04/05/2026
Absolutely lush day in the mountains. Sun followed me the whole way. Gorgeous lake scenery, fun scrambling to the top of High Street, and home in time for tea and the gym 😁
Harmony Fitness and Wellbeing
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Personal Trainer at RL Fitness Suite, Bolton-Le-Sands, and massage therapist covering Kendal/Carnforth and surrounding areas.
Focus on movement, mind, and caring for yourself. Talk to me about how I can help you 😊
04/05/2026
02/05/2026
Are you starting your day right? What's on your breakfast plate?
Guess what? The only reason millions of us eat cereal for breakfast, is because cereal companies did a bunch of marketing, to convince us it's the healthiest option. It's not, they just wanted to sell more cereal.
Heres the reality....
- Cereal is mostly carbs and sugar. Eating carbs/sugar in the morning releases a hunger hormone called ghrelin, which makes you...hungry for carbs and sugar. All. Day.
- Simple carbs and sugars cause a big insulin spike, which might make you feel great for a while after breakfast, but what goes up must come down, and that's why you're half asleep at your desk by lunchtime.
Cereal is an ultra-processed food (see if you can pronounce all the ingredients), engineered to make you want more of it. Guessing you arent sticking to the 30g serving suggestion?
- Cereal doesnt even fill you up. Ghrelin release aside, is have to fill up a washing up bowl in order to actually feel full from a breakfast of it.
So what should you have instead?
Try some protein! Eggs are great (mine are particularly great 😇).
- Protein is great for satiety - it makes you feel full and KEEPS you feeling full.
- no wild insulin spike - smoothly regulated blood sugar will mean you're still conscious at 11am, which is probably a good thing unless your job is so boring you prefer to sleep through it.
- You've got a head start on hitting your protein targets for the day. Protein is super important for muscle strength and tone, recovery from exercise, overall health, and even your skin and brain.
So there you have it. Go forth, scramble those eggs, dunk those soldiers. Feeling bougie? How about a Shakshuka?
28/04/2026
Back is still in bits from a mega climbing session last week. Didn't hit anywhere near my numbers, but even a bad workout is a good workout!
27/04/2026
Sooo proud of this climb, some challenges I'd have previously wimped out of, and it was so much fun! Also didn't realise my hair had grown that long 🤣
16/04/2026
Sleep schedule update: while staying down south this week, I moved myself into the conservatory. Woke up to bright light at 6.30am day 1, overslept a bit day 2, got up around 7.45 day 3. Now to make that progress stick at home!
09/04/2026
20/01/2026
Morning of leg day....
Me: Gorgeous day ain't it! Shall we get out for a walk?
Innocent, unknowing party: Sure!
Me: let's do a Wainright!
Off to Troutbeck tongue we went, hared it up and back because I had an appointment to get to. Short but VERY steep ascent, gorgeous views, our first Waintright completed!
Leg day still went well!
I've been tired and pre-menstrual this week, it would have been so easy to have a lazy day at home and do nothing, but outside time and a good wilderness stop has made my brain feel sooo much better, and leg day has left me proud of what I've achieved, achy in a good way, and feeling positive and sparkly and ready to roll again!
Even if you aren't feeling it, get outside, do some things. You'll feel better 😊
19/01/2026
Ready for a wake up call? Think you don't have time to look after yourself through movement or healthy eating? Check your phone screen time - particularly social media - and think again! The doomscrolling REALLY adds up, and most of it it time between stuff, which could be used in a healthier way.
So get your average daily screen time, and why not set yourself a challenge to replace even 15 minutes of that with some movement, stretching, or healthy food prep?
Not pictured: my average screen time of several hours due to using Google maps so much 😆
19/01/2026
01/01/2026
Gorgeous day ticking both Wellbeing and fitness boxes at Cathedral cave. Scrambles, caves, tunnels, woody Hill hikes. Proper soul food. A big reason I train is to be able to enjoy stuff like this with ease and some grace!
01/01/2026
Chronic pain or injury stopping you living your best life? I'd love to help you get on top of it! Im a deep tissue massage therapist, and personal trainer. The people I have been able to help the most are the ones who pair massage sessions with appropriate mobility and strength work, so I am now offering a combination of the 2, to help you feel better long-term!
Week 1 is a 40 min deep tissue massage + 20 min mobility session, week 2 is a 30 min mobility session, and repeat. I'm mobile, so you don't have to go to a gym or feel self-conscious about trying new exercises.
Drop me a message to see if i could help you!
I also offer stand-alone deep tissue massage or lymphatic drainage sessions, and mobile PT sessions focusing on mobility and bodyweight strength work.
Ciana 😊
07889789948
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