Search Results

Hey Adventurous Women, When you venture with Women Embrace Adventure (WEA), you're not just exploring; you're embarking on a journey guided by our commitment to your safety and the preservation of our natural wonders. From researching trails to carrying essential gear like first aid kits and PLBs (Personal Locator Beacons), we've got your back every step of the way. While most of us are familiar with the Leave No Trace principles, let's take a moment to refresh our memories and deepen our commitment to preserving the beauty of nature for generations to come. 1. Plan Ahead and Prepare: Before our next adventure, let's make sure we're fully prepared. Research our destination, pack essentials, and equip ourselves with the knowledge we need to make responsible decisions along the way. 2. Travel and Camp on Durable Surfaces: As we explore, let's stick to designated trails and campsites, minimising our impact on delicate ecosystems. By choosing durable surfaces for our activities, we can protect the natural landscapes we love. 3. Dispose of Waste Properly: Every piece of waste we generate, from trash to toilet paper, must be packed out. Let's be diligent about properly disposing of human waste and using biodegradable soap when washing dishes. 4. Leave What You Find: As we venture forth, let's resist the urge to take home souvenirs or disturb cultural sites. By leaving nature untouched, we ensure that others can experience its wonders just as we have. 5. Minimise Campfire Impacts: While campfires can add warmth and ambiance to our evenings, let's use them responsibly. Opt for established fire rings and eco-friendly fuel options to minimise our impact on the environment. 6. Respect Wildlife: Our encounters with wildlife are precious moments. Let's keep a respectful distance, secure our food, and avoid behaviours that could disturb or harm the animals we encounter. 7. Be Considerate of Others: As we share the trails with fellow adventurers, let's be mindful of their experiences. Keep our pets under control, minimise noise and light pollution, and respect the peace and quiet of the wilderness. By embracing these principles we honour our commitment to leaving every environment as pristine as we found it, if not better. Let's continue to adventure with reverence, responsibility, and a profound appreciation for the natural world. Happy trails, everyone! 🌲💚 #LeaveNoTrace #KeepItWild #LeaveNoTracePrinciple #ResponsibleAdventure #NaturePreservation #OutdoorEthics #SustainableAdventure #LeaveOnlyFootprints #ProtectOurPlanet #ResponsibleTravel #RespectNature #WomenEmbraceAdventure

2:30am alarm, oh so jarring, as the cold of the morning hits but the excitement of what’s to come kicks in. Layers on, breakfast packed (snacks and lunch, too, it’s going to be a long day) hot cuppa in hand for 3:00am departure. It’s clear as a bell and oh so chilly. The stars are amazing, the Milky Way so close you could almost reach out and grab a star. We drive slow, the wildlife of the high country is active in dark of the very early morning; wombats, wallabies, rabbits, deer all on the road as we climb to our start point. We arrive at Charlotte Pass, the only car on the road, the entire trail to our selves for the duration of the hike. Head torches on, nervous wees done, and we start right on time at 4:00am, still pitch black and getting colder as we go. -3.5° as we set off but the layers are working a treat. Boldly starting colder is a fab rule as the muscles start to heat up as the trail steadily rises towards the top of Australia. The group splits with the speed demons up the front with Margie and the steady walkers down the back with Sharon. Slow and steady we climb, a red glow on the horizon. Shooting stars guide the way. We pass Seaman’s Hut, a stream of red and white lights in the blackness, snaking up the trail. We regroup at Rawson Pass for a toilet break and a quick snack to begin the climb to the top. Twighlight reveals the stunning terrain we’ve been walking for the past 7kms, and wow, what a stunner this place is. The trail now rockier underfoot, it’s a bit harder to maintain the quick pace, puddles are frozen solid, our water bladders, too. Note to self, bottles are best in alpine conditions… Getting to the top is tough, steady up hill, and spectacular as the horizon tints hot pink and orange, the sunrise only moments away. We arrive at the summit, 2228 metres elevation, with excited cheers. The first at the top snapping photos in the gloomy light and cheering on the stragglers at the back who feel every single step up the mountain. Support, encouragement, accomplishment and celebration bring tears to a few eyes. We have the summit of Kosi all to ourselves, not another living soul, an absolute miracle or maybe testament that we are a bit crazy to start hiking at 4am. We don a few more layers to keep out the biting chill and enjoy a hot cuppa as the sun finally emerges over the horizon, the sky quickly brightening to blues, mauves and dusky pink. Thousands of photos taken, a quick moment of reflection and a bit more celebration we continue our journey, some continuing 14 km more to conquer The Main Range, past lakes Albina, Club and Blue, up Mount Curruthers and across the fabled Snowy River, we meet back at Charlotte Pass. 9 hours and 23 kms of hiking later… Feet are sore, legs are aching, and smiles are huge as the reality of ‘type 2’ fun kicks in. We thank the weather gods for blessing us with absolutely perfect blue bird weather, a rarity in this part of the world. The rugged Main Range, the very rooftop of Australia, Mount Kosciuszko, where the views across the Australian Alps stretch as far as the eye can see, and we are so glad we came on this day to witness the sheer beauty of this place.

Hello WEA Community, Ever wondered how we rate our hikes at WEA? We use the Australian Walking Track Grading System (AWTGS), ensuring you can choose your outdoor experience with confidence. How It Works: Grades range from 1 (easy) to 5 (hard). The AWTGS considers distance, gradient, path quality, signage, steps, experience, and time. Basic Outline of Grades - Grade 1: Up to 5km, no experience needed. - Grade 2: Family-friendly, under 10km. - Grade 3: Some experience, up to 20km. - Grade 4: Experience needed, longer and rougher. - Grade 5: For seasoned hikers, challenging remote treks. The key point is that a hike's grade is determined by the highest score among any of the above criteria. If one criterion is graded 4, the overall hike is considered grade 4, regardless of the scores of other criteria. This logic aligns with the understanding that even a 1km hike with excellent signage and a well-constructed track can be challenging if it ascends a steep mountain. Information is Power: Click on this link for a great article by National Parks NSW that goes into details of hike grading, it is a great read and will ensure you choose the perfect hike for you. https://blog.nationalparks.nsw.gov.au/whats-the-best-hike-for-you/#:~:text=Grade%201%20is%20up%20to,don't%20need%20no%20metres Dive in, explore, and let the adventure begin! Happy hiking! xXKat and Sharon

Activity Levels for Women Embrace Adventure Sometimes, it's hard to know if our adventure is a good fit for you. You can always send us a message; we'll give you a ring to chat about what you're looking for and how we can help you. Our Women Embrace Adventure team assesses each adventure's fitness and physical demands to help you gauge if it aligns with your fitness level and desired level of activity. Our four activity levels are categorised as RELAXED, MODERATE, HIGH ENERGY and CHALLENGING. Relaxed Adventures that exercise your mind more than your body and are designed for women who prefer a leisurely, less rigorous experience. If you can walk up to 5kms per day on flat terrain and paved pathways, enjoy spending a few hours in museums, relax on a boat or enjoy lunching with a great bunch of women, or want to try kayaking for an hour, then these types of adventures are for you. Moderate Moderate adventures at Women Embrace Adventure get you on your feet! You should be in good physical condition and have a moderate level of fitness for these adventures. You should be comfortable walking at least 10 km on uneven surfaces, stairs, and natural trails or kayaking approx 8- 10 km at a leisurely pace in calm waters for 3 hours. High Energy High-energy adventures are designed for women who enjoy more of a physical adventure and crave being on the go! You should be prepared for itineraries that include (but are not limited to) a full day of hiking on rolling terrain up to 20kms, multi-day hiking trips with back-to-back hiking days on moderate to steep trails, kayaking on flat water for up to 14kms over a period of 4 - 5 hours. Challenging Challenging adventures at WEA get your heart rate really pumping, and you are more athletic. These women’s trips are demanding yet deeply rewarding and designed for seasoned outdoor enthusiasts.  You should be in excellent physical condition and be able to hike up to 25 km per day in steeper, more rugged terrain or kayak for up to 20 km over a full day. We work hard to plan a large variety of adventures that suit lots of different fitness and energy levels. Whether it's a relaxing Ladies Who Lunch afternoon or it's a climb to the top of the world you are after, we have an Adventure planned for you! Sing out if you have any questions; we'd love a chat.

Ready to start your next adventure but not sure where to start? The team at Women Embrace Adventure is here to help. We know as women, getting into outdoor adventuring can be daunting, especially if you’re going it alone or new to the scene. Before starting Women Embrace Adventure, we had felt that feeling too, time and time again. But with a passion for travel and adventure, and after many “I wish we could do what you do!” comments, we decided to create Women Embrace Adventure to share our passions, and make the whole process more accessible, inclusive, and much less daunting. Born from a passion to connect with women in adventure, we encourage women from all walks of life to join us. Our experienced guides are here to help encourage you through every adventure, regardless if it’s a bushwalk around Blackbutt or an overseas excursion, we want to help you get the most out of every experience. We’re often met with inquiries about women joining alone, worried they won’t have friends or support, but we’re here to ease your concerns. There is no rulebook for who can and can’t join us on an adventure, we accommodate our adventures to varying fitness levels so everyone can try at their own pace. We’re happy to help you find what adventure suits your level, all we ask is an open mind, and willingness to try. Alongside our encouraging hosts, women on our tours are all here for the same reasons: Connection and Experience. We encourage solo travellers to join us and see first-hand the level of comradery that we experience on every trip, and we have no doubt your concerns will vanish quickly. We love learning about every woman's journey and are inspired when we’re able to help you step outside your comfort zone, even if it’s just one tiny step. We prioritise our adventures not only around connection, but continual learning and safety. What is paired with excitement and joy, but also risk and hazards. We ensure we provide ongoing training to ensure we are provided the safest, most supportive environment for women to connect and explore adventuring. “Life is so much better with fun, positive, adventurous women around you.” Nat Hellyer-Cambodia Cultural and Volunteer Tour 2018 So what are you waiting for? Check out our assortment of tours and adventures available today, our team is ready and waiting with open arms to embrace you into the Women Embrace Adventure family.

Hiya WEA Family, In every walk with nature, one receives far more than they seek." - John Muir 🌿 We hope this newsletter finds you well and ready for an exciting October filled with new adventures and awesome experiences. As the days grow longer and the temperatures rise, we've got some fantastic updates, tips, and upcoming events to share with you. We have been b-u-s-y with a capital B! In this month's edition, you'll find: A Recap of all things Fiji 2023 (hint: it was simply fabulous!) Embrace the Love in Nature Wrap-Up Friday Mornings Some tips for adventuring in the heat Upcoming Adventure in October 🏝️ Recap of Our Fabulous Trip to Fiji in September 🏝️ In September, we embarked on an unforgettable journey to the stunning paradise of Fiji. We explored pristine beaches, snorkelled in crystal-clear waters, and connected with the vibrant Fijian culture. We'd like to extend our heartfelt gratitude to all the adventurous women who joined us on this incredible trip. Your enthusiasm and adventurous spirit made this adventure truly exceptional. Sharon and Kat went a couple of days early for the new Annual FOBS (Fiji-Owners Business Summit-yep, we made that up but it's pretty good, huh?) which involved lots of behind the scenes work that gets put on the back burner because of our busy lives...the work happened by the pool with tropical cocktails in hand but we did actually get lots done! Next year's Embrace Fiji adventure is in the pipeline; we are thinking of July 2024. Stay tuned for the details and dates coming soon! 🌿📸 Embrace the L❤️VE of Nature Challenge Last month, we had a bit of fun and tried to capture the essence of nature's love. Our "Embrace the Love of Nature" challenge brought in so many stunning heart-shaped photos from across NSW, Aus and the world, each a testament to the beauty surrounding us...if we just stop and have a closer look. Now, the inspiration behind the challenge, Jo, will choose the top 12 to go into a beautiful 2024 pocket diary. Stay tuned for the top 12 - they'll be announced at the end of October. 🌿Friday Mornings: A Beloved Tradition Every Friday Morning at Warners Bay NSW Every Friday morning, we welcome women to join us at the ping-pong table for a speedy 7k walk along the beautiful Warners Bay waterfront. Sometimes there's 3 of us, sometimes there's 23, but always there is laughter. Our Friday walks have become a cherished ritual, a time when we can escape the everyday hustle and find solace in a shared chat, a big laugh and a cuppa. Rain or shine, it's always on and always makes the start of our weekend fantastic. The bonds and friendships formed, the shared stories, and the laughter that echoes along the trail make these Friday mornings special. It's a tradition we hold dear and look forward to with joy, week after week. So thank you to our long term Friday walkers, the newbies, the ladies who have changed their work schedule so they don't miss this walk...we appreciate all of you x. If you haven't been, come along, book it in and join the positive start to every Friday! Tips for Adventuring in the Heat ☀️ As we head into some warmer weather, here are some essential tips for enjoying your adventures in the heat: - Stay hydrated 💧: Carry plenty of water to keep yourself refreshed throughout your journey. - Sun protection 🌞: Don't forget sunscreen, a wide-brimmed hat, and sunglasses to shield yourself from the sun's rays. - Dress comfortably 👕: Opt for lightweight, breathable clothing to stay cool. Wear long sleeves and wear ants for sun protection - Plan for shade 🌳: If possible, choose routes with natural shade or bring along portable shade options. -Set out early 🕰️ : Start adventuring early to miss the heat of the day. There is nothing like seeing the sunrise at the start of an adventure. - Tell someone where you are going 👍: Make sure you let someone know where you are going, when you are leaving and when you intend to be back. Always call your contact when you are finished your adventure. -Always carry your snake bite kit and know how to use it! Stay adventurous, stay safe, and let's make October a month to remember! Drop us a line at info@womenembraceadventure.com.au with any questions, we are happy to give you a ring and have a chat. xKat and Sharon and the Women Embrace Adventure Team

In a world filled with bustling schedules, constant connectivity, and everyday responsibilities, there's a growing need for women to discover their inner adventurers and embrace the great outdoors. Finding one's "adventure tribe" — a group of like-minded individuals who share a passion for exploration and outdoor activities — can be a transformative experience, particularly for women. In this blog, we will explore the significance of women finding their adventure tribe and how it can lead to personal growth, empowerment, and lasting connections. The Call of Adventure For many women, the call of adventure is undeniable, yet they may find themselves hesitating due to societal expectations or a lack of confidence. Finding an adventure tribe can help break down these barriers and encourage women to step outside their comfort zones. These tribes provide a supportive and encouraging environment, fostering the belief that women can conquer new challenges and experiences. 1. Empowerment through Shared Experiences One of the most significant benefits of finding an adventure tribe is the empowerment that comes from shared experiences. When women embark on outdoor adventures together, they build self-confidence by pushing their physical and mental limits. Whether it's hiking through rugged terrain, conquering a challenging rock climb, or navigating a river, every accomplishment fuels a sense of empowerment that transcends the wilderness and permeates everyday life. 2. Building Resilience Adventures are not without their obstacles and setbacks, but overcoming these challenges alongside fellow adventurers fosters resilience. In an adventure tribe, women learn to adapt, problem-solve, and face adversity head-on. These skills are not only valuable in the outdoors but also in the professional and personal aspects of life. Resilience becomes a tool that women can wield in any situation. 3. Nurturing Lifelong Friendships Adventure tribes are more than just groups of people with a shared interest; they often become a source of deep, lasting friendships. The camaraderie forged during outdoor adventures creates bonds that transcend the superficial. The women who explore together not only share incredible memories but also provide unwavering support and encouragement during life's ups and downs. 4. Breaking Stereotypes The world of adventure has historically been dominated by male narratives and stereotypes. Women who find their adventure tribe play a crucial role in breaking down these gender biases. By demonstrating their prowess in outdoor pursuits, they challenge societal expectations and inspire others to follow suit. In doing so, they contribute to a more inclusive and equal world of adventure. 5. Connecting with Nature In our increasingly digital and urbanized world, connecting with nature is essential for mental and emotional well-being. Adventure tribes provide women with the opportunity to immerse themselves in the natural world, fostering a deep appreciation for the environment and a commitment to its preservation. This connection with nature can lead to a more sustainable and eco-conscious lifestyle. Finding an adventure tribe is not just about outdoor activities; it's about self-discovery, empowerment, resilience, and connections that last a lifetime. Women who embrace the call of adventure and join these tribes embark on a transformative journey that extends far beyond the mountains they climb or the trails they hike. It's a journey towards personal growth and empowerment, one that inspires and empowers others to do the same. So, if you're a woman looking to embark on your own adventure, remember, you don't have to do it alone—your adventure tribe is out there, waiting to welcome you with open arms. Adventure Awaits, Tribe Seekers! 🌍✨ X Kat and Sharon www.womenembraceadventure.com.au

Cousin Coralie Frew is an amazing cook, a real country lady, who was nice enough to share her delicious date and coconut slice with me. Coralie and her husband Keith live on a stunning property on the far south coast, just outside of Pambula, and I am always happy to have a visit after our Light to Light Hiking Adventures to enjoy their garden and more importantly their company. Coralie's recipe comes from her friend Wendy, and it's probably been passed down the line before that; a good old-fashioned slice to enjoy on the trail or with a cuppa tea at the end of the day. Thanks for sharing with us, Coralie! Line a jelly roll pan/slice pan with baking paper. Sprinkle with shredded coconut. Ingredients: 500g Dates (roughly chopped) 1 Package of Marie Biscuits smashed into small pieces (I use gluten-free Anzacs from Aldi for GF but you can use anything, even rice bubbles!) 250 g Butter (or Nutlex for dairy free/vegan) 1 cup of coconut flakes 2/3 cup of caster sugar (or alternative sweetener-coconut sugar, etc) 1/2 cup chopped walnuts 1 tsp vanilla 1 egg beaten (optional or egg substitute for vegan) Method: In a large saucepan, melt butter, add in dates and sugar on medium/low until all melted and gooey. Stir to keep from sticking to the pan. Take off the heat to cool just a little and add beaten whole egg and vanilla. Stir until well combined. Add smashed biscuits and chopped walnuts and stir again. Squish the date mix out flat into the pan, on top of the coconut (wet fingers, back of a spoon work a treat) then sprinkle the rest of the coconut on the top. Put in the fridge until firm. Take out and cut into smallish squares and serve with a cuppa!

In June we had the pleasure of attending a Strong Foundations Day at Achieve Podiatry in Newcastle, NSW. Podiatrist, Lecturer, and Educator Blake Withers gave an excellent talk on foot health. Foot orthoses, otherwise referred to as foot orthotics are specially designed shoe inserts that help redistribute forces throughout the lower limb. Blake has provided some insight on what foot orthoses really are and has helped to bust common foot orthoses myths. MYTH 1: Pronation is ‘bad’, and you need foot orthotics to fix it The majority of the population pronate and need to for normal walking and running. Pronation is one of the pivotal movements of the foot. Pronation and injury risk is an age-old debate. More recent research, specifically by Nielsen et al. has demonstrated there isn’t a significant relationship between pronation and injury risk (1). However, like most things in sports medicine, there is always a grey area. We now understand that tissue resistance and tolerance are better measures to use, meaning regardless of what your ‘foot posture’ or running/hiking looks like, the body’s capacity to withstand the stress you put on is more important. Although there are cases where someone may be sensitive to this movement (pronation or supination), it would be beneficial to limit that movement for a period of time with the goal of returning to the previous function. At Achieve, we will assess a range of different areas including movement patterns, strength, balance, and tissue capacity to assist in rehabilitation and performance. MYTH 2: Orthotics are a lifetime sentence. Foot orthoses are most commonly NOT a lifetime sentence. There may be some cases where they help and offer long-term support while rehab is being undertaken, such as in post-surgical cases or adult acquired flat foot. A good analogy to think of is that orthotics are like a shoulder sling. You may only need them for a while to heal.... For example, if you were to hurt your shoulder, you may use a shoulder sling for the next 12 weeks to reduce the load and stress going through the shoulder. Once you have built some strength and desensitised the area, you will be free to come out and continue as you were. Foot orthoses are much the same, once that area has desensitised and you can tolerate load through that area again, they may not be required. This is all happening in conjunction with adequate rehab, education, and guidance. MYTH 3: Orthotics brace the feet and make the feet weaker Your foot muscles still work to stabilise and control the foot when on the device. Currently, within the world of research, there are five studies looking directly at foot muscle strength with foot orthosis. The majority (90%) of the studies show no decrease in strength capacity or stability. So, what did the other study show? An increase in strength. Remember, we are not supporting the muscles, we are modifying the load and spreading the pressure out underneath the foot. The muscles and structures still and do work just as hard. MYTH 4: Orthotics can only go in a neutral running shoe We understand that the shoe does play a role in the effect of the orthoses (another reason why we will recommend a strong and supportive shoe) and as we know, we must have a shoe for the foot orthoses effect to be reached. Can foot orthoses go into any shoe? They can go into any shoe if they achieve the required effect. They can go into minimalist, maximalist, neutral or motion control shoes. Foot orthoses are like a drug and so are shoes, both have an effective dosage. What we are trying to do is find the right dosage for you so we can get the desired effect. If we can combine both the shoe and orthoses, we get a combined dosage of both. So, as long we achieve the right dosage, we achieve the effect. Remember to always ask questions about your footwear such as what is the best shoe for your orthotics to go into? Timeframes of recovery? And so forth. Do I need a custom orthosis? There are a variety of foot orthoses, which reflects the fact that there are a variety of needs for foot orthoses. biomechanical factors, footwear factors, the level of support someone needs, the weight of an individual, and the structures or tissues we are looking to influence are a few common considerations in deciding what materials and type of foot orthoses are most suitable. Always ask questions about your footwear such as what is the best shoe for your orthotics to go into? Timeframes of recovery? And so forth. And remember, orthotics are not the answer for everyone and are not a lifetime sentence, ask your podiatrist questions about what the purpose is, how long and if they are actually needed. There may be other solutions to your foot problems!

In June we had the pleasure of visiting Achieve Podiatry in Newcastle for a Strong Foundations Presentation focusing on keeping our feet and bodies strong as we age. Here's an excerpt from Physiotherapist Kelly Kortick's informative and fun presentation. Training considerations for peri-menopause and menopause Getting older and wiser doesn't come without the fun of hormonal changes and consequential hot flashes, irritability, sleep disturbances, body composition changes, cognitive changes and mood disorders – just to name a few. The good news is, that we are finally starting to understand this time of our lives better and put some strategies into place to better manage these symptoms. The bad news, we are only starting to understand this all in recent years, and women have been going through menopause for millions of years without answers or help. Time to change that now! In regards to training, traditional methods of training are not adequate for improving bone and muscle or making body composition changes in peri-menopausal and menopausal athletes. Specific training considerations are going to best suit female physiology as females move through this time of their lives. With the changes in estrogen and progesterone, our body needs exercise stress to make up for the responses the hormones used to have – as menopausal women no longer have the same anabolic stimulus. Estrogen in pre-menopause is a stimulus for anabolic growth (muscle repair, strength, speed and power). When hormones begin to flatline, females need to use external drivers to facilitate this anabolic stimulus. Increased total body inflammation due to a lack of hormones which would moderate our immune function. Specific training can help to downgrade inflammation in the body. Increased insulin sensitivity due to interaction between estrogen and progesterone and how they moderate blood sugar. We can counter this with the types of exercise and timing of carbohydrates. The reduced stimulus for bone turnover without estrogen. Hormones affecting neurotransmitters in the brain leading to cognitive changes and mood disorders can be managed with exercise and nutritional interventions. Decreased lipid removal rate (fat cells) resulting in storing excess fat. Again, this can be addressed through specific exercise interventions. The list goes on.... Strength training: Strength is defined as a maximum force a muscle can produce in a single effort irrespective of time. Strength is so important as we age as we lose the ability to synthesise muscles and need to develop a strong contraction to maintain muscle integrity. You want to be working through a repetition range of 1-6 reps, over 4-5 sets. Anything above 6-8 repetitions starts to move into muscle hypertrophy which is not the priority anymore. If you can do more than 6 reps safely, time to go heavier. Future you will thank you for it! Why strength training? We have less power production and muscle synthesis with menopause. This means we need to train for power, not for endurance! Neuromuscular training focuses on performing exercises that train the nerves and muscles to react and communicate; accomplished through controlled resistance training. Plus the additional benefits of increased cross-sectional area of muscle, bone mineral density and metabolism, and improved strength, immune status and cardiovascular health. High-Intensity Interval Training (HIIT): HIIT is defined as short periods of hard anaerobic work with less intense recovery periods, working at 85-90% of max heart rate with 70% heart rate in the recovery period. The maximum session duration is 30 mins, if you can go for longer it isn’t hard enough! Why HIIT? HIIT is effective for changing body composition and improving blood glucose control and CV function. Plyometric training: Plyometrics are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power and speed. Plyometrics can be integrated into HIIT. Why plyometrics? Plyometric training causes gene transcriptional changes to improve metabolic function of the muscle cells and improve the rapid nerve firing for the strong contraction – better mitochondrial function to fuel better and utilise glucose or carbohydrate to improve insulin sensitivity. What about endurance/aerobic training? There are inherent sex differences at birth that make women better and more efficient at using, burning and storing fat i.e. women are inherently primed at developing a strong aerobic system through our natural physiology. The idea of long slow or aerobic work is to develop more fat stores, which women inherently already have – therefore more of this work results in a response to store more fat. Longer duration results in an elevation of cortisol resulting in more stimulus to save and store fat. In saying this there is still a place for the long, slow stuff in endurance athletes. Endurance sessions should be incorporated on the weekends and in the deload training weeks, but otherwise, the focus should be on power and high intensity. How to actually apply and integrate this into training? First things first, if we don’t recover, we don’t get the adaptations. As we get older, recovery becomes just as important as the training itself. We typically recommend two hard weeks, followed by a deload week. During the hard weeks, aim for three gym sessions including HIIT and/or plyometric training, with low to moderate activity on alternate days and one complete rest day. During the deload week, the focus needs to be on sleep and recovery. Reduce the intensity of gym sessions to 50%, and continue low to moderate intensity activities as you please. A lot to take in? It’s new, it might be different, and kind of exciting! If this sounds like something you want to explore more and better understand how to adapt your training to your life stage and physiology give us a call at Newcastle Performance Physiotherapy, we would love to help! Kelly Kortick Physiotherapist Newcastle Performance Physiotherapy