This year's theme is action because real change happens when we take action. Action for ourselves, action for others and action for our community. The action I am going to take to help others and the community is to talk about mental health. Not just talk about it, but hopefully give you some insight into how to recognise when yours needs some attention and some practical things you can do that genuinely make a difference.

You've been sitting at your desk for a couple of hours, deep in emails or a spreadsheet, and you get up to make a drink, and as you stand, something in your neck or your upper back protests. Not painfully, just a tightness, a stiffness, a reminder that your body has been held in one position for too long. You roll your shoulders, move your head slowly from side to side, and gradually things loosen up. You carry on with your day and don't think much more about it. Then it's th

HIIT and strength training: what's the difference and why does it matter?

The one thing you can do today to improve your training, health and the quality of your life from a women's fitness and run coach in Breamore, near Fordingbridge, Hampshire.

The idea that exercising on an empty stomach forces your body to burn fat for fuel has become widely accepted in fitness circles — and for some people, in certain contexts, there is research to support it. Now, as the Run Fit Fordingbridge studio in Breamore has a predominantly female clientele, this comes up from time to time. Some women find it difficult to eat before exercising, or feel that training without food will help them burn more body fat and change their body comp

Strength training for women over 40: five reasons it's non-negotiable for bones, running, body composition and wellbeing

Life for many women has become a constant juggle. Work, family, caring responsibilities, emotional load, housework, training goals, and the pressure to “keep everything going” can easily build into a level of strain that feels endless. Even when you enjoy the things you do, the cumulative weight of it all can leave your body tired, your mind overloaded and your nervous system running on empty. In my work at Run Fit Fordingbridge—a women’s-focused boutique studio and offering

It's January. Maybe you've added in that extra class, started lifting heavier weights, or begun building your weekly running volume for a spring marathon. Or perhaps you've taken the plunge and started exercising for the first time in years. Then two days later (or even the next morning), that familiar muscle ache arrives. I'm feeling it myself this week. I've upped my training for my May marathon and have a few aches and pains making their presence felt. We've all been there

There's a lot of talk about "losing weight" this time of year. The scales come out, resolutions are made, and suddenly everyone's focused on that number going down. But we need to shift our thinking. Losing weight isn’t just about shifting the scales – its about changing body composition – so reducing body fat while building and maintaining lean muscle mass, and the approach to achieving this is quite different from traditional "weight loss" thinking. Food choices and managin

It's December. Everywhere you turn there are tins of chocolates, festive treats in the office, mince pies at every gathering, and that constant stream of sweet goodies that seems impossible to escape. Then your colleague comes into the office and tells you that you shouldn't be eating that satsuma as its full of sugar as well. So let's talk about sugar—what it is, how it affects your body, and most importantly how to make good choices. Chocolates Understanding different types

Protein seems to be the most talked-about macronutrient in the fitness world. So it's time to look at what science is telling us – specifically related to women who are active. What is protein and why does it matter? Protein is one of the three macronutrients your body needs (along with carbohydrates and fat). Unlike carbs and fats, which your body primarily uses for energy, protein serves as the building blocks for nearly everything in your body—your muscles, bones, skin, ha

If there's one macronutrient that gets more confusing and contradictory advice than any other, it's carbohydrates. Low-carb diets promise rapid weight loss. Keto enthusiasts swear by cutting them out almost entirely. Meanwhile, endurance athletes can't imagine training without them. So what's the truth? At Run Fit Fordingbridge, I believe in cutting through the noise and looking at what the science tells us—especially the research specific to women. Let's talk about carbohydr

What should I be eating again? Do you ever feel overwhelmed by conflicting nutrition advice? One day carbs are the enemy, the next day they're essential. Fat was demonized for decades, now it's supposedly the key to health. Should you be eating six small meals or intermittent fasting? Is breakfast really the most important meal of the day? If you're confused about what to eat, then you're not alone. The constant stream of contradictory information makes it incredibly difficul

My week away last week made me reflect about the passage of time. I found myself in the same place I'd visited 10 years earlier - when I had just started running. Back then, there's no way I could have run 20k over the challenging terrain we covered this holiday. In fact, it wouldn't even have occurred to me to try. That reflection became even more poignant when I realised that September 25th marks 30 years since I qualified as a nurse. Thirty years – where did that go? Looki

After completing the Jordan Ultra Challenge in April, I had planned to tackle another big endurance event in October. But for various reasons, I made the decision to move it to next year instead. What followed was something I hadn't experienced in a long time during the summer months—a lighter training load that allowed me to catch up on all those things that get pushed aside when you're deep in endurance training mode. Rediscovering Balance This summer I've been seeing frien

Do you ever feel like your body needs something different—not more intensity, but space, stretch, and a reset? Movement is more than just pushing harder or faster. It’s about supporting your whole self: physically, mentally, and emotionally. Practices like Yoga, PureStretch, and Pilates can offer gentle yet powerful ways to improve your well being, whether you’re an athlete, desk worker, or somewhere in between. Here’s how these mindful movement sessions support your body and

With the current heatwave, I've had lots of questions about how I can even run in the heat but also how others can run safely in hot weather. While these temperatures are more intense than we're typically used to, I personally don’t avoid running in warm conditions all together. I’ve done a few desert marathons, I know my health status, my body, take lots of precautions, and adjust my pace and expectations accordingly. Whether you're out on coastal routes with a welcome sea b

Have you ever wondered how often you should be working out? The frequency of your workouts can make the difference between seeing results and spinning your wheels. Let me break down what the research actually tells us about workout frequency for the goals most women have. Workout plan For Building Strength: 2-3 Sessions Per Week If your goal is getting stronger, the research is clear: 2-3 strength training sessions per week is the sweet spot for most women. Studies show that

A sense of community and of a shared identity, is good for our health. A feeling of simply belonging and being part of a peer group fosters good emotional well-being, meaning we’re less likely to experience loneliness, anxiety, stress and depression, which can also mean better physical health. But how do we find somewhere to fit in? Could small group fitness classes be at least part of the answer? I think so. But before we explore why, and how Run Fit Fordingbridge can help

Whether you're training for your first 5K or managing the demands of everyday life, your body deserves more than just the workout itself. At Run Fit Fordingbridge, we understand that staying active brings incredible benefits—increased energy, better sleep, improved confidence, and that wonderful sense of achievement. But we also know that combining regular exercise with desk work, busy family life, and daily stresses can sometimes leave you feeling tighter than you'd like. Sp