Creating the perfect nutrition plan to meet your needs is just a series of simple steps. The perfect nutrition plan will keep you fuelled, keep you at the weight you need to be at to perform optimally and keep you feeling great at all phases of your training. If you can ensure that you follow these “10 rules to live by” day in day out, you will build a solid nutrition foundation. 1. Come Back To Earth This simply means choosing the least processed forms of foods (specifically carbohydrates) when building the majority of your meals. Typically, the less processed the foods the closer the food th ..read more

Spring is here – it’s time to consolidate your winter training to get fitter, faster and stronger. Does anybody truly enjoy training over Winter? It’s cold, wet, and gets dark early. Your running laundry pile is constantly overflowing with leggings and long sleeved tops. Winter running is a slog, but you did it! And now it’s time to give yourself a pat on the back for all the hard work and consistency from November until now. An entire Summer of running is around the corner, but first we have to assess and plan. How to build on your Winter running training: It’s always a great idea to get stra ..read more

Smash your sub-2 hour half marathon goal with our training guide Finishing a half marathon in under 2 hours is a big goal for lots of runners. It’s achievable but not easy; challenging but not impossible. Here’s how to do it. What does it take to run a sub-2 hour half marathon? Hitting 1:59:59 pace for a half marathon means holding 9:10 minute/mile or 5:51 minute/km pace for 13.1 miles. You need to be able to do 20-30 miles a week in training, and ideally have a recent 10K time of 54 minutes. Your sub-2 hour training plan will build the conditioning you need to hold that pace for 13.1 mil ..read more

You know sleep makes you feel good. But did you also know it can help you run faster and recovery better? It can even help you lose body fat. Sleep is our secret weapon for sports performance, weight loss, a healthy immune system, and even how well you deal with food cravings. Good quality sleep can transform your running performance. But how many of us honestly get a good night’s sleep most of the time? Sleep For Weight Loss Sleep helps balance levels of the hormones leptin and ghrelin. Ghrelin tells your body it’s time to eat, and leptin helps your body recognise fullness. And when you haven ..read more

Are you guilty of not stretching enough after long training runs? If you’re training for a half-marathon, here are the stretches you must be doing. Child’s Pose Kneel on the floor with your knees slightly apart. Lean down onto your knees, bringing the chest to the floor. Allow the head to relax and stretch the arms out in front with the hands on the floor. Relax in this position and feel the stretch in the arms, shoulders, back and hips. Downward Facing Dog Another yoga pose which is a fantastic stretch for runners. Begin on all fours and then push up onto hands and feet, keeping your hips and ..read more

It’s that time of year! If you’re ramping up the miles for a Spring marathon, take time out of your running routine to look after your body. Check Your Running Shoes At this time of year, it feels like you spend more time in running kit than in regular clothes. When’s the last time your running shoes got a health check? We recommend making a note in your training diary about which shoes you wore, so you can keep an eye on how many miles they’ve done. Replace them as soon as you notice uneven wear, splits or cracks, or once the trusty shoes have cranked out 500 miles. Are you sure you’re wearin ..read more

Unwinding the Mind: Exploring the Powerful Benefits of Mindfulness Meditation Discover the benefits of mindfulness meditation, including its impact on mental wellbeing, physical health, and techniques for practice, supported by research findings. Mindfulness Meditation: An Overview: Mindfulness meditation is a practice that encourages individuals to focus their attention on the present moment, without passing judgment on their thoughts, feelings, or sensations. It involves techniques such as concentrating on the breath, observing thoughts, and acknowledging bodily sensations. This form of med ..read more

Finding Motivation and Support. Utilising Accountability and Support Systems: Finding motivation and support are essential components of a successful health and fitness journey. The use of accountability and support systems, such as finding an accountability buddy or joining a group, can significantly enhance an individual’s commitment and perseverance. By sharing progress and challenges with a trusted partner or group, individuals create a sense of responsibility and encouragement that fosters consistency and determination. For instance, engaging in regular check-ins with an accountability pa ..read more

Succeeding with Your New Year Health & Fitness Resolution: A Complete Guide for Goal Setting, Motivation, and Overcoming Obstacles: Part 1 How to Succeed with Your New Year Health & Fitness Resolution: Exploring the significance of setting achievable goals, focusing on daily habits, finding support, incorporating charity, tracking progress, overcoming setbacks, and establishing short-term, medium-term, and long-term goals to maintain motivation and achieve long-term success. Introduction: Exploring the Significance of New Year Health and Fitness Resolutions As we embark on a new year ..read more

Revamp Your Diet: Practical Tips for Healthy Eating in the New Year! A brief article on healthy eating tips for the new year, including realistic goal setting, incorporating nutrient-rich fruits and vegetables, embracing whole grains, minimizing processed foods and added sugars, hydration strategies, efficient meal planning and preparation techniques, and achieving balance and moderation in nutrition. Realistic Goal Setting for Healthy Eating: When embarking on a journey towards [healthier eating, it’s crucial to begin by evaluating your current dietary habits and pinpointing areas that can b ..read more