Injury Active Sports Therapy Blog - Injury Active Clinic

Non-specific Lower Back Pain

May 18, 2023 By Craig Hardingham

What is non-specific lower back pain?

Lower back pain is a common problem experienced by many people. In fact, it is estimated that up to 80% of people will experience lower back pain at some point in their lives (Maher, Underwood & Buchbinder, 2017). Non-specific lower back pain refers to pain in the lower back that is not caused by a specific underlying medical condition. It is a general term used to describe a range of symptoms and discomfort in the lower back that is not attributable to a specific cause.

The lower back

The lower back is a complex area of the body that contains many different structures, each with its own unique purpose. Some find the idea of suffering from lower back pain very scary, and much of this comes from not understanding the makeup of this area of the body.

Some of the key structures in the lower back include:

Vertebrae: The lower back is made up of five small, cylindrical bones called vertebrae, which stack on top of each other to form the spinal column. The vertebrae are separated by small, cushion-like discs that help absorb shock and maintain flexibility.
Spinal Cord and Nerves: The spinal cord runs through the centre of the vertebrae and is responsible for transmitting messages between the brain and the rest of the body. Nerves branch off from the spinal cord and travel throughout the body, allowing for movement and sensation. These branches are the referral pain that can be felt through the legs when suffering from non-specific lower back pain.
Muscles and Ligaments: The lower back contains many different muscles and ligaments that help support the spine and allow for movement. The muscles in the lower back include the erector spinae, multifidus, quadratus lumborum, and gluteus muscles. The ligaments in the lower back include the anterior longitudinal ligament, posterior longitudinal ligament, and the ligamentum flavum.

Vertebrae, Spinal Cord and Nerves – A schematic 3D representation

Overall, the structures in the lower back work together to support the spine, allow for movement, and transmit messages between the brain and the rest of the body.

Causes of lower back pain

The term non-specific lower back pain commonly refers to pain that is not easily identifiable (Maher, Underwood & Buchbinder, 2017). However, there are some common causes that sometimes we can attribute to.

Prolonged positions: this term would be what many recognise as poor posture, however, nowadays we view this as prolonged positions, such as many hours of being seated or standing, being the cause of that dull achy back pain some might suffer with.
Muscle strain or joint sprain: This is a common cause of lower back pain, often caused by lifting heavy objects, sudden movements, or overuse. This causes a pain response to be released in order to reduce the range of movement and is the body’s way of protecting from further damage.
Herniated or bulging discs: The discs between the vertebrae in the spine can bulge or herniate, putting pressure on the nerves and causing pain.

Common causes of lower back pain: posture, muscle strain or joint sprain, herniated or bulging disc

The above are the most common issues found when lower back pain is more specific. Below are some less common, but just as important, causes of lower back pain.

Spinal stenosis: This is a narrowing of the spinal canal that can cause pressure on the nerves, leading to pain.
Osteoarthritis: This is a degenerative joint disease that can affect the lower back, causing pain and stiffness.
Spondylolisthesis: Spondylolisthesis is a condition characterised by the forward displacement of one vertebral body over the one below it. This can result from a defect in the pars interarticularis, a small piece of bone that connects the facet joints of the vertebrae, or from degenerative changes in the spine.
Lack of exercise: A sedentary lifestyle can weaken the lower back muscles and make them more prone to injury and pain.
Psychological factors: Stress, anxiety, depression (Bener, et al., 2013), and poor sleep quality can all contribute to non-specific lower back pain. Finan (2013) understands this to be due to pain perception and sensitivity, and reduced tolerance.

It’s important to remember that some cases are easily matched up with the above causes, meaning non-specific lower back pain is the resulting diagnosis. Although it may feel unnerving to not know the direct cause of your pain, you should take reassurance in the fact that there is no serious undying disease causing the pain.

Symptoms of non-specific lower back pain

Many bouts of lower back pain come on very suddenly, also known as an acute onset. Symptoms of non-specific lower back pain can vary from person to person but typically include a dull ache or sharp pain in the lower back that may be felt in the lower back itself or can refer to other areas such as the legs, most commonly through the hamstrings that are located in the posterior thigh. Other symptoms may include stiffness or limited range of motion in the lower back, and difficulty standing or sitting for long periods of time.

Most cases of non-specific lower back pain will resolve within a week or two through its own natural history. Although the easing or complete eradication of pain is a big sigh of relief, it is common for recurrences to happen, and this is where the recognisable term ‘chronic lower back pain’ comes from. This is where engaging in sports therapy/physiotherapy can help strengthen the area and reduce the risk of this recurrence.

Sports Therapy can alleviate non-specific lower back pain

As previously mentioned, most lower back pain cases are non-specific and not classed as having a serious underlying cause. Some symptoms to be aware of that may indicate otherwise are:

Gradually worsening pain over multiple days/weeks
Weakness in legs/feet
Persistent pain that isn’t reduced by resting or lying down.
Numbness in the saddle area (inner thighs)
Loss of bladder or bowel control
Back pain after significant trauma such as a car accident
Unexplained weight loss

Although these all sound scary and daunting, please note that these are rare, and most individuals will not experience symptoms of this nature.

Diagnosis

Attending a physiotherapy/sports therapy clinic can be very helpful for gaining a better understanding of the cause and resolution of your lower back pain.

During an initial session, your therapist will discuss with you, in as much detail as possible, how your symptoms came about, what you were doing when you began to feel your pain, and the nature of your symptoms. The answers to these questions help us identify if there are more specific structures involved, or whether it falls into the category of ‘non-specific’.

Following this, a full physical examination will be done where we look more objectively at movements that provoke symptoms and potentially look more functional than usual as this helps us identify what needs to be worked on to improve pain and get you moving better in the future.

Book Appointment

Treatment

Treatment of lower back pain includes a combination of many different modalities, some of which include lifestyle changes that can be hugely beneficial to the health of the lower back.

When in the acute stages, attending physiotherapy/sports therapy is important to reduce symptoms more quickly, and begin the process of strengthening the lower back. A study in 2018 promotes the use of manual therapy treatments such as massage, dry needling, and mobilisations as they have shown to be very helpful in reducing symptoms and making the strengthening element of therapy much easier to carry out (Foster et al., 2018).

Pilates can be a fantastic way of aiding the prevention of lower back pain through the use of core stabilisation and strengthening work. Additionally, general strength training that includes specific back-focused, and core-focused exercises to build a strong and stable midline will contribute significantly (You, Kim, Oh & Chon, 2014). If lifting already, ensuring good technique when loading through the posterior chain (back, hamstrings and glutes) is important as this can be a common cause of sudden bouts of acute lower back pain.

Treatments you can put into action yourself are

Keeping active. This goes for both during and after suffering from lower back pain. Keeping moving, as much as pain allows, when in the acute phase is vital as this reduces stiffness and improves mobility which can, in turn, reduce long-term pain. Current evidence encourages movement over rest and suggests that this will speed up your recovery.
Sleep. Ensure you are getting a sufficient amount of sleep to aid the recovery process. Trying to find a comfortable position can sometimes be difficult, but usually putting a pillow between the knees when side lying can help alleviate pain.
Heat. Using a hot compress, such as a hot water bottle, over the lower back can help reduce a lot of the symptoms felt throughout the day. Although this won’t fix the cause of the pain, it will more than likely reduce symptoms to help you get about your day-to-day activities much more easily.

Reducing the likelihood of recurrence

Although it can’t be completely avoided, there are things you can do to help reduce the risk of further bouts of lower back pain. These come in the form of simple lifestyle changes such as maintaining a healthy active lifestyle full of exercise, a good recovery and sleep schedule, and being back-aware when it comes to moving around through daily activities. Additionally, taking regular breaks when sitting or standing for long periods of time can also be helpful to avoid those prolonged positions that can bring on lower back pain.

If you’re struggling with some non-specific back pain, why not try to perform our back mobility routine?

References

Maher, C., Underwood, M. and Buchbinder, R. (2017). Non-specific low back pain. The Lancet, 389(10070), 736-747.

Finan, P.H., et al. (2013). The association of sleep disturbances with non-specific low back pain. Pain Medicine, 14(10), 1638-1645.

Bener, A., et al. (2013). Association between psychological factors and chronic low back pain in the United Arab Emirates. Spine, 38(3), 218-225.

Foster, N.E., et al. (2018). Prevention and treatment of low back pain: Evidence, challenges, and promising directions. Lancet, 391(10137), 2368-2383.

You, J. H., Kim, S. Y., Oh, D. W., & Chon, S. C. (2014). The effect of a novel core stabilization technique on managing patients with chronic low back pain: A randomized, controlled, experimenter-blinded study. Clinical rehabilitation, 28(5), 460-469.

How to hip thrust correctly

April 9, 2023 By Fiona Fuller

What is a hip thrust?

A hip thrust is a resistance training exercise that targets the gluteal, back and hamstring muscles. The exercise involves lying on your back on the ground or on a bench with your knees bent and feet flat on the floor. You then place a weight or resistance band across your hips and lift your hips up towards the ceiling while squeezing your glutes.

Hip thrusts can be performed with a barbell, dumbbells, kettlebells, or bodyweight. They are a popular exercise among athletes and fitness enthusiasts looking to build strength and size in their glutes, as well as improve their performance in activities like running, jumping, and squatting. Additionally, hip thrusts can help improve posture and reduce lower back pain by strengthening the muscles that support the pelvis and spine.

How to do a hip thrust

Here are the steps to perform a hip thrust:

Set up: Start by positioning a bench or a sturdy elevated surface against a wall. Sit on the bench and place a barbell or resistance band across your hips. If you’re using a barbell, make sure to add weights to it that you can handle.
Position yourself: Roll the barbell or resistance band down your thighs so that it sits just above your knees. Lie down on your back with your feet flat on the ground, hip-width apart and knees bent. Your shoulders should be resting on the bench and your head should be slightly off the edge.
Thrust: Drive your hips up towards the ceiling until your body forms a straight line from your knees to your shoulders. Squeeze your glutes at the top of the movement, hold for a second or two, then lower your hips back down to the starting position
Repeat: Aim for 3-4 sets of 8-12 repetitions, depending on your fitness level and goals.

Tips for proper form:

Keep your chin tucked in and your neck neutral throughout the movement.
Engage your core muscles to maintain stability and prevent arching in your lower back.
Make sure to drive through your heels as you lift your hips up, rather than pushing off your toes.
Don’t overextend your hips at the top of the movement, as this can lead to strain in your lower back. Instead, focus on squeezing your glutes and maintaining a neutral spine.

Other Variations

There are several variations of the hip thrust that you can try to target your glutes and hips from different angles and intensities. Here are some examples:

Single-Leg Hip Thrust: Instead of lifting both hips at once, you lift one leg off the ground and perform a hip thrust with the other leg. This variation increases the challenge to your glutes, hamstrings, and core muscles, and can help correct muscle imbalances between your left and right sides.
Banded Hip Thrust: Using a resistance band around your thighs just above your knees increases the activation of your gluteus medius muscles, which are important for hip stabilisation and abduction.
Weighted Hip Thrust: Adding weight to the movement using a barbell, dumbbell, or kettlebell increases resistance and can help you build strength and size in your glutes. You can also perform a paused or tempo hip thrust to increase the time under tension and challenge your muscles further.
Elevated Hip Thrust: Performing the hip thrust on an elevated surface like a step or a box increases the range of motion and the stretch of your glutes and hamstrings, leading to greater muscle activation and recruitment.
Band-Resisted Hip Thrust: Using a resistance band looped around the barbell or anchored to a stationary object can increase the resistance at the top of the movement, making it more challenging to lift your hips up and engage your glutes. This variation can help you develop more explosive power and strength.

Common mistakes of hip thrust

Here are some common mistakes that people make when performing the hip thrust:

Arching the Lower Back: One of the most common mistakes during hip thrusts is arching the lower back, which can cause strain and injury. To prevent this, engage your core muscles and keep your spine neutral throughout the movement.
Pushing with the Toes: Instead of driving through the heels, some people tend to push with their toes, which can reduce the activation of the glutes and put more stress on the knees. Make sure to plant your feet firmly on the ground and focus on pushing through the heels.
Not Squeezing the Glutes: The hip thrust is all about engaging and activating the glutes, so it’s important to squeeze them hard at the top of the movement to fully engage the muscle fibres. Pause and hold the top position for a second or two before lowering your hips.
Raising the Hips Too High: Some people tend to overextend their hips and raise them too high, which can cause hyperextension of the lower back and reduce the activation of the glutes. Instead, focus on lifting your hips up until your body forms a straight line from your knees to your shoulders, without over-arching your back.
Using Too Much Weight: While adding weight to the hip thrust can help you build strength and size in your glutes, too much weight can compromise your form and increase the risk of injury. Start with a moderate weight and gradually increase it over time as you improve your technique and strength.

Safety and Precautions of hip thrust

The hip thrust is generally a safe exercise when performed with proper form and technique. However, there are a few safety considerations and precautions you should keep in mind to reduce the risk of injury:

Warm-up: Before performing hip thrusts, make sure to warm up your glutes, hamstrings, and lower back with dynamic stretches or exercises like squats, lunges, or bridges.
Start with Bodyweight: If you’re new to hip thrusts or haven’t done them in a while, start with bodyweight or light resistance and focus on mastering your form and technique.
Use a Spotter: If you’re using a heavyweight or barbell, have a spotter or trainer assist you during the exercise to ensure proper form and safety.
Adjust the Equipment: Make sure to adjust the height and position of the bench, barbell, or resistance band to suit your body size and height. If the equipment is too high or too low, it can cause strain on your lower back or hips.
Avoid Hyperextension: Do not overextend your hips at the top of the movement, as this can put undue stress on your lower back and cause injury. Focus on squeezing your glutes and maintaining a neutral spine throughout the exercise.
Avoid Jerky Movements: Avoid jerking or thrusting the weight up using momentum, as this can cause strain or injury to your lower back, hips, or knees. Instead, use a smooth, controlled motion and focus on engaging your glutes and hamstrings.
Stop if you feel pain: If you experience pain, discomfort, or unusual sensations during the exercise, stop immediately and consult with a medical professional or fitness trainer.

Remember to always consult with a medical professional or qualified fitness trainer before starting any new exercise program, especially if you have any pre-existing injuries, medical conditions, or concerns.

The Benefits of Strength Training

February 8, 2023 By Amy Ramshead

Keeping physically fit and healthy can mean different things to different people. Some people run, walk, practice yoga, take a Zumba or CrossFit Class, swim, or cycle. Whilst the most important thing is to do something that you enjoy and consistently do, there are multiple health benefits that will come from including some form of Strength Training in your exercise regime.

Why you should practise strength training

Strength training can often be something that is feared or causes intimidation for people, but I would argue being strong is a necessary part of being able to live a long and healthy life. It’s important as we evolve that we are able to deal with the demands of our lifestyle, and whilst we’re not running from Sabretooth Tigers and hunting for meat anymore, we do still need to be able to climb, jump, lift our children out of the bath, walk up the stairs and be able to protect ourselves against trips and falls. This is where Strength Training comes in.

How are we defining strength training?

“Functionally, strength training is an activity in which muscles move dynamically against weight (or other resistance) with small but consistent increases in the amount of weight being lifted over time.”

The idea with strength training is that we get better. We improve. We lift more weight over time, training our muscles to become stronger and bigger. Our individual capacity to be able to do this depends on multiple factors such as frequency, genetics, nutrition, sleep, and recovery. The physical changes that can happen to our bodies when we strength train can be visible, with a leaner physique and less body fat, but the impact that Strength Training can have on our health is often not spoken about and, in my opinion, far more important.

Benefits of regular strength training

Regular strength training (2-3 times per week) has the physiological benefits of strengthening the muscles, bones and joints and improving balance, coordination, and proprioception. The increase in insulin resistance as a result of more muscle tone generates overall confidence mentally and physically.

Women in particular often benefit from improved body image, usually resulting from a shift in mentality from exercising as a punishment for excessive food consumption to a greater focus on what their bodies are able to achieve. Progress with strength training is instantly more tangible as you move up the weights, improve your form and technique and are able to feel the effects in your muscles, as well as feeling more capable during day-to-day activities.

Why is having increased muscle tone so beneficial? As we age, age-related diseases such as osteoporosis, arthritis, stroke and cardiovascular disease start to become more prevalent. Often, being old and infirm, and generally leading a more sedentary lifestyle means we become frail, and our chances of early mortality increase.

The recommendations of regular strength training, activity outside of exercise, and some cardio to keep effective lung function, as well as trying to include a hobby can all begin to feel quite overwhelming! So how many times should you strength train? If you’re new, two to three times a week is plenty. Make these total body workouts, hitting all the main muscle groups and pushing yourself to a point where your muscles really feel like they’re working.

How to start your strength training

If you’re really unsure how to start, I recommend investing in a couple of sessions with a Personal Trainer to teach you the correct form and keep you safe. Effective strength training comes with very minimal risks unless you already have some injuries that need to be navigated, but it is always worth investing in some coaching so you know what movements work effectively for your body. We all have a body and can move in similar ways, but what works for one person might not necessarily work for you! There are no right or wrong exercises; just right or wrong for your physiology.

The most important thing to keep in mind when thinking about incorporating strength training into your routine is how many times can you realistically and consistently get your sessions in. Twice a week is plenty if those sessions are effective, you’re working your muscles to the point of discomfort and you’re leaving feeling energised. Your sleep, energy levels, overall health and relationship with your body will improve and you will be bulletproofing your body for years to come.

If Personal Training is something that isn’t an option for you, come and learn to strength train at one of our Small Group Strength Training Classes. A fun and supportive environment where you can learn effective movement relative to your body, and feel more confident moving weights and in general everyday life activities.

How To Actually Stick To Your Weight Loss Resolution This Year

January 17, 2023 By Amy Ramshead

If you’ve ever started the New Year with a resolution of weight loss, you might find the below scenario very familiar.

You have the best of intentions. You start the year well. Lots of fruit and veg, hours of meal prep on a Sunday, booked in your gym classes and maybe even signed up for the Couch to 5K.

A couple of weeks go by. You’re weighing yourself, losing weight, you’re feeling good.

And then by February, you feel like you’re back to square one. Progress has stalled. You’ve had a takeaway and a few pints. Some late nights at work meant you couldn’t get to the gym. You’re telling yourself you’ll start again Monday and this time you’ll stick to it.

How do you make this year different? The one where you stick to your Resolution and achieve the weight loss you’ve always wanted?

Motivation isn’t enough. You can have all the will in the world but there will always be speed bumps and situations to navigate that you won’t have anticipated.

Here are some practical tips to help you ensure that this year is the year you achieve your Weight Loss goals.

Nutrition

Include more single-ingredient foods – don’t focus on what you can’t eat, focus on what you should include more of. Single-ingredient foods are more nutritious, generally have fewer calories and have more health benefits. Think plenty of fruits and vegetables, whole grain sources of carbohydrates like potatoes, rice, quinoa, lentils, and leaner sources of meat.

Incorporate more proteins – include a solid source of protein at every meal, particularly breakfast. People who eat higher levels of protein at breakfast tend to snack less during the day. Think lean meats, fish, greek yoghurt, low-fat cheeses, beans and legumes.

Lose the food labels – I don’t mean the nutrition labels! I mean the way you talk about food as ‘good’ and ‘bad’. A pizza or a chocolate bar can have a place in your diet if you see it as just that. There are no bad foods, just quantities of these foods that don’t support our goals. When we place restrictions on something, we tend to want it more. Pizza and chocolate have a place in your diet, just less than they did before. Aim for once a week. Use a food diary to help monitor your consumption.

Exercise

Be realistic – don’t aim to workout 4 or 5 times a week if you know that’s not going to happen. Two well-planned out sessions you can give your all to will leave you feeling like you’ve achieved much more than thinking you’ve missed the other three.

Find something you love – you don’t have to hate exercise! If you don’t like the gym and hate going on your own, find a class you can go to with a friend. There is no one form of exercise that is going to ensure you lose more weight, the main thing is that you move your body in a way you enjoy. That way you’re far more likely to stick to it.

Strength Training – incorporating some form of resistance training into your exercise routine will help build lean muscle tissue. Muscle is more energy dense than fat, so having more muscle can help increase your BMR (the number of calories you burn while at rest).

Wellbeing

Anticipate speed bumps – there will be times it feels hard. Try to remember your ‘why’, and focus on building habits that make you a healthier individual rather than weight loss. More fruit and veg, better hydration and adding years to your life.

Sleep – ensuring better quality sleep will regulate your hunger hormones and generally improve your mood, stress levels and ability to recover from exercise. Ensure 6-8 hours of good quality sleep to keep you able to make better decisions around food.

Stress – look for a coping mechanism for your stress that doesn’t involve food. Walking, listening to podcasts and spending time with your family, friends or pets can help you feel calmer when you encounter stress meaning you don’t turn to food or alcohol for support.

Embarking on a weight loss journey is never going to be easy, and the more support you can have around you the better. There is no one food, one exercise or one ‘diet’ that’s going to ensure that you’re more successful this time around, but focusing on building habits that align with a healthier lifestyle will certainly make things a lot easier for yourself when things get tough.

If you’d like more help, advice, support and accountability along your weight loss journey, our Nutritionist is available for consultations. Simply book online or fill out the form below.

The Benefits of Female-Only Fitness Spaces

December 22, 2022 By Amy Ramshead

Everyone is looking at me. My pants are riding up. I’ve worn the wrong Sports Bra. Everyone is looking at me. All these machines look scary. She looks great, but I don’t want to hurt myself. Everyone is looking at me. I’ll just go on the cross-trainer. Yes, that’s it, 30 mins on the cross-trainer and that ab workout I saw on YouTube. Everyone is looking at me.

Sound familiar?

You’re not alone if you’ve ever found yourself plagued with these thoughts as you enter the gym. A collection of the top research into female barriers to Resistance Training cites the most frequently identified being gender-based stigmas, discouragement, and negative comments, with other factors, including boredom, poor knowledge, poor gym accessibility, lack of supervision or routine, and difficulty in balancing work and family life. Add to that poor body image, diet culture, and social media portrayal of gyms being full of twenty-somethings in the latest Gym Shark twinset and it’s no wonder women aren’t feeling confident enough to make strength training part of their exercise routine.

Whilst strength training is actively encouraged for men from a young age, the benefits are extremely downplayed for women, who we could argue would benefit more. From the age of 30+, the steady decline in Oestrogen that soon becomes erratic, then dramatic, once we reach menopause can put us at risk of osteoporosis, osteoarthritis and osteopenia. In fact, at much greater risk than men. Strengthening our bones, joints and muscles through strength training is the simplest way we can help to reduce these risks. You are potentially adding years to your life by lifting weights!

As a woman, strength training continues to save my life.

It gave me a focus when I had no social circle.
It shows me how physically capable I can be.
It is part of my day/week that I give to myself.
It changed my body into one I might not always like, but fundamentally I love.
It allowed me to make the best friends of my life.
It continues to open doors to career, relationship and personal growth experiences every day.

As a PT, the main thing I’ve learnt from coaching my clients is that what you physically do with the weights doesn’t matter. You will move the weight, and your body will change if you continue to do this in a consistent manner. You won’t see results straight away, but mentally you’ll gain strength and competence in your execution, and eventually, the results will come.

What really matters is how strength training makes you FEEL.

My attitude to PT sessions is always this; How do you want to walk out feeling? Strong? Capable? Less Stressed? Empowered? Like you’re not Mummy/Wife/Employee for this hour?

It’s YOUR time.

You deserve to feel strong. As my clients will attest to, I’ll be your biggest fan girl. You’ll lift things you never thought you could, safely and without pain, and you’ll feel incredible doing it. I will never push you past the point of what you need for that day. I’ll ask you how you are, and I’ll listen. It’s not about more weight, more reps, or going harder. It’s about just giving yourself what you need for that hour, and sometimes that’s just a chat!

Every woman deserves to feel like that, right?

How do we emulate that empowering feeling at Injury Active?

Firstly, women need to feel SAFE and SUPPORTED. One of the main motivators for training cited in female resistance training studies is camaraderie, support from significant others, supervision and instruction. At Injury Active, we have a private studio with all the equipment you’d need.

There’re no intimidating machines or walls of mirrors to catch sight of yourself in. We’re a Sports Injury Clinic, that focuses on Motion, Load and Performance. We’re about moving safely, pain-free and in a way that puts you in control of both your body and the weight you’re moving.

Strength Training

Both our therapists and our Personal Training team have sports and training backgrounds, and we understand the demands of everyday life. We bring all facets of fitness together into a complete package; sports therapy, injury rehabilitation, yoga classes, Personal Training and Group Training.

Strength Training Classes

My main goal is to ensure every woman feels confident enough to walk into a strength training facility with the ability to execute a session and walk out feeling amazing.

Giving women the confidence and competence to own their space in the gym is something I feel extremely passionate about. Our Strength Training classes will aim to give you that.

Offering you professional support in a safe space, delivered by a group of inspiring women each with their own story, and giving you the motivation to inspire the women in your life to feel the same inner strength. You’ll walk away with the knowledge and tools to start your own strength training journey straight away.