Just Be Fit Jane in Beckenham, Bromley, United Kingdom
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Oh wow the final Metafit. 10 years of jacks, burpees & hot hands! We couldn’t train inside so we embraced the grey skies. Here’s the 09h30 team, the early group had left for a hot shower Thank you thank you for all the gifts & see you on Zoom for HIIT January

Star of hope #crohnsandcolitis #crohnsdisease #crohnswarrior

The day Liz McColgan broke the female world half marathon record. Gotta love this determination #trackyourcycle #girlsinsport #healthyathlete #periodsmatter

Alongside my other favourites of lazy glutes, leg length discrepancy, protect your spine

Good to go (until we get demoted) Fab to see real people yesterday at - thank you so much for your enthusiasm & loyalty

https://www.triathlete.com//why-girls-stop-running-in-the/ Up to 2/3 of girls drop out of sport by year 8, this is an important conversation

Yes to this #ListenToGirls #internationaldayofthegirl

Longest run since rubbish Achilles injury - it was def worth the wait and I learned a lot about tendons along the way #patiencechallenge #playthelonggame #everycloudhasasilverlining #subdayrunning

Talking Tendons - Why Women are not Small Men Tendons consist of mainly type 1 collagen fibres and proteoglycan. The type 1 collagen fibres are responsible for the tensile strength of the tendon whereas the proteoglycan are responsible for the viscoelastic nature of the tendon. Most injuries happen around tendons, quite simply it is put under more tension than it can currently handle and the collagen fibres become strained & disarrayed. ... Thé enzyme lysyl oxidase is responsible for cross-linking the collagen fibres in the tendons. Oestrogen directly inhibits this enzyme, so females will have less tendon stiffness than males. This makes us more bendy but more susceptible to tendon & ligament injuries, especially during the lutéal phase (days 10-14) of your cycle when oestrogen levels peak. Female athletes suffer more ACL, Achilles & knee tendon injuries than men, by almost 8 times. Évidence now shows most of these will happen in lutéal phase. You can mitigate this by including at least your RDA of vit C (more for athletes as Vit C is water soluble so we may sweat some of this out). Vit C is a co-factor in the making of the other enzyme, prolyl hyroxylase which stimulates growth of collagen fibre. Also foods containing gelatine & collagen fibres - bones / skin (think chicken casserole or tinned sardine) to support lysyl oxidase. Track your cycle - know when you are in lutéal phase as it’s then that shorter, faster sessions are going to put more stress on your tendons & ligaments. Then you can plan your nutrition and recovery around this time, which should include less static stretching and more active recovery such as walking. The best time to really load our tendons with short fast reps & plyometrics so as to increase cross links & therefore improve speed & reduce injury risk are days 1-10. Women are not small men, don’t eat & train like one - Dr Stacey Sims

We are so proud of you Julia Dolke from all the MF family

To all the MF gang who know Julia Dolke - she’s running the virtual London Marathon this Sunday. Julia has trained like a demon for this and has over come just a few injuries! Please support her - courage Julia and we can’t wait to see you back at Metafit https://uk.virginmoneygiving.com/fund/showROFundraiserPage

Most non-acute injuries occur because the bones, muscles, tendons have been asked to do more than they can currently handle. If you are often injured, assess all the aspects to the right of the barbell before blaming weak glutes, lazy technique or one leg shorter than the other (my favourite! )

Me & Frederica are delighted to be back full time and cannot wait to treat our lovely clients. Just msg or call me if in need. Happy to announce that for some hours a week I will also be working alongside chiropractor Greg Bailey MD @ West Wickham Chiropractors #softtissuetherapy #myofascialrelease #sportsmassage #touchisthefirstlanguagewespeak

This not only if they are in sports - this is all girls’ experience and is a huge reason why they give up on sport

This is so important yet so often overlooked. If you are a growing teenager, think 10 more like hours. Also if you are female, over 16 and do not have a regular menstrual cycle, address this ahead of anything else https://twitter.com/stevemagness/status/1292087415188922370

Useful way to spend 15 mins with the physio consultant to Liverpool FC respect healing time otherwise you are simply returning to training on scar tissue which is not yet strong enough to be loaded (this is wayyyyy longer than most of us imagine, especially in the masters athlete!) inflammation is the start of healing and shouldn’t be interfered with return to training begins when the tissue has the same elasticity compared to it’s pre-injured state - note the word e...lasticity, the tissue’s bouncy end feel & viscosity which is just not the same as muscle strength https://soundcloud.com//are-we-allowing-injured-athletes-e

Tomorrow will be our 66th and hopefully final HIIT Lockdown Zoom sesh! 18 weeks, wow! THANK YOU everyone for logging in and working hard, I’m SO proud of this group. To see whole families, neighbours, 20 yr somethings home from university all working out together has been quite emotional at times. Great friendships, good camaraderie and team sprint. Let’s have a 100% turnout tomorrow for the finale

Thought this would be useful, before icing everything that hurts. Inflammation is the first stage of healing, whether that’s inflammation following a tough training sesh or an acute injury. Some evidence that ice baths are especially not helpful to recovery especially in the male athlete - it may adversely affect protein synthesis

A very positive update - soft tissue therapists, sports & remedial massage therapists are now allowed back to work! There are very strict protocols in place which MUST be adhered to - PLEASE read, because as Jonathan Van Tam said, it's imperative we "don't blow the a**e off this" !!!! - Pre-screening for Covid19 via email which must be checked again before the client enters the premises - Risk assessment & public health England poster displayed in clinic - Meet client... outside the premises, no waiting areas, no more than one client in clinic at the same time - Therapist shall wear PPE visor & mask and client must wear a mask - No head or face work and neck should be treated prone or side-lying to avoid face to face contact - Length of treatment to be "what is required" and as short as reasonably possible - No treating of any person in the highly vulnerable category, which includes those over 70 and pregnant clients - Min of 15 mins between clients to allow for sanitisation and airing of the room. - Any towels, covers etc. must be single use and washed at 60 degrees after each client - Fans should be used a very last resort IF you are being treated by someone who is not abiding by these guidelines then they are not prioritising your health, the health of themselves and their family / friends and as a consequence, the health of the general public. I have decided to not work from home during the hottest month of the year and I also live with someone who is clinically vulnerable. Am very fortunate to be currently based in France as a mobile therapist. From September 1st I am planning to work in https://www.westwickhamchiropractic.co.uk/ as part of a multi-disciplinary team. MASSIVELY excited about this new opportunity and please keep reading my updates. Have a happy, healthy summer