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Leave the headphones at home

Leave the headphones at home

Since I first started running, I've always left the house with my headphones fully charged and my playlists queued up. This was largely because I used to run in busy cities and listening to music helped to mask the background noise whilst keeping my pace on track. ⁣⁣It was only when I started to do more trail and beach running around South Wales that I found enjoyment in running without headphones, as it allowed me to be more present and focus my thoughts. I was able to listen to the sound of the birds chirping or the waves crashing, rather...

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TOP FIVE TIPS: IRONMAN - with Michala Thomas

TOP FIVE TIPS: IRONMAN - with Michala Thomas

We caught up with our long-time friend and Ironman finisher Michala @shesthebeat to ask for the top five things she wishes someone had told her before entering her first @ironmantri. Safe to say Michala’s advice below is invaluable for anyone thinking of signing up to IM... EFFORTI already knew how much time and effort it was going to take but I did not realise how emotionally taxing it would be to put Ironman above everything else in my life for those six months. I'm talking lots of crying and breakdowns. But it's okay, you're pushing yourself to the ultimate limit. Social life? Love life?...

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Celebrate your daily achievements

Celebrate your daily achievements

As the saying goes “Don’t look back, unless it’s to see how far you’ve come”. However, sometimes we work so hard to achieve a goal that instead of giving ourselves a pat on the back and thinking “I actually did it!”, we end up getting preoccupied with fixating on what to achieve next.Reflecting on our achievements and tracking smaller daily efforts can enhance our sense of motivation and in turn boost our confidence. Celebrate the wins - be it training for an extra day or taking on a route that seemed terrifying a few months ago. Acknowledge a change in...

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Create your own HIIT workout at home

Create your own HIIT workout at home

It’s no secret that I love a good HIIT (High Intensity Interval Training) workout as they can be super quick and convenient, as well as really putting me through my paces. They’re great for conditioning and can be integrated into an endurance program 2-3 times per week to build strength and add a bit of variety. I often find myself tweaking other HIIT programmes to include exercises that I enjoy or removing any moves that aggravate old injuries, which has led me to designing my own workouts each week. Not only has this been heaps of fun but it allows me...

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Rediscovering your exercise mojo

Rediscovering your exercise mojo

Some days, finding the motivation to get out there can seem tougher than others. In case you’re in need of a training kick-start check out our top tips below.LAY OUT CLOTHES THE NIGHT BEFORE When I worked in an office job, this was the one thing that got me motivated to squeeze in a pre-work gym session or run. Not only did this allow me to get up and out of the door at record speed but they served as a reminder of the promise that I’d made to myself the day before - when I was arguably less tired and significantly more...

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Why we should stretch more

Why we should stretch more

I'll admit that before starting my personal training course, my stretch routine consisted of a few half-hearted tricep stretches and quad stretches before getting on with my the rest of my day. As I mentioned in a previous post, I was definitely guilty of not dedicating enough time to stretching purely because I found it a bit... well... tedious (there, I said it!).⁣⁣Since learning more about the different forms of stretching, I've become a recent stretch convert, and have made more of a conscious effort to factor in 'stretch time' after each run and gym session. Since doing so, I'm...

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