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What started out as a conversation with my marathon-running partner Dann in the early days of VALA has since become our catchphrase. 'KEEP IT REAL' initially stood for 'KEEP IT natural and eat REAL food' but it has developed into so much more than that.KEEP IT REAL is all about being genuine, honest, authentic and kind to ourselves. It means having a positive mindset and getting out of bed to train on a muggy morning, when all you really want to do is snooze the alarm. It symbolises showing appreciation for family and friends for always waiting enthusiastically at the...

The days are getting longer and spring has finally arrived, which makes training outdoors far more appealing! Whilst I really enjoy using the treadmill for a warm up and interval training, nothing beats going for a run up the Afan Valley or down Aberafan beach. Being surrounded by the trees or the ocean is the ultimate escape and I immediately notice the change in my attitude towards running. Rather than begrudgingly watching the time and distance creep up on the treadmill, I feel present and notice the fresh air filling my lungs whilst enjoying the surroundings.Not only does training outside...

The sun is shining and British summertime ️has finally arrived! Time to crank open the windows, go for a walk with the sun on your shoulders and press play on our VALA MIX: Garage playlist. Click here to listen to VALA MIX: Garage now

Whilst out running this week I remembered a phrase from one of my favourite Ed Mylett podcasts..."One more". I was tired and it was lashing down with rain - I live in Wales, after all! I REALLY wanted to give up but that voice in my head said "Just one more lap - you'll thank yourself later" and it completely changed my mindset.My determination suddenly came back and I thought of how much I would benefit if I continued to do one more lap on a weekly basis. I thought of how I would get stronger, faster and prove to myself that I can...

Long-time friend of VALA and award-winning triathlon coach Richard Emmett aka @emmporiatriathlon has put together his top coaching advice for those of you that might be thinking of getting into triathlon training.As well as representing GB at the World Championships in Australia, Rich is also a fantastic coach and the founder of Virtual Athlete virtual training. Read his top five tips below:CONSISTENCYImproving in performance is all about your body adapting to the various challenges you give it. In order to keep adapting and improving, keep up with your training. There’s no need to overtrain, but regular manageable sessions pay far more dividends than the...

It’s been nearly two years since I started recipe testing for an energy gel made from natural ingredients, which my partner could eat during his marathon training. I considered what he would NEED in a gel (carbs, sugars, salt) but also what he would ENJOY about it (taste, texture, kind on the digestive system). The biggest compliments that we’ve received from our testers is that VALA 'tastes like real food' and 'something that I could eat with my porridge, smoothie or yoghurt'. I've been told through big grins that it tastes like 'salted caramel' or ‘liquid toffee', which I think...