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Faith Dey at EHow supports #HerMoJo - a gentle 'nudge' to help get more women & girls, more ACTIVE!

• Exercises for women over 50 are very important if you include strength training. Learn about exercising and conditioning for women over 50 with help from a nationally recognized fitness specialist in this free video clip.
• Expert: Faith Dey        Filmmaker: Vincent Buckley
• Series Description: Getting fit and staying that way doesn't have to drain your wallet with expensive equipment purchases or gym memberships. Find out how to get fit at home or even at work with help from a nationally recognized fitness specialist in this free video series.

More info: faithdeyfitness.com  Twitter: @FaithDeyFitness 

Promote your WomensSports video on #WSNetTV - send a link to jo.c@wsnet.co.uk with some info about your exercise programme.

Have you seen MoJoManuals? FOOTBALLMoJo, LACROSSEMoJo, ROWMoJo, NETBALLMoJo – www.WSNet.co.uk/MoJoManuals

MoJoManuals addressing the wide range of issues which teenage girls face as they engage in competitive sport. Predicated on 'Physical Literacy' but also cover a range of other emotive issues such as: body image, diet, fit or thin, social media, training with menstruation, coaching style etc. – which impact how girls engage/drop out of sport – and potentially go on to be elite athletes and confident, mature young women outside of sport.

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

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Blogilates supports #HerMoJo - a gentle 'nudge' to help get more women & girls, more ACTIVE!

Your kettlebell home workout.

Cassey from Blogilates and Rosa from http://www.Rocofit.com teach you a beginner's kettlebell workout! If you don't have a kettlebell, you can just use a dumbbell! Cassey Ho is a certified Pilates and fitness instructor, winner of YouTube Next Trainer, and was also recently named FITNESS Magazine's Best Healthy Living Blogger.  MORE  www.blogilates.com/

So why not join in? Keep active during the Coronavirus outbreak.

Promote your video on #WSNetTV Send a link to jo.c@wsnet.co.uk with some info about your exercise/coaching programmes.

Have you seen MoJoManuals? FOOTBALLMoJo, LACROSSEMoJo, ROWMoJo, NETBALLMoJo – www.WSNet.co.uk/MoJoManuals

MoJoManuals addressing the wide range of issues which teenage girls face as they engage in competitive sport. Predicated on 'Physical Literacy' but also cover a range of other emotive issues such as: body image, diet, fit or thin, social media, training with menstruation, coaching style etc. – which impact how girls engage/drop out of sport – and potentially go on to be elite athletes and confident, mature young women outside of sport.

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

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Three types of exercise for you menopause - cardio vascular, resistance (load bearing) and flex & stretch

Exercise, sport and generally keeping active are important for women of all ages.  As we face menopause and all the associated hormonal changes – maintaining our ‘core’ can make a world of difference as to how we enjoy this phase of our lives.

Your core is key to all movement skills – it builds your ‘mojo’ – and is what all athletes rely on for effective sporting movements. It also underlies a range of issues which occur after middle age; poor posture, stability, digestion, balance, back pain, muscle loss, osteoporosis, flexibility, urinary leakage, heart health, falls prevention, breathing etc. These all become intrinsically linked during menopause. If one declines they all start to ‘gang up’ often to a point of being overbearing.

It’s the suite of muscles which connect the upper and lower parts of your frame. It holds, protects and stabilises organs and helps with balance, breathing and stability. Think of it like a disposable coffee cup. Your pelvic floor is the cup bottom, the abdominals/obliques (tummy muscles) are the walls of the cup and your diaphragm sits on top like a lid. If  those muscles aren’t working in unison the core becomes wobbly – just like a coffee cup – until you press the lid on. Then it becomes ridged  . . . and wont leak!

Posture & stability - falling over is the most common cause of non-fatal injury in women. Loss of estrogen weakens muscles and it can affect the inner ears, which assist our sense of balance.

Better balance - Incontinence often occurs during menopause. Keeping your core strong provides better balance and helps distribute pressure evenly including when your bladder is full. Tai Chi, yoga, and basic balance exercises can help you get stronger, be more in control of your movements, and be in better balance.

Breathing - also plays a role here. Poor (shallow) breathing can negatively impact control of your pelvic floor. Engaging your diaphragm (the 'lid') to breath improves proprioception - part of the body’s balance system that communicates between core and pelvic muscle to help balance.

How do I choose? – consider three elements; cardiovascular, resistance (load bearing) and flex & stretch. Try to get a bit of each element in whichever activity you choose to do. We rank sports/activities in our MenoMoJo manual under those three elements. Overall aim for 2-3 hours of moderate aerobic activity each week.

Enjoy – most important choose exercise that you will enjoy and feel euphoric about achieving. Be aware of your target heart rate and track intensity using the ‘talk test’ – you should be able to talk and breath comfortably whilst ‘working out’.  If you suffer from osteoporosis avoid high impact aerobics or activities where a fall is likely. Always talk to you medical practitioner before any major change in your exercise routines.

The role of exercise in abating many symptoms such as hot flashes, however, remains inconclusive. But, exercising beyond menopause is still the only noncontroversial and beneficial aspect of lifestyle modification – so embrace it.

Follow @Meno_MoJo on Twitter and find more information in our FREE MenoMoJo - magazine  - http://wsnet.co.uk/menomojo-magazine

Picture credit (C) - PowerhoopUK

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

14:00

The FIVE 5 TOP TIPS getting into Nordic walking

Whether you want to shed a few pounds, increase your fitness, protect your joints or simply have a fun sociable walk, Nordic walking ticks all the boxes.  It may not be as trendy as running or cycling but it offers much more of a total body workout and is truly something that will help keep you fit and active for the rest of your life.

Benefits of Nordic walking.
1.  It’s enjoyable – and anyone can be good at it
There are many things in life that we have to do because we are told to or ought to.  Exercise should not be one of them.  Nordic walking is simply a good walk made doubly effective by adding poles and clever technique and enjoyment is a key benefit for our Nordic walkers.  Exercising in the fresh air; the feeling of fitness and wellbeing it gives them; the places it takes them to; the people they meet; the non-competitive nature of it; and the ability to be good at it even (especially) if you’re not the ‘sporty’ type are part what makes Nordic walking so unique.
2.  Helps with weight loss
Nordic walking is energy thirsty.  In our research project carried out last year walkers burnt up to 45% more calories Nordic walking than ordinary walking (the average was 15%).  Other research records similar gains.  This is because Nordic walking brings many more muscles into play than ordinary walking – your chest, arms, shoulders, abs and other core muscles are all involved as well as your legs.  Plus the poles propel you forwards helping you walk faster, raising your heart rate and expending energy.
3.  Tones your muscles and helps keep your bones strong
Muscles need to be worked to stay in good shape and Nordic walking works over 90% of them. Public Health England recently specifically recommended Nordic walking as a muscle and bone strengthening and balance activity.  It tones your legs, sculpts your arms, cinches your waist and tightens your core.  Its weightbearing nature and the added resistance provided by the poles also helps improve bone health and strength.
4.  Protects your hip and knee joints
Those of our walkers with sore hips or knees frequently tell us how good Nordic walking is for easing the stress on their lower body.  Research supports this.  In one trial comparing the forces on joints when Nordic walking vs ordinary walking on the flat, there was an overall reduction in the sheer and compression forces on the hip and knee joints and an astonishing 28% reduction on the shear force at the knee.   It was not just hips and knees, the lumber spine and ankles also benefited.  Improved posture through Nordic walking as well as taking some of the load off the lower body through the poles clearly benefits joints.
5.  Strengthens your heart and lungs and benefits those with asthma
Nordic walking gets your heart rate up.  Much more so than regular walking.  Our research showed an increase of up to 33 beats per minute when walking on the flat.  It also makes you puffed because you’re walking faster and using more muscles.  The benefits of exercise for your heart and lungs are well documented.  Amongst other things it helps lower blood pressure, reduces your risk of heart disease and type 2 diabetes and keeps your arteries clear.
Asthma sufferers who have started Nordic walking with us have seen great improvements.  Here’s what Heather has to say: “Signing-up as a member for two sessions a week, I quickly started to notice the health benefits: improved fitness; less breathlessness; an improvement in my walking and posture; and an overall sense of achievement…My asthma has receded to the extent that I no longer use steroid or reliever inhalers and although not confirmed by my GP yet, I feel it has resolved. I am not afraid of the challenge of exercise; I now embrace it.”
6.  Boosts your circulation
All exercise (if done at a sufficiently intense level) improves circulation because it increases the rate at which blood is pumped round the body.  However Nordic walking is additionally beneficial.  The technique encourages active feet, a full arm swing, and squeezing and opening the hands round the pole.  All of which boosts circulation, particularly the efficient return of blood back to the heart. 
7.  Improves your lymph drainage
The lymphatic system is hugely important.  It helps to protect us from infection and disease and is a vital part of our immune system.  We have clusters of lymph nodes all over our body including under our armpits and Nordic walking helps these in particular to function properly through its emphasis on good posture, correct breathing and a full arm swing.
8.  Mental wellbeing
Exercise helps reduce stress and anxiety and it’s even more effective when done in a green environment. No surprises here - nature is intrinsically good for the spirit. Not only is Nordic walking outdoors, it’s also a social activity – another stress buster, mood enhancer, and friendship creator.  You’re literally and metaphorically moving forwards.
9.  Visit new places
Whether it’s new parks and walks locally or trips further afield, Nordic walking is a gateway for exploring.  The poles provide support and the technique promotes good posture giving you the confidence and stamina to tackle challenges that you’d never thought possible.  

Not every sport suits everyone but walking is hard-wired into our DNA and Nordic walking adds a mighty turbo-boost. 

How to Nordic Walk - CLICK - 5 EASY STEPS

Why not join in? Follow them on Twitter: @BristolNordicWa

Promote your WomensSports video on #WSNetTV - send a link to jo.c@wsnet.co.uk with some info about your exercise programme.

Have you seen MoJoManuals? FOOTBALLMoJo, LACROSSEMoJo, ROWMoJo, NETBALLMoJo – www.WSNet.co.uk/MoJoManuals

MoJoManuals addressing the wide range of issues which teenage girls face as they engage in competitive sport. Predicated on 'Physical Literacy' but also cover a range of other emotive issues such as: body image, diet, fit or thin, social media, training with menstruation, coaching style etc. – which impact how girls engage/drop out of sport – and potentially go on to be elite athletes and confident, mature young women outside of sport.

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

14:00

The Female Athlete Triad is a syndrome of three interrelated conditions that female athletes & players often expereince.

They exist on a continuum of severity, including: Energy Deficiency with or without Disordered Eating, Menstrual Disturbances/Amenorrhea, Bone Loss/Osteoporosis.

Read more about Female Athlete Triad - extract from MoJoManuals - helping teen girls enjoy competitive sport by overcoming some of the many issues they face!

The advice we offer in the Feeling Good zone – bone health, healthy food, rehydration, the menstrual cycle and smart training – is there to  help you train well and support you being a young woman as well as an athlete. We want you to be on top form and avoid habits which can lead to lack of energy, tiredness, disrupted periods - and even fragile bones. Any combination of disordered eating, menstrual
problems and bone health in female athletes (plus any associated energy deficit/lowered performance) is often described as the ‘Female Athlete Triad’.

Food and water to fuel your exercise - Eating the right foods at the right times will help avoid ‘Female Athlete Triad’ – other signs to look out  for are: feeling overly tired from excessive training, over exercising or decreasing the amount of food you eat. Abnormal eating habits restricting foods, skipping meals, eating disorders) can also result F.A.T. symptoms – causing low energy levels. These can disrupt your period and increase risk of injury. So, eat and drink smart to train smart! 

Keep track of your menstrual cycle - By using a period tracker app (or tracking the start and end dates of you period in a diary or calendar) you will be able to work out your menstrual pattern. Irregular or multiple missed periods can impact bone health by disrupting oestrogen levels. If you have missed periods or your periods haven’t started by the time you are 15 OR if you began breast development more than three years ago and haven’t started your periods, it’s worth arranging a check-up just to make sure everything is OK.

Bone growth – your bones are growing fast in the early teens so, again a healthy diet that includes calcium (see page 32), sensible training and period tracking are all essential to keep them strong.

Read more about HerMoJo HERE - Buy/Download your digitalcopy HERE - prices from1 Euro

"HerMoJo - Empowerment, Inner strength & outer confidence, combined with the resilience to overcome fear of judgement in sport . . . and the ability to grow that confidence into everyday life to become a stronger more empowered women." Find out more . . . HERE!

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.