Rachel - Body Engaged

12/01/2023

Mental Health & Social Media

I tend to be quite open about my own mental health. I think it is important that we all keep an eye on our own as it can fluctuate throughout the year and throughout our lives. This time of year in the Northern Hemisphere, particularly in those areas that experience short day light hours, we are more likely to experience low mood.

In December I realised my mental health had taken a dip. To be honest it took a lot to admit that things were not good. Nonetheless, it was the case and I was fortunate enough to be able to recognise it and realise that I needed to do something about it.

One of the things I did seemed to have a bigger impact on my wellbeing than I had anticipated was deleting all social media apps off my phone, which I did prior to Christmas. I had noticed that as my mood had deteriorated that the amount of time I spent on social media had increased. I was reading toxic comments sections or doom scrolling. Although it didn't create my depression it didn't help. Also my automatic response to notifications on my phone meant I was not particularly present in conversations and real life around me (so I limited those too).

Now don't get me wrong, "leaving" social media has not been a cure all for my mood I am doing many other things to improve that, but it has definitely given me headspace and time. I am still quite clearly on social media for work purposes, but I have made it harder to access (apologies if it takes me longer to respond).

So far it has meant that I have made more time for doing things that are better for my health, like exercising, going outside, cooking, focusing on other aspects of my business and studying.

Hopefully you haven't reached this point with social media (maybe you haven't noticed). However, if you are feeling low and your time on socials is out of hand or contributing to your mood, then try take a break. See how you feel after a week and take it from there. Personally I won't be adding them back.

If you are struggling with your mental health see the link in my bio with links to services.

02/01/2023

Habits:
Did you know that it is estimated that on average it takes 66 days to form a new habit. Some believe in a 21/90 rule. Where the habit starts to set in by day 21 and then if continued for another 90 days it will have become a habit.

In reality timing varies vastly and it will depend on you as an individual and also on how much you enjoy the particular thing you are trying to make a habit or whether you begin to enjoy it along the way.

What can help you stick to your habit:
* I find adding my habit to my list of tasks or diarising it helps me to get it done. Writing it down solidifies it in my mind and I love ticking something off a daily list (even if I had already done it before I wrote it).
* For some habits such as fitness routines it helps to have a buddy or join a class/club to help you enjoy it more.
* Correctly framing your reasoning for introducing a habit can also lead to better results, try not to think about what you are missing out on to introduce the habit, but the benefits it will bring you in the future
* If you miss one day, try not to let it take you off track. Acknowledge it and just go again the next day. Depending on where you are at in your journey it may be starting to form your habit again, but if you are trying to form healthy habits for life it really doesn't matter how long it takes the habit to form as long as you keep striving towards it.

Here's to healthy long term habits that see you living a strong. healthy life into the future!

Happy 2023!!

# change

18/09/2022

Pool with a view.

30/08/2022

Planks...
What does a plank work?
Primarily
• Re**us Abdominis (six-pack muscle)
• Transverse Abdominus (deep abs)
• Erector Spinae (muscle that runs along the spine)
Secondarily
• Internal & External Obliques (side abs)
• Gluteal muscles (bum/lower back)
• Quadriceps (front of thigh)
• Gastrocnemius (calves)
• Deltoid & Rhomboids (shoulders)

Did you know the humble plank engages that many 👆muscle groups?
Planks often crop up as part of viral challenges due to easy comparison based on time held. These challenges can be inspiring for some but incredibly unhelpful or off putting for others.
If the challenge suits you, get on board.
If it doesn’t don’t do it, but also don't immediately disregard planks forever!

If you are going to try them it’s all about setting them up & modifying as you need to!

How do I do a plank?
• Start on your hands & knees
• Bring your elbows to the floor making sure they are directly below your shoulders
• Lay your hands flat on the floor or clasp them together – whichever suits you for comfort
• Step your legs back one at a time into the full plank position
• Hold your pelvis in a neutral position (avoid tucking it right under)
• Push back through your heels – this reduces pressure in your upper body
• Try to keep your back as flat as possible & your shoulders away from your ears
• Breathe!

How do I modify a plank?
• From full plank position drop your knees down as you tire – start in full plank even for half a second to make sure your arms start in the right position.

How do I modify a plank following diastasis?
• Avoid starting from the floor
• Rest your elbows on a raised surface which lifts your torso & puts less pressure on your abs
• Definitely build up to doing planks postnatally – particularly if you have diastasis, if you’re not sure if you have it there are ways to check that your PT can talk you through – drop a comment or DM if you don’t have a PT and are wondering!

Personally, I think plank is an exercise worth considering.
It works a huge range of muscle groups & every time I can hold one that extra second longer than I did last time it makes me feel strong! 💪

28/07/2022

On Holiday:

I’ve been thinking about holidays, but maybe not how you might think.
What I’ve been thinking about is how much pressure there seems to be to never take a holiday from your – even when you are literally away on – and I genuinely could not agree less with that statement!
The pressure can come from both internal and external sources.
Unfortunately, there’s not much you can do about the external voices telling you it’s all or nothing except perhaps mute those voices when you need to.
But on the internal front remember is just as important as physical.
Hopefully the below might help you feel less guilty about giving yourself a break:
• Our bodies need rest. This one is important, so I think I’ll say it again. Our bodies need rest! It helps us avoid injury, it lets us recover and it allows us to assess our goals and programmes.
• Holidays often offer an opportunity to add different activity to your day. Why not try with the people you’re with, go for a swim or spend time enjoying a cycle ride. We tend to have fewer time constraints while on holiday meaning you can be active throughout the day rather than at a set period in between all the other things our regular day includes.
• Most of us are not off to the Olympics when we get back from holiday. A few days off from our usual training will not cancel out any and all of the progress we have made on our exercise journey.
• Holidays are a wonderful chance to spend time with people we perhaps don’t get to see all that often. When fitting our holiday around our all or nothing workout plans, we miss out and so do other people.
If exercising in your usual way is something that will make your holiday better, then by all means, carry on! Please be mindful and take new environments into account if you do as you might need more water than usual for example if you are somewhere particularly hot.
When it comes to exercise and holidays, I am not suggesting that you must not exercise on holiday. Rather I am encouraging you to remember that resting is not cheating, and you can be kind to yourself if resting is what’s best for you on holiday.

21/07/2022

Why Am I a PT? 

Why are you a PT must be one of the more common questions I get, so let me tell you. 

Short answer: it’s a job that lets me guide people as they find confidence in their abilities and achieve goals they’ve set or (even better) things they always thought they’d never be able to. 

Long answer: I’ve had a fairly tumultuous relationship with fitness and body image.  Past Rachel wouldn’t believe it, but I’ve discovered that fitness doesn’t have to be a punishment or a chore. 

My own fitness journey has helped make me feel more confident in both myself and my abilities – not to mention the long list of benefits fitness bestows; ask your medical professional what weightlifting can do for bone density.  As a PT I get to share that with others, I get to help people find what kind of fitness suits them (maybe it’s running, but equally maybe it’s dancing or weightlifting).  I am their guide in trying something they’re hesitant about, their reference in safe and effective technique or someone to check back in with when it’s time to move their program forward.   

And that’s the best job I can think of! 

I can’t be anyone’s clock though, I’m too busy watching and guiding to count, but counting is surely the least important thing a PT needs to do. 

Did you know: I run programmed small group classes that give you all the benefits of PT programming and guidance at 1/10 the price.  DM if you’d like to know more. 



Photography
Model/Client

[Image Description: Rachel and a client training on trx outdoors]

24/04/2022

TW: Discussion of EDs within blog

After the Q&A last week (thank you all for your input), I tried several times to put it in a story, but as always being concise is not my greatest skill. So instead here it is in writing.

Happy for the debate to rage on further, let me know your thoughts.

The reason I posed the question on my stories last week (on the UK government decision for food and drink businesses with more than 250 employees to show calories on their menus) is because I had been out and seen it for...

22/04/2022

Happy 🌎 Earth Day!

Get outside into nature. Go for a walk and just take it in.

🌿

02/02/2022

After almost 5 years I have decided to change my Instagram account to rachel_bodyengaged. I have also moved away from my logo to using my actual face, albeit currently a slightly younger face as I dislike having my photo taken and this is currently still my favourite picture of me.

Make the Healthy Change was a brand to hide behind for a relatively shy and nervous person whilst entering a new industry. I am still relatively shy and nervous, but as my business has developed into something more (check it out Body Engaged by Rachel] if you haven't already) I decided that I needed to grow a little too.

So this is me, yes if you have seen my feed you will have seen me before, but now I am trying to own my awkward videos and be a little bit more visible.

I am proud of myself and what I have started (although I will agonise over the fact that I have said this publicly) so owning it feels important. It might be fledgling at present, but if I don't shout about it no one will discover it or benefit from it.

So...although it has been said by me many times before, I am going to start using this platform a bit more. I will provide more content that will hopefully be helpful and useful within the health and fitness space.

My main goal has always been to help people feel better about themselves and if I hide behind a brand (old or new) that quite frankly only my modest set of followers have ever heard of that will be hard to do.

So now you know. No you haven't randomly followed someone new, I have always been here in the background. Now you can just put a face to the name.

Body Engaged by Rachel]

06/01/2022

Reposted from .engaged 12 Week Body Engage Strength Programme

The first programme cycle begins on January 10th 2022. Giving you enough time to recover from Christmas and the New Year ensuring that you are raring to go. Let's start 2022 establishing some new and healthy habits.

This programme is designed and tailored for beginners and improvers. You can opt to do a gym/home gym based programme or attend led workouts (or combo if that works best).

As is always the focus of Body Engaged this programme is deigned to build strength through perfecting technique and developing mobility.

Best of all members are able to sign up to the basic programme at no additional cost.

More details available on the website or send us a message.

2022!!

19/10/2021

Classes Relaunching November 1st.

As you may have seen a few months ago I launched Body Engaged. Almost as soon as I did, due to a change in circumstances, I went virtually radio silent.

As many of you may know Michael was knocked down by a car and his leg run over, which unsurprisingly sent life upside down for a bit, but I am finally coming back up for air (and more importantly Michael, whose leg is in a cage for the next 6 months, is now on the long and potentially bumpy road to recovery).

So now I am back!

Although my hiatus was due to an unfortunate turn of events, it has given me the opportunity to go away and make Body Engaged even better!

On November 1st, Body Engaged classes will begin with the original timetable of 7 classes a week plus the pre-recorded Breathe and Stretch class which will be sent to all participants.

On December 1st the Body Engaged online platform will go live for members.
It will offer members:
- all the classes on the timetable
- pre-recorded classes, including all of the weekly Body Engaged Classes in class you can’t make the live class and a variety of other classes. Additional classes will be added weekly.
- self-guided programmes to follow for postnatal fitness and building strength
- a cookbook for busy people
- nutritional information
- tutorials/how to guides
- weekly group online check-ins
- and there will be more to come

Foundation Membership will be £35 monthly, rising to £55 on December 1st for new members when the platform is launched (details on website).

Class passes are available for those looking for a Class Only option.

If you are not yet convinced, don’t worry there is a FREE 7 Day trial offer available.

So, watch this space as more information will be coming over the next few weeks on .engaged so please follow me over there!!

[Video Description: Relaunch video showing the information in the caption]

25/07/2021

I have been working getting myself online and some interactive online classes going. Really excited to begin!

Sign up for a free trial online. Link in Profile.