Summer is finally here and, as much as I love the sunshine, I do struggle in the heat! I did a 10K race at the weekend and it was so hard!! I was 2-3 minutes slower than I should’ve been and just couldn’t hydrate quick enough after which meant that I had a headache all day until I went to bed. Not good!!

So this week, I want you to learn from my mistake and keep hydrated ALL DAY, EVERY DAY!

Whether you are exercising or not, you’ll still be sweating so you need to replace that fluid lost by drinking water. Aim for 2 litres of tap or bottled water with no added sugar or sweeteners if possible.

Remember that other drinks such as coffee, fruit juice and alcohol do not count and in fact you’ll need to drink more water if you drink coffee and alcohol to counter-balance it. Sugar-free squash is ok in moderation but best case scenario is plain water or add some fresh fruit or veg for a bit of flavour.

Note: This advice is suitable for beginner level upwards, but please consult your GP or physiotherapist if you are unsure about any potential contraindications.

onesixeight: fitness provides Personal Training in Loughborough and online for men & women who want to get fit, tone up & feel more confident. Use the contact page to get in touch 🙂

This week, continuing with the running for beginners advice, I give you some important advice on what to do if your training isn’t going quite to plan or you have a setback of some kind (mindset, injury or otherwise).

It happens to us all – beginners & advanced runners – and it all starts with DON’T PANIC!

Watch the video above to find out what else you can do to help you get back on track.

Note: This advice is suitable for beginner level upwards, but please consult your GP or physiotherapist if you are unsure about any potential contraindications.

onesixeight: fitness provides Personal Training in Loughborough and online for men & women who want to get fit, tone up & feel more confident. Use the contact page to get in touch 🙂

Continuing from last week, I am talking about how to start running from absolute zero level of fitness/experience and in particular what to do next after your very first run.

Click on the video above to find out how to continue your progress (or watch last week’s video blog about how to get started here first if you haven’t already)

Note: This advice is suitable for beginner level upwards, but please consult your GP or physiotherapist if you are unsure about any potential contraindications.

onesixeight: fitness provides Personal Training in Loughborough and online for men & women who want to get fit, tone up & feel more confident. Use the contact page to get in touch 🙂

This week, I am talking about my favourite hobby – RUNNING! In particular, how to start running from absolute zero and what to do before, during and after your very first run.

Click on the video above to find out how to get started!

Note: This advice is suitable for beginner level upwards, but please consult your GP or physiotherapist if you are unsure about any potential contraindications.

onesixeight: fitness provides Personal Training in Loughborough and online for men & women who want to get fit, tone up & feel more confident. Use the contact page to get in touch 🙂

This week, I want you to think about phase 2 of your health, fitness and/or weight loss journey and in particular I want you to ask yourself “what is my next goal?”

Your next goal may be a continuation from your previous summer goal i.e. “I want to be able to run 5K” and you may have progressed to run 3K currently so your next goal is to complete the 5K distance.

Or it may be a progression i.e. “I want to lose half a stone” and you have achieved that goal so now you may want to focus losing the next half a stone OR simply maintain the weight you are now.

Or it may be something completely different because you found out that you didn’t get on with the original goal e.g. “I want to run a marathon” may become “I want to be able to cycle 26 miles”. I would, however, discourage from ‘giving up’ on a goal just because it is hard work… It is supposed to be a challenge remember!!

Your goal could stay the same and just change your deadline (earlier or later than previously planned) but don’t let yourself off the hook!

Watch the video above to find out why it is REALLY important to constantly be setting, evaluating and re-setting goals and have a think this week how you are going to move forward with your summer health, fitness & weight loss goals.

Note: This advice is suitable for beginner level upwards, but please consult your GP or physiotherapist if you are unsure about any potential contraindications.

onesixeight: fitness provides Personal Training in Loughborough and online for men & women who want to get fit, tone up & feel more confident. Use the contact page to get in touch 🙂

This week, I want you to look back at what you’ve achieved over the past few weeks since you started working on your summer goals…

For example; have you lost weight? Can you run for longer now? Are you faster now? Can you lift heavier weights? Do your clothes fit better? Do you feel more confident, more energised and generally happier?

These are all good progress markers. I want you to make a list of as many successes as possible and then give yourself a reward (ideally not food) – perhaps book a manicure or treat yourself to some new trainers or clothes – something to incentivise you to carry on with the hard work to achieve even more success.

Then click on the video above to find out what to do next!

Note: This advice is suitable for beginner level upwards, but please consult your GP or physiotherapist if you are unsure about any potential contraindications.

onesixeight: fitness provides Personal Training in Loughborough and online for men & women who want to get fit, tone up & feel more confident. Use the contact page to get in touch 🙂

In this week’s video blog, I am talking about the most important step when working towards your summer health, fitness & weight loss goals.

Click on the video above to find out what it is and why it is so important and start taking action today!

Note: This advice is suitable for beginner level upwards, but please consult your GP or physiotherapist if you are unsure about any potential contraindications.

onesixeight: fitness provides Personal Training in Loughborough and online for men & women who want to get fit, tone up & feel more confident. Use the contact page to get in touch 🙂

Hopefully you watched last week’s video blog and took the first steps to achieving your summer fitness, weight loss & toning goals?

If not, make sure you take a look before moving on to this week’s video as you’ll need to have followed those steps BEFORE you go forward with this week’s advice.

Remember to keep it simple and take your summer goals one step at a time. It won’t necessarily be easy (it wouldn’t be as fun if it was easy!) but it can be simple and straight forward 🙂

You’ve got plenty of time to start working on your goals too as I’m off on holiday this week! See you in a couple of weeks!

Note: This advice is suitable for beginner level upwards, but please consult your GP or physiotherapist if you are unsure about any potential contraindications.

onesixeight: fitness provides Personal Training in Loughborough and online for men & women who want to get fit, tone up & feel more confident. Use the contact page to get in touch 🙂

The Easter eggs are gone so now it is the perfect time to start focusing on your summer fitness, weight loss & toning goals so you can feel happier & more confident on your holidays.

3 months is the perfect time to achieve some fantastic goals – for example:

• you could be running your first 10K (or more!)
• you could lose 2 stone (or more!)
• you could drop a dress size (or more!)
• you could fit in to all of your favourite summer clothes and feel fantastic (and save money too!)

And it all starts by watching the video above and taking the first 2 steps to achieving your summer goals. Let’s go!

Note: This advice is suitable for beginner level upwards, but please consult your GP or physiotherapist if you are unsure about any potential contraindications.

onesixeight: fitness provides Personal Training in Loughborough and online for men & women who want to get fit, tone up & feel more confident. Use the contact page to get in touch 🙂

This week, I want to share my advice on what to do if you get a sport/exercise-related injury. Of course, all injuries are different so you will need to consider all the facts before taking this advice or any other. The main thing is not to panic, keep positive and come up with a plan of action for overcoming the injury. Injuries aren’t the end of the world – I like to see them as a test of my resilience.

Click on the video above to find out more and feel free to contact me if you have questions

Note: This advice is suitable for beginner level upwards, but please consult your GP or physiotherapist if you are unsure about any potential contraindications.

onesixeight: fitness provides Personal Training in Loughborough and online for men & women who want to get fit, tone up & feel more confident. Use the contact page to get in touch 🙂