Tahnee Walmsley Coaching

T-minus 2 months until my first ever running event!

September 1st let’s gooooo 💪🏼

After having been consistently running 1-2 times a week since the start of this year, my focus has been on endurance and increasing my distance.

Now that I’m managing longer runs I’m switching up my focus to SPEED 💨

With a goal of sub 2 hours I’m going to start incorporating interval training into the mix (dreading it) but looking forward to seeing how it affects my longer runs.

Never ever thought I’d say this about running, but I am actually enjoying the process. Seeing improvements over time is super rewarding and I’m proud of myself for sticking with it!

Now let us all pray that I don’t get injured in the next two months 🙏🏼

Throwing it back to the last workout of 2023 with my bestie 👯‍♀️

After almost 4 years apart, it was SO good to train together again!

So grateful for my community of amazing girls who are now scattered around the globe, but we still connect like no time has passed.

Here’s hoping we don’t have to wait another 4 years for the next one 🙏🏼

Merry Xmas from down under 🇦🇺🦘

The last summer hurrah ☀️

After a turbulent few months it was absolutely glorious to be in the Spanish sun for a few days!

Feeling refreshed and ready to see out the rest of the year with a bang 🙌🏼

Making the comeback bigger than the setback 😎

Just over 5 weeks post-injury and feeling stronger every day 💪🏼

Still got a long way to go, but if there was ever a time to trust the process… this is IT!

Past me would have been an anxious mess at not being able to train how I want to…

Current me is doing my rehab, not pushing things too hard and focusing on the small wins along the way.

Look how far we’ve come 🙏🏼

Daily reminders:
1. Nothing lasts forever
2. Focus on the positives
3. Always do your rehab, kids!

Shoutout to for guiding me along the way!

Throwback to a little getaway to the English seaside! ☀️

Sometimes you just need a change of scenery, to slow down from the crazy pace of London life.

It’s so easy to get caught up in the grind of work, eat, sleep, repeat.

Sometimes we forget to take time for ourselves.

I’m making it a priority from now on to not let myself get to a place where I’m DESPERATE for time off.

Time to start managing our energy better and filling up our own cup before giving to others.

Who’s with me? 🙏🏼

Listening to your body 💕

If there’s anything being injured has taught me, it’s that our bodies know the score!

I’ve surprised myself so much with how OK I’ve been not training through this time, a real sense of calm like I genuinely just needed a break…

Now I’m not saying it’s been easy and I haven’t been upset about not being able to do things, but I actually feel like mentally and physically we all need to take some time off once in a while.

I realised I would have usually had a summer holiday or 2 to let give my body a break from the gym, but that hasn’t been the case this year.

Instead- an injury.

A challenging reminder that if you push yourself too hard, you WILL be forced to slow down. (And that we all need a summer holiday 👀)

Something I won’t be ignoring in future!

This pic was taken just hours before I ended up horizontal on the pavement 🫠

INJURY… 💩

Not a post I ever wanted to write, but in the spirit of keeping it real- I experienced my first ‘proper’ injury almost 3 weeks ago now.

I’ve always been very grateful of my body’s abilities, but it’s safe to say I have a new level of appreciation for being able to walk, workout and put my shoes and socks on 😅

Having 2 very hands on jobs- it’s been a huge blow!

After spending 3 days horizontal and 17 days without training…

We are finally on the road to recovery 🙏🏼

Starting to incorporate some light training and rehab exercises this week and feeling a little bit more like myself again.

We still have a long way to go but I’m learning (with great difficulty) to be patient and trust the process. Something I always say to my clients but a very hard pill to swallow for myself in this case 😬

Some key lesson to take away:

-Your body knows when it needs a rest, if you don’t slow down- you WILL be forced to 👀

-I’ve not magically gained 10kg and lost all my muscle from not training in 2.5 weeks. Years of hard work is not lost in a small moment in time!

-Good technique> everything. Looking forward to scaling back all my weights when I can and going back to basics with a focus on form and mind to muscle connection.

Bring on the comeback 💪🏼

P.S. Swipe to see what happened when the pain really kicked in 🫣

Bloody great day out with this lot!

Teamwork, banter and effort 11/10 🔥

Proud of these guys smashing it in their first comp and so much fun for me getting back on the floor after a 2 year hiatus!

Definitely motivated me to get back in the game and push my fitness to that next level again 💪🏼

Look out 2024 👀

Ready to get back on the turf this weekend! 🔥

It’s been a hot minute since I’ve competed and I’d be lying if I said I wasn’t feeling a bit nervous.

I’ve been battling with a few niggles here and there and training hasn’t been where I’ve wanted it to be which has been frustrating, BUT…

The goal is just to get out there and remember why I enjoy it 💪🏼

Watch this space…👀

This summer it’s all about the girls! 🤍

Having the best time making memories with my best friends!

In between all the celebrations I’ve been sticking to a few non-negotiables that help to balance out all the fun 👀

These include:

1. 4-5 training sessions per week
2. Minimum 2L water every day
3. Getting my daily steps and sunshine
4. Prepping healthy meals in the week
5. Mindfulness and meditation most days

There’s nothing fancy about it, no rigid routine, I don’t get mad if I don’t tick all the boxes 100% of the time, but I know that including these things help me to be the best version of myself I can be.

It doesn’t have to be complicated, it just has to work for you!

So here’s a reminder for anyone that needs it- your healthy lifestyle doesn’t have to be “all or nothing”.

If you include the basics most days, you’re doing enough! ✅

SUMMER MEAL OF DREAMS 🍣

Currently eating this on repeat and it’s just too good not to share!

Best part is it’s super easy to put together-

For 2 servings you’ll need:

2x 120g salmon fillets, diced and skin removed
2 x sticky rice pots
1 aubergine, chopped into cubes
150g diced mango
1 pack baby cucumbers
100g frozen edamame
Soy sauce
Honey
Garlic paste
Ginger paste
Sesame oil
Fresh lime
Chilli flakes
Sesame seeds

For the aubergine 🍆:

Toss the cubes through 1 tbsp of soy sauce, a tsp of garlic paste and some salt to taste. Put onto a tray and cook in the oven for about 15 mins on 200c

For the salmon 🐟:

Mix together 2 tbsp of soy sauce, juice of 1/2 a lime, 1 tsp honey, 1 tsp sesame oil, 1 tsp each of garlic and ginger paste, salt and chilli flakes to your liking. Toss through the salmon and put on a tray or into the air fryer if you have one. I do this for about 8 mins in the air fryer or 10-12 mins in the oven.

Optional pickled cucumbers:

These are made in advance and keep in the fridge for days. Chop the baby cucumbers and toss through some salt, chilli flakes and garlic powder then cover with apple cider vinegar. Keep in the fridge and serve as you like.

Once the above is done-

1. Heat rice according to instructions
2. Microwave edamame covered with boiling water for about 2-3 mins
3. Assemble everything in your bowl!

Optional toppings: sriracha Mayo and sesame seeds 🔥

**protein could easily be swapped out for prawns, chicken etc.

Enjoy 🫶🏻