Valetudo Fitness and Physio

GIRLS LIFTING SERIES EPISODE TWO: Where to start if you are new to the gym!

Today we unpack and chit chat about getting into resistance training if it is your first time! Making sure you are safe, finding a community, what the recommendations are, setting goals and some movements you can start with now!

TIME STAMPS:
0:00: Introduction to episode two
0:15: Movement screening, ensuring you are safe first!
0:30: Train with friends, find a community!
0:55: Progressive overload is key
1:00: Compound lifts- how to get there?
1:45: Consistency and structure in the gym
2:00: Australian Physical Activity Guidelines- where do you fit in?
2:30: Splits in your training and creating a stable base for upper and lower body
3:15: Goal setting and challenging yourself
3:50: Making goals measurable
4:10: Our top 3 exercises if you’ve never been in the gym before
5:12: Our top 3 foundational exercises in action (seated row, goblet squat & push up)

Let us know your tips for someone who might be going to a gym space for the first time in the comments! 🏋️‍♀️

GIRLS LIFTING SERIES!! 💪🏋️‍♀️🔥
Welcome to part one of our new series, brought to you by Physiotherapist Niamh and Exercise Physiologist Zoe !

We are so excited to share our love for exercise as medicine and how you can use it to increase/maintain function and independence as you age! We will discuss everything female, from misconceptions in the gym space, special considerations (think postpartum, PMOS etc.), bone mineral density and even hear from a few familiar faces!

So sit down and buckle into our first installment! Time stamps are detailed below for your convenience: 👀

0:00: Introduction to us and what got us into lifting
1:44: Why this Girls Lifting Series?
2:20: What is Osteoporosis and Osteopenia?
2:44: What do I do if I’m told I have Osteopenia and Osteoporosis?
3:12: What should I do if I am concerned about my BMD or want to get it checked?
3:25: What is a DEXA and T Score?
4:00: The impact of resistance training on BMD and independence!
5:30: Where are we looking on social media for evidence based information surrounding bone health and women in the gym space?
5:50: Dr Hazel Wallace
6:20: Dr Stacy T Sims
6:55: Elizabeth
7:15: Laylah Kay
7:44: What to expect in this series going forward!

Let us know what you’re most excited about in the comments! 🙂

Exercise too easy? We can fix that! 💪

Pilates + paradise on a Wednesday morning 🤭🧘‍♀️

Need some nutrition hacks and tips? We’ve got you! 🥑🥨🍓