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Becca

Choose To Lose – Review of first 6 week transformation challenge

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I’ve wanted to do a transformation challenge for absolutely ages but never seemed to have the time, or maybe confidence to get one started but when nutritionist Debbie and I had our monthly catch up back in September once the kids had (finally) gone back to school, we decided the time was right to get one created and go for it.

 

Debbie and I have worked together for the last 2 years doing 30 day challenges which have been absolutely brilliant so we knew the formula worked but we also realised to make it a 6 week challenge, we would need to change things up.

 

Out of the brainstorm, “Choose To Lose” was born and over the next month, we honed in on the detail and came up with a full 6 week challenge which incorporated our two passions of nutrition and exercise.  Graphics produced by the lovely Mia Horton from Hey Scandi and we were ready to launch – nervous as hell and just hoping that people would put their trust in us to let us help them.

 

We were absolutely buzzing when we got 13 women signed up and ready to go to start the challenge in November – to do 6 weeks work with us before Christmas. Now the real work had to kick in – we needed to make sure each lady felt supported, informed and confident in what they were doing and why they were doing it.  We set up a closed facebook group and each member was added – this was where everything happened!

 

On the nutrition side of things, we introduced a new topic every week from blood sugar balancing, emotionally eating, essential fats, etc and shared some amazing tools and techniques to help coach and lead the group through the challenge to ensure that they understood that this was a lifestyle change and not a diet.  We wanted to ensure that everyone understood the “why” behind the changes as education is just as important as eating more fruit and veg and doing a squat properly!  For us, sustainability was one of our key aims for the participants of this challenge.

 

At the same times as overhauling their diets, we also wanted to embed exercise into their weekly routines. The group received 2 workouts via YouTube every week – each workout was 20-30 mins long so could be easily planted into everyone’s schedule.  There were two levels of workout – Beginners for those right at the start of their journey to fit and Intermediate to push those more active members of the group.  YouTube was used to enable the group to fit the workouts in when appropriate for them.  Life is so hectic right now, we didn’t want to add the stress of having to be somewhere at a certain time and day into the mix.

 

So how did it all go I hear you ask?! Well maybe not, but here’s what the participants had to say!!

 

Well it went pretty damn well if we do say so ourselves!  The group was amazing.  From Day 1 they were posting on Facebook asking great questions, thirsty for more knowledge about why we were doing it all, posting pics of their food to inspire others to try the new recipes, shouting about achievements and asking for advice if they were struggling.  It was exactly how we’d hoped it would be (geeky but very true!!)  It was all about women supporting women and building each other up to ensure that no-one falls.

 

Overall we got a 9/10 rating for how successful they’d found the challenge and 90% hit their goals within the 6 weeks and the other 10% were well on their way making some excellent progress towards them.  Each individual’s goals were different.  Obviously everyone wanted to lose some weight but some of the top 3 benefits we received from the feedback questionnaire were amazing.

 

They’d broken their long term sugar addiction, they had more energy, they’d broken bad habits or more importantly were educated to be more aware of those habits and realised that they found better coping mechanisms rather than grabbing their favourite snacks.

 

One of the best questions we asked in the questionnaire was what are your key takeaways for the future.  The responses were brilliant – they had a better understanding of nutrition, some lovely recipes to keep long term, they’d learnt about balance and mindful eating, meal planning, scheduling exercise into a routine, drinking more water.  All the vital things which will help sustain this for the long term.

 

For many this was just a start in their long term journey to fitness but it has had a huge positive impact on their lives and that for Debbie and I is exactly what it’s all about.  The accountability of doing it in the group setting has meant that they can start 2021 in the best possible position to smash their goals.

 

There were a few highlights that really stand out for me.  The first was on week 3 when the real changes started to show and people were starting to realise how amazing it all was in terms of more energy, no longer hungry and just grazing for snacks in the kitchen and the second was seeing friendships form.  2 or 3 of the group met up and went for runs together – seeing the group supporting each other without our input to reach those common goals was amazing.

 

To finish off, I’m going to share some of the feedback comments from the participants so you can read in their words what their thoughts were about the challenge.

 

We’re hoping to run another 6 week challenge later in 2021 (when the kids finally go back to school hey!!) so please get in touch if you’d like to know more

 

“I thought the challenge was excellent.  I achieved the goals I set out to meet and I have the tools to do more now. I wish I’d moved a bit more and done more of the workouts as I wonder how much more I could have achieved”

 

“I really changed what I was eating and learnt a lot about swaps that would never have occurred to me.  It was great having ongoing support from the coaches and the group was great fun to be part of”

 

“Great start and so educational to changing diet and adding in exercise, thank you”

 

“Great recipes to help me change my mindset and stop my reliance on carbs.  Loved the challenge of two workouts a week”

 

“My experience was great!  I’ve tried a lot of weight loss programmes and this was the only one that worked by giving me the tools to know what to do with a really supportive online group to keep me accountable.  The exercise element was brilliant too”

 

“An amazing challenge with a really supportive group of women.  Lovely recipes that you can incorporate into everyday life and family friendly.  Try it, you won’t regret it”

 

“It was definitely a challenge at the start but was so easy to follow.  6 weeks was great to change your mindset and create new and more consistent habits.  The support of the group was incredible.  I’d pay to do it all over again”

 

“Thank you so much Debbie & Becca – the challenge has made such a huge difference to me.  The support offered was amazing.  As well as feeling lighter and healthier, I’ve had a complete mindset makeover when it comes to food.  Thank you SO much”

 

“Loved this challenge.  All the people taking part were very supportive too.  Loved the menu planning ideas and exercises for beginners”

 

“I loved it, Debbie & Becca were so responsive and helpful and created a group of women that were really supportive of one another.  Nothing but praise for it!”

Beginners Running Guide – New Year – New Goal

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With it being a January unlike any other, I’m really pleased to see so many people are lacing up their trainers and starting their running journey so I thought I’d give you a beginners guide to starting running.  A lot of this isn’t rocket science but sometimes it helps to read it in a guide to keep you on track and keep you moving even when it’s dark, cold and damp outside.

 

First off – starting running in January can be pretty grim – like I said before its freezing, dark, rains a lot, icy, etc so you’re doing amazingly well to even be contemplating starting something new.  But turn that negativity into a positive in that if you can run through January, when you’re an actual runner in feb/march time, it’ll be so much easier!  Plus that smug feeling you get after running in this weather is multiplied by a million!  You’re lapping everyone on the couch remember…

 

1 – Just Get Out There – stop procrastinating about doing it and just get those trainers on, get the couch to 5k app downloaded and just go for it.  The biggest thing about getting started is establishing the habit.  Forget about pace and distance and just focus on time – at the start, it’s all about duration and slowly stretching out those runs.  Ideally try for 3 runs per week but make sure you’re not pushing yourself too hard – if it takes you more than 8-10 weeks to get to 5k, then so be it.

2 – Make time – trying to fit anything in right now seems impossible with the constraints of work, homeschooling and everything else in between but get your exercise planned in your diary.  Treat it like an important appointment that cant be put off or moved.  It’s also really important for you to get a break from it all at the minute so even if you only go out for 15 mins, its better than nothing.  Better for your body and your mind!

3 – Warm Up – Ensure that you’re warming up before you start running.  The more you warm up and the better you cool down will ensure that your new hobby will not be cut short due to injury.  A good warm up makes it easier to get going and also keep going.  The simplest (and most effective) warm up is doing 10 – 15 of the following – high knees, bum kicks, jumping jacks, squats and lunges before you leave the house and then walk for a few minutes before starting your run.

4 – Steady Progress – Downloading a training schedule, joining a beginners running club or simply using the NHS Couch to 5k app are all brilliant ways of making steady progress.  They will all ensure that you build up your running intervals slowly and steadily so each week you move towards your goal.  If you go out and try to run 5k without progressing towards it – first off it will be horrible and the least enjoyable thing ever, secondly it will most likely end up in some sort of injury and thirdly it is (probably) unsustainable!

5 – Cool Down – It’s so important to cool down post run.  Don’t just stop running, open the front door and go straight into parenting mode.  Walking for 2 – 3 mins post run is a great way to stabilise your heart rate and for your body to clear out any metabolic waste that you’ve created during your efforts and then when you get home, make sure you stretch.

The most common injuries for people starting running is with their calfs – tight calfs can have a huge impact on your legs – can lead to shin splints, foot pain, knee pain, etc.  It’s the same with your gluts – the pain can radiate down and show up elsewhere if you don’t stretch out enough.  Foam rollers are epic for runners – there’s loads of YouTube videos out there to show you what you need to do and you don’t need to spend more than £10-15 on one so they’re a great investment.  Don’t get one with nobbles on it though – get a smooth one, the nobbly ones are evil!!

6 – Hang in There – Don’t feel deflated by a bad run – absolutely everyone has them, even the most experienced of runners.  Some days you’ll feel amazing and some days it will feel like a slog.  Remember success isn’t determined by one day but by a collection of them all together.  On those tough run days, have a think about where you were and where you are now and give yourself a confidence boost.

7 – Go on Record – Keep a running diary or download an app to keep track of your progress.  This comes in especially handy on those bad run days when you can look back and see where you were and the achievements you have made in such a short space of time.

Having a record enables you to have some insight into what’s working and what’s not, where your favourite routes are and also track where you’re up to in terms of your goal.  You can also be really geeky and track what you’ve eaten pre/post run and can see if that has any impact on how you get on…might be for when you get more into it though.

8 – Tune in – I adore running with music – losing yourself in your fave tunes in an eclectic playlist is just the tonic after a tough day (or a day home schooling!!)  If you’re running outside, keep the volume low so you can hear the traffic and ensure you’re aware of your surroundings.  Or invest in a pair of aftershox headphones which are expensive but worth every penny – they’re bone conducting so sit in front of your ears so you can hear music but also hear everything else.  I was a sceptic at first but they are absolutely amazing!

9 – Buddy Up – Things are better in pairs!  An exercise partner can hugely improve the odds that you’ll stick with your routine.  Organising a run with someone and knowing they’re waiting for you is the best motivation ever to get yourself out the house – you don’t want to let anyone else down.  I cant even think about how many times I’d have turned around or switched off my alarm if I hadn’t pre-planned meeting someone.  Plus, running flies when you’re chatting to a friend!

10 – Remember you’re a runner – No matter how much time you put in and whether you run the whole way or have to walk a bit, you’re a runner.  If you laced up your trainers and got out the house, you’re a runner.  Never forget that.

 

So there you go, my guide to getting going.  Hope it helps those of you procrastinating about how to get started and fingers crossed it gives you the nudge to get yourself out the door

 

I’ll have new beginners run club starting in March so if you don’t get out there before hand and fancy being a fair weather runner, get in touch to go on the list (although we are in Manchester so I cannot guarantee the better weather!!)

Tips to make Winter running less miserable…

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I keep getting asked questions about how to keep running through winter.  I mean I know it’s tough with the dark nights, rain, slippy leaves, etc but it is definitely doable but there are a few things which can make it a hell of a lot more pleasurable than you might think!!

So here are my ramblings about how to get through the next 3-4 months:

Tip #1

Buy things that makes you visible.  I give out flashing armbands to all the people who come to my classes – they even get to keep them now (some benefits to covid right?!!).  There are hundreds of options out there, many of which are brilliant.  I get my flashy armbands off Amazon.  You can get neon vest type things which you wear over your clothes, neon running tops, lights that go on the back of your trainers.  Just wear as much as possible so that you are able to be seen on the streets.

**NB – I have a few spare armbands for sale for just £2 each if anyone should want one – just ask!

Tip #2

Buddy up – the new lockdown rule of being able to do exercise in a socially distant pair is brilliant for this.  This isn’t just due to safety even though I know a lot of you feel safer with someone else with them, it’s to do with motivation.  You’re much more likely to go out in the dark if you’ve arranged to meet someone as you don’t want to let them down – take my run club for example.  All great runners but many/most need the motivation of someone else to get them pounding the pavements

Tip #3

A head torch.  Now they’re not for everyone but if you’re only able to run in the evenings or first thing in the morning, I would highly recommend getting one.  You can get them for £15-ish on Amazon with great reviews.  Obviously they help you see better but it’s not just that – the more you can see, the more confident you are with each step so you can run taller and straighter.  If you’re constantly looking down at the floor trying to find somewhere safe between the leaves to place your feet, then you could end up with a sore lower back so we want to run tall to prevent this.

Tip #4

Keep your head warm – you lose soooo much heat from your head that you’ll feel a million times warmer (not scientific stats obviously!!) if you have something on your head.  I love the Hygge headbands…you have to buy like 5 at a time randomly but pair up with someone and get some.  They are fab – they can be headbands and/or scarfs and when you get too hot, they just handily wrap round your wrist so you can carry on running without the faff of taking a hat off and having something in your hand.

Tip #5

Keep yourself warm – lots of light layers is best as you can remove them as the run progresses.  Base layers are brilliant too – I have a couple – one is a neon one from This Mum Runs which says FEARLESS on it and I love it! I tend to wear a base layer and then a t-shirt on top of that as I’m quite a cold person so it takes me a while to warm up but everyone is different

Tip #6

Waterproofs – unless its pouring down don’t bother with them!  They’re a bit of a weird one!  You need a really good one for it to actually be waterproof and I find that they just end up getting stuck to you as you warm up and end up as a bit of a yucky, sweaty mess clinging to your arms – eeewww!!  No-one wants that do they?  Maybe this is just me!  So ditch the waterproofs unless you’ve got an ace one – and if you’ve got an ace one please let me know where you got it from (ha ha)

Tip #7

Gloves – i’m such a geek but I love a running glove!  My fingers go practically blue in the proper cold of winter so gloves are essential for me.  I’ve a pair of Nike ones that I’ve had forever and they’re ace.  Crap for anything other than running as they’re so thin but perfect for those frosty mornings.

Tip #8

Wear the right shoes!  If you’re going off the roads and onto the trails especially down the Mersey or round the Waterparks if you’re local to Sale then invest in some trail shoes – I got some last year and the different is unreal when you’re running down the river – it’s actually got grip rather than looking like Bambi!!  I got a pair of Saucony’s in the sale on the sportshoes.com website.  You can also get waterproof trainers – I’ve never tried them but I’ve heard very good things.  This could help with the whole soggy foot debacle we all get ourselves in!!

Tip #9

Post run – get out of your kit and get in the shower as quickly as possible.  Not only does this feel amazing – it helps your body temperature from dropping too quickly.  If you don’t get changed and you stay cold, you can risk getting ill and no-one wants that – especially not this year!

Tip #10

Fuel yourself properly – this isn’t just a winter tip as its important all the time but especially when it’s freezing cold – make sure you’ve fuelled yourself well pre run or have a plan to re-fuel after your run.  Your body has to work really hard to maintain your core temperature and you don’t want to feel awful mid or post run so make sure you have eaten well to ensure you run to your best.

That’s the end of my ramblings for now – I’d love to hear your tips and fave bits of kit so comment below and let us know what they are – you know we all love to have the right gear!

Choose To Lose

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There are so many good reasons to want to lose weight. Most people who sign up for my programmes do so because they are simply unhappy with their weight & fitness levels. They would like to feel lighter and healthier, look better, move better, run around with their kids. Now, in 2020, there’s another – major – good reason to want to lose weight: COVID-19.

As the pandemic progresses, we learn more and more about the connections between individual health and disease outcomes among those who contracted the novel Coronavirus. In May 2020, the US Centers for Disease Control and Prevention reported that hospitalisations with COVID-19 were six times higher among patients with a reported underlying condition (45.4%) compared to those without reported underlying conditions (7.6%). Deaths were 12 times higher among patients with underlying conditions (19.5%) than those without reported underlying conditions (1.6%). The two most common underlying health conditions were heart disease (32%) and diabetes (30%).[i] Heart disease and type 2 diabetes are known to be largely lifestyle-related. In the vast majority of cases, we have the power to influence our risk to develop those diseases or their progression, if we have already been diagnosed. Both heart disease and type 2 diabetes have a lot to do with what we eat and how much we move.

In the UK, two-thirds of people who fell seriously ill with COVID-19 were overweight or obese. In Italy, 99% of deaths affected patients with pre-existing conditions, such as hypertension, diabetes and heart disease.[ii] These three conditions, together with overweight or obesity, frequently occur in the same person at the same time. The cluster of metabolic diseases is called “metabolic syndrome”. It is linked to weakened immune function as well as more severe symptoms and complications from COVID-19.[iii] Evidence shows that Black, Asian and Minority Ethnic communities are disproportionately affected by obesity as well as COVID-19. These groups also have a higher prevalence of heart disease and type 2 diabetes.[iv]

A common underlying factor for the diseases characterising metabolic syndrome is insulin resistance. Insulin is the hormone that regulates blood sugar levels. When cells become insulin resistant, they can no longer hear the message of insulin, and blood sugar levels go haywire. Uncontrolled blood sugar plays a significant role in inflammation and respiratory disease. Since the novel Coronavirus affects the lungs and causes inflammation, this explains why blood sugar imbalances are highly detrimental in COVID-19 patients.

At the end of July, the government launched its “Better Health” campaign, encouraging Brits to lose weight. Public Health England advised that “by reducing your weight within a healthy range, you can help cut your risk of being critically ill with COVID-19.” To improve health and wellbeing, individuals should aim to have a BMI below 25 and above 18.5.[v] The National Institute for Health and Care Excellence (NICE) recommends that Black, Asian and minority ethnic groups (BAME) should aim to have a BMI below 23 and above 18.5 to avoid health risks.[vi]

Now, that’s all well and good and very commendable. Yet, anyone who is overweight or even obese has probably tried losing weight before … and made the experience that counting calories and exercising more, expending more calories than they eat, did not yield the desired result. If you have ever tried and failed, others blamed you for not having enough willpower. Perhaps you even blamed yourself. The good news is: It’s not you. It’s not just your impression; the calorie equation really does not work.

Insulin does not just regulate blood sugar; it is also responsible for fat storage. Whether we store or burn fat has a lot to with how much sugar and refined carbohydrate we eat and how our body handles it. Unfortunately, the conventional advice of following a low-fat/ low-calorie diet inevitably leads to a diet high in carbohydrates. As fat has more than twice the calories of protein and carbohydrates, the easiest way to cut back on calories (which, we are told, matters) is to cut back on fat, resulting in a high carbohydrate intake. You’ve got to eat something after all. Yet, a diet high in carbs got us where we are in the first place.

There is a better way of losing weight that does not drive blood sugar and insulin sky-high: the low-GL approach. This way of eating has a low glycaemic load (GL), which keeps sugar and insulin at bay and allowing your body to access stored fat. So, how does this work?

I have teamed up with qualified nutritionist Debbie Gallimore to put together a 6-week Transformation Programme, starting on 9th November 2020. Debbie and I have been running online group programmes for two years and have the experience and know-how to ensure success. Together, we will coach you and a bunch of like-minded women to remove your barriers to weight loss, to find the right mindset, to embrace exercise and to make low-GL eating second nature. There will be a private, closed Facebook group for all participants, so you don’t just get our support, but also that of other women who – like you – choose to lose. Being part of a group of women going through the programme at the same time is a big boost.

Contact me on 07525790704, or email me for further information or to book your spot

Go on, join us. There has never been a better time to lose weight.

3 tips for dressing your little one for a mother and baby exercise class

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If you’re headed to one of Becca’s exercise classes with your baby, it’s important that they’re dressed right to keep them feeling comfortable. Here, Steve Cochrane MBE, Managing Director of Childrenswardrobe, shares his tips for dressing your little one for a mother and baby exercise class.

Keeping fit doesn’t have to take a backseat once you’ve had kids. In fact, if you opt for a mother and baby class, it can be a great way to stay healthy, de-stress and bond with your little one at the same time.

If you’re thinking of taking your baby to exercise classes with you, or you just fancy a walk or jog outside with the pram, you’ll want your little bundle of joy to be comfortable. And that means choosing the right clothing. Below, I’ll be giving you my top tips to help you dress your baby for an exercise class.

Choose the right fabrics

Although they won’t be doing much exercise themselves, you’ll still need to bear in mind your baby’s temperature when dressing them for your classes. What you put your baby in can depend entirely on the location and season. For classes that are taking place indoors, be mindful that the room can heat up quickly as everyone is working hard. To keep your little one cool, look for soft, thin, breathable fabrics like cotton blends. Try to avoid pure cotton though, as this can hold onto moisture and could make your baby feel uncomfortable instead.

Alternatively, if your exercise class will take place outside, you might want to wrap them up a little more, especially in the winter. Add a wool or polyester base layer underneath your little one’s clothing to give them an extra layer of insulation. If you can, choose merino wool, which is soft and thermal, but will wick away any moisture.

Add a few layers

When exercising outdoors, especially in the winter, it’s best to layer your baby’s clothing instead of applying one thick jumper or coat. As a general rule, you should dress your baby in one more layer than you’re wearing. Look for thin garments, like baby grows, long sleeved T-shirts, leggings, and a waterproof coat. These should be easy to remove with full-length front openings so you can take one off with minimal fuss if they get too hot.

Don’t forget your baby’s head, hands and feet, too. These are the areas where they can lose the most heat, so they’ll need to be covered to keep your little one warm and toasty. Look for little socks and booties, a hat and a pair of mittens to keep your baby cosy. Don’t forget to pack a few extra items of clothing in your nappy bag, so you can dress them in another layer to keep them warm and snug if they get too cold.

Check their temperature

Babies are more sensitive to the cold than adults are, which means their body temperature can fluctuate quickly. You can easily check if your baby is too hot or cold, even without a thermometer.

Feel their tummy with your hand. If it feels hot to the touch (not warm), then your baby might be overheating, and you should remove a layer. It’s normal for your baby’s toes to feel slightly cool, but if they feel cold, and their tummy feels cold as well, then you might want to add another layer to help them warm up.

If you’re thinking of joining an exercise class with your little one in tow, it’s important that they’re wearing the right clothing. By following the tips in this guide, you can make sure that your baby will be warm and comfortable no matter where you are.

 

 

Introducing my new Run Leaders…Nat & Jen

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With the exciting upcoming training for Nat and Jen at the weekend who are spending Sunday training with UK Athletics doing their Leadership in Running qualification, I thought it would be really good to let you find out a bit more about them before they start their new clubs next week.

So first off, a bit of background for you as to how I know them:

I’ve known Nat for about 2 years after she started my Mum and Baby class in Altrincham with her second baby Ozzy.  She came pretty much every week of her mat leave and then once she went back to work as a teacher, she contacted me about my run club.  She was in a plateau and couldnt hit her goal of doing a sub 25 min 5k so I told her she needed to come down and do my 8.15 Monday class which she did and in the last 12 months she’s knocked a whopping 3 mins off her 5k time – unreal!

And as for Jen – I’ve known her for such a long time!  She’s best friends with my husbands best friend is the easiest way of explaining how we know each other and she was one of the first people I met in Sale when we first came to visit before deciding to actually move here.  Her 2nd child and my 1st are very similar in age so we did playgroups, baby groups and coffees together during that mat leave.  When Jen had her 3rd, she came to my Sale Mum and Baby class and when Sammy was 6 months or so, she started coming to run club and pushing herself out of her comfort zone and she hasn’t stopped coming since!

In order for you to get to know them a little, I pulled together 8 questions and we spent an hour over a drink (non alcoholic, I promise!!) and these were there responses:

  • So we can know you as well as you as a Run Leader, tell me a brief intro to you:

NAT – I have two sons – Milo and Ozzy – who are 6 and 2. I live with my husband, kids and grumpy old dog Muttley in Altrincham. I’m from South Wales but spent some years living abroad before settling up here. I’m a primary teacher in Manchester and love my job. Safe to say that run club gives me some much needed adult conversation

JEN – Jenna/Jen, 41 Mum of three (Grace, 9, James 7 and Sammy 3) married to Dom for 13 years (eeek!) I have spent my whole life in recruitment and now work two days a week for a small specialist recruitment company. I can usually be found running the streets of sale or shouting after my three kids – or drinking wine – not normally all at the same time unless it’s a really bad day!

  • How long have you been a runner?

NAT – A pretty long time! I started running with my sister when I was revising for my GCSEs and she was doing her A-levels. We needing some stress relief so bought matching trainers and ran around our hilly, Welsh town. It’s probably why hill training is still my favourite

JEN – Not sure if still call myself a “runner”! I started ‘properly’ running (consistently) probably about 6 years ago after I had my middle baby. But only 5kms and once, maybe twice a week. And then I think about 4 years ago I started to run more regularly and up my distance. I had a break to have my third child and then have been running ever since he was about 5 months old (he was three last week!).

  • Why do you run?

NAT – I used to run for fitness but since having children my motivation has definitely changed. Now I run for head-space, to socialise, to achieve something, and a little bit for fitness too.

JEN – So many reasons! For me, it’s my space, my time – a reason to get away from the kids, the noise, the chaos – and to skip the odd bath time! I started for that reason but then I fast realised it helped me hugely mentally. I have had lots of problems getting and staying pregnant and I although I am eternally grateful to be a mummy of 3, it’s been such a hard journey with recurrent miscarriages.  In particular, getting and staying pregnant with my third baby Sammy took a huge emotional, physical and mental strain and running (apart from my husband!) was the only way I could deal with it – it literally kept me together!

On a lighter note, I run because I LOVE food and booze and its literally the only time me and best friend can catch up without continual interruptions!!

  • What are your running goals for 2020?

NAT – 2019 was an amazing year for my running but I feel like I have so many more goals. I’m excited about 2020 because I’m running the Manchester marathon again! It was brutal last time so this time I’m excited about enjoying it. Hopefully…

 JEN – 3. Hmmm running goals – to keep running! Remain injury free and perhaps, just perhaps do a half marathon under 2 hours!

  • What’s your best running achievement to date?

NAT – I’d say doing the marathon pregnant is a good place to start (yes to anyone who hasn’t met her yet – she is crazy!!)

JEN – All of my running is achievement – I couldn’t run a bath let alone any distance 10 years ago. But I was so, so chuffed when I completed my first ever half marathon at the grand old age of 39! I’m about to complete my third in a couple of weeks at 41!

  • What’s the one bit of running gear you can’t live without? (Trainers not included!!)

NAT – A hair band (see picture!!)

JEN – Easy – running watch (only got one a few months ago and its CHANGED my life!!!) and a running belt! I won’t leave the house without either

  • If you had one piece of advice for people getting into running, what would it be?

NAT – Going for a run is going for a run, no matter how far or fast you go!

JEN – Enjoy it! Don’t compare yourself to others, run at your pace and your distance. I see running a bit like giving birth, totally horrendous when you are doing it but euphoric at the end – and as soon as you stop, the pain is over!

  • How are you feeling about becoming a run leader?

NAT – I’m probably too excited to be honest! I love running and I can’t wait to get to know people and share my passion with others

JEN – Excited and crapping my pants!! Can’t wait to inspire and help other people to run and to be part of Becs ever growing empire!

So if you see them about say Hi and wish them luck for their upcoming new roles!  Jenna is going to be leading a brand new class on a Monday called 5k Boost which is going to give people the confidence to run 5k and also give them some tools and techniques to run it quicker than they currently can and Nat is going to be leading my Tuesday 5-10k club so pushing people out of their comfort zone and helping them to nail a 10k.  She’s training them for the Poynton 10k so watch this space – we will share the pictures when they get there!!

 

As always, if you would like any further information on the run clubs that These Mums Do offer, please get in touch – becca@thesemumsdo.co.uk or 07525790704

Guest Blog…Debbie Gallimore, Nutritionist

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As I do quite a lot, I managed to steal half an hour of Debbie Gallamore’s time to ask her some all-important questions about her, her business, her opinion on fad diets and then the final question I ask all the people I work with – what she’d take if she was stranded on a desert island!!

Debbie set up her Nutritional Therapy business 5 year ago and it’s gone from strength to strength.  We now work together in partnership, running 30 day nutrition challenges getting people to reset and refocus their diets and try and instil long term sustainable changes to their eating habits.

So here’s what I asked and her responses:

1 – What’s your name and where are you from?

Debbie Gallimore.  I was born in Liverpool and lived there until I was 26 then fell in love with a man from Manchester. Moved to Sale then the rest is history as they say! Sale feels like home and I love the people here.

 

2 – Tell me some facts about you…

  • I have two children called Charlie, aged 11 and Amelia, aged 8. Best accomplishment of my life so far and make me laugh everyday.
  • Before becoming a Nutritionist, I worked in Insurance and was the youngest ever Operational Manager in Direct Line at the ripe age of 22. Feels like a lifetime ago!
  • I’m a Liverpool fan through and through and very proud of my working class roots. Thankfully we are having a good season this year much to my husbands dismay as a United fan

3 – Tell me about what you do and your business…

I am a Nutritional Therapist and Health Coach and owner of Debbie Gallimore – Nutritional Therapy and Wellness Coaching. I founded my company 5 years ago in 2014 and haven’t looked back since!

I work with women who are looking to reclaim back their health and tackle energy, hormonal issues, weight issues and many more. I work with my clients in a unique way by coaching and motivational strategies to tackle obstacles that get in the way.

My programmes are designed to provide nutritional knowledge and support to stop dieting long term and allowing women to regain control of their health. Thanks to technology advancements, I support clients face to face, Skype, Facetime and have been able to support international clients and those who are time poor and cannot get into clinic regularly.

 

4 – How long have you been a nutritionist and what made you want to become one?

I trained for 5 years to gain my diploma in Nutritional Therapy whilst working full time and two pregnancies in between. I look back and think “how the hell did I survive that !?” and doubt I could do it again now I’m that little bit older. My passion and drive came from my love of coaching.

At the time I was an Operational Manager with a team of 67 staff. My love of people and passion to support others to be the best they can be was always my main driver but I had no passion for Insurance.

My interest in Nutrition has been with me since a child and watching close family members battle chronic health issues – some unfortunately terminal, drove me to want to ensure my health and those I love is as strong as it can be.

What we eat, our decisions in lifestyle and nutrition is the foundation to longevity and optimum health. Coaching my clients and seeing first hand how feeling good about themselves changes every aspect of their life is the most rewarding job to have and I feel truly lucky to be a part of that process.

 

5 – What motivated you to set up your own business?

There is so much misinformation out there with regards to nutrition and dietary models that promise solutions when in reality they are quick fixes that don’t work long term.

In my twenties, my relationship with food was poor and I was sucked into every claim that I needed to ‘diet’ to lose weight. I was stuck in a cycle of yo yo dieting for 7 long years and my health suffered as a consequence. Low energy, poor sleep quality, irritability and low concentration formed part of the cycle.

Once trained in nutrition, I began to eat a varied diet without cutting out food groups and realised how good I felt and my weight stabilised without a ‘diet’ in sight. I was lucky that I had the right knowledge.

What’s missing for most women is their understanding of what drives them to make the choices they do. 99% of women have emotional connections with food and this drives behaviour and habits. That is why they get stuck in the diet trap.

My programmes are designed to tackle all of these areas through coaching techniques whilst teaching them how to eat to balance blood sugars which support energy, mood and weight. It is a sustainable solution that works long term and gives control back to women.

 

6 – What’s the best bit about your job and why?

Being apart of someone’s health journey is by far the best part of my job! A typical client is one that is struggling with a health symptom or issue such as weight, energy, hormonal issues or digestive issues with an understanding how this negatively affects their day to day life. Watching the transformation and how this impacts positively on their quality of life is truly magical.

 

7 – What’s your top tips for new Mums who are getting back to healthy eating?

I remember the days when I had a toddler and a baby and was utterly exhausted most of the time with little energy or time to focus on me and my needs. Reaching for the biscuits at the 2am feed was my issue – It’s not easy and I salute any new mum!

 

My top tip would be to start with small simple changes and not over complicate it. For example, if your drinking 3 – 4 cups of caffeinated tea/coffee per day then start by reducing by half. Caffeine spikes blood sugars which can disrupt energy balance and hormones. If you’re not drinking enough water, then consciously monitor so you are at 1.5 litres minimum per day and always start your day with a breakfast that has protein and carbohydrates such as porridge with seeds and berries or scrambled eggs with 1 slice of wholemeal toast and 1/2 avocado. This will leave you feeling fuelled for your day and less likely to reach for sugary snacks to pick you up.

 

8 – Tiredness is obviously one of the hardest bits about being a Mum…any handy hints on how to stop grabbing the sugar fix to get through the day?

I here you! Reaching for sugary fixes feels like the solution when in fact it creates a rollercoaster effect on blood sugars. When blood sugars spike through high sugar foods, you get a surge in energy. This surge doesn’t last long and your blood sugars come crashing down in a short space of time leaving you tired, lethargic and with a lack of concentration needed that surge again and reaching for sugar …. rollercoaster effect!

 

I recommend eating little and often so effectively 5 mini meals a day to keep blood sugars steady and energy more consistent. Eating every 3 hours, 3 main meals and 2 snacks, can help keep you feeling in control and stop those peaks and troughs in energy. Replace sugary snacks with nuts/seeds/a piece of fruit or a couple of oatcakes with nut butter which will ensure that you keep energy levels steady and less inclined to reach for sugary snacks.

 

9 – What’s your best piece of advice to new mums who are having body confidence issues?

Such a relevant topic considering the body positivity movement. Mums especially have been through such a physical change coupled with hormone surges, no wonder we feel a little unconfident!

Pregnancy and birth are by far one of the biggest challenges your body will ever do from a physical, emotional and hormonal standpoint – how kick ass are women !

If I could give one piece of advice it would be to carve out some time each day to do something for you. Doing something you love which is just for you is absolute paramount to your mental health and wellbeing. It could be going for a 15 minute walk with your favourite music, reading a book in the bath or seeing friends without the kids. When you start to do the things you love it feeds the soul and you more inclined to start to nourish and look after yourself organically.

 

10 – There are obviously hundreds of crazy/fad diets out there. What’s your thoughts on them?

There are 100’s of fad diets and will continue to be as we live in a world who want quick fix solutions. I am dubious of any fad diet or gimmicky product that claims they will fix your weight issues. Any diet that puts you in a calorie deficit for long periods of time can have an impact on your metabolism long term. Take the Cambridge Diet as an example. This diet reduces calorie intake to approx 600-700 calories a day by having shakes and soups predominantly as your main food supply. Taking how difficult it is to comply for overall lifestyle and how miserable it makes most women as your body is devoid of energy, it can be supportive of quick weight loss.

 

However, what I see in my clinic is women who have lost vast amounts of weight very quickly, put the weight back on just as quick as soon as they go back to old eating habits. What makes it worse is that all of a sudden they are putting more weight on as their metabolic set point (calories required for their body) has reduced to avoid starvation. Hair loss, energy issues, hormonal imbalances are also affected.

 

I hate the word diet and teach my clients that there really is no need to diet at all! As soon as you know how to eat, and were talking all food groups here: carbohydrates, proteins and fats in the right way, you will lose weight and feel amazing!

 

11 – Whats your favourite dish and why?

What a great question ! I love simple dishes and ones that fit easily into family mealtimes. One of my favourites is chicken tray bake as its simple, easy and my children love it to !

 

12 – if you could only eat one thing for the rest of your life, what would it be?!

Hardest question by far Becca – ha! Can I say 3 or is that cheating? (it was definitely cheating but I will let her off!!)

  1. Salmon – anti-inflammatory, full of essential fats to feed my nervous system and brain.
  2. Mixed nuts & seeds – anti-inflammatory, high protein and essential fats. They go everywhere with me and would be lost without them
  3. Green veggies – anti-cancer properties and full of nutrients for a happy and healthy body

 

13 – What can’t you live without?

My family& friends … cannot imagine a world without my kids, husband and wider friends and family

14 – I feel most at home…

…sitting in the garden watching the kids play with a glass of Prosecco chatting to my husband. That to me is bliss

 

15 – How would your friends describe you?

Warm, honest and always there if you need me

 

16 – If you were stranded on a desert island, what 3 things (not people!!) would you take and why?

  1. Kindle for books
  2. Avocado’s as the mixture of fat and protein would keep me alive !
  3. My journal to help keep my mind occupied and write experiences, thoughts, ideas down

Blog on the Manchester Half Marathon 2019

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It’s been just 2 and a half weeks since the half marathon and I’m still buzzing about it all.  I still cant fully comprehend what we all achieved that day (and I’m not talking about turning the gin bar into an impromptu karaoke bar!!)  I had the privilege to be part of 42 women’s training plans – 32 signed up to the specific half marathon club and I helped another 10 people on top of that via the Monday night sessions.  That is just mind blowing – to be able to help that many women achieve their goals is genuinely wonderful.

 

The Half Marathon run club was the biggest and best yet (I mean, it was only my 2nd one but still…) We incorporated a lot alongside actually running – physio, pilates, foam rolling, nutrition, a post run brunch and obviously an epic post run party…and the feedback has been amazing. When asked how would you vote the group overall out of 10 the response was 9.6!  Reading through the survey responses has made me so emotional so thanks to everyone who gave their feedback.

 

The most common theme from the feedback was the solidarity and impact of doing this as a group – the power of a bunch of women with a common goal is unsurpassable! Everyone gets added to a closed Facebook group and at the start of the 12 week training plan, I encouraged every member to introduce themselves and tell everyone about their running goal for the half – eg goal time, if it was their first one, etc and that was the start of their journey to 13.1 miles.  Comments like “felt like a family”, “excellent support network” and “loved the team morale, motivation, advice and encouragement” were received when asked about what they found most useful about having Facebook as a tool.

 

When I asked the members what their favour part of the half marathon training club was, the answers blew me away.  My personal favourite part of the training club was watching friendships between members grow and also to see people’s self-confidence build week on week.  To lead a group of women to push themselves out of the comfort zone and achieve something like this is pretty special.  These were some of the responses from the group on what their favourite part of the club was:

  • “getting to know people and chatting during the long runs”
  • “the sense of achievement after completing the Saturday long runs”
  • “morale boost from the group, achieving a new PB and the prosecco afterwards”
  • “everything – from the structure of the training through to the long runs”
  • “loved it all – being part of a community”
  • “spending time with an amazing group of women – the group training and friendship was brilliant”
  • “reaching unchartered ground and loving it as well as knowing my limits and pushing them”

 

One of the comments which hit home most of all about what I had created was “realising I can do more than I ever thought possible and achieving my goal” – what an epic thing to lead up.  Never in a million years did I think I’d be doing things like this when I started the business!

 

I asked various different questions in the survey – not only positives, but ideas for things which could enhance the group, changes which they think would have helped improve it  and the answers were so constructive and helpful.  The main requests for improvements were things like working on pace, getting extra advice on shoes/clothing, technical running advice to look at technique, form or style which I absolutely love and am definitely going to input into next years club where possible.  I did the same for the group last year and that’s why this year I added in a nutrition, physio and pilates elements for this years training and these extras went down so well.

 

One of my highlights from analysing the survey results was the fact that 100% of the group would recommend it to a friend.  Everyone – isn’t that just amazing!  It just shows how much they came together as a team.  The question was worded “Would you do the club again?  If yes, why…if no, why?” and the responses were again mind blowing!  Here’s a selection of the comments:

  • “it builds self esteem, friendships, breaks barriers and pushes your comfort zones”
  • “you achieve the unimaginable”
  • “friendly, supportive and really really rewarding”
  • “likeminded ladies, all abilities, not compeitive, very supportive and great post race gathering”
  • “nutrition support and the after party is the best in town”
  • “exceptional support from Becca and the group – the training plan was manageable even for the busiest of mums”
  • “great club, lovely group and brilliant run leader”
  • “feels like I’ve made friends for life”

 

It took me a while to actually fathom that last comment – “feels like I’ve made friends for life” – I absolutely love this.  I myself have made some amazing friends from starting this business so the fact that my clients are now doing the same is unreal and so satisfying!

 

We trained together on this for 3 months but some of these women have actually been training with me for 2 years.  21 of the 42 people started in my Couch to 5k Beginners groups – so never ever think that it’s “just 5k” or anything like that – this lovely bunch have set targets and hit their own goals over the years and have now hit the half marathon goal.  There was even a request on the survey for me to start a marathon training club…now that’s a bit keen, even for me!!

 

When I started writing this blog it was going to be about my half marathon – how I felt, how I found it, etc but as I was writing I realised that totally paled into insignificance for me.  Yes it was a great half – I totally felt famous running through Sale.  I hit my target time of 1hr 56 mins so was super chuffed with myself as that took 2 mins off my PB and I took 6 minutes off last years time.  There were highs and lows during the 13.1 mile slog but that all meant nothing when I got to The Bridge and my runners started arriving and I could see how ecstatic they all were about smashing their goals!  That was my real highlight – that and the post run steak frites and prosecco!!

 

I’m 100% doing another club next year and it will hopefully be even bigger and better than this years.  85% of the group have said they’d be up for doing the club again next year with another 12% undecided so I’ll take that as a challenge to convert them from a maybe to a hell yeah!!

 

So if you’re tempted to get started, don’t delay.  I’ve got a new beginners running club starting in January so get in touch and get your name on the list.  You never know where running will take you!

I love a good smoothie…

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I love a good smoothie!!  Such a geek but I really do.  Not only are they a great way of grabbing a healthy, nutritious breakfast on the go, but they’re also a brilliant pre or post run or workout snack.

Now…there are a few simple rules to think of when creating your own smoothie and they are:

  • Choose a Base – options can include – almond milk, oat milk, coconut milk, water
  • Pick 1 or 2 different fruits – these can be any but popular ones include frozen berries, pear, plum, apple, strawberry, banana, blueberry, blackberry
  • Pick a protein/healthy fat – eg. – protein powder, chia seeds, cashew nuts, nut butter, 100g yoghurt, pumpkin seeds

A few months back I asked you for your favourite recipes for a blog and I’ve finally had some spare time to actually write them up for you to try.  I’ll start with my top ones and then list the ones you shared…:

  • Summer Fruits:
    • 100ml Almond Milk, handful frozen mixed summer fruit, 1 banana, ½ scoop vanilla protein powder, dash of honey
  • Raspberry Oats:
    • Handful of oats, handful of raspberries, 1 banana, 1 tbsp honey, 100ml Greek yoghurt, 100ml oat milk
  • Strawberry Milkshake
    • 150ml coconut milk, decent handful of frozen strawberries, 1 banana, ½ scoop vanilla protein powder
  • Fats Me Up Smoothie (Joe Wicks)
    • Juice of 2 limes, 200ml almond milk, handful blackberries, handful blueberries, ½ avocado (roughly chopped or I cheat and use frozen), 3 tbsp Greek yoghurt, 1 tbsp honey, ½ scoop vanilla protein powder

Now for the ones you shared with me:

  • Mixed Fruit
    • Handful of frozen raspberries, strawberries & blueberries, 1 banana, 100ml milk
  • Peanut Butter Surprise
    • 150ml milk, handful of frozen mixed berries, 1 banana, handful of spinach, 1 tbsp peanut butter
  • Weetabix Smoothie
    • 1 Weetabix, 100ml milk, 1 banana, 1 tbsp peanut butter
  • Green Goodness
    • 1 apple (chopped), handful frozen pineapple, 1-2 inches of cucumber, ½ avocado, handful of spinach, juice of 1 lime, 100ml coconut water

 

There are so many different concoctions available!  Are there any of your favourites that I’ve missed?  Please let me know and I’ll update the blog

Guest Blog – Claire from Claire S Physio

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So the lovely Claire who runs Claire S Physio took some time out of her busy schedule to have a natter with me over a cup of tea and answer some all important questions!  Read on to find out more about Claire, her business, what you can expect from a session with her and what she can’t live without…

  1. What’s your name and where are you from?

Claire, originally from Hong Kong but I moved over to Manchester to study Physiotherapy in 1998 and have lived here ever since.

  1. Tell me some facts about you…

I am a mum to Annalise who is 4 years old and a wife to Rick.

My favourite things are running, yoga, Pilates, going on holiday and gin!

  1. Tell me about the business…

I have been a Physiotherapist for 18 years now and have decided to set up my own business so that I can be more flexible to my own family needs but also to the needs of my patients as we all have different but hectic lifestyles. I am based at clinic locations in Sale, Cheadle and Bowden and I offer assessment and treatment of Musculoskeletal and sports injuries as well as Pregnancy and post-natal issues (I now offer the Mummy MOT). I also teach Pilates classes and offer 1-2-1 sessions.

  1. What motivated you to set up your own business?

I wanted more flexibility and felt that I had the experience and confidence to run my own business without the support of a large company set up (I was part of the management team so I know what needs to be done to deliver an excellent physiotherapy service to patients!)

I also wanted to connect more with the local community that I live in and teaming up with Becca on some of her running groups has been such a motivation for me. It has been great to be part of something encouraging and positive that gets so many women out exercising and making friends.

  1. What can someone expect from a session with you?

I want my sessions to be relaxed and you will find that I am very approachable and understanding of issues and limitations for injury rehabilitation (not everyone can get to the gym every day!). I always treat the problem rather than just the symptoms so that it is less likely for symptoms to recur. I will always explain what is causing pain or dysfunction in terms that my patients understand as I believe it is really important for them to know what is happening and why they need to carry on with their exercises or self-management techniques. My treatment approach is very hands on and I have been an acupuncturist for nearly 15 years so often use this as part of the treatment.  I also use a lot of yoga and Pilates based exercise in my rehabilitation.

  1. What’s the most common injury you see in Mums & do you have any handy hints/prevention methods?

Most Mum’s will develop neck and back pain from lifting and bending down to small children! I also see a lot of general muscle strains especially when Mums make the fantastic decision to return to exercise after having a baby.

And the best thing for prevention-stretch, stretch, stretch! Or get to a yoga or Pilates class. It is so important to make sure you don’t get too stiff so make sure to stay active and stretch as much as possible.

  1. What’s your top tips for new Mums who are getting back to exercise?

The best advice I can give is not to be too hard on yourself…. It’s always a shock to the system when we return to doing any type of exercise that we haven’t done for a while especially if also sleep deprived! It will get easier and its always worth persevering with because the benefits of exercising are so important. Returning to exercise after having Annalise gave me more confidence, allowed me to meet some lovely new friends, and gave me some much needed ‘head space’.

I think that diet is really important too. I don’t mean any kind of restrictive diets, just eating enough food that is also healthy (with a good helping of treats too). I bet like me you spend loads of time preparing healthy and nutritious food for the kids so just eat as much of what they eat as you can and it shouldn’t be too difficult!

Lastly don’t put up with pain! Just because we are Mum’s, it doesn’t mean that our health is not important so booking in for treatment or a massage if you have pain or discomfort is even more crucial than ever.

  1. Let’s talk pelvic floor…what’s your advice to anyone who’s experiencing issues?

As a pregnancy and post-natal Physiotherapist, I am obviously very keen on encouraging regular pelvic floor exercises and general core strengthening. But this strengthening needs to be functional so don’t just do your pelvic floor squeezes whilst you are sat down, try to build them into your daily routine especially if you are lifting (a child) or pushing (a pushchair)! Also breathe….. relaxed breathing is so important for muscle control as tense muscles do not work very well. So try to do your pelvic floor contraction on a slow out breath, I promise it will feel a lot easier and more effective.

  1. What’s your personal favourite type of exercise and why?

Running, Yoga and Pilates. I also love horse riding but haven’t managed to do it for a while!

  1. What’s your best piece of advice to new runners? And what’s your best to experienced runners?

New runners need to remember not to get hung up on speed or distance and some days your run will feel easier than others but if you have a bad run then don’t let it put you off! Try again next time and it will probably feel better. And also run with friends as much as possible as it takes the pain out of getting off the sofa!

I think that experienced runners need to have a goal and a plan! I often realise that I am in a running rut and just go out and plod for an hour but not really feel the physical benefit (I still get the mental benefit of ‘me time’). When this happens, I book a race and plan how many weeks I have and what time I want to run it in so that I know that I have to push myself just a little bit harder. Also its never too late to start foam rolling! Even the most experienced runner might not be doing it enough (or at all?) but it really does help.

  1. What can’t you live without?

My family! And a regular dose of chocolate.

  1. I feel most at home…

At home on the sofa! With Rick and Annalise (and a G&T)

  1. How would your friends describe you?

Organised! And probably emotional.

  1. If you were stranded on a desert island, what 3 things (not people!!) would you take and why?
  • Music (my phone!) and headphones- I love listening to music!
  • My bed- I really love sleeping but don’t get enough of it these days.
  • A bumper pack of maltesers

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If you have any injuries or pain then do not live through them – there is so much that can be done to help you.  You don’t have to live with any pain unnecessarily.

Claire’s contact info:

Mobile no – 07580161002

Email – info@claresphysio.co.uk