With the summer holidays starting & kids being at home, I wanted to give some tips to get into a routine & keep on track. I completely appreciate that life gets busier during the holidays, routines go out the window a little, more spontaneous moments (bbq's, ice cream trips, meals out etc) which are also part of making memories!. But this is also when having a simple holiday routine can make such a difference not just for your goals, but for the whole family. A few ideas that can help: 🥗 Meal plan together on a Sunday Get the kids involved! Let everyone choose one dinner for the week. It teaches them that food is something we plan for, not just something that appears when we’re hungry. Get them to help writing the weekly shopping list. 🧠 Teach them about nutrition I'm not talking about calorie counting / losing weight but kids are never too young to learn why we include protein in our meals, why fruit and vegetables matter, and how different foods help our bodies. Get them involved with cooking, shopping, and building balanced, colourful plates! 🚶‍♀️ Start the day with movement It doesn’t need to be a workout, just fresh air, steps, and starting the day with a positive habit. Few example: quick 20 minutes family morning walk before 9am (if somewhere they can go on scooter/bike/roller blades that helps too!), 20 minutes of playing football in the garden, raining? 20 minute dance party in the lounge! Anything you get you moving! 🍦 Be mindful of the “extras” One of the biggest things I see during the holidays is calories creeping in without us really noticing e.g. finishing the kids’ leftovers, picking at snacks, extra treats because “we’re out anyway”, ice creams, drinks, etc. None of these things are “bad” and you absolutely should enjoy making memories with your family ❤️ The goal isn’t to avoid ice creams or fun days out it’s just being aware that these little extras can add up quickly if they’re happening every day. The best approach is showing your kids that balance looks like enjoying treats and still looking after your body with nourishing meals, movement, and routines!

@Simon Johnson are the Thursday calls still scheduled? I receive emails to say so but when I click the Skool link am advised it is happening in 5 days time. This has happened now the past couple of weeks. Cheers.

Make sure your easy runs are actually easy We have all done it. Me included, turned our easy runs into a fun push of pace Because we get that high and it feels good BUT Easy runs being actually easy......Why does it matter? Most of your aerobic adaptations happen when training at a low enough intensity to build your aerobic system effectively. Benefits include: ✅ Improved endurance ✅ Better recovery between sessions ✅ Increased aerobic efficiency ✅ Stronger aerobic base for faster running later The problem? Most runners judge effort by pace. As fitness improves, terrain changes, weather changes and fatigue changes, pace becomes a poor guide for easy running. Many runners use wrist-based heart rate, but these are inaccurate How to fix it: ✅ Use a chest strap ✅ Slow down more than you think you need to ✅ Keep the run conversational ✅ Focus on breathing rhythm rather than pace ✅ Leave the run feeling like you could comfortably continue ✅ Stop letting your music dictate your pace The goal of an easy run isn’t to prove your fitness. It’s to build the aerobic engine that allows you to run faster when it matters. So if it’s an easy run day Actually keep it easy