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Kickstart Your Fitness

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Your Fastest 5km

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On YouTube

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Why your running (or new habit) motivation falls off a cliff after 3 weeks (and how to fix it)

Creating the bubble and the environment for the change you want in 2021

How to build an aerobic base when you are new to running

Adductor raises

Who starts a training log when they have a stress fracture? ME

Ultra Race Romania but in Geurie

Plan, Train and Adapt with Nicole Avery

How to improve your running with more ownership of your sessions

Running in 1 Hour - Maintaining your running fitness in lockdown or when you are just short on time.

Resilience for Runners - Hip Release and Activation

When different, not more is what makes you better

127. The Year of Mini Goals

126. Why We Run

#123 I've lost fitness, speed and endurance. How do I trust the process in my comeback?

Key Workout Threshold Repeats

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On instagram

opmove

Running Coach 🏃‍♀️ and Operation Move Podcast 🎙
@runfastergear and @athiaskin ambassador
Transform your Run.
Learn to Run 🏃‍♀️ April 12th

We are nearly at the end of school holidays and it

We are nearly at the end of school holidays and it must be something to do with having older kids but I’m not ready and I will miss them when they go. I also don’t think the cat is ready.

What to train for when you have nothing to train f

What to train for when you have nothing to train for. This week, that's what I'm talking about in the newsletter (you can view and subscribe in the link)

And also a reminder that all your Operation Move singlets, long-sleeves, hoodies are only open for pre-order until the 29th so make sure if you want anything you get in before it closes!

{link in bio}

The truth is no one knows what they are doing. We

The truth is no one knows what they are doing. We are scared most of the time. We are buoyed only by the kind things someone said to us once. Even if for them it was in passing, for us it nestled against our heart to make us strong as fuck when we needed to be.

This week when I was applying for university, it asked me if I had a disability.

And instead of pretending I don’t, I said yes I have a long term mental health disorder and it might affect my studies.

You get so used to protecting people from it. That instinct becomes second nature. You get real good at impersonating it.

I’ve lived with it my entire life. But it’s not a flaw. I was made this way.

It makes it hard sometimes, but also I just know how to recognise people who need a kind word, that they might hold against their heart for awhile.

Working group programming into my running program

Working group programming into my running program is an entirely creative exercise.

It helps a lot that my gym tells me what workouts are coming up so I can pick the days that are going to work best (we focus on strength, I don’t need more cardio!)

But sometimes you end up with a situation where you definitely want to make it to the gym but you also have a 15km Fartlek to run.

So, today I did the run early (the earliest I’ve been out running in awhile!) and started before sunrise so I could make it back for Snatch 🏋️ day at the gym.

And funnily enough, it actually worked out pretty well and I remembered how much I love running before anyone else is up. And I got a small PB on the snatch too 💜

It’s a good feeling when you get an extra tempo

It’s a good feeling when you get an extra tempo run added to your week and you get to run it niggle-free!

Recovery takes time and patience and more time and more patience. It probably takes your brain even longer to trust that you can do the thing than your body takes to be ready.

But little by little you build up they trust and convince it that it doesn’t have to keep protecting you.

There’s still a long way to go but it was great to run and not think about it.

Yoga: where everything is about ten times harder t

Yoga: where everything is about ten times harder than it looks.

This is waterfall pose snd I can tell I’m improving because I can now keep my legs in a vaguely upward direction.

Do stuff your bad at 💜

Some runs are amazing and some are just grinders.

Some runs are amazing and some are just grinders. There are a fair few grinders in summer 😜

But like misbehaving children it’s not like you love them any less 💕

Best of intentions to get an early start today but

Best of intentions to get an early start today but I had a few last minute Learn to Run things to do, because we start tomorrow! (You can still sign up at any stage today)

But there is something to be said with finishing in full sunlight at your back.

16km long run today and I’ve hitting a running upgrade next week returning to 6 days per week, which is exciting!

Speaking of Learn to Run if you’d like me to pop in later and do a live answering questions just let me know and we’ll do it 💜

The convenient thing about having a 5km run on a S

The convenient thing about having a 5km run on a Saturday is it’s #parkrun day!

It’s an easy effort run for me but today I spiced it up by turning it into an easy progression run.

This is a fun one for you to try:

1km at your usual very easy pace
1km at your easy to steady pace (usually about 20-30 seconds per km faster or about 10bpm higher than the last km)
1km at your steady pace (usually about 10-20 seconds per km faster or 10bpm higher than the last km)
1km
1km at your moderate pace (usually about 10-15 seconds per km faster or about 5bpm higher than your last km)
1km at just under your tempo pace (usually about 5-10 seconds per km faster or about 5bpm higher than your last km)

I love it because you ease into it very slowly and it never feels like hard work.

And perfect start to the weekend!

It's a thing right? You start off so well, and the

It's a thing right? You start off so well, and then things just kind of fade bit by bit and then all at once.

This is definitely the number one thing people talk to me about when they start Learn to Run.

In this episode of the podcast I'm talking about why this happens and what you can do to be rocking that new habit of yours many months into the future. And somewhere in there I wander into getting a bit vulnerable about quitting alcohol.

I apologise for the audio quality. I can't use my podcast microphone because the kids have stolen my mouse. Trust me, the two things are connected.

{link in bio or podcast on your favourite podcast app}

It’s all about the story you tell yourself. Th

It’s all about the story you tell yourself.

This morning I got up early enough, but I had a coffee, sorted out some intro stuff for a new run club member and had another coffee, played with the cat.

I could have said something negative to myself about how I’m incapable of getting out the door without an epic level of procrastination but instead I said ‘enjoy these late starts while you still can with holidays’.

I drove down to where I was running and it was quite warm (no surprises!) I could have talked myself out of the workout, or told myself off for leaving it so late, or told myself how much it was going to suck because it was hot and humid. Instead I said to myself ‘this is good, muscles will be nice and warm for fast running. Heat doesn’t slow you down when the workout is under 30 minutes.’

At a certain point there was some construction on the footpath and I had to pause to go around. I could have said ‘this workout doesn’t count because I’ve had to pause in the middle of it’ but instead I said, ‘you’ve had a bit of extra recovery - you can blast through these last two intervals’

Tell yourself a good story, and you’ll believe it.

Beginnings are liberating, if you allow them to be

Beginnings are liberating, if you allow them to be. New newsletter now out. You can check it out and subscribe via the link in the bio.

It can be tempting to think new is better, when of

It can be tempting to think new is better, when often it’s just new.

Easy to do this with training too! When results are slow coming and improvements seem incremental or flat - the immediate gratification part of your brain wants to change EVERYTHING. Which leads to two problems one is a lack of consistency which is what is going to lead to where you want to go. And worse, even if some things do improve if you’ve changed ten things you can’t possibly know what worked.

There is a place for making changes, and testing out things one at a time. But not if it’s because really you are just looking for a short cut or a magic bullet: there isn’t one.

I’ve absolutely been guilty of this with shoes! Always looking for the perfect easy run/long run shoe even though I already found it. This time instead of trying out something new I bought a new pair of my old faithfuls and am reminded that the only thing I need to do is pray they never stop making them.

I might be biased but the best part of yoga is the

I might be biased but the best part of yoga is the nap at the end.

The biggest mindset shift I had was a few years ag

The biggest mindset shift I had was a few years ago.

I love running, so I never thought of it as a punishment, but I did think of food as a reward. Some of it is so ingrained. Do hard things - get your metaphorical cookie at the end. Your prize!

And you know for most of us I don’t think it’s about food at all! It’s just how our parents expressed love and care when we were little and it’s socially often how we celebrate. I still remember the special meals I got made when I was sick, or the breakfast that was made for me during HSC exams.

You can forget it’s not the food that is the reward, it’s the connection to people who love you.

Anyway I was about 6 months or so into nutrition coaching and I had my lightbulb moment: how can something be a reward if it makes me feel like crap and takes me away from my goals? So that day I celebrated by buying new shoes instead of a doughnut 😜

But like everyone, I slip back into old habits when things are stressful and I forget those things I learned.

It’s good to be reminded that rewarding my body is about feeling good everyday, not just in a moment.

When you aren’t quite sold on this whole back to

When you aren’t quite sold on this whole back to work business yet.

Also one of the pitfalls of coming back from a weekend away is now I apparently have to make my own coffee. WHAT?!

If you are also looking to get organised, I have a few tips

🌟 Write down daily, weekly, fortnightly, monthly and long term tasks, this helps to make room for all the things, not just the immediate ones.

🌟 Schedule in buffer space around things so you don’t throw out your whole day if one thing goes long. Not to mention you need to not be ‘on’ or have every second scheduled.

🌟 Be willing to troubleshoot! If somethings not working, chances are it’s not you it’s just something isn’t working for you or something is getting in the way.

🌟 Do schedule things that are for you like running or lifting or yoga or wherever it is. You are important too, not just the things you do

For every husband who has ever looked at the activ

For every husband who has ever looked at the activewear collection and wistfully said ‘but when will they make stuff for men?’

PRAYERS ANSWERED! Thank you @runfastergear

There are so many things you can remember about a

There are so many things you can remember about a race, so many things that make it important or personal or purposeful.

Rarely any of those things are times or PBs, but without them, you wouldn’t get some of those parts of the experience that you do hold close.

#runningcoach #runningcoaching #runningcommunity #runningaustralia #womensrunning #womensrunningcommunity #operationmove #opmovesisterhood #resolutionrun #brisbanerunning #5km #5kmrun #runnersofinstagram #runningmotivation #trainingmotivation

Breakfast of champions 💜

Breakfast of champions 💜

Oh hello #podcast world, I am back! And in this ep

Oh hello #podcast world, I am back! And in this episode I'm talking about how to set yourself up for a positive mindset when you are looking at any changes you might like to do this year and importantly how there are so many things that you can work on to make it easier on yourself that are outside of the I did it vs I didn't do it domain.

Creating an environment and being willing to adapt your context is huge.

{on your favourite podcast app or link in bio}

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