heavier weight.

CIRCUIT:

👊🏻 Reverse Lunge
👊🏻 Goblet Squat
👊🏻 Curtsey Lunge
👊🏻 Lateral Lunge

All of the above can be done bodyweight if a beginner or recovering from injury

👊🏻 Shoulder Press
👊🏻 Bent Over Row
👊🏻 Bicep curl with extra spice

I’m always thinking that many of you may be menopausal and having a challenging day as you see this. And that it may be the last thing you feel up to doing.
That’s why I keep these circuits short but effective.

Doing what you can when you can, is my approach, so I urge you to just have a try.

The mental benefits of even just 5 or 10 minutes will come as a huge surprise if you’re new to resistance training.

Plus you’re choosing to do something positive for yourself and realising that you count. You’re important. Your health is important.

Let me know what you think of the workout. 🙏🏻💛

Save it so you can do any time (DM me or ask in comments if you’re not sure how to do that)

And tag anyone you think may just feel better for putting themselves to the top of the priority list if only for 10 minutes.

Anyone up for it?

Kate xx
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#menopausehealth #menopausefitness
#homeworkoutsforwomen
#dowhatyoucanwhenyoucan #strongbonesandjoints #midlifewomen #midlifelikeaboss #strongbodystrongmind #resistancetrainingspecialist #resistancetraineronline #yourfuturefit

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This week’s daily challenge : RENEGADE ROW

This is such a great exercise as you’re working multiple muscle groups: upper back, abs, shoulders and biceps.

If a beginner, I suggest starting bodyweight only and progress to using dumbbells as you become stronger.

You may prefer to add this challenge to a workout or after a run or a cycle so you’re already warm.

TECHNIQUE:

👉🏻 Start in a press-up position with a dumbbell in each hand if using
👉🏻 Position your arms so that your shoulders are directly over your wrists
👉🏻 Move your feet so they’re shoulder-width apart. The wider your feet, the more stability you’ll have
👉🏻 Your body should form a straight line from your heels to your head
👉🏻 Tighten your core muscles and concentrate on keeping your hips as still as possible. (a small movement is unavoidable as you shift weight from one side to the other)
👉🏻 Keep your hand/dumbbell close to your body as you make a rowing motion – up towards your ribcage until your elbow is pointing upwards
👉🏻 Alternate sides

MODIFICATION:

👉🏻 Too hard bodyweight only? Go on to your knees. Or perfect your plank first, then progress to a renegade row

THE CHALLENGE:

🎯 12-16 reps - so 6-8 each side
🎯 daily for 5 days

This is all about adding exercises into your repertoire that you can aim to make part of your day… in time.

It’s about grabbing that opportunity when you can for 5 minutes of stress busting, lean muscle making, bone strengthening exercise.

Technique is key to making these few moments really count (and safe!) so please do watch the video and as always, comment below ⬇️ or DM me if any questions at all!

SAVE and TAG someone you challenge to do it with you. An accountability buddy can be really helpful.

Kate 💛
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#yourfuturefitweeklychallenge #strongatanyage #midlifehealth #menopausefitness #perimenopausefitness #menopausefitnesscoach #yourfuturefit

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This was our last women’s retreat held at our Arnside venue we danced with the amazing Sophia. @manchester_samba_rainha tells her story of her love of Samba dancing and the history, why we should all embrace dance and movement as therapy!

My story began as a child, with my first dance class from then on dance was my thing, my passion.
As I got older and family traumas became the norm, dance was my escape, my distraction, where I felt safe and loved.

Whilst studying Dance and physical theatre at University I was looking for something more, I felt I had lost my connection, my passion.

That’s when I discovered Samba, for me I loved the drums, how they rumbled through my chest. I felt alive, free and without knowing I was releasing stored trauma in my body, opening my heart and healing from within.

Samba comes from the descendants of slaves, it was born during suffering, the essence of samba is the liberation of suffering. This is why so many people connect with it, and when you understand this it no longer is only about a performance and the costumes but about liberation!

Now that I understand this I have changed my teaching, focusing on liberation!

Everyone experiences trauma, some bigger than others, still trauma nevertheless. What some don’t realize is that trauma can store itself in the body put us into survival mode and in some cases materialize into ill health. This is why it’s important we learn how to release stored trauma, and what better why to do it through the rumble of samba drums?!

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You can change your direction in any moment.

#mysoberjourney #sobermovement #recoveryispossible #wedorecover

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Did you know there are 2 whole years of workouts I’ve shared with you on this little platform? 🎉🎉🎉

Nearly 2 years to the day since I shared my first video after qualifying as a Personal Trainer.

I hadn’t really used Instagram before then, apart from sharing the occasional holiday snap with friends. It’s accurate to say I was clueless.
(ask the friend who gave me a quick lesson in how to do a story!)

I’d certainly never spoken to camera or shared anything fitness related.

I was in HR for 25 years and never needed to.

So this was all new to me.

I remember reading somewhere that it’s better to just jump straight in with Instagram and think that if your posts help just one person – then that’s a good enough reason to keep going.

So I tried that. How wrong could it go? 😂

And from the comments and messages I get from you lovely lot, the more motivated I am to keep posting.

My hope is that every time I share, that someone somewhere, gets something from it:

… be it motivation, inspiration, technique tips, modifications or just helpful information.

But 2 years in and I’m still winging it.

So – please keep the comments, DMs, the shares to stories and the saves coming – they help me understand if what I’m sharing resonates and is helpful. Just a simple “I did this circuit today Kate” is enough to inspire me to do another one!

Plus on a day where I’ve been super busy teaching my 1-2-1 clients and am starting to run out of energy – they’re incredibly motivating!

Thank you! 😘

Please share below ⤵️ if there’s anything you’d like more of / less of … unless it’s Harry Styles related and tnen I’m not listening! 😜

And if you’re wondering where all these workouts are on my page - go to highlights “workouts”. Or just message me and I’ll help.

Kate xx
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#achievableworkoutsforwomen #homeworkoutsforwomen #exerciseinmenopause #menopausehealth #perimenopausehealth #yourfuturefit #stronginmidlife #midlifehealth #personaltrainerforwomenonline

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