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News
Emma Rodger

Trying to unlearn all I thought I knew about nutrition….

My beliefs around nutrition were formed growing up in the 70’s and 80’s when we were told fats were bad, cereals were healthy and a

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24 January 2023 No Comments
News
Emma Rodger

Want to loose weight quickly?

I can’t help you with that I’m afraid. I’m all about getting to know you, understanding your life and the current barriers you face and

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1 January 2023 No Comments
News
Emma Rodger

End Of Year Reflections

New Year is a great time to reflect on your life and tune in to how content you feel. What went well for you in

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31 December 2022 No Comments
News
Emma Rodger

Tips for New Year Resolutions:

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29 December 2022 No Comments

flourish_health_and_fitness

Personal Trainer and Life Coach, passionate about well-being and helping people to thrive.
Live without hate. Be kind. Love and laugh abundantly.

Emma Rodger
It’s really heart-warming to feel truly grateful It’s really heart-warming to feel truly grateful but sometimes we can forget to communicate that gratitude! So, from me to my clients, “thank you, you are all amazing people and I love working with you” 💚 #intentionalliving #personaltraining #lifecoaching #gratitude
Here’s to a very happy and healthy 2025 💚 #l Here’s to a very happy and healthy 2025 💚 #lifecoaching #personaltraining #intentionalliving
Brushing up on some orienteering and hill walking Brushing up on some orienteering and hill walking skills in the Peak District 😊
I want to be able to regularly run 5+ miles when I I want to be able to regularly run 5+ miles when I’m in my 70’s (and maybe my 80’s). I know that in order to make this a realistic goal I need to strength train at least twice a week and include running specific exercises in my programme. It’s also important to adhere to pre and post run practices in order to reduce the chance of injury and to aid recovery. It’s hard to make time for these practices but I know that if I rush into a run and then just get straight on with my day post run then I’m not respecting my body and what I put it through when running. At some point it will let me know that it doesn’t appreciate being disrespected! Muscle activation, movement preparation and heart rate elevation are my focus pre run. I will spend 10-15 minutes making sure my body is ready for what I’m about to put it through, even for a low intensity run. Post run I focus on rehydrating (maybe including an electrolyte tablet in some water if I’ve been especially sweaty), tissue restoration in the form of a hot bath with magnesium salts then foam rolling and stretching, down regulation using breathing techniques and glycogen replenishment (usually a piece of fruit within 15 minutes of finishing my run). Within a couple of hours I have a balanced meal ensuring I am getting the right amount of protein, complex carbs, unsaturated fats through nutrient dense and fibre rich whole food sources. What do you do pre and post run to reduce the risk of injury and support your body in recovery? 🤔 #running #runninglongevity #lookafteryourbody #runningrecovery
One of the scariest things about ultra processed f One of the scariest things about ultra processed foods is that there is no requirement to state on the packaging that what is inside is ultra processed. Neither is there any governance in place to fact check the health claims the food industry state on packaging and in their marketing. In fact if the packaging includes health claims such as ‘high in fibre’ or ‘heart friendly’ or even ‘natural ingredients’ the chances are very high that what is inside the package is in fact very unhealthy and is an ultra processed food. In this @drchatterjee podcast episode with @doctorchrisvt they explain that, through no fault of our own, most of us are likely to be regularly consuming UPF’s without even realising. How do we avoid this…we need to read the ingredients list and if it contains anything we don’t recognise as something we would have in our kitchen cupboard then the product is ultra processed. Some of the worst offenders in terms of them luring us in to thinking they are healthy are cereals, fruit yoghurts, supermarket bought bread (including whole grain) and bars. The food industry does not give two hoots about our health…and the government are doing nothing to protect us from what has become an unhealthy and unethical industry. I’d recommend listening to this episode to understand why UPF’s are so damaging to our gut microbiome and many other aspects of our health and the health of our children…unfortunately a lot of food products branded as being healthy for kids are UPF’s. #eatwholefoods #saynotoupf
To some extent we become what we consume…I’m t To some extent we become what we consume…I’m totally addicted to these four excellent podcasts. I have learnt so much about all areas of health and wellness over the last couple of years through listening to these podcasts and reading books written by some of their guests. However, I’ve recently started reading fiction again after several years of reading non fiction and learning based books. It has lit up a part of my brain I had forgotten about and now I can’t stop reading fiction, I’m absolutely loving it. I’m thinking I should also mix up my podcast consumption a little and am looking for any recommendations for podcasts that have nothing to do with health and wellbeing…any suggestions? #varietyisthespiceoflife #podcastrecommendations #switchitup #keeponlearning
Happy New Year 🥳 As we head into 2024 I think Happy New Year 🥳 As we head into 2024 I think it’s useful to question how we set goals, especially those around weight loss. For me, weight loss has a lot of negative connotations around restriction, denying ourselves things we enjoy and being harsh or mean to ourselves. I think it might be more helpful to think about gaining better health and building long term sustainable habits that will benefit us. Some examples might be: ✅ prioritise getting sufficient good quality sleep ✅ manage our stress levels ✅ include movement and exercise each day ✅ ensure our hydration and nutrition are optimal ✅ spend time in nature ✅ invest in nurturing our relationships ✅ spend time helping others ✅ have some form of gratitude practice If you would like some help in setting SMART goals (ones that are specific, measurable, achievable, relevant and time bound) please drop me a message. I offer health coaching, personal training and life coaching and love helping people reach their health and fitness goals. #healthcoaching #personaltraining #lifecoaching #goalsetting #buildinghealthyhabitsforlife
Strength training is an essential tool for peri-me Strength training is an essential tool for peri-menopausal and menopausal women. It can help preserve bone density, increase muscle mass, improve insulin sensitivity, reduce cardiovascular risk, and improve mood and quality of life. If you’re a peri-menopausal woman, please prioritise your strength training 💪🏻 #perimenopause #menopause #postmenopause #strengthtraining #buildstrength
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