Nicky Edwards

Chilly run on Chorleywood Common this morning and a little stop at Sam’s newt. There are some beautiful painted stones from family and friends wishing Sam a Merry Christmas wherever he may be 🌻 ✨

Such a poignant reminder of my running ‘Why’ and that life is too sort to waste time stressing over the little things.

Give your loved ones extra squeeze when you see them next 🤗

Children with Cancer UK TCS London Marathon

Before the menopause, women in general have a lower risk of being affected by cardiovascular disease (CVD). But after the menopause, your risk increases ⬆️

The menopause compounds many traditional cardiovascular risk factors, including changes in body fat distribution, reduced glucose tolerance, abnormal plasma lipids, increased blood pressure (hypertension), and vascular inflammation.

As we get older our blood vessels can become stiffer, caused by high blood pressure (hypertension). These risk factors are associated with heart attacks and strokes 😟

In premenopausal women, estrogen is thought to have cardiovascular protective effects mainly by having a positive effect on cholesterol levels and by protecting the lining of the artery walls reducing the build-up of plaque.

During and after menopause as estrogen levels drop, so does its level of protection and your risk of developing cardiovascular disease increases.

Major risk factors associated with CVD in women include:

❌ Smoking 🚬

❌ Inactive lifestyle

❌ High blood pressure

❌ Diabetes and pre-diabetes

❌ High cholesterol

❌ Obesity

❌ Unhealthy diet

❌ Family history of CVD
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It is important to realise that other than family history, these risk factors are MODIFIABLE.

You CAN reduce your risk by making changes to your lifestyle:

✅ Exercise at least 30 minutes most days.

✅ Stop smoking 🚭 and your risk of CVD and cancer will diminish over time.

✅ Improve your diet: include fruits, vegetables, grains, beans, low-fat dairy products, fish, and lean meats and poultry. Plant-based diets are healthy.

✅ Reduce your weight

✅ Control your blood pressure, using medication if necessary.
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Regular physical activity and exercise offers cardiovascular protection by modifying the CVD risk factors and improving vascular function.

Research has shown a dose-response effect between physical activity and reduced CVD risk and disease (i.e. the more exercise you do, the better the effect), but even less-vigorous exercise such as walking reduces CVD risk in postmenopausal women

So don’t delay… get out and exercise today!

Not feeling it in the gym today 😕

I think it’s a combination of:

1.) lack of sleep - juggling work, training, kids activities e.t.c.

2.) working long hours as staff off sick and on annual leave

3.) not eating the right food - I’ve had beans on toast for dinner far too many times this week. I don’t think I’ve had 5 portions of fruit and veg this entire week, let along in one day! 🙈

While it’s frustrating, it’s all fixable.

It’s a bit ironic as my Monday Motivation post this week was about your energy being currency and that you need to spend it well and invest it wisely.

I definitely need to listen to my own advice.

Time to reflect, prioritise and get organised moving forward.

Today I went to find my name on the wall at Hall of Fame near the finish line. Paul forgot to tell me he secretly entered too 🤣

I pottered around and went to the Adidas Flagship store to check out the ‘merch’. Then met up with Robin Whitley and her sisters for a walk and some dinner with some of Robin’s running club friends from America.

The running community is so lovely. No matter where you are in the world you never feel lonely 🥰

Kit lay is done and now time to sleep! 😴

Thank you to everyone for all of your amazing donations, I am so grateful 💛🧡💜

p.s. 𝐘𝐨𝐮 𝐬𝐭𝐢𝐥𝐥 𝐡𝐚𝐯𝐞 𝐭𝐢𝐦𝐞 𝐭𝐨 𝐰𝐢𝐧 £𝟓𝟎 𝐛𝐲 𝐠𝐮𝐞𝐬𝐬𝐢𝐧𝐠 𝐦𝐲 𝐦𝐚𝐫𝐚𝐭𝐡𝐨𝐧 𝐭𝐢𝐦𝐞.

As a fundraiser I’m donating a £50 prize to the person who guesses the closest to my marathon time in Berlin (so all money donated for guesses goes to the charity).

Each guess is £5 donated to my Just Giving page (click the link below):

https://www.justgiving.com/page/nicky-edwards-berlin

You can guess as many times as you like. To help you with your guesses, here are my previous marathon times:

London 2020: 6 hrs 27 mins (virtual)
London 2021: 7 hrs 25 mins (walking)
London 2022: 5 hrs 21 mins
New York 2022: 4 hrs 59 mins
London 2023: 4 hrs 31 mins
Berlin 2023: ???

Make your donation and then message me your guess 😍

Good luck! 💛🧡💜

Apologies in advance for the Berlin Marathon spam that will fill my page for the next few days 😆

As always I’m running for Children with Cancer UK a charity very close to my heart.

𝐘𝐨𝐮 𝐬𝐭𝐢𝐥𝐥 𝐡𝐚𝐯𝐞 𝐭𝐢𝐦𝐞 𝐭𝐨 𝐰𝐢𝐧 £𝟓𝟎 𝐛𝐲 𝐠𝐮𝐞𝐬𝐬𝐢𝐧𝐠 𝐦𝐲 𝐦𝐚𝐫𝐚𝐭𝐡𝐨𝐧 𝐭𝐢𝐦𝐞.

As a fundraiser I’m donating a £50 prize to the person who guesses the closest to my marathon time in Berlin (so all money donated for guesses goes to the charity).

Each guess is £5 donated to my Just Giving page (click the link below):

https://www.justgiving.com/page/nicky-edwards-berlin

You can guess as many times as you like. To help you with your guesses, here are my previous marathon times:

London 2020: 6 hrs 27 mins (virtual)
London 2021: 7 hrs 25 mins (walking)
London 2022: 5 hrs 21 mins
New York 2022: 4 hrs 59 mins
London 2023: 4 hrs 31 mins
Berlin 2023: ???

Make your donation and then message me your guess 😍

Good luck! 💛🧡💜

While I know that tapering correctly can enhance marathon performance by up to 5% it doesn’t make it any easier.

You’d think training less, resting, sleeping and eating good food would be the easy part of marathon training.

And while physically it is, mentally it can be tough.

So many people tell me they are terrified of losing their fitness by easing back in the last couple of weeks. But what you need to remember is that the hard work is done and now you need to allow your mind and body time to recover from the training and replenish your stores ready for your victory lap of 26.2miles.

5 days until the Berlin Marathon and counting...

Time to start getting organised!

p.s. Not sure what tapering is or how to do it correctly? Then check out my eBook ‘𝐌𝐚𝐫𝐚𝐭𝐡𝐨𝐧 𝐓𝐚𝐩𝐞𝐫 𝐒𝐞𝐜𝐫𝐞𝐭𝐬: 𝐓𝐡𝐞 𝐤𝐞𝐲 𝐭𝐨 𝐦𝐚𝐫𝐚𝐭𝐡𝐨𝐧 𝐬𝐮𝐜𝐜𝐞𝐬𝐬 & 𝐞𝐱𝐜𝐞𝐞𝐝𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐠𝐨𝐚𝐥𝐬’

https://www.nickyedwards.com/purchasedmarathontaperebook

Click the link above (or in bio) for more information and purchase for only £2.99!

𝐓𝐡𝐚𝐭’𝐬 𝐥𝐞𝐬𝐬 𝐭𝐡𝐚𝐧 𝐭𝐡𝐞 𝐜𝐨𝐬𝐭 𝐨𝐟 𝐚 𝐜𝐮𝐩 𝐨𝐟 𝐜𝐨𝐟𝐟𝐞𝐞 𝐭𝐨 𝐞𝐧𝐬𝐮𝐫𝐞 𝐲𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐦𝐚𝐤𝐞 𝐚𝐧𝐲 𝐬𝐢𝐥𝐥𝐲 𝐦𝐢𝐬𝐭𝐚𝐤𝐞𝐬 𝐚𝐧𝐝 𝐬𝐦𝐚𝐬𝐡 𝐲𝐨𝐮𝐫 𝐦𝐚𝐫𝐚𝐭𝐡𝐨𝐧 𝐠𝐨𝐚𝐥𝐬.

https://www.nickyedwards.com/purchasedmarathontaperebook



                                                   

Lovely run around at Amersham & Chalfont Hockey Club before the first league games next week. I’ll miss the first match of the season as I will be in Berlin for the marathon on Sunday 24th 😁

I accidentally left my Garmin at home on charge so today’s effort isn’t on Strava 😱

Does that mean it didn’t happen? 🤔

Daisy wasn’t too keen to be in my post match selfie 🤣

Post webinar selfie 📸

Please excuse the massive eye bags I was shattered after being up most of the night with a vomiting 6 year old after just 2 days back at school 🤮

Thank you to everyone who signed up for my webinar ‘The 3 Secrets to Marathon Success’ webinar and supporting my fundraising for

Hopefully you found it helpful and if you have any further questions just drop me message.

The replay will be over to you tomorrow 🥰

Thanks again 💛🧡💜

Every action you take, every goal you chase, and every dream you pursue should all be held together by the unbreakable thread of CONSISTENCY.

When you commit to showing up, giving your all, day in and day out, you're not just making progress – you're creating a TIDAL WAVE of momentum that propels you FORWARD!

🤔 Think about it:

- Rome wasn't built in a day ❌

- Those “overnight’ success stories of you people you admire? They're all woven with the threads of consistent effort, relentless focus, and an unwavering belief in the power of their dreams 💪

So, how do you harness this INCREDIBLE force in your life?

Here's the secret sauce:

1️⃣ Set Your Sights High: Dream big! Set audacious goals that ignite your passion and drive. When you have a powerful target, you're more likely to stay on course. For my running followers, this could be a particular race e.g. a half marathon or a marathon.

2️⃣ Chunk It Down: Break those big dreams into bite-sized, achievable steps. This makes the journey less overwhelming and more manageable.

3️⃣ Daily Routine: Create a daily routine that aligns with your goals and stick to it like glue. Consistency loves routines!

4️⃣ Embrace the Grind: Understand that the road to success is paved with challenges. Embrace the grind, learn from setbacks, and keep pushing forward.

5️⃣ Celebrate Small Wins: Every step counts! Celebrate your victories along the way, no matter how small. It keeps the fire burning.

Remember, it's not about being perfect every day.

Whether it’s related to your career, family life, or health goals.

It's about showing up, giving your BEST, and staying COMMITTED even when the going gets tough 🌟✨

Consistency is your ticket to an avalanche of momentum that will carry you to heights you've only dared to dream of!

So go out there, embrace consistency, ignite that momentum, and become the UNSTOPPABLE force you were born to be! 💥🚀

1st ever Parkrun at Rickmansworth Parkrun today proudly wearing my t-shirt 💛🧡💜

I’d be lying if I said I wasn’t a bit nervous. Not about the distance or running an event (as I’ve run lots of events), but about the Parkrun “logistics”.

❓Making sure I had a printed barcode (although the race briefing said they would scan our phones)

❓Where was the start?

❓How early did I need to be there?

❓Where & when do I scan my code?

I had nothing to worry about. It’s easy to find the start as you just look for the massive crowd of people 🤣

There’s a bright yellow sign for a briefing for ‘First Timers & Tourists’ and the race director was able to answer any questions (including where and when to scan your code… it’s at the end after they give you a little plastic finishers barcode to also scan to get your time registered).

I bumped into the lovely who chatted and pushed me round to run faster than planned 🥰

Parkrun is very friendly and supportive at Rickmansworth with people of all ages and abilities. There were super speedies at the front, tail walkers at the back and every shape, size and speed in the middle.

I would highly recommend Parkrun to anyone of any ability 🥰

p.s. my Garmin still doesn’t like me and thinks I’m overreaching 🤦‍♀️



                                     

Remember these words for they hold the secret to unstoppable success 🎯

Life is a journey of challenges and triumphs.

It’s completely normal to make mistakes. Things won’t always go to plan, there will be setbacks.

These are NOT failures - they are stepping stones towards your greatness. Learn the lessons from these experiences to build a better future.

When you encounter obstacles, when the road gets tough, that's your chance to prove your indomitable spirit. Let it drive you to persist, to adapt, to overcome!

You are not defined by your falls, but by your unwavering determination to rise each time.

Keep pushing, keep learning, keep growing – and you'll find yourself soaring to heights you never thought possible 🚀

Remember, as long as you keep pushing forward, you're on the path to victory 💪💥

Today, commit to the journey of endless persistence. Let your passion fuel your actions, and let your actions shape your destiny 💫

"You never fail unless you stop trying." Keep trying, keep achieving, and keep becoming the best version of YOU! 🌟

Life's most profound transformations happen outside our comfort zones 🚀

Those heart-pounding moments of uncertainty? They're the stepping stones to your personal evolution and success 💯

If you’re feeling stuck it’s probably because the pain or fear of changing is bigger than the pain or fear of staying the same. While that remains the case, you sill stay exactly where you are. One day the pain or fear of staying the same will supersede the pain or fear of change and you will leap into the unknown 🔥

Why waste time feeling stuck and limited? Make that leap NOW!

Whether it's pursuing a new career, starting a passion project, or embracing a fresh adventure, remember that growth thrives in the soil of challenge.

Embrace that scary choice, and watch as you break barriers and surpass limits you never thought possible ✨

It's in those exhilarating leaps that you'll discover your true potential and pave the way for remarkable accomplishments.

What change (no matter how small) are you going to make? Let me know in the comments below 👇

Lovely walk/run this morning exploring Mersea Island.

I spent quite a lot of time lost looking for public footpaths. Unfortunately maps online don’t know when sea walls have collapsed and high water blocks paths 🤣🤦‍♀️

7 weeks until the Berlin Marathon for Children with Cancer UK and another 5.6 miles in the legs. Hamstring grumbling but not too significant 🤞but my Garmin thinks I’m being unproductive 🤔

https://www.justgiving.com/page/nicky-edwards-berlin

Another donation made today 🩸

Also trying to get registered for platelet donation (I’m A- so my platelets are in demand).

This is just another little thing I can do to help those in need, especially children with cancer 🎗️

If you are able to give blood, please do. Every little bit helps.

Plus - you get a FREE mint Club! (I got lucky and got 2! 🤣)

So many people complain about Monday, but let’s flip the narrative and start looking at Monday in a positive light 🌟

A new day at the beginning of a new week with lots of opportunities ahead of you.

The way you approach Monday sets the tone for the whole week. Don’t let a negative attitude towards Monday ruin your day or week (which it you’re honest with yourself comes from society telling us we should dread Monday for no good reason).

Put your positive pants on, put a beautiful smile on your face and seize the day! 🥰

You’ve got this!

We have been conditioned to seek external validation or what for the “perfect” reason or moment to feel good. Examples include

- Academic achievements
- Being promoted at work
- Doing something for someone else
- Getting a new personal best in a race or at the gym

But that’s just societal bulls!t that’s limiting our enjoyment and fulfilment in life. We don't have to hide our happiness or downplay our emotions to fit societal norms.

The journey to genuine joy begins within ourselves, in acknowledging that our feelings are valid and deserving of acceptance 🥰

Not everyone who goes to sleep at night gets the gift to wake up the following day 😢

Let’s find gratitude in the ordinary, celebrate the little victories, and take comfort in the simple blessings in life such as waking up each day and being ALIVE!

Spread this message like seeds of hope, and let's nurture a garden of compassion and understanding ❤️❤️❤️

Only an event like with would result in my telling me this 🤣

There’s been a LOT of jumping - if you know you know! 🤣🤣🤣

To achieve your goals in life you need to put in the work 🔥

When you find that running (or life) feels tough, that's the perfect opportunity to embrace the struggle and push even harder 💪

If you are finding something difficult, giving up isn't going to help.

It's during those moments of discomfort that we truly grow and become stronger, both physically and mentally. Remember, the path to success is rarely a smooth one, but it's in those rough patches where our resilience is forged ❤️

So, lace up those trainers, step out of your comfort zone, and embrace the exhilaration of pushing your boundaries. Run that extra mile, set new goals, and shatter your own expectations. You'll be amazed at the incredible things you can achieve when you refuse to give up! 🔥

Small consistent steps are more likely to lead to your desired destination. Whatever your goal, small consistent steps make a large change more manageable an easier to stick to.

Being extreme is more likely to lead to stress and burnout before you reach your goal.

Let’s focus on those daily habits and commitments that help us grow and evolve. Celebrate the power of consistency and the impact it can have on our lives and the world around us. 🌎❤️

Stay focused, stay determined and stay consistent ✨

In this digital age of everyone posting their “picture perfect” life on social media it can be too easy to compare our lives to that of others 😢

What you don’t see is the opposite of the camera lens 📸 where the dirty dishes are piling up, the laundry bin is overflowing, the bathroom needs a bloomin’ good scrub and the cats just vomited a fur ball on the carpet 🤮

What you are seeing online is NOT reality!

But even it it was, you shouldn’t be wasting your energy comparing yourself to others.

That’s not to say you shouldn’t be interested in other people’s lives.

Yes, cheer on your friends and celebrate their successes 👏👏👏

BUT, don’t let your life be consumed by comparing yourself to others.

Remember: Comparison is the thief of joy!

Focus on become the best version of you ❤️❤️❤️

Being injured sucks! Especially when you’re training for a marathon.

I managed just 1.6 miles of my planned 5 mile run on Sunday. With only 11 weeks until the Berlin Marathon I am miles behind my training plan (pun intended 🤣).

While we try do our best to avoid injuries with the right training, nutrition, rest e.t.c. unfortunately injuries are an inevitable part of trying to push the boundaries of what our body can achieve.

As frustrating as injuries are, trying to do too much too soon will only exacerbate the problem.

The training plan is just a guide, not a rule book. Injuries are not factored into a marathon training plan so it has to be flexible to accommodate whatever life throws at us.

We have to learn to listen to our body and trust the process ❤️

So proud of Daisy after her performances in the gala this evening.

It’s been a busy week with rehearsals and a grade 3 LAMDA exam on Friday. So lovely to see the result of all of her hard work ❤️❤️❤️

Thank you to .j._ , .dance.teacher and all the team for teaching and supporting the kids to help them achieve their dreams 🙏🤩

The usual celebratory was definitely well deserved 🍦😋

Good luck to everyone in the ballot today 🤞

Let me know how you get on 👇

Whatever the outcome for me I will still be running for - a charity very close to my heart 💛🧡💜

10 ways to optimise your wellbeing and longevity ❤️

Ageing is a natural part of life. We can’t control the passing of time, but we do have the power to influence our mind and body both positively and negatively.

Ageing gracefully isn't about the wrinkles on our faces or the grey hairs on our heads. It's about how we approach life's changes with resilience and positivity. It's about cultivating a mindset that celebrates the wisdom and experiences gained along the way 🌟

While I often joke that I’m going to age disgracefully - with a few too many curse words and more than a healthy appetite for gin, I am incredibly aware that what I do now and going forwards will significantly impact the quality and length of my life.

Here are some of the things you can do to optimise your wellbeing and longevity:

1.) Exercise

2.) Diet

3.) Prioritise mental well-being

4.) Manage stress

5.) Practice good sleep habits

6.) Get regular health check-ups:

7.) Maintain a healthy weight

8.) Protect your skin

9.) Stay mentally active

10.) Avoid harmful habits

Embrace the journey, my friends, for it's within our power to make each stage of life a masterpiece. Let's inspire others with our energy, resilience, and love for life.

First attempt at indoor hockey today. It’s fast and hot! 🥵🔥

I had to wear my TCS London Marathon finishers shirt just in case someone didn’t know I ran the London Marathon again this year 🤣

I’m sure this counts as cross training in preparation for the BERLIN-MARATHON 🤔😆

As I’m writing this it’s dawned on me that 12 weeks today I’ll be running the streets of Berlin for Children with Cancer UK to gain my 3rd star towards the world marathon majors 🌟🌟🌟🌟🌟🌟

Time to step up the training 🏃‍♀️💛🧡💜

Thanks Heidi for organising and Mark for the coaching. Looking forward to the next session in a couple of weeks 🏑 Amersham & Chalfont Hockey Club

Tennis in the rain with the family last night but only managed a selfie with my smallest bestie.

Apparently he kept missing the ball because the rain was in his eyes 👀😆

I’m looking forward to the time when they start hitting more balls than they miss 🫣🤣


                       

The key to unlocking your potential lies within you. 🗝️✨ The person who has the power to shape your destiny is none other than yourself ❤️

We often seek external sources to bring us happiness and fulfillment, but the truth is, we hold the ability to create our own joy. You don’t need to rely on others for validation and proof that you are ‘enough’.

We often shy away from the face in the mirror. We don’t give ourself enough praise and gratitude for everything we accomplish. It’s far too easy to be harsh on ourselves. To berate ourselves for not being ‘good enough’, for not ‘doing enough’ for not being ‘successful enough’

But what is ‘enough’ 🤷‍♀️

Look deep into that mirror and discover the incredible strength, resilience, and beauty that reside within you ❤️

You are capable of greatness. You have the power to dream big, set goals, and exceed them. Believe in yourself, for you possess the spark that can ignite the fire of change in your life 🔥