The National Child Measurement Programme: Why You Should Opt Out

The National Child Measurement Programme (NCMP) is a government-mandated program that measures the height and weight of all school children in reception (aged 4-5 years) and year 6 (aged 10-11 years). The data collected is used to track obesity levels in children and to develop interventions to tackle the problem.

However, there are a number of reasons why the NCMP is problematic and why I have opted out for my children.

The measurements are inaccurate

The NCMP uses stadiometers and weighing scales that are not always accurate, especially for young children. This means that the data collected may be inaccurate, which could lead to children being wrongly identified as overweight or obese.

BMI is not an indicator of health

The BMI (body mass index) measurement used by the NCMP is not a reliable indicator of health. BMI does not take into account factors such as body fat percentage, muscle mass, and bone density. A US study found that BMI reports “do not improve children’s weight status and may decrease weight satisfaction.”

The measurements can be stressful for children

Being weighed and measured in front of their peers can be a stressful experience for children, especially those who are already self-conscious about their weight. This stress can have a negative impact on their mental health. A study in 2020 found that “Parental identification of child overweight and obesity is associated with worse child mental health, independent of child body weight. Parents should be aware of the potential stigma and mental health difficulties associated with labelling a child as overweight.”

The program does not address the underlying causes of obesity

The NCMP focuses on measuring children’s weight and height, but it does not address the underlying causes of obesity, such as genetics, poor diet and lack of exercise. This means that the program is not effective in helping children to lose weight or improve their health.

There are no consequences for opting out of the National Child Measurement Programme

If you choose to opt out of the NCMP, there are no consequences and your child will still receive the same health care and education as other children.

If you are concerned about the NCMP, you can opt-out by contacting your local NHS service. I have provided a template letter below. You can also find more information about the program and how to opt-out on the NHS website.

Here are some additional reasons why you might want to opt out of the NCMP:

You believe that the program is invasive and unnecessary.
You are concerned about the privacy of your child’s health information.
You do not want your child to be stigmatized for their weight.
You believe that there are better ways to address the problem of obesity.
Your child has a history of body image issues.

Ultimately, the decision of whether or not to opt out of the NCMP is up to you. However, I hope that this blog post has provided you with some information to help you make an informed decision.

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The National Child Measurement Programme Opt Out Letter Template

Here is a letter you can use to opt out of the National Child Measurement Programme. In Sheffield, it should be posted to

The Sheffield 0-19 Service, Sheffield Childrens NHS Foundation Trust, Centenary House, 55 Albert Terrace Road, Sheffield S6 3BR

[Your Name]
[Your Address]
[Your Phone Number]
[Your Email Address]

[Date]

To Whom It May Concern,

I am writing to inform you that I am opting out of the National Child Measurement Programme (NCMP) for my child.

[Your child’s name]
[Their date of birth]
[The name of the school that they attend]

I believe that the current system of weighing children in school is not fit for purpose and has the potential to be a contributing factor towards negative body image and poor mental health in childhood and subsequently in adulthood.

The NCMP is based on the use of BMI, which is a flawed measure of health. BMI does not take into account factors such as muscle mass, bone density, and body fat distribution. As a result, it can misclassify children as overweight or obese, even when they are healthy.

The NCMP also sends the message to children that their weight is more important than their overall health. This can lead to children developing negative body image and eating disorders.

I am concerned about the potential impact of the NCMP on my child’s mental health. In my opinion, it is more important for my child to focus on being active and healthy, rather than worrying about their weight.

Thank you for your understanding.

Sincerely,
[Your Signature]
[Your Printed Name]

Getting up and down from the floor as a workout

Getting up and down from the floor as a workout is a basic movement that is often overlooked, but it’s something that we often take for granted. As we get older, it can become more difficult to get up and down from the floor without assistance. This is why it’s important to practice getting up and down from the floor regularly.

There are a number of benefits to practising getting up and down from the floor. First, it can help to improve your balance and coordination. Second, it can help to strengthen your muscles and bones. Third, it can help to improve your range of motion. Fourth, it can help to reduce your risk of falls.

If you’re not sure how to start practising getting up and down from the floor, there are a few simple exercises that you can do. First, start by sitting on the floor with your legs crossed. Next, place your hands on the floor in front of you and use them to push yourself up to a standing position. Once you’re standing, lower yourself back down to the floor.

As you get more comfortable with this exercise, you can start to make it more challenging by adding weight to your hands or by using a different surface, such as a chair or a bench.

Getting up and down from the floor is a simple exercise that can have a big impact on your health and fitness. Make sure to add it to your routine today!

Benefits of practising getting up and down from the floor as a workout

There are a number of benefits to practising getting up and down from the floor as a workout. These benefits include:

Improved balance and coordination: As we age, our balance and coordination can decline. Practising getting up and down from the floor can help to improve these skills.
Strengthened muscles and bones: Getting up and down from the floor is a great way to strengthen your muscles and bones. This is especially important as we age, as our bones tend to become weaker.
Improved range of motion: Getting up and down from the floor can help to improve your range of motion. This is important for everyday activities, such as reaching for objects or picking up items that have fallen.
Reduced risk of falls: Practicing getting up and down from the floor can help to reduce your risk of falls. This is because it helps to improve your balance and coordination.

How to practice getting up and down from the floor

There are a few simple exercises that you can do to practice getting up and down from the floor. These exercises include:

Sit-to-stand: Sit on the floor with your legs crossed. Place your hands on the floor in front of you and use them to push yourself up to a standing position. Once you’re standing, lower yourself back down to the floor.

Chair sit-to-stand: Sit in a chair and then stand up. Lower yourself back down to the chair.

You can also practice getting up and down from the floor by doing activities that require you to get up and down, such as playing with your children or grandchildren or doing housework.

How often should you practice getting up and down from the floor?

It’s a good idea to practice getting up and down from the floor at least once a day. If you can, try to do it more often. The more you practice, the better you’ll become at it and the more benefits you’ll experience.

Tips for practising getting up and down from the floor as a workout

Here are a few tips for practising getting up and down from the floor as a workout:

Start slowly and gradually increase the number of repetitions as you get stronger.
If you have any pain, stop and consult with a doctor or physical therapist.
Use a chair or bench to help you get up and down from the floor if necessary.
Be patient with yourself. It takes time to improve your balance and coordination.

Try my Movement Membership free for seven days if you want a shame free space to get strong and learn how to move more efficiently.

Blog Disclaimer

If you require specific advice regarding your personal circumstances please contact me.

This post may contain affiliate links, which means that I may receive a commission if you make a purchase using these links.

Neither Aimee, nor anyone associated with, will be responsible nor liable for any injury sustained while exercising at your home, gym or elsewhere as a result of the information provided on this website, downloads or programmes. You use the information and work out at entirely your own risk.

If you are unsure please consult a Doctor before starting any exercise program.

Benefits of Moving More Efficiently

In today’s busy world, it’s easy to get caught up in the hustle and bustle of everyday life and forget to take care of ourselves. One of the most important things we can do for our health is to move more efficiently. This article will outline the Benefits of Moving More Efficiently.

When we move more efficiently, we burn more calories and improve our overall fitness. We also reduce our risk of developing chronic diseases such as heart disease, stroke, and diabetes. In addition, movement can help to improve our mood, reduce stress, and improve our sleep quality.

There are many ways to move more efficiently. One way is to incorporate more movement into your daily routine. For example, you could walk or bike to work instead of driving, take the stairs instead of the elevator, or do some light stretching or yoga at home before bed.

Another way to move more efficiently is to participate in regular exercise. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. If you’re new to exercise, start slowly and gradually increase the intensity and duration of your workouts over time.

Moving more efficiently is a great way to improve your overall health and well-being. Make it a priority to incorporate more movement into your daily routine and you’ll be amazed at how much better you feel.

What are the benefits of moving more efficiently?

There are many benefits to moving more efficiently. Some of the most notable benefits include:

Improved cardiovascular health: Movement helps to improve your cardiovascular health by strengthening your heart and lungs. This can help to reduce your risk of heart disease, stroke, and other cardiovascular problems.
Increased energy levels: Movement can help to increase your energy levels by boosting your metabolism and burning more calories. This can help you to feel more energized throughout the day.
Improved mental health: Movement can help to improve your mental health by reducing stress, anxiety, and depression. It can also help to improve your mood and cognitive function.
Improved sleep quality: Movement can help to improve your sleep quality by reducing stress and anxiety. It can also help to promote deeper, more restful sleep.
Weight loss: Movement can help you to lose weight by burning more calories than you consume. This can help you to reach your weight loss goals and improve your overall health.

How can I move more efficiently?

There are many ways to move more efficiently. Some of the most effective ways include:

Incorporate more movement into your daily routine. This could include walking or biking to work instead of driving, taking the stairs instead of the elevator, or doing some light stretching or yoga at home before bed.
Participate in regular exercise. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. If you’re new to exercise, start slowly and gradually increase the intensity and duration of your workouts over time.
Find an activity that you enjoy. This will make it more likely that you’ll stick with it and reap the benefits of movement. You can try some of my workouts at home on my YouTube channel.
Set realistic goals. Don’t try to do too much too soon. Start with small goals and gradually increase the intensity and duration of your workouts over time.
Be patient. It takes time to see results from movement. Just keep at it and you’ll eventually start to see and feel the benefits.

Try my Movement Membership free for seven days if you want a shame free space to get strong and learn how to move more efficiently.

Why Is The Fitness Industry So Toxic?

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Why Is The Fitness Industry So Toxic?

There are lots of barriers to being active, and people often ask Why Is The Fitness Industry So Toxic? The fitness industry can be toxic for a number of reasons. Here are a few examples:

The focus on weight loss and body image in the fitness industry

The fitness industry is often obsessed with weight loss and body image. This can lead to people feeling pressured to lose weight, even if they are already a healthy weight. It can also lead to people feeling bad about themselves if they don’t look a certain way.

The pressure to work out too much

The fitness industry often promotes the idea that you need to work out for hours every day to be healthy. This is not true. You can be healthy by working out for a moderate amount of time each week. Focus more on moving your body in a way that feels good. You can start with gentle stretches like this free workout on my YouTube channel.

The lack of diversity in the fitness industry

The fitness industry is often dominated by white, thin people. This can make it feel like fitness is not for everyone. In reality, people of all shapes and sizes can be healthy and fit. Search out and follow people on social media that look like you to be motivated by their fitness journey.

The use of unrealistic standards in the fitness industry

The fitness industry often uses unrealistic standards of beauty and fitness. This can make people feel like they need to look a certain way to be considered attractive or successful. In reality, there is no one right way to look.

It is important to be aware of the potential toxicity of the fitness industry. If you are feeling pressured to lose weight, work out too much, or look a certain way, it is important to talk to someone you trust. There are many resources available to help you develop a healthy relationship with fitness. Have a look at my Movement Membership, Aimee’s Academy if you want a shame free space to get strong and feel better.

How To Improve Muscle Soreness After Exercise: Understanding DOMS

a woman wearing black active wear holding her waist

Muscle soreness after exercise is a common topic with my new clients as it is common to experience this after starting to build up your exercise level and or intensity.

What is Delayed Onset Muscle Soreness?

Delayed Onset Muscle Soreness (DOMS) often occurs a day or two after heavy exercise. DOMS is stiffness, soreness, inflammation and tenderness. This stiffness and soreness is felt in the main muscle groups worked in your last exercise session. It is eccentric movement that causes DOMS. An example of eccentric movement is when you slowly lower your arms in a bicep curl.

You are more likely to feel DOMS if you are new to exercise or when you increase the intensity of your workouts. Gradually ease into your workouts with a proper warm up and increase the intensity of your sessions over time.

Why Does It Happen?

The precise cause of muscle soreness is unknown and there could be a few different factors.

Tiny tears in the muscle tissue
Osmostic pressure changes that cause fluid retention in the surrounding tissues
Metabolites accumulating in the muscle cell producing cell damage and reduced force capacity
Acute inflammation
Combination of the above

Muscle Soreness After Exercise information on Delayed Onset Muscle Soreness (DOMS)

Recovery From DOMS

The best thing you can do speed up recovery if you are experiencing DOMS is to keep moving. DOMS isn’t an injury so very low intensity exercise such as walking or swimming will help to loosen the muscles.

Stretching and mobility work will also help, but especially after exercise. This will help to lengthen the muscle fibres and increase the blood flow to the muscles. This increase in blood flow helps to bring vital nutrients and oxygen to the muscles to aid recovery but also flushes out the waste products. Drinking plenty of water and massage will also help with this process.

Warm baths can help to relax the muscles affected and ease the soreness. Adding two cupfuls of magnesium flakes will also help to feed the muscles and replace minerals. Stay in the bath for at least twenty minutes to allow the magnesium to absorb through your skin. My favourite magnesium flakes are from Better You.

Ensure you have plenty of protein in your diet to help feed and repair the muscles. A few spoonfuls of cottage cheese before bed is a great source of protein that acts to repair the muscles while you sleep.

If you struggle to get enough protein in your diet there is the option of protein shakes. These are fast acting and provide your muscles with instant “food” to help kick start the healing process and thereby reduce the severity of DOMS.

Understanding Delayed Onset Muscle Soreness

DOMS is not an indicator of an effective workout. The process of getting stronger requires the muscle fibres to breakdown under stress (during a workout). The muscles grow when the body repairs itself (using the building blocks of protein). A useful way to think about it is, if the muscle was bandaging the tiny tears, over time the bandages will build up and get bigger. This process can happen without you feeling any stiffness or soreness so don’t worry if you don’t feel anything after a session.

How to Exercise and Recover from Covid 19 Rehabilitation

How to Exercise and Recover from Covid 19 Rehabilitation

When it comes to how to exercise and recover from Covid 19, the advice can be conflicting. For most people, the recovery from Covid-19 is straightforward. However this is not always the case and one of the reasons that the advice can be conflicting. This is made even more difficult by the fact that everyone experiences Covid-19 and the recovery period differently.

My advice would be to take the bits of advice that resonate with you and use that as your guide. Listen to your body and trust your instincts. If you are in any doubt about returning to exercise then your GP should be your first point of contact.

Long lasting Covid-19 symptoms

Mostly, the symptoms that continue after Covid-19 are fatigue, loss of energy, muscular aches and pains and generally feeling unwell.

Due to extended periods of inactivity there may also be reduced exercise tolerance, flexibility and strength. Mental health can also be impacted with increased anxiety around returning to exercise. This can lead to an overwhelming feeling of frustration.

One explanation why these symptoms continue is that our body produces cytokines while we are fighting off the virus. These cytokines can continue to keep working even when the virus has gone and pose no more threats.

Avoid any exercise or activity if

You have Covid-19
Any symptoms return or develop post infection, this includes excessive coughing, excessive shortness of breath, reduced exercise tolerance

Covid-19 And The Importance Of Rest

The risk of experiencing these long lasting after effects can be reduced through early management in the post infection period. When you have Covid-19 there should be no exercise at all, even if you feel well.

This rest period should also extend to the early days following recovery. In other words rest, rest rest. I’m not just talking physical rest but where possible mental rest and relaxation too. If you absolutely must do something, focus on breathing exercises and very gentle stretching.

Even though you may feel okay and no longer feel unwell and infectious, your body is still working hard. Pushing through it at this stage can have serious consequences in the future. You will lose fitness during this time but you can build that up again if you rest.

If you try to out exercise these symptoms you could find yourself struggling for a long time after the initial infection.

How to Exercise and Recover from Covid 19

The main aim of exercise after Covid-19 is to improve and maintain fitness, both aerobic fitness, muscle strength and flexibility. This will in turn have a positive impact on quality of life, self esteem and confidence levels.

It’s more important than ever to include a warm up section, at least fifteen minutes long. This also goes for a longer cool down which includes stretches.

Ready to start moving again after Covid-19?

When you feel ready to start moving again, you need to build back up to pre Covid-19 fitness levels SLOWLY!

Exercise should be paced rather than increased incrementally and be immediately reduced if any symptoms develop.

What this looks like in reality is that you might need to stop exercising even if you feel like you could continue. Otherwise you risk doing too much and then setting yourself back.

I really can’t emphasise how important this is. You might feel well enough to return to your workout/exercise routine right where you were pre Covid-19 but don’t rush. Take your time and build back up slowly.

There has been recent evidence that suggests that long-COVID is similar to ME and chronic fatigue syndrome. In both of these conditions, graded exercise therapy recommendations have been removed from the NICE guidelines.

Stage 1 Covid-19 Exercise Recovery

In those early days post Covid-19 infection you might want to focus on basic house work tasks, walking, breathing exercises, stretches/yoga.

Making movement part of your daily routine will increase your fatigue tolerance. Avoid doing too much and only do what you see as a priority. Ask for help from others if you need too.

Move little and often, ideally daily but low level activity, not exercise
Focus on building and maintaining duration of activity first before raising the intensity
Cut back and rest if symptoms reappear

Stage 2 Covid-19 Exercise Recovery

The focus should be building on the duration of the activities from stage 1. If there’s any reemergence of symptoms, then you must rest and reduce the intensity or your activities.

Stage 3 Covid-19 Exercise Recovery

Working within your energy envelope to build or maintenance strength and fitness levels.

Given the nature of Covid-19 you might notice an increase of coughing during your initial sessions back after infection. This is normal and you will need to find what works for you to reduce that breathlessness. For most people being outside when exercising can really help.

Relapse

Recovery is non-linear and relapse is definitely a thing. You may feel you have reached your pre Covid-19 levels of fitness but there is still a possibility that symptoms can return.

I know this is frustrating but trust the process and go back to step one to build back up again. Over time you will learn your own personal limits and will be able to manage the process accordingly, building in periods of rest after high levels of exertion.

Further Support for Covid-19 Exercise Recovery

If you are looking for gentle but progressive workouts to support your return to exercise post Covid-19 please join my movement membership.

Trial 7 Days Free

What Kit Do I Need To Be Active Outdoors?

selective focus photography of person holding the adventure begins mug

What Kit Do I Need To Be Active Outdoors?

People often ask what kit I need to be active outdoors? I spend a lot of time outside with my family and we have built up a selection of kit to make that time more enjoyable. Having the right kit can make your time outside much more enjoyable and could even save your life.

This is my current outdoor gear kit list

Paddle boards
Wet suits and neoprene swim socks
Life Jackets
Wet bags
Tents
Outdoor cooking gear

To get started, borrow, hire or buy second hand. Even now I never buy gear that is currently in season or the latest version. I’ll look for sales or see if there is an outlet shop offered by the brand.

Paddle boards and Kayaks

We hired boards and kayaks for a few trips before we knew that we enjoyed doing this as a family and we wanted to invest in our own. This would save us money in the long term by not having to pay the hire fees. It also meant that we could use the boards in places that didn’t offer hire facilities. We haven’t invested in our own kayak as we bought paddle boards that have a kayak seat option. I’ve written another blog about SUPs here.

There are often offers on paddle boards and we ended up with a Bluefin buy one get one free type offer that we split with a friend and got one each. Bluefin also has an outlet store on eBay where we have just bought a new board from.

We already have wet suits that we use for wild swimming so we just use those when we are out on the boards.

Wet suits

My first wet suit was an ex demo suit from a paddle board hire shop in Wales. It had holes in the knees and a big rip on the shoulder. I loved it! It allowed me to stay in the water for longer and it showed me that I would use it if I invested in another one. I ended up getting my current wet suit as a birthday present from my brother! I also have a summer wet suit that I bought from a friend on Instagram.

Another bit of kit that I do highly recommend is swim socks. Basically these are wet suit socks to keep your feet warm. You can wear them to protect your feet from rocks too. I haven’t got any gloves yet as I’m a bit of a fair weather swimmer!

Life jackets

We have specific paddle-board life jackets from Decathlon. You need the correct life jacket buoyancy related to your weight so always do your research. For the kids we have a different brand and are slightly different in that they have leg straps to stop the vest coming over the head when they are in the water. Again, kids vests are linked to their weight so it’s important to keep checking them and upgrading as they grow.

Wet bags

I LOVE a wet bag. If you put wet stuff in the bag it will keep the water in the bag protecting anything outside from getting damp. Think wet suits or swimming costumes after a swim and keeping your car dry. If you want to keep stuff dry on a beach or when you are out on the SUP for example, putting that stuff in a wet bag will keep it dry if water gets on it.

I use wet bags for all sorts. We have one each so that all our separate wet suits and wet shoes and goggles are stored together by person. We have three kids so it’s easier to give them their own wet bag with their own stuff rather than searching through a mixed bag at the side of a lake. At the end of the day the wet stuff all goes into their own wet bag and transported home, keeping my car or van dry.

I take a wet bag out with me on the SUP which is strapped under the bungees with a drink, sun protection and my phone (which is in a waterproof pouch).
If you put a bin bag inside a wet bag it also makes a good day trip or car or camping bin.
You could use different colours to help sort your recycling at a campsite. If a campsite doesn’t offer recycling then you can roll the bag up and seal it to bring it home without everything leaking or smelling bad on the journey.
I have washed clothes in a wet bag. Put some water and detergent in a wet bag along with any clothes that you want washing. You could add a slider or a few balls to help agitate the clothes if they are really dirty. You can then just leave it in the back of a car or van as you are travelling. Empty out the water (into a toilet or grey waste disposal unless you use eco-friendly detergent) and then refill the bag with clean water to rinse the clothes.
Some wet bags have thicker sides that stand up well if you fill them with water. This can be a bucket to wash dirty feet or even an emergency washing up bowl.

Tents

To start camping you literally only need a tent and some sleeping stuff. You can take BBQs to most sites (double check before!). You can also use the pans and cutlery etc that you use at home. Once you have been a few times and know that you will be going more you can invest in all the gear. Generally camping cooking stuff is lighter and smaller than the stuff you use at home.

This year I have got a Tentbox which sits on top of my car and is always ready for those impromptu nights away! It also gives us an extra room for when we go away with the kids to give them their own space.

eBay or Facebook marketplace is your friend if you are wanting to buy a tent. People often buy all the gear thinking they will go loads but then sell it all in a bundle. Search for camping bundle or tent bundle.

For sleeping you can use a blow up air bed and the duvet and pillows from home if you don’t have sleeping bags.

Look after your kit to make it last

Wet suits and SUPs should be rinsed off with clean water after every trip. This helps to extend the life of the kit but also prevents transfer of organisms like algae from spreading area to area. When washing wet suits check what the label says. I don’t use any detergent I just rinse with clean water.

To dry wet suits avoid direct sunlight as this can damage the neoprene. It is worth taking the time to do this as they can be passed down to younger kids or sell them on to fund bigger suits as they grow.

Please note that, unless specifically stated, the information provided by Aimee Pearce Personal Training is for people who are medically fit and not pregnant, with no medical, joint or health problems.

If you require specific advice regarding your personal circumstances please contact me.

This post may contain affiliate links, which means that I may receive a commission if you make a purchase using these links.

Neither Aimee, nor anyone associated with, will be responsible or liable for any injury sustained while exercising at your home, gym or elsewhere as a result of the information provided on this website, downloads or programmes. You use the information and workout at entirely your own risk.

If you are unsure please consult a Doctor before starting any exercise program.

Top Tips for a Shame Free Ultimate Summer Fitness

Top Tips for Summer Fitness

Summer is here!! These are my Top Tips for a shame free summer of fitness which will let you enjoy your summer and feel good about your body.

You can start working on your fitness today

If you feel ready to start moving more then you can start today. You don’t have to wait for any specific time or condition. I have a range of online fitness programmes you can do wherever you are this summer.

You already have a summer beach body

Put on a bikini, get your SPF out, get in the water and take all the pictures. You do not need to be a certain size or shape to enjoy the warmer weather this year. Our bodies are all different and that is what makes us amazing.

Wear whatever you feel comfortable in this summer

Your body is not for anyone’s viewing pleasure. There is a lot of posts on social media telling you to “Wear The shorts”. I also know that shorts aren’t always the most comfortable option for everyone. So wear what you feel comfortable in and feel good in.

You are allowed to rest

Routines change in the summer. That’s ok. Enjoy it without shame or guilt.

I hope you are having fun wherever you are right now!

Holiday Fit Club

If you have found my Top Tips for Summer Fitness useful but you want more support to get more active this summer, join my Holiday Fit Club for a summer of movement and motivation.

Get access to over fifty, real-time workouts, all under 30 minutes that you can do wherever you are this summer for a one-off payment. All of the workouts are recorded so you log in and work out with me at a time and location that suits.

Holiday Fit Club is suitable for all fitness levels and no special exercise equipment is needed.

How to Fit In Exercise with Kids

For those of you who are parents, you will be well aware how difficult it is to fit In exercise with kids around.

I wanted to share with you some ideas on how you can continue to be active and exercise during the summer while also having the kids around.

Change of Mindset

Acknowledge that your workouts will change, you will get interrupted more and you probably won’t get as much done as you would exercising on your own. Give yourself some credit and praise for just trying!

Make an Assault Course

If you have space in the garden or in the living room, challenge the kids to make an assault course with different obstacles. Think laundry basket to throw things in, sofa cushions to climb over/under, logs to balance on, shuttle runs. Time each other and see who can get around it the quickest.

Involve The Kids In Your Exercise Plans

Can you get out for a walk? Do some kid’s yoga (again better than nothing!). Can you challenge the kids to make up walks to look like different animals? There are also lots of floor-based exercises that you can do while you are playing with the kids on the floor.

The Playground Is Not Just For Kids!

Get on the monkey bars, do some squats as you push the swings, walk along the balance bars. Basically, play more!

Shorten Your Workouts

Not all workouts need to be an hour long to be productive. By breaking your workouts down in to smaller chunks of time, you can fit in some exercise and movement while the kids are entertained.

Let Me Help You Fit In Exercise with Kids

If you want an easy-to-follow exercise programme, then look at my Holiday Fit Club. All of the sessions are under 30 minutes long, including warm-up and cool-down. You don’t need any special fitness equipment and the workouts are suitable for all fitness levels.

Holiday Fit Club

Is a Stand Up Paddleboard Really Worth The Money?

Stand Up Paddleboard

Is a Stand Up Paddleboard Really Worth The Money? In my opinion – absolutely!

My stand up paddleboard is without doubt my favourite bit of adventure kit. There is no better balance for me between the physicality of paddleboarding and mindfulness of being outside in nature.

For those that are not sure what a stand up paddleboard (often called SUPs) it’s basically where the rider stands on a large board (can be inflatable or hard) and propels themselves through the water using a paddle.

We bought an inflatable paddleboard in 2020 from BlueFin Sups and it has easily paid for itself in terms of days out and usage on holidays (if you think about us paying to hire them instead). Our board also comes with a kayak seat attachment so it can be used as a paddleboard or seated as a kayak. So is a Stand Up Paddleboard Really Worth The Money? Yes but you need to do your research first.

Mindful Movement on the Stand-Up Paddleboard

Once I get on the water everything in my mind is left on the land. The rhythmical movements of paddling as well as being totally surrounded by nature are just blissful. Stand Up Paddleboarding can be really relaxing or as physical as you want it to be. I have raced my kids on the boards (and felt it days after) and equally, I have lazed around lying on my board for most of the afternoon too (I have a SUP anchor!!)

Family Fun

Paddleboarding is one of the activities that we can do as a (blended) family of six where we all enjoy it and have a great time! It also is something that I can do on my own, with my husband or with friends. I take the kids out on my own on the paddleboard and they love having a lift around the lake and then jumping in while I do all the leg work!

How to get started with Stand Up Paddleboards

I highly recommend hiring a board and getting some lessons from a qualified instructor first. It can be an expensive mistake if you buy a board and decide you don’t like it after one trip. Having lessons will give you the knowledge and confidence to paddleboard safely and efficiently. It might look like you just get on and go but there is a certain level of skill involved.

So is a Stand Up Paddleboard Really Worth The Money? Yes but you need to do your research first to make sure you get it right.

SUP Safety

Please do your own research about how to stay safe on the water. As a bare minimum I always wear the safety leash and a personal flotation device and take my phone with me in a waterproof pouch in case I get into difficulty.

The RNLI have more information on their website but I would always recommend a lesson with a qualified instructor if you are new to the sport.

SUP Top Tips

Get a board that works for you based on your height and weight, it might be cheaper to get a smaller board but you will end up spending more time falling in the water than on the board.

It can be hard work pumping up the board but make sure you inflate it to the recommended psi. If the board is underinflated it will be less efficient and make more work for you when paddling.

Make sure you look after your board, clean the board, paddles and life vest in between trips out to stop the spead.

Stay hydrated, wear your SPF, have fun!!

If you require specific advice regarding your personal circumstances please contact me at aimee@aimeepearcepersonaltrainer

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