Hope we are all keeping well in this continued heat wave 🥵. On my way upto London for a bike ride with Sigma Sports tomorrow. What’s special about this ride is that it ends at the Herne Hill cycle track. Where my grandfather George Carney started his cycling career back in the 1930’s. Sadly he passed back in 1985, but nonetheless one very excited grandson 🤗🤗🤗

Hey there SPEAK community 👋 With the hot weather we’re experiencing at the moment, it’s a great time to talk about hydration—one of the simplest but most overlooked aspects of our health and wellbeing. When we sweat, we don’t just lose water; we also lose essential electrolytes such as sodium, potassium, magnesium, and chloride. These minerals play a vital role in maintaining fluid balance, supporting nerve function, muscle contractions, and regulating blood pressure. Simply replacing the water isn’t always enough if you’ve been sweating heavily for a prolonged period. Water should always be your first choice for staying hydrated, but if you’re exercising, working outdoors, or spending long periods in the heat, replenishing electrolytes can be beneficial. Natural coconut water provides potassium and other electrolytes, while quality liquid mineral or electrolyte drops can be added to your water to help replace the minerals lost through perspiration. Just be mindful that not all electrolyte products are created equal—many contain unnecessary sugars, artificial sweeteners, or colours, so it’s worth reading the label. One of the easiest ways to monitor your hydration status is by checking the colour of your urine. Aim for a pale straw or light yellow colour. Dark yellow or amber urine is often an early indicator that you’re becoming dehydrated. While certain foods, supplements, and medications can alter urine colour, it’s still one of the most practical day-to-day hydration markers available. Don’t rely solely on thirst as your signal to drink. By the time you feel thirsty, you’re often already beginning to dehydrate. Instead, drink consistently throughout the day, increasing your intake during periods of heat, physical activity, or illness. Looking after your hydration isn’t just about quenching your thirst—it’s about supporting your energy levels, cognitive function, circulation, temperature regulation, and overall wellbeing. Stay cool, stay healthy, and keep hydrated. 💧☀️

I’ve been watching Mo Gilligan’s new Netflix series looking at fast food, ultra-processed foods and what they could be doing to our bodies and minds. It’s genuinely fascinating. We often think about food in terms of weight, muscle and how we look, but what we eat can also influence our energy, mood, concentration and overall wellbeing. There’s growing research linking diets high in ultra-processed foods with poorer mental-health outcomes. That doesn’t mean food is the answer to every mental-health problem, but it’s another reminder that our physical and mental health are deeply connected. If you’ve been feeling sluggish, foggy or just a bit “off”, one of the things worth looking at is what you’ve been putting into your body. 🥩 Are you getting enough protein? 🥦 Enough whole foods, fruit and vegetables? 💧 Enough water? 🍟 Or has convenience food slowly become most of your diet? Mental health isn’t just about what’s happening in your head. Sleep, movement, relationships, stress and nutrition all play their part. And I’m learning more about this myself every day. If you’re not up to much tonight, give the series a watch. It might make you look at what’s on your plate a little differently. Look after your mind. Look after your body. They’re on the same team. 💚 What’s one change you’ve made to your diet that genuinely made you feel better?

What a beautiful day it is. The sun is shining, the weekend is here, and hopefully you can look back on the week feeling proud of what you’ve achieved. 🙌 What’s everyone up to today? If today’s your cheat day, you’re heading out for a few drinks, having some good food, or just letting your hair down a little… enjoy it! 🍔🍻 Life isn’t about being perfect every single day. It’s about balance. Enjoy yourself, be present with the people around you, make some memories, and don’t beat yourself up for stepping away from the routine. Just remember to keep a little balance and make choices that tomorrow’s version of you will thank you for. 💪 Most importantly, do something today that makes you feel good. Get outside, see someone you care about, move your body, laugh, switch off, or simply enjoy the sunshine. ☀️❤️ Have a brilliant Saturday, people. Look after yourselves and each other. 🙏 What’s everyone got planned? 👇

Hi everyone, We’re starting to organise Challenge Number 8 - Ben Nevis, and we need to get an idea of numbers. If you’re planning on joining us, could you please drop a message below or react to this post so we know who’s coming? Once we’ve got numbers confirmed, we’ll share all the details, including the date, meeting point, timings and everything you’ll need to know. Looking forward to another incredible challenge together. 💚🏔️