This year, ditch the unrealistic expectations and embrace goals that celebrate your unique strength and journey. Here's how to set fitness goals that empower you: Find Your "Why": What truly motivates you? Do you crave the energy for weekend adventures? Is it about building strength and resilience? Identifying your "why" becomes the anchor that keeps you going when motivation wanes. Start Strong, Stay Specific: Don't just say "get fit." Instead, set SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound. Aim to "run a 5K in 6 months" or "lift 20lbs weights for 3 sets by the end of the month." Celebrate Every Step: Getting halfway through a workout is a win! Acknowledge your progress, big or small. Treat yourself to a new workout outfit or a relaxing massage – you deserve it! Find Your Tribe: Surround yourself with supportive women who uplift and motivate you. Join a fitness class (I know some GREAT ones!) or find a workout buddy who shares your goals. Listen to Your Body: Pushing yourself is great, but pushing past your limits can lead to injury. Rest when needed and prioritise sleep. Remember, a healthy body is a strong body. Fitness isn't about punishment; it's about celebrating your amazing body and all it can do. So set goals that make you feel strong, confident, and ready to conquer anything life throws your way. You've got this, girl!

The new year beckons with promises of a "better you," often accompanied by a long list of ambitious resolutions. But let's be honest, sticking to those grand plans can be tough. This year, ditch the all-or-nothing approach and focus on building healthy habits that last. The key lies in small, sustainable changes. Instead of vowing to become a gym rat overnight, start with a brisk walk three mornings a week. Craving a healthier diet? Swap sugary drinks for water and incorporate more fruits and vegetables into your meals. Remember, consistency is crucial. Even seemingly insignificant steps, taken regularly, pave the way for lasting change. Another secret weapon? Make it enjoyable! Find activities you genuinely look forward to. Associating healthy habits with positive experiences makes them more likely to stick. Don't be afraid to stumble. Everyone has setbacks. The important thing is to acknowledge them, learn from them, and get back on track. Forgive yourself, pick yourself up, and recommit to your goals. Celebrate your progress, no matter how small. Each healthy choice is a victory! This year, let's rewrite the "new year, new you" narrative. Focus on building healthy habits that empower you to feel your best, one small step at a time. You've got this!

You inspire me every day! Speaking of new beginnings, I'm thrilled to unveil a brand new look! You might notice a refresh to my website, including a brand new logo. But the changes go beyond aesthetics. With 2025 upon us, I'm excited to announce a revitalised approach to my fitness classes for women. Stay tuned for exciting new class formats, and a renewed focus on helping you reach your unique fitness and wellbeing goals. Remember, fitness is a journey, not a destination. I'm committed to walking this path with you, offering support, motivation, and a welcoming community to celebrate your accomplishments along the way. So, explore my refreshed website, let me know what you think of the new look, and get ready to embark on a fitness journey with a renewed sense of purpose in 2025! Here's to a year filled with strength and smiles! Stay tuned for exciting announcements! Let's make 2025 our fittest year yet!

My last classes were on Monday, and I'll be back again on Monday 6 January 2025. I know how important your fitness routine is, and I want to thank you for being a part of my amazing fitness community throughout 2024. We've pushed ourselves together, celebrated milestones, and most importantly, had a lot of fun! This break is a chance to recharge your batteries, spend quality time with loved ones, and maybe indulge in some delicious holiday treats (I won't judge!). But don't worry, I'll be here to help you get back on track in the New Year! In the meantime, here are some ideas to stay active during the break: Embrace the Outdoors: Take advantage of the cooler weather with brisk walks, hikes, or even some outdoor games with family and friends. Home Workouts: Use bodyweight exercises, online workout videos, or dust off those dumbbells hiding in the corner for some quick and effective home workouts. Active Holiday Adventures: Turn holiday activities into mini workouts! Go for a window-shopping walk with lunges, or challenge yourself to a family dance party after dinner. I'm already planning some exciting new things for my fitness classes in the New Year. Stay tuned for announcements in the coming weeks, and be sure to follow me on social media for sneak peeks! Wishing you a happy, healthy, and joyful Christmas! See you on 6th January, 2025!

It can feel impossible when schedules get packed and temptation abounds. But with a few strategies, you can keep the holiday cheer and your exercise mojo alive! Plan and Prioritise: Treat your workouts like important appointments. Schedule them in your calendar and stick to them, even if it means waking up a bit earlier or swapping an evening social event for a quick gym session. Embrace Short and Sweet: Who says a workout has to be an hour-long odyssey? December is all about efficiency. Opt for shorter, high-intensity workouts or squeeze in quick bodyweight exercises at home. Every bit of movement counts! Deck the Halls (Literally!): Turn your home into a mini gym. Dust off those resistance bands or yoga mats, and use free online workout videos, like my free workout group! You might even surprise yourself with a creative and festive home workout routine. Buddy Up (Virtually or In-Person!): Having a workout buddy can be a game-changer. Find a friend (even online!) who can hold you accountable and motivate you during those busy December days. Embrace the Season: Turn holiday activities into workouts! Challenge yourself to a brisk walk while doing your holiday shopping, or turn wrapping presents into a mini squat session. Get creative and find ways to make movement a part of your December festivities. Focus on Progress, Not Perfection: Remember, consistency is key, not perfection. Don't beat yourself up if you miss a workout or indulge in a holiday treat. Just get back on track with your next workout and celebrate the small wins. Remember, December doesn't have to be a fitness setback. By planning, prioritising, and embracing creative solutions, you can maintain your commitment to fitness and approach the New Year feeling enthusiastic and accomplished!

The answer depends on the severity of your symptoms. Here's a guide to navigating exercise when you're not feeling your best: Listen to Your Body: This is the golden rule. If you feel miserable, achy, or feverish, rest is your best bet. Pushing yourself too hard can actually prolong your illness and potentially lead to complications. Focus on "Above the Neck" Symptoms: If your symptoms are confined to your head and neck – a runny nose, congestion, sneezing, or mild sore throat – gentle exercise might be okay. Low-impact activities like walking, yoga, or light cardio can help loosen congestion and even boost your mood. Skip the "Below the Neck" Blues: If your cold has migrated "below the neck" with symptoms like chest congestion, hacking cough, upset stomach, or muscle aches, exercise is a no-go. These symptoms indicate your body is already fighting hard, and exercise adds extra stress. Hydration is Key: Even with mild symptoms, hydration is crucial. Drink plenty of water before, during, and after your workout to prevent dehydration, which can worsen cold symptoms. Consider the "Neck Check": A popular rule of thumb suggests a "neck check" to determine if exercise is appropriate. If your symptoms are mostly above the neck, you might be okay with a low-impact workout. However, if the symptoms have moved below the neck, prioritise rest. Remember: When in doubt, err on the side of caution. Resting for a day or two won't derail your fitness goals, but pushing yourself when sick can lead to a longer recovery. Listen to your body, prioritise rest when needed, and you'll be back to crushing your workouts in no time!

Whether you're recovering from an injury, have limited mobility, or simply prefer a low-impact routine, seated exercises can be a powerful tool for improving your fitness and overall well-being. Strength and Stability: Seated workouts aren't just about gentle stretches. Resistance bands, dumbbells, and even bodyweight exercises can be used while seated to target major muscle groups and build strength. This can improve your balance, posture, and overall stability, leading to better everyday function. Improved Circulation: Sitting for extended periods can lead to poor circulation. Seated exercises that involve leg movements, arm circles, or even simply shifting your weight can help pump blood throughout your body, reducing the risk of blood clots and keeping you energised. Enhanced Flexibility: Seated exercises often focus on controlled movements and stretches that target key areas like your back, shoulders, and hips. This can improve your overall flexibility, reducing stiffness and pain, and allowing you to move more freely in your daily life. Mental Boost: Even gentle exercise releases endorphins, the body's natural mood elevators. Seated workouts can be a great way to combat stress and anxiety, leaving you feeling more relaxed and positive. Accessibility for All: Seated workouts are an excellent option for individuals with physical limitations or injuries. They allow you to stay active and maintain your fitness level while accommodating your specific needs. So, don't underestimate the power of a seated workout! They can be a great way to get moving, improve your health, and feel your best, all from the comfort of a chair.

This Christmas (yes I've mentioned the C word in November!), ditch the guilt and gift yourself something that supports your active lifestyle. Here are some ideas that go beyond the typical gym bag (although a new bag is never a bad call!): Upgrade Your Gear: Invest in a high-quality pair of workout leggings or a supportive sports bra in a colour or style that makes you feel confident. Embrace New Activities: Spark your inner explorer with a gift certificate to a rock climbing gym, a dance class you've been eyeing, or a stand-up paddleboarding session! Stepping outside your comfort zone can be incredibly rewarding, both physically and mentally. Tech Up Your Fitness: A fitness tracker can be a great way to monitor your progress and stay motivated. Look for one that tracks a variety of activities, has a long battery life, and offers features you'll actually use. Wireless headphones or a subscription to an on-demand fitness app are other tech-savvy options. Invest in Recovery: Self-care is crucial for any active woman. A high-quality foam roller or massage gun can help ease muscle soreness and improve recovery time. A luxurious bathrobe or a subscription to a meditation app can be the perfect way to unwind after a challenging workout. Fuel Your Body: Support your active lifestyle with a subscription box filled with healthy snacks or a cookbook dedicated to delicious and nutritious meals for athletes. Consider a consultation with a registered dietitian to personalise your nutrition plan and optimise your performance. Remember, the best fitness gift is one that empowers you to reach your goals and celebrate your amazing body. So go ahead, treat yourself!

However, there are effective strategies to combat these winter woes, and fitness is your secret weapon! Move Your Body, Boost Your Mood: Exercise is a natural mood elevator. When you engage in physical activity, your brain releases endorphins, the body's feel-good chemicals. Whether it's a brisk walk outdoors (weather permitting!), a dance class, or a session of weightlifting, getting your heart pumping can significantly improve your mood and combat feelings of winter lethargy. Embrace the Light: Lack of sunlight is a major culprit behind winter blues. When possible, prioritise activities that maximize natural light exposure. Schedule workouts during the day, or try a light therapy lamp during darker mornings. Light therapy can regulate your sleep-wake cycle and improve mood. Vitamin D Power: Vitamin D plays a vital role in mood regulation. In winter, sunlight exposure decreases, so consider incorporating Vitamin D-rich foods like fatty fish, eggs, or mushrooms into your diet. Vitamin D supplements can also be a good option, but consult your doctor first. Sweat Out the Stress: Winter months can be stressful, with holidays and changes in routine. Exercise is a fantastic way to manage stress. It helps release pent-up tension and promotes relaxation. Consider incorporating activities like yoga, Pilates, or meditation into your routine for added stress relief. Staying Active Together: Social interaction boosts mood, so fight the urge to hibernate! Join a group fitness class, find a workout buddy, or involve your family in active outings like ice skating or sledding. Sharing the experience with others can keep you motivated and add a layer of fun to your winter fitness routine. By incorporating these strategies, you can turn winter into a season of well-being and energy. Remember, even small changes in your activity level can make a big difference.