Be The Best You (2026)

12/05/2024

Happy Mother’s Day to all the wonderful women! ❤️You are my ikigai, my motivation for continuing to improve myself, and deepen my knowledge. I am honoured to be a part of your lives and witnessing your minds and bodies, which continue to amaze me in the most wonderful ways!

18/04/2024

I have exciting news to share!

Starting on Tuesday 7th May, I will run a 6 week programme specifically tailored for women in perimenopause or menopause.

WHY sign up?
This phase in a woman’s life can be quite the journey to navigate, with emotional, mental and physical changes that perhaps we’ve never experienced before. Starting in our 30’s, we start to lose bone density (osteopenia) and muscle mass (sarcopenia). One of the only ways you can effectively mitigate against this is through strength work. No, you won’t end up looking like an Olympic power lifter, yes, you will be able to continue to move and enjoy all the activities you like to do. Through this programme you’ll learn how to do all the basic moves safely and progressively.
The programme also includes recordings and a live webinar with a specialist nutritionist who will explain how your body and hormones are changing and what you can do to get the most out of your body through nutrition.

WHO is it for?
Anyone who feels they’re coming into a phase of their lives where they feel their bodies are changing and perhaps not wanting to go to conventional group classes that focus purely on intensity. The classes are adapted to all fitness levels.

WHERE ?
The fitness classes will run for one hour and will be face to face, in Parc Bertrand, Geneva. The nutrition sessions will be virtual.
The first class will start at 9am on Tuesday 7th May, and will run for 6 consecutive weeks.

HOW MUCH IS THE CLASS?
The entire programme including the nutrition webinar and face to face fitness classes will be CHF200, payable in full before the first class.

HOW?
You can contact me via DM to sign up, spaces are limited!

16/03/2024

Tip of the day 58: You can be good at anything you choose to
We’ve all heard that saying “You can do anything you put your mind to”. And scientifically, it’s practically true!
Now, if your goal is to become the world’s fastest sprinter or best tennis player, there are factors others than motivation that need to be taken into consideration. However, for the majority of us our goals are likely much more conservative. You might have thought of yourself as someone who’s terrible at maths, or languages, or the arts…. and therefore you never tried to excel in those areas. You tell yourself that you’re not good at that and you likely don’t even try.
But science suggests that our brains have enormous capacity for growth in a new skill. It’s known as neuro plasticity and we can vastly improve a skill by persevering and consciously practising a new skill.
Maybe you always thought of yourself as someone who’s not sporty, but if you wanted to be sporty, you can be! It doesn’t matter if you never did sports before, what matters is you care to develop that skill and make an effort to progress a little every time you try. It won’t be long before you feel stronger.
If it makes you feel good and you enjoy the process, and even if you don’t, but you’re determined to change that for your mental/physical wellbeing, by investing your time and energy into something, you’ll grow more than you thought you could. (Although perhaps not in ways you thought you would!)
If you’re a parent, your child(ren) seeing you habitually putting yourself into the Stretch Zone (just outside of your comfort zone, probably failing at it frequently initially) is a real gift to them. It teaches them that failing isn’t the end of the road, it’s part of the journey.
You’re not too old or bad at something to learn something new. You deserve to go on the journey of potentially finding a new joy in your life.
Learn a new language, do your first run, learn how to do the rubix cube. You don’t need to master, you’ll gain a lot more than just a skill/knowledge, I promise you!

05/11/2023

10km Race in the rain and wind done ✔️
Normally I would run with the ladies to encourage them and push them along but today I decided I would try to run for time just to see where I was at! It's been a long time since I ran competitively so I thought, why not 🤷🏻‍♀️
I was happy with my run, particularly given I didn't run that much in preparation. But I had a little advantage over everyone I saw today......
So I'm sharing these 3 tips with you for optimal running performance!
1) Cadence. I was I between the 50min and 55min pace makers the whole race and I can honestly say almost everyone in this segment that I saw running had way too low a cadence. Cadence = the number of steps you take in a minute. The optimal is thought to be between 172 -180 steps per minute.
You can get metronome apps that you can have beeping in the background, or find music lists at 170 or 180 bpm to help you keep your rhythm. In order to be able to increase cadence, you will need to teach yourself to take smaller steps and land your foot underneath your body. Many people have the habit to take big long steps and heel strike in front of their body. This creates friction and is much more tiring for your legs to run like this.
2) Heel kicks. If you hop onto YouTube and look at professional long distance runners (5km and up to marathon distance) you will notice how high they kick their heels ups with each step. This is because having a high heel kick allows you to take advantage of the spring action from your ligaments to propulse you forward. Some people virtually look like they're shuffling when they're running and just imagining that in your head, I'm sure you can understand that this is not the most efficient way to move yourself in a forward motion at speed.
3) Strength train!!! If you want to get faster, you need to be stronger in your muscles. Today I didn't feel my legs at all, my lungs were holding me back today.... so if you want to run faster, you've got to do heavy compound movements (squats, lunges and Deadlifts) and include explosivity in your workouts. If you are new to strength work, I definitely advise you to work with a good Personal Trainer.

01/10/2023

Strong women support each other!
We had two more amazing women join us this year for the annual point to point hike of the Via Alpina that myself and my friend Sofia embarked on 5 years ago. Covered 54km and 4300m incline over 3 days.
I am so grateful for these women and the time we get to spend together taking in the scenery and for the conversations (or silence!)
I particularly enjoyed the cold dip in the river after a brutal first day which involved 2000m of ascent.
As Gabriel Garcia Marquez says, "What matters in life is not what happens to you but what you remember and how you remember it."
I will cherish forever these weekends that we discover this beautiful country and what we're capable of.
Of course my trusty hiking partner joined us and despite turning 8 recently still going strong.

10/06/2023

I got a taste of the racing bug again after the Geneva 10km in May and so started signing up to loads of races. Except I didn't train at all for today's race 10km Chicken Run 😅 (to any of my clients reading this please do as I say and not as I do🤪)
I really wasn't sure how I was going to fare as we stood at the start line. Although I have to say I surprised myself and managed to evenly split the first half and second half of the race (almost never heard of in my former racing days😆). Legs felt strong thanks to the weight training, my lungs were definitely the weak link today but I managed to push through running through stinging nettles and walking over logs to get across a river and climbing around a fence to finish 4th lady, 2nd in my category! I'm super pleased with that!
Having my husband to run with definitely helped, although I wasn't particularly chatty for most of the race 😄 I definitely pushed myself a bit harder as a result.
It makes me wonder what I could have achieved if I had incorporated weight training into my training routine back when I used to run a lot🤔
Mainly I'm happy to have enjoyed a nice trail run in the centre of Geneva!
Today's racing isn't the same as what I used to do 15 years ago, but this new version of running brings me so much joy!

15/05/2022

Well done to the amazing mama's who completed the Geneva 5/10km/half marathon this weekend! It's been a pleasure and an honour to run alongside you all. Looking forward to many more races together 💪
I think all of us agree however was that the best bit of the race was the dinner and drinks together! That's definitely worth racing for 😆
I'm looking forward to many more races together in the future

11/07/2021

Hiking the toughest two stages of the Via Alpina is easier 1) with friends and 2) with a strong body💪
3400m of ascent across 45km of hiking in two days. It was brutal! However, I was lucky enough to be able to share the experience with three other amazingly strong and inspiring mothers, and we all enjoyed our time away from being a mum and relished every moment of this amazing weekend.
Thank you ladies, and look forward to next year!
Kudos to who accompanied us and kept walking, even when faced with wobbly bridges, steep steps, slushy snow and cows blocking your path!

30/11/2020

Tip of the Day 55: Connectedness is key
By connectedness, here we mean quality relationships that are meaningful and positive. Not your smartphone!
Science has by now established without equivocation the direct correlation of people's mental health and physical health with the quality of relationships that we have with people around us in our lives.
Those with good relationships benefit from less mental health issues, less cardiac issues, lower BMI, more successful careers, higher income compared to those who are isolated.
This makes sense when we think about how much more courage we can summon up to do something if we have a friend or family member alongside us. We can weather stressful times in our lives better if we have someone who is there to listen to us and support us. We can become fitter and healthier if we have someone we can go to the gym with or out for a run with.
Surveys from Gallup have proven that people who have a best friend at work are much more engaged, and therefore more productive.
So try putting your phone down a bit more and connecting to the people whom you care about a bit more. You're definitely going to be better off for it!

19/11/2020

Tip of the day 54: You decide the story that you choose to tell yourself
This might come as a surprise to you but all memories that we have in life are stories that we tell ourselves. Experiences are simply a single or a chain of multiple events. These experiences are then stored in our memories as stories.
Our stories are laced in emotions and perceptions of how we view the world. They're not simply an objective descriptive of the experience. It's how we are able to live such a full life full of beauty and colour.
We may revisit some of these stories when other similar experiences occur to us or when we are triggered in some way.
But we also have stories that are sad, scary or painful that we keep in our memories. Maybe these stories are the ones we keep playing back to ourselves when we feel down.
Those stories can be rewritten. Every story with a sad ending can still serve us, by teaching us something good about ourselves or about the world.
Those sad or scary stories don't have to hold us back, if we can go back and rewrite them.
You can tell yourself future memories will not be sad stories, or scary stories. They can be a story of positivity, if you choose to write that script.
If you have a negative experience, the story can be about how you overcame a bad situation, not about how terrible you/ the world is.
Maybe you're currently writing a story. Maybe you are about to start writing one. Try it next time.
As the famous author Gabriel Garcia Márquez says; "What matters in life is not what happens to you, but what you remember and how you remember it".

Photo credit 📸

10/11/2020

Tip of the day 53: Almost all things in life can help you learn, then help you grow
Take for instance getting a dog. You've always liked dogs, you decide that now is a good time so you get yourself a puppy.
Then you realise a puppy needs to be taught everything! Everything from its name, to learning to potty in a designated area and not on your rug, to coming back when called. You wonder how you do this and start to go through a process of learning. You also realise that you now have to adjust your lifestyle to accommodate your new companion.
That process allows you to learn, to practice and hone your skills by implementing what you have read. After some time, your dog is listening to you (most of the time!). Now you don't have to spend your days teaching him new things or taking him to different places to acclimatise him to different situations. But he still needs to be walked day. Every day. Rain or shine. Sometimes he whines to be let out in the middle of the night because he's got an upset stomach. Sometimes you have to change plans because your dog got sick or had an accident.
Those are the things that help you to grow by building character. It's teaching you that being responsible for a dog is not always convenient or easy, but you commit to the duty of care towards your dog. He still gets walked every day a day, his ears are cleaned, claws are clipped, washed when dirty and you still do short training sessions during walks. Often you don't feel like doing those things, but you do because it's what you signed up for. After many years of taking care of your dog, you realise that you've grown as a person; you are more patient, more disciplined, more self-aware and compassionate.
All of this, if you choose to take that path through the process!!
Granted, owning a dog is a big undertaking but you could apply this to almost anything in life; cleaning your house, taking out the rubbish, learning a new sport..... some activities have a longer learning process than others but it's by sticking to them diligently that we are able to develop our character!

Photo cred📸

27/10/2020

Tip of the day 52: Be curious
We all lead busy lives and some days we feel like we are chasing our tails because we have so many things on our "To-do" list. This can make us reactive, rather than deliberate in the actions that we take or conversations that we have.
But have you ever stopped to ask yourself what you spend the most time and money on? Are those things things that really matter to you? Try asking yourself questions sometimes. "Why am I spending time on X or Y? Why do I spend money on this or that?" Are the answers something that aligns with your core values? If not, should you be prioritising your time and money on things that do?
Being curious also means asking questions in situations of conflict; if someone says something that upsets or annoys you, being curious and asking yourself "I wonder why this person has reacted in this way?" Might help you to come up with some theories as to what might have happened to them or things that might have influenced their way of thinking. This might help you to interact with them in a more constructive way next time, helping you to find solutions and build bridges rather than burning them.

Photo credit📸

Monday	09:00 - 20:00
Tuesday	09:00 - 20:00
Wednesday	09:00 - 20:00
Thursday	09:00 - 20:00
Friday	09:00 - 20:00

Be The Best You

12/05/2024

18/04/2024

16/03/2024

05/11/2023

01/10/2023

10/06/2023

15/05/2022

11/07/2021

30/11/2020

19/11/2020

10/11/2020

27/10/2020

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