#22 The rim that cramps
There are cramps you can't stretch!
Good vibes for your mailbox!
We love this campaign from the Breast Cancer Foundation. So - just do it!
Hello Girls,
Some conversations can have an impact on your week, month, year, or lifetime! The week before, I (Delph) bumped into a friend of a friend, a cool chick. She told me that she and her mate were surfing every day at 6 AM. They are having a great time, and lots of giggles, and it sets them up for the best day.
I had never thought of a morning surf as a routine. I am not a morning person, but working full-time isn’t allowing me to get my water time. So I thought I would give it a go at 6:30 AM, so I can get to work at 8:45 AM.
Therefore, I created a new rule for myself: if there is surf, I go surfing; if there is not, I go to the gym.
The suspense must be killing you… “Did she do it?” Yes, she did! I went three times this week and once after work. No time for the gym, though. I have to admit that getting ready for work in the back of my car isn’t ideal, and neither is drying my hair with the heater in the car, but it is doable. So, this is your sign, your sign to try a new routine, after you book your mammogram!
Until next week,
Delphine & Donz
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That cramp you can’t stretch out!
Some articles are just meant to tell you “You are not alone.” This is one of them.
This morning, I was at an event and bumped into friends I hadn’t seen in a while. “Oh, I love the newsletter, so good,” so, of course, we started talking about our womanly problems: the waist expanding, the moods, the wrinkles between the boobs, and “the bum cramps.” “The WHAT???” “It’s like a cramp of your bum hole, you know - the rim.” 😶😶😶😶😶😶😶
No - I don’t know. What the actaul fuck … (excuse my French, I’m French)!
I learned that both of them get them, and they can last 30 minutes. “How do you know it is menopause or age-related?” “Well, it started in my late 40s.” OK, ok. Horrified but nonetheless amused, with the mindset of a scientist, I went and “interviewed” 4 other 40+ women who were present. “Hey, sorry to bother you, I am doing a bit of womanly research for my newsletter. Do you get bum cramps? Like your rim?” - “From anal sex?” “No, just from you know …Just being.”
Verdict, 50% of interviewed women get them! Wow. Now, since the event was a surf comp, I could have asked the dudes if they had them too, but I lacked courage! However, I asked my partner, “I have no idea what that is; it sounds scary.” So, 0% of men get it!
It is very unclear what this is, why it is, and if it has anything to do with being a woman or ageing.
—> This article suggests it may be the Levator Ani Syndrome, an aching or pressure sensation in and around the anus that may be constant or last for hours or days at a time; treatment to relax the muscles in the pelvis may help.
—> Another option is proctalgia fugax – a condition that causes episodes of sudden, severe anal pain that last for a few minutes at a time; medicine that relaxes the muscles in the pelvis may help.
It could be a whole bunch of other conditions, so if it starts being frequent or a real problem, go and see a doctor. One of my friends did… and the doctor had no clue!
Reminder
This is your reminder to check your breasts for lumps. This is how.
Crush of the week ❤️by Delph The Lymphatic Message
It is very likely that, just like me, you have never put any thought into your lymphatic system! But it seems like we should.
The lymphatic system is a vital component of the circulatory system, consisting of a network of vessels, nodes, and organs. It functions to maintain fluid balance by collecting and returning excess fluid from tissues to the bloodstream. The lymphatic system also plays a crucial role in the immune system, with lymph nodes filtering lymph to remove pathogens, while organs like the spleen and thymus contribute to immune response and blood filtration. Together, these components work to combat infections, transport fats, and support overall health and well-being.
So, it is a big deal!
One of our readers suggested we check out Lisa Levitt Gainsley. A pioneer in the field of Lymphatic self-massage, she’s a leader in Lymphedema Therapy. If she is trying to sell products, you can pick up some really good tips from her social media accounts, especially around dry brushing. Yeah, something to add to the list of things to do…
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The Non-Review
The chest pillow, sleep and glow!
Occasionally, when the mood strikes, we write about products we haven't tried because we wish we had.
How cute is that little bow?
For our younger readers (under 45), I have bad news. If you have boobs, you will get wrinkles between them. It sucks. Yes it does. Unless you sleep on your back with each boob sitting to the extreme side of the body, you are screwed. But fear no more, we found the perfect tool: the Chest Pillow for Wrinkle Prevention!
The Chest Pillow is designed to support and cushion the chest and décolletage, preventing the formation of deep-set sleep wrinkles and reducing strain while you sleep. Designed to reduce the impact of compression that can lead to the development of sleep wrinkles in the chest and décolletage regions.
Doesn’t it sound amazing? I sleep on my front, fully, twisting my neck… so unsure how that would go. Can someone try and report back? Thanks!
Ask Lynn - How can we lose body fat without starving ourselves?
Lynn Allen PT is our Hit Pause high energy Fitness expert. Her regular expert advice help us stay on track with our goals for better living!
➡️ Start (or ramp up) Strength Training
You have to be lifting weights. For your body to burn more body fat, you need to increase your muscle mass and the only way to build lean muscle mass is to overload those muscles (lift heavy things more often).
Strong is the new skinny, whoop whoop!. We want to look toned, we want to be capable and confident and we can get ALL of that from strength training.
How often should you do it?
If you are completely new to lifting tin then start with 1-2 times a week, if this is not your first rodeo then 3-4 sessions a week will bring those body composition gains you are chasing.
➡️ Look at your EXTRA calories (and where they come from)
I did an overhaul of my nutrition recently.
I lift weights but also I don’t say no to donuts. I have a great relationship with food, sometimes a bit too good but the issue I have is I mindlessly snack, for example preparing lunches for the kids.
I discovered how much EXTRA calories were going into my mouth, not ideal. I wasn’t putting on body fat, but I damn sure wasn’t losing any either.
Could you pinpoint where your EXTRA calories are coming from?
Having just come out of the silly season another one of my extras was ALCOHOL, god damn it! Sitting in the sun having wine is just the bee's knees but we all know it’s not good for us. I know I said it, I addressed the elephant in the room, eeeeekkkkkkkk!
If you want to get leaner without starving yourself…
If you want to feel more energetic…
Wake up easier…
Have your skin glowing…
Then you need to cut down or cut out the booze. Now I love my wine (we’re not talking a bottle, we’re talking a glass or two) but I get up VERY early in the morning, I try to pack in A LOT to my days. My love of a glass of wine has to be seriously looked at if I want to achieve the goals I want and just get the most out of each day.
So be honest with yourself. Where do your EXTRA calories come from? If you want to lose Body Fat then get rid of the EXTRAS.
➡️ Do a bit of cardio
Hahahaha I love this one as I’m not a massive cardio lover. It’s not that I don’t enjoy it, I just know it’s not the best way to get leaner, but it is very good for keeping us healthy. We don’t want to do cardio to lose weight, we want to do it to be healthy and be capable. You might think you're losing ‘weight’ but you’ll lose muscle too and we can’t afford to lose muscle.
Do you want to be Skinny/Fat? Because that is what will happen if you try to be as light as you can just by doing cardio.
Muscle is more important but we can assist our body fat loss goals (and your overall cardiovascular health) by adding cardio into our week, just a wee boost.
How often?
2 x week for 45-60 mins.
➡️ Eat more protein
Including more protein-rich foods in your diet is an effective way to reduce your appetite and burn more fat, build your meal around your protein choice.
Upping your protein intake may also increase feelings of fullness, decrease appetite and reduce calorie intake to aid in weight loss.
Before you all rush out to the supplement store I would suggest trying to get your protein sources from your diet. The more nutritious sources of energy you feed your body with, the more it will want to use them – meaning your training will improve, you’ll burn more calories and build more muscle, and you’ll lose more body fat, BONUS!
➡️ Get some HIIT into your life
Yes it’s time to do some HIIT (High Intensity Interval Training). You know the REALLY huffy-puffy stuff!
There are many ways of doing it but the easiest way is you get someone to yell at you to do it (you know I’m right).
You can also incorporate HIIT at the end of your strength sessions, Go hard for 60 seconds, recover for 60 seconds and repeat 5 times. Just find out what works for you and do it! Get in and get that heart rate pumping two or three times a week!
Bursts of HIIT cardio will spike your heart rate and lead to the afterburn effect, where your body will continue to burn calories even after the workout is finished.
So there we have it, your 5 ways to lose body fat without starving yourself.
➡️ Your overview:
Strength train 3-4 x week (2 x week if you’re a beginner)
Cardio 2 x week (45-60 mins)
Get rid of your EXTRA calories (you know where they are)
Eat more protein (talk to a Qualified Nutritionist)
HIIT train 2-3 x a week (you can tag it onto your strength sessions, it doesn’t take long)
If you follow these tips you will be on your way to getting stronger, leaner and loving life!
Do you want to become a stronger, leaner, more energized version of yourself? It’s up to you but there is always help there if you need it.
Lynne x https://www.lynneallenpt.com/