Jill Rush Personal Fitness

26/04/2026

Sunday long run down the River Lea.

26/02/2026

CALF RAISES while sitting , post-meal: Why experts are recommending it.

Most health tips demand big lifestyle changes, but sometimes, small and almost invisible habits can make a real difference to your health.

Drs quite commonly refer to the calf muscles as the ‘second heart ‘ as they push blood back up towards the heart against gravity. After eating, the body directs more blood to the digestive system, sometimes making circulation slower in other parts.

Gentle calf raises counter this by encouraging better blood flow, reducing the chances of sluggishness or even blood sugar spikes.

10/10/2025

This guy talks so much sense.

07/02/2024

I have some PT slots temporarily available in my studio in Bocking at a discounted price.
£28 per session PAYG.
Available 7 am or earlier if you are game ! on Mondays, Tuesdays or Wednesdays. 💪
Please share ……

01/02/2024

‘You are what you eat: a twin experiment’ on Netflix is well worth a watch.

24/12/2023

Merry Christmas all!

26/11/2023

11 mile run in Southend and Leigh. Saw a lady swimming in a normal costume and a bobble hat! Well you wouldn’t want to get cold! 💪😂

02/08/2023

Some of you may have heard the findings of the recent study in the British Journal of Sports and Medicine last week. This championed the role of isometric exercise (contraction of muscles without movement in the joints - e.g wall sits and planks) in the lowering of blood pressure. In fact it is cited as the most effective exercise method for bp lowering.

This report contradicts findings of a 2017 study and current best practice guidelines which state that isometric exercises should be avoided for clients with high blood pressure or cardiovascular disease. Until there is confirmation through a change in best practice guidelines I will continue to avoid these exercises with hypertensive clients.

28/04/2023

A one min wall sit per day will:

-Improve your posture
-Strengthen and tone your legs
-Improve your core strength

Start with 20-30 secs and build up.
(Smiling is optional!).

02/01/2023

For those of you who weigh yourself today after the festive season and find you have put on a few pounds don’t panic. This is temporary. It is probably just the extra carbs you have eaten.

For every gram of carbohydrate you eat and your body stores for energy, you also store 3-4 g of water in muscle tissue to help store the energy , (glycogen).

If you go back to normal dietary habits after Christmas you will lose this water in a few days.

27/12/2022

A repost from two years ago. Still relevant. 🙂

5 reasons why you should NOT run off your Christmas dinner!

1. There’s more to exercise than burning calories....
Don’t use exercise to validate what you eat. Do what you enjoy or it won’t last.
2. Our bodies need fuel whether we exercise or not....
People often think ‘I have run for an hour so I can eat the mince pie’, whereas we actually need food whether we have run or not.
3. Our bodies are very good at maintaining control. As long as you go back to normal practices quickly over indulging for a few days may mean gaining only 1-2 pounds and that’s if you really go for it! Our bodies tend to crave fruit and vegetables after a period of over indulging.
4. Listen to your body... If you fancy a few chocolates then have them. You are much more likely to over indulge if you deny yourself!
5. Embrace the extra time you get at Christmas...... Rather than seeing this rest period as time when you HAVE to exercise, see it as time when you can set out on a run without the pressures of normal life.