Fitrunner Studio - Holistic Personal Training

Although it hasn't been particularly sunny, we have been lucky with the weather so far during the half term. No rain! 😁🙏😁

Today's training session was outside in a nearby park.

We did a lot of running drills, short sprints, ball throws and came up with the most simple game including kicking a football and throwing a tennis ball at the same time.
😂😂😂
I wish had made a video of Zalán and myself taking the turns in missing the balls...
🙈🙈🙈
I'm sure the dog walkers were fully entertained.😂

We had so much fun and laughed so much, our tummies hurt more than our legs...

What have you been up to this week? 😉

❤️😂❤️

Monday face vs. Friday face. 😂😂😂

"In sickness and health." -they say. Well, I took it quite literally this week.🙈

Monday was a beautiful day and I absolutely loved every minute of my ride in Richmond Park. 🤩

It was a bit shorter than what I had wanted so I decided to go for another one during the week. Then my days got busy and halfway through the week I started to feel unwell.

Next week is half-term and I will not have the chance to cycle by myself so I had to persuade myself to go for it today.

Either I stay at home and feel awful for letting myself down (again) or taking the risk of things getting worse, I go out and enjoy another short ride in the park.

My choice was pretty obvious, and I think I saved myself from the dreaded self-sabotage. 🙏🙃🙏

I think it was worth it. 😁

Now, back to for , & .

Love you all and

🩵🤍🩵

A gentle reminder:

💗 one step at a time,
💗 make it a small one,
💗 take it regularly,
💗 see the changes and,

most importantly,

💗 enjoy the journey.

🥵🥵🥵

When a seemingly simple task turns out to be a real challenge. 🤔

Not sure why we are still smiling, it was one of our worst try to do a short bit of trail running in Surrey Hills. 😁

What was just a warm-up run for me before turned out to be the hardest session ever yesterday. 🙈

My HR shot up way too high right at the beginning and I simply couldn't recover. I had to stop several times and convince myself it was not as bad as it felt. 🙈 Well, obviously my pep talk didn't work quite the way I wanted as I ended up sitting by a fence trying not to pass out.

Then I decided to walk back to the car park.

Luckily there was noone around to see me trying to pull myself together, it was embarrassing enough to acknowledge my weak performance. 😉

🅆🄷🄰🅃 🄲🄾🅄🄻🄳 🄿🄾🅂🅂🄸🄱🄻🅈 🄱🄴 🅆🄾🅁🅂🄴 🅃🄷🄰🄽 🄵🄰🄸🄻🅄🅁🄴?

If we don't even try. 🙃

I can't say I'm looking forward to my next attempt but I make sure it happens quite soon and I can replace this last experience with a better one. 🤸‍♂️

Until then, I'm back to to build more strength, power and improve my flexibility. 🩵

🥊

💗 Remember, not every day is a .

Be gentle to yourself and accept that you can't always complete every single task you had planned.

It's OK.

Success doesn't happen overnight.

"It's a gradual evolution, a long series of small wins and tiny breakthroughs."

Be grateful for everything you could do today and look forward to tomorrow when you can start over again.

Love yourself for being the person you are and every morning when you wake up, aim to be the best version of yourself.

You deserve it. 🥰

📸 📸 📸
in action



❗️About 2 weeks ago I promised myself I would do a whole body Foam Rolling - Stretching - Mobility session every day.

Why?

🙈 I feel very tight in some muscle groups, especially after getting up in the morning.

🙈 The range of motion in some of my joints has shortened which really bothers me in some very simple everyday tasks, for example getting off my bike.

🙈 My posture is getting worse and worse and I often suffer from upper and lower back pain at the same time.

If I take my time with all the exercises, then it usually takes me about 20-25 minutes to complete them.

I must admit, I didn't do all of them every day but I do stick to the Foam Rolling and the Stretching bits no matter what. 😁

During the past couple of weeks I realized:

☀️ if I do them in the morning, then this routine definitely wakes me up and puts me in a better mood.
What more could I wish for when the whole day is ahead of me? 🤩

☀️ if I do them during the day, then it delays (or quite often eliminates) daytime brain fog and I'm able to focus on my tasks a lot longer.

🌙 if I do them before bedtime, I never wake up to a nasty hip or back pain and my sleeping is way better.

All in all, they do add quality to my days so this routine will definitely get on my 90-day mini task list.

Also, I'm going to make a before/after video to see if the changes will be visible, too. 😉

❓️What are your favourite stretches/mobility exercises?

❓️When and how often do you do them?

❓️𝗪𝗵𝗮𝘁'𝘀 𝗬𝗼𝘂𝗿 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲❓️

Today I’d like to share an example of my own mindset challenge. 😉

I want to become a road cyclist. Again.

🚴‍♀️ 🚴‍♀️ 🚴‍♀️ 🚴‍♀️ 🚴‍♀️

That’s one of my biggest dreams at the moment.

I find it very difficult to accept that what felt like a warm-up some 10 years ago is a major challenge today. See pic. ⬇️

My story behind the scene:

After I recovered from a major operation early last year, I slowly started sitting on my bike again.

First, I only just managed to ride my son to school and pick him up later on. That was nearly 10 km a day. It felt more than enough and sometimes I was completely exhausted. My tummy hurt and I had no strength due to a big weight loss.

Then I was put on chemotherapy for 6 months but it did not stop me from riding short distances (I was lucky I didn’t get hit by the most horrible side effects).

The chemo caused a mild and hopefully temporary damage to my heart so when I went back to my longer rides, I constantly had to keep an eye on my heart rate not to go too high as it could have caused a severe heart palpitation and a few hours in A&E. 😳

I managed some longer rides as the months passed by, and by the time I finished chemo, I felt physically much better.

Then came the depression. Minor panick attacks and constant anxiety. That was just enough for me to stop cycling. 😞

After a 6-month-long recovery, I’m back in the saddle again. 🤩

I take it easy this time. Apart from the everyday commute to and from and between after school activities, I decided to go for ONE longer ride each week.

To me it is a weekly task, not a daily one which makes it realistic and doable for me. There is no strict rule such as which day I have to go but I must enjoy it! 🤩

So I make sure I go on a day when I am under less pressure and have time to do a proper warm-up before and a cool-down after my ride.

Yesterday was my second ride in my challenge and I really enjoyed it. I knew I was doing it for myself and was constantly looking at the bigger picture imagining myself riding in Surrey Hills again. 🩵

I loved every minute of it😍 and I am looking forward to the next one!

Referring back to my previous posts, this is how I put my plan together:

🌿 What area(s) of your life would you like to see an improvement in and/or achieve more?

𝗜 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗯𝗲𝗰𝗼𝗺𝗲 𝗮 𝗿𝗼𝗮𝗱 𝗰𝘆𝗰𝗹𝗶𝘀𝘁 𝗮𝗴𝗮𝗶𝗻.

🌿 Write down exactly what you want to achieve.

𝗜 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗯𝗲 𝗮𝗯𝗹𝗲 𝘁𝗼 𝗴𝗼 𝗼𝘂𝘁 𝘁𝗼 𝗦𝘂𝗿𝗿𝗲𝘆 𝗛𝗶𝗹𝗹𝘀 𝗮𝗻𝗱 𝗲𝗻𝗷𝗼𝘆 𝗮 𝟱𝟬/𝟳𝟬/𝟭𝟬𝟬 𝗸𝗺 𝗿𝗶𝗱𝗲 𝗮𝗴𝗮𝗶𝗻.

🌿 What is the one thing you could do about it today?

I can jump back in the saddle and go for a ride.😉

How am I going to do this?

𝗠𝘆 𝗽𝗹𝗮𝗻 𝗶𝘀 𝘁𝗼 𝘀𝘁𝗮𝗿𝘁 𝘄𝗶𝘁𝗵 𝘀𝗺𝗮𝗹𝗹 𝘀𝘁𝗲𝗽𝘀: a 10 km ride in Richmond Park once a week for the 6 weeks, gradually increasing the distance to 20 km by week 6.

Every 6 weeks I will re-write my training plan until I can do a 50km training.

How will I know I have reached my goal?

𝗠𝘆 𝗮𝗶𝗺 𝗶𝘀 𝘁𝗼 𝗯𝗲 𝗮𝗯𝗹𝗲 𝘁𝗼 𝗿𝗶𝗱𝗲 𝗼𝘂𝘁 𝘁𝗼 𝗕𝗼𝘅 𝗛𝗶𝗹𝗹 𝗮𝗻𝗱 𝗯𝗮𝗰𝗸 𝗼𝗻 𝗮 𝗦𝘂𝗻𝗱𝗮𝘆 𝗺𝗼𝗿𝗻𝗶𝗻𝗴.

That’s when my dream comes true: I am a cyclist again. 🤩

🚴‍♀️ 🚴‍♀️ 🚴‍♀️ 🚴‍♀️ 🚴‍♀️

I appreciate we are all different.

I would love to hear about your mindset challenge!

Don’t be shy, share your journey with us. ⬇️⬇️⬇️

🤩 Good news to those who still haven't joined my mini .

It works! 😁

⬇️⬇️⬇️

It was just over a year ago when I suddenly came up with the idea of learning Italian again. I had studied it many years ago in secondary school and during the past 20+ years I forgot quite a lot of it.

I quickly ordered my favourite Italian coursebook and downloaded the Duolingo app.

I decided to study for at least 15 minutes every single day.

Although I was very enthusiastic, sometimes I simply forgot to do it. But as the weeks passed by and I realised I had learned a couple of hundreds of new words already, I wanted to achieve more.

Then I did my first month without skipping a day. 🤩
(That was probably the hardest bit.)

By the time I reached day 90, this 15-minute (or more) habit was embedded into my system.

Soon I was working towards the 6-month streak goal. I had some days when I had to do it very late but (almost) always managed to squeeze it in before midnight. 🙃

By the time I passed the 6 months milestone, this 15-minute habit had felt automatic.

And a few days ago I celebrated my one-year streak of learning this beautiful language.🥰

Squeezing it into my everyday routine is no longer my goal. I am on a journey now that I enjoy and no matter how long it takes, I will pass that exam one day. 🙂

If I could do it, you can do it, too. 🥳

For more information on how to start Your mini mindset challenge, see my previous post or send me a message.

I'm looking forward to having you in my tribe. 🥰



🩵

🩵

“Don’t worry, I know you can do it! Trust yourself!” -they say.

“But how can I trust myself when I have never succeded?”- said the little voice in my head.

It sounds like a Catch-22, doesn’t it? I think we all have been there once or twice…

🤩 Welcome to my mini ! 🤩

In the next few weeks/months we will be here to encourage and support one another in making tiny changes in our everyday routine to add quality to our lives.

We will all try to break our circles! 😉

Your goals can come from any aspect of life.

Whether you want to make a change and add quality to your physical and/or mental well-being, you want to have better time-management or you simply want to look and feel better, the steps that you have to take towards them will be the same.

Let’s see where the next few weeks/months will take us. 🤩

Follow the next few steps that will help you set up your plan. The more honest and realistic you are with your answers, the more likely you will succeed.

🌿 𝐖𝐡𝐚𝐭 𝐚𝐫𝐞𝐚(𝐬)𝐨𝐟 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞 𝐰𝐨𝐮𝐥𝐝 𝐲𝐨𝐮 𝐥𝐢𝐤𝐞 𝐭𝐨 𝐬𝐞𝐞 𝐚𝐧 𝐢𝐦𝐩𝐫𝐨𝐯𝐞𝐦𝐞𝐧𝐭 𝐢𝐧 𝐚𝐧𝐝/𝐨𝐫 𝐚𝐜𝐡𝐢𝐞𝐯𝐞 𝐦𝐨𝐫𝐞?

E.g. health, relationships, time-management, studies, career, sports &performance, managing stress, finances etc.

🌿 Make it more specific. 𝐖𝐫𝐢𝐭𝐞 𝐝𝐨𝐰𝐧 𝐞𝐱𝐚𝐜𝐭𝐥𝐲 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐚𝐜𝐡𝐢𝐞𝐯𝐞. Put it in one sentence where you are now and where you want to be in that specific area.

🌿 𝐓𝐡𝐞𝐧 𝐦𝐚𝐤𝐞 𝐚 𝐥𝐢𝐬𝐭 𝐨𝐟 𝐭𝐡𝐢𝐧𝐠𝐬 𝐲𝐨𝐮 𝐜𝐨𝐮𝐥𝐝 𝐝𝐨 𝐚𝐛𝐨𝐮𝐭 𝐭𝐡𝐞𝐦. Write down as many options as possible.

🌿 From all the options you could do, 𝐧𝐚𝐫𝐫𝐨𝐰 𝐢𝐭 𝐝𝐨𝐰𝐧 𝐭𝐨 𝐭𝐡𝐞 𝐭𝐡𝐫𝐞𝐞 𝐦𝐨𝐬𝐭 𝐫𝐞𝐚𝐥𝐢𝐬𝐭𝐢𝐜 𝐨𝐧𝐞𝐬 you think you could include in your everyday routine.

🌿 Then ask yourself 𝐰𝐡𝐢𝐜𝐡 𝐨𝐧𝐞 𝐲𝐨𝐮 𝐜𝐨𝐮𝐥𝐝 𝐬𝐭𝐚𝐫𝐭 𝐓𝐨𝐝𝐚𝐲? It can be anything small, the key thing is that it should not depend on anything else but your will-power.

Now that you have done your brainstorming and narrowed the options down to the most realistic and most doable one, 𝐢𝐭 𝐢𝐬 𝐭𝐢𝐦𝐞 𝐭𝐨 𝐭𝐚𝐤𝐞 𝐚𝐜𝐭𝐢𝐨𝐧❗️

No more hesitation, overthinking or procrastination.

You must start doing 𝐭𝐡𝐚𝐭 𝐨𝐧𝐞 𝐭𝐡𝐢𝐧𝐠 𝐭𝐨𝐝𝐚𝐲!

And when you have done it, you will immediately feel so much better. 🥰

🌿 Now, 𝐦𝐚𝐤𝐞 𝐚 𝐭𝐚𝐛𝐥𝐞 𝐨𝐫 𝐚 𝐜𝐚𝐥𝐞𝐧𝐝𝐚𝐫 𝐟𝐨𝐫 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐧𝐞𝐱𝐭 𝟗𝟎 𝐝𝐚𝐲𝐬 and tick each day when you contributed towards your goals.

Put that table in a very visible spot in your house. Trust me, the more ticks you see every time you glance at it, the prouder you will be of yourself. 🤩

This is how you are going to build your self-confidence.

Bit by bit.

And this is how you are going to change the quality of your life, too. 🙏

If I may suggest you one thing, start off with one or two little actions and 𝐬𝐭𝐢𝐜𝐤 𝐭𝐨 𝐭𝐡𝐞𝐦, 𝐧𝐨 𝐦𝐚𝐭𝐭𝐞𝐫 𝐰𝐡𝐚𝐭. That’s going to be 🩵your me-time🩵 every day. As you move along the 90 days and you feel you have the capacity to do a bit more, then add another tiny action to your list.

There will be days when you find it very easy to tick the whole list (or just that one action) but there will a*o be challenging days, too.

That’s when you’ll show how determined you are.

Those are the testing days but don’t forget, before you let them slip out of your hands, 𝐲𝐨𝐮 𝐝𝐨 𝐭𝐡𝐞𝐦 𝐟𝐨𝐫 𝐘𝐨𝐮𝐫𝐬𝐞𝐥𝐟.

We are here as a community. Whether you want to share your experience with us, it is entirely up to you. 😊

I’m very excited to hear from you.

To everyone in this tribe,

Have a beautiful journey!🩵

𝓩𝓼𝓸𝓯𝓲𝓪

🤩🤩🤩

Dear All,
It was lovely to see so many positive responses to the idea of a
mini . 🥰

There are just a few bits I’d like to share with you before we set off on our journey here.

Firstly, and most importantly, this challenge is not a competition. Those who give it a go, will all be Winners! 🤩

Do you know why?

Because hopefully, in this short period of time, you All will be able to make some changes to your lives that will add quality to your everyday. Some of us will find it easier whilst for others it might take a little longer to master their own technique and that is completely fine.

We will be here to support and encourage each other. Whether you wish to talk about the changes you make and your success or you’d rather be a silent observer, it is totally up to you. You will be loved either way. 🩷

Here is a small thought from the author James Clear that will be travelling with us all the way:

“… 𝙘𝙝𝙖𝙣𝙜𝙚𝙨 𝙩𝙝𝙖𝙩 𝙨𝙚𝙚𝙢 𝙨𝙢𝙖𝙡𝙡 𝙖𝙣𝙙 𝙪𝙣𝙞𝙢𝙥𝙤𝙧𝙩𝙖𝙣𝙩 𝙖𝙩 𝙛𝙞𝙧𝙨𝙩 𝙬𝙞𝙡𝙡 𝙘𝙤𝙢𝙥𝙤𝙪𝙣𝙙 𝙞𝙣𝙩𝙤 𝙧𝙚𝙢𝙖𝙧𝙠𝙖𝙗𝙡𝙚 𝙧𝙚𝙨𝙪𝙡𝙩𝙨 𝙞𝙛 𝙮𝙤𝙪’𝙧𝙚 𝙬𝙞𝙡𝙡𝙞𝙣𝙜 𝙩𝙤 𝙨𝙩𝙞𝙘𝙠 𝙬𝙞𝙩𝙝 𝙩𝙝𝙚𝙢 𝙛𝙤𝙧 𝙮𝙚𝙖𝙧𝙨.”

Let’s see where those small steps will lead us… ⬇️⬇️⬇️