Théa Payne - Personal Training Bristol

Huge congratulations to this guy who I coached through to his first marathon in last Sunday🏅🇬🇧

After 5 years since taking part in any (much shorter) running events of 5km 'Parkruns' & the odd 10k, he's gone from strength to strength working hard in the gym to build a resilient & lean body, smashed many 'Parkrun' PB's, built up the race distance gradually and learnt how to manage training runs with work/family life without burn out or overtraining in order to get to the start line feeling good. 😃

🏃 Focus & positivity from start to finish meant a challenge successfully completed🏆.... and what a great day out! With such epic support on the streets of London. 🇬🇧

This is great...and frustratingly new! 🙄

Finally we did this race! Cancelled (many times) since 2020 due to lockdowns or storms. Still a very windy Saturday but wow what an absolutely beautiful one! 🌞

Only a few days clear of having covid for 10 groggy days, runnig the route rather than racing was the new plan! If I didn't have my motivating buddy to attempt to keep in sight and pull me along this would have been much more of a mental and physical challenge. 🙏 for the support and great running.

Another really stunning route, thanks .co and the perfect, much needed mini adventure. Expecting sore muscles from the climbs and fast declines but it's worth it. 💚🏃🏽‍♀️💛⛰️🌊

Running trails really is so good for the mind & soul 😊. Being able to get up high, tread beautiful paths and see gorgeous view in a relatively short period of time...with plenty left to spend the rest if the day in the sun with local grub and cold beverage.

Nice one Paul at the Milton Keynes 10k 🏅

Caught the good weather, ran a steady pace as planned, thoroughly enjoyed the event and excited to book in some more events. Yeeessss 🏃🏼

Good work

Happy International Women's Day!

Here's a massive congratulations to all the amazing women I work with who are strong, resilent, powerful and hardworking individuals. ⭐️

As you may know, this year's theme is

Gender equality today for a sustainable tomorrow.

Most sport and exercise research is done on men. This is changing. I've been keeping up with the latest to better help the women I train.

Stay strong & have a great day. ❤️💪🏼

Getting back on the hills this winter has been a great contrast to one year ago.
Like my advice to you I'd start very slow with small steps and walk when necessary 🐌

Here it’s hard not to come by a steep incline practically on your doorstep. So try a few ups and downs nearby whether it be a substitute for a workday lunchtime stroll, or incorporate into a weekend run. 🌄

Training on hills improves leg muscle strength, develops your cardiovascular system, improves stride and running economy and core strength as arms strive harder. Uphill will engage glutes and hamstrings with downhill requiring more stability from the knees as you engage the quadriceps. 💪🏼

It may be a challenge however fitness benefits are relatively quick to take effect and there are some great views from high places! So start small and find the best viewpoints around. 📷

🏃🏽‍♀️ Out with fellow trail buddies on the Welsh mountains. First climbs of the year. Tough ups and downs over the 30km run on horseshoe route. Certainly a challenging last 7km with very muddy descent. All in all the mountain cloud was dry, visibility good and great company with these speedy boys keeping me on my toes!

A start to 2022 as a means to go on - climb those mountains and face challenges 💪🏼⛰

Want to get adventurous? Get in touch for running coaching.

HAPPY NEW YEAR EVERYONE 💚

Myndd Du, Waun Fach, Pen Cerrig Calch, Pen y Gadir Fawr 02.01.22

First coached sessions of the day always come with the best skies! 🌌

Training first thing will undoubtedly result in a more productive day ahead and allow you to:

- gain a sense of accomplishment ✔ (even if nothing else gets finished)

- add an element of adventure to your day ⛰

- see the day at its calmest

- bag some physical activity before something else takes over

The night before...
- decide you will absolutely get up when the alarm sounds!

- have a route/session in mind (I can help you with that)📍

- set out all clothes ready to throw on

- prep post-training fuel and lunch for the day ahead 🍲

Enjoy.

Running through the winter will make your winter better, enjoyable, adventurous, character building, exciting and exhilarating! 😃

Our mild autumn weather has been kind and the colder days to come can be great too.

- Head out the door with a reward at the end...meet with friends, a nutritious dinner, set a date to run with someone

- Wear the right shoes. Bigger treads for those trails. It's wet and slippery but confidence in your footing will make for a more enjoyable run 👟

- Warm up inside for a motivation aid 🎵

-Dress like its warmer, you will be moving after all. Think technical fabrics to wick away sweat but do be prepared. Exposed hills on a wet day can be icy. 🏃🏽‍♀️

- See and be seen. A decent headtorch is essential and high vis clothing will allow others to see you too on those quick city evening sessions. 🔦

-Plan routes through woods and streams. The adventure is rewarding 🏅

Face the elements and you won't regret.🌧

Neil's training has focused on being able to thoroughly enjoy cycling the tough Tenerife mountains while on a well overdue holiday with friends. 🚵‍♂️

This Keynsham Dandy 12 miler was a mini-goal post-trip to keep the momentum going and keep up with the dog while exploring new areas. A fun, varied route, waist-high in water at times. We ran this together and my first experience of a canicross was amusing! 🏃🏿‍♂️🐾

Having an event to work towards significantly helps focus, influences self-motivation and gives us a level of personal success. ✔

On to the next! ⛰

What a champ for completing the London marathon...agian! This time the real deal in London 😀

It's been a long training stretch for Keira having signed up pre-pandemic however dedication before, during and post-covid restrictions lead to a fantastic result 🏃🏽‍♀️🏅

We jiggled training days around many social events that'd been rescheduled from earlier in the year and still bagged long training runs before the day so nothing was compromised ✔

Also 💚 the proof in the pics of that final effort all the way to the finish line! 😉

Hit me up for a training plan that suits you