Fit Well Move

Congratulations .nero2020 for running the London Marathon 🎉🪅🎊🏅

A super fun day out for all (I was there cheering too!🤩)

This wonder woman gave herself plenty of time to prepare by putting in the hard work over the few years previous to the event where she…

- Mastered her compound lifts & started heavy strength training

🏋🏼‍♀️ The ability to move well and confidently through patterns like squats, deadlifts, and lunges is important.

- Incorporated single-leg strength & control.

🦵To be stable & strong in movemnts like split squats & step ups (no wobbles 😂) is key.

- Developed posterior chain strength

🍑That includes glutes & hamstrings, aiding an efficient stride even when fatigue hits.

- Improved core strength that actually transfers to running eg anti-rotation, anti-extension strength (planks, carries, dead bugs) to avoid unnecessary energy expenditure.

- Worked on plyometric ability (power + stiffness)
The ability to produce and absorb force i.e. with basic jumps, hops, and bounds. This improves running economy and reduces injury risk when we build the mileage.

- Load tolerance
Working under fatigue with longer circuits, higher-rep strength work, and time-under-tension. 26.2 miles is long!!!!

Having all this under her belt meant that when we approached the four months prior to the London Marathon, she wasn’t starting from scratch but already fit, strong, and ready to actually train, not just survive!

She also practiced:
💧 Hydration strategies
🍽️ Race day nutrition
🔥 Heat exposure in the sauna (one that catches out a lot of runners training through winter and racing in unexpected heat)

All in all, preparation is key and she did a damn good job of building a body that can handle the plan, adapt to the load, and finish with a smile 😃

Huge congratulations to my amazing client for recently completing the Berlin Half Marathon 🇩🇪 and the Paris Marathon 🇫🇷 An incredible achievement built on showing up, week after week, even when it wasn’t easy💪 🏃🏼‍♀️

Who’s next? 👀

'The Big Cheese' trail event with the best race goody bag I've has so far!  A delicious truckle of local cheddar cheese! Very happy with that! 😋

With my cheese coloured shirt 🧀 & appropriate smile 😃 I ran the hilly 15miles in Cheddar last Sunday.  A lovely trail route with a little bit of many elements...wind, rain, shine, hail... Somerset in April! 

A big "acheesement" 🤣 & event I recommend 💯

Made it out on the bike - first ride of the year 😃 🚵‍♀️

Started the day with a calamity of a morning 😵‍💫 but eventually got rolling.....a puncture 10mins in 😣, a swift repair and didn't give up 💪🏼

Watch ⌚️ ran out of battery at lunch time so half the route logged (not that this matters to me) but the day ended well with a much needed exhilarating ride through the lanes to Chew Valley Lake. Looped back up a steep climb and back down Dundry hill to half a Guiness in front of fire at cosy pub to finish.

Day ended well, phew!

Wind in your face, physical exertion and countryside is always a good idea 🤯😀

🏅Congratulations to those that laced up for events over the weekend. 👟 Bath Half Marathon, Hampton Court Half Marathon and Milton Keynes 10k with very pleasing results 🎉

We have some good training markers for those now pushing on with distance, strength & conditioning as they move towards marathons later this year! Exciting stuff 😃

Cover me in sunshine! 🌞 💛🌞💛🌞💛

A good little 6.5km route from 'Rock of Ages'. One long hill with great views and wild horses, up to the highest point on the Mendip Hills.

Highly recommended.

5km on track. 12.5 laps of the 400m track as speedy as possible. A great marker run at the beginning of my track season. 🏃🏻‍♀️

A little slower than my previous September attempt (end of track season time) and could have pushed a little harder towards the end, but generally felt good and despite 12.5 laps sounding like a lot, it's over before you know it! 🤪

Looking forward to more speed endurance training & seeing an improved time by September. 📈

21:36

✨️Happy International Women’s Day! ✨

🏋🏼‍♀️Here's to all the women who show up, lift heavy, push beyond their comfort zone & choose strength - this one’s for you! 💪🏼

It's more than just how much you can lift or how far you run, but the discipline, resilience & confidence you build along the way. Mentally & physically. 🏋🏼‍♀️🧠 Importantly it's about setting a good example for younger generations to follow. 🤼‍♀️

Today, I’m grateful for the growing research and education we have on women’s/girl's health & fitness because understanding our bodies is immensly powerful. ❤️

For too long, training and health advice have been based on research that didn’t consider the unique physiology of women & girls. We now know better. We know how to train smarter, support puberty, our cycles, understand the menopause transition and how to switch up our training. ♀️

We know how to build strength for life, avoid fraility & redefine what it means to be healthy & capable at every age.🦴

🤼‍♀️ We're learning how to better support young girls, engaing them & keep them motivated in sport & active play throughout adolescence. These early stages are paramount so that strong, active older women will be the norm.

Let’s keep pushing for more female focused research, & more opportunities to thrive. 💪🏼

Tag a woman who inspires you to be stronger! Much love. ❤️