Trainimal UK

Strength for women

Trainimal Woman coaches women in fitness and health throughout life. We believe in every woman’s ability to influence her own situation and maximise her potential. Making active choices to maximise your potential is a way of showing respect for yourself!

Read more Pregnant Strength, smartness and exercise before childbirth New mother Strength, diet and training with new rules of the game. Read more Wellness Well-being, balance and strength that suits your lifestyle. Read more Performance Strength and development for maximum performance. Read more 45+ Insight and strength with the intention of giving ageing a fight. Read more

Expert’s advice

You’re doing ‘everything right’. You’re doing ‘all’ the exercises. And everything you’ve been told to do. By the book. And yet ... nope.  Your stomach hasn’t got a lot better. OK, let’s start from the beginning. For your baby to grow, your abdomen needs to be able to stretch outwards – and it does! This includes your six-pack... Abdominal separation: why isn’t it healing? That bit of stomach that ‘overhangs’ when you do planks. It sounds like something made up, but believe me – it’s not at all unusual for me to get questions about this. When you do planks or push-ups, you rest on your elbows or hands and knees or toes. You contract your abdominal muscles (pulling your navel... How can you get rid of your stomach ‘overhang’ in plank position? It takes time for your body to get back to its old self after pregnancy and childbirth, and it may never get back to its old self completely, but you can help your body to become stronger and more resilient. Perhaps you have noticed that something about your body doesn’t feel quite right – your... Common physical symptoms after pregnancy Reshaping your body takes time and requires hard work, consistency and discipline in terms of both diet and exercise. But there are also some things that have a more immediate impact on your body shape. That can make you put on a kilo in weight from one day to the next or your waist measurement... Bloated stomach in a matter of hours? Here are some things to consider "Wait until you have the baby and start breastfeeding – the weight will fall off then" "You're young, your stomach will be flat again in no time" "Back when I had my baby, I started working again the very next day" How often have we heard this? And even if you’ve promised yourself to never listen to anyone... Recovering from pregnancy When it comes to diet and exercise, a lot of women with PCOS don't know where to start. The condition can be worsened if you stress too much or have an underactive thyroid (hypothyroidism – a combination that is not at all uncommon). What happens in the body when you have PCOS? The ovaries produce eggs that... PCOS part 1: The diet I bought that cupboard (in the photo) destined for my dream house while I was still living in a modern flat with no thoughts at all about moving. I saw it by accident in one of those “buy and sell”-groups on Facebook. Without even having room for it in my current flat I bought it without... Setting goals and the power of the mind To get all the nutrients from your food in the most effective way, it’s a good idea to distribute them across your meals.  As I’ve mentioned previously, the protein requirement for people who exercise is approx. 1.6–2 g/kg body weight. For example, if you weigh 70 kg, you will need approx. 140 g protein per day. A... How to balance protein, carbohydrates and fat There are few exercises that you can vary as much as planks. If you do planks correctly (because yes, you can also do them incorrectly), you will exercise your whole body and not just your abs. What should new mothers be aware of? How do you know if you are ready for this exercise?  Where do we draw... Plank guide, part 1: posture and when you can start after pregnancy Breathing, stretching and drinking water after your run are probably routines that you’re already doing. But if you want to optimise and get that little extra out of your exercise, it’s also wise to review what you’re eating before and after your run. Here are some tips! Focus on the big picture  What and how you should... How to eat before and after your run! Choosing a gluten-free diet is something many people opt for and have done for many years now as they feel they have better digestive health without gluten and want to reduce the amount of carbohydrate they eat. Many also choose gluten-free bread in the belief that it is better than normal bread and that gluten-free... Is gluten always to blame? Gut microbiota have been a hot topic in recent years as it was discovered that the structure and function of gut microbiota are of huge importance for our health and the occurrence of various diseases. A (negative) change in the structure or function of gut microbiota is called dysbiosis and has been linked to several... Gut microbiota and it’s effect on our health If you’re a new mother, you should wait a long time before getting back to doing sit-ups and crunches, especially if you have abdominal separation. Crunches will never make your stomach strong and flat – quite the opposite is true! Here are some reasons to avoid sit-ups: Every sit-up or crunch you do, whether straight or oblique, puts... Why you shouldn’t do sit-ups You eat incredibly healthily and wear yourself out in the gym. And yet there are no noticeable results. Your story may look like this: You eat 1,500 calories per day, you do strength training, cardio exercise in the form of interval training, you eat plenty of green vegetables and limit your carbohydrate intake – and yet you... Underactive thyroid (hypothyroidism): Advice on nutrition and exercise Have you ever had ‘eating days’? You do everything perfectly all week, but then totally lose it on a particular day. All week you plan what you are going to stuff yourself with (that’s what it’s all about). You see your ‘eating day’ as something you’ve earned. You see fast food as something you’ve missed out on, and... FOMO (fear of missing out) around food  Planning, planning, planning You hear me go on about it, and you hear our clients explain what helps them achieve results. A lot of people blame lack of time and think that it’ll get sorted. But it seldom tends to sort itself out on its own ... These are other signs that your planning is failing: You lack... How to plan your meals for the coming week These days it doesn’t seem too difficult to eat enough protein, but this is not entirely true. Trainimal Woman coaches hundreds of clients every week and that gives us a huge amount of experience of facts and reality, without any need for guesswork.  You need protein in order to build muscle, but also in order to... 7 clever tips on how to get enough protein What makes a habit into a habit is not thinking about what we’re doing. The brain goes on to autopilot, and we do what we’ve always done – a cornerstone for survival! New habits tend to sneak up on us. Suddenly we’ve added bad habits or changed our behaviour. This tendency for habits to sneak... Give yourself a year to establish new habits and a sustainable lifestyle That we should sit down at the dining table and eat our food slowly, being fully attentive to it, may sound obvious, but many of us do the exact opposite. The fact is that we have a lot to gain from slowing down the tempo at which we eat. There is a diet philosophy called... Mindful Eating – the method that teaches you to eat your food without distraction! Spring has barely arrived, and your exercise regime is right on track … and there you are … with a runny nose and a sore throat. Bad luck! If you are a social creature, and have small children, you will be subjected to millions of different bacteria, viruses and fungal infections daily. If you use public transport,... Should you exercise when you are unwell? In the previous article about caesarean births, I talked about the impact of diet on physical recovery after having a caesarean section. It is very important to support the body's processes with the right kind of nutrition to bring it back into balance after everything you have been through, both during your pregnancy but also... Caesarean birth guide, part 2- The emotional recovery We receive a lot of emails from women who have not been taken seriously when they realise they have an umbilical hernia. “Just push it back in” – is what they are told in many cases. Is that how it should be? What is an umbilical hernia? Diastasis recti (DR – also called ‘abdominal separation’), umbilical hernias and... Umbilical hernia – scary but important facts you should know about Here I show the most common mistakes people make when doing planks: head dropped, back arched, shoulders dropped and stomach in the shape of a cone. If you tend to allow your head and/or shoulders to drop:
Push away from the floor with your forearms, lifting up with your head towards the ceiling but keeping your nose... Plank guide, part 4: how not to plank Changing your eating habits isn’t all that easy, but if you’re part of a family, your new eating habits may also encounter resistance or questions among the rest of the family. Here are some tips on how to change your habits and get the whole family on board. Don’t force anyone to change The first step towards... How to get the whole family to join you in your new eating habits Whether vitamin supplements are good for you or not is a question to which there is no simple yes or no answer – the best answer is the rather vague “it depends”. In order to increase our understanding around vitamins and when supplements are called for, we need to dig deeper. Vitamins can be divided into... Vitamin supplements – are they necessary? One of the most common questions dietitians are asked is “Is it OK to drink Coca-Cola Zero?” Here’s our answer! There have long been discussions as to whether diet drinks are bad for your health, with reference to the sweetener used in them. You often see horror headlines suggesting that sweetener can cause type 2 diabetes, that... Is it OK to drink Coca-Cola Zero? It is possible to have sweet cravings after you’ve eaten. Sweet cravings don’t just emerge in the evenings – it’s not unusual for them to turn up straight after a meal. How should you deal with them? Here are a few suggestions! Include A LOT of vegetables in what you eat. Don’t go for tomatoes, cucumber and iceberg... You’ve just eaten but you’re still hungry and craving something sweet? During the last few years it has become increasingly common to incorporate more vegan and vegetarian options into our diets. As a result, the supply of vegetarian and vegan processed meat alternatives such as sausages, burgers and mince has exploded and it’s become a little tricky to distinguish the nutritious products from the less healthy... Vegan and vegetarian meat-free options: pros and cons It is possible to combine eating out with eating healthier even when your goal is weight loss. It's a matter of actively choosing the better options and eating the right amount. Sometimes you find yourself out with friends or family who have a different idea of where to eat. However, there are little golden nuggets in most menus. These are our top tips on how... Eating out, how to choose healthier meals! Defined abs are something a lot of people dream about. They are a symbol of how fit you are, how much work you put into your exercise routine and how disciplined you are. This article is for anyone who has been thinking about getting a six-pack! Remember, it's your life, your body and your choices –... What is the real cost of a six-pack?

Our experts

Trainimal Woman has extensive experience in coaching women. Based on professional experience and scientific evidence, we know what produces results: motivational coaching, individually adapted training and a balanced diet. No complicated arrangements, strict rules and prohibited food. Below you can find our team, all of them are college educated and licensed in their field. They have expertly created our training and dietary programs:

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