Too Much Gym, Too Little Speed – Are You Sabotaging Your Running Efficiency? 🏃‍♂️💨🏋️‍♂️ A meta-analysis found that increasing strength training volume doesn’t necessarily improve running efficiency (RE). But before you ditch the weights, here’s what the research actually says. 💡 Strength Training DOES Help With: ✅ Improved neuromuscular coordination – Your muscles fire more efficiently. ✅ Better force production – Generates more power with less effort. ✅ Increased muscle-tendon stiffness – Helps store and reuse energy like a spring. ✅ Injury prevention – Reduces the risk of common running injuries. ⚠️ What NOT to do: ❌ Overload on gym sessions – More lifting doesn’t mean better RE. ❌ Train like a bodybuilder – Prioritise strength and power over hypertrophy. ❌ Ignore timing – Heavy lifting can cause short-term fatigue and impact your runs. ✔️ What TO do instead: ✅ Train 1-3x per week – Quality over quantity. ✅ Use high-load strength training (≥80% 1RM) – Proven to boost endurance & time to exhaustion. ✅ Combine heavy & plyometric training – The most effective combo. ✅ Plan workouts smartly – Avoid high-intensity lifting before key runs. 💬 Runners, do you know how to structure your training so you aren’t sabotaging your goals? #running #trainsmarternotharder #runningcoach #strengthandconditioning

If you’re still pissing yourself every time you jump, sneeze, cough, or laugh too hard… That’s your pelvic floor waving a white flag 🏳️ I’m not here to shit on Kegels, yes they have their place in your postpartum recovery but Kegels alone won’t save you! No, you don’t need to “just live with it.” And HELL NAH, you don’t need to keep stuffing pads and spare skruts into your handbag. Your body isn’t broken. It just needs proper support—real strength training, guided movement, and someone who actually knows what they’re doing when it comes to postpartum recovery. I get to jump on the trampoline with my kids and do backflips without a single drop spilled. It’s time to cut the BS, put YOU first, and do the following; 1️⃣ See a women’s health physio, like yesterday! 2️⃣ Book in to train with yours truly 💁🏽‍♀️ 3️⃣ Burn the backup undies 🔥 Let’s make postpartum your strongest era yet 💪🏽 #PelvicFloor #Postpartum #NoMoreLeaks #StrongMums #ControversialButCorrect #postpartumfitness #postpartumjourney #postpartumrecovery

From building strength as a young ref to getting in peak shape for his wedding— Jake put in the work, trusted the process, and the results speak for themselves. So proud to be part of his story. #MDFitness #ClientWins #strengthandconditioningcoach #OnlineCoaching #ProudCoach

Pre-season isn’t the time to start getting ready... it’s the time to SHOW UP ready. 💥 Speed, agility, power — we’re building it all. 🏃‍♂️ Sprint & agility programs available now. DM us “PRE-SEASON” to get started. #PreSeasonReady #AgilityTraining #SpeedAndPower #AthleteLife #TrainWithPurpose

Because ladies, your hormones are running the show 🎭. You’re not crazy, lazy, or losing your gains—your cycle literally controls your energy, strength, and recovery. So, let’s break it down: 🩸 Menstrual Phase (Days 1-5) – Aka, the crime scene phase 🙈 when your Estrogen & progesterone are at rock bottom, so you might feel tired and sluggish. Prioritise light movement like low-intensity strength work or walking. But if you feel good? Lift! Just don’t expect PBs. 🔥 Follicular Phase (Days 6-14) – Welcome back, QUEEN! 💃 Estrogen is climbing, energy is rising, and you recover faster. This is your power phase—lift heavy, push intensity, and go for PBs! ⚡ Ovulation (Days 15-17) – Peak strength, peak confidence, peak everything. This is a great time to test 1RMs, hit big lifts, and smash workouts… just warm up well because your joints are a little more lax. 🌊 Luteal Phase (Days 18-28) – Annnd the PMS gremlin arrives 👹Progesterone rises, energy dips, and you may feel bloated, tired, or just “CBF.” This isn’t the time for crazy HIIT workouts — stick to moderate-intensity strength training, steady-pace cardio or Pilates. Prioritise sleep, hydration, and snacks. Because we should never completely cut out those soul foods🍫😉 💡 Moral of the story? Work WITH your cycle, not against it. Some weeks are for beast mode, others for survival mode—and that’s okay! Drop a 🙌🏽 if you’ve ever felt like a gym goddess one week and a useless potato the next! 🥔😂 ** This is based on a 28-day cycle, but not all women’s cycles are the same! Some are shorter, longer, or irregular. The best way to train around your cycle is to track your own and adjust based on how YOU feel! #CycleSyncing #TrainSmart #WomensHealth #StrongMums #menstrualhealth #Wellness