Online Workouts
Pilates & Strength Training

WHEN DO YOU EAT…..around a workout? 🍲

Men & women’s bodes differ hugely but only recently do we have a more accurate understanding of how and when we eat can affect our body during and after working out.

According to studies, fasted cardio burns more fat but only as an acute effect, meaning that it won’t affect your body composition long term. In fact studies show the rate of fat burn could actually be slightly higher when training in a fed state compared to after fasting.

More importantly women have higher sensitivity to low energy availability, that can lead to hormonal imbalances, including reduced estrogen and progesterone, impacting reproductive health and bone density. Fasted workouts can also trigger cortisol production, disrupt the thyroid, increase weight gain & brain fog and cause fatigue.

In fact, by eating a small amount of carbs & protein before a workout (1-2hours), there is a reduction in the change in cortisol as there is less need for the body to produce it to provide fuel for the working tissues.

If you’re looking to build more lean muscle and cardio fitness, moving in a fed state not only improves signalling of muscle protein synthesis post exercise, great with helping the body build new muscle but there is a decreased sessional rate of perceived exertion (RPE), in other words, tough sessions might not seem so hard - meaning, you can train harder for longer!

To benefit even more, unlike men, women should refuel post workout within 45mins of training.

Remember good hydration is also essential - hydrating cells which increases performance and lubricates joints.

Bottom line- don’t underestimate the importance of fuelling the body with the right nutrients before & after a workout to maximise performance and recovery. 💪

#pilatesbody #strengthtraining #staystrong #niixfit #feelstronger #strengthtrainingforwomen #workoutnutrition #preworkoutmeal #foodforhealth #howtotrainbetter #womenshealth #fitnessforwomen ...

POWERHOUSE training….it’s not just about the core when we focus on our abdominals.

There’s so much more happening. The whole powerhouse (pelvic floor, core, glutes, spinal & hip muscles) all work together to help stabilise and mobilise creating perfect harmony between movement patterns, balance & control. RESULTING in tone and strength.

This was from Tuesday’s core focused class - available on catch up for you. Head to niix.fit.

#pilatesbody #pilates #core #corestability #corestrength #powerhouse #powerhouseperformance #mobility #mobilityandstrength #onlinepilates #staystrong #homeworkout ...

🦵GOOD ACTIVEWEAR….can really change the way you look and feel❤️. Putting my kit on in the first thing, is a morning ritual. Reminding myself that my body & mind is worth it and how good I will feel post movement. 👏

I want to feel supported, feel confident and look great and Fanka does just that. They are so comfy I often spend the whole day in them!

The lovely @fankaofficial have given me a 10% discount code to share with you. USE niixfit10 at checkout. 💖 Best of all there is free returns and exchanges within 30 days - so you can make sure you get the perfect fit.

#activewear #activewearforwomen #fanka #movewithfanka #inmyfankaera #pilates #fitnesscoachonline #strengthtrainingforwomen #strength #pilatespecialist #womenshealthcoach ...

STRETCHING my way into a new week. My morning ritual to get my body switched on.

Whether it’s before or after a workout or a daily morning habit, a stretch is a great way to increase blood flow, mobility, energy levels, release stress and improve postural alignment.

The perfect way to start your Monday.

Have a great week. ❤️

#newweek #stretching #mondaymornings #mondaymotivation #monday #freshweek #mobility #mobilityexercises #flexibility #stretch #morningstretch #niixfit ...

DO YOU WORKOUT WITH MUSIC? Comment below with your favourite tracks. ⬇️

I love the ENERGISING effect of music. Whether it’s to vitalise and create more output or relax and release. Music can motivate and has a profound effect on your body.

Who’s with me?

#motivational #motivate #energise #energising #pilatesmatwork #strengthtraining #womensfitness #music #musicforthesoul #musicforlife ...

WHO doesn’t love the toning effects of a Pilates ball class. It’s a real game changer. 🔥❤️

ADD some light arm weights and you have yourself a challenging, sculpting and power & balance based class to keep you feeling so strong.

35mins of pure happiness. Head to niix.fit tor access the full class.

Happy GCSE day!

❤️🔥❤️🔥❤️🔥

#niixfit #nipandtuck #strength #pilatesball #longevitytraining #liftandtone #toneit #toneitup #pilatesmatwork #treasureyourself #loveyourbody your ...

MAT WORK can be some of the toughest classes! Movement, power, strength, control, precision, breath and concentration.

Head to niix.fit and try the full class in your own home & time. 🔥

#pilatesmatwork #ankleweights #fullbodyworkouts #fullbodypilatesworkout #pilateswomen #pilatesworkout #strength #powerandprecision #onlineworkout #homeworkouts #trainwithme ...