Miava Fitness and Wellbeing

17/04/2026

Shout out to my Friday afternoon client who after a busy and stressful week of working , shows up, gives it her all and then goes straight to pick up her children 👏🏻 That’s dedication right there.

We also discussed how exercise is like a form of MEDITATION. Whether you are doing strength training, cardio, yoga, running, whatever the movement it is - it’s a time where you can just truly focus on your body, your breath, how your body is moving and how it feels.

A time you can switch off from work, housework, being a parent or a partner, or all the things on your to do list.

And this is why I’m so passionate about how good is exercise is for you mentally as well as your physical health. It’s so important we find that time to switch off. Disconnect.

And this is definitely one of my reasons why I just keep on going. It truly is the only time I switch off.

Happy Friday all!

24/03/2026

16/03/2026

Who has a garmin watch and fancies a bit of a challenge??

As we head towards spring I thought I would set up another steps challenge to keep everyone motivated!

Comment below if you want in, and then connect with me on garmin connect and I’ll set up a challenge in the next couple of days! Let’s go 🙌🏻

Hi! Join me on the Garmin Connect app. You can track your health and fitness data, and we can follow each other’s activities. Click to join:

05/03/2026

Did you know I am a verified CIMPSA Personal Trainer?

This means that I meet the professional standards set by the Chartered Institute for the Management of Sport and Physical Activity, ensuring my qualifications, skills and knowledge are all up to date.

What does this mean for you?? It means that you can trust that your training with me is safe, professional and based on industry-approved standards

The holder has completed the Coach occupational professional standard by evidencing all of its competency statements. This has been evaluated through a comprehensive review of their professional qualifications and experience.

27/02/2026

After taking on a few new ladies this week I’m excited to say that my PT slots are now currently full until Easter!!

I will post on here if anymore become available 💪🏻

23/02/2026

If you read my previous post I talked a little about protein.

If you’re unsure of how much you should be consuming per day below is a rough guide. However be aware that is will vary per person depending on many variables- age, goals etc

The below details how many grams of protein you need per kilogram of body weight:

Sedentary individuals : 0.8 - 1.0g

Endurance/ Active (light to moderate) : 1.2 - 1.4g

Strength / Building muscle: 1.4 - 1.8 g

Elite athletes: 2.0g

As I said this is just a guide. I am pretty active, a mum of 2, perimenopausal and I weigh approximately 44.5kg so my aim is about 75-85g of protein per day. 💪🏻

23/02/2026

A week off with my girls and I am raring to get back to working with my ladies 💪🏻

I’m going to start the week with a little motivation for you - and also abit of an appreciation post about my husband!

Since Christmas, my husband has been on a massive health kick! In all honesty, and I don’t think he’ll mind me saying, his diet prior to this was pretty awful 🙈 He basically loved what I call “kids food” (chips, nuggets, pizza etc) and loved his sweets!

But he has completely turned his diet around.

He is not restricting himself- although his meal portions are controlled and sensible - and he is filling his plate with healthy nutritious foods.

Think Greek yoghurt, shelled h**p, fruit, seeds and nuts. Lunches are baby spinach salads with fish or chicken, or eggs and Wholegrain toast. Dinners are full of lean protein (tofu, chickpeas, lentils chicken or fish) vegetables, Wholegrain carbs (for example Wholegrain rice, pasta, sweet potato, quinoa, lentils ) stirfrys, veg curries, veg stews etc

He has upped his protein intake massively which in turn has made him feel fuller for longer and has cut out all the snacking!

Nutrition really is key 🔑 and I can not stress enough that probably most of us aren’t eating enough protein.

Protein is so important for building and repairing tissues, maintaining muscle mass, it also supports metabolism and keeps you fuller for longer.

It is particularly important for females especially if you are pregnant or breastfeeding but also if like me you are getting older and are in perimenopause , as we start to lose muscle mass and bone density.

Alongside his nutrition he has also started exercising again doing both running and strength training and has recently hit an amazing pb at parkrun. He has also lost a whopping stone and a half in weight. But most importantly he feels better in himself - he said to me his body feels more relaxed - probably because he’s actually fuelling it right and not putting it under so much stress!

I’m telling you this because YOU CAN do this too! It just takes some will power and motivation, and for you to WANT this! But I can help you take that first step and help motivate you along the way, guiding and supporting you with your workouts 💪🏻

22/02/2026

In the car yesterday reading my Runners World magazine and thought I would would share some of the top tips in there to revive your mojo! It’s hard to find motivation in the winter months for sure to exercise and keep on moving but we are slowly heading to spring now 🙌🏻 🌺 🏃🏼‍♀️ 🏃🏻‍♂️ 💪🏻 🏋️‍♀️

But here’s some of the ones I loved incase it helps you..

⭐️ Find your own why!!
Whether it’s for health reasons, wanting to be strong for your kids, headspace or stress relief keep reminding yourself of YOUR WHY!

⭐️ Forget imposter syndrome!
Whether you are new to exercise or have been exercising years it doesn’t matter - everyone starts somewhere

⭐️ You don’t need to love exercise to do it! I think all of us can say we don’t ALWAYS love it! But we love the feeling of achievement after!

⭐️ Think baby not big - short bursts of workouts are better than nothing at all! Baby steps! And fit it in along your lifestyle - even if that’s 10 mins here and there.

⭐️ Consistency is key 🔑- this one is my mantra! The only way you see results!

⭐️ Remember the toxic 10! Tell yourself you only need to survive the first 10 minutes - then check in with yourself and you’ll be amazed at how much better you are feeling!

⭐️ Buddy up! Exercising with a friend makes those workouts fun and go quickly!

⭐️ Don’t skip the warm up and cool down stretches

Pic of a run with my girls this morning 🥰