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31/10/2026

𝟏𝟐𝟎 𝐌𝐈𝐍𝐔𝐓𝐄𝐒. 𝐓𝐇𝐑𝐄𝐄 𝐃𝐈𝐒𝐂𝐈𝐏𝐋𝐈𝐍𝐄𝐒. 𝐎𝐍𝐄 𝐏𝐔𝐑𝐏𝐎𝐒𝐄.

A solid day of training yesterday, and not every session needs to be about pushing harder or chasing personal bests!

🚴‍♂️ 60 minutes Zone 2 cycling – Building aerobic endurance and improving the body’s ability to use fat as fuel at lower intensities.

🏃‍♂️ 30 minutes Zone 2 running – A lovely sunny run, keeping the heart rate controlled and building that all-important endurance without unnecessary fatigue.

🏊‍♂️ 30 minutes swimming – All about technique. Improving body position, efficiency and stroke mechanics rather than simply chasing speed.

𝐖𝐇𝐘 𝐓𝐑𝐀𝐈𝐍 𝐓𝐇𝐈𝐒 𝐖𝐀𝐘?

Zone 2 training helps develop your aerobic system, allowing you to sustain efforts for longer. Combine that with technique work in the pool, and you’re improving fitness without every session needing to be exhausting.

With my structured Venice 70.3 training starting Monday, it’s all about building the foundations.

Train with purpose, not just intensity. 💛🖤

29/10/2026

𝐖𝐈𝐋𝐋 𝐋𝐈𝐅𝐓𝐈𝐍𝐆 𝐖𝐄𝐈𝐆𝐇𝐓𝐒 𝐌𝐀𝐊𝐄 𝐌𝐄 𝐁𝐔𝐋𝐊𝐘?

It’s a question I regularly get asked as a PT, particularly by women:

“I want to tone up, but I don’t want to get too muscular!”

Sound familiar? 👀

𝐁𝐔𝐈𝐋𝐃𝐈𝐍𝐆 𝐌𝐔𝐒𝐂𝐋𝐄 𝐓𝐀𝐊𝐄𝐒 𝐓𝐈𝐌𝐄

Significant muscle growth requires consistent training, progressive overload, good nutrition and patience. A few dumbbell sessions won’t suddenly turn you into a bodybuilder!

𝐖𝐇𝐘 𝐋𝐈𝐅𝐓 𝐖𝐄𝐈𝐆𝐇𝐓𝐒?

✅ Build strength and muscle
✅ Support bone health
✅ Maintain muscle as we age
✅ Make everyday activities easier
✅ Improve body composition alongside good nutrition

𝐖𝐇𝐀𝐓 𝐀𝐁𝐎𝐔𝐓 “𝐓𝐎𝐍𝐈𝐍𝐆”?

There’s no special exercise that tones muscles. What most people call a toned look comes from developing muscle and having enough definition for it to show.

Strength training is a big part of that!

𝐖𝐎𝐌𝐄𝐍 𝐎𝐕𝐄𝐑 𝟒𝟎 𝐓𝐇𝐈𝐒 𝐌𝐀𝐓𝐓𝐄𝐑𝐒!

As we age, maintaining muscle and bone strength becomes increasingly important. Resistance training is particularly valuable around menopause, supporting strength, bone health and independence.

And you don’t have to lift heavy from day one. Start at your level and build gradually.

𝐌𝐘 𝐀𝐃𝐕𝐈𝐂𝐄 𝐀𝐒 𝐀 𝐂𝐎𝐀𝐂𝐇

Don’t let the fear of getting bulky stop you getting stronger.

Whether you’re 25, 45 or 65, lifting weights isn’t just about appearance. It’s about confidence, capability and doing the things you love for longer.

𝐒𝐓𝐑𝐎𝐍𝐆 𝐃𝐎𝐄𝐒𝐍’𝐓 𝐀𝐔𝐓𝐎𝐌𝐀𝐓𝐈𝐂𝐀𝐋𝐋𝐘 𝐌𝐄𝐀𝐍 𝐁𝐔𝐋𝐊𝐘.

Have you ever avoided weights because of this myth?

21/10/2026

𝟏𝟓 𝐘𝐄𝐀𝐑𝐒 𝐎𝐅 𝐑𝐔𝐍𝐍𝐈𝐍𝐆

Two photos, roughly 15 years apart.

The first was taken while training for the Lisbon Half Marathon. The second during Mallorca 70.3.

Looking back, I can see how much my running has changed, but more importantly, how much I’ve learnt along the way.

Back then, my arms were held quite tight, my running looked a little rigid and I didn’t really give much thought to technique.

Fast forward 15 years and I’m far more conscious of posture, arm movement, foot placement and running efficiently.

One thing I’ve learnt is that good technique isn’t about forcing everyone to run the same way. It’s about finding what works for you, building strength, improving endurance and making small adjustments where needed.

And that’s something I now bring into my running coaching.

You don’t just become a better runner by running more. Understanding how you run matters too.

𝐇𝐚𝐯𝐞 𝐲𝐨𝐮 𝐞𝐯𝐞𝐫 𝐜𝐨𝐦𝐩𝐚𝐫𝐞𝐝 𝐲𝐨𝐮𝐫 𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐭𝐞𝐜𝐡𝐧𝐢𝐪𝐮𝐞 𝐨𝐯𝐞𝐫 𝐭𝐡𝐞 𝐲𝐞𝐚𝐫𝐬?

20/10/2026

𝐑𝐄𝐀𝐋 𝐏𝐄𝐎𝐏𝐋𝐄. 𝐑𝐄𝐀𝐋 𝐏𝐑𝐎𝐆𝐑𝐄𝐒𝐒.

What’s it really like training with me at Strive? Rather than me telling you, I asked Lorraine, who’s put up with me for FOUR YEARS! 😂

After two spinal surgeries, we started slowly, rebuilding strength, fitness and confidence. Over the last 9–12 months, we’ve focused more on weight loss, getting leaner and building muscle.

Seven questions. Her story, the laughs and the exercises she’d rather forget! 👇

1️⃣ 𝐖𝐡𝐚𝐭 𝐠𝐨𝐞𝐬 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐲𝐨𝐮𝐫 𝐡𝐞𝐚𝐝 𝐰𝐡𝐞𝐧 𝐈 𝐬𝐚𝐲, “𝐈’𝐯𝐞 𝐠𝐨𝐭 𝐚𝐧 𝐢𝐝𝐞𝐚 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐧𝐞𝐱𝐭 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞”?

“Here we go… what has he got planned for me now?! 😂 I know I’m in safe hands, but that doesn’t mean I have to like every exercise! I’ll give it my best shot, have a little moan for good measure, and then probably admit he was right all along!”

2️⃣ 𝐎𝐧𝐞 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐲𝐨𝐮’𝐝 𝐡𝐚𝐩𝐩𝐢𝐥𝐲 𝐧𝐞𝐯𝐞𝐫 𝐝𝐨 𝐚𝐠𝐚𝐢𝐧?

“For leg day sessions, picking only one is hard! It’s got to be a toss-up between weighted hip thrusts and bar squats! Neither are top of my list, both have me questioning my life choices halfway through a set! 😂 Lee, I’m still waiting for the day you tell me we’re giving those two a miss!”

3️⃣ 𝐇𝐨𝐰 𝐝𝐢𝐝 𝐲𝐨𝐮 𝐟𝐞𝐞𝐥 𝐚𝐛𝐨𝐮𝐭 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐢𝐧𝐠 𝐚𝐟𝐭𝐞𝐫 𝐬𝐮𝐫𝐠𝐞𝐫𝐲?

“Getting back into exercise after two spinal surgeries was a big step. I was determined to rebuild my strength but understandably nervous. Lee understood my concerns and tailored things around my recovering back, helping me build confidence at my own pace. Four years on, we’re still setting new goals every 12 weeks. Taking that first step was one of the best decisions I made!”

4️⃣ 𝐘𝐨𝐮𝐫 𝐓𝐫𝐢𝐩𝐀𝐝𝐯𝐢𝐬𝐨𝐫-𝐬𝐭𝐲𝐥𝐞 𝐫𝐞𝐯𝐢𝐞𝐰 𝐨𝐟 𝐦𝐞 𝐚𝐬 𝐚 𝐏𝐓? 🤣

“⭐️⭐️⭐️⭐️⭐️ Would definitely recommend! Lee’s knowledgeable, supportive and knows how to get the best out of me, even when I’m not convinced about the exercise! He’s helped me rebuild confidence, get stronger and realise I’m capable of more than I think. He knows when to push and when to reassure me. Five stars. Would be six, but apparently weighted hip thrusts are non-negotiable! 😂”

5️⃣ 𝐖𝐡𝐚𝐭 𝐚𝐫𝐞 𝐲𝐨𝐮 𝐦𝐨𝐬𝐭 𝐩𝐫𝐨𝐮𝐝 𝐨𝐟?

“How far I’ve come since surgery. When I started, I didn’t have much confidence in my body. Four years on, I’m stronger and more confident, physically and mentally. I’ve made healthier choices with my eating too. I still have off weeks, but there’s never judgement. It’s always ‘That was last week, let’s refocus.’ That support helps me keep going without feeling I’ve failed.”

6️⃣ 𝐖𝐞𝐫𝐞 𝐲𝐨𝐮 𝐧𝐞𝐫𝐯𝐨𝐮𝐬 𝐚𝐛𝐨𝐮𝐭 𝐬𝐭𝐚𝐫𝐭𝐢𝐧𝐠 𝐚𝐭 𝐒𝐭𝐫𝐢𝐯𝐞?

“Definitely! I wasn’t sure what to expect, but Lee made me comfortable from the start. My advice is not to overthink it. Having the right support makes such a difference. Four years on, I’m so glad I did it. I wish I’d realised sooner what I was capable of!”

7️⃣ 𝐎𝐧𝐞 𝐩𝐢𝐞𝐜𝐞 𝐨𝐟 𝐚𝐝𝐯𝐢𝐜𝐞 𝐭𝐨 𝐬𝐨𝐦𝐞𝐨𝐧𝐞 𝐮𝐧𝐬𝐮𝐫𝐞 𝐚𝐛𝐨𝐮𝐭 𝐭𝐚𝐤𝐢𝐧𝐠 𝐭𝐡𝐚𝐭 𝐟𝐢𝐫𝐬𝐭 𝐬𝐭𝐞𝐩?

“Just go for it! You don’t need to be fit to start or know what you’re doing. That’s what Lee’s there for! Find someone who listens and helps you progress at your pace. There’ve been laughs, a few moans and exercises I’d rather forget! 😂 But I wouldn’t change a thing.”

A massive thank you to Lorraine for sharing her journey. 💛 For me, PT isn’t just about weights or weight loss. It’s about confidence, support and progress that lasts.

Thinking about starting?

𝐒𝐓𝐑𝐈𝐕𝐄 𝐇𝐄𝐀𝐋𝐓𝐇 & 𝐅𝐈𝐓𝐍𝐄𝐒𝐒 🖤💛

19/10/2026

𝐇𝐄𝐀𝐑𝐓 𝐑𝐀𝐓𝐄 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 – 𝐀𝐑𝐄 𝐘𝐎𝐔 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 𝐒𝐌𝐀𝐑𝐓?

Most runners and cyclists track their heart rate, but how many actually understand what those numbers mean?

As a running coach and PT, I often see people training too hard on their easy days without understanding what each session is supposed to achieve.

Training harder doesn’t always mean training better!

𝐔𝐍𝐃𝐄𝐑𝐒𝐓𝐀𝐍𝐃𝐈𝐍𝐆 𝐘𝐎𝐔𝐑 𝐙𝐎𝐍𝐄𝐒

🔵 Z1 – Recovery and warm-ups.

🟢 Z2 – Easy aerobic training, building endurance.

🟡 Z3 – Moderate efforts, developing aerobic fitness.

🟠 Z4 – Threshold training, improving sustained performance.

🔴 Z5 – High-intensity intervals and maximum efforts.

Your zones are individual. The same pace could be easy for one person and hard for another.

⌚ WATCH VS CHEST STRAP

Watches are great for everyday tracking, but chest straps generally provide more accurate readings, particularly during intervals.

📈 UNDERSTANDING YOUR DATA

I’ve included my own Garmin data showing an average resting heart rate of 42 bpm.

But lower doesn’t automatically mean fitter! Look at trends over time. Sleep, stress, illness and recovery all influence heart rate.

🏊🚴🏃 ONE SIZE DOESN’T FIT ALL

Heart rate responds differently across swimming, cycling and running, so your training zones may differ between sports.

💛 THE BIGGEST TAKEAWAY

Not every session needs to leave you exhausted.

Easy days build endurance, harder sessions develop performance and recovery allows your body to adapt.

𝐓𝐑𝐀𝐈𝐍 𝐒𝐌𝐀𝐑𝐓𝐄𝐑, 𝐍𝐎𝐓 𝐉𝐔𝐒𝐓 𝐇𝐀𝐑𝐃𝐄𝐑!

💬 Do you train using heart rate zones or just check your numbers afterwards?

Got a Garmin or fitness watch but unsure what the data means?

Drop a question below or message me. Always happy to help!

17/10/2026

𝐎𝐧𝐞 𝐀𝐭𝐭𝐚𝐜𝐡𝐦𝐞𝐧𝐭, 𝟓 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐭𝐨 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐞𝐧 𝐘𝐨𝐮𝐫 𝐋𝐞𝐠𝐬!

𝐒𝐌𝐀𝐋𝐋 𝐀𝐓𝐓𝐀𝐂𝐇𝐌𝐄𝐍𝐓. 𝐁𝐈𝐆 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 𝐏𝐎𝐓𝐄𝐍𝐓𝐈𝐀𝐋!

You don’t always need complicated equipment to get a good strength session in!

These cable ankle attachments from DMOOSE are a great addition to lower-body training, allowing you to target specific muscles with controlled resistance which we’ve used with Claire Frogley in today’s session 💪

Here are 5 exercises worth trying:

💪 𝐂𝐚𝐛𝐥𝐞 𝐤𝐢𝐜𝐤𝐛𝐚𝐜𝐤𝐬 – Target your glutes through hip extension.

🦵 𝐇𝐢𝐩 𝐚𝐛𝐝𝐮𝐜𝐭𝐢𝐨𝐧𝐬 – Strengthen your outer hip muscles, particularly the glute medius.

🔥 𝐇𝐢𝐩 𝐚𝐝𝐝𝐮𝐜𝐭𝐢𝐨𝐧𝐬 – Work your inner thighs and develop strength around the hips.

🏋️ 𝐒𝐭𝐚𝐧𝐝𝐢𝐧𝐠 𝐡𝐚𝐦𝐬𝐭𝐫𝐢𝐧𝐠 𝐜𝐮𝐫𝐥𝐬 – Strengthen the hamstrings through knee flexion.

🏃 𝐂𝐚𝐛𝐥𝐞 𝐡𝐢𝐩 𝐟𝐥𝐞𝐱𝐢𝐨𝐧 – Target the muscles responsible for lifting your knee.

𝐖𝐡𝐲 𝐝𝐨𝐞𝐬 𝐭𝐡𝐢𝐬 𝐦𝐚𝐭𝐭𝐞𝐫?

As a personal trainer and running coach, I’m a big believer in building strength beyond the usual squats, lunges and deadlifts.

For runners and cyclists especially, strengthening the muscles surrounding the hips can complement your main training, helping develop strength, control and stability.

These exercises aren’t just for athletes either. They’re useful for anyone looking to build stronger legs and improve their overall strength.

Using my DMoose Fitness ankle attachments

Which of these exercises have you tried, and which would you add to your next leg session?

15/10/2026

𝐌𝐀𝐑𝐀𝐓𝐇𝐎𝐍 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 & 𝐕𝐎₂ 𝐌𝐀𝐗 – WHAT YOU NEED TO KNOW

With spring marathon training getting underway, it’s worth understanding VO₂ max and how improving it can benefit your running.

VO₂ max is the maximum amount of oxygen your body can use during intense exercise. It’s a measure of aerobic fitness, but a higher VO₂ max doesn’t automatically mean a faster marathon.

Running economy, lactate threshold and your ability to maintain pace over 26.2 miles are just as important.

So how can you improve it? I’ve highlighted four methods in the slides, each supported by research.

🟡 Body composition
Reducing excess body fat, where appropriate, can improve relative VO₂ max. However, this doesn’t necessarily mean your cardiovascular fitness has improved.

⚫️ The 10-20-30 method
Alternating easy, moderate and faster running efforts. A useful way to introduce intensity without prolonged hard intervals.

🟡 30-second intervals
Short, high-intensity efforts followed by longer recovery periods. Effective but demanding, so progression is important.

⚫️ Norwegian 4x4
Four minutes at a hard, controlled intensity, followed by three minutes of easy recovery, repeated four times. A well-researched method for developing aerobic capacity.

𝐌𝐘 𝐀𝐃𝐕𝐈𝐂𝐄 𝐀𝐒 𝐀 𝐑𝐔𝐍𝐍𝐈𝐍𝐆 𝐂𝐎𝐀𝐂𝐇

Marathon preparation isn’t about running hard every session.

Most of your weekly mileage should be at an easy, conversational effort, building aerobic endurance while allowing sufficient recovery.

One structured interval session per week can be beneficial, depending on your experience and training phase.

Long runs develop endurance, while tempo and marathon-pace sessions improve your ability to sustain faster speeds.

It’s about balancing intensity, volume and recovery rather than simply running harder.

And remember, your Garmin VO₂ max is an estimate. Don’t chase the number at the expense of consistent training.

Training for a spring marathon?

Now’s the time to build your foundations. If you’d like guidance or a structured training plan tailored to your goals, get in touch.

STRIVE HEALTH & FITNESS

14/10/2026

💛🖤 𝐖𝐄’𝐑𝐄 𝐁𝐀𝐂𝐊! 💪

Apologies for being a little quiet on social media recently, but we’ve been taking a well-earned break exploring the delights of Ireland! 🇮🇪🍀

10 days, turning 42, an estimated 1,300–1,500 miles on the road, travelling from the beautiful coastlines of County Waterford and West Cork through the Beara and Di**le peninsulas, taking in the Ring of Kerry, Healy Pass, Slea Head Drive, Blarney Castle, Mizen Head and plenty more before finishing off in Dublin!

Mountains, waterfalls, castles, stunning coastlines, traditional Irish pubs and some incredible scenery along the way!

Of course, I couldn’t completely switch off from training! 🏃‍♂️ Managed to squeeze in a few runs exploring the local areas and even some sea swimming straight from the harbour outside one of our Airbnbs! 🌊🏊‍♂️

A huge thank you to my partner Sam, who did the majority of the driving whilst we were there! Certainly covered some miles and tackled some interesting Irish roads along the way!

It’s been brilliant to slow things down, step away from the usual routine and enjoy a bit of downtime, especially after everything this year has thrown at me.

But now we’re back at 𝐒𝐭𝐫𝐢𝐯𝐞 𝐇𝐞𝐚𝐥𝐭𝐡 & 𝐅𝐢𝐭𝐧𝐞𝐬𝐬, feeling refreshed, recharged and ready to hit the ground running! 🔥

Back to the PT sessions, running coaching, sports massage and helping you all work towards those goals!

𝐓𝐡𝐞 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧 𝐢𝐬… 𝐀𝐑𝐄 𝐘𝐎𝐔 𝐑𝐄𝐀𝐃𝐘 𝐅𝐎𝐑 𝐌𝐄?💪

Because I’m back, the energy is high and we’re going to be pushing those goals harder than ever!

𝐋𝐄𝐓’𝐒 𝐆𝐄𝐓 𝐓𝐎 𝐖𝐎𝐑𝐊! 💛🖤

16/09/2026

A bike fit isn’t just about being comfortable… it’s about getting the most out of you AND the bike.

Big thanks to Mark Harvey at for getting me properly dialled into the using the latest

I’ve used Mark before when he managed to get the absolute best out of my old aluminium .bikes so with a completely different bike underneath me now, it made sense to go back.

The difference is already noticeable. 👌

What makes the experience so good is Mark doesn’t just understand the numbers he understands racing. Comfort, power, aerodynamics and most importantly finding a position you can actually hold when the miles start adding up.

We even experimented with a proper TT helmet for the new season and how I need to position my head to actually get the aero benefit from it something I’d never really considered before! 😂

And when the person fitting you has taken on races like Norseman which is firmly on my bucket list 👀 it’s pretty easy to trust and relate to what he’s telling you.

Really enjoyable experience, super knowledgeable, honest advice and great value.

Now it’s down to me to put the miles in and see what we can get out of this setup in 2027. 🔥

Highly recommend Mark Harvey / .

Address

Brackley

Telephone

+447912637844

Website

http://www.strivehealthfitness.co.uk/

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