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Fitness & Health
Fitness & Health
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- Flexible Bodyweight Workouts for when You’re Short on Space and Time
  April 22, 2020
- A Little Support
  March 18, 2020
- Should Covid-19 Stop You Going to the Gym?
  March 12, 2020
- Roller Derby
- Running
Fashion & Beauty
Fashion & Beauty
See all
- Summer Skin
  June 28, 2019
- Who Decided Fat Was Bad Anyway?
  June 12, 2019
- Make Your Own Warming Muscle Rub
  April 10, 2019
Inspiration & Lifestyle
- Dear Diary
- Money Saving and Budgeting
Travel & Events
Food & Drink
- Cocktails
- Recipes

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2011 Press & Media

2010 Press & Media

2009 Press & Media

Guest Posts

Hi, I’m Gemma!

Personal Trainer, blogger, red lipstick wearer and Cocktail drinker.
Learning to enjoy the journey.

One of the ways I earn money from this site is with affiliate marketing using Skimlinks and Shopstyle.
Click to find out more

Archives

Archives

#12in12

In 2020 I’m taking part in the 12in12 Challenge.

12 events over 12 months.

Jan Snetterton 10k – 1:02:10
Feb Tunbridge Wells Half Marathon – 2:27:15
Mar IWD Virtual 10k – 1:09:36
Apr RacingClaw 9 3/4 miles – 2:08:47
May Mischief Half Marathon 2020 2:40:37
Jun June 100k Challenge
Jul
Aug 9 3/4 Golden Snitch Virtual Challenge
Sep Thetford Forest of Light
Oct Run Norwich 10k
Nov
Dec

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I’ve been struggling to know what I have to add

I’ve been struggling to know what I have to add to the conversation. So today I’ll add nothing.
#blackouttuesday

Lower Body Resistance Band workout! . A few weeks

Lower Body Resistance Band workout!
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A few weeks back I asked what equipment people had at home, and resistance bands were by far most common. Last week I gave a you an upper body workout using them. This week, as promised, it’s lower body!
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When using resistance bands you make it harder by making the band tighter at the start of the move, or easier by making it looser, or only using one strand instead of doubling it over like I have.
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Always make sure you resist the movement in both directions. Don’t push out and then let the band “ping” you back in.
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Do each set through, rest 30 seconds to 1 minute and then repeat the number of times stated.
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Feel free to message me if you have any questions on form!
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Hit save to bookmark this for later.
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SET 1
4 x 10
🏋🏼‍♀️ X Walks
🏋🏼‍♀️ Glute Bridges

SET 2
3 x 10
🏋🏼‍♀️Split squat
🏋🏼‍♀️Romanian deadlift 🏋🏼‍♀️Calf raises

SET 3
3 x 10
🏋🏼‍♀️Single Leg Romanian Deadlift
🏋🏼‍♀️Squat
🏋🏼‍♀️Banded Kick Backs

#homeworkoutvideos #homeworkout #homeworkoutideas #resistanceband #resistancebandworkout #resistancebands #legdayworkout #legdayworkouts #legday #legdaydone #thisgirlcan #lockdownworkout #norwichpersonaltrainer #norwichbloggers #personaltrainer #fitness #fitnessmotivation #fitfam #fitnessblogger #fitspo #workoutathome #bandeddeadlifts #bandedlegworkout #freeworkouts #haes

Who’d have thought just lying on the grass could

Who’d have thought just lying on the grass could feel like such a treat?
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A month ago I was too scared to rest on the grass after my runs. I didn’t want anyone to think I was sunbathing and I dreamed of just sitting for a while after my run was over.
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Now I can do this without feeling like I’m breaking the rules and it feels so good. .
I’ve always tried to appreciate the little things, but maybe some things are so little you forget they need to be appreciated.
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Things like walking down the street without constantly being aware of how far you are from other people, wiping sweat from your face without worrying about what else you might have touched or just collapsing on the grass after a sweaty run.
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Todays run was short and sweaty intervals with static recovery to try out my swanky new @newbalance 880v10 that I treated myself to as my old ones were dead.
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Swipe to see my fancy new running shoes and then swipe again to see today’s fetching post run boob sweat 💦😂
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#littlethingsinlife #appreciatethelittlethings #runfam #running #runningcommunity #sweatyselfie #sweatsesh #newbalance #newbalance880v10 #runnersofinstagram #runner #postrunselfie #postrunning #postrun #lockdownlife #lovetorun #norwichpersonaltrainer #norwichbloggers #40plusfitness #fitnessjourney #fitfam #intervalrunning #intervalworkout

Remember when there were real races? . With people

Remember when there were real races?
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With people clapping and other runners and someone at the end with a bottle of water and a banana to go with your medal?
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I’ve not given up on #12in12 it’s just now the challenges are virtual and the medal arrives by post.
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Today I completed the @medalmaduk Mischief Half Marathon. Its the 4th time I’ve done that distance and the second time this year, only this time there was no proper training plan. Also I drank half a bottle of wine last night #athlete .
That shows in my finish time of 2:40 and the fact that I could barely feel my legs for the last 5 miles. If Mr LLL hadn’t come and joined me for the last 5k I’d probably have given up.
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Oh yeah, and a pigeon made me jump and I had a panic attack. Stupid pigeon.
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Can I sit down now please?
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#runninglifestyle #running #runnersofinstagram #instarunner #runnerswholift #runnorwich #runningmotivation #12in12challenge #virtualrace #virtualhalfmarathon #thisgirlcan #medalmaduk #medalandabanana #lockdownhalfmarathon #lockdownlife #fitnessblogger #instagood #fitness #fitfam #runchat #runchatuk #newbalance #wegotnow #fabletics #puma #fableticsuk

Resistance Band Arm Workout! . A while back I aske

Resistance Band Arm Workout!
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A while back I asked what exercise equipment people actually had at home already, and the most common was resistance bands. So I’ve filmed a little arm workout using bands for you as people seemed to like the last one on the grid! Hit save so you can find it again later!
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Do each superset through once, take a 60 second break, then repeat the number of times shown before moving onto the next superset.
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With all exercises keep your core engaged and stable and your shoulders back and down (don’t hunch!)
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SUPERSET 1 4 x 10
Chest Press
Half Kneeling Single Arm Overhead Press
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SUPERSET 2 3 x 10
Tricep extensions
Bicep curls
Front raises
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SUPERSET 3
Lateral raises
Band pull aparts
Bent over rows .
#homeworkout #armday #resistancebandworkout #norwichpersonaltrainer #fitness #workout #lockdownworkout #fitspo #armworkout

MENTAL HEALTH. . It can’t have escaped your atte

MENTAL HEALTH.
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It can’t have escaped your attention that it’s mental health awareness week. Exercise is often cited as being excellent for mental health. Regular exercise helps with mild-moderate depression and anxiety. But it’s very easy to let exercise become a source of anxiety in itself.
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If you find yourself getting anxious because you missed a workout, or stressing about training plans, or obsessively comparing the weight you lift or the pace you run with other people or your own past then maybe it’s not doing you so much good after all?
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At the start of lockdown I found distance running a real release. Long and slow. But then I went through a phase where I felt like I was just getting slower. Everyone else was knocking out 8 or 9 minute miles and I was plodding out 11 minutes when back in December it was 10. So I tried doing speed work and putting in faster blocks, but right now putting that pressure on myself just made running a misery rather than a release.
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Sometimes the idea of a challenge can be a help and sometimes a hinderance. Being aware enough to know what your body and mind need RIGHT NOW is a skill. .
I keep a training journal. I colour it in with fancy pens and pretty washi tape, but just the act of filling it in makes me think about how I feel about my workouts.
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Exercising for your mental health doesn’t have to mean training for a marathon, knocking out 7 minute miles on the track or squatting your own bodyweight. It might mean yoga, or forever plodding our those slow runs, a walk in the park or throwing a ball with your friend (only if you live with them, natch).
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You do you.
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#mentalhealthawareness #exerciseismedicine #mentalhealth #youdoyou #workoutmotivation #trainingjournal

Do you workout in a sports bra? . I have never bee

Do you workout in a sports bra?
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I have never been to the gym in just my sports bra. But at home I’ve been working out in one a lot, especially when it’s hot.
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I’ll happily post photos and videos on Instagram wearing them, but when I heard the Postie coming down the road I threw on a vest in case I had to open the door.
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I’m not sure why I’ve not worn it to the gym, or out for a run. Part of me feels like it’s underwear and not for wandering round in public in. I feel as self conscious as I would popping to the shops in a bikini. maybe another part of me knows I’m in control of what I post on social media where as in real life I feel more exposed to judgement from strangers on my lumps and bumps.
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Maybe that’s a new body confidence goal for 2020. Workout in a sports bra. I might start small with my Zoom Pilates class, maybe a short run.
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Do you work out in a sports bra?
#sportsbrasquad #sportsbra #bodyconfidence #workout #homeworkout #norwichbloggers #fitnessblogger

Decided to take advantage of this new unlimited ex

Decided to take advantage of this new unlimited exercise thing and went to the park with my suspension trainer. But when I got there the basketball court was still fenced off. 😔
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I did some half hearted push ups and squats and managed not to pull the fence down doing rows on the TRX.
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I’m very much still feeling a lack of direction with this home strength training stuff right now. But I’m keeping moving and it feels good and that’s all that really matters.
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If you hate HIIT (like I do) then you don’t have to do it just because that’s how everyone else is keeping fit in lockdown.
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The thing that made me fall in love with exercise was when I learned to think about what my body was capable of, rather than just how it looked. So if you’re also finding the idea of “keeping fit” in lockdown a bit of a non starter then try a different tactic.
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Set yourself a challenge instead. Can you aim to run further than you have before, more often or faster? A 50 mile a month challenge or a sub 30-minute 5k. Can you skip? If not make learning to skip for a full minute your next goal. Learn to rollerskate. Borrow a bike and go on a bike ride. Master your first ever push up or pull up. Just change the focus from “keeping fit” because really, what are you keeping fit for? Let’s face it, your next shot at the Olympics is at least 4 years away 😜
#lockdownworkout #lockdown2020 #fitfam #fitspo #outdoorworkout #thisgirlcan #fitnessmotivation #fitnessjourney #norwichpersonaltrainer #norwichbloggers #pushups #parkworkout #stayalert #staysafe

Birthday celebrations continue! . Tonight @gringos

Birthday celebrations continue!
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Tonight @gringosnachofactory sent us a free dinner which definitely kept the birthday celebrations going!
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We had Tacos, Nachos, mexican beans and churros. The portions were generous and it was all delicious, and not *too* spicy, which is A VERY GOOD THING because I hate it when you can’t taste your food because it’s SO hot!
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One thing I have definitely realised “in these unprecedented times” is how important it is to support small local businesses. They’re the ones that will be there for your local community when you need them. The big guys don’t really care about you, you’re just a number on their balance sheet. Your small local businesses are there to serve the community that they are part of.
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Plus it means you can turn “I can’t be bothered to cook” into “supporting local businesses” which is basically helping the economy and doing your bit for society. .
You’re welcome.
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@gringosnachofactory deliver Thurs-Sat. You just have to fill in their online form. Churros need 24 hours notice as the batter needs time to do whatever it is that batter does, but everything else can be delivered same day.
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#gifted
#shoplocal #supportsmallbusiness #nachos #gringosnachofactory #norwichdelivery #norwich #norwichbusiness #norwichtakeaway

Today is my birthday. . We were supposed to be wal

Today is my birthday.
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We were supposed to be walking the Pilgrims Way, staying in gorgeous glamping spots and visiting local country pubs. It’s a big birthday for Mr LLL so it was going to be an epic trip.
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Instead we’re at home and taking a virtual tour of Europe. Yesterday was Rome. Today, Paris, meaning freshly baked pain au chocolat when I got back from my very short 1 mile run I took to blow away the cobwebs.
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There’ll be time in future for glamping and hiking. Today I’m grateful for my friends and family who have all helped make it an epic birthday anyway.
#birthday #virtualholiday #lockdown2020 #lockdownbirthday

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Personal Training