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Health Conditions – Osteoporosis & Osteopenia

by Sam Deans | Dec 27, 2025 | Core Training, Fitness & Exercise, Health, Health Conditions, Strength Training, Well-Being

What are Osteopenia and Osteoporosis? Osteopenia means bone density is lower than average, but not yet at the level of osteoporosis. Osteoporosis means bones have become weaker and more fragile, increasing fracture risk. Osteopenia does not mean you will...

Black Friday Offers not to be missed!

by Sam Deans | Nov 26, 2025 | Beginners, Cardio, Core Training, Fitness & Exercise, Health, Healthy Living, Menofit, Menopause, Online Fitness, Strength Training, Walkfit, Well-Being

Get your fitness in check before Christmas! Enjoy month access to Online FITCLUB FOR December for just **£15** (50% off the usual price of £31). Stay active this festive season with express workouts that fit your schedule.
[Book...

Healthy Bones & Osteoporosis

by Sam Deans | Oct 22, 2025 | Health, Health Conditions, Healthy Living, Menofit, Menopause, Nutrition, Sam's Studio, Hawick, Sleep, Strength Training, Well-Being

Strong Bones Osteoporosis is a condition characterised by weakened bones that are more prone to fractures. It occurs when the body loses too much bone mass, makes too little bone, or both. As a result, bones become brittle and fragile, increasing the risk of breaks,...

NHS Guidelines For Exercise & Online Fitclub

by Sam Deans | Oct 19, 2025 | Beginners, Cardio, Core Training, Flexibility, Hawick, Health, Menofit, Online Fitness, Strength Training, Walkfit, Well-Being

The NHS guidelines for fitness recommend a balanced approach that includes cardiovascular exercise, strength training, and flexibility work. Here’s a summary of the key points:1. **Cardiovascular Exercise**- Aim for at least **150 minutes** of moderate-intensity...

August 2025 News

by Sam Deans | Aug 7, 2025 | Beginners, Hawick, Health, Line Dancing, Newsletter, Online Fitness, Sam's Studio, Hawick, Scottish Borders, Seniors, Strength Training, Walkfit, Well-Being, What's On in Hawick

As we embrace the new month, we’re excited to announce that our classes at the studio in Hawick will resume on Friday, August 8th, starting with our Senior Dance class!This month is particularly special as we celebrate Sam’s Studio’s 15th birthday!...

Strength Training – Why?

by Sam Deans | Jul 4, 2025 | Hawick, Health, Health Conditions, Menofit, Menopause, Online Fitness, Sam's Studio, Hawick, Strength Training

Why we need to strength train? I know I keep banging on about it, but let’s talk about why women 40+ should embrace strength training! As we age, our bodies undergo various changes that can affect our overall health and well-being. But fear not! Strength training can...

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Scottish Borders

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