The Movement Lab

Such an amazing weekend of racing. First Female Doubles with Jade. A quick 2 hour turnaround and back for the Mixed Relay with and to take 🥇🤛

Sunday was the kids Hybrid event - 300m run with carries, sled push, rowing, burpees, lunges and ski. Fyn is 12 so we were in the 12-15 category. So proud of him 💫

Powered by Ella’s Kitchen, cinnamon and raisin bagels, Ritz crackers, Babybel light and Muller Rice Pudding +

Prioritised easily digestible carbs on race day and more complex carbs on the days running up. Protein and carbs post events. Real food first. Pulsio boots to make me sit down and reeeelax between races.

Clothing and

Thank you for an absolutely outstanding event! Flawlessly organised from start to finish. So grateful to have sometying like this on our doorstep 💫

And finally so grateful to have a great support team and 🫶

November yoga. Book now via the link in the bio. Starting tomorrow 😊 9:00-10:00am, Peace of Mind in Mochdre.

In case you need to hear this today, and if weight loss is your goal, don’t hate your way into a diet.

Look forward to the progress you’re going to make. Make it exciting. If you don’t, it will likely be a miserable experience and this can then lead to cycle upon cycle of yo-yo dieting with little to no progress or some progress but back to square one a few weeks later.

Fall in love with the process. It’s not always going to be easy, but if you are ultimately enjoying the experience, you are more likely to stick to whatever changes you are trying to make. Breathe. Be honest and keep things simple 💗

Really excited about holding a SQUAT & PUSH UP workshop this weekend. I’ve had quite a few requests for this workshop as there is so much to learn about both movements.

Join me on Saturday 9th April at Peace of Mind in Mochdre from 1:30-3pm. Spaces are limited. Please message me if you have any questions and for the booking link.

This workshop is great for all levels, it’s perfect if you’re working out from home and would just like some advice or even if you’re struggling doing either movement.

See you on Saturday 💪😊

Snacks - it’s so easy to grab and go, to rush our food with little thought. I find taking time with snacks when I can, makes me appreciate what I’m eating so much more. Try it next time you notice yourself reaching out for something. Pause, be creative and see what you can come up with.

Today’s ideas:

1) *Thinly sliced apple, pecans & cranberries with Greek yoghurt & Bircher muesli with honey & cinnamon
2) Nutella on toast with banana and pumpkin seeds

*I say ‘thinly sliced’ because it slows you down cutting it small!

Slow down, see what you can combine and enjoy the process 😊

My clients inspire me every day. Coming to me 18 months ago, this determined human being wanted to do a long bike ride. Longer than she’d ever done before. We have had a few set backs but she is persevered and has made the most amazing progress. She started training with me online during lockdown, and now we meet in the gym as and when she can.

Strength training brings so many amazing benefits. 18 months ago she hadn’t ever lifted weights in a gym, she now trains at home, rides her bike 3 times a week and is just all round just so inspiring. And at 60+ 💪🌟

A reminder about perfection…. Today’s messy lunch. Leftovers. Left over Christmas cabbage (it hasn’t been in the fridge since Christmas 😆), macaroni cheese & kale salad. This little concoction got me thinking.

My life is so far from glamorous. I could post some amazing creation and say it’s what I eat in a day. But that’s not the honest truth…. I eat Shreddies when I just need Shreddies! I eat crumpets when I need something quick and easy. I use my microwave to heat up my leftovers. I grab a chocolate bar when I feel like one. My house is a work in progress. I find my days are filled with enough to worry about a matching outfit for Instagram or perfect make up for my post workout pic.

I’m a mum, a business owner, a sister, a daughter, a friend and a partner…. I wear many hats. I often have imposter syndrome watching others post picture perfect lunches, snacks, houses and lives that it often makes me stall before I post. I see the effects this idea of perfection has on my clients and my friends and even my children.

My life is real like all of you reading this post. I would hope when anyone sees my posts that they see real. I’m not suggesting anyone wants to see dirty laundry! But seeing reality in a sea of what looks like perfection is important.

If you have slept, got dressed, laughed, cried, eaten, been a mum, sister, friend, dad, brother etc, gone to work, maybe trained, eaten leftovers or pinched some of your child’s sweets today in an non matching outfit, with no make up on you are winning 🥇💪 I am winning 😊

A speedy breakfast idea… or to be fair, anytime if day!!

Pear & Raspberry Bircher

You can make it instantly or prep it the night before. Layer it all up and enjoy it.

cereals from and Pure Conwy Honey 🍯

Yet another porridge idea! Apologies to those who don’t like porridge!!

I happen to love it! Experiment with how you make it. I literally use water and I stir it until it’s the consistency I like and pimp it up with different things!

Top the porridge with some Greek yoghurt for some extra protein.

Enjoy at any time of day 🌟

Simple, fresh and tasty. Looking for some lunch inspiration? I often have a couple of packets of grains or rice in the cupboard for speed!! Chop up any salad stuff you have and enjoy it with a speedy mackerel pate topper.

Blend or mash the mackerel with a fork (I used tinned) with some creme fraiche, horseradish, Dijon and lemon juice.

Enjoy 🌟

This bowl comes to about 300kcals - 350kcals each ish when shared between two. Don’t quote me! But it’s about that. Depends what you add.