Sitting in Southampton airport and other stuff

Thursday afternoon. Southampton airport. Waiting for the flight to hop across to Amsterdam where I will spend a night before the rather longer schlep to East Africa.

As there is very little to do at Southampton airport apart from Duty Free and Starbucks, I thought I would make best use of my time and write my blog, hoping that someone may choose to glance at it at some point. No matter if not. I enjoy writing. Always have.

There is a lady of reasonably mature years sitting across from me and I couldn't help noticing the tattoo winding itself around her ankle. A surreptitious glance informed me that in elegant text, it reads "Born to be wild".

In her sensible buckled sandals and grey fitted slacks, I wonder how "wild" presents itself.

The sandals are open toed and it is but early April so that is one consideration but who knows? I have been going on a very deep dive into crime dramas of late, even by my standards and with an overactive imagination, wonder if perhaps she is MI5 or 6.... but Southampton airport? The flights today are for Schipol and Jersey and the most excitement thus far was an assistance buggy getting tangled in the "no access" lines so I just don't feel some kind of undercover activity is about to kick off.

I am going to download and finish watching The other Bennet sister to calm myself down.

I will however be listening on my rather fabulous NEW Bose noise cancellling headphones, purchased with much delight and enormous gratitude using my JL voucher that my beloved online members gave me for Christmas. I absolutely LOVE them and you! They are pink. Naturally.

I know I have been banging on about the importance of lifting weights A LOT recently and I will be discussing other subjects soon, I promise but just alllow me one more post because in the world of exericse presciption, new findings have been published and this is GREAT NEWS.

The ACSM (American college of Sports medicine) is THE bible with regard to sports medicine and exercise science and they have recently published new findings on resistance training. This is the first updated version of strength training guidelines since 2009 so as you can imagine, there is a lot of discussion out there!

I want to keep it as on point and brief as I can and here are some cold, hard facts.

Doing SOMETHING is a lot better than doing NOTHING! Whatever equipment you use and program you follow is far less important than the fact that you show up. Regularly and consistently.

Only 30% of adults meet the resistance training guidelines and this drops to as low 10% for older adults.

What is required?

Training all major muscle groups at least once a week

Aiming for 2 - 3 sets per exercises

Using a weight that is getting challenging by the end of the set

Moving through full range of movement.

Now, why this is good news is that this can be acheived in whatever form of exercise takes your fancy and over here on our Pilates mat, we tick a lot of those boxes. Going into the 100 and wishing for the end, sitting tall in your Spine Twist and pushing for JUST ONE MORE rep is meeting this! We go through full range of movement, we use bodyweight as well as small equipment, so even if you are not lifting weights, you are doing your bit. (N.b. provided this is min. 3 times a week and you are pushing yourself to max ability in each of those sessions in one way or another and bringing in bands, small weights etc for additional resistance)

WHAT COUNTS

BODYWEIGHT EXERCISES AT HOME

BANDS, BALLS, BODY WEIGHT, LOOPS

A QUICK EXPRESS SET WHEN YOU GET BACK FROM YOUR RUN/WALKING THE DOG

15 MINS IN THE KITCHEN - YOU DON'T NEED TO COMPLICATE IT

IT DOESNT NEED TO BE FANCY, STRUCTURED OR ELABORATE. IT JUST NEEDS TO HAPPEN

Generally ALL types of resistance training work, as long as they are performed with high efforts which means that you get to a point where you are almost at failure. In other words, choose what you enjoy as you are more likely to stick to it and work harder at ut.

CONSISTENCY IS KEY and the BEST exercise programme to do is the one you enjoy and will be more likely to stick at!

MEMBERS. We have multiple classes involving strength and resistance every week.

NON MEMBERS - I am just putting dates together for another 4 week strength program. Please email me if you are interested.

I follow the amazing Joan MacDonald on social media. She was very overweight and fed up (something she discusses openly) and started training at 70. Not 20 or 30. SEVENTY!

She is now stronger and healthier than she has ever been and is sucn an inspiration to women over 50/60/70 who wonder if they have left it too late or are nervous about where to start.

Of course we all have different goals and not everyone wants to take it this far BUT it just gives me yet another excuse to say AGE IS JUST A NUMBER. It is attitude not age and I am inspired by people like Joan who have the courage to not only do something it but share the journey and make it real and acheivable for everyone.

Last Saturday's 30 min class is uploaded but otherwise, I have really enjoyed being interactive this week and not recording. We have got up to so much! Small equipment, advanced work, reformer on the mat, weights, breaking down and simplifying moves.. I love keeping it as varied as I can. I have also had 3 x 121 check in's with online members to make sure where there are areas that need additional support or clarity. Remember I am always on the end of the phone or ready to facetime to give support.

Don't forget the calendar will be a little different over the next couple of weeks .

NEW MERCH ALERT

I am THRILLED with my new t's. I have 2 new designs and will model for you when I get to Zanzibar as I literally just picked them up from the printers and threw them in my suitcase.

The quality of material is better and a bit stretchier.

So far, rasberry sorbet, khaki green, black and white as they really show off the text colours in round neck and v neck.

We will also have long sleeve and vest (black and white only) and hoodies. More deets to follow.

Members - I will be emailing you with class updates asap and in the meantime, how y'all getting on with PTPB?? (last week's blog....)

Better go. Have a super weekend, Jx

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Why runners need to lift weights

By juliet • April 8, 2026

Let's start with Improves balance and coordination Improves bone density Boosts metabolism and weight management Enhances mental health Helps with daily activity A few more?! Improves posture by strengthening your core and back muscles Reduces risk of injury by strengthening joints, ligaments, and tendons Helps regulate blood sugar levels and lowers risk of type 2 diabetes Improves sleep quality and helps you fall asleep faster Enhances athletic performance (speed, power, endurance) Slows down age-related muscle loss (sarcopenia) The ACSM (American college of Sports Science) is the bible of the fitness world with regards to fitness and exercise prescription and has recently done a huge survey, publishing it’s findings in a new report which has got the fitness world very excited as it is the first survey of it’s kind since 2009.

Sitting in Southampton airport and other stuff

Why runners need to lift weights

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