Heka Fitness

Halfway through the week already 👊

If you are hitting your goals - well done 👏

If this week has not gone perfectly so far, that does not mean it is ruined.

You can still:
🏃 Go for the run
💪 Do the workout
🥊 Attend the class
😊 Make one positive choice today

One good decision can completely change the direction of your week.

Technique Tuesday 🏃

Walking is underrated.

If you are starting your fitness journey, walking is one of the best things you can do:
✔ Improves fitness
✔ Builds endurance
✔ Helps recovery
✔ Supports mental health
✔ Builds routine

The golden target is 10,000 steps but did you know this is just a Japanese marketing tactic to sell pedometers?

Your own target depends on where you are right now — and that’s okay.

For the next 7 days, use your phone, smartwatch or even a simple pedometer to track your daily steps and work out your average.

Then next week, increase that average by 50% and aim for that instead.

Small increases create sustainable progress.
You do not need to go from 2,000 steps to 15,000 overnight.

Build gradually.
Stay consistent.
Keep moving.

How many steps will you aim for today? ⬇️

HEka Fitness Feel Good Run Club is now on Strava 🏃‍♀️✨⬇️

https://strava.app.link/98CVQlMtf3b

This is a virtual running club which is safe, supportive and an encouraging space for every kind of runner and walker. Whether you’re doing 10 miles, half a mile, run/walk intervals or simply getting out for some fresh air — it all counts here.

No pressure.
No judgement.
No “too slow”.

Just people moving their bodies, building confidence, improving fitness and cheering each other on every step of the way 💛

You do not need to be fast.
You do not need fancy gear.
You just need to start where you are.

If you’ve ever felt nervous about joining a running club, this is your reminder that HEka Fitness Feel Good Run Club is for ALL abilities.

Every mile matters. Every step matters. And so do you.

Come join us on Strava and let’s keep moving together ✨

Maybe you’re feeling overwhelmed with running and have no idea where to start 🏃‍♀️

The truth is… the hardest part is getting started.

So pull on your trainers.
They don’t need to be fancy.
You don’t need the perfect running outfit.
You don’t need to be “fit enough” first.

The goal at the beginning is simply to build a routine and get used to getting out and moving.

Start small.
Set yourself a short route — maybe half a mile or a mile.

Walk for the first 5 minutes to warm your body up, then slowly start jogging.

It WILL feel hard at first.
Your body won’t understand what you’re doing yet and your head will probably question why you started in the first place.

That’s normal.

The important thing is to keep moving forward.

Use a run/walk strategy if you need to:
🏃 Jog for 30 seconds
🚶 Walk for 1 minute
🏃 Then go again

Little by little your fitness will improve, your confidence will grow and what once felt impossible will start to feel achievable.

You do not have to be fast to be a runner.
You just have to start 💛

For extra motivation consider a virtual running challenge. No pressure and you don’t even have to tell anyone until you have completed it. Check out our virtual challenges to keep you motivated.

And that’s exactly why virtual challenges can help so much — they give you a goal, motivation, accountability and that amazing feeling of accomplishment when you earn your medal at the end 🏅

Monday reminder:

You do not have to have everything figured out to make progress and don’t dwell on whether the diet got forgotten at the weekend or you finished that bottle of wine.

You do not need:
❌ Perfect fitness
❌ Expensive equipment
❌ Endless motivation
❌ Perfect diet

You just need to start. It’s about taking that small step towards making positive changes. If you try everything at once you’ll fail - believe me! Just try to focus on one change and you are more likely to stick to it.

One workout.
One walk.
One run.
One class.

Small actions repeated consistently create big results.

What is one thing you’re doing for yourself this week? Comment below ⬇️

🏃‍♀️ Thinking about starting running but not sure where to begin?

A virtual 5K challenge is one of the BEST ways to get started 💛

You don’t need to be fast.
You don’t need expensive gear.
You don’t even need to run the whole thing in one go.

You just need to start.

Our HEka Fitness Virtual 5K Challenge is designed for beginners, returners and anyone wanting a reason to move more and feel proud of themselves again.

When you sign up, you’re not just entering a run… you’re giving yourself:

✨ A goal to work towards
✨ Accountability and motivation
✨ A reason to get outside and move
✨ A confidence boost
✨ A sense of achievement
✨ A beautiful medal waiting for you at the finish line
✨ The opportunity to do it in your own time, your own pace, your own way

Walk it.
Run/walk it.
Jog it.
Run it.

The finish line counts the same ❤️

There is something incredibly powerful about completing a challenge you once thought you couldn’t do. That medal becomes more than a medal — it becomes proof that you showed up for yourself.

And the best part?
You can complete your challenge anywhere, whenever suits you.

Your running journey has to start somewhere… why not here? 🏅

🏃‍♀️ HEka Fitness Virtual Challenges are proving so popular right now and spaces for our Summer Solstice Challenge are almost gone! 🌅🔥

Whether you’re already smashing your running goals or just thinking about getting started, we’ve got a challenge for you.

✨ Summer Solstice ChallengePerfect for runners wanting to push themselves, stay motivated and earn an amazing medal this summer. With only a handful of spaces left, now is the time to sign up before it sells out completely.

✨ Virtual 5K ChallengeDesigned especially for beginners, returners to running or anyone wanting a goal to work towards. Run it your way, at your pace, in your own time. No pressure, just progress 💛

Both challenges are all about building confidence, staying accountable and being part of the HEka community.

If you’ve been waiting for a sign to start your running journey… this is it 👊 - click on the link below ⬇️

https://www.hekafitness.co.uk/virtual-running-challenges/

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The HEka Fitness Summer Solstice Challenge is proving so popular and spots are disappearing fast 🌞🏃‍♀️

There are now ONLY THREE SPOTS LEFT for this challenge and once they’re gone, entries will close.

If you’ve been thinking about joining, this is your sign to get signed up before you miss out. Challenge yourself this summer, stay motivated, complete the miles and earn your medal along the way. Check out our page https://www.hekafitness.co.uk/virtual-running-challenges/

Don’t leave it too late and end up disappointed.

⚠️ HEka Fitness Virtual Running Challenges are selling out FAST! 🏃‍♀️🔥

The response so far has been incredible and places are going quicker than expected 👀

If you’ve been thinking about signing up, don’t leave it too late — once the challenge spaces are gone, they’re gone! 🏅

Whether you’re chasing your first 5K, staying motivated, or earning an amazing medal along the way, now’s the time to join the HEka community 💛

Secure your spot now to avoid disappointment ✨

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Feeling inspired by the London marathon and want to start running - why not start with one of our virtual running challenges?

Why?
Because it gives your running focus and when you compete the challenge you receive a lovely medal and we all love a medal!

➡️ Check out our website for more details.

This morning, I spent three hours perfecting my kickboxing skills, and I was privileged to be trained by the amazing Kelly Haynes, a world champion. Her expertise, combined with her husband Tony's coaching, made for an unforgettable session. Kelly's ability, talent, and speed are truly awe-inspiring, and I know she motivated every lady in the room.