Tracey West - Personal Trainer

24/06/2026

💧 World Wellness Week: Stay Hydrated 💧

It’s a hot one again 🥵 – so let’s talk hydration 💦

Are you drinking enough water? Staying hydrated is essential for optimum health, helping your body perform many important functions, from regulating temperature to supporting energy levels, concentration, and physical performance.

Did you know that by the time your body tells you you’re thirsty, you’re already slightly dehydrated? Other common signs of dehydration include:
💦 Headaches
💦 Feeling lightheaded or dizzy
💦 Lack of energy and fatigue

As a general guide, aim for at least 1.2 litres of water per day, and increase your intake during hot ☀️ weather or when taking part in physical activity and exercise.

Here’s a fact that might surprise you: muscles 💪🏻 are approximately 75% water 💦. A loss of just 3% of this water can lead to a 10% reduction in strength and an 8% loss of sp*ed—showing just how important hydration is for both health and performance.

Small daily habits can make a big difference to your health and wellbeing. Make hydration a priority this World Wellness Week and help your body perform at its best.

💙💧

13/06/2026

💜 Cervical Screening Awareness Week 💜

CALL TO ACTION: Have you booked your cervical screening?

‼️If you’ve received an invitation for screening, don’t put it off‼️

13/06/2026

💙 Men’s Health Week 2026 | 15–21 June 💙

Too often, men ignore the signs of ill health, push through pain, and carry on as normal. But looking after your health isn’t a weakness — it’s one of the most important things you can do for yourself and the people who care about you.

This year’s Men’s Health Week focuses on taking small, manageable steps that lead to lasting change.

⚠️ Don’t ignore symptoms such as:
• Chest pain
• Shortness of breath
• Unexplained weight changes
• Persistent fatigue
• Changes in mood or behaviour
• Lumps or unusual bodily changes

These symptoms may not always indicate something serious, but getting them checked early could make all the difference.

✅ Small steps can make a big difference:
• Book a GP appointment if something doesn’t feel right
• Talk to someone you trust
• Attend health checks and screenings
• Move more, eat well, and reduce alcohol intake
• Take time to rest and recover when needed

We can all help by checking in on the men around us, listening without judgement, and normalising conversations about health and wellbeing.

This Men’s Health Week, let’s break the stigma and encourage men to put their health first.

💙 One conversation. One appointment. One small step. It could change — or even save — a life.

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.