Box a lates

What?

A box of what?

OK I’m officially laughing. Not a box of anything. Have I introduced myself?

I already have told you I am a mother of 2 boys and 2 female dogs. I write, poetry, short stories, children’s books and blogs. I’m am an animal lover, BUT I am also a Pilates instructor.

That’s my real job. How I earn my bread and butter, it pays my bills.

I can already hear some of you saying a what?

So What Is Pilates?

Pilates is a form of exercise which concentrates on strengthening the body with an emphasis on core strength. This helps to improve general fitness and overall well-being.

Similar to Yoga, Pilates concentrates on posture, balance and flexibility. In Pilates the chance of injury is much lower than with other more strenuous forms of exercise.

Pilates also focuses on the mind-body connection.

While doing the various exercises your mind needs to be constantly aware of your breathing and the way your body moves.

I run a studio in my home town, on the beautiful Mornington Peninsula, Victoria, AUSTRALIA.

Please do visit, first class free is on me.

We run a varied disciplines to keep your body and mind healthy as we age. This exercise is ideal for everyone but I am emphasizing the importance to continue exercising as we age. My target audience today is over 40, over 50 and beyond. Apart from my awesome pilates sessions, we also run yoga, functional training, teacher training, personal training in our amazing little boutique studio.

We run group classes, small group specialized sessions, personal or one on one training.

The reason I had suggested my target audience today is Over 40 is because I have branched out into a new area, menopause coaching. I will be running programs to help women over 40 with their hormone health and fitness.

I have created my own brand of pilates, designing my own unique classes.

I run a unique blend of pilates based classes.

Pilates / Yoga Fusion

HIIT Pilates (high intensity pilates)

Circuit Pilates – This consists of approximately 14 to 18 stations, working upper body, lower body, the core and two or three cardio stations. We move from one station to another for a period of 45 seconds to one minute on each station. A great fat burning workout and suitable for all levels of fitness and injuries

321 UGI Ball pilates ( 3 minutes Ugi ball exercise, 2 minutes resistance exercises , 1 minute of core exercise.

Drum roll

Box -a – lates a combination of boxing circuits with pilates circuits. ( see pics of the fun my students had today)

This one is worth giving a go.

Exercise or physical activity can improve your health and reduce the risk of developing diseases like diabetes, cancer and cardiovascular disease. It can have immediate and long-term health benefits more importantly it can improve your quality of life. 30 minutes a day can allow you to enjoy all of these benefits.

Some of the benefits of regular physical activity may be:

Reduce your risk of heart attack or disease

Manage your weight. Look better, feel better, more confidence

Lower your blood cholesterol levels

Lower your risk of diabetes

Can lower your blood pressure

Can help increase the strength of your bones muscles and joints therefore lowering the risk of osteoporosis

Lower your risk of falls

You recover better from injury or illness

You feel better, you have more energy, you are in a better mood, you are more relaxed and you sleep better.

Exercise can help with depression

It provides increased social contact if in a club or a group setting steps. Don’t be put off by feeling compelled to have to complete 10,000 steps or do 30 minutes of exercise. Start with 1000 steps start with five minutes of exercise. Build up. Little steps. This is the reason I’ve chose to specialize in women’s fitness over 40. You can get stronger, you can feel invigorated, you can be totally awesome. Let’s not grow old let’s be awesome.

Everyone in these photos are 50 and above With the exception of one 23-year-old and one 48 year-old. I had strict instructions to not put her in that 50 and I have a category. Your wish is my command. My crew are awesome.

Weirdos walkabout


WE EXPERIENCED THE SPORT OF ROGAINING TODAY.

What’s that you ask?

That’s a great question!

The standard definition goes like this: –

Rogaining is the sport of long distance cross-country navigation in which teams of two to five members visit as many checkpoints as possible in the specified time. Here in Victoria, Australia, rogaines are typically run over periods of 6, 12 or 24 hours. In a bush rogaine teams travel entirely on foot, navigating by map and compass between checkpoints in terrain that varies from open farmland to hilly forest.

How the weirdo walkabout in Inverloch definition went is like this 

Our event was more of a community based, fun event, even though we had elite athletes enter, yes we had ironman team enter our event and consequently win.

Suggestions for things we needed to bring on our event day:

* mandatory: pen ✅

* recommended: rain jacket, hat, sunscreen, sunglasses, water bottle, $$ for coffees, suitable footwear ✅

* consider: card table for your map during route planning ❌ next time we will spend more time pre-planning. Well this was our first rogaine. 

A few of our rules

➢ all team members must remain within speaking distance of each other throughout the event –

The urge was there for the experienced runners to charge ahead. No we must stay together. Of course then we would experience the middle age bladder, the need for one to go to the toilet, the others have to wait. Of course, not everyone needs to go at the same time, so 15 minutes later, patiently waiting again as another MA (middle ager) goes. 

Missing an opportunity to gain further points we would watch dishearteningly as other teams would pass us… was that a smirk I just saw on that team leaders face? Come on hurry up hurry up. 

➢ go to checkpoints in any order; go to as many as you can & want to in allotted time.

We worked out about halfway through that we should’ve gone to the outermost destinations on the map. They were worth higher points. Focus more on getting our bonus points, such as eating and drinking in designated cafes and photo opportunities with the multitude of peculiar and well known stuffed toys around the region.

➢ you must go to the checkpoint to get the answer – no guessing or using Internet, or submitting answers you have prior knowledge of. 

I was tempted.

➢ Start event at or after 9am :- hooter to sound at 9am. 

No problems there! We arrived at 8:15 am we were ready to roll at 9 am.

➢ return completed clue sheet by 1pm :- 10 point penalty for every 1 minute late. 

We handed in our map and answered questions at 12:56 pm

➢ points are the checkpoint number rounded to 10s, eg for #83, 80 points, for #102, 100 points; wrong answer gets penalty of equivalent points.

Our last hour was spent on the outskirts of Inverloch, scoring ourselves hundreds of points.

➢ Bonus points: State names of soft toys when you locate them;  where photos required, tick box once photo taken, & show scorers photos at finish; bring receipts from designated cafes (1 receipt per team per cafe at which one or more team members ate or drank)

we did, we photographed, we laughed. 

➢ call Weirdo’s Walkabouts if needing clarification regarding any checkpoints or clues:- 3 calls per team allowed (mobile numbers will be on notice board at event entry station)

No calls were made by us! 

This fabulous event took a group of 8 women who represent the middle age / peri menopausal group being 45 plus, to the beautiful beachside hamlet of Inverloch that saw us navigate in bush, beach, up and down hills, into cafes, checking letter boxes, climbing trees, locating soft toys found by utilising some part of the middle age brain that no longer functions in peri menopausal women. Somehow we deciphered the cryptic clues, went on to produce some classic photos taken with, Shrek, pooh bear, Spiderman, a dodo bird and many others. Basically we were running / walking all across and around this lovely town. Finding shade amongst the lush green surroundings, enjoying a quiet moment, well, as quiet as eight women giggling together can be and whilst appreciating the protection from the wind and rain in a small cavern set inside the beach mountain.

Locating weird and wonderful destinations to find yet another answer to another crazy question. We delighted in some local artwork and sculptures, for a brief moment the sun shone upon us, enjoying the beautiful scenery and surroundings that our non competitive competition took us on.

No no, this is not competition, we are not being competitive, we are raising money for a charity, enjoying the day and spending time with each other.

We laughed at and with each other over 4 hours. Stopping for a short respite at the nominated cafes, “a long black coffee please”, “a latte”, “I’ll have that pie” another of our crew yelled, “please can we have a receipt with that”. Each purchase at a designated cafe earned us another 50 points. Yesss, we would scream as we ticked yet another box to earn another 150 points.

Pre Rogaine

The morning started something like this

Alarms going from 7 am. Eight women in one apartment, however, very thankful for the two bathrooms and toilets.

“Are you having breakfast”? “No I’m not hungry”. “You better eat, it’s gonna be hours before we can eat again”. “Okay I’ll have a coffee and some toast”. “I’m going to have some muesli”, “do you want some muesli”? “No I’m gonna have scrambled eggs, who wants scrambled eggs”? “no I’m not hungry”, “oh okay I better have some scrambled eggs”. “I’ll have some avocado as well please, 2 pieces of toast”, (seriously & you are not hungry) “Oh it looks cold outside, it’s raining”. “Are you wearing a beanie”? “I’m gonna wear my crop top and my jacket, I get hot sweats, I don’t want to overheat”. It’s 9°, do you really think you are going to overheat”? “Ok I will I’ll put a T-shirt over my crop top”. “I’m wearing my thermals and my jacket, plus my waterproof jacket” “What if you get hot”? “I’ll tie it around my waist”. “Won’t that be annoying”? “I don’t think I’ll get too hot, I feel the cold”. “do you think maybe I should wear a warm jacket”? “Yes I do”. “Gloves, who is wearing gloves” ? Yes me, me , me, I’m taking gloves, “do you have a spare pair of gloves”? “yes I do, do you want me to bring them for you”? “No! I should be okay.” “I’ll take your spare pair of gloves”. “I’ve got two pair of socks on”? “I’m taking my beanie, have you got a backpack”? “Can I put my spare pair of gloves in your backpack”? “I’m gonna wear my thin jacket”, “I’m gonna wear my pink jacket”. The conversation was crazy, funny, factual, made sense, at the same time made no sense, if anyone had of been listening. Yikes!

I wish I had recorded that 15 minutes of conversation. This is this was how the whole 48 hours with this group of women went. Sound crazy? Perhaps, but this is a group of women all around the same age group who support each other, and care about each other, laugh at each other, laugh with each other, look after each other. This was a group of caring women. Caring about each other.

Piling into two cars, we head to the starting point. As we wait, the sun comes out, it begins again. Being the only backpack carrier, can I have my car key out of your bag? yes! I’m going to put my beanie and gloves back in the car.

Middle Ager arrives back to the group, the rain starts, can I have my car key back again? I’m going back to get my beanie and my gloves.

The day was rain, wind, sunshine, but, never warm.

The event ended with 8 girls exhausted & hungry.

I’m starving, if I don’t eat I’ll die, I’m dying of thirst. I need a cake and coffee, where can we go, I want vegetarian, Oh I need a hot pie, hot coffee please, I want eggs and bacon. So it went. 8 women scurried off in three different directions. Meeting back at a pop up clothes shop. Of course how can 8 girls go away for a weekend and not go shopping.

Drive back to our warm apartment and here it goes. “I’ve got a blister on the heel of my foot”, “I’ve got a blister on my toe”, “my knee is aching, look at it it’s three times its normal size” as everyone squeals in displeasure at the pockets of fluid protruding out of one knee. ” I need a massage”, “I’ll massage you” says another.

I sit back and laugh as I listen to these conversations.

This group of amazing women are a contrast of various orientated business women. Meet Gaye an online entrepreneur/sales/fitness fanatic/marathon runner, Julie a doctor/yoga instructor/cyclist, a multi talented woman she is, Janette a plant based eater/pilates instructor/functional fitness trainer dabbling in menopause coaching/writer/dog rescuer, Karen a extraordinary hairdresser/interior designer/ski bunny/fashionista, Kathy a developer and real estate guru/animal sanctuary volunteer, extreme sports and risk taker, Mandy a personal assistant/saving the environment/a highly intelligent exercise enthusiast, Andrea a level headed, smart medical secretary/museum and history lover/can do anything she sets her mind too/ does not love exercise and finally Shelle another interior designer/vegan/entrepeneur/teaching and inspiring women to be all they can and makes fabulous funky outfits, headbands & bags.

All contributing to making our world a little bit of a better place to live in.

The afternoon witness beautiful insightful chats, healthy and unhealthy nibbles, whinges about painful body parts,forgetfulness and hot flushes.

The phone call came, our teams came first and second respectively in the veteran females. Third overall. Not bad for a bunch of middle-aged menopausal women attempting their first Rogaine. Of course you could go to one, the elite on man team, who happened also to be veterans. Go the veterans first, second and third, the youngish fabulous oldies. Veterans were in the age bracket of 40plus, hardly what I would call a veteran but ill go with it.

Time for a cocktail at the RACV beachside resort, to celebrate a our placing in the event. Seriously did we need an excuse? Karen and Andrea may have started celebrating already. Champers in hand. Shhh what happens in Inverloch stays in…. Inverloch

Dinner at the local Japanese Tomo saw us 8 hungry women over order & over eat. The food was divine. They catered to Shelle and Janette’s plant based dietary requirements perfectly.

8 Women arrived back to their Apartment before 8 PM.

Seriously what happened to the days of arriving home at 3 AM, staggering to bed? Reliving the events of the night before, the next morning.

By 8:30 PM we had cups of tea, chocolate, cake, and we were playing a game of Scattergories. This led to many more laughs due to our forgetfulness and inability to remember a certain word. “It’s on the tip of my tongue” “what’s that word again”?. “Why won’t my brain work anymore”?

Menopause darling, menopausal brain fog.

I used to be a highly intelligent woman.

Our final morning was not without drama. Karen and Andrea decided to head out for a bike ride around town to make plans for our last day. Mandy and Janette were heading to the gym. On arrival at the gym, a frantic phone call advised us Karen has had an accident, you need to get back.

Our dear friend Karen, the pillar of our group, larger than life, she, who laughs at everything, had come off her bike due to the wet and slippery road conditions. She was in tears with a suspected a broken ankle. Julie our resident doctor rang ahead to the closest hospital and two of the girls accompanied her, where it was confirmed she had indeed, a broken ankle, possibly and most probably requiring surgery. This beautiful positive woman was still smiling as she lay in hospital.

48 hours of fun, laugh, hot flushes, forgetful moments and friendship.

Next one in June. Now this is a serious one how do you think we will go?

Thanks girls for the laughs ❤️

#repost

http://janettebendle.com/2019/04/29/weirdos-walkabout/

#writephoto

#fowc

#rdl

Sign Here

Shared from my site https://janettebendle.com because I know us fabulous over 40, over 50s and beyond gals will get it.

❤️

My weekend, can I please start again?

I am fit, I am strong, my fabulous day job is a “Pilates instructor” and I love it.

Very rarely do I experience muscle soreness from the group classes that I instruct and consequently demonstrate the exercises.

DOMS Have you heard of this? Delayed onset muscle soreness. I very rarely feel muscle soreness. Have I said that already? yes, because it’s true. Except for today, the day after.

We did a lot of hamstrings (back of the thighs) yesterday. My Saturday mornings are very busy and it’s predominantly athletes, runners, swimmers, cyclists, triathletes, I even have some martial art black belts attend weekly. Thus we do very strong sessions and due to the large numbers I run two sessions back to back.

Now to add to this mix, today anyway, occasionally I help out a local catering company.

The events they cater for are amazing and when I say amazing, I mean out of this world amazing. So I get paid to work, (on my feet for a further 6 hours) plus have fun, socialise and save money, due to not spending somewhere else. Win win

So my day started at 7am, Finishing at the studio at 11:15 am I dashed straight over to the festival I was waitressing at. Home at 6pm to cook a roast veggie dish for a dinner party,

With sore feet and an exhausted body, veggies ready, I pulled my tray out the oven. Oh no, my exhausted arms could not hold on, I dropped it all over my new kitchen mat which I bought two days prior. Tears almost welled in my eyes.

I did see the funny side, took a photo and sent it to my dinner party crew. What next, yes okay that’s it, I decided to chop up a watermelon, yes a whole watermelon, popping it on to a plate, I carried out from the kitchen bench to another in preparation for move to the car. Guess what? Yesssss, I did, a whole sweet delicious watermelon smashed all over the floor.

Breadstick yes, what can I do to that? Bite the end off in hunger? Only I know the answer to that one. I say with a wink 😉

Leaving my house, better close the blinds, seriously? they fell down.

Scream 😱 I arrived at my dinner party bottle of red wine and a breadstick. Everyone decided everything comes in threes so my run of bad luck was over. Do you think so?

Get to bed around midnight after a lovely evening and a couple of glasses of my lovely red wine, exhausted, one of my kids is pocket dialing me at 5 am. No no no no this cannot be happening.

I did lay in bed for a little bit longer, of course my bladder wants to throw a spanned in the works, up I go to the toilet, only then I felt the soreness.

DOMS.

Back of my thighs so sore. Anyone who exercises and experiences that day after soreness will know what it’s like to go to the toilet. Sitting down and standing up. Who relates?

A walk, that will loosen me up. Grabbing a coffee to go, I take my three dogs in the car to head to the park. Now I know that’s not ideal to carry your coffee in hand and drive, that statement proved to be correct when a car pulled out in front of me, I slammed on the brake my little foxy terrier Ella went flying, my coffee went flying all over the windscreen and my legs, my American bulldog Gloria’s big boof head ended up between the two front seats.

All 3 of us survived, we continued on our journey. The park was busy, I was walking with a few girls I knew, between us about 10 dogs.

My 3 rescue pups & loves in my life

Our local dog park is amazing it’s full of bush and trees and creeks and with path which is also full of roots and branches sticking out of the ground so you do have to watch your step.

Gloria big white American bulldog gentle giant disappeared, she can’t see very well consequently she she ended up with another group of people.

Unaware, she followed them about 300 m in the opposite direction. I took off after her. I ran, I tripped, over a branch, landing hard flat on my face and cracking my rib cage on a large root . Winding myself, gasping for breath, pain on breathing and pride hurt. Oblivious to all the other aches and pain‘s I was going to feel in about two hours time.

I try very hard not to be a victim, however I was feeling a little sorry for myself at this stage. We get home without any further ado, and I make myself a smoothie bowl for my breakfast. Blended fruits topped with muesli and more fruit. Are you thinking what I know happened? Yes I wore it. Off to the shower I went for a cleanup. Take two. I enjoyed my breakfast.

As the day went on I started to look like someone who was about 100 years old. My usual perfect posture slightly bent over, a limp, I couldn’t use my hands, my rib cage hurts, I have a bruised right hand, a swollen middle finger on my left hand, my right knee is bruised and causing a limp. My right big toe is sore.

Can it get any Worse ha ha ha

My puffy swollen exhausted body is looking for a new day. A new weekend in fact.

Contract:

I the non-victim and definitely a dreamer, hereby requires a new weekend. Starting afresh where everything will run smoothly and as planned. Money is no object, therefore not requiring her to work a second job. The caterer that she worked for in her parallel life is so amazing that he prepared her roast vegetable dish, freshly sliced watermelon packed into containers and placed in her drivers car to be chauffeured to the dinner party. She arrives home to a clean house, (always) where her three dogs do not play in the dirt resulting in floors that remain clean. (Always) lack of sleep and overwork are no longer a problem, the tired induced clumsiness in no problem.No bruises, no sore limbs, no wounded pride.

I will however accept my sore hamstrings. I know I earned them with a great workout and I will wear that pain with pride. I love a good workout.

Sign here

Who am I kidding I’m a realist. It’s Sunday night, tomorrow is Monday and it will all be but a memory as my new week begins. I wonder what I’ll fall over, drop, smash, spill next weekend. Ahh at least I’m laughing at myself.

A repost

http://janettebendle.com/2019/04/08/sign-here/

Sit down and breathe

Menopause wellness coach

Three days ago I told you that I had to write a blog every day whilst I participate in this course. Well what did I just say? Three days have passed. Yikes. It’s like having kids, I had mine 2 years ago. Didn’t I?

In reality it was 21 and 23 years ago. Whatttt? How old am I? Menopausal old that’s what I am.

Life just gets in the way of the things I want to do. Between work, walking dogs, my mum, cooking, housework, my kids, maybe an all day music festival, then of course there is the beach, adopting dogs, spruiking about the benefits of adopting dogs to other people, housework. Is this a woman’s life? It appears so. Let’s breathe.

Sit down, close your eyes, forget about the world, relax, focus on breathing for one minute. Ahhhh

Back to my training, with everything I have just relayed to you of my past 3 days do you think I really had time to do my course? Well the answer is yes, just a little.

Are you wondering how close you are to menopause? Here are 14 common signs and symptoms that you are perimenopausal

Missed periods

Hot flashes/flushes

(I call it hot flushes, the Americans call it hot flashes, the plain and simple fact is you get damn hot. It is a feeling of intense heat accompanied by sweating and a maybe even rapid heartbeat. They can last from two minutes to 30 minutes and then just as quickly as they begin they can stop again.

Next is the most abhorred and the most worrisome for us women

Weight gain 🤨🤨🤨

Sleep deprivation

Vaginal dryness

Mood swings

Sore breasts

Chronic headaches

Decreased sex drive

(hey hang on just a minute, we have weight gain, sleep deprivation, vaginal dryness, sore boobs, migraines and somehow we are still supposed to feel like sex. My solution, fix those 5 and this problem may be solved too)

Incontinence

Night sweats ( different from hot flushes but you still feel like shit ) no you didn’t wet the bed, that is purely sweat.

Memory problems ( oh jeez where am I, who am I, where did 3 days go?)

Constant UTIs ( not nice)

Changes to skin and hair. The aging process itself, with loss of fatty tissue and collagen making your skin drier and thinner. Approaching menopause can contribute to these changes also. Lower levels of estrogen may cause hair to feel brittle, dry and maybe even fall out.

Many women think symptoms such as fatigue, weight gain, itchiness, aches and pains are part of aging

A lot don’t even know what they are experiencing is symptoms of hormone imbalance

Most don’t even know it can be fixed

What are we going to do about it? That is where I help.

We are not a one size fits all program.

We have knowledge and understanding of what you are going through.

You get results.

We are there to help you and motivate you along the way

We are not going to give you a magic pill (there is no such thing)

We are not going to tell you to eat less and exercise more.

We will educate you.

Proper healthful diet, exercise that is suited to you specifically and healthy lifestyle are just one step away. Filling out one of our health evaluation forms is that step in the right direction to feeling better in yourself and about yourself.

Follow me on my journey towards helping women get themselves back.

Keep watching for tips and invaluable feeling better about your amazing self information

Chat soon beautiful woman ❤️❤️❤️❤️

I am middle aged. When did this happen?

The Menopause Coach

I am middle-aged, I am peri-menopausal, I am a women in her 50s and I am where a lot of women are today.

Did you know there were 477 million women suffering from menopause in 2005

Skip ahead to the year 2025, the World Health Organisation estimates that 1.1 billion women worldwide will be aged 50 or over and postmenopausal.

There are approximately 4 million women between the ages of 40 and 65 in Australia and over 1 million in New Zealand right now who are somewhere between pre and post menopause. One of the many symptoms is weight gain

No, menopause itself does not actually cause the weight gain, but a hormone imbalance can cause weight gain.

So here is what happens in the lead up to menopause.

Hormones, oestrogen and progesterone fluctuate, which influence the hormones insulin and cortisol, eventually leaving a woman insulin resistance and stress sensitive

The result is:

Belly fat and other menopausal symptoms

It will be my role as a coach and mentor to help you through this period with ease and help minimise weight gain.

The average age of menopause is 51 years old however it can range anywhere from the ages of 40 to 58 years old.

I have been a Pilates instructor/personal trainer for 20 years. A large part of my customer base have been athletes and very strong, frequent exercisers. Last year I looked around at my clientele and noticed a lot of the women are 40+ and they are fabulous.

Forever thinking myself young, when did I turn 50? I don’t feel 50, I don’t look 50, but, jeez this is me, this is my demographic. I am one of those statistics I mentioned above.

I had the knowledge to help myself, so, why not share it.

I needed to make some changes to my business and within myself. I had the knowledge to help this age group. I embarked on a new exercise system aimed to this fabulous but sometimes self neglected age group. I ran a 10 week course with much success that it spurred me on to see what else I could value add. With some extra education in understanding hormones and menopause from the wonderful Lynn Miller and Paul Newson of Menofitness, I’m on my way to becoming a menopause coach.

I am one month into my training, Soaking up every bit of extra information I can sink into my menopausal brain and loving it.

I will be ready in another 4 to 8 weeks to take my pilgrimage into the world of menopause makeovers. Will you join me on my new path. I am looking forward to meeting like-minded beautiful women on this new journey.

Todays blog idea came from another course that Paul recommended we do in one of his live feeds. How to launch your expert business in the next 30 days. Finding your voice is first, in order to share your knowledge. Makes sense. It suggested there were three types of people.

Writers

Talkers

And

those who like to be on camera.

I am the writer. Welcome to my first blog sharing my journey into hormone coaching. I will share what each new day brings as I take this new direction in business and in life. Wish me luck.

I’ll finish this by sharing a little humour with you, this is lovely and made me laugh because only women understand this !

If my body was a car, I would be trading it in for a newer model. I’ve got bumps, dents, scratches & my headlights are out of focus. My gearbox is seizing up & it takes me hours to reach maximum speed. I overheat for no reason and every time I sneeze, cough or laugh either my radiator leaks or my exhaust backfires!

Have a beautiful day ladies ❤️❤️❤️❤️

Watch this space for tips and invaluable information on how to feel better through Menopause.

Signing off

Janette xxx