News

Cool it!

Cool it!

It's easy to grind to a halt after a tough session and channel your inner Peaches. However, cooling down is an essential part of any workout. Taking the time to do so restores the body and mind back to a pre-exercise state. Gradually tapering down to a lower intensity decreases heart rate and regulates body temperature. It also prevents blood pooling in the extremities, which is caused by an enlarged vein size to allow increased blood flow from the heart. ⁣⁣The type of exercise that you've been doing will dictate what type of cool down approach you should take. If you've been performing...

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The power of persistence

The power of persistence

In the words of Napoleon Hill “Patience, persistence and perspiration make an unbeatable combination for success”. Whether it's finishing a couch to 5k, smashing a distance swim or nailing an enduro challenge, the 'three Ps' (emphasis on the perspiration) are a simple reminder to keep moving forward.Chip away at your goal day by day, week by week and don't forget to reflect on how much stronger or faster you have become since you started out. I find that keeping track in a journal or looking back over fitness tracker stats really helps for this.Sometimes we get so caught up in...

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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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