Monday 11th May 2020 sees the launch of a virtual 10K, where running structure, homework, coaching, tips and strengthening circuits are emailed to you each week, in order for you to be able to improve your running and complete a confident 10K in 8 weeks. This course is designed to be done remotely, due to lock-down but with lots of support and a private Facebook group for those doing it. Please get in touch for further details..

Lower body & CV
Repeat circuit 4 times – ‘Finisher’ do once at the end
Weighted curtsy lunges 20
Step run 30 secs -1 minute
Weighted lateral lunges or reverse lunges 40
Jump squats 30 secs - 1 minute
Finisher 100 deep squats (use resistance band if you have one)
 
Upper body & CV
Repeat circuit 4 times – ‘Finisher’ do once at the end
Lateral raises 20
Mountain Climbers 30 secs – 1 minute
Front raises 20
Skipping (or sprint on the spot) 30 secs – 1 minute
Finisher 100 press ups (or as many as you can – from your knees or full ones for as long as you are able)
 
 
Core
Repeat circuit 4 times – ‘Finisher’ do once at the end
Renegade Row 30 taps of shoulders
 Sprint runs in the garden (or step run on back step)
30 secs – 1 minute
Boxer crunches 30 knee/elbow touches
Squats  30 secs-1 minute
Finisher 100 second plank get as near to it as you can with good form- keep improving)
 
Notes...
*Use household objects as weights, if you don’t have them. Water bottles, tins – whatever works
*Step run - use bottom step of stairs or back or front door step as your step
*Front raises – weights by your sides, core engaged, looking ahead – lift up and forward until parallel with your chest (knuckles face the ceiling) – 20 lifts or more if you can
*Skipping – if you can’t skip or you don’t have a rope, sprint on the spot!
*Renegade Row – in plank position on your hands, looking ahead, core engaged. Touch the opposite shoulder, holding position – do 30 taps
*Ab curls – no need to sit right up. Just curl up until your abs engage, hold for a couple of seconds and slowly down – do 30 curl ups
*Mountain Climbers – looking slightly ahead, core engaged – bring your knees forward one at a time
*Lateral raises – lighter weights, lift both arms together out to the side, keep core engaged – slow and controlled
*Boxer crunches – on your back with feet off the floor and knees bent. Elbow meets opposite knee. A gap between your chin and chest about the size of an apple.
*Jump Squats – jumping squat. Start in low squat position – engage core, jump and return to start position
*Reverse lunges – core engaged, do decent lunges rather than rushing them – try and get your knee close to the floor each time and push back up. Lateral – as low as you can go either side, small skip through the middle.
*Press ups – looking ahead, hands just wider than shoulder width, fingers facing forwards – can do them from your knees but try and get your nose close to the floor
*Squats – use a resistance band about an inch about your knees to increase the challenge. Push out on the band as you squat down. Squeeze glutes on the way back up. 
Lindsey

Here are some very simple circuits to do whilst at home....I'll update with some new ideas soon
 
Lower body
Repeat 4 times
Weighted squats 20
Step run 30 secs -1 minute
Weighted forward lunges 40
Warrior jumps 30 secs - 1 minute
 
Upper body
Repeat 4 times
Press ups 20
Star jumps 30 secs – 1 minute
Shoulder Press 20
Sprints on the spot 30 secs – 1 minute
 
Core
Repeat 4 times
Renegade Row 30 taps of shoulders
Plank 30 secs – 1 minute
Ab curls 30
Mountain Climbers 30 secs-1 minute
 
Quick Notes...
*Use household objects as weights, if you don’t have them. Water bottles, tins – whatever works
*Step run - use bottom step of stairs or back or front door step as your step
*Shoulder Press – weights on shoulders, core engaged, looking ahead – push straight up both arms together and slowly down – 20 lifts if you can
*Sprints on the spot – head up, knees high – get breathless
*Renegade Row – in plank position on your hands, looking ahead, core engaged. Touch the opposite shoulder, holding position – do 30 taps
*Ab curls – no need to sit right up. Just curl up until your abs engage, hold for a couple of seconds and slowly down – do 30 curl ups
*Mountain Climbers – looking slightly ahead, core engaged – bring your knees forward one at a time
*Warrior jumps – jumping squat. Start legs together – jump into a squat and return to start position
*Forward lunges – core engaged, do decent lunges rather than rushing them – try and get your knee close to the floor each time and push back up
*Press ups – looking ahead, hands just wider than shoulder width, fingers facing forwards – can do them from your knees but try and get your nose close to the floor

A group of us set ourselves a challenge during 2019 to run or walk an additional 1000 miles (that's on top of our usual daily steps - so an extra 3 miles per day all year!). We did this to try and raise some money for Martin House Children's Hospice and also to set our bodies a health and fitness challenge too. Many in the group found it really hard but they still did it and proved their resilience and many did many miles over their 1000 target. Everyone improved their health and we raised £1752 too. Thanks to all that took part and to all that supported.

Congratulations to all that received awards in 2019

Diane Wass - Walker of the year 2019
Sarah Tysall - PT client of the year 2019
Tracy Jones - Fitness Continuity 2019
Sharon Shipstone - Boxer of the year 2019
Fiona Hornsby - special mention for walking mileage 2019

Add them to juices, salads, porridge - anti-oxidant, Vitamin C, fibre & potassium.

Well done to this year's beginner running group, who completed the 5K course and are all now off and running on their own.

27 of us are completing a huge challenge this year, in support of Martin House Children's hospice in Boston Spa. Each person is either walking or running 1000 miles (on top of their usual daily mileage - so work steps etc don't count) during the year. This means walking or running 3 miles per day, every single day and this is on top of usual daily steps taken.
It's a challenge for us all, both time wise, weather wise and often organisationally. 
Update 1st October 18,882 miles have been done by the group.
Please do support us
​https://www.justgiving.com/fundraising/wholehearted1000miles

 A group of thirteen of us spent three nights in the beauty of Kielder forest, in order to complete what is a gorgeous walking challenge for 2019 - to walk the circumference of Kielder Water (26.5 miles of beauty and blisters). During the weekend, alongside the challenge walk, I provided a juicing workshop on nutrition and we took part in another walk through Kielder Forest on the Sunday to stretch off our legs. Relaxation time was also enjoyed by all in the hot tubs provided in our lodges - fab group of people and fantastic challenge for all.

Well done ladies and all that took part this year!