I'm all for giving women the information and the support they need to do whatever they wish - but I won't compromise on health. This client wants to stop food being the centre of everything - she wants to ditch the preoccupation with chocolate and protein and fats...but also wants to change her body composition...so where do we start?

Trigger Warning - in this episode we discuss calories and weight gain, diet culture and food myths. This week within the community, we look at one clients check in and discuss one element of the feedback we give around mindset.

This week we up the anti with 3 min intervals and a reduced recovery time. I also discuss the podcast with Rich Roll and Mel Robbins on why confidence is a habit - there are two fantastic nuggets in there for you to try and if you want to listen to this amazing podcast to hear the full story, its linked below. https://podcasts.apple.com/us/podcast/mel-robbins-on-why-confidence-is-a-habit/id582272991?i=1000536721072

Do you struggle to find the right 'pace' for you ? Do you start off too fast and burn out? Does the whole idea of 'zones' completely confuse you? This is part one of a series to describe how heart rate relates to your rate of perceived exertion. This will also lead us to future discussion describing heart rate training zones and how to calculate your own approximate zones.

Today's session starts off with a longer warm up in a walk. We begin with 3 x 30 second efforts to get you warm, then a minute and then we move to 2 minute intervals. Today, the emphasis is on correcting a long stride length - to begin, this session is about bringing awareness to your stride and which part of your foot is hitting the ground. You might find today is a little extra work - if it is, just be aware of it, be ok with feeling uncomfortable for short periods.

Today, we increase our interval length from 30 seconds to 1 minute and two minute intervals. I also talk about celebrating the small wins throughout your day and your week. Finally, we talk about head position, arm position and direction of movement...and how this affects movement in your lower body.

Today, I spoke with Lorna Collins, Galley Head 10k solo swimmer. Lorna has done an amazing swim in the last week, had a complete career change and has made some simple lifestyle changes to allow her to achieve everything she set her sights on. Here, she shares her strengths and her weaknesses as well as telling us about how she manages to fit it all in. She also managed to stay very cool when the cat jumped into her lap.

Todays session is an easy set of intervals. Just 3 short 30 second sets and some 1 minute sets. Today is all about learning how your body feels - what it feels like to be 'working' during your run or easing off.

So, you want to run but you don't know where to begin - or worse still, every time you have tried, you have hated it and hurt! This episode is the first in a series where I will run with you, in your ear, and talk you through every single step. Lets kick the series off with an introduction to running and all the bits you need. Take me with you while you walk a familiar route and be prepared to do a little bit of work in the middle.

Fat loss is a hugely emotive topic and there are two camps when it comes to this topic. There is the 'anti diet' camp and to the far right, the 'everyone should conform to the social norm' camp. I have seen both camps tear each other apart on social media but the fact is, there are some people who still wish to make changes to their bodies for their own reasons. These individuals deserve to access information on the effects of a calorie deficit and how to manage one. This short episode just breaks the surface on the calorie deficit, how it is achieved and the reality of what being in a deficit feels like. If you enjoy this episode, please feel free to leave a review or share it on your social media. Music provided by; https://open.spotify.com/artist/7MoKXgRsbpQbSSlIkkAqjY?autoplay=true