Contour Movement

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Contour Movement

🌿Movement is Medicine
💪🏻 Level 3 Personal Trainer 📚 Physio student
🧘‍♀️Yoga + hands on therapy for tired adventurers
⛰️ Future Mountain Leader in the making

23/06/2026

A client recently told me she felt nervous jumping in the gym.

And I used to feel exactly the same.

I worried about jiggling.
I worried about missing the box.
I worried that everyone was watching me.

But the reality is that most people are far too busy worrying about themselves to care about what you’re doing.

And while jumping might feel a bit awkward, it’s one of the best things we can do for our bone health.

Our bones need impact to stay strong. As we get older, maintaining bone density becomes increasingly important and exercises like jumps, hops and skips provide a stimulus that strength training alone can’t fully replicate.

So if you’ve been avoiding jumping because you feel self conscious, this is your reminder that being a little uncomfortable today could help keep you stronger, healthier and more capable for years to come.

So get jumping!!

19/06/2026

You can’t train legs because you’ve just gotten a shiny, new tattoo…

So instead of skipping training altogether:

✔️ Scapular control
✔️ Biceps & triceps
✔️ Core stability

30 minutes.
A dining room chair.
A towel.

That’s it.

The best workout isn’t the perfect workout.

It’s the one you can do with what you’ve got today.

Save this for the next time life throws a spanner in your training!

12/06/2026

Creatine has to be one of the most misunderstood supplements out there.

People worry about water retention, weight gain and side effects, yet it’s one of the most researched supplements available and consistently shown to improve strength, power and lean muscle mass.

The reality?

→ The initial weight gain is mostly water stored inside your muscles.
→ It doesn’t build muscle on its own - it helps you train harder and get more from your workouts.
→ It may even have benefits beyond the gym, including brain health.
→ 3-5g per day is enough.
→ Timing doesn’t matter nearly as much as consistency.
→ Creatine monohydrate is all you need.

If you’ve been put off by the scales creeping up a little, don’t let that distract you from the bigger picture.

Have I convinced you yet!? 🤔

11/06/2026

After sharing yesterday that I wasn’t sure I liked my photoshoot pictures, a lot of people encouraged me to take a second look.

And they were right.

The photos hadn’t changed.

But what I saw in them had.

We’re often so busy focusing on the negatives that we miss the positives completely.

The awkward pose.
The imperfect hair.
The things we’d do differently next time.

And in doing so, we overlook the strength, the discipline and the hard work that got us there in the first place.

These photos aren’t perfect.

But they do represent 12 weeks of consistency, stepping outside of my comfort zone and proving to myself that I can do hard things.

And for that, I’m pretty proud.

The next chapter starts now. 💚

08/06/2026

I can probably count on one hand the number of times I’ve drunk alcohol in the last 3 years.

This weekend was one of those times 😅

A day at the races with friends and a couple of drinks in memory of my Uncle BJ, who loved the Perth Races and went every year.

But somewhere along the way, “a couple” became considerably more than a couple…

I had an absolutely brilliant day. Lots of laughs, good company and plenty of stories.

But today I’ve been reminded why I rarely drink.

I’m a happy drunk… but I’m also a forgetful one.

And these days I’d much rather remember the conversations, the laughs and the moments than wake up feeling like parts of the day have disappeared into a haze.

Add to this the fact that a hangover tends to steal the following day too, means that for me it’s just not worth doing very often.

Yesterday was fantastic, but it reminded me that alcohol isn’t what makes a day memorable.

The people do.
The experiences do.

Maybe we don’t need quite as much alcohol as we’ve been led to believe to have a good time.

And I’m pretty sure we’d get a little more out of our weeks if we spent less of them recovering from the weekend… 💚

02/06/2026

…just start.

Take the first step.
Do 5 minutes.

That’s it.

Because 9 times out of 10, once you’ve started, you’ll keep going.

You don’t always need motivation.
You just need enough momentum to get moving.

And even if all you manage is 5 minutes, that’s still more than doing nothing.

The funny thing?

You’ll usually feel a whole lot better afterwards than you did before you started.

→ Save this for the days you can’t be bothered 💚

31/05/2026

The 12WP might be over, but the work isn’t.

The goal now is to maintain the physique I’ve built, fuel my running, recover properly. All whilst enjoying a little more flexibility along the way.

For the next two weeks I’m holding calories and steps steady, gathering some data and seeing what happens.

Oh, and the extra calories on long run days are definitely being spent on scones!!

Now it’s time to focus on some performance goals, with the Glen Rosa Horseshoe and Meall a’ Bhuachaille hill race with , then Original Mountain Marathon Scotland with all firmly in my sights ⛰️

28/05/2026

12 weeks of structure, discipline and routine…
Followed by one week of doing exactly what my body and brain needed.

A family escape to Isle of Skye
Big mountain days
Fresh air
Wild swims
Good scran
Slower mornings
And absolutely zero guilt about taking the foot off the gas for a wee bit.

After pushing hard through the 12WP, I knew I needed to take a moment to recalibrate and find the balance again.
Sometimes the most productive thing you can do is recover properly.

This week reminded me that health isn’t just about aesthetics or chasing the next goal. It’s also about balance, memories, movement and giving your body space to breathe.

Now it’s time to ease back into routine over the weekend…
A few good sessions, some structure again and figuring out what maintenance calories actually look like for me after being in a deficit.

Ready for the next phase 😁

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Wick

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http://www.contourmovement.com/

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