Tag Archive for: Better Health

Menopause: A Time to Train Wisely – @fsnmagazine

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An excerpt from my @fsnmagazine article…

“My friends, family and clients who are going through menopause or have finished say they don’t care about the science. “Just tell me how to get out of this hot mess that is me, a me I no longer recognize.”, said one friend when I told her about this article. A new client said, “I’m really struggling to concentrate and focus at work and the last thing I want to do is exercise because I have no energy. Can you help me?”

The realities of menopause can be frustrating and messy: hot flashes coming on at just the wrong time; night sweats; interrupted sleep; weight gain; anxiety; depression; reduced libido; difficulty concentrating and memory problems….”

Press here to read on about how exercise can help you feel better through menopause.

Simple Healthy Living Formula – Online Coaching

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Transform your life today!

Are you a busy, tired woman over 40, who feels she’s got no time or mojo to be active? Do you sometimes wonder, whose body even is this? Weight is harder to shift. Hormones are changing. Your energy and libido have left the building. I get it, and I can help you feel like yourself again. I’m Charlene Hutsebaut, creator of the Simple Healthy Living Formula, a system I’ve devised over my 25 years of experience in women’s wellness. Feel stronger, leaner and more in control of your body. Your energy does not have to be a distant memory!

 

21 Essential Sleep Practices to Help You Get a Better Night’s Rest

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Reflect on your sleep quality & habits to reap the benefits!

Good quality sleep and enough of it for you is essential for recovery, rebuilding and regeneration over night. Sleep gives our minds and bodies time to replenish for you to come back stronger and more resilient the next day. You will benefit from better focus, energy, concentration, fitness and so much more.

Over the years I have worked with many clients who struggle to sleep. In our time together we explored many options to find best sleep practices for them. I am pleased to share this well rounded list of tips & practices for you to explore & use from our experience and current research.

The Sleep Practices, Tips & Tools

  1. Reflect on your optimal range of hours of sleep. After what amount of time do you wake feeling refreshed and ready to go? Research shows that 7-9 hours sleep helps humans function well cognitively the next day. Remember you may be an outlier at either end of this range. The important information here comes from you and your body knowledge. 
  2. Set an earlier bed time.
  3. Develop a pre-bed routine. Pack your morning bag & lunch, brush & floss your teeth, prepare your bedroom (pull blinds, switch on the bedside lamp, generally make the room feel cozy – make this a ritual).
  4. Stop refined sugar & caffeine well before 4pm. These are both stimulants so can keep you awake.
  5. Exercise earlier in the day, especially high to medium intensity sessions. 
  6. Use gentle forms of pilates, yoga or stretch sessions to help you relax & prepare for sleep. (As long as these calm rather than stimulate you. 
  7. Use meditation, breathing or visualisation techniques in the evening.
  8. Shut off emails & technology 2-3 hours before bed. A tough one but I have heard clients sense of relief on this one over and over. I always say…”The work will still be there in the morning.”
  9. Get an old fashioned alarm clock.
  10. Keep phones in kitchen or living room shut off overnight.
  11. Switch off WiFi overnight.
  12. Understand what is the best temperature range in your bedroom for you to sleep comfortably.
  13. Choose covers & sheets to help you sleep comfortably.
  14. Put up black out blinds.
  15. Try a better pillow. Consult with a doctor or physio here on what you need. 
  16. If drinking a lot of liquid in the evening stimulates you needing a pee overnight, drink your fluid intake earlier in the day.
  17. Enjoy a camomile or valerian tea in the evening. (If these don’t stimulate you needing a pee overnight! 😀)
  18. Save serious conversations for the next day. 
  19. Have a notepad beside your bed in case you wake up in the night with an idea you want to save. 
  20. Take a magnesium tablet before bed. This is an essential mineral which has a calming effect amongst other great benefits! You can also add magnesium rich foods to your daily food intake. Check in with your nutritionist, nutritional therapist or dietician before taking any supplements. Dark leafy greens. Seeds and nuts (almonds, cashews, sesame & sunflower seeds). Squash, brocolli. Legumes. Unprocessed whole grains 
  21. Deal with stress in your life.  

Try one or two of these this week…

Mix and match these practices until you find what works best for you.I would love to know which of these practices work for you or if you have any not listed you feel would benefit others. Share them with me in a tweet @positivelyslim

Sleep well my friends.

Charlene

Home & Office – Movement & Calming Plan 🧘‍♀️🧘‍♀️🧘‍♀️

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Use this online movement & calming plan to get active & calm your mind from the comfort & safety of your own home or office. 🧘‍♀️🧘‍♀️🧘‍♀️

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Online – Personal Training & Pilates 🏋️‍♀️🏋️‍♀️🏋️‍♀️

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With our changing world because of coronavirus I am taking personal training online via live, private video (Zoom). 🏋️‍♀️🏋️‍♀️🏋️‍♀️

See the list of online personal training session packages here…

Same great service…new virtual location!

🏋️‍♀️🏋️‍♀️🏋️‍♀️

Collaborate on your health and fitness with experienced, embodied and inspiring personal trainer and pilates instructor Charlene Hutsebaut. Enjoy motivating, fun and personally tailored workouts in the luxurious St. Pancras Spa, studios around London, your home or in Mother Nature’s gymnasium outdoors.

Charlene’s training is a cutting edge fusion of pilates foundations, positive mindset and traditional strength and conditioning. Her unfailing optimism, encouragement and completely non-judgemental attitude helps empower people to become the hero’s in their own stories.  A 24 year veteran of the health and fitness industry with over 15,000 client hours, Charlene has degrees in Physical Education and Education, is certified with the National Strength and Conditioning Association, is a certified Stott Pilates instructor and has a strong background in rehab and nutrition.

Award winning & nominated

In 2015 Charlene was honoured to be the only UK woman to make Top Ten Global Finalists in the Life Fitness Personal Trainers to Watch Competition and won a Mayor of London – Community Volunteer Award for getting her London neighbourhood moving and united.

When she isn’t training, sharing a realistic healthy message on social media (@positivelyslim) or making online fitness videos, Charlene runs corporate wellness workshops, writes for Psychologies Magazine Life Labs, The Huffington Post UK and is the featured expert in Passport – Monarch Airlines in-flight magazine. Charlene has been featured in London, Fabric, Grove, Woman, Natural Health magazines, as well as The Daily Mail and Express.

Charlene’s approach is integrated and all clients are evaluated for health, fitness and lifestyle histories.
Liaising with other health professionals that a client may already be consulting, or may need to consult, such as, physiotherapists, osteopaths, massage therapists etc. ensures that each client receives the best possible ‘whole’ health service available to them.

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charlene@charlenehutsebaut.com