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Fitness
I'm a personal trainer and this is why 11 minutes of daily exercise can save your life
Personal trainer Lavina Mehta is on a mission to get the nation moving. Awarded an MBE in 2020 for her services to health and fitness, the 46-year-old coach is known for the workout videos she hosts on YouTube with her mother-in-law Nishaben, as well launching the ‘Get UK Asians Fit’ campaign.
Now she’s released her debut book, The Feel Good Fix, in which she shares her personal toolkit of food hacks, workouts and wellness exercises, all designed to boost fitness and mood in the menopause years and beyond. “I want people to start moving, whatever their age. It’s never too late to start,” she tells HELLO!. “But midlife is the time that we really need to focus and invest in our health for our long-term wellbeing and future.”
The mum of three talks to HELLO! about her guide to exercise snacking and how she’s helping to break the stigmas around women’s health.
Lavina, how did you get into fitness?
“Growing up, I wasn’t into fitness – there isn’t enough awareness about the power of exercise for South Asian women. But 16 years ago, I gave up my job to become a mum and after losing my father-in-law very suddenly to a brain tumour and having some health scares of my own, I started to rethink my health.
“I joined the gym – I had put on so much weight, it was getting unhealthy, although it’s not about how we look, more how we feel and the magic of exercise. I invested in a personal trainer, who was a specialist in strength training, and lifting weights transformed my body and mental health. My slogan, ‘Exercise for sanity, not vanity’, got me through some of the hardest challenges.
“I qualified as a personal trainer and started training my friends in my home basement. Then, in 2019, I kicked off a national campaign because I was so alarmed about statistics around UK Asians being so physically inactive and the higher risks of diabetes and heart disease. The rest is history.”
What inspired you to write The Feel Good Fix?
“From my own experience and the menopause revolution. Also, so many of us are busy, juggling home, work and family pressures alongside the symptoms of menopause.
“This feel-good toolkit works for me and so many other women I’ve trained. It helps remove the barriers people have around exercise. The Government guidelines around physical activity can be really daunting, so this is a bit more approachable, flexible and sustainable. Hopefully it’s going to give a lot of people the confidence they’ve been lacking.”
What is ‘exercise snacking’?
“It’s short, bite-sized amounts of movement that you can do throughout the day, and the book has snacks that range from one minute to three, five and ten. Studies show that 11 minutes of daily exercise can substantially reduce a person’s risk of early death and heart disease, and science shows us that even a minute counts and that exercise snacking can be as effective, if not more, than the hour-long workout that we can’t fit into our busy lifestyles.
“I am very passionate about disease risk reduction, especially diabetes, dementia, osteoporosis, cancers and heart disease. Exercise snacking is so good at helping with metabolic health and maintaining a healthy weight, which reduces the risk of chronic diseases.
© Lavina Mehta“Little and often is the best way to fit it in. You can piggyback these snacks onto your existing lifestyle, like brushing your teeth on one leg or doing a strength snack while the kettle’s boiling and a shoulder-floss snack at your desk.”
What advice do you have for women who worry about bulking up by lifting weights?
“You’re not going to bulk up – let’s stop that myth straight away. Strength training is crucial for our health because we lose muscle mass and bone density from around the age of 30 and it’s accelerated through perimenopause, menopause and beyond, which can lead to osteoporosis. It’s important for our bone, brain, heart, muscle and mental health. Start off small, even with simple bodyweight exercises, and increase your weights gradually over time.”
Are there any effective exercises to address low energy or brain fog?
“Squats are the king of lower-body exercises, and for energising your body, there’s one called the Superbrain Snack. It’s a holistic technique where you squat, cross your arms and connect your tongue to the roof of your mouth, and then clasp your earlobes with the opposite thumb and forefinger. Inhale deeply and lower into a squat. Repeat for 2-3 minutes or ten to 21 reps. This stimulates acupressure points on your earlobes and sends signals to the brain, boosting your cognitive clarity.”
What was your first perimenopause symptom?
“On my 40th birthday, I noticed I was getting erratic periods, but like a lot of women, you suppress it and think: ‘It’s because I’m busy, stressed and there’s a lot going on.’ My family were getting frustrated with me, saying: ‘I’ve told you that before, Mum, you’re forgetting everything.’ My grandmother had Alzheimer’s and when I started forgetting people’s names or what I was doing at certain times, I was really worried it was early onset dementia.
© Lavina Mehta“During the pandemic, I had symptoms like numbness in my hands during the night, rosacea suddenly appeared and anxiety, but I never joined the dots. It was only when I watched Davina McCall’s documentary Sex, Myths & the Menopause two years ago, and saw the changes in the brain, the penny dropped that I was going through perimenopause.”
How can we destigmatise conversations about the menopause?
“As a South Asian woman, there are so many taboo subjects around women’s health – periods and sex, let alone menopause. But South Asian women can go through menopause five or six years earlier than the average white female and perimenopause can be a decade before that. Women in their late 30s need to be aware, stay in tune with their bodies and log symptoms. Be prepared, not scared. Start normalising the conversation.
“I openly share my own experiences, but I’m also a patron for Menopause Mandate. It’s important to educate and empower ourselves with knowledge, and to advocate for yourself.”
What do you wish you’d known before the perimenopause?
RELATED: 10 best menopause supplements with top reviews to have on your radar – plus expert tips
“The power of lifestyle changes and exercise. I wish I had started earlier, but it’s never too late, no matter what age you are. I’ve seen that with the free workouts I do for the elderly every week with my mother-in-law.”
© Lavina MehtaThe Feel Good Fix by Lavina Mehta (Penguin, £18.99) is available now.
It’s important to have goals in mind as you set out on your fitness journey, whether you’re trying to lose weight, gain muscle or train for a race.skynesher/Supplied
January is notoriously the busiest time of year at the gym. A survey from Ipsos reported that a third of Canadians made exercise-based resolutions for the new year, with many folks working out for the first time or returning to fitness after some time away. If you’re new to exercise, the gym can feel like an intimidating place. But it doesn’t need to be. Below we’ve put together a few suggestions to help you get started.
Have a plan going in
For success at the gym, it’s crucial to have a plan. Before you start, it’s important to identify your goals. Are you looking to get stronger? Training for a race or competition? Do you want to improve body composition? While almost any consistent exercise is going to improve your overall health, specific results require specific training.
Following a workout program can help you stay committed – here’s how to write your own
Those completely new to working out may want to invest in a few sessions with a personal trainer. A reputable trainer will be able to put together a plan based on your preferences and skill level, while walking you through the proper form for each exercise. If cost is an issue, many gyms offer a free intro training session as a sign-up perk. There are also hundreds of different workout programs you can find online and video tutorials outlining proper form.
If you’re intimidated to exercise on your own, a fitness class allows you to follow along with an instructor while getting some quick pointers on how to properly perform the workout. Many gyms offer discounted or free classes to first-time visitors.
Trying to do too much, too fast will burn you out, leave you injured or both
When you’re motivated by a new year’s resolution, it’s tempting to pencil in long gym sessions multiple times a week. But that kind of regime is rarely sustainable. If you’d like to make exercising a habit beyond January – and you’ll need to for any kind of lasting results – it’s best to think about what you can do in the long term.
“You can either do an hour of weightlifting a few days a week, and actually do it, or you have these imaginary 10-hour training sessions you’ll never actually have time for,” said Dan John, strength coach and author. “I try to focus on [programs that are] doable, repeatable and reasonable.”
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Similarly, trying to immediately push beyond your physical limitations is a great way to get injured. For weightlifting, it’s important to consider proper warm-ups, active mobility exercises and learning the right techniques before trying to lift anything too heavy. For cardio, Canada Running Series offers a Couch to 5K plan that eases newcomers into jogging by starting small and gradually increasing the length/difficulty of each run.
Follow basic gym etiquette
The gym is a shared public space. Everyone there is trying to get in a good workout. That’s harder to do when people are having phone conversations, listening to videos without using headphones and refusing to wipe down their equipment after use.
In March, fitness trainer Paul Landini wrote an article explaining some unofficial rules to follow when going to the gym, including being mindful of other people’s space and making sure you’re not monopolizing equipment during busy hours.
Try to find what you like about the gym
Changes in body composition, strength and overall health take time. They also need upkeep over the long term. Building a consistent fitness habit is something that will help with all those goals. One of the best ways to do that is finding something at the gym you genuinely enjoy doing. That can be working out with a friend to add a social aspect to exercise and accountability to show up. It can entail learning a new fitness-adjacent skill such as boxing or training for a competition like Hyrox. It can be rooted in the sense of accomplishment that comes with getting stronger. Whatever the reason, finding the joy in exercise is going to be key if you want to move beyond short-term motivation.
SIOUX FALLS, S.D. (Dakota News Now) – Finding time to work out as a mom with young kids can be a challenge in itself, especially when you’re new to an area and don’t know where to start. However, a new fitness option strolled into Sioux Falls today. iStroll offers moms the chance to work out and meet other moms all while their kids can play or even join alongside them.
iStroll is a national organization that has more than 35 locations in the country but this is the first time one opened in South Dakota. It’s a full body workout that incorporates dumbbells, body weight, and jogging strollers when the weather’s nice.
“I found iStroll in Oklahoma and fell in love,” said Kelsi Supek who started the affiliate in Sioux Falls. “We made friends. It became our entire social network. The kids loved it and then we moved to Arizona during COVID. And all the moms were stuck at home. They were inside with our kids and lonely, honestly. And we were like, why can’t we start an iStroll and be out at the parks with the kids every day? And it took off.”
When Supek moved to Sioux Falls, she was encouraged by her family to start an affiliate and own it herself.
“Gym daycares did not work out for my children,” said Supek. “I would get 10 minutes into a class and then I’d have that person trying to knock outside the yoga studio going, Can I have Kelsey and her kids screaming in daycare? And it just didn’t work for us. So at iStroll they could be with me or I could be breastfeeding the baby as I was teaching in class.”
Classes are planned to continue each Wednesday and Friday at We Rock the Spectrum and First Presbyterian Church. For a full schedule for January and February, you can look at their Facebook. The first class is also free and memberships are for the whole family.
“Letting the kids see you work out is, it’s similar to homeschooling where like, you know, how are they going to love working out if they don’t see you working out,” said Kelly Jardeleza, a stay-at-home mom of three kids. “Whereas at other gyms they put them in a room and they don’t get to watch you. And how are you going to inspire them if they’re not watching you do it?”
Copyright 2026 Dakota News Now. All rights reserved.
There’s no bad time to take a more active interest in your health, but the new year, for lots of us, feels like a fresh start. Maybe you’re planning to sign up for a 10k or finally have a go at bouldering, eat a bit better or learn to swing a kettlebell. Maybe you want to keep up with your grandkids — or just be a little bit more physically prepared for whatever life throws at you.
To help things along, Guardian Live invites you to a special event with public health expert Devi Sridhar, journalist and author Mariella Frostrup, and health and fitness columnist Joel Snape. They’ll be joining the Guardian’s Today in Focus presenter Annie Kelly to discuss simple, actionable ways to stay fit and healthy as you move through the second half of life: whether that means staying strong and mobile or stressing less and sleeping better.
To make the whole event as helpful as possible, we’d love to hear from you about what you find most challenging — or confusing — when it comes to health and exercise. What should you actually be eating, and how are you going to find the time to make it? What sort of exercise is best, and how often should you be doing it? Is Pilates worth the effort — and should we really all be drinking mugfuls of piping hot creatine?
Whether your question is about exercise, eating, or general wellness, post it below and we’ll put a selection to our panel on the night.
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