Why reviewing your 2017 goals at the 6 month mark is key to success.

At the start of 2017 I set out my goals for the year and shared these with you all. As we approach the end of June this is a great time to reflect and look at the progress made so far. All too often we set ourselves targets, start full of focus and then berate … Continue reading Why reviewing your 2017 goals at the 6 month mark is key to success.

July Newsletter

Here are all the dates and opportunities for you to get fit and healthy in July. Don't forget that I am on holiday from Sunday 16th July to Monday 24th July inclusive. If you haven't already given me your holiday dates yet then can you please do so. I am keen to get my diary … Continue reading July Newsletter

June Newsletter

Here are all the dates and opportunities for you to get fit and healthy in June. I have also included holiday dates for the summer too so you can plan ahead. There should be something for everyone - please get in touch if you want any more information or if you can't see what you … Continue reading June Newsletter

30 Burpees for 15 days – how hard could it be?

Social media is full of fitness challenges with squats, lunges and planks to name a few. I struggle to endorse many of these as they are huge repetitions of one very specific movement which for some could cause very real muscular imbalances. So when the Burpee challenge popped up I smiled. A burpee (for those … Continue reading 30 Burpees for 15 days – how hard could it be?

May Newsletter

Here are the dates for your diary and great offers to get you in shape and ready for your summer holidays. 55+ Circuits - Booking essential. New block starts Tuesday 25th April and costs £30. Classes are on Tuesdays 1.30-2.30pm in Dunlop Church Hall. Dates are then 2nd, 9th, 16th, 23rd, 30th May. To book … Continue reading May Newsletter

April Newsletter

Here are all the dates and opportunities for the month ahead. Outdoor Bootcamp. Next session is Saturday 29th April 8-9am.  Meet at Stewarton Sports Centre Car Park and the cost is £5.  Suitable for all abilities as you work at your own pace with a mixture of cardio, strength and flexibility training.  Why not try … Continue reading April Newsletter

Feeling stressed? Why finding even one hour in a week for yourself is worth it.

We are constantly bombarded with images of celebrities working out, hearing about the next diet to deliver incredible results and health advice that changes from one week to the next.  In the midst of all this we are all busy juggling work and family commitments and struggling to get everything done. So the question is … Continue reading Feeling stressed? Why finding even one hour in a week for yourself is worth it.

Dates for December & your chance to sign up for my new ‘Stretch & Relaxation’ class for 2017

Today you will find all the dates for December and the arrangements for training over the Christmas break.  You will see that I am taking some time off but will be working on January 3rd and 4th.  If you want to book a session then please let me know.  2017 is going to be an exciting … Continue reading Dates for December & your chance to sign up for my new ‘Stretch & Relaxation’ class for 2017

Black Friday deal – chance to pamper or challenge yourself or a friend at an amazing discount. Ends midnight on Friday.

We are hurtling towards the end of the year so here are all the important dates for training over the next few months.  There is a great offer for Black Friday which is only available until midnight on Friday which can be used for training or for massage.  You can find the details below with … Continue reading Black Friday deal – chance to pamper or challenge yourself or a friend at an amazing discount. Ends midnight on Friday.

Why sharing successes is the most effective way to inspire others.

The nights are getting darker and the clocks have just gone back. That means we are really heading into winter and hurtling towards Christmas. It is about now that everyone starts to panic about party outfits and making the most of the 7 weeks or so until the holidays arrive. If you really put your … Continue reading Why sharing successes is the most effective way to inspire others.

Autumn dates for your diary, new challenges and new projects

Welcome to my Autumn Newsletter. As the mornings get darker and the evenings too it is ever harder to keep focused and continue to get out and train. Here are some opportunities for sessions, ways to mix up your training and an offer to really challenge you in the lead up to Christmas. There are all the dates for your … Continue reading Autumn dates for your diary, new challenges and new projects

Ignoring the pain won’t make it go away – this is for everyone who has a niggle and is hoping that it will disappear…..

After having had a flurry of massage clients with training induced injuries I thought it would be worth giving you all a gentle reminder about the importance of taking good care of yourselves. Time after time a sore calf then turns into an Achilles issue or a tight quad triggers knee pain. If you regularly … Continue reading Ignoring the pain won’t make it go away – this is for everyone who has a niggle and is hoping that it will disappear…..

Pushing your boundaries – why we should all take a chance.

That was a busy week! First the Inverclyde Sprint Triathlon on Sunday, then the Great SwimRun at Loch Lomond on Friday evening and a 13 mile walk on Sunday. My body has certainly been challenged and I am struggling to keep my eyes open but the after effects go so much further than the physical. … Continue reading Pushing your boundaries – why we should all take a chance.

How do you feel about change? Back to work, a new term and everything is different…….

Do you like change?... That is always a tricky question to answer. I know lots of people that get really stressed and more than a bit panicky just thinking about things changing. I like to know what is what but certainly over the past few years have learned to see it as an opportunity rather … Continue reading How do you feel about change? Back to work, a new term and everything is different…….

Overindulged on holiday? Read on to find a great offer to get you back on track

Holidays are great times. You only need to look at Facebook over the last few weeks to see photos of families away enjoying time together in the sun. It’s great to take time out of your routine and to relax. We all work hard and a change of pace is a good thing. It's only … Continue reading Overindulged on holiday? Read on to find a great offer to get you back on track

Finding your mantra – stepping out of your comfort zone and taking the plunge

Do you remember how as a child you just did things without worrying about whether you could or what might go wrong? No panic about looking silly or being outside your comfort zone. Now fast forward to the future. I see so many people losing confidence as they grow older and worrying about things that … Continue reading Finding your mantra – stepping out of your comfort zone and taking the plunge

Early Morning Outdoor Bootcamp 1st-5th August – blast your fitness

Here is your chance to book your place on the fit4evermore Summer Outdoor Bootcamp. As in previous years there will be early morning sessions for 5 days running to be booked and paid in advance. This gives you a chance to get outside, step up your training and have some time to yourself before heading … Continue reading Early Morning Outdoor Bootcamp 1st-5th August – blast your fitness

Training breaks your body down. Recovery is what brings it back stronger.

You may have seen them in the supermarket and read about them but what is a foam roller and what do you do with it? The quick answer is that it delivers a quick myofascial release, easing tension in the muscles you are rolling. Still none the wiser - don't worry you will soon be … Continue reading Training breaks your body down. Recovery is what brings it back stronger.

Taking good care of yourself and working with your body as you age.

We have all heard the phrase 'Old age doesn't come alone' and I am sure that many of you are starting to feel stiffer and tighter than you used to. We don't spring out of bed in the morning as we used to and the after effects of activity can have us shuffling around for … Continue reading Taking good care of yourself and working with your body as you age.

Taking the time to slow down – less really is more….

Is doing everything at 100 miles an hour good for us? We are all racing around fitting in work, housework, cooking, looking after family, endless activities and then throwing hard fast paced training into the mix. Is it realistic to keep going at this frantic pace or would we get more from slowing things down … Continue reading Taking the time to slow down – less really is more….