Posts Tagged ‘motivation’

10 goals in 10 months – #fitbitch10in10

March 1, 2019 at 2:28
Posted by Rachael Woolston

Setting a goal is proven to help keep you motivated. And what’s more inspiring  than training for something that will leave you with a great sense of achievement, compared to trying to motivate yourself to hit a number on scale? (pssst. that will happen anyway without you thinking about it with #fitbitch10in10)

Join our tenth year anniversary celebrations by participating in #fitbitch10in10, setting 10 goals that you can work towards during 2019 to complete a life inspiring year of fitness and healthy change!

Set goals and be part of something!

Saturday 30th March, 8.15am, Box Beach Box Sauna, £23.75 plus admin fee

A 30 minute high intensity beachfront boxing session followed by a sauna at Beach Box Brighton , including a salt scrub, followed by an invigorating sea dip!

Thursday April 18th, Bluebell Stanmer Trail Explore, 7pm, £10 plus admin fee

Join us for a bluebell run through Stanmer Woods, Thursday 28th for all levels, or if you’ve got an entry, do the Raw Energy BlueBell Angmering 10 or 10 miles or BM10k. If you join us for the explore, it will be a walk run, dog jog whatever works. The main focus is seeing the amazing carpet of bluebells!

May 5th,  Steyning Super Sprint Triathlon, 7.40am, £52, 10% discount with our event partners

**Fitbitch Tri Training Day April 27th, with a King Alfred swim, followed by bike and park run – do them all, or team up with your relay team. £15 plus admin fee, taken by two times Ironwoman, Amy.***

The Sprint distance comprises of a 400m pool swim, 20k bike and a 5k run easily achievable on minimal training simply for the experience of doing it.

The swim is in a 25m indoor pool, you can do the bike on any bike that you have and the run will be a loop around the historic market town and into the grounds of Wilton House. Enter here  (although we have a discount code if you have a membership card).

To train for this, you will need a bike. The swim is in the pool. OR you can team up with two others to take part in a team relay and choose the discipline that works for you.

Fitbitch Tri training plan involving 3-4 sessions per week (we’ll tell you the key ones if you have limited time) £30 plus admin fee. You will need to start training mid March.

Friday June 14, MTB and Sleep Out, from 7pm, £25 plus admin fee

You will need a MTB and a sleeping bag as a minimum for this urban adventure. We’ll meet at Stanmer Park and cycle out for a max 10 mile ride to our secret sleep out location. You’ll need to bring your own food for dinner but we’ll watch the sunrise with a cup of tea before cycling back to Stanmer for breakfast.  Limited to 6 people.

Wednesday June 19th, Swim the Lake, 7pm, £19 + £4 triathlon day licence

If you have never done open water swimming, you’ll think it’s terrifying. Thoughts of Jaws come to mind. But honestly, once you do it you’ll wonder why you’ve never done it before and you’ll never want to go back to a swimming pool again … except in the winter perhaps!

You will need a wetsuit.  It’s only 750metres. Enter here

We will have some discounted group training for this in conjunction with Brighton Sealanes. 

Brighton Sea Lanes also offer 10% discount for single one-to-one lessons to those who have a Fitbitch membership card.

Tuesday July 23rd, Sun Up Yoga and Sea Dip, 7am, £15 plus admin fee

Join us on the seafront just before the school holidays begin for a beautiful restoring, life affirming 45 minute yoga class before a swim in the sea to set you off fantastically for the day ahead.

August, SunRise Yoga Stand Up Paddle Boarding, 6.15am price TBC, Hove Lagoon

Get up, get out and watch the beauty of the sun rise as you flex and stretch on this beach front yoga session before joining us to try out stand up paddle boarding, or just swim!

Sunday September 29th Barns Green 10k, 10.20am, £20

The beauty of the Sussex countryside in late summer is not to be missed. And this event showcases it in all its glory, ending with  live music – and it being Fitbitch, we’ll find a pub! You will need to follow an 8-10 week training plan of 2-3 sessions per week (as a beginner). The plan will start July 22. It will cost £20 plus admin fee. Enter here 

Saturday October 10th, Beach Box Belles, 8.15am, £23.75 plus admin fee

A 30 minute high intensity beachfront boxing session followed by a sauna at Beach Box Brighton and an invigorating sea dip!

 Saturday November 23rd, Hove Park parkrun 9am FREE

Join us for a get together at Hove Park parkrun, the home of many Fitbitches running their first ever 5k in the last ten years. Breakfast at Three Stack pancakes after!

Sunday December 8th, Mince Pie 10 miles (start time TBC)

Walk it, jog it, run walk it, this beautiful 10 mile trail run is hilly but you can do it in fancy dress with friends and your reward? Other than the endorphins and feel good achievement, an ENTIRE SPORTS HALL full of mince pies!

Enter here (entries not open yet)

 

Take part in #fitbitchb10in10 to help inspire and motivate others by posting on IG or Twitter using the #fitbitch10in10.

We are now offering Fitbitch membership cards which cost £20 for the year (plus P&P), which entitles you to 10% off our curated events plus 10 % discount with selected local partners and event partners.

 

 



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How to stay motivated to create the biggest mind & body shift


Posted by Rachael Woolston

What to know the simplest way to stay motivated to exercising and healthy living? Statistics from Strava reveal that it’s something far easier than you might think…

At the beginning of every year, Strava, the biggest tracking platform for runners and cyclists in the world, crunch all their data to reveal big insights into everything from the most popular running distance for women (half marathon) to the female age group that runs the furthest and fastest (women aged 42-49, so who says getting older means slowing down?).

But what we were most interested to see, was the extent to which setting a goal encourages adherence to exercise with 89% of those who set a running goal for instance, still sticking to running up to six months later.

So, if you always find sticking to exercise a bit of a drag, then the answer could be as simple as finding a goal that inspires you – and perhaps scares you a little – to keep you motivated.

It’s why we always work with each and every customer who comes to us to help them set a goal that challenges but inspires them, whether it’s to be able to do ten full push ups by the end of a four weeks course (and yes, many come not being able to do one on their knees so it’s possible), run their first 5k Parkrun, complete an obstacle race or on their first adventure race.

You don’t need to be an athlete or aspire to be one to have a goal, you just have to recognise that you want to change something and be inspired to try.

That’s why for the Fitbitch tenth anniversary, we are launching  #fitbitch10in10, providing 10 goals that you can take on over the next ten months to inspire you to get fit and build your confidence while training with a group of like minded women.

You can train with us virtually or join us in some group sessions. There is no limit on age and all fitness backgrounds are welcome.

We have a track record in helping women who are total fitness newbies take on some big ‘firsts’ from park runs to triathlons, cycle rides to Tough Mudder Obstacles.

 

Our four week courses are the absolute foundations upon which you can build the stamina, fitness and belief to take on any of these challenges,  along with a committed group of other Fitbitches.

It may seem impossible to you if you’re reading this now, but nothing is impossible when you set a goal and work, one step at a time, to reach that goal. Click here for details of #fitbitch10in10.

Our Awaken starts on Monday, aimed at awakening all your senses to the joy of exercising outdoors, and a holistic approach to fitness, incorporating everything from meditation to myofascial mobility work, kickboxing to kettlebells, Barre work to boxing.

 



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GRTW Get Together Race, Maverick Original Sussex

February 24, 2018 at 7:30
Posted by Rachael Woolston

To help inspire and bring the women of GRTW from the UK together, we’ve created a series of get together events some with our race partners who have provided exclusive discounts to GRTW community.

This is one of them, a beautiful off-road run in West Sussex offering a variety of distances to suit everyone. if you want to read about the maverick races, you can read our blog about their Kent race, form one of our runners, Sarah Crosier. http://girlsruntheworld.co.uk/2017/10/13/race-review-the-maverick-inov-8-original-kent/.

We will meet at the race for a warm up and the post run celebration. Wear your GRTW t-shirts to help identify yourself.

For the 15% discount, you must be subscribed to our community which you can do via our website. There is a team Girls Run the World on the entry when you enter so search for us as a team.



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Improve to 10km, early birds Preston Park

January 11, 2017 at 6:15
Posted by Rachael Woolston

If you can already run 5km  but long to build up your distance so that you can enjoy going out for a longer run,  join our five week course to help you improve your endurance, stamina and running technique.

A supportive, small group course we help you to meet others who you can run with after the end of the course. And with our early bird course, we help ensure you get your run workout done before your motivation and energy wanes during the day.

So, come and get your early bird endorphins with us this January and improve your running and enjoyment of exercise.

Please note the first few weeks will be 45 minutes, with the remaining weeks building to 1 hour. To book, visit our booking page and choose intermediates.



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The Diary of a Running Mum: Get Your Brave On

September 5, 2016 at 6:29
Posted by Rachael Woolston

If you struggle with the fear of taking on fitness challenges or gambles in life in general, our running mum diarist, Tanya Taylor, 43, has some words of advice..

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Eighteen years ago, back when I was a carefree 25 year old, living in a cool rented flat in the centre of town, with a handsome boyfriend and a part time job, my sister died. She died quite suddenly, and in tragic circumstances, leaving behind two young children. My sister, Sacha, had only just turned 30, and her death changed me as a person overnight.

Shortly after she died, I can remember looking in the bathroom mirror and not recognising the face that looked back at me. The weeks of crying and not eating had obviously affected my physical features, but it was more than that, I was different, something deep within me had altered.

The year that followed was full of change. I somehow managed to finish my degree, we moved to a flat by the sea, I married my handsome boyfriend (he proof-reads these…) and we had a baby. I no longer wanted to put things off, I was so deeply affected by the sense that life was so fleeting.

Our wedding had been planned and executed in 5 weeks – me in a £60 sundress and my husband in the first suit he had ever had to buy. I cried on the morning and evening of our wedding, my sister, Sacha’s absence was so overwhelming. Our baby was born several months later at home, the rain heavy outside -“You’re so brave to have a home birth with a first baby”, the midwife had exclaimed- but I knew, nothing would hurt or be as terrifying as losing a sister.

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Many years have passed, but that sense of mortality is still very much part of me. I believe in saying ‘Yes’, more than saying ‘No’ – I want to live a full life, to have adventures and experiences that my sister was  robbed of at such a young age. I owe it to her.

So it comes as no surprise, that when there are races or trips planned, I am usually one of the first to put my name down. Am I brave? No, I am naturally cautious and quite fearful, so it takes a lot for me to ‘get my brave on’, and so I still have to use little techniques to help me get my brave on.

My tips to help you feel more warrior than wimp

  1. Get a squad. At Fitbitch, we are so lucky to have so many inspiring women in our running community. Every woman empowers the next. Having someone to enter a race with or try a new running distance or route alongside can really makes a difference to your bravery levels. I wouldn’t have entered or completed Coast to Coast (106 miles across Scotland by MTB, Kayak and foot) if my race buddy J hadn’t been by my side the whole way.IMG_8923
  2. Create your own Talismans. I started using jewellery as a Talisman when I ran my first half marathon, like having a lucky charm. I use a handmade gold bracelet that was given to me on my 40th Birthday by a close group of friends, a gold necklace and my wedding ring. I also carry things my children have made me when I travel. It sounds corny, but it really helps to make me feel protected and strong.
  3. Train. It sounds obvious, but with a big race, if you are physically prepared, you feel more confident. Use a running club so you can train for races together or use a training plan downloaded from the many on offer on the Internet. (Fitbitch running courses start this week and our London club launches at the end of September. Join our London Facebook page for more details).
  4. Positive affirmations. Nike and Lululemon have positive mantras hidden into the seams of some of their sports items. I also love this banner by Secret Holiday – http://shop.secretholidayco.com/product/be-brave-affirmation-banner – which will definitely keep you feeling inspired. When I ran London Marathon this year, I copied out a text message from my friend J and had it in my back pocket the whole way. Her text told me I was strong, I was ready and to believe in myself. Just knowing those words were with me helped me so much mentally.
  5. Don’t overthink. Whenever I feel hesitant, whether it’s holding the cursor over a race entry confirmation or hovering at the top of a steep single track path on my mountain bike, I just take a deep breath and say to myself ‘Just fu*king do it’. It is amazing how effective this is – try it!
  6. Look for positives. Two years ago, I took on the challenge of swimming from Brighton Marina to Brighton Pier. I got separated from my group quite early, swimming out much deeper than the others. The currents were not in our favour that day, and the swim took twice as long as we had anticipated. My legs were cramping, and I was starting to imagine there were sharks swimming underneath (I know!!!!). I then looked up, and saw the sun setting just behind the Pier, it was shining right at me. I saw this as a sign that I was going to be okay, and not be eaten by a Great White off Brighton Beach.
  7. Cherish the Challenge. Some of the best experiences are when you are pushed outside your comfort zone. Swimming into a mountain lake with ice around the edges, is still one of the biggest natural highs I have ever experienced. I only thought about the possibilities of hyperthermia afterwards
  8. Less is more, sometimes. I try not to read too many details about the more challenging races I take on before the event. If I had known the last 14 miles of the Coast to Coast race involved running up and down two midge infested mountains (YES ,TWO MIDGE INFESTED MOUNTAINS,) there is a good chance I would have talked myself out of entering. Without wanting to appear sexist, a lot of the amateur race reviews (and worse still, the Go-Pro YouTube videos) are put on the Internet by men. They are pumped up with over-zealous, macho hype and I’m sure that helps a certain type of person (those that wear Ironman Finisher T’s to run local 5k races maybe?) but the reality is, with the correct training, most things are possible. Trust me, when you’re in the race and you’re in the zone, what might have looked terrifying and impossible online, is totally achievable.IMG_8921-2
  9. Products sometimes help. I use Aromatherapy Associates Miniature Bath & Shower oils (available from Liberty’s ) to rub on my pulses. The blends have names like ‘inner strength’ and ‘support breath’, and are completely addictive. They are tiny bottles and great for travel. I also have 5 Elements Acupuncture before any big races where I am treated for my anxiety levels.
  10. Fake it. If you are still feeling very nervous, fake it. Add a bit of swagger to your walk, smile at your fellow competitors and give them a friendly wink. Focus on calming breaths and your posture – shoulders back, stand tall. I can guarantee, there will be someone else there feeling more scared than you who won’t have read my blog!

I know if my brilliant sister was still here, she’d be the one screaming my name as I run over the finish lines. Her courage in her final weeks was mammoth compared to any courage I’ve ever had to muster up, and I will always be very proud of her, and so thankful to have had her in my life.

Tanya is one of our amazing Running Angel ambassadors who help to keep you company and motivated on our weekly Tuesday members runs. Membership costs just £25 including a race vest Tues evening runs except school holidays. Plus 10% off our season passes.

Year to Date Running Stats

Miles – 933

Elevation Gain 50,581 ft

Tanya’s Top Tracks for getting your brave on

‘Stronger’ – Kanye West

‘Tusk’ – Fleetwood Mac

‘Shake it Off’ – Taylor Swift

‘Fire’ – Kasabian

‘Born to Run’ – Bruce Springsteen



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Get some Mo-Go this September

September 2, 2015 at 3:51
Posted by Rachael Woolston

After a summer of kicking back (or rushing around after the kids!) this month is the perfect time to reset and reboot. It’s what we, at Fitbitch have coined, Mo-Go time – getting your motivation back with some well considered fitness and healthy eating goals.

goal setting

In fact, if you are a beginner or lapsed exerciser, we think September is BETTER than New Year for setting goals because it helps you to get through the autumn-winter months feeling inspired and keeping the blues (and the bloat) at bay with some endorphin-boosting workouts and purpose.

Alternatively, if you are a regular recreational female athlete, NOW is the best time for plotting your 2015-16 goals, which races to enter, target times etc.

This It means that you can enter events intelligently, taking into consideration how much time you have to train, measured against social life, relationships, work and family. And the upshot of this? Your goals become achievable and not another millstone of stress around your neck, leaving you feeling guilty or rubbish for not being able to fit in the training.

Still feel bamboozled, and not sure what goal to choose or how to go about achieving them? Take some inspiration from our Mo-Gos – and the courses we offer to help you achieve them.

Mo-Go 1: Lose the seven pound summer bloat

Feel bloated, out of shape and generally like you have a summer bloat hang-over-your-waistband?

Then…kickstart a new fitness and healthy eating regime with our Reboot four week course for beginners and beyond. Three or four sessions per week, in a small group aimed at your individual level. Fun, effective, transformative. Various times and locations but hurry, spaces are going fast.

Mo-Go 2: Run your first Parkrun

What better way to get fit and stay motivated than running 5km with the amazing, free community www.parkrun.com. But what if you are not yet capable of running 5km and struggling with a Couch to 5km app?

Then…Join our Learn to Run 5km available different days, evenings and daytimes, which will help build your fitness and confidence to get to 5km.

After that, you can join our NEW run membership which will give you access to one FREE run per week, paced runs in a group which will help you to forever feel the #runlove. Not to mention entitling you to discounts off courses and savings on everything from Juice cleanses to yoga and float sessions with our local business partners.

Mo-Go 3: Smash Your Brooks 10km personal best

So, you can already run 10km but are so bored of trudging along doing it, you no longer get any enjoyment out of it?

Then…Join our friendly Smash Your PB group starting next week and at the end of September to help you get faster, fitter and feel supercharged with endorphins.

Mo-Go 4: Take part in Brighton’s FIRST 10 mile road race

October 16th sees the FIRST ever 10 mile race on Brighton and Hove seafront. Want to be part of the first group of runners and build your distance too?

Then…join us on some beautiful off-road weekend routes on our Learn to Run 10 miles (three of four guided, coached runs over six weeks) starting THIS weekend.

Mo-Go 5: Run your first 10km

Always struggled with running for longer than five minutes?

Then…beat the boredom, and boost your butt shape with our  Learn to Run 10km course starting September 8th (or on Monday’s during the day)

Mo-Go 6: Run a Half or Full Marathon

Perhaps you’ve signed up already but are pushing it to the back of your mind. Don’t! Want to get fit and run happy, feeling good from start to finish?

Then…Do our Absolute Beginners Half Marathon course, or sign up for our indoor, small group Marathon Foundations Performance course (available at pre-work and daytime time slots at different locations). Hurry for the latter though as spaces are very limited and include online mentorship throughout your marathon training programme.

 

 



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Eight Tips for Marathon Tapering

April 2, 2015 at 1:01
Posted by Rachael Woolston

After months spent training for a marathon, tapering can be one of the hardest things to get right. Here, we speak to the experts about the dos and don’ts to ensure you arrive at the start line race-ready perfect

Looking relaxed on the start line of my first marathon, Lake Garda, 2012

Do… stay fresh

After so many months getting used to have targets, 10, 13, 15, 19 miles and so on suddenly not having a clear goal can make it tricky and easier for anxieties to flood the brain. If you’re one of these people (who isn’t?), try focusing on staying fresh.

‘If you need a goal during these final two to three weeks, concentrate on only doing runs that will leave you feeling as fresh and unfatigued as possible,’ says Caroline Wood, the British X-Country Masters Champion, V50 who runs for Brighton based Arena Athletics Club. ‘Don’t do any workouts that are likely to undermine this goal. This way you will ensure that you don’t feel sluggish and arrive at the start line feeling great.’

Don’t…cram the miles

Whether you’ve been injured or you simply slacked off and didn’t complete all the long runs that you should have done, DON’T try to cram them in at the last minute like a student cramming for their exams on a bucket of high energy drinks.
‘Any training you do in the last week will make no difference, and is more likely to be harmful,’ explains Caroline. ‘You can’t put in the miles which should have been done weeks ago and it is more likely to cause injury.’
Instead, focus on the positive runs you HAVE done. Far better to arrive at the start line able to run than ending up injured or tired as you try to cram in junk miles in the taper weeks.

DO… have a massage

So many runners neglect massage, considering it a luxury like a spa treatment. But sports massages should be considered an essential, not only to prevent injuries but as an aid to performance.
‘Regular massage helps to stimulate blood and lymph to keep the muscles, joints and tendons in optimum shape,’ explains Rosie Beale, Fitbitch sports massage therapist. ‘And during the taper period, it can help keep you feeling supple as well as aiding with last minute anxieties.’
We would recommend you leave between 24 and 48 hours between a massage and race. (To book a massage with Rosie, email info@fitbitchbootcamp.com).
Don’t… sofa surf
Don’t interpret the taper as an opportunity to not run and just eat cake.  Tapering is about giving your body time to repair, replenish and reboot ready for a fantastic race. Not running at all won’t achieve this.
So, how do you strike the right balance?
It is widely believed that you should decrease overall weekly mileage by approximately 50% before a marathon. BUT you should keep up your tempo work.
‘If you have been doing fast leg turners, you want to keep this up as it will help you to stay fresh,’ explains Rachael Woolston, founder of Fitbitch and women’s winner of the Mumbai Marathon 2013 Veteran category . ‘If you don’t you’re likely to lose your race fitness and end up feeling sluggish, which can knock your confidence.’
A review of different tapering strategies support this with the general consensus appearing to support not dropping intensity by more than 20%.

DO… eat right

Getting the right nutrition is NOT just about what you eat before a race or during a run. It is just as important to eat well during the week, particularly during the taper.
In the first week of your taper, you may want to increase your protein intake to ‘feed’ your muscles so that they can gain peak repair. Thereafter, ensure you are eating a balance of healthy fats, proteins and slow release carbohydrates. Although as Caroline points out, ‘Don’t eat anything you haven’t tried in the week before a race – keep it neutral.’

Don’t… allow maranoia to take hold

No matter how experienced a runner you are, maranoia – the fear or anxiety that you’re injured/haven’t done enough/are going to get a cold/aren’t going to finish, takes hold in the taper week. It is essential to keep this in perspective and not allow it to overwhelm you. But how?
‘Negative thinking is natural, and the only difference between those with winning behaviour, is how you nullify it so it doesn’t preoccupy you,’ explains Yehuda Shinar, Think Like a Winner, £12.99 (Vermillion). ‘Write a goal plan, detailing what you are going to do at each stage of the race, and consider having three goals, one a time that you should be able to get, one that you could get, like a past PB, and an ideal, dream goal. That way you mitigate any pressure surrounding your goal time.’

DO… focus on the positives

Whether you have done everything your plan has asked or work, family life, relationships have got in the way and you’ve missed some miles or tempo sessions, don’t panic.
We are not professional athletes and we run because we enjoy it. Always remember this. If you’re still struggling, take the advice of Gareth Nicholls, sports performance hypnotist at The Therapy Lounge (www.thetherapylounge.com)

‘As soon as your mind begins to race, visualise a stop sign and interrupt your thought pattern and let it go,’ explains Nicholls. ‘Try breathing exercises, inhaling for a count of 7, exhaling for 11, each time focusing on what you want to happen, rather than things that you want to prevent.’

And remember, while many people take up running as a way of relieving stress, when it comes to marathon training when all we do is run, eat, sleep, and think about running, it often becomes a cause of stress in itself. The solution?

Go out and do something completely unrelated to running.

Don’t …forget to drink

No, we don’t mean wine. Ensure that you drink plenty of water. A good rule of thumb? You should be urinating every three to four hours. More than this and you may be overdoing it which can be bad for your electrolyte balance.

Most of all, try to keep thinking of the marathon as an actual celebration of all that you have achieved. The hard work is over. Enjoy the ride!



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