A little over 4 years ago, I was asked to provide a class that was a little shorter than an hour in duration, that focussed on a number of components;
foundational core and back strength & stability
overall mobility
joint-protective low impact strength work
AND that would help with down regulating stress.
Targetting all these areas in a short space of time, while providing exercises that are appropriate for a mixed ability group, and that can be modified accordingly for multi-facetted physical needs and limitations, is a challenge. I can however, honestly say, that it has been one of the best things I have ever decided to do.
I say this as, in my pursuit of creating something that is truly beneficial for women in their 30's, 40's, 50's and beyond, I revisited old exercise science and theory, as well as learning a huge amount more, delving further into the interconnectivity of fascial movement, neurological function, breath work, stress reduction and the lymphatic system; reigniting my love for learning more about the intricacies of using movement as medicine for a long and healthy life.
Lymph + Fascia
Lymph and fascia are very much intertwined and reliant on the other.
The lymph can be considered a part of the greater fascial network. Fascia is the material that provides structure, separation, and connection throughout the body for every type of tissue and every system. For lack of a better analogy, fascia would be the framing and foundational aspect of a house. Fascia also houses the lymph system. Because the lymph has no “mechanical” pump (like the blood has the heart to move it about the body), we are reliant on our body's movement to transport our lymph.
Movement is Medicine
So, fascia plays a big role in the flow of lymph fluid and, therefore, in the power of the immune system, waste disposal, and the health and texture of our skin. While our fascia’s health determines how we are able to move; how we bend, how we articulate an arm or hand movement, and how straight we stand; our lymph determines how well we are able to detox and nourish all our various tissues.
Lymph has No Highway Without the Fascia.
How the fascia compresses and releases is the way lymph is “pumped,” or more appropriately, we might say, escorted, through the body.
The overriding principle here is that we must move our bodies in order to move the lymph.
The condition, i.e. hydration and freedom of movement, of our fascial system, indicates how well we move, and fascial mobility indicates how well the lymph fluid flows.
The Importance of Connecting to the Breath & Nervous System Regulation
Lymph fluid can also be moved through the lymph vessels through other means;
via diaphragmatic breathing,
the nervous system activating the soft muscle tissue that lines the vessels, and
movements of the organs, exerting pressure on the lymphatic walls.
When the nervous system is in a parasympathetic state, (that of rest and digest, where we feel calm, grounded and connected), the lymph vessels dilate, making the flow of fluid more efficient; therefore increasing the amount of waste elimination.
When the nervous system is in a sympathetic state, (the fight/flight/freeze state or stress response), the passage of lymph is slowed down. This is when we see the onset and/or increase of systemic inflammation.
Stress reduction amd nervous system resilience is therefore important to maintaining a healthy immune system, balancing your neurological and endocrine systems, and decreasing the effects of ageing.
The Foundation of 40-FY
So with all that theory in mind, and after some trial and error, I believe I have created a class that overtime, targets it all.
Each 40FY class combines strength & stability exercises with low- impact functional movement, alongside practical applications of fascial flossing/mobility, breath work and tips for tapping in to the vagus nerve, thereby connecting our neurological, fascial and lymphatic systems for improved overall health and down regulated stress.
FREEDOM & EFFICIENCY OF MOVEMENT OF THE WHOLE BODY
IS THE ULTIMATE PURPOSE & FOUNDATION OF 40FY.
It is my aim throughout the course of 40FY classes, to help guide you through a series of exercises that capitalise on the interdependent relationship between fascia and lymph, and teach you techniques that you can implement in to your daily life, that will help you connect to, and regulate your nervous system, and level-up your total-body health, in the ultimate quest for longevity and disease prevention.
Of course there is not enough time in the day, let alone in 40minutes to learn everything, but I hope to guide you towards a deeper connection with, and understanding of the power of movement as well as stillness, in your overall physical and mental health.
1:1 40FY
FOR STRENGTH, FREEDOM OF MOVEMENT & STRESS RESILIENCE
If you are unable to attend the classes or would like to learn more, please get in touch.
I am always happy to share information, and am able to offer a limited number of 1:1 in-person sessions alongside at-home guided exercises.
Through my Mindful Intentions Program, I will coach and guide you to a more centred and grounded place, while increasing your energy levels, improving your muscle and bone strength, increasing your freedom of movement and reducing stress.
Modalities used include:
MINDFULNESS & THERAPEUTIC INTERVENTIONS,
RESTORATIVE YOGA/PILATES INSPIRED EXERCISE FOR STRENGTH & MOBILITY, and
EXERCISE TO SUPPORT HEALTHY AND BALANCED ENDOCRINE & IMMUNE SYSTEMS
PLEASE GET IN TOUCH FOR MORE INFORMATION. YOU CAN CONTACT ME VIA THE WEBSITE BY CLICKING THE BUTTON BELOW OR BY MOBILE ON 07775 852791.
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