Swing Your Way To Strength and Stability!

My steel mace (macebell) was put to good use this morning, both with my personal training clients and during our Fit In The Park class. It’s easily one of the most versatile pieces of equipment I have. Here’s some of the many benefits:

Core Stability: Swinging the asymmetrical weight of the mace, is amazing for activating all of your stabilisation muscles and engaging your entire body.

Shoulder Workout: Dynamic, overhead movements with the mace, open up the shoulder joint and can improve shoulder mobility. A great antidote for spending all day hunched over a screen!

Functional Fitness: Mace exercises involving rotational movements strengthen your ability to twist, bend, and turn. These movements mimic the actions you perform in real life, such as reaching for objects or turning while carrying something heavy.

Mental Health: The rhythmic, flowing movements of mace training provide an excellent way to relieve stress. The large, dynamic motions require your full concentration, giving you a much-needed break from the mental chatter. As you master the techniques, you’ll feel a sense of achievement and confidence. Exercising outdoors enhances these benefits by boosting the production of endorphins and serotonin, your body’s natural mood elevators!

Want to know more? Drop me a line.

Hanging Around Has Never Been This Good!

Love using the TRX suspension trainer on days like this! Attach it to a tree, lean back and look at the changing colours of the leaves while you’re exercising 🍁

The TRX suspension trainer is so versatile and is the perfect outdoor exercise piece of kit. I use it with a really wide range of clients including:

Swimmers: Boosts core strength for body alignment. Improves shoulder stability to reduce the risk of injury. Increases flexibility in the hips, shoulders and ankles. Builds strength, power and endurance.

Cyclists: Develops core strength for better posture on the bike. Enhances flexibility in the hips, shoulders and back. Strengthens the quads, hamstrings and glutes. Improves balance and coordination.

Runners: Targets the core for good running form, especially over long distances. Increases mobility in the hips, ankles and shoulders. Engages stabilisation muscles to improve body control and agility.

Its adaptability makes it suitable for people of all fitness levels, whether you’re a beginner looking to build a strong foundation or an experienced athlete wanting to enhance performance and avoid injury. Suspension training can be an effective and efficient addition to your routine.

Drop me a line to find out more!

Autumnal obstacles

Love how seasonal changes, like chestnuts falling in the autumn, make each run, walk or outdoor workout a completely different experience.

Navigating little obstacles like this one really keeps you on your toes (quite literally!). It tests your balance and coordination, and activates your stabilisation muscles. Whilst keeping you mentally engaged with the environment and nature.

It can turn a simple workout into a mini adventure!

Grab your coat, it’s time to embrace the rain!

With all of this wet weather, it’s so tempting just to snuggle up on the sofa right now. But the rain gives us so many health and wellbeing benefits, which you just don’t get on sunny days.

⛱ The air feels fresher, cleaner and has an earthy scent to it (petrichor). Perfect for taking in some deep, dramatic breaths – just like being in a shampoo commercial!

⛱ The rhythmic pitter pater of raindrops is a natural stress reliever. Step outside for a while to escape your screens and get a fresh perspective on things.

⛱ You’ll feel more alive and have more energy. It might seem unappealing at first. But when you return home from a wet walk or workout, you’ll feel far more productive than if you had stayed inside.

⛱ You'll potentially burn more calories, as you often move quicker and push yourself harder in the rain. Plus, the extra challenge of navigating wet pavements and slippery mud, forces you to engage your core and test your balance!

Whether it’s splashing in puddles or enjoying the vibrant sights and sounds, we should all be making the most out of a rainy day like today.

So, let’s go out and enjoy that liquid sunshine!

Serpentine Swim: The 2 Mile Challenge

First time taking on the 2 mile Serpentine Swim today! Jumping in was a bit nippy, and it took me a while to warm up and find my rhythm amongst all of the other swimmers. But by the second lap, I’d settled into the chaos and was more in the zone.

Overall I really enjoyed it and would definitely do it again!

September: A time to re-set, re-focus and re-ignite your goals

September always feels like the perfect time for a fresh start, especially when it comes to fitness. It has a bit of that “new year, new me” energy, but without all of the January pressure!

Here are a few tips on how to make the most of September and get a fresh start for your fitness journey.

1) Set Some Goals: Think about short term wins, and also the bigger picture. Where do you want to be at the end of the year?

2) Get Organised: Having a plan makes it much easier to stay on track!

3) Mix It Up: Variety challenges your body and helps to keep your mind focused and motivated. Be adventurous!

4) Fuel Up Right: Try to incorporate seasonal fruits and veg like apples, pumpkins, and squash, which are all packed with nutrients.

5) Revamp Your Routine: September’s cooler temperatures are ideal for outdoor workouts. Whether it’s a run in the park, weekend hike or Saturday morning Bootcamp!

6) Rest and Recovery: Remember to get enough good sleep and allow your body and mind some recovery time.

7) Mindset and Motivation: Think about why getting fit matters to you. Whether it’s feeling healthier, boosting your energy, or just wanting to feel good in your skin.

8) Be Accountable: Find people who will help celebrate your wins, and encourage you when things don’t go to plan.

9) Look Back And Move Forward: Celebrate the wins, learn from the slips, and adjust your goals as needed.

Need some help? Check out our timetable, or have a look at our Online Coaching Programme.
Drop me a line if you’d like to book for a free trial at any of our classes, or would like a Zoom call to find out more about our online coaching.

Do You Exercise For Mental Health?

On Friday morning, I joined an insightful webinar titled “Intensity as a Key Variable in Exercise for Mental Health,” presented by @fitpro_ltd and @marcelle.malan_ep .

Four different types of conditions were covered: Major Depressive Disorder, Bipolar Disorder, Anxiety, and Schizophrenia.

Of all of these conditions, major depressive disorder is the most extensively researched with regards to exercise. Here are a few key takeaways I gathered from that part of the webinar.

👉 Studies show that exercise is the most effective tool for helping mild to moderate depression, outperforming all other interventions, including medications.

👉 For cardiovascular fitness, evidence suggests that moderate to high-intensity exercise is more effective than low-intensity exercise. The recommended minimum amount is 3 times a week, with a cumulative total of at least 90 minutes a week.

👉 There are significant gaps in the research on resistance (strength) training, with no specific guidelines for mental health. 

Ultra-Processed Foods

On Friday night, I went to a thought-provoking talk by Dr. Chris van Tulleken about the detrimental effects of ultra-processed foods (UPFs) on our health and society.

A UPF is basically something with at least one ingredient you wouldn't normally keep in your kitchen, and it’s usually packaged in plastic. Ironically, products with health claims like "high in fibre," "rich in vitamin D," or "packed with protein" are usually UPFs.

It was a good reminder that the food industry doesn’t exist to keep us healthy or provide us with good nutrition – its primary goal is to make a profit.
Multinational food conglomerates invest heavily in consumer research to measure how fast and how much we eat different foods. The products are then meticulously designed to encourage overconsumption. Supermarket bread is a great example. It’s made softer, sweeter and saltier to encourage us eat faster and consume more before we start to feel full.

Dr. Chris highlighted studies that show that obesity is not simply due to a lack of willpower or exercise. Instead, it’s driven by the fact that ultra-processed foods are far easier, cheaper and more convenient to consume than whole foods.

He's not suggesting we completely cut out all UPFs from our diet - he and his family still enjoy them. Instead, he's encouraging people to become more conscious and knowledgeable about different foods.

So I’ve started reading his book, "Ultra-Processed People: Why Do We All Eat Stuff That Isn’t Food … and Why Can’t We Stop?" and I’m really enjoying part one, “Wait, I’m eating what?”.

I'm also planning on doing a lot more cooking from scratch this week!

Have you read the book? What do you think of it?

P.S. My teenagers were mildly impressed that I’d seen Dr Chris from Operation Ouch! They both loved the Cbeebies programme when they were little.

The 24-hour relay swim

This glamorous photo is me finishing the final leg of a 24-hour relay swim with Level Water at Shepperton Lake last weekend. We were 2 teams of 6 swimmers, and each team had someone in the lake from noon on Saturday until noon on Sunday, swopping over every hour.

I swam a total of 12km, but that pales in comparison to what some others achieved. A couple of legendary ladies swam solo (without a team). They each stayed in the lake for the entire 24 hours. While I was wrestling to get my soggy wetsuit on and off every few hours, they just continued swimming in their swimsuits. The lake was a chilly 18 degrees, and I was freezing after just an hour in neoprene!

It’s times like this when it’s all too easy to fall into the trap of comparing ourselves to others - who swam the furthest, who was the fastest, who endured the cold the best. The great thing about this event is, it didn’t matter. Everyone was there to have fun, drink copious amounts of tea, and raise money for an amazing charity.

Level Water provides 1-1 swimming lessons for children with disabilities across the UK. Their lessons give children, who wouldn't be able to access regular lessons, the opportunity to learn to swim and fall in love with the water. (There’s a link to a fundraising page in the comments).

I can’t wait to do it all again next year!

Inspiring active lifestyles through triathlon

My alarm went off at 4.25am on Sunday. I wasn’t getting up early to race or train, I was helping to organise a triathlon, and my car was full of bike racks and signposts!

Towards the end of last year, a small team of us took over the running of FreeTri (formerly IntoTri). The charity was founded in 2015 with the vision of becoming the "parkrun of the triathlon world", aiming to inspire active lifestyles and community spirit through a series of free events run entirely by volunteers.

Triathlon (swim, bike, run) is often seen as an elite sport, requiring high levels of fitness, expensive gear and extensive training hours.

The aim of the FreeTri is to re-write this, and make triathlon open and affordable to everyone. To remove the social and financial barriers to the sport, and offer a welcoming environment for all ages (from 7 upwards) and skill levels.

As the name suggests, it’s free to enter. All you need is a swimming costume, roadworthy bike, helmet, and a pair of trainers.

Yesterday’s event was a huge success, with lots of lovely feedback from our participants. I’m really looking forward to loading up my car and doing it all again in June, July and September!

Our website is currently a work in progress, but if you’d like to find out more, join one of our FreeTri events or become one of our dedicated volunteers, head over to freetri.co.uk.

What is the single best thing we can do for our health?

Dr. Mike Evans is a big advocate of preventative medicine, and in this brilliant video, he researches what one thing would make the biggest difference to our overall health.

He lists various interventions, such as cancer screening, dietary improvements, and lifestyle changes. But wants to know, what single activity would give you maximal health benefits with minimal effort?

What could positively impact conditions such as arthritis, dementia, diabetes, fracture risk in post-menopausal women, depression, anxiety, and overall quality of life?

The answer? Walking. It's that straightforward. And just 30 minutes a day can give us significant health benefits.

He concludes with a rather thought-provoking question. Can we limit our sitting and sleeping to just 23 and a half hours a day?

Watch Youtube video: 23 and 1/2 hours: What is the single best thing we can do for our health?

Pumping Iron On The Big Screens

I tuned into the “Pumping Iron: Gyms and Bodybuilding” episode on Radio 4’s Screenshot series this week.  It was a interesting discussion about the portrayal of bodybuilders and gym culture in films. I’ve shared a few highlights below, and added a few of my own thoughts. Would love to hear what you think.

Back in the early days of cinema, in the 1890s, strongmen like Eugen Sandow (the father of modern bodybuilding) stole the show with their jaw-dropping physique. Imagine the impact of seeing those muscles on the big screen back then!

Then, fast forward to the 1950s, and we've got Steve Reeves (a Mr Universe winner) strutting his stuff as Hercules. His acting wasn’t much to talk about, but he made a big impact due to his impressive physique.

Another Mr Universe winner, Arnold Schwarzenegger, came to our screens in the 1970’s, with his insane muscles and tough guy image. His Pumping Iron and Stay Hungry films are said to have hugely contributed to the popularisation of bodybuilding at the time.

The 1980s kept the muscle-man trend going strong, thanks to icons like Sylvester Stallone in the Rocky and Rambo films, with lots of bulging muscles and big tough-guy personalities.

But then things began to change in the 1990s. Action heroes started to shrink in size and had more relatable body sizes, like Charlie Sheen and Keanu Reeves. They brought a whole new vibe to the screen - less about muscles and more about wit and agility.

Today's action heroes are more diverse than ever, with a wide range of actors bringing their own unique styles and backgrounds to the genre, including Jason Statham and Dwayne Johnson.

But what about the women?

There's been a significant change in how women are portrayed in action films. They are now in roles that are more prominent and believable (ie not doing fight scenes in high heels!). The most recent example of this is Love Lies Bleeding, a film about female bodybuilders, which is out in cinemas next month.

This has got me thinking. How do these changes in action films shape our understanding of what constitutes strength in both men and women? And do these changes impact our approach to fitness?

With the upcoming release of Love Lies Bleeding, will there be a surge in women lifting weights to get a more muscular body? Or, given the prevalence of extreme body types on our screens, like in Love Island or through CGI, are we becoming less susceptible to their influence?

Listen to the show on BBC Sounds

The Goldilocks Game Changer: Finding Your “Just Right” Fitness Plan

I started training a new client a couple of weeks ago. He said that he’d seen a personal trainer in a gym once. Only once. Because it took him over a week to recover from the experience!

This got me thinking about how important it is to find the right balance in a fitness programme.  Tailoring workouts so that they’re challenging enough to stimulate change, but not so hard that you can’t walk the next day!

It’s a bit like Goldilocks’ quest for the perfect porridge – not too hot, not too cold, but “just right”.

Try seeing your own fitness journey as a story, where you’re the starring role, setting out to conquer your fitness goals.

What’s your mission? Are you training for a marathon, aiming to rock that summer beach holiday, or just feel energised and confident in your own skin?  Knowing your “why” adds purpose and commitment to your workouts, turning them from mundane tasks, into a much bigger, more exciting story.  So what fitness goals make you grin from ear to ear?

Next, you need to map out your strategy. Think of it like the twists and turns in your book, leading you closer and closer to your fitness goals. Consider your past experiences, current level of fitness and what you’re realistically able to squeeze into your schedule going forward. Don’t forget to sprinkle in some variety and spontaneity – just like Goldilocks!

Finally, you need to aim for that magical “just right” balance. How hard and how long does each session need to be in order for you to reach your goals? Imagine your workouts as a rollercoaster ride – thrilling enough to get your heart racing, but not so scary that you’re white-knuckling the safety bar. By tuning into your body and finding that sweet spot, where workouts make you feel challenged, but not broken, you’ll stay motivated and eager to tackle your training each day.

So, lace up your trainers. It’s time to embark on your fitness story.

Oh, and do drop me a line if you need some help finding the right cape for your superhero adventure. Our 12 Week Online Fitness Programme or 8 Week Online Beginner Running Course might be “just right”.

The Benefits of Wild Walking!

A lovely stroll on a sandy beach recently got me thinking about how different it was to walk on sand compared to concrete footpaths.

Humans have been walking upright for millions of years, and most of this has been done on natural uneven surfaces, over rocks, through wild grasses and up and down hills.

It’s only in very recent times that we’ve walked on smooth, man-made surfaces like concrete, asphalt, flagstones and treadmills!

When we walk on these flat, predictable surfaces, we reduce the range of movement that we do, and our walking pattern becomes very one-directional.

In comparison, walking on uneven ground (like the beach, muddy paths, fields etc) creates a bigger change in our centre of gravity. We have to work harder to stay upright.  If the foot is unstable, it requires a much deeper engagement of muscles throughout the upper and lower body. We’re not just walking, we’re also leaning from side-to-side, tilting forward and twisting a little. This ultimately builds a stronger, more resilient body.

There are huge mental benefits too. The unstable ground helps us to connect more with our environment and nature.

On the beach, there were pebbles, shells, seaweed and puddles that kept me focused on where I was putting my feet. The sand was also unpredictable, with different levels of supportiveness underfoot. I needed to concentrate more and react quicker to my surroundings. As a result, my walking speed slowed down and I ultimately became much more mindful of everything around me.

When I was back on the dull, tarmac footpath, my steps became more rhythmic and repetitive. My mind became busy again, and I started to think of a hundred and one things - none of which included where I was putting my feet!

So, for countless mental and physical benefits, I’d highly recommend getting out into nature for some wild walking. It doesn’t have to be at the beach, investigate some muddy trails or even attempt some stepping stones across a river!

Ideally, you want to build it up slowly, especially if you suffer from any joint pain or balance issues. You’ll soon become stronger, more confident and able to enjoy the benefits of longer walks over challenging terrains.

Have you been wild walking recently? I’d love to hear your experiences.

Do you go to the gym to sit down?

During a consultation with a client recently, we wrote down a typical day for her. It looked a bit like this.

• Sit down to eat breakfast

• Sit on a bus

• Sit at a desk

• Sit down at the gym (on a stationary bike, rowing machine, seated leg press, seated chest press, seated lat pull down…)

• Sit on the bus back home

• Sit down for dinner and TV

My client didn’t actually realise how many hours she spent sat down, until we added it all up. So, we talked through some easy ways for her to become more active. Things like getting on and off the bus a couple of stops earlier. Standing up every 30 minutes, and walking over to talk to someone rather than messaging them. These small adjustments could all add up to make a big difference to her daily activity levels.

However, the part of my client’s day that got me really thinking, was when she was exercising. The majority of her time at the gym was spent sat down on exercise machines. Considering she spent most of her day sat down, this was one hour where she could actually be up on her feet and moving around.

Rather than the seated weight machines, I suggested using free weights (think dumbbells, kettlebells, medicine balls, sandbags, barbells etc). These require greater muscle activation, especially from the core stabilisation muscles, and tend to use more natural, everyday movements.

For her cardio fitness, I encouraged her to head outside for a powerwalk or run. The uneven terrain will increase the number of muscles she is able to recruit. And she’s likely to get a mental health and energy boost from being out in the fresh air and in nature.

Finally, I suggested she could include some balance and agility workouts at home in the evening. This would not only get her moving around, but would challenge her co-ordination, strength and proprioception.

We’re now working together to put all of these ideas into a tailored, progressive plan. We’ll be exploring different ways of creatively working-out using body weight and free weights. And we’ll be meeting up to do all of this outside in the park!

So, I’m now curious, how many more people go to the gym to sit down?

An interview with...HA Fitness!

I had the pleasure of being interviewed by Jacey from Qookeee, the baby clothing rental company, last week about why I set up HA fitness and my top tips about getting fit after having a baby.

It’s over on the Qookeee blog, so have a read and let me know what you think…

Fitness Challenges vs. Sustainable Fitness

This week my socials have been full of people doing various different fitness challenges. Ranging from #30milesin30days to the #496challenge (run 1km on 1 Jan, 2km on 2 Jan etc, totalling 496km).

Fitness challenges like this can be really motivating and help push you towards your goals. They can also be empowering, fun and a great way to connect with others online. BUT before you jump head first into the next latest challenge, have a think about if it's…

• A massive increase in volume? Consider the difference between your December training load and your expectations for January. Switching from sporadic workouts to overzealous daily training often leads to injury and burnout. Genuine fitness progress takes time. It's about consistency, balanced nutrition, adequate rest, and gradual progress. Think marathon rather than sprint.

• Realistic? Fitness isn’t a one-size-fits all thing. These challenges don't consider your body's current capabilities, your time availability and pace of progress. We're not all on the same path, and nor should we be.

• Stressful? No doubt you’ll start off highly motivated. But committing to potentially unrealistic targets can become mentally draining and demoralising. Your fitness journey should boost you up, not get you down!

The aim of this post isn’t to discourage you, but to inspire you to approach fitness in a way that’s more likely to lead to success. To encourage you to dig deeper into long term, achievable and realistic fitness goals.

Sustainable fitness is where change is slow and steady. It’s a balanced and realistic fitness journey that’s progressive and individual. It has no miracles, quick-fixes or false promises.

Do drop me a line if you’d like a chat (either in person or on Zoom) about how to sustainably grow your fitness levels this year.  

Cheers to enjoying the journey in 2024, and not just chasing that end goal!

NEW CLASS! Posture, Core and More...

Wednesday at 12.00-12.30pm ONLINE

This class is so much more than simply doing a few crunches! Join us to really target your deep inner core, back and glutes. After 30 minutes, you'll come away feeling a lot more aware of your core and your posture. By including these exercises into your weekly routine, it'll help you to integrate good posture into your overall daily life too.

This is a non-sweaty, low impact class, so you can be back at your desk without needing a shower!

Book your place on the Gymcatch calendar!

Postnatal fitness course

Back by popular demand! Laura's postnatal fitness classes return to South Park Gardens, Wimbledon.

• 7 week course starting 8 September 2022

• Every Thursday 9.30-10.30am

• South Park Gardens, Wimbledon

• Just £56 and no childcare required!

Find out more and book your place!