My Blog

Latest posts from Heidi

Yesterday I wrote about how the way you load your joints and move is critical to being able to activate the glutes.
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April 10, 2021

There is no point being able to do lots of hip thrusts to strengthen them, if the way you are walking means you aren’t loading them. At the same time we need to make sure that there is nothing else preventing these muscles activating.

So proud of client Helen’s consistency and progress over the last year.
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April 10, 2021

Helen has big running goals but having experienced recurring injuries in the past, knew that if she tried to train through the pain, she wouldn’t be able to achieve her goals.

A big shout out to my client Jane.
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April 10, 2021

Jane has been working with me remotely and has made so much progress over the last 6 months overcoming a long term achilles issue which forced her to stop running.

LADIES GET OFF THE SCALE!!!
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April 10, 2021

The scale fluctuates yet we place so much of our self worth, motivation and happiness into this number.

A big shoutout to my client Tracey Compton.
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April 10, 2021

Her hard work, patience and willingness to learn have enabled her to manage her arthritis without medication, and lose 5lbs in 2 months - by breaking a cycle of under eating and eating more!

YOU HAVE TO SLOW DOWN IF YOU WANT TO GET FASTER!
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April 10, 2021

This is something I really struggled to get my head around. I used to always approach every training session with the more is better mentality. I used to think that if it wasn’t hard, it wasn’t productive.

YOU HAVE TO FEEL PAIN IF YOU WANT TO CHANGE YOUR LIFE!
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April 10, 2021

I used to avoid looking in the mirror as I was so ashamed of what I saw. I hated the way I looked. The fact I had to wear baggy clothing to hide what others saw, and my insecurities.

BOOST YOUR HEALTH IN JUST 90 SECONDS A DAY!
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April 10, 2021

With age comes wisdom! As I have gotten older, I have become more and more aware that to be healthy and perform well we need the ying with the yang.

HOW UNDERSTANDING HOW MY BODY IS CHANGING HELPED STOP ME FIGHTING MY BODY
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April 10, 2021

I compete as a lightweight rower - so body weight is important to me at the moment. I never used to have to worry about making the weight, but this year I have noticed a big change in my body. 

Comparison is the thief of joy.” — Theodore Roosevelt
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April 10, 2021

I have a confession! I have struggled with my mindset over the last couple of weeks and let old ways of thinking creep back in and drag me down.

It's not training, eating 'clean', consistency or lack of motivation stopping you achieving your dreams.
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April 10, 2021

It's your mindset. Believe you can, and you will.

SOMETIMES A COACH’S JOB IS TO HOLD YOU BACK!
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April 10, 2021

There are some days when you do need to show up if you’re feeling tired, but there are some days when you need to take a step back. But knowing when to push through, and when to take a step back is hard.

To change habits you don’t need to “push yourself more” or have “more motivation”.
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April 10, 2021

What you do need is simple and easy steps and a big WHY/reason to change.

A massive shout out to strength and conditioning client Carol Woodward
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April 10, 2021

The key to Carol’s success is simple - hard work, consistency and a desire to learn. Priority this year has been to make Carol’s body more durable so her body can cope with the demands of training on the erg and enable her to train consistently - for life. 

Guess what doesn’t happen fast?
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April 10, 2021

LITERALLY EVERYTHING YOU WANT TO HAPPEN FAST…* Fat Loss * Muscle Growth* Improved Performance * Coming Back From Injury* Confidence* Self-Awareness* Establishing New Habits* Success

I am driven to be the best coach I can be.
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April 10, 2021

Nothing makes me more happy than sharing my passion and knowledge to help people become wise athletes, so they too can be the best version of themselves.

HOW INJURY TAUGHT ME A VERY IMPORTANT LESSON
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April 10, 2021

I learned a very valuable lesson 6 years ago when I was competing as a cyclist, and I want to make sure you don’t make the very same mistake. 

DON’T WASTE TIME FOAM ROLLING YOUR ITB!
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April 10, 2021

I used to regularly roll my ITB and my god, it was so painful! Naturally I thought it must be doing some good - but pain does not equal effectiveness and in this case too much pain will do more harm than good and inflame the tissue.

LACK OF SLEEP HAS KILLED ME!
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April 10, 2021

Over the last week I have experienced first hand how important sleep is! I am an 8 hour a night girl and a few consecutive nights of below 6, has wiped me out!

We need to stop negotiating for junk food aka. sweets, soft drinks, desserts, biscuits, beer, etc. with exercise.
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April 10, 2021

You don't have to do anything to eat and drink whatever you want.Never punish yourself with physical activity after eating something, whatever it is.Enjoy the foods and drinks you eat and feel good about them in the moment. Enjoy going for coffee or a few beers with friends. 

'Emotional health is so strongly associated with physical pain that in many cases it correlates much higher than biomechanical ‘dysfunction’.
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April 10, 2021

Although pain can definitely stem from tissue damage, many studies have shown a high correlation with issues like back pain, depression and anxiety. 

"I think I can."
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April 10, 2021

"I think I can." "I think I can." "I think I can." Anyone here remember "The Little Engine That Could"?

Do you feel power and energy leaking out of your core when you cycle or row?
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August 12, 2020

Cyclists! Do you struggle to minimise upper body movement?Rowers! Do you struggle to sit up tall and maintain your posture? As you fatigue do you start rounding the shoulders and bending the lower back? 

Ripped Abs Does Not Equal a Strong Core!
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August 12, 2020

Why you need to learn to breath efficiently to improve your core stability - part 2 

Breathing and The Diaphragm - The Solution To Your Lower Back Pain!
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August 12, 2020

Do you ever train the diaphragm in your core workouts? Core stabilization starts with proper function of the diaphragm and this is why you should start training it now!

Are you wasting time training your core ineffectively?
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August 12, 2020

My top tips on how to improve your core stability to help you move better, perform better and feel better

Is your nutrition holding you back from hitting your goals?
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August 12, 2020

Are you confused about all the conflicting dietary advice out there today – low-fat, low-carb, no dairy, no grains, paleo, etc. Is fasting the answer? What should you actually eat? How much of it should you eat? 

Are you a female desperate to lose weight, and feel more confident in yourself?
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August 12, 2020

I know how it feels to be overweight, lacking in self-confidence with low self-esteem Is food restriction and hours of boring cardio taking its toll on you physically and mentally and you are still not getting the results your hard work deserves?

Do you constantly feel stressed, anxious, and exhausted, and find it hard to switch off and relax?
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August 12, 2020

Do you find stretching just doesn’t seem to make any difference to your flexibility? If you answered yes to both of these questions then listen up as this article might help solve your problems! 

Are you confused and overloaded with information when it comes to training zones?
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August 12, 2020

Here I have tried to summarize and simplify the basic principles of using zones to help make things a bit clearer for you.

The Mind-Muscle Connection
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August 12, 2020

I incorporate the principles of Pilates into all my strength and conditioning coaching. In the same way that an aerobic base provides the foundation for improving your top end, the Pilates principles lay the foundation for building strength. Centering, concentration, control, precision all enhance the mind-muscle connection.

Why we need to slow down to speed up
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August 12, 2020

Unfortunately a lot of endurance athletes train with a ‘no pain no gain’ mentality – and I was definitely guilty of training with that mentality until I started working with my coach Eddie Fletcher, the Lead Sports Scientist with Wattbike. 

Announcing an exciting new addition to my gym which I can’t wait to use with my clients – the Wattbike!
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August 12, 2020

Wattbike is the only indoor bike that accurately illustrates and measures pedalling technique to help the rider gain power and speed, and conserve energy. 

The importance of posture for cyclists
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August 12, 2020

At the end of a long ride does your chest drop putting strain on your neck to lift your head up? Does all your weight fall into the front of your arms and shoulders? Does your lower back start to ache? 

Why is strength training so important?
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August 12, 2020

Strength training is not just beneficial to athletes looking to improve their performance. It is vital for health, and everyone should incorporate resistance training into their weekly routine.

My opinion on different types of workout gear
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Sarah Fischer
October 10, 2015

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Upcoming training programs we are implementing
By
Sandra Bullock
October 10, 2015

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A health and fitness magaine that we like and why!
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Peter Johnson
October 10, 2015

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Any supplements or products we've used and recommend
By
Sandra Bullock
October 10, 2015

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