PEAK Wellbeing

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📣 Exciting Announcement 📣

Most of you will be aware, as of January I will be starting a new chapter working at CrossFit Skipton and Ilkley.

I’ve had a great 3 years at both and , with some amazing people. Thank you to everyone at both gyms for supporting me throughout that time.

I will be continuing with online coaching, so please do get in touch if you’d like to chat about an online programme for the new year.

So much to look forward to going into 2024 😍

With October nearly upon us and just 3 months left of the year, I thought it was the perfect time to reflect on some of my client’s amazing achievements!

I love helping people to identify key health and wellness goals, then supporting them in achieving those goals 💪

From getting wedding ready or completing a half marathon, to hitting that bench PB or finally nailing those pull-ups. No matter how big or small your goal, you’ve all achieved so much and I’ve loved being a part of your journey 😍

I’ve been introducing more running into my training recently 🏃🏻‍♀️ so I wanted to share some of my top tips on how I reduce the risk of injury when running:

1️⃣ Build up gradually - start off with a manageable pace, distance and amount of runs per week.

2️⃣ Set realistic goals - as always if you set unrealistic goals then you won’t progress. Give yourself enough time to reach these goals or speak to a trainer to help you set them.

3️⃣ Follow a suitable training plan - having a plan keeps you on track and helps you gradually improve overtime, without doing too much too soon.

4️⃣ Strength training - include 2-3 strength sessions a week alongside your running to build strength and support to your muscles.

5️⃣ Varied training - include tempo runs and interval training, as well as easy recovery runs, to help increase speed and efficiency.

With the weekend nearly upon us, I wanted to share some of my top tips for staying on track if you’ve got a busy social calendar.

It might seem impossible to fit in your training and stay in your calories if you’ve got lots of upcoming social occasions. But all it requires is a bit of extra planning and some good habits to stay on track.

1️⃣ Eat a nutritious breakfast or lunch before going out
2️⃣ Stay hydrated with lots of water
3️⃣ Head outside for a walk to get some steps in
4️⃣ Fit your training in first thing in the morning if possible
5️⃣ Choose low calorie drinks when you’re out
6️⃣ Enjoy! You work hard, so don’t punish yourself for having a night out

Resistance training is a form of exercise to increase muscular strength and endurance. This form of training is something I recommend to all clients, as it has so many great benefits no matter what your fitness goals are!

1️⃣ Increase your strength - this isn’t just to make you stronger when lifting weights in the gym, it allows you to perform daily tasks much easier.

2️⃣ Improves brain health & boosts your mood - physical health isn’t always the main reason you start exercising, it also has such a positive impact on your overall mental health.

3️⃣ Increase muscle mass - Consistent strength training will lead to an increase in muscle mass/growth. This type of training often has a misconception that it will make you look ‘bulky’.

4️⃣ Increase bone strength - resistance training is proven to consistently maintain or increase bone mass and density. Which is great for everyone but very important as you get older.

5️⃣ Weight loss - if you are on a weight loss journey, including resistance training into your weekly plan is a must!!

I have some regular weekly and twice a week PT slots available, based at in Skipton. Currently all PT sessions in Cowan Bridge are full, unless I have cancellations which I will share on my stories.

Weekly:
Thursday - 6am & 10am
Friday - 7:45am

Twice a Week (available from 1st August):
Tuesday & Thursday - 9am
Tuesday & Thursday - 3pm

Online coaching programmes are still available as well, so please feel free to contact me for further information on this.

Firstly, what is a workout split?? Put simply, it’s how you divide and plan your workouts over the course of a week.

When choosing your workout split, it’s important that it fits your schedule, your goal, and allows you to train the muscles enough to deliver the results you want. So here are my top tips on finding the best workout split for you:

1️⃣ Your goal - everyone’s fitness goals vary so your workout split will be personal to you. What works for one person won’t necessarily work for another. Identify your goal first and plan your workout split from there. Whether you’re looking to build muscle and strength or you’re training for a triathlon, your workout split will be designed to aid you in getting the best results.

2️⃣ Your availability - you need to identify how many days you are available to train. Successful workout splits are achieved through consistency so be honest with yourself and agree on a training schedule that is achievable and realistic for you.

3️⃣ Rest & recovery - dividing your training plan into splits gives individual muscle groups time to recover. Allowing for adequate recovery between sessions is an important part of development as it helps your muscles to grow, strengthen & repair.

Without a workout split that delivers all these factors, you may end up undertraining some muscles, overtraining others, or simply not doing enough of a structured program to produce significant results over time.

🏊‍♀️ Great North Swim 🏊‍♀️

Last Sunday two of my clients, Jayne and Vicki, completed the Great North Swim at Windermere. Both finished the swim with amazing times and enjoyed the challenging 2 mile course.

Well done 👏🏼👏🏼👏🏼