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18/11/2025

Conwy Half Marathon just topped off an amazing week of fitness for the team🙌🏽

We had over 25 Move & Burners run the half marathon, the most members taking part in a single event!🔥

So many PBs and cheering on each other as usual👊🏽

Literally the best team, proud of all of you who took part and our support crew😄🙌🏽

Da iawn pawb 🧡🖤

16/11/2025

My First Pro Flag in the bag 🏴 🥈

AG- 2nd
Overall- 7th
Time- 54:19

There were a good amount of E15 athletes competing and we put ourselves right up there💪🏽

being a top teammate, some proper teamwork on display and some areas we can improve on too, thank you Big Rig👊🏽🚛

Taste buds tingling for paella, bolognese and Madrid Hyrox now 🇪🇸

As always, massive thank you for the constant support from day in, day out, this wouldn’t have been possible without you❤️

we got it done👊🏽

13/11/2025

Well. What a bloody race that was!🇮🇪🏴󠁧󠁢󠁷󠁬󠁳󠁿

Pro doubles- 54:19

My fastest ever time in Hyrox, including opens🙌🏽😅

Absolutely buzzing, was the ultimate partner, unreal from him…the guy can move a sled I tell ya😄

Massive thank you to the support crew, it helps massively🧡
seldon

And I could hear , Charlie & the Move & Burn crew cheering from home😄🧡

Going to have a lime & soda in temple bar to celebrate 🍾

09/11/2025

Conwy Half Marathon week incoming 🚀

The prep of race week can be a tricky one if you’re not used to it 🤔

You don’t want to rest too much but don’t want to feel unprepared, so here’s what I’d do 👇🏽

(On the basis of most people doing around 3 runs per week)

Monday- Cardio with some intensity. E.g. 2-3 minutes at threshold : 60s rest x6-8 (Row, Ski, Bike) 🚣‍♂️⛷️🚴‍♂️

Tuesday- Run- 2km @ race pace (60-120s rest) x3 🏃🏽

Wednesday- Rest 🧘 (or strength if your body is used to it- but lift 60-70% of your usual weight) 💪🏽

Thursday- Easy bike 20-30 minutes (mimic approx race pace- if that’s 5 minute km running then it’s 2:30 km on the bike) 🚲

Friday- Rest 🧘

Saturday- 3-5km shake out run (800m easy : 200m race pace) 🏃🏽

Sunday- RACE DAY 🏃🏽‍♂️ 🏃🏽‍♀️

It’s a personal preference but this is what would work for me ✌🏽

Looking forward to running alongside on Sunday🙌🏽

07/11/2025

Hyrox World Championships 2026, we’re in 🏴󠁧󠁢󠁷󠁬󠁳󠁿 🇸🇪

3rd time in 3 seasons competing in the World Championships, and supporting the rest of Team Wales 🐉 🏴󠁧󠁢󠁷󠁬󠁳󠁿

Competing in doubles with .pike11 🦍🔥

Before all of that, some big races to look forward to in some cool places with even better people👊🏽🔥

Current schedule-
🇮🇪🇪🇸🇬🇧 Dublin, Madrid, London with
🇬🇧 London with
🇬🇧 Manchester with
🏴󠁧󠁢󠁳󠁣󠁴󠁿 Glasgow with

With some solos thrown in along the way👊🏽

27/10/2025

Hyrox Paris with my brother 🇫🇷

57:30
A/G- 5/575
Overall- 19/2210

Not our best race or the time we had in mind but we worked well as a team and had a great time running together as always 👊🏽

➡️ Our first ever Hyrox, 2 years ago to the weekend, with a time of 1:08, crazy to think that we’re over 10 minutes quicker and still want more😄

Grateful and always proud to run with Tom, the beauty of this sport to be able to run around in a rectangle with your family and friends👌🏽

26/10/2025

A weekend full of Hyrox for the team💪🏽

Our biggest team of Move & Burners to compete in Hyrox in one weekend

A weekend full of PBs, Hyrox debuts and a whole lot of fun😄

A great time with great people in Paris 🇫🇷 with a team putting all of the hard work in training into action and supporting each other like they always do🧡

Always the best team, proud of you all👊🏽🖤

21/10/2025

Race week! How is the build up to race day looking? 🤔

Running Paris Doubles with on Friday, so this week, post ATHX on Sunday is 👇🏽

Monday- Recovery run 🏃🏽‍♂️
Tuesday- Threshold running intervals 🏃🏽‍♂️
Wednesday- Station work intervals ⛷️🦘🧑‍🌾
Thursday- Travel & Shake out run 🏃🏽‍♂️
Friday- Race day🔥
Saturday- Recovery run 🏃🏽‍♂️
Sunday- Travel & easy bike 🚲

The goal pre competition is to reduce the volume (amount of work you’re doing) but keep the intensity (how hard you’re working in competition)

Happy running to everyone in Paris & Birmingham this week ✌🏽 💪🏽

22/08/2025

So pleased to announce I’m now an Official Hydration Partner🧂💦

Products I’ve used for years and massively believe in❤️

Looking forward to sharing some really cool products and discounts with our Move & Burn community 🔥

Team Puresport 💯👊🏽

16/08/2025

Testing morning with at ✅

Something I’ve never done before but looking forward to seeing the results and dialling in a little more on where and what I can do to improve further💪🏽👊🏽

Top set up and top people with a load of knowledge 👌🏽

Thank you for organising and having us🙏🏽

03/08/2025

That week leading up to event day🔥

is less than a week away

This is how my week would look leading up to competition day-

Monday-
Station work- intervals 30:30s x5 on each station

Tuesday-
Thresholds- 2-3 minutes work. 60s rest

Wednesday-
Rest

Thursday-
Easy work- 30-40 minutes bike or run

Friday-
Shakeout run- 3-5km

Saturday-
GO TIME💪🏽🔥

Everyone likes a little bit of a different approach but this is what suits me😄👊🏽

Don’t try anything different on race day, that goes for clothes, trainers, nutrition pre and it’s workout

Play it safe and stay comfy👌🏽😅

Have a great week of prep🔥

20/07/2025

🤩🤩🤩

The journey for since giving birth 🔥

6 months between photos and an incredible mindset to get her to where she is now🧡

(3 months - 9 months postpartum)

Exercising around being a mum and working now, having a structure to her fitness and goals to hit and ticking sessions off, but enjoying it all along the way 🖤

These results come from fitness related goals-

Conwy Half Marathon

Not concentrating and being obsessed with weight loss, it’s training to get better at the above and the results are a by product of this✌🏽

Never have I seen Samantha so happy to get out running and sticking to plan, and couldn’t be more proud❤️🔥

DA IAWN, 🙌🏽

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Website

http://www.moveburnfitness.com/

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