This Girl Can

This Girl Can, funded by The National Lottery, believes that there's no "right" way to get active. However you jiggle, kick, lift, stretch, or sprint, it's time to get moving how you damn please.

Let's Get Moving this March - Coming soon...

Instructor Sessions & Details:

This Girl Can and #FitGotReal is a celebration of all the ways real women actually get active all over the country.

Getting active can feel like an impossibility. We don't have hours of time to dedicate to the gym, money to spend on the latest kit, or relentless energy! We may or may not have full time jobs and full time kids, but we all have full-on schedules.

However you can get active in clever ways that fit in to your busy life. It might be cycling to work, taking the dog for a run, or simply getting down and dirty on the kitchen floor...doing sit-ups!

Find what works you for!

Developed by Sport England, and promoted locally by us here at Active Together, we want to help women to move a little more!

Listen to our local This Girl Can Ambassadors stories:

Find activities you enjoy

There is no one-size-fits-all solution, in fact, there are many, many ways to be active, including some that people may not realise actually count. Every woman is different, so try a few activities until you find the right thing for you which you enjoy.

Doing something you actually like means you're far more likely to keep doing it. Moving more with friends, family members, and others can also help make things more fun.

Start slowly and build up

Don't expect to see big differences overnight. Even small changes can have an impact on your health.

For some people, aiming for ten minute bouts of activity can help them get started.

Yoga & Breathing Techniques for Beginners

Tash shares with us some of the main breathing techniques and movements used in Yoga practice which are great for our mental wellbeing.

With our This Girl Can Ambassador - Tash Mina

This Girl Can, have a Positive Pause!

We would never pretend that going through the menopause is easy – the hot flushes, the sleepless nights, the anxiety. However, our This Girl Can Positive Pause events are a chance for women to 'come together' (this year being virtually) to share experiences, gain some useful tips and information while having a giggle and strengthening their core at the same time.

Clare Shepherd, Nutritional Therapist has a talk on how the right nutrition and supplements can keep those hormones in check.

Workshops followed with an insightful session on how to strengthen your core with Jo Waller from One Fit Core, an engaging Pilates session from Emma Sylvester from Total Pilates and how to take time out for you with some great deep relaxation and visualisation techniques from Jackie Parsons (Occupational Therapist & Hypnotherapist).

Every woman is individual and will experience menopause differently. Here's some top tips from our experts:

Clare Shepherd (Nutritional Therapist) top tips:

1. Drink minimum 2L water/day

2. Eat more Omega 3 rich foods, e.g. salmon, mackerel, trout, tuna.

3. Include foods high in photo-oestrogens, e.g. beans, lentils, non GM soy, seeds, oats, rice

4. 70% of diet: choose fresh food and a rainbow of colour

5. Minimise caffeine, alcohol sugars & refined carbs

Jackie Parsons (Occupational Therapist & Hypnotherapist) top tips:

1. Stress can make the symptoms of menopause worse. If you feel tense and uptight, distract yourself briefly with perhaps a walk or puzzle

2. Relaxation reduces stress and tension, so learn to give yourself permission to take time out & care of your mind

3. Each time you have a tea break, sit down, lower your shoulders, breathe in gently through your nose, hold to the count of 3 or 4 and then breathe out through your mouth, mentally saying the word 'calm' as you do

4. Learn something new that you can fit into to your life as an antidote to stress

5. Exercising is excellent for stress

Jo Waller (One Fit Core) top tips:

1. Keep active - Do something every day! Even if it's just a gentle walk. Exercise can help relieve up to 80% of menopausal symptoms.

2. Try Weight Training - As bone density starts to reduce with age, osteoporosis is a real health risk for women, so weight training can help to reduce the degeneration.

3. Focus on pelvic floor - All muscles become weaker with age and your pelvic floor is no different. Try doing 10 long hold and 10 short hold every day for 6 weeks and you'll be amazed at the difference.

4. Work on your core and glute strength - Your pelvic floor is a small group of muscles that do a really big job. Squats are a brilliant way of building strength in the glutes and can be incorporated into your daily life.

5. Hips facing forward - The way you sit can have a big impact on your pelvic floor function. Hips tucked around to the side or pushed forward and under engages the pelvic floor. Focus on your posture, keep hips facing forward and loaded evenly to preserve strength in that muscle for when you need it most.

Why not take a look at our Get Active Search Engine below to find a local club, organisation or new activity sessions for you to try or visit our Active Lifestyles page for advice on being active wherever you are:

Additional Links:

Why not join in with the TGC campaign and share your story:

Facebook: @ThisGirlCanLeicsandRut

Twitter: @ThisGirlCanUK

Hashtag: #ThisGirlCan / #FitGotReal

Instagram: @thisgirlcanuk

Hashtag: #ThisGirlCan

For more information contact:

Leandra Whelband

Leandra Whelband

Sports Development Officer

Active Together

I am working flexibly in the office or at home, therefore please contact me via email or phone number provided.

My areas of responsibility are: