The Strong Bones Coach Podcast
A health and wellness podcast dedicated space to breaking the silence on osteoporosis. Carly Killen a dietitian and women's strength coach specialising in bone health is here to empower, inspire, and educate midlife listeners about better bone health.
We explore strategies for strength training, time management, and conquering fears. Join us on this journey towards creating fracture-free futures.
New episodes drop weekly, offering expert insights, actionable tips, and inspirational stories. Your path to stronger bones starts here!
The Strong Bones Coach Podcast
060: Business, Bones and Boundaries: Paula's Journey to Balanced Wellness
In this week’s episode of the Strong Bones Coach Podcast, I’m joined by Paula Wood, a busy business owner who’s found the perfect balance between her career, family, and personal well-being.
After being diagnosed with Osteopenia, Paula took charge of her health through strength training and setting clear boundaries in her life.
In this conversation, Paula shares how she manages to prioritize her bone health and wellness amidst her packed schedule and the valuable lessons she’s learned along the way.
If you’ve been feeling overwhelmed with life’s demands and want to find a way to prioritize your health, this episode is for you!
You can find Paula on LinkedIn >> https://www.linkedin.com/in/paulawood1/
Or head over to her website: https://www.examofficers.co.uk/
Thanks for listening to the Strong Bones Coach Podcast
If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:
hello@carlykillencoaching.com
https://www.instagram.com/thestrongbonescoach
Thanks for listening to The Strong Bones Coach Podcast!
If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me:
📧 Email: hello@carlykillencoaching.com
📱 Instagram: @thestrongbonescoach
Do you crave unshakable confidence in your strength from midlife and beyond? Would you love to achieve your goals without sacrificing family time or self-care?
Ready to take your strength to the next level? Start building a stronger body and healthier bones with my Strong Bones Starter Kit—your step-by-step guide to safe and effective strength training at home.
👉 Click here to learn more and access today
🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at hello@carlykillencoaching.com.
Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨
Hello and welcome to the Strong Bones Coach podcast with me, your host Carly Killen. Now this week we have a wonderful episode coming up as we have a guest, and she is one of my current strength training clients, so really excited to introduce her. She is a midlife woman running her own business and a very busy one indeed, as well as managing her wellness and her family's needs. as well. So if she sounds very much like you and you want to know how she's taking care of herself and her bone health, then keep listening.. Hi Paula. Welcome to the Strong Bones Coach podcast. It's great to have you on. How are you doing?
Paula:Thank you, Carly. Yes. Feeling very upbeat for a busy week ahead.
Carly (2):Brilliant. That's, that's good to hear. cause things kind of get quite busy this time of year. So it's great to have you on. I know you're going to give ourselves a bit of an introduction. So please let us know who are you and what do you do?
Paula:Okay. So, yeah. Reached my fifties now. Um, I own my own business. Uh, we offer training and consultancy across, uh, England and internationally now. So have a team delivering it. Also busy mum and grandma. So, yes, juggling lots of many plates as many people do, I suppose.
Carly (2):Absolutely. And that's quite typical of women in our midlife, isn't it? Where we, we have, we build a lot, we build a lot in our career. We build a lot of responsibilities between family and things we agree to do. things are soon build up as, as you said, a lot of plates spinning, and as, as we know, but our listeners won't know, we work together. You come to do some training work with me, which started off the back of You want him to address your bone health and your overall wellness. would you like to give us a bit of background about how that came about?
Paula:Well, since I was, Oh, my, when I was 18, 19, the gym health and fitness has been a huge part of my life. It's been one of my sort of non negotiable, shall we say? Um, so, you know, it doesn't seem so long ago since I was doing the three peaks, I've done Tough Mudder, I loved gym. I loved sort of, uh, the community there. And I always thought I was looking after myself. Um, twice a year I've paid for private blood tests, done regular cholesterol checks. I thought I was going to grow old and grow old gracefully and really well. Uh, and then, uh, it's July 2024, just what seemed a simple fall while out. Um, I knew straight away I'd, I'd broken a bone as, as you do. Um, went to the local emergency care unit that said there was two broken bones. The day after they rang, they'd reviewed the x ray, there was more broken bones. And it seemed I'd sort of shattered my wrist and my arm. Now we'd connected, I think I'd seen something online about the work you do, and I was going to book on one of the events. And obviously I couldn't, I was in plaster. I also got compartment syndrome which added to the complexity of the injury. So we just had a conversation and I'm, and you said to me, oh, you know, did you fall from a height or are they classing it as a fragility fracture? Not something I'd heard about. So I had to go back to, uh, radiology and the fracture clinic and say, can you confirm, have you looked at this? Who said to me, yes, it was brought up in x ray that that could be an issue and we've asked your GP to do a bone scan. I got hold of my GP that had received that letter but it's simply been filed with no action. So without us having that conversation, I'd been on the Wiser now. So I did try and look privately and see if I could have the bone DEXA NHS waiting list couldn't find anywhere locally at the time to get it done. Um, so waited six months and I really thought they're going to say to me, You know, things are absolutely fine. You know, I've never, ever smoked. I've only drunk in moderation, always looked after myself being within the ideal weight range. So what could be wrong with me? So when it came back, it was quite a shock that they thought my bone density was lower than it should be. And that was a bit of a take back because. Of everything I've done to look after myself. I never really thought should I be looking at after my bones because I did everything at the gym, I was going to gym classes, doing everything I could. So to me, it never ever crossed my mind that that could be an issue. Um, so yes, that was a big shock for me. I think I took a couple of days at least really to sort of digest that and think, right, what am I going to do? What can I do? Um, I was still determined to grow old gracefully and healthily. So it was important for me to look at what I needed to do next, really. Um, after sort of having a bit of self pity and, and being fed up with the situation, um, I thought, right, I'm going to take back control of my own health. As I have done for a lot of years, I've felt in control of it, um, and do the very best that we can do, um, with what. we're given really in life.
Carly (2):Yeah, absolutely. And there's so much to unpack there, isn't there? I mean, it's from the fall itself. I mean, it's a shock to have a fall at any age, but as we get older, we feel a little less resilient. It can feel a bit more jarring, especially as you said to yourself, you really felt like, yeah, I know I've broken something there. And to get that, that news that you've got quite a debilitating fracture there that had you in plaster with complications like compartment syndrome. So I think when people sometimes think of a broken bone and think about five year olds, six year olds breaking something, we don't consider the impact it really has on our lives, do we? And how inconvenient that is, how much it can set you back, even with confidence in movements as well. Um, so yeah, I mean, So to get that news that you've got, was it osteopenia or osteoporosis the diagnosis in the end?
Paula:It was just sort of on the borderline really. And the thing is, it's difficult because they have nothing else to go on. So, although they say, you know, your bone density is lower than other people have. Your rage, they actually don't have anything to go on for me personally. So that could be quite normal to me. And I think for anybody getting that diagnosis or those results, that's important, um, but the NHS is just so under resource understaffed. You know, the brilliant when people need urgent care, you know, I can never fault them for the care and the support they've given to family members with things like cancer and tumor, but they just don't have anything to help people be proactive anymore. So all the time, things that I'm finding out and things that I'm learning is because I'm paying for that. Like my physiotherapy. The NHS physiotherapy literally gave me a sheet that was 10 years, dated 10 years ago, I could hardly read it. So, you know, I was in a position where I paid for my own physiotherapy because I wanted to get better. And it's like the bone DEXA scanning. Um, the NHS won't do another one for two years, but I have actually found a new clinic in Leeds that's just opened that are happy to do it once a year. So I can be more, what, if I'm doing something, is it working? You know, am I either stopping my bones getting thinner, or I know the Americans are a great believer in that you can actually reverse. So, we should stop. Absolutely, and this
Carly (2):is the thing, isn't it, because we haven't got that past history to go back on, so there's no comparison. And, like I say, you were doing a lot to take care of yourself, so there could be that genetic, um, cut in. part to that, which often there is a genetic component. However, like I say, for all the things you did, perhaps it might've been worse. You might've been in the full blown osteoporosis by now, had you not had the lifestyle you'd had. But I think what I've noticed is really important is your attitude there as well as what can I do? Cause it's really common for people to get that sort of diagnosis. for it to be a shock and to knock the confidence as it had done with you, but to then feel like they need to pull back, do less, be careful. But we know, don't we, with, especially with our bones, they actually need more, they need more stress, but more recovery. They need the right type of movement. And it's about what you can do and how to do it properly more than, you know, sort of, or what do I need to be careful of? So it's great that you've taken that attitude. of, you know, what can I do? I need to take control of my health here. Because like I say, you were going to be a missed diagnosis there. It was only because I had an inkling one day. I wondered why I hadn't heard back from you. And just thought I'd email you to say you were very keen to get going with some training. What happened? And, uh, you had quite a story as you've explained. So I'm glad I did that email that day because it did set. They're quite a chain of events in motion, didn't it?
Paula:And I would urge anybody, you know, who's in the sort of midlife, if you've had a fall, if you've had broken bones, to check that out. Because if it wasn't for that email, that communication from you, you know, Fracture Clinic hadn't told me, my GP had just filed the letter, and I'd be none the wiser. And I'd still be carrying on doing what I used to do. Now I've been able to change it a little and more to adapt to it. Because I am quite a stubborn person, I will admit. You know, I'm not going to sit on the couch and I'm not going to sit there. I mean, I must admit for the first few days I thought, Oh my gosh, I don't move, I don't do this. And now I'm like, it's body combat tonight.
Carly (2):Yeah, absolutely. And that's the thing. It's normal to have that fear, isn't it? And I think you did the right thing there, taking the time to process, to let the fear come and go, because yeah, we don't want to deny our emotions or repress them. But then after we've had the pity party, it's time for action, isn't it? For what needs to happen next. And you know, you said you did different classes and things before. I used to be a body combat fan as well actually, before I got into strength training. what do you feel are the main differences now between what you do now and what you were doing then?
Paula:Well, I used to love body pump. Um, it's a body pump. If anybody hasn't done it, it's sort of a Les Mills class and it's all about weights and it's all about repetitive, you know, repeating things, you know, 10 of this, 10 of that, 20 of that. It's very sort of high energy, fast workout. Um, and while I love that and I've always sort of loved it, I've moved more to the heavier weights and slower. Um, because I know as I'm getting older, it's the heavy weights, um, that will help my bones get stronger. Um, but just because of the way the gym has always been a huge part of my life, you know, I'll still maybe go to a body pump class just so I can get it out of my system, but then I'm enjoying sort of the regular heavyweight training. As well and sort of seeing how much heavier and heavier I keep lifting. So that's really good. I think it's just about embracing a new chapter. It's about embracing life. You know, I can't go to the gym and do what I used to do in my twenties. I don't have the energy for that. So you do change things as you grow older. And sometimes I do think, am I doing enough? Do I go to the gym? As much as I should, um, and there's no right or wrong. Um, but if you go in, you're still making the effort, however many times you go.
Carly (2):That's my philosophy
Paula:on it.
Carly (2):Yeah, exactly. And it's that, that focused effort you put in when you're there as well, isn't it? And yeah, I always have sort of, um, a mixed feelings for body pump. I think it's great. It introduces people to weights that might never, you know, want to do it. They might feel too intimidated to ask for help or to go into a free weight section. So I think it's fantastic, you know, to introduce people to the idea of lifting weights, but there comes a point, doesn't there? Because it's a, it's a hours class and it's quite a high number of people and it's, um, to music. So you can't do that. The slow lifting that we do, there's, there's limits to how much you can progress. So yeah, it's great to go and have a bit of the energy and knowing that you're not going to lift heavy weights. You're not going to put yourself out, but then knowing you've got that balance with the, the focus, the, the heavier lifts, the slow, slow movement, time under tension. That's what the bones need. When the muscles pull on the bones, that's what makes them stronger. And it's about having that balance, isn't it? And you enjoy something. It's not have to cut it out. It's just knowing that that's not what's going to get you the progress doesn't mean you Do it as long as your recovery is there because yeah, things do change. Don't they? As we start to enter midlife and menopause, um, for you to be someone that did a lot of HIIT classes, which I used to do, and you finally just can't recover anymore. And you start getting colds and aches and pains and you've not got rid of the pain from the previous one and the next one. class is due. And then you just feel like all I want to do is just eat loads of food afterwards for comfort, because just to reward myself, because it's been so hard and almost traumatic actually, which, you know, I probably use that word a bit too lightly there, but, but yeah, so, I mean, have you found, navigating perimenopause yourself, how has that impacted your life? You know, other elements like career or relationships, is there any impacts you've noticed there and the shifts with this new chapter?
Paula:Yeah, I mean, I must admit, I mean, you know, there's a lot of awareness now around menopause and what it can do to you. And I must admit, I thought I'd sail through it with absolutely no problems. You know, you see people online that's thought of the brain fog and, you know, and all the other things. And I thought, well, I've sailed through this, um, I don't know why, but I've sailed through it. Yeah. But nobody mentions your bones. So as I said, you know, you just can't get GP's appointments like you used to. I mean, you used to be able to book on like a well women's clinic and you would go and chat about how you fell and things going forward and you can't now. So I actually, um, booked on a Bupa menopause clinic really because I wanted some clarification. Have I been through the menopause because I've seen all these symptoms listed, but the only thing I had was, I'd had no periods for three years at that point, so I thought, right, but I haven't had all these other symptoms, so I really, in my own mind, need someone to clarify, you have, um, but nobody mentioned bone strength, nobody mentioned what could be happening. Inside it was all the other things. And at no point did somebody say to me, you know, now you need to look after your bones a bit more. Um, it just seems bizarre looking back that that's something that's had a major impact and it's never mentioned
Carly (2):Yeah, absolutely. Especially I, I tend to find as well that people that sail through menopause are the ones that struggle with the bones. Mm-Hmm. I think, um, as much as you don't wish all these. Difficult symptoms on people going through perimenopause. It sort of acts as an early warning and this tends to guide people towards potentially wanting to use some HRT to support the hormones. And even if that's not something that's wanted to actually take the extra self cares to support the bones, to support the body through that time, because the symptoms are there flagging up. saying the body wants attention. But yeah, when you don't get these symptoms, quite often I've heard from quite a few other ladies that the thing that's triggered is they've then found out they've got low bone density and it's come as quite a shock. Um, and yeah, it's actually quite common and that seems to be the pattern in people that haven't had very many symptoms tend to be showing up. Actually, they've had, you know, a fracture and that's what's alerted them to, to need and to, to pay attention to that area. So yeah, there's definitely a lot needs to be done there on raising awareness, which is what I try to do and being proactive because yeah, there's, great awareness coming up for menopause symptoms, which is great because so many of them weren't recognized. Even a lot of the ladies that tell me that they sell through menopause, they do actually report back. there was quite a few other symptoms, but they just weren't recognizable. You know, there weren't hot flushes. It was loss of confidence, or it was a bit of anxiety that might have been related, you know, but they just. didn't, maybe they gave up work and stopped driving and things like that. And, you know, around that midlife, but, you know, it wasn't recognisable as a symptom, uh, because the education wasn't there at the time. Yeah. It does really surprise me.
Paula:Where do you go to, you know, if you can't book a wellbeing clinic at your doctors, where can you go to everybody's not in that position where they can, you know, pay for private health care and pay for private advice and, you know, You know, if GPs was able to, surely in the long run it would benefit the hospitals, it would benefit fracture clinics, because people would be more aware of what's going on.
Carly (2):Absolutely, yeah, there definitely needs to be more of that going on and just struggles, isn't it, when we're relying on certain bits of funding that aren't there, but I guess we do our bits. I know, like I say, as much as we run a paid service, I also try and put out what I can on social media and do talks here and there to raise awareness at community centres and charities, or at least that those that aren't able to access the services directly can get some baseline advice, at least awareness. Thanks. So that they can, you know, start to explore or at least ask the right questions. Cause sometimes you can get what you need from the NHS, but you've really got to know your stuff already. Yes. I guess, which from my coaching perspective is yeah, that then plants the seeds of what you need to be asking your healthcare provider. But you don't know what you don't know, do you? So, yeah, absolutely. and so you're quite a busy, business owner. I know when you've. came to me and said, you really needed to balance your work life balance along with family. how's that impacted you? How's that changed? And has your fracture changed your perspective at all as well from having that accident? Has that changed how you think about things and how you run your business or look after yourself?
Paula:No, I mean, it was a really difficult time because I'm used to what a lot of people would say, life in the fast lane. Everybody's used to me zooming around, doing lots of things and juggling lots of plates. So, suddenly to have an arm in pot and then an arm that didn't work fully for some time, did have a huge impact. But I think now there's still that determination because I'm a great believer in if you've got so many other things to look after, unless you look after yourself, you're not going to be able to look after all the other things. And sometimes it's about just taking a step back, you know, Turning off the emails, turning off this and just thinking. And I think that's why I've enjoyed my time over the years at the gym because it's quite an escape for me. I go and for that hour, the only thing I focus on is either myself, if I'm just training or the person, the instructor at the front of the class, everything else is turned off at that just that hour or that time that I'm there. And I would say to anybody, you know, you can't look after everybody else everything else, your business, your family, unless you're actually looking after yourself.
Carly (2):Yeah, absolutely. That's sound advice there. And I know that I reiterate that to you, but yeah, that's the thing, isn't it? It's often, the busier we get sometimes, the more we think we haven't got time for these things that we need to do to look after ourselves. But it's easy to lose sight of the fact that, if there really are that many people relying on you, then what happens if you go down, all of those people come down with you if they really are that reliant. And if they're not that reliant, then you do have time for that self care. So yeah, it's, it's important either way, isn't it? So it's just good to, to remind people of that. It's good for people to hear that from you. Cause I think sometimes people start to roll their eyes. The more times they hear it from me, being their coach.
Paula:So I think it's about, you know, setting boundaries. I've done a lot of work over the years on setting boundaries. And sometimes it's about saying no to say yes to yourself. And that's okay. Looking after yourself is absolutely okay.
Carly (2):Absolutely. And, how was it when you learned to set boundaries? what was it like before? And, how did you go about those first steps and setting those first boundaries, if you can remember?
Paula:I think it's, you know, first everybody's expects a yes from you because you're used to it, the business is used to it, um, family and friends are used to it and then suddenly at first it can be a bit because you're saying I can't do that or no I don't want to do that or actually I'm doing something for myself on that day. Um, So at first you sort of, other, other directions are pulling you and you have got to be strong, but I'm a great believer in sort of planning time for me in my diary. Um, so one Friday every month I have a me day. I don't spend it with family. I don't spend it with friends. I'll book myself into a spa and I'll just go and relax for the day with no access to emails. I will answer my phone and that to me is my me day once a month but that's scheduled in my diary and as you would schedule work meetings if you need to schedule time for you and if something else comes in your diary then no because that time's for you. Um, so I think at first it's when everybody else is like, Oh, what's going on? They've said no, or they can't do that. But yeah, it goes back to that looking after yourself, you know, managing your time and your busy diary to say yes to yourself.
Carly (2):Absolutely. And that's the thing, isn't it? When you set those appointments for yourself, but when you think about a client, um, you wouldn't just cancel them at the drop of a hat, would you? Or just five minutes before a meeting go, Oh, actually, I think I'll just, just ditch them for someone else has asked me to do the shopping for them or something like that. And if it needs to treat it with the same respect, don't you, as you would a client and ultimately, especially as a business owner, but this is true for you're going to be the most important person in your life because without you, nothing else is going to matter anyway. So yeah, it's important and great to know that, you know, putting the appointments in the diary. I do that one too. put them in first, then see what you can say yes to around the things that are already set in stone. and at least then if things do have to move, if an emergency has popped up or. It has to be that bit more important to move it, doesn't it? You don't just drop it. It's just that, okay, well, I know I've had to do that movement, but it's going to get replaced somewhere else. It's not just going to disappear and not be used, but you're right. There is always a transition, isn't there? When, if you've had a history of lots of people getting everything they want from you, and you've not put those boundaries up, then that little transition period, you do have to be strong. And that's where it's, Good to get the support. So yeah, thanks for sharing that with us.
Paula:And sometimes it's about planning ahead, you know, for the business. I'm often on the road staying in strange hotels and it would be so easy for me to say, right, I can't work out. I'm in a hotel in the middle of nowhere, but I will look for local pay as you go gyms. And sometimes you can get a ticket for say five or six pounds just to go into a gym or I have some bands. that I carry around in my suitcase so they go everywhere with me. So if need be I can do a YouTube video, we've got the app that we work on and I can get my bands out and I can exercise. So there's always a way, it might not be the way that you do every single week of the year. But wherever you go in, there is a way. And I think for me, I try to remember as well what I feel like after I've exercised. And I always feel fabulous. I always feel ready to take on the world. So if I've got that moment, you know, I've got a stuffy head, the business is pulling me in one direction, other things in other directions. I just remember how I always feel when I've done an hour of exercise and I feel like I'm on top of the world, ready to take on the world.
Carly (2):Absolutely. And that's so important, isn't it? Especially as you quite often come in to see me before your working day. So you're walking into the office with that attitude of, yeah, I can do this. I've got this, I've achieved something already, and the day's not started. And it does make a massive difference. It was the same for me, uh, when I do training, you know, prior to work, it's that, yeah, I'm, I'm awakened actually. Back in the days before I did coaching when I was working in an office, some people are still half asleep with the coffee in the hand and I was like bouncing in like, hello everybody, and it makes a huge difference to your day.
Paula:Yeah, I just love exercising at the beginning of the day, it just really sets you up. And at the end of the day, just maybe half an hour, you know, go for a swim or something like that. It just clears your mind before. then you manage the expectations or the things you have on an evening with maybe family cooking a meal and things like that.
Carly (2):Yeah, it's all about that balance, isn't it? And knowing what you want to get out of it. Like I say, whether you want to feel pumped up and alert or whether you want to use it to relax, it's just so amazing that this is, we can use movement for all these different purposes. And all the different locations, like I said, we've got our app, you've got a home workout or a gym, hotel gym workout program, depending on where you're going to be. And then you can just tap into that wherever you're going to be. So it doesn't have to feel like a military operation every time you go anywhere, is it? It's just like, ah, right this week I'm here. So this is what I'm doing this week. I'm at home. So it's going to be heavier weights, but it makes a difference because if you did nothing, then there's nothing going on to the bones. So even if it's not as heavy. That's what it might have been. It's still better than nothing. It's still giving you the mental boost, the clarity, you know, when you treat yourself well, you behave well for yourself as well. You're less likely to go and choose foods that don't support or go in, you know, sort of drink excessive alcohol or habits that don't support your bones, isn't it? So you're more likely to To do things that are beneficial because you're already taking positive steps. So yeah, it all feeds into that positive action of this is what I can do to support myself. Yeah, I
Paula:think it's taking, you know, sharing a positive example as well to your family about looking after yourself, whether it be physically, whether it be mentally, they see that and that's something that they will take forward as well in life. That's really important just as the things that you eat are.
Carly (2):Absolutely. You've got multiple generations observing you now, haven't you? I mean, a grandma and a mum. It's really good to show, especially as a woman, I think, especially our age, because we've grown up with perhaps our mums, maybe not showing those boundaries quite so well. and we're maybe one of the first generations to really be a little firmer on that. So it is that opportunity there to, to break those cycles of putting ourselves to the bottom of the pile, not looking after ourselves, which I believe a lot of that is, has contributed to about one in two women having osteoporosis, you know, after the age of 50. So actually by starting to put those boundaries in ourselves, we're going to start changing those statistics, you know, as we go forward. So yeah, you're a big part of that. So that's amazing.
Paula:Yeah. And I do think that'd be amazing in years to come because If we're starting to turn that cycle, if we're starting to make a difference, what is it going to be like for our grandchildren as well? And that's really important as well.
Carly (2):Yeah, exactly. The younger they can start, the better, especially with that attitude of, this is what we can do. And we look after our own health. Yes. There's a health system to Pick us up when, you know, when we need it, but we can't rely on waiting to be ill. it's more about creating wellness. because nobody wants to be poorly or ill or injured. So yeah, it's really taking that control, which is amazing.
Paula:And my granddaughter does yoga at nursery. I mean, she's just 10, three, and they have yoga sessions at nursery. And I think it's just absolutely amazing that they're already at that age, thinking about the wellbeing. So sometimes when she comes to my house, we will put on a children's yoga. Yeah. off YouTube or something, can have a yoga session together and it's just fun and it's entertaining but it's also good, good for us both.
Carly (2):Absolutely, yeah, I think it's quite challenging to move around like a three year old and we've not done it for a bit, isn't it?
Paula:Her downward dog's a lot better than mine, I will admit.
Carly (2):But I think it brings it home to us, isn't it? To use it or lose it. we can, like I say, I think our mobility challenges start from about age sort of seven or eight, when we start to get the privilege of sitting on those chairs at school and not on the floor. and then we start to see that degradation of our ability to get up and down and do all those things. And we get told to sit still and do our work instead of climbing trees and running around, like I say, this, this, this. It pays it forward, doesn't it? So it's great that they're looking after that at such a young age and hopefully in future, we won't be saying it like that as well. Hopefully it's just going to be the most normal thing. And I'm so look how young they are. It's just like, what do you mean? Yeah. Yeah. You sort of hope it'll be like, what do you mean? Of course we're moving. Why, why wouldn't we be? Yeah. That would be amazing that it becomes a total no brainer, in the future. But for now, you
Paula:know, more gyms have sort of sessions where you could take children so they could get used to it if they're not going to a school or nursery where it's provided. So you could go as a family to do it. Um, certainly at the gym I go to in Hull. When my children was younger, they used to do like a teenage membership so you could take them in the gym. Um, and I think it really helped both of my children become the active people they are today because they saw it as quite normal to go on a Friday night with mum to the gym.
Carly (2):Yeah, absolutely. They need to see us, as much as we like to have our alone time, they need to see us doing the hard work as well. And to know that that's just a normal part of life. It's just making it normal, isn't it? Same. Yeah, amazing. So what, in terms of, since you've started more strength training things, what sort of wins and successes would you say, that you've had and as long as well as any challenges?
Paula:I think for me at first, because I am used to living life in the fast lane, you know, used to doing classes like body pump and body combat. When I first started strength training, I was just like, All right. Okay. What's happening? Where's the music? Um, why am I not going fast? It was a total change and the way you actually lift within strength training is different from what you would do in body pump. So at first I, I, it was really strange. Um, and I thought, Oh, can I get used to this? You know, I'm used to going boom, boom, boom, boom. Um, but yes, but now, you know, really enjoy it. I enjoy seeing the weight go on every week. Um, and feeling stronger and stronger within that. Um, and every week I look on a different color on the bar and I think, yes, I'm getting higher and higher. I'm getting this. So yeah, I set myself challenges as I do in life, but getting stronger. Um, it's just, it was just getting used to doing something different, I think for me. Um, because Although I go to the gym, I've always been a class person rather than just going in the gym itself. I would go to one of the classes provided. So suddenly going to it was a little different, but I think the setup that you have at the gym there is fantastic because everybody's friendly and welcoming, whether you go into a coaching session or you're just one of those, a member, and there's so much equipment there as well. Um, so yeah, it's getting used to the equipment as well. Um, Doing different parts of equipment, enjoying it.
Carly (2):Yeah, absolutely. And that's why I like to, to work from, strong for life, shout out to Sam for running such a lovely facility. But, that's why I like to coach people there because again, it's, it's a small community. We've got that everyone can talk to each other. If there's a piece of equipment that's being used, it's no problem to just sort of, you know, swap around, have a chat, switch things up. It just makes it easy and enjoyable. And everyone has to have a good time. A nice little chat with each other, which is great. just that community feel, isn't it? But yeah, like I say, good on you as well about adapting to that change. Cause I think sometimes, I mean, running a business, I imagine you've had to adapt to a lot of changes, but I think as we get older, sometimes we, we take on less new things and less new challenges. We start to get very accomplished in certain areas, like maybe your work or children grow up and maybe while they've get challenging in different ways, but we feel like there's less things where we get to be a beginner. So it can be quite jarring to start something not knowing what you're doing, knowing that you have to, you know, listen to someone else's instruction and relearn some movement patterns that, you know, have been with you all your life. to do things differently. it is jarring and our brain can throw up, discomfort to say, yeah, we're doing something new. I don't feel like I'm good at this yet. And that can be challenging. and again, that challenge of slowing down, I definitely used to be that sort of person with, any kind of training or exercise. I had to be fast paced, sweating, out of breath, feel like I'm crawling out of the place. Otherwise I've not done anything. If I tried to do a yoga class, I was almost be angry because I wasn't going fast enough. so it's been a big adaptation for myself. So when I see people like yourself come through, I totally get it because that's how I used to be as well. I think that's why I enjoy working with people, having that change because, I remember that journey myself and I know what's on the other side of it, that enjoyment of lifting heavier weights and the satisfaction of seeing more weight go on the bar, as you said. it's great to have that, you know, for the longevity of your training to help you know, that, yeah, actually I can do this and it's, it's really positive. And it's got that, healthy impact on my life. So yeah, amazing.
Paula:I think that's the thing, you know, with change management, I mean, as a business we specialize in change management, but then suddenly when you're doing it in life, in your own life, it can be very different, but also I'd say to anybody, you know, who's got. To sort of midlife, if we want to call it that, who hasn't gone to the gym, who suddenly sort of starts to want to look at themselves, you know, how they can protect the bones growing older. It's never too late to start and sort of the fantastic facilities that you and Sam provide within that gym means you're not walking into a huge commercial gym where everybody sees each other. You know, you can go dressed as you want. Um, and it's really friendly. So, you know, there are facilities out there that are not these big commercial gyms. If you just want to start now thinking about looking after yourself, because we can always say it's too late and not do anything, but whatever you do now will help you later on in life.
Carly (2):Absolutely. Yeah. That's sound advice. And we've got proof there from other clients of a older client in the seventies that didn't start lifting weights. So they were 75 and they got their bone results back as stable, having not lost any more bone without any medication. That's purely strength training. So hopefully keep going Paula with the things and you'll be getting the same results. And you never know. Yeah. Maybe slightly better because you don't know because you were new to this style of strength training, bone health can get a bit better, even if it can't be fully reversed, but yeah, you know, a stable results, with osteopenia or osteoporosis is great news. you know, that's exactly what you want. so yeah, that's a, that'd be exciting to see what results you get, but you're already getting those results in your life. So there's that to celebrate anyway, even that consistency. So amazing. Um, if you've got any other advice for any other tips for someone that might be thinking about getting started with strength training you know, Worried about the bone health or how to manage them themselves with the wellness. What would your top tips be?
Paula:I think one, it's going back to that. It's okay to say yes to yourself and no to other things. Look after yourself. It is never too late to join a gym, uh, have a chat with a strength coach, go for one session, see what you think of it. Um, you know, and then sort of gradually build yourself up. As we do grow older, it is so important to look after ourselves mentally, physically. Um, you know, there's lots of sort of podcasts, YouTube channels, but it's going out and it's sometimes putting yourself outside of your comfort zone, which is the best thing for you long term. Um, and to anybody who's just got a diagnosis that may have shocked them about the bone strength, you know, there are ways you can look after yourself. It's not, you know, I can, I remember what it was like when my scan results come back. I just sat on the floor and cried for days, but now I'm just so determined I'm going to, you know, either stop that deterioration or get it better. Um, That I'm doing all sorts of things. You know, there's lots of research out there, um, a lot more awareness. Um, and yeah, you know, listen to the podcast, get in touch with the strength coach, um, and say yes to yourself, actually say yes to being growing old healthily, because I'm determined I'm going to be, I'm going to be one of those super Grans where I'm still throwing myself off a mountain going skiing.
Carly (2):And you already are, that's about keeping up now, but that's amazing advice. I think the listeners will be incredibly inspired by that. so how has your journey changed your view on your future then? how do you see things now and what are you excited about? And what you've got next?
Paula:I would just say I'm embracing a new chapter in my life, um, really enjoying it. I mean, obviously I do think about some of the things that I think is that really a sensible thing for me to do if I've got low, low bone density. And then normally I go ahead and do it just because I'm that stubborn type of person. Um, but yeah, um, I juggle lots of plates and I don't ever think that'll change just because that's the person I am in life. Um, But yeah, I run my own company. I look after myself. I look after my family. Um, I'm a great believer in we all can do that. It just means setting some boundaries really. But yeah, I'm really excited, um, looking forward to getting heavier weights and just seeing really what the future holds. I just know it's going to be a healthy one because I'm determined it's going to be.
Carly (2):Amazing. Oh, thanks so much for coming on Paula. I think you've shared a lot of gold there that the listeners will really benefit from, as well as just knowing that that's coming from a real person with, you know, a lot on the plate as well. so if anybody wants to get in touch with you to either ask a little about your journey, what you want to share, or even to work with you, knowing that you're a business owner that can handle themselves very well. what's the best way to get in touch?
Paula:Um, well, the company logo, if you're watching the video, is on the corner. If you put that into Google, that will bring it up. Or my email address is paula@examofficers.co.uk. Find me on LinkedIn, Paula Wood. Always happy to talk about women in business or what it's like to juggle lots of plates and juggle them successfully.
Carly (2):Amazing. And for anyone that's just listening, your company is called Exam Officers and Data Solutions Limited. Is that right? Yes,
Paula:thank you.
Carly (2):Brilliant. Yeah. So yeah, so feel free to follow up either for input around her journey because she does a great, job on LinkedIn of having helpful business and health insights. And of course, if you're in need of her services, that's how you can get hold of her as well. So brilliant. well, it's been an absolute joy to have you on here, to hear about your journey, to relive this in ways that we can share with other people. so thank you so much for your time.
Paula:And thank you for the opportunity.
Carly (2):You're welcome. Take care.
Paula:Thank you.