Tracey West - Personal Trainer

01/06/2026

May 2026 -

🚶‍♀️Great average step count 🙌 including a 10k run and a beautiful walk in Hambledon
🫩 Some poor sleep
🍴 An amazing meal at Sindhu Restaurant - one from the wish list 😊

19/05/2026

🧠❤️ Stroke Awareness Month ❤️🧠

‼️ Knowing the signs of stroke can save a life — remember to act FAST. ‼️

Lifestyle habits that may help reduce your risk of stroke include:

✅ Staying physically active
✅ Managing blood pressure through movement, nutrition, stress management, and regular check-ups
✅ Eating a balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats
✅ Maintaining a healthy weight
✅ Quitting smoking and limiting alcohol intake
✅ Prioritising quality sleep and recovery
✅ Managing stress through exercise, mindfulness, and social connection
✅ Monitoring conditions such as diabetes and high cholesterol with your healthcare professional

This Stroke Awareness Month, challenge yourself to take one positive step toward a healthier future — whether that’s going for a walk, exercising, drinking more water, or finally booking that health check you’ve been putting off.

13/05/2026

🧂 Salt Awareness Week 🧂

Most people consume far more salt than they realise — much of it hidden in everyday foods like sauces, ready meals, breads, cereals, processed meats, and snacks.

The NHS recommends adults have no more than 6g of salt per day — roughly 1 level teaspoon.

Too much salt over time can increase the risk of:
✔️ High blood pressure
✔️ Heart disease
✔️ Stroke
✔️ Kidney problems

👇Here are some simple ways to cut back on salt👇

✅ Check food labels
Avoid foods with more than 1.5g of salt per 100g (or >0.6g sodium). Look for green (low) traffic light labels.

🥗 Reduce processed foods
Ready meals, takeaways, cured meats, crisps, sauces, and even bread can contain surprisingly high amounts of salt. Focus on whole, minimally processed foods.

🌿 Add flavour naturally
Use herbs, spices, garlic, chilli, lemon juice, or black pepper instead of reaching straight for the salt.

🧂 Skip the table salt
Taste your food first before automatically adding salt.

🥫 Rinse canned foods
Washing canned beans, pulses, and vegetables can help remove excess salt.

12/05/2026

11/05/2026

🍔🍕 Happy Eat What You Want Day! 🍫🍪🍩

Today isn’t about overindulging—it’s about mindful eating and keeping balance in the long run.

💡 Mindful Eating Tips:

* Listen to your hunger: Can you tell the difference between real hunger and emotional cravings?
* Remove distractions: Turn off the TV, put down your phone, and focus on your meal.
* Eat slowly: Take small bites, chew well, and truly taste your food.
* Engage your senses: Notice the colors, textures, smells, and flavours.
* Savour every bite: Enjoy it, don’t just eat it.
* Stop at 80% full: Give your body space to feel satisfied, not stuffed.

✨ Today’s mantra: Enjoy your favorites with intention, and tomorrow, return to your routine guilt-free, stress-free, balanced. 💪

10/05/2026

Odyssey Group Fitness 10k - done ✅

Aiming for sub 1 hour but the way out felt hard - went off to quick. Found my pace for the second half - official time 1 hour & 30 seconds

09/05/2026

Ovarian cancer was once called the “silent killer,” but it does have symptoms – they’re often subtle and easy to mistake for everyday health issues.

Symptoms like bloating, tummy pain, or needing to p*e more frequently may seem harmless, but what matters most is persistence, frequency, and whether they feel unusual for you.

Common signs to watch for include:

* Persistent abdominal bloating or swelling
* Pelvic or abdominal pain
* Feeling full quickly or difficulty eating your usual portion size
* Frequent or urgent urination
* Unexplained weight loss
* Ongoing fatigue
* Changes in bowel habits like constipation or diarrhea
* Back pain
* Pain during s*x
* Abnormal vaginal bleeding or discharge, especially after menopause

If you notice these symptoms happening often, lasting several weeks, or feeling different from your normal health, speak to a doctor. Early detection can make a huge difference.

💛 Stay aware. Listen to your body.

05/05/2026

APRIL 2026 -

😴 Some great sleep
📝 Trip planning
🍑 Photo shared by a client of their hotel gym
🪻 Bluebell walks
🌊 Weekend trip to one of my favourite places

07/04/2026

On , it’s a good reminder to check in with yourself 🌍💚

What could you improve?

🏃‍♀️ Getting more active
🧘🏼 Taking better care of your mental wellbeing
🥗 Eating a more balanced diet
💧 Staying hydrated
🚬 Cutting down or avoiding harmful substances
💤 Getting enough quality sleep

05/04/2026

HYROX mixed doubles 28/03/26

Never the most flattering of photos but getting it done 💪🏻 ✅ Big shout out to my amazing husband Rory 🥰