The Garden Fitness Studio

Do you have a sweet tooth?! 🙆‍♀️

I’ve been making these for when I crave something chocolatey (I add chocolate protein powder) and to give me a much needed energy boost in the school hols

They are super easy and keep in the fridge for 1 week.

Save the recipe and make a batch at the weekend for a healthy snack when your busy in the week 🙌🏻

Protein ball recipe

150g porridge oats
50g protein powder of your choice
1 tbsp chia seeds
pinch of ground cinnamon
1 tsp vanilla extract
2 tbsp maple syrup
150g nut butter of your choice (i used peanut)
4 tbsp plant milk
25g chocolate chips or raisins (optional)

It’s Global running day! 🏃‍♀️

How are you spending it? Will you make it out today?! What will your run look like?

For many of you it’s half term - you can still run, get the older kids on the bikes and babies/toddlers in the buggy and jog or loops around a local park 🌿

I love this campaign by Sweaty Betty (who make up about 80% of my wardrobe!)

Having so many conversations with clients around wearing shorts and how they don’t feel brave/confident/good in them 😔

Embrace your shape, find a style that suit you (darker colours tend to be more flattering) and wear them with confidence 🏃‍♀️❤️ I love it when my clients come to train in shorts!

It also makes running a breeze with the legs out!

This summer, Sweaty Betty wants women everywhere to 'wear the damn shorts' Tempted to ditch the leggings? This is your sign to free your knees this summer

💭 Dreamy Monday runs, getting off road for a gentle 5k 🏃‍♀️and making the most of the lighter nights
2 ladies returning after babies 👶🏻 earlier in the year ❤️

Nancy napping, kids in the pool, coffee in hand and some catching up on reading (yes I’m sad I love to read these type of books!)

With 2 new run clients starting in the next month with exciting new goals I’m thinking about their training and how we achieve it 💫

Hope everyone is having a lovely half term 🫶🏻 our attempt at a family photo 😂

Another group completing their ‘Couch to 5k’ and ‘sub 1 hour 10k’ course today 🥇🏃‍♀️🫶🏻🤗

These ladies joined for the last 6 weeks often running with babies and toddlers stopping to feed, cuddle and change nappies!

I wanted to make this course accessible to all women with kids and we achieved it 👏🏻 with the right support it’s possible!

The key now is keeping it up! 🏃‍♀️🫶🏻

Thank you to all my lovely clients who have been so understanding with my diary these last few days since my eldest broke her arm in 3 places whilst at home on the trampoline 👧🏼😰
She’s doing amazingly ❤️

Running makes me so happy (can you tell?!) had a blast today at Chester half marathon 💪🏻🏃‍♀️☀️

Last half was back in March last year when I was 6 weeks pregnant and it felt so good to be back at this distance again ☺️

Chester half marathon you were eventful! First time someone has fallen on me in a race and ended up in a hedge with missing sunnies and 1 ear bud - I’m absolutely fine!

Came in at 1:47 I think 🤔 I’m so bloody happy in that heat today and after having Nancy 5 months ago 💫❤️🏃‍♀️ 🌞 👶🏻

Amazing event and lovely course - so good to be back running and racing this distance again ☺️

Now home for cuddles and a glass of rose in the garden!

Early sat morning class with my girls 👧🏼 👧🏼
It’s so important to teach our girls that exercise is the norm 💪🏻🪴💫

I want to show my girls how to exercise and eat healthy, there are no short cuts. Exercise is a lifestyle.

Maybe you’ve been telling yourself forever to exercise? Once you get the kids to bed I will go for that run, swim, class etc on repeat?!
Sound familiar?
It can be really hard to motivate yourself when you lead a busy life and you’re exhausted!
My fitness classes are all at times that suit around work and kids. If it’s accountability and motivation that you struggle with then come along to a session and try it out.
I promise you’ll leave feeling re-energised and ready to take on the rest of the week 💫💪🏻🏃‍♀️🧘‍♀️🪴🏋️‍♀️

Class tonight at 730pm!

It’s messages like these that I get from clients after sessions that makes me feel so happy
Exercise has the ability to turn your day around. Make time for you!
I offer lots of different options to enable you to move your body and feel great 😊 🪴🫶🏻🏃‍♀️🏋️‍♀️🧘‍♀️💫

11k and 5k done ✔️ at run club along the canal - not bad for a Monday night 💪🏻🏃‍♀️

Next week you can bring a friend for free and enjoy a free session - to raise awareness of good mental health through running 🏃‍♀️

Can’t wait to host 2 workshops (mindful running 🧘‍♀️ 🏃‍♀️and a Calisthenics masterclass ) at this amazing local event next month.

Book tickets below 👇

https://www.thecheshireclub.com/ufest24

A run is always a good idea 🏃‍♀️🌅👌 especially in the beautiful Cotswolds
10k ‘easy’ done in prep for Chester half next week 💫

Chaotic and fun post natal mum and baby class this morning at the studio 🥰👶🏻

Training outside for the mums🌞 Trx, bodyweight and resistance banded exercise was all included in session today.

Enjoying moving our bodies around the babies and doing what we can! 🫶🏻🏋️‍♀️🧘‍♀️

Light night sunny solo canal runs I’ve missed you 🌞 if your thinking of getting out there, grab the trainers and go
Soundtrack - ultra Nate, Free - from 1997 🫣🤪

2 spots left at my Wednesday evening ladies strength class starting at 730pm - DM to reserve your spot

Lighter nights and Bollin runs are back 🏃‍♀️🌞😎🫶🏻 Monday run club is always a good idea, what better way to start your week 💫

Tuesday am is interval training🏃‍♀️ …this half marathon in less than 3 weeks isn’t going to run itself😬 so off we go!

I hate these sessions but I know it’s helping me build endurance and speed plus I feel a bit buzzy after! Hence why I do it in the morning 🤣 ….especially with a double shot skinny latte at A Bloc after

Session plan below 👇

Warm up 1.5k gentle jog from school drop off

🚨 5 x 800 metre at 8/10 🔥 (couldn’t speak!)

🚨 100 metre jog recoveries (brisk walk on last round)

(I did 200 metres as I needed the extra recovery period being 4.5 months post baby) 👶🏻

ℹ️Average pace - 4.11km, pre baby it was 4.00km so still some work to do to, but feeling so much stronger in the last 6 weeks

🚨 1.5k jog cool down jog home and static stretching 🙆‍♀️

Do you incorporate any speed sessions into your training? Do you love or hate it?! 💪🏻🏃‍♀️

Lovely evening with my besties, but get me back in my trainers and leggings 🏃‍♀️🫶🏻🤣

A busy and wet! morning in Stamford Park for week 2 of the ‘Couch to 5k’ course. The ladies ticking off another session

🏃‍♀️ run 3 mins, walk 3 mins repeating 4 times
Warm up and cool down with drills and stretches

This class is ran with babies and toddlers, making it doable for mums that want to run and regain fitness 💪🏻🏃‍♀️ plus support on a dedicated whattsapp group

So many of the ladies said ‘I won’t be able to do that!’ when they saw the session plan and but they did it 🫶🏻💪🏻 watching women’s confidence grow through running is everything! ☺️

Pic of my Monday class as forgot to take pics today in the rain ☔️ and wind 💨

This amazing lady, who I was lucky enough to coach for 16 weeks, ran the London marathon for the second time at the weekend, raising an incredible amount of money for the Samaritans.

Read her story in The Sun magazine below 👇 ❤️🫶🏻🏃‍♀️

Donate 👇

https://2024tcslondonmarathon.enthuse.com/pf/laura-borthwick

One spot left for this evenings class at 730pm - details below

Sun is shining and we will be utilising the outside training area ☀️

I have 1 spot left this evening due to illness for the class below 👇
Lovely small group of welcoming ladies and a workout that will leave you feeling amazing 🤩

Ladies small group evening strength classes are restarting on the 10th April💪🏻🏋️‍♀️🏃‍♀️🧘‍♀️
Modifications for all levels
Wednesdays at 730pm (45 mins)
£10 per class - payable in advance, 24 hour cancellation policy applies
Maximum of 6 ladies
Welcoming and supportive group
Led by Hannah, mum of three, pre and post natal PT and English athletics run coach
Book your space - text Hannah 07786984030 … booking system coming soon!

Such a lovely review from Sarah 🫶🏻🤩🏃‍♀️ who is a Monday run club regular and has also joined my run and strength 10k course.

Sarah is making huge strides with her running with a half marathon next month and in October.

👇

As a seasoned runner I've found my stride again since starting running with the all-ladies running club led by the remarkable Hannah. Over the course of 10 months, I've experienced an incredible transformation in both my physical abilities and my mindset towards running again.

Hannah's coaching style is nothing short of inspiring; her unwavering dedication and encouragement have reignited my passion for running and motivated me to push beyond my limits. Under her guidance, I've made significant progress in both 10k races and half marathon distance, achieving milestones I never thought possible.

What sets this club apart is its emphasis on camaraderie and fun. Running with a group of supportive women has transformed my solo runs into lively social gatherings, filled with natters, laughter and shared accomplishments.

Hannah’s training sessions are dynamic and diverse, incorporating intervals and strength training in a stunning studio setting.

Thanks to Hannah and the supportive environment she has created, I've not only reclaimed my running mojo but have also discovered newfound confidence and strength within myself. I highly recommend joining, for anyone looking for a challenge, to make friends and most importantly, have fun along the way!

Medal Monday for these amazing 🤩 London marathoners 🥇

Completely inspiring. The hard weeks of training paid off and you did it ❤️🫶🏻💪🏻🏃‍♀️🥳

Enjoy the rest now before the next challenge!

An incredible weekend 🏃‍♀️❤️🫶🏻

The London marathon is like nothing else 🤩🥳

So proud of everyone, especially Chris who has juggled training with a new baby and the amazing Laura who I was lucky enough to train for 16 weeks and has raised so much money for the Samaritans. Matt and Neil who joined me for strength workouts and did brilliantly 💪🏻

Loved seeing you today and the hugs at mile 24 were everything 🫶🏻 now for rest and recovery ❤️‍🩹