The Fitness Lady

The Fitness Lady Mobility, Balance & Corrective Exercises for 40+ and Beginners
https://withme.so/TheFitnessLady

Jodie & Nolan are Physio Fitness experts who bring the fun factor to fitness and show you, in detail, how to train without pain. SUBSCRIBE to our YouTube Channel now for FREE tutorials that will show you how to truly pay attention to your body and get fit without injury. ITS THE LITTLE THINGS THAT MAKE A BIG DIFFERENCE

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14/06/2026

One of the best ways to improve your balance is to fall

That sounds strange, but "Balance Reactions" are what help us recover when we start to wobble or trip. These are out bodies automatic responses that help stop a stumble from becoming a fall.

Balance isn't about standing upright. Real-life balance is about how well our body reacts when something unexpected happens.

Try these 3 simple exercises that challenge and strengthen your Balance Reactions. They encourage your brain and body to work together more quickly and confidently when your balance is challenged.

The stronger your Balance Reactions become, the better your ability to recover before a wobble turns into a fall.

Work safely at your level

13/06/2026

If your ankles feel stiff, weak, or a little unreliable, this is a great exercise to add to your routine.

Many people focus on ankle mobility or ankle strength, but our ankles need both. Mobility helps our ankles adapt to uneven ground and move through a healthy range of motion. Strength helps provide stability and support with every step we take.

This simple resistance exercise improves ankle mobility while strengthening the muscles that support and stabilise the ankle. It also helps strengthen the inner arch of the foot, which plays an important role in ankle alignment and stability. When the arch is weak, the ankle often has to work harder to control movement and maintain balance.

By improving ankle mobility, building strength around the ankle, and supporting the arch of the foot, this exercise helps create a stronger foundation for balance, walking, and everyday movement.

As always, work at your level and stay within a range that feels comfortable for you.

13/06/2026

Walking well is a skill... and like any skill, it can be practised and perfected

Walking isn't just about putting one foot in front of the other. It relies on balance, coordination, strength and timing all working together.

The first exercise helps improve something called upper body-lower body dissociation. When we walk, our arms and legs move in opposite directions, allowing us to stay balanced and move efficiently. If this coordination becomes stiff or restricted, walking can feel less smooth and less stable. Practising this movement helps reconnect that natural walking pattern.

The second exercise combines a side step with a knee lift. The side step helps strengthen the muscles around the hips and glutes that keep us stable when we're standing on one leg, while the knee lift strengthens the muscles that lift the foot during walking. Good toe clearance helps reduce the risk of catching a toe on uneven ground, rugs, door thresholds and curbs.

These exercises are simple, but they work on some of the key skills that help us stay confident, steady and mobile as we get older.

13/06/2026

If you struggle with movement or balance, have you been told to strengthen your core?

Whilst the core has its place, you don't build a house from the second floor up... you build it from the foundation.

Our feet are the foundation and provide the information our brain uses to keep us balanced, adapt movement and creates the stable base that everything else works from.

If our feet are stiff or weak then it becomes much harder for the rest of the body to do its job efficiently and that’s when joints further up the chain like knees and lower back suffer

Over the weekend I'll be filming a brand-new Foot Foundations programme where we'll be focusing on foot mobility, strength, ankle movement and lower leg function... the foundations of better movement and balance.

The programme will be added exclusively to the app next week alongside the existing 24-video Mobility & Balance Programme. (Link in my app is on my profile)

I'm really excited about this one because so many people focus on what happens higher up the body whilst overlooking the very thing they stand on every day.

12/06/2026

Feet that move help you balance and move better.

If our feet are stiff, our balance feels less steady and we find it harder to walk with balance and ease

Our feet aren't meant to act like solid blocks. The long bones of the feet and toes need to move, bend and adapt as we walk. When they become stiff, our foot loses some of its natural ability to adjust to uneven ground, absorb shock and keep us stable.

This simple exercise encourages movement through the feet and toes, helping to improve foot mobility, walking confidence and balance.

Sometimes it's the small joints and movements that make the biggest difference.

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12/06/2026

Catching your toes when you walk or worry about tripping and falling? these two simple exercises help ...

The muscles that lift our toes and the front of our feet are responsible for foot clearance when we walk. If they're weak, it's easier to catch a toe on uneven ground, door thresholds, rugs etc

These 2 seated exercises help strengthen the muscles that lift the toes and front of the foot, improving foot clearance, walking confidence and balance. They're simple but really effective

Once these feel easy to you, try practising them standing while holding on to a kitchen counter or other sturdy support. This adds an extra balance challenge and helps carry the strength over into walking.

11/06/2026

Weak Glutes can cause loss of stability, glute pain or Hip bursitis

Hip pain or bursitis is often a combination of irritation in the tissues around the hip and weakness or poor function in the glutes and other muscles that help support the joint.

When those muscles aren't working as well as they should, the hip can end up taking more strain than it was designed to handle. Over time, that extra stress can contribute to irritation, discomfort and pain around the outside of the hip.

Many people try stretching, but this won't strengthen the muscles that help support the hip. Sometimes make it worse if there's already irritation because it can put more stress on already sensitive tissues around your hip joint

This exercise helps wake up and strengthens all those important supporting hip muscles, improving stability around the hip for better movement.

Work at your level and stay within a range that feels comfortable.


11/06/2026

If your feet feel stiff, achy, or uncomfortable when you first get out of bed, this simple exercise could help.

During the night, the muscles on the bottom of our feet have been resting for hours. When those muscles are stiff or inactive, our first few steps can feel uncomfortable, and our feet may not absorb force or adapt to the ground as well as they should.

This gentle exercise helps wake up the muscles on the bottom of our feet before we stand up. Strong, active foot muscles help support our arches, improve balance, cushion impact, and give us a more stable base for walking and moving throughout the day.

It's a simple way to get our feet switched on before asking them to carry us around.

10/06/2026

This is one of my clients. She's 75 years old, has had both hips replaced... and what she can do now will blow you away.

What you're watching isn't luck. It's the result of consistency, patience and gradually building strength over time.

In this video, she's working through increasingly challenging versions of a shoulder bridge, one of the best exercises for strengthening the hips, glutes and the muscles that support the pelvis. These muscles play a huge role in balance, walking, climbing stairs and staying steady and confident on our feet.

One of the biggest myths I come across is that once we reach a certain age, or once we've had surgery, our best days are behind us. This lovely lady is proof that progress is still possible.

Keep watching... each progression gets more challenging, and she absolutely nails every one.

10/06/2026

Don't underestimate the importance of strong lower legs?

Our feet, ankles, and calves are our connection to the ground. They help us stay stable, adapt to changing surfaces, absorb impact, and create the power needed for walking and everyday movement.

This quick routine helps strengthen the whole lower leg, supporting better balance, stability, and confidence as you move.

There's also a full follow-along workout available in the Subscribers Hub

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