LDN MUMS FITNESS

LDN MUMS FITNESS Life fitness for all women™|Nutrition, exercise & lifestyle training when it suits you & your family

07/05/2026

Perimenopause? You need to be following this training tip: fuel smarter, not harder 👇

Your body needs more support during this phase especially around exercise. Hormones are powerful things and hormonal changes can affect energy, recovery, muscle mass, blood sugar balance, and stress response, so how you fuel really does matter.

💪🏼Prioritise protein at every meal
Protein becomes even more important in perimenopause to help maintain muscle, support recovery, and keep you fuller for longer. Aim to include a quality protein source every time you eat.

💪🏼Don’t do hard workouts fasted
Fasted high-intensity training can increase stress hormones and leave you feeling depleted. A small snack with carbs and protein before training can significantly improve energy, performance, and recovery.

💪🏼Eat carbs around workouts
Carbs are not the enemy they are fuel. Eating carbs before or after exercise helps support performance, recovery, mood, and hormone health, especially as insulin sensitivity can change during perimenopause.

💪🏼Include healthy fats
Healthy fats like olive oil, nuts, seeds, avocado, and oily fish support hormone production, brain health, and help keep energy more stable.

💪🏼Support blood sugar balance
Try pairing carbs with protein or healthy fats to avoid energy crashes, cravings, and that “wired but tired” feeling many women experience during this stage.

💪🏼Hydration matters more than you think
Hormonal shifts can affect temperature regulation and fluid balance, so staying hydrated and adding electrolytes when needed can make a huge difference to energy and workouts.

💪🏼Key nutrients to focus on
Iron, magnesium, calcium, vitamin D, and omega-3s are especially important during perimenopause for energy, bone health, recovery, and overall wellbeing.

Perimenopause isn’t the time to eat less and train harder, it’s the time to fuel and support your body properly 💜

SAVE this and TAG your pals and SHARE with them because the more we can get this correct information out the better we can manage the changes.

Comment below with a perimenopause symptom that surprised you the most!

06/05/2026

Yes… your pace could be the reason why you’ve gained weight.

I see this all the time… especially with strong gym girls (like me) who get into running. You’re super strong and fit… you can push… so you do😏

You pick a goal time…
“1h55 half marathon… what pace is that?”
You try it… it feels hard but doable… So you decide that’s your pace🫠

And suddenly:
long runs = race pace
easy runs = not easy
tempo runs = chaos
every run = medium-hard effort

You’re not actually following a plan… you’re chasing a number.

Your body feels constantly under stress… and that’s not an environment where it wants to drop fat. Because when everything feels hard… your body reads it as “we’re under pressure”.

So instead of letting go… it adapts by:
increasing hunger
slowing recovery
holding on to energy (fat)
letting go of what’s “expensive” to maintain (muscle)

So you get:
always hungry… poorly recovered… softer… stuck

And you blame running.

📌 HOW TO FIX IT (SAVE THIS)

1️⃣ LONG RUN
comfortable pace… can hold a conversation
+45-75 sec slower than goal race pace
👉 if it feels like a workout… it’s too fast

2️⃣ EASY RUNS
effort 2-3/10… nose breathing
finish feeling like you could do more
👉 if you feel tired… not easy

3️⃣ HARD RUN (1x/week)
tempo OR intervals
effort 7-9/10… short + structured
👉 not every run

4️⃣ WEEK STRUCTURE
1 long (slow)
1 easy (very easy)
1 hard (quality)
👉 not 3 medium-hard runs

5️⃣ STRENGTH (2-3x/week)
RDLs… split squats… hip thrusts… upper body
👉 this keeps muscle

6️⃣ REALITY CHECK
always tired… always hungry… runs feel hard… softer look
👉 you’re under-recovering, not underperforming

Running more won’t fix it…running harder won’t fix it… running at the right pace will✨

SAVE this before your next run… are your “easy” runs actually easy enough? 👀

05/05/2026

You start running… and suddenly your body feels unfamiliar 👀

I remember this so clearly. Coming from lifting, I was used to predictable changes… running felt like a completely different language. I only started running 3 years ago

Here are the 5️⃣ signs you’ve officially become a runner and how to actually read them:

1️⃣ The scale is a mess
Up one day… down the next… then randomly higher.
This is because more glycogen (fuel) leads to more water plus impact resulting in greater fluctuations.
So it’s not just fat… it’s fuel and recovery.
What helps: weigh a few times a week, same time, and look at the average… not the daily spike. Or just ditch the scales and go by how you feel, and your performance.

2️⃣ Your legs look puffier
Not tighter… just… different.
This is because of impact + fluid + blood flow
It’s the temporary “working” look… not fat gain.
What helps: elevate your legs, stay hydrated, and a light walk the next day to move fluid.

3️⃣ Cellulite looks more visible
Can really mess with your head.
This is fluid sitting under the skin = different appearance
Same body… different look.
What helps: don’t judge straight after a run… check in the morning or after a rest day.

4️⃣ You crave carbs
Not random… a real need. Your body is asking for fuel
What helps: add carbs before/after runs… even something simple like a bar or some fruit + yoghurt.

5️⃣ You’re hungry at random times 🤯
New hunger… new demand.
Patience, your routine hasn’t caught up yet
What helps: stop “winging it”… build meals with protein + carbs so you’re not chasing hunger all day.

6️⃣ Consistency feels harder
Not laziness… just more stress to recover from.
Running doesn’t reward “push through everything”.
What helps: if you feel off… swap for an easy run or rest. You’ll progress more.

Most of this? Normal.

You’re not going backwards… you’re adapting.

If it feels extreme or keeps getting worse… slow down.

Otherwise… this is just part of becoming a runner.

SAVE this if your body’s been confusing you… which one hit first? 👇

05/05/2026

YES! What a morning ✨

Powering up the body and the mind at my Women-Only HIIT & Stretch class Chiswick!

This morning I led my regular intimate group of women training with me - , your women’s personal trainer & wellness expert, at High Road House for an energising bodyweight HIIT class designed to build strength, endurance, and confidence, followed by a full-body stretch leaving everyone feeling energised focused, filled with positive energy and ready for the day.

Everyone was challenged. They stepped outside their comfort zone and most of all had fun doing it!

No pressure. No competition.
Just movement, conversation, and that feel-good energy that hits different when you move in community.

I offer plenty of options and modifications. This class is open to women of all fitness levels and abilities. Come solo or bring a friend, you’ll be welcomed right in💜

Places limited and it always gets booked up, so book on the App or drop me a DM to join!

Plus, every participant left with premium wellness goodies because you deserve it… this week’s sponsors

Move. Connect. Feel strong. Together.

Next one Tuesday 19th May 🗓️

03/05/2026

🏃‍♀️GRWM LONDON MARATHON RACE EDITION🏃‍♀️

Ready to run my third consecutive - this year for

It’s set to be good race conditions albeit warm and I’m super pumped! 3rd ever marathon - they are tough both mentally and phycially and I am hear to show people that you can train for these challenges whilst being a busy working parent - getting up at the crack of dawn when the rest of the house is asleep and fitting in my training. It’s not easy but with discipline, a structured plan and a goal it’s possible!

Bring on what is set to be an awesome day!

Next stop - start line!

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Watch &
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London Marathon 2026 🇬🇧🩷🤩They say a picture speaks a thousand words. These pictures are possibly some of my favourite ma...
02/05/2026

London Marathon 2026 🇬🇧🩷🤩

They say a picture speaks a thousand words. These pictures are possibly some of my favourite marathon pictures ever! Me running through the streets of my city - London!

My 3rd marathon!

They tell more of a story than I ever could. They show the smiles, the joy, the sheer pain, grit and determination. Ultimately the fight to the finish line!

The buzz at Cutty Sark, the excitement on Tower Bridge and the power of the crowds in Westminster which took me to the end.

The moment I entered the pain cave, dare I say was from 25km - my toe went…I knew the fight was on to make it to the end and not let my toe stop me 🥵

Seeing a many fellow runners in the same boat as me I knew I wasn’t alone. It was hot, it was busy, it was emotional.

And then the medal I’d fought so hard for being placed round my neck 😍

London, I’m so glad I came back. I turned up and played for the win! A set-back only sets you back if you take no learnings from it. I’m going to be buzzing about this one for a long time because I’m part of just 0.1% of the population that has completed a marathon and I can do hard things!

Sometimes not everything goes to plan and that is life. It’s a journey and it’s something that we go on and learn from the ups and down that make us stronger….and you know what the comeback is away stronger than the set back.

Will I do another…you will have to wait and see!🤷‍♀️

01/05/2026

Just run a marathon??

READ THIS

2 things happen post marathon.

You’re either pumped with how you did and you can’t wait to dive into training to capitalise on your fitness.

Or you’re annoyed off with your results and you’re eager to make things right by tucking into your next training block.

Here’s the problem with both these scenarios: You can really sabotage your next build if you don’t properly recover from your race!

➡️ You usually need to take a little break from running post marathon.

There’s no award for who can run the soonest. The time off varies per person. It depends on so many things:

- How hard did you push yourself?

- How old are you?

- Were you able to hydrate and refuel well the day of your race?

- Have you been able to get 8 hours of sleep or more following your race?

- And of course; how’s your strength training game?? 💪

I would say for most 7-10 days of not running is sufficient and advised!

This does not mean you need to become a couch potato!

Active recovery like walking, cycling and swimming are all great ways to focus on active recovery.

Test your legs by gently jogging slowly for 200-400m when you think you’re ready. If there’s no unusual niggles and you feel like you loosen up as you get going you’re probably ready to run.

I would however avoid speed for a couple of weeks! It may take a month before your stride feels perfectly normal again.

Take it slow - there is no rush - you have just run a marathon!

🔑 Recovery is crucial.
Recovery = Faster racing later!
Rest smart, recover strong, and come back even faster !

Remember you are part of less than 1% of the population! That is SUCH an achievement so be proud of yourself, be in the moment - soak it in. Give yourself the time it needs!

I hope this helps 🥰

TAG a friend who needs this🏃🏼‍♀️

30/04/2026

I finished a marathon…and ended up in tears.

I thought I’d feel unstoppable, proud, buzzing, on top of the world. Instead…crying. Hard to explain.

If you’re feeling like this too, you’re not alone and there’s nothing wrong with you. It’s normal.

For months, everything has been about this one goal. Your days had structure, your choices had purpose, your routine was built around getting to that start line. And now it’s done. Just like that.

It’s a huge shift.

Your body and mind are adjusting after such an intense build-up. It makes sense that emotions come flooding in when things suddenly slow down.

It’s not weakness, it’s the aftermath of caring deeply about something. Working so hard and digging so deep.

Right now, give yourself what you actually need:
rest
proper sleep
good food
gentle recovery
space to switch off

This was more than just a race. It was a whole chapter. You’ve pushed limits, built discipline, and discovered what you’re capable of. Plus no run or race is the same and things don’t always go to plan!

Your discipline and courage doesn’t disappear.

This feeling won’t last forever. In time, you will realise just how big what you did was.

Until then, embrace it and feel it all. And remember you did something seriously incredible.

You’re a marathoner and I am now a 3x marathoner

29/04/2026

They say it’s just a finish line… but it felt like everything.

Every early morning. Every mile that hurt. Every moment I wanted to stop but didn’t.

Crossing that line at the London Marathon wasn’t about time it was about proving to myself that I could again do something really tough… and finish it. I found it hard from 25km because of my toe - I can’t believe it - just shows that no run and no race is ever guaranteed no matter how much you prepare - what happens on the day sometimes you can’t control. But sometimes the hardest moments create the best ones - that feeling of “I showed up, I stuck to it, I dug deep and I still completed it”.

I kept going one step and one breath at a time.

Less than 1% of people ever get to feel this. Sunday, I was of one of them.

Still not sure it’s sunk in that i have now completed 3 consecutive London Marathons.

The marathon will always be the hardest and most rewarding things I’ve ever done - each one so different and each one I’ll never forget.

Exhausted. Emotional. Complete.

Until next time?! Let’s see 👀

28/04/2026

LETS TALK RECOVERY…

Running a takes a MASSIVE toll on our body! It’s SO important to give our body plenty of time to rest & after such a huge feat, especially in the heat.

Your legs and body may feel sore & tender - this is DOMS (Delayed Onset Muscle Soreness).

Here are my top tips for recovery ❤️‍🩹

1️⃣ RESTORE - I restore my body fluids by drinking plenty of water - with electrolytes - your body needs all those lost essential micronutrients from sweat & the intensity put upon the muscles yesterday.

2️⃣ REPLACE - This refers to replacing the carbohydrates burned. Carbs are your brain and body’s main fuel source. Please don’t think that just because the marathon is now over that your body won’t need carbs. Carbs are fuel. Your body is working super hard to help you recover, give yourself the fuel your body needs to do its job.

3️⃣ REPAIR - it is important to repair our muscle tissue with plenty of protein in our diet.

4️⃣ REST - Try & aim for 8-10 hours of sleep. Whilst we are sleeping our body’s work hard to repair. The more sleep we get the speedier our recovery will be. Listen to your body, don’t fight it at night - have a hot bath, switch off your tech & go to bed.

5️⃣ RECOVERY WALKS - short walks, I mean SHORT that’s will help to stretch the legs & avoid cramping. Start with 5 mins, then 10 mins the following day, build yourself up gently.

6️⃣ RECOVERY RUNS
Beginner (first marathon): 7–10 days off running
(active recovery only)

Intermediate: run a few marathons, but not training optimally: 3–7 days of light cross-training, then easy running

Advanced: 2–5 days of active recovery first and then easy jogs

Note: Active recovery is WALK, SWIM, SPIN BIKE & MOBILITY to keep the blood flowing without stressing your system, its NOT running

First run back: 20–30 minutes EASY, no speed. Your body needs time to repair.

🔑 Recovery is crucial.
Recovery = Faster racing later!
Rest smart, recover strong, and come back even faster !

Remember you’re part of less than 1% of the population! That is SUCH an achievement so be proud of yourself, be in the moment - soak it in. Give yourself the time it needs!

How are you feeling?

27/04/2026

CAN YOU RELATE?

How can you tell a marathon finisher….the stairs! iykyk

Top tip - walk backwards down the stars - much better on the quads…hold on to the banister of course and take it slow.

PLUS elevate your legs - helps reduce swelling, improve blood circulation, and can aid in faster recovery by minimising fatigue and promoting relaxation.

➡️Rest smart, recover strong, and come back even faster !

TAG your marathon runners if they can relate 🙌🏼

Follow for more recovery, strength, running, nutrition, wellness and lifestyle tips 🙋🏼‍♀️

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