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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...

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...

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...

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...

Thank you so much to everyone that has sent messages of support over the past week. It’s been great to have such a positive response to the first preview of our gels! We have a few bits and pieces to tie up over the next couple of weeks - all will be revealed very soon - and then VALA will be out in the world.⁣⁣Stay tuned for our official launch date and don’t forget to sign up to our newsletter to be the first to know when VALA drops.⁣⁣Until then, keep it real.⁣⁣Gem ✌🏻

If you’re thinking of getting into mountain biking but don't know how to get started... look no further! We caught up with Jess Strange aka @velomejess to find out her top five tips for getting started. Jess is an excellent MTB guide in our local Afan Valley and is one third of women's mountain biking collective Sisters of Send, who are definitely worth checking out! Peep Jess's top tips below:HAVE A SUITABLE BIKEMountain biking can get a little rough so you need a bike which is built to withstand uneven terrain, technical obstacles and, ideally, have suspension to help absorb some of the bumps...