The BEST worst kept secret 🥰
A new team member is on the way in October 👶🏼
Not gonna lie these last 3 months have been hard…sickness (lots), tired and hungry all the time, but also not in fear of being sick…roller coaster of emotions, and not feeling like me as well as keeping this to myself!!
BUT I am in awe of what my body is doing, and here for this wild pregnancy journey 🫶🏻
Nothing will change in clinic for the time being, but when they do there will be plenty of notice…and as always if you are struggling with any aches or pains, get yourself booked in, to keep moving forward 💌
Women’s Day 2026 💕
Strength training is more than physical power; it’s a space where women rise, support, and redefine what strong looks like together 💫
We started with a sweaty workout out lead by yours truly, followed into an insightful talk from @beccameadowsnutrition covering fuelling, myth busting and supplements for women. We then had yummy snacks from @bumblebakehouse and tasty juices from @thecotswoldjuicery finally ending the day with a powerful yet relaxing yoga lead by @collectivefitnessbylotty 😍
Sharing a room with so many beautiful women, all with a different story and ready to lean into learning more about themselves and continue to grow together 🫶🏻
These types of events are what I get really excited by, and I hope to bring plenty more this year 💪🏼
ARC OF ATTRITION 🌊🏃🏻♀️
I can’t begin to describe yesterday’s race…I am beyond proud of myself, and keep getting emotional thinking about the experience 🥲 happy tears I promise, if you know me I’m a cryer 😅
42km (marathon) along the Southwest costal path, with 1100m of elevation starting in St Ives and finishing in Porthtowan. This was the longest I have ever run, on one of the biggest stages in trail running in the UK with @arcofattritionbyutmb being among some incredible athletes completing varying distances over the weekend 🏅
I have loved every minute of this process, the training learning all sorts and showing myself what I am capable of with the amazing guidence from @runfreephysio I wouldn’t be on that start line feeling confident without her help, keeping me injury free and strong throughout! Yes I know how to train for this sort of thing, but having someone to hold me accountable and join me on those bloody long training runs made it so much sweeter 🥰
Another thing I can’t get over was the support I had on the day from family, friends, clients & kind messages on Instagram! Really means more to me than you know 💕 a special mention to my cheer squad who chased me along the costal path surprising me spots along the route @bryonyl94@jameslancasterr@suzi.wilson.1@runfreephysio@kellymcgrathx@hazza_woodward06@juliette_dennyy
Hopefully I will get my medal this week so I can show you all the bling…which I have discovered means more to me than I thought…bring on medal monday 🤩🥇
Would I do it again…HELL YESS 🤩
Am I crying writing this…YES 😅
How am I feeling today…Hungry & can’t walk properly 🫣
Here’s to pushing your comfort zones, showing yourself how capable you are & having fun while doing it 🥰
Best way to spend a birthday 🥳
Friends, smiles, laughter and trails…how I want every birthday to be 🫶🏻 type 2 fun you might say 😉
First race for me and the bump too! Can’t believe my body is feeling strong and capable to keep me and baby safe but most importantly moving and powerful 💪🏼
Who’s says you can’t just rock up to races, no care about time or pace just taking in the views and having fun…I DO 🙋🏻♀️
Chocolate shoulders? 🍫
Shoulder stability is absolutely critical for any overhead movement—whether you’re doing presses, throws, or lifts like the snatch. Without it, you lose power, efficiency, and increase your risk of injury.
The shoulder joint is very mobile but fundamentally unstable. When your arm goes overhead, the joint relies heavily on muscles like the rotator cuff and scapular stabilizers to keep the humeral head centered.
In overhead actions (like a press or throw), force is generated from the ground up. A stable shoulder allows efficient transfer of force from: Legs → Core → Shoulder → Arm
You need both: • Mobility to get overhead • Stability to control that position
Too much mobility without stability = high injury risk
Too much stiffness = poor movement quality
There are a lot of factors that go into shoulder stability, strength and mobility, but by starting here, we can build a good foundation, to then progress and look at other areas…keep your eyes peeled for more on this 🏋️♀️
Try adding these movements to your program, to enhance your overall shoulder performance and keep it happy/injury free 🫶🏻
Strong women lift each other up 💪✨
This Women’s Day, we’re creating more than just a workout — we’re creating an experience. A space where strength is celebrated in every form and women come together to move, connect, and be inspired. 🫶🏻
Join us for a powerful, high-energy workout designed to challenge and empower you. Then hear from the amazing Becca Meadows, as she dives into female nutrition — breaking down how to fuel your body properly, support your hormones, supplements to support you, and feel your absolute best. We’ll close the day with the fabulous Lotty who will lead a grounding yoga session to reset, restore, and reconnect with yourself.
Because being strong isn’t just about muscles — it’s about understanding your body, nourishing it well, and surrounding yourself with a community that supports your growth. 🌺
Come sweat. Come learn. Come grow. 💖
🗓️ Sunday 22nd March
⏰ 10am - 1.30pm
📍 Catalyst Gym Cirencester
🎟️ £20 per ticket
Non Catalyst Members welcome
Spots are limited — DM us to reserve yours. Let’s celebrate the power of women together.
Strong legs. Strong mind. Strong miles 🫡
My Strength for Runners Workshop is designed with one clear focus: injury prevention.
We’ll break down the most common running injuries and show you how to strengthen the key muscles that protect your joints. You’ll learn how to build stability, improve form, and correct the weak links that often lead to injuries.
This isn’t random strength work — it’s smart, runner-specific training. You will leave with an understanding and knowledge to easily plug these into your weekly routine to keep your body bulletproof.
🗓️ Wed 4th March
⏰ 7 - 8pm
📍 Catalyst Gym - Cirencester
🎟️ £10 - book via my website (link in bio)
🏃🏻♀️🏃🏼♂️ Everyone & abilities welcome
Because the real progress happens when you’re able to train consistently — not when you’re sidelined. 💪
Comment 🏃 if you’re ready to build a stronger, more resilient and injury free runner!
TENNIS ELBOW 🎾
I have been seeing this a lot in the clinic over the last few months, chasing PBs at the end of last year or turned into a padel enthusiast…resulting in overusing that forearm/elbow, and now that niggle is becoming more of an issue
Tennis elbow is a very common overuse injury — and no, you don’t need to have ever picked up a tennis racket to get it.
It occurs due to irritation or small micro-tears in the tendons on the outside of the elbow, where the forearm muscles attach. These muscles are responsible for gripping and wrist movement, which is why this injury can creep into everyday life fast 🤕
Common causes:
➡️ Excessive gripping ➡️ Pulling movements ➡️ Wrist extension under load
When these are done repeatedly, the forearm extensors get overworked.
Without enough recovery time, the tendon becomes irritated. Push through it for long enough and you may notice: ➡️ Increasing elbow pain ➡️ Reduced grip strength ➡️ Difficulty with daily tasks (even opening a door!)
How can I help myself❓
1️⃣ Stop anything that causes more than 4/10 pain Pushing through pain will only piss it off more and slow recovery.
2️⃣ Adapt and conquer Change your grip, reduce load, or modify exercises to support recovery and do these rehab exercises!
3️⃣ Seek professional help Ongoing for 4+ weeks, if pain spreads into the forearm or strength is dropping — don’t ignore it.
If you’re nodding along to this…get these in your routine asap 🫶🏻
Medal Monday…finally🏅
Some of you may already know, but after the ARC I didn’t get given a medal…as they had ran out 😭 at the time I was frustrated and angry that I didn’t get one and felt that my finish line experience was ruined
Since waiting 2 weeks for my medal to arrive, I have realised that a medal is more than just a bit of metal that you hang round your neck. To me is symbolised way more! Recognition that I competed what I set out to achieve, a nod to the hard work I have put in to even be at the start line and the mental resilience when it got tough 🫡
But what I think has struck me more when that medal fell through my letter box…
Is the feeling of belonging and that I am good enough
The running space is forever growing and people shouting about what they are up to, how far/fast they went ect which can feel very overwhelming! But being able to shut out that noise (which is hard, bloody starva) and focus on YOU and your goals will mean more to you than you realise 🫶🏻
Trust the process and You are more capable than you believe!
Anyone else LOVE their medals from races they have done?
p.s I will shut up about my marathon now 🙈
Don’t prolong your recovery 🤕
Take your time, be kind and move when you are ready…non of this ‘recovery’ run shit, its not going to speed anything up, its going to in fact slow your healing process down 📉
Running is a high impact activity, so adding more stress to your system, physically & mentally, is prolonging your bounce back and putting you at higher risk of injury 🙅🏻♀️
Your recovery is just as important as the training/event! If you are struggling with anything post event, please do get on touch, so we can get you back moving freely and confidently 💌
Recovery is just as important during training too, regardless if you are building up to event, a rest day is not you being lazy (although social media may make you feel like this), its giving your body chance to heal, make changes and allow you to keep building on your performance 📈
Unsure what a recovery day should look like…
🧘🏻♀️ Minimal movement (off feet) e.g Netflix session
🍝 Carbs!! They are your friend (refueling) & Hydration
🫶🏻 No “recovery’ ride ect…this is still stress on your body
😴 Sleep!! Take a cheeky nap
🙋🏻♀️ Sports Massage…Let us help those aching muscles
Sometimes doing NOTHING is what your body is craving, we are all moving a million miles an hour, so a rest day may also help you mentally as well as physically
How many rest days are you including in your weekly schedule?
January recap 🌊☀️
Well what a way to start 2026…I’m still on a high from the most amazing month, and the focus was on me and my goals 🙋🏻♀️ and I’m proud that I put myself first (doesn’t usually happen)
A month filled with adventure, friends, cold weather, vitamin sea & finding out what I’m capable of 😍
I could chat about my costal path marathon for days, and already wanting to get out there and run again! But taking some time now to reflect and refocus on what I want to achieve for the rest of this year…
and that is to have fun with my running, drag as many friends along with me & make sure I’m providing the best service for my clients to help them achieve their goals 🥳🥰
Trust the process and don’t be afraid to put yourself first…your goals are just as important and who knows what you are capable of 🤩
What are your goals this year❓
I’m here for all the goals no matter how big or small, let me know if you need to chat it through, create a plan, or I can help you stay injury free & strong throughout 💪🏼💕
Who’s joining me? 🏃🏻♀️🌲🌳
I am back!! And ready to get you lovely women out on the trails 🌿 women in trail running is low, so let’s change that!! I want to build a safe place and community where we can support each other, share a passion of running and get out in nature together 🫶🏻
Details…
📍Old Kennels - Cirencester
⏰ 9am start
🏃🏻♀️ 8-10km - all paces welcome
🎟️ Free to join
☕️ Coffee, Cake & Chat post run
Just turn up and be involved as much as you like, come for it all or just the parts you want!
Women only run, bring family & friends even a furry one 🐶🐾
👟- trial shoes not need unless you have them, normal running trainers will be fine but there will be mud and you might get wet feet! Please bring water if you can 💦
Comment below if your coming along 🙋🏻♀️
