Since my teenage years I have been training (fitness, gymnastics, dance) and could easily get back in my routine without aching after a break of a month (or more).

Reaching my 40’s, I was suddenly confronted with muscle aches after just a 2 week break!
So now, a month’s break will mean not only experiencing aching, but a slight decline in strength, and to get back in to my routine I need to use lighter weights. (or same weights but less reps). At first, I thought when I noticed this there was something wrong with me but experiencing this still after a year had passed by, even though I was having a good night’s rest and eating clean food, I had to face the glorifying truth that this was part of ageing.

Being a personal trainer, I should have known better having all the knowledge about the human body and its development through its lifetime. The thing is I’m still 20 in my mind and spirit (sometimes even 12!) but my body had obviously moved along.
The facts summarized in fitness books are facts that concerns ‘older’ people, they refer to the 40+ category as ‘older’ people (!). I don’t see myself as an older person! The studies summarized in the books are for me to know to coach people effectively, to understand how the human body works, not to be a part of it, to undergo the symptoms of ageing.
I had to sit down there for a moment and reflect.

Let’s face the music

Ok, my body is changing, noticeably and irreversibly. Training isn’t about just having fun anymore but it’s essential now. I must exercise regularly because that’s the only way to minimise aching and to feel supple and light on my feet. Stretching always has been a part of my daily training repertoire and thank God that I’ve been doing this nearly all my life which gave me this flexible body, but now I really need to keep on continuing doing this and extended my stretching routine combined with mobilising exercises. I have noticed when skipping my training routine for a couple of weeks my lower back becomes a bit stiff and aches a little.

Another thing I observed is that I used to love training intensely and had no problem using heavy weights, but now I find myself sometimes avoiding training that way because it requires too much of me, as though I can’t handle it anymore. This Depends on my energy level though, because sometimes I have days where I can jump up and down, training heavy and feel endlessly strong and energised like a 20-year-old. I cherish those days because I’m back being the good ‘old’ me.

Hormonal interference

My energy levels, physical and mental strength depends on my hormonal balance which differs every day. I had a very stable hormonal balance until I reached 34, my energy was always the same, never had mood swings, cravings or any other annoying nonsense.
When the hormonal changes kicked in, I was frustrated about it for some time because all this hormonal bullshit was holding me back from my training, teaching my dance workouts, being creative and productive etc. etc.
The energy and strength aren’t stable anymore and I can’t cling on stubbornly to a planned training. Being 47 now, I learned to acknowledge and accept the changes. I go with the flow, adjusting my training to my level of energy.

Aging, a slow process

It’s remarkable and yet ingenious how the human body is designed. Slowly your body starts to decline from the age of approximately 30-35 years. You might notice then that you need more time to recover after a night out or that you gain a bit extra weight around the waist, nothing significant yet. Mother nature isn’t that cruel and make you age overnight.
The process is slowly, slightly noticeable until you reach the big 40 and then there’s an inner switch which is turned fully on, suddenly you find yourself struggling reading the ingredients of that pot of multi vitamins you want to buy. Your skin isn’t that firm anymore, waving goodbye means moving more arm then you’ve had in mind…
Hitting 40 is a wake-up call, nothing lasts forever. Your body is more vulnerable, it seems not to cooperate the way it used to. All those years your body took care of you, it recovered easily, it seemed it was made to last. Now you need to take care of your body.

Scientific Facts

Let me enlighten you with some of the facts derived from studies of the physiological changes of the human body through aging. Keep up the good spirits while gaining some knowledge! (if you already didn’t know about it)

Approximately from 30-35th year the physical performance will start to decrease:

  • muscle mass decreases
  • flexibility of muscles & joints decreases
  • endurance decreases (cardiovascular capacity, VO2-max) by a 30%
  • bone density decreases, women 30%, men 15-20%
  • basic metabolism decreases 8-12%, the body uses less energy which might result in being overweight

(based on numerous studies, source: Fitness trainer A book)

The risk of heart disease, stroke, high blood pressure, osteoporosis, diabetes etc increases with age (knowing above mentioned facts makes you understand why).

Stay calm and let’s age well.

Let’s not get over excited now and close on a funeral insurance! Ageing is a slow process and even though it’s irreversible you still can slow it down even more, minimise or avoid pain, discomforts, diseases and frustration.

Weight training for example, using weights or your own body weight, is important to keep those bones and muscles strong and healthy. Bones are designed to reinforce themselves when enduring pressure, therefore weight training is ideal to keep them strong (along with sufficient calcium/ vitamin D intake). This is especially important for women because after the menopause, due to lower levels of oestrogen, bone loss increases. Knowing that muscle mass decreases you can slow this process down through strength training and hold on to what you’ve got. If you don’t use it, you lose it!
Cardio training will increase your lung capacity, increase your endurance and keep the heart healthy. There are so many benefits derived from exercising and altogether it improves overall health.

Adding supplements to your healthy diet

Another fact concluded from medical research is that as we get older the body becomes less efficient at absorbing key nutrients such as magnesium, calcium, vitamin D etc.
It would be a clever idea to add good quality multi-vitamins and supplements to your healthy diet to maintain or improve overall health.

Accept & Adjust

The fraction of facts and information mentioned above is just to create awareness of our changing bodies and how we can move along with that change to maintain health and quality of life. Like me, there are quite a lot of you guys out there having the mindset of a 20-year old, and please let’s keep that youth within us, but be aware that the body has grown older and needs a different approach. Sleeping just a few hours frequently, eating whatever you want like you did 20 years ago will affect you now since your metabolism slowed down and you need more time to recover. Continuing living the life since you did as a youngster will add a spare tire around the waist, make your skin look dull (not the mention adding more wrinkles) feeling fatigue, experiencing aches and so on.

You need to adjust your lifestyle to your body requirements, eat healthy (more greens, less sugar, less alcohol etc) exercise more often and get plenty of sleep. It’s about finding the right balance in what you eat & drink, relaxation and exercising.
Be conscious of the changes in your body, acknowledge and accept it. As well for those who live actively ever since, to avoid frustration and injuries you might need to alter your training, implement flexibility and mobility exercises perhaps. Changes require adjustments, let go of old habits and routines and move on to a new chapter in life.

A small note:

We are all unique and how my body is expressing ageing differs from any other woman (or man) of my age. The experience I have been sharing with you (apart from the facts based on studies) is how my body is growing older.

Terms & Conditions

This page will provide you information with the legal terms & conditions, privacy policy and refund/cancellation policy. These terms will apply to any contract between me and you. Please read these terms carefully and make sure that you understand them before ordering any of my services. Please note that by ordering any of my services you agree to be bound by these terms and other documents expressly referred to in it. Since I offer various services you can read the terms & conditions of the service you intend to buy. Privacy policy and cancellation/refund policy/payment apply for all services.

Interpretation and variation

In the Terms & Conditions the following definitions apply: “Me and I” means Patricia Brenner “ You, the client, participant” means any person that has bought and/or use any of Patricia Brenner’s services. “Both” means Patricia Brenner and any person that has bought and/or use any of Patricia Brenner’s services “Terms & Conditions” means these Terms & Conditions.

  1. Patricia Brenner reserves the right to adjust the Terms & Conditions when considered necessary and will notify clients within reasonable time.

Personal fitness and Pilates training

  1. I will use my skills and knowledge to design a safe and enjoyable training programme that will take in to account your lifestyle, personal goals, fitness levels and medical history.
  2. I will coach, motivate and advise you within my best ability to help you reach your goals and /or needs.
  3. You understand that the results of any fitness programme cannot be guaranteed. Your progress depends on your effort and co-operation in and outside the sessions. In particular you acknowledge that individual results may vary and no particular result can be guaranteed.
  4. You are required to complete a Parq (physical activity readiness questionnaire) before starting your first training session.
  5. It is your full responsibility to inform me entirely and truthfully of your health and physical condition at all times and if necessary a medical certificate of your gp or specialist might be required. I reserve the right to refuse (further) training with you or designing a programme in case you fail to inform me entirely and truthfully of your health and physical condition as well in case you can’t hand over a medical note if required.
  6. I cannot be held liable in any way for declared or unknown medical conditions which results in injury, illness or death.
  7. You fully understand that there are inherent risks in participating in a training programme. If you sustain or claim to sustain any injury while participating in training you acknowledge that I am not responsible, except where the injury is caused by my own negligence or intentional act.
  8. You are required to arrive on time for each session. In case of late arrival your training will end at the agreed time, there will be no extension or extra time given for the time you’ve missed neither will it be refunded. In case I arrive late I will make up for the time by extending the session or we agree to make up for the missed time another training session.
  9. You must be fully committed to your training programme in order to achieve the desired results or goals.
  10. You are required to follow my instructions at all times
  11. I reserve the right to refuse sessions with male clients at home or other private property if I feel that my safety is being compromised. Another suitable location will be offered.
  12. I reserve the right to refuse my service to you in case you treat me with disrespect, being rude or abusive.

Life coaching

Let me be clear what life coaching is about and for whom it is not suitable. A life coach guides and helps people in the process of achieving personal goals such as for example a change of life style, achieving a successful career, relationships, finding a purpose in life etc. The life coach is there to support, motivate, inspire and handing out the tools for the client to work on his/her life path, to be able to make the client see what’s already there.

Life coaching is not suitable for those diagnosed with mental illness or receiving psychiatric treatment.

  1. I’m there to help you, motivate and inspire you but through the entire process you have to take ownership, you make the decisions and being responsible for them and the outcome.
  2. I’m not a psychiatrist or therapist and therefore my coaching programme isn’t a treatment or therapy.
  3. You are required to be on time for each session. In case of being late, the session will end at the agreed time, there will be no extension or extra time given for the time you’ve missed neither will it be refunded. In case I’m delayed I will make up for the time by extending the session or we agree to make up for the missed time another session.
  4. I reserve the right to refuse sessions with male clients at home or other private property if I feel that my safety is being compromised. Another suitable location will be offered.
  5. I reserve the right to refuse my service to you in case you treat me with disrespect, being rude or abusive.

Pilates classes

  1. It is your full responsibility to inform me entirely and truthfully before commencing the class of your health and physical condition and if necessary a medical certificate by your gp or specialist might be required. I am entitled to refuse you participating in my class if your health might be at risk.
  2. I cannot be held liable in any way for declared or unknown medical conditions which results in injury, illness or death.
  3. You are required to follow my instructions at all times.
  4. You fully understand that there are inherent risks in participating exercising. If you sustain or claim to sustain any injury while participating in training you acknowledge that I am not responsible.
  5. You are required to be at time for your class. No admittance after 10 minutes the class commenced.
  6. I reserve the right to substitute my class if necessary and will inform you within reasonable time.
  7. I will not accept liability for any damage or loss to a participant’s personal property brought in to the studio neither to any damage caused by the participant to the studio and it’s equipment.
  8. I reserve the right to refuse admittance to a class if you’re being disrespectful to me and others or not following my instructions.

Nutrition

A nutritionist is qualified only to provide information about food and healthy eating and not specific diets for treating conditions.

  1. I promote a healthy lifestyle through healthy eating and exercising. I design a custom made nutrition program which is meant to stimulate healthy eating and will inspire you with various, interesting recipes.
  2. I am not a therapist and will refer you to a specialist in case you have a certain condition(s).
  3. You’re required to be at time for your session. In case you’re late the session will end at the agreed time. In case I’m late the session will be extended or the missed time will be added to another session.

Cancellation/Refund policy/Payments

  1. All sessions/class cancelled within 24 hours of the start of the session will be charged.
  2. In case of not showing up for a session/class you will be charged.
  3. Your session/class will be cancelled if the payment isn’t received before starting the session.
  4. Any block of sessions or a single session purchased must be used within 3 months of the initial payment date except for the 12 block of sessions which must be used within 6 months of the initial payment date.
  5. Refunds are only applicable when: a. illness inhibits continuation (doctor’s certificate required) Refunds only apply for the sessions not taken.
  6. Payments for any service must be received before starting your session/class.
  7. The purchase of any service by Patricia Brenner is deemed as acceptance of these Terms & Conditions.
  8. Prices and services are subject to change with reasonable notice.

Privacy Policy

Patricia Brenner operates the patricia-brenner.com website, which provides the SERVICE.

This page is used to inform website visitors regarding our policies with the collection, use, and disclosure of Personal Information if anyone decided to use our Service, the Patricia Brenner Mind & Body Fitness website.

If you choose to use our Service, then you agree to the collection and use of information in relation with this policy. The Personal Information that we collect are used for providing and improving the Service. We will not use or share your information with anyone except as described in this Privacy Policy.

The terms used in this Privacy Policy have the same meanings as in our Terms and Conditions, which is accessible at patricia-brenner.com, unless otherwise defined in this Privacy Policy.

Information Collection and Use

For a better experience while using our Service, we may require you to provide us with certain personally identifiable information, including but not limited to your name, phone number, and postal address. The information that we collect will be used to contact or identify you.

Log Data

We want to inform you that whenever you visit our Service, we collect information that your browser sends to us that is called Log Data. This Log Data may include information such as your computer’s Internet Protocol ("IP") address, browser version, pages of our Service that you visit, the time and date of your visit, the time spent on those pages, and other statistics.

Service Providers

We may employ third-party companies and individuals due to the following reasons

  • To facilitate our Service
  • To provide the Service on our behalf
  • To perform Service-related services
  • To assist us in analysing how our Service is used

We want to inform our Service users that these third parties have access to your Personal Information. The reason is to perform the tasks assigned to them on our behalf. However, they are obligated not to disclose or use the information for any other purpose.

Security

We value your trust in providing us your Personal Information, thus we are striving to use commercially acceptable means of protecting it. But remember that no method of transmission over the internet, or method of electronic storage is 100% secure and reliable, and we cannot guarantee its absolute security.

Links to Other Sites

Our Service may contain links to other sites. If you click on a third-party link, you will be directed to that site. Note that these external sites are not operated by us. Therefore, we strongly advise you to review the Privacy Policy of these websites. We have no control over, and assume no responsibility for the content, privacy policies, or practices of any third-party sites or services.

Children’s Privacy

Our Services do not address anyone under the age of 13. We do not knowingly collect personal identifiable information from children under 13. In the case we discover that a child under 13 has provided us with personal information, we immediately delete this from our servers. If you are a parent or guardian and you are aware that your child has provided us with personal information, please contact us so that we will be able to do necessary actions.

Changes to This Privacy Policy

We may update our Privacy Policy from time to time. Thus, we advise you to review this page periodically for any changes. We will notify you of any changes by posting the new Privacy Policy on this page. These changes are effective immediately, after they are posted on this page. Our GDPR Privacy Policy was generated from the Privacy Policy Template.