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15 DAYS UNTIL WE RUN THE MARATHON 🤭🥳🥵😶🌫️🤪
Please sponsor us by clicking the link in my bio & help us to raise as much as we can for @dementia_uk
Dementia UK is a charity that provides Admiral Nurses for families affected by dementia. Their service really is essential.
We appreciate every donation so much - knowing that we are running for such a great charity is definitely going to help us in those last few miles!! 💙
#Team365Motivate #DoItForDementiaNurses #LondonVirtualMarathon #MarathonTraining #RunnersOfInsta #UkRunChatv#MarathonTips #RunningTips #VirtualMarathon #LondonMarathon #MarathonReady
Why don’t we do the stuff we want to do?🤔🥴
When we have a goal - like workout 3 x per week & we reeeeally want to do it because we want to get fitter; why do we not do it?!
I’ve been reading a book called The Chimp Paradox & it explores the idea that we have different parts to our mind.
One part of our mind, the ‘chimp’ is primal, reactive & thinks only in the short term. It’s about survival.
It’s this part that makes us want to grab the biscuits even though it isn’t in line with our goal. Eating prompts the brain to release "feel good" hormones, so we feel good straight away & want to repeat that behaviour - this evolution occurred to ensure we had the drive to eat enough food & survive.
When we’re wired for this instant gratification, following your goals which may take 3+ months before you get any kind of ‘result’/pleasure from, is going to be tough.
So to achieve our goals, we need to take logical baby steps instead of trying to overhaul everything at once. We need to engineer our environment to work for us. Here’s my tips:
✔️Make SMART goals: specific, measurable, achievable, relevant, time sensitive.
✔️Make it easier for yourself to follow the habits you do want to do - book & pay for sessions or classes in advance, schedule workouts with your friend, get your workout gear out the night before.
✔️Create more obstacles when it comes to the things you don’t want to do - Don’t have the foods you don’t really want or know you’ll overeat on in your house (try swapping it for something more in line with your goal/ buy single serving sizes).
✔️ Know WHY you want to achieve your goal. What would it be like to achieve it? What would it feel like to be that person? What would be different? Make sure it’s something important to you - something that is a priority to you.
✔️Reward yourself! Tick off each day on your calendar when you follow your goals. You could buy new workout kit once you’ve hit your workout goal for 2 weeks!
Do you often get in this stop start pattern of training and have an all or nothing approach with fitness?
Have you read The Chimp Paradox? 📕
#Team365Motivate
We went to see Back To The Future the musical yesterday & it was amaaaaazing!!!! 👏🏻
Reminded me how much I love shows & London & doing normal things again!! 🥳🥰 #backtothefuturemusical #london
Such an amazing night doing the GNO @stnicholashospicecare walk!!! 🐰🌙
If you’d like to donate to the hospice, go to their JustGiving page at www.JustGiving.com/campaign/GNO2021
Can’t wait to do it next year already!!😋 #Team365Motivate #GNOWalk #GNOWalk2021 #StNicholasHospice #WalkingChallenge #Fundraising #Fitness #HealthyLifestyle #Health #BuryStEdmunds
Week 13 & we did it!! We ran 22 miles 🥳🥳
Click the link in my bio to donate to @dementia_uk 🙏🏼💙
Feel like we’ve got our nutrition & hydration on point now, because during & after the run, we are feeling good (tired legs, but good)😄🤞🏼
Finding the right foods and drinks that work for us has definitely taken a lot of trial and error in past runs. Main takeaway point: eat & drinks lots😂
So proud of us for doing our training plan & weirdly I think I’ll miss our long runs as we’re now doing a 3 week taper where we do much shorter runs, so that our legs are fresh for marathon day!
Something we’ve all been amazed at is how quickly our bodies have adapted. We’ve worked hard & been consistent with following our training plan BUT we really did not consider ourselves as runners even at the start of this year.
So if you have a bucket list fitness goal, or ANY fitness goal, know that you CAN do it! 🙌🏻👏🏻👏🏻👏🏻👏🏻
Set a clear goal
Get a training plan
Measure your progress
Enjoy it!
What is your current fitness goal? Let me know 👇🏼🤗
#Team365Motivate #MarathonTraining #MarathonTrainingPlan #LongRun #InstaRunners #MarathonChat #MarathonTips #UnderArmourRunning #FitbitRunners #NRC #StravaRun #week13marathontraining #DementiaUk @dementia_uk
Gorgeous day at Sam & Abi’s wedding! 👰🏼♀️❤️
EXERCISES FOR RUNNERS🏃🏼♀️ (or anyone who wants to improve lower body & core strength)
Unilateral, 1 legged stuff, is great for making sure we have equal strength in both sides of the body & it makes us use our core muscles because balancing is tougher (peep my concentration face 🤓).
Save this to try later📌 (but actually do try it later, because I’m sure it’s helped my running endurance) & share with any running pals who might find it useful. 🔗
Try adding these exercises into your usual exercise programme & doing them for a minimum of 2 months - then let me know your progress!📝
Good luck to anyone training for the upcoming marathon 🙌🏻
What part of your training has made the biggest difference to your fitness?
#Team365Motivate #MarathonTraining #MarathonTips #ExercisesForRunners #StrengthTraining #UnilateralTraining #LegWorkout #Glutes #GluteWorkout #Abs #Abworkout #RunningChat #MarathonChat #UkRunChat #BoandTee @boandtee #CrossTraining #HomeWorkout
WE’VE BEEN SOLD A FALSE IDEA BY THE MEDIA❌
…that we can get abs in 4 weeks, or lose 10lbs in 10 days!! *cue any ‘fitness’ headline*
No WONDER we sign up to crazy plans, or quit perfectly sensible & effective exercise & diets regimes way too soon.
We need to accept that change takes time.
Once we slow down & accept this, we won’t be drawn to such extreme solutions, that I think, deep down, we know aren’t good for us & don’t work.
I’m not saying you can’t make positive changes in a short space of time, absolutely you can!
But let’s bin these, admittedly exciting, headlines, that prey on our vulnerability & tell us what we want to hear 🚮
& replace them for small, gradual, consistent, DOABLE, habits.
Do you think magazines & media pages will start printing more positive & health focused articles or will we just have to stop reading?
(also, does everyone remember buying a magazine every week?🥺 shout magazine shout out 😂)
#Team365Motivate #Health #Fitness #HealthyLifestyle #BalancedLifestyle #Habits #Fabletics #TeamFabletics #WorkoutMotivation #CrashDiets #FadDiets #Nutrition #Fitspo #StrengthTraining #GirlsWhoLift #MondayMotivation #FitnessGoals #InstaFitness #GymLooks @fableticseu @fabletics
Beautiful wedding with beautiful friends 🥰🥰 couldn’t have been a more perfect day! Congratulations Chris & Emma ❤️❤️❤️ #OxneadHallMK
Omg WEEK 11 of marathon training🥵😄 where has that time gone?!!
It’s been crazy how quickly our mindset & fitness has changed throughout this challenge.
Running routes that I used to think were huuuuge & I’d really mentally prep for, are now the ‘small’ routes.
Sounds dorky, but it’s so cool to follow a structured programme, work really hard & then really feel the results. It makes me feel really proud of us 🤗👏🏻
It’s so amazing what our bodies can do & how they can adapt!! So whatever you’re thinking of trying, do it! Start training 👏🏻👏🏻👏🏻
A couple of things we have learnt so far are that….
📝Podcasts or music are the one. When you need that boost & we’re all too tired to chat about 3/4 of the way round.
📝We need to eat and drink more than we think en route & we need to keep on it all the way up until the end!
📝We love Lucozade, Percy pigs & cheese sarnies. Chocolate milk post run is also great.
😂😂
What are your top running tips?
If you’d like to donate to @dementia_uk please click the link in my bio to sponsor us 🤗🤗🙏🏼
#Team365Motivate #TeamSoreLegs #MarathonTraining #MarathonRunner #UkRunChat #InstaRunners #NRC #StravaRunners #Fitbit #UnderArmourTrainers #Fabletics #BuryStEdmunds #TeamFabletics #GetYourActiveOn #MarathonTips #DementiaUk
Are you in an endless cycle of diets or workouts, always chasing results?
Ofc it’s good to strive for more, to want to grow and improve,
But I think we should simultaneously try to enjoy what we are doing & who we are NOW.
Focus on the processes - our daily habits - the right now!
Let’s avoid being so laser focused on an ‘end result’ that we will do any thing, even sacrificing our health, to get there.
I hate to be so cliche - but, enjoy the journey 🧀
I think the most change happens THROUGHOUT the training anyway - confidence, self belief, grit, lifestyle changes - not just because of an end ‘result’.
If we could click our fingers and get ‘instant results’, would we feel as good without the journey to get there? Would we have learnt anything? Would we be able to maintain whatever goal we’d hit?
What if we reframed our mindset to loving our bodies right now & embracing the journey to change?
“The real impact and consequence of each of our choices and actions - even our thoughts - is monumental, because every single thought, choice, and action is determining who we are becoming, which will ultimately determine the quality of our lives. “ - The Miracle Morning📙
What are some daily habits that you want to start? Drink a glass of water every morning? Do a daily walk? Let me know in the comments 👇🏼☺️
#Team365Motivate #PersonalTrainer #ExerciseTips #Coach #Nike #DietTips #InstaFitness #ResistanceTraining #HealthyLifestyleTips #MotivationTips #GymLooks #GirlsWhoLift #f4f #Workouts #Fatloss #FitnessJourney #HealthyLifestyle #BoAndTee @boandtee 👕
the best weekend away celebrating our beautiful bride to be!!!! 🤍
We bought a house woooooo🏡
The best long weekend away 🤍
The perfect diet & exercise regime doesn’t exist.
We are all complex, nuanced beings & everything, just… depends!!
The more years I train people, the more this becomes apparent.
(& the more difficult I find it to post informative captions that aren’t essays)🤣
What will work brilliantly for 1 person, will be terrible advice for another.
Things also change over time, something that works great for your goal right now, will change, as your goals do.
So whenever you’re embarking on a lifestyle change, take into consideration:
YOUR preference - even if 2 people ate the same, they aren’t going to look or feel the same, no 2 lifestyles are matched & no 2 tastebuds are either. Likewise, what 1 person finds fun for a workout, will be another persons worst nightmare🥲
YOUR schedule - what is realistic for you to be able to do consistently for the next year. I might find it relatively easy to keep my steps high and stay active vs someone who has long hours in a sat down office job. Set achievable daily habits.📝
YOUR goals - everyone’s goals and motivations are different, for one person they may need more discipline around eating & exercise, for others, it may be healthier to be LESS disciplined.
Following 1 set of advice is just not going to work for everyone. Find what works for you ☺️ #youdoyou
What food & exercise routine does work for you? What makes you feel great? Let me know 👇🏼 (actually let me know in the comments!)
#Team365Motivate #WorkoutGoals #TuesdayThoughts #FitnessGoals #HealthGoals #FitnessJourney #PersonalTrainer #PT #Coach #Fitspo #f4f #Workouts #FitnessLifestyle #OnlineCoach #GirlsWhoLift #Tala @wearetala
Some of my OG 365 ladies + martini tree = the perfect day 😂😂💙
#Team365Motivate
DO YOU STRUGGLE TO FIND TIME TO TRAIN?
Everyone is busy & it can be hard to juggle everything; but exercising each week will help you to feel your best, physically and mentally, and maintain your health.🧠☺️
My top tips for making sure you stay active is to:
1. Schedule in your workout. 📆Write it down. Make a date with yourself *don’t cancel on yourself* (Bring a friend in on this or a coach for extra accountability & fun).
2. Have a plan! Follow a workout programme, this will make your time spent working out most effective. It’s also a lot more motivating to know what you’re doing & can reduce any gym nerves.
3. Be realistic with your schedule. Don’t try to schedule in 6 workouts when 2 or 3 is actually what is doable.
4. Don’t think that all workouts have to be an hour sweat fest HIIT training extravaganza to be worth doing. You can do a great workout in 30 minutes (my 365 virtual crew can attest to that)😅
5. Take more steps, get outside, walk more!
6. Nail done the basics: nutritious food, lots of water, 7-9 hours sleep. Without these, training/anything is going to be tough.
Let me know how you fit your workouts in your busy weeks👇🏼
Happy training!!
#Team366Motivate #Health #BodyweightWorkout #Wellness #EnergyExpenditure #PhysicalHealth #MentalHealth #StrengthTraining #WorkoutTips #WorkoutMotivation #FeelYourBest #GetYourActiveOn #RunningCommunity #Gymshark #Fabletics
So proud of one of my clients today WHO REFUSED TO GIVE UP👊🏻
One of their goals is to master skipping.
We’ve been practising each session & today we spent the session breaking it down, trying different drills, practising.
There were stumbles. We recorded some of it and looked back on what was going wrong with technique.
They could have easily thrown the rope on the floor, got frustrated & stopped…
But they didn’t!
& they started to improve.
At the end of the session, they were better than when they started. They put in more reps, more practise time. That’s what counts!
We will keep practising every session & I can’t wait for the first time that rope is flying around & they’re skipping with good form.
That day will most definitely be sweeter, because of the ‘struggle’ & the effort put in beforehand.
Sticking with something is so important. It’s imperative for any type of progress & for any feeling of accomplishment.
Are you sticking with your fitness programme? Are you sticking to your daily systems to get you to your goal?
Let me know how you stay consistent👇🏼
#Team365Motivate #FitnessMotivation #WorkoutMotivation #StrengthTraining #Fitness #FitnessTips #RunningCommunity #GirlsWhoLift #Wellbeing #BalancedLifestyle #Grit #HealthyHabits #Workouts #Skipping #BoandTee @boandtee 👕
Here’s a couple of exercises from the 365 July Abs Programme✍🏼
Heel touches x8
Reverse crunch & leg lowers x8
V snaps x8
Leg extension scoops x8
X2
Over time, increase the number of reps & decrease your rest period in between exercises whilst maintaining good form.
Save this workout, tag your workout buddy & give this a go☺️
Consistent exercise that progressively gets harder is key to your body adapting!
& having a goal and making progress is also what makes exercise a lot more fun as opposed to kind of aimless, random workouts, that can feel like a waste of time.
If you want to follow a structured programme, with 30 minute workouts, on demand videos you can do anytime & live team workouts - then I have just the programme!! 😋 Click the link in my bio to join the 365 workouts.
#Team365Motivate #AbWorkout #StrengthTraining #AbsWorkout #Gymshark #Fabletics #MyFabletics #PersonalTrainer #TeamFabletics #TrainingTips #BodyweightWorkout
such a fun weekend with my girls celebrating milla’s birthday!!! 🍉