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Becca

Things are better in Pairs

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Every fancied personal training but thought it was totally out of your price range?  That’s the myth that I’m trying to dispel – I want to make personal training available to anyone, whatever their budget so I’m introducing the idea of 2:1 or 3:1 training.

I’m sure you will all be fully aware of the benefits of working with a personal trainer, but just in case here’s a few of the reasons why PT’s are worth the money– they pull a programme together which is tailor made to your own personal fitness goals; they push you harder than you would yourself; they make sure that you are doing the exercises correctly; and as you know they’re coming to your house or because you’re meeting them somewhere, they make you stick at a new programme.  Now could you imagine having this within your budget??

My idea is to work with small groups of 2 or 3 people who train together with me once a week using a semi-tailored programme which will be targeted to hit your group goals and then you will individually receive a personalised programme for you to do on your own which is much more specific to each of the members target areas/goals, etc.  Hopefully giving you the best of both worlds so that you are getting active at least twice a week and really focusing hard so you can meet your fitness targets.

If you don’t currently have someone that you are able to workout with and want to get “paired” up with a likeminded exercise buddy, then get in touch!  I can put you down on a list and then contact you when a pair would work.  I would obviously only put people together of similar abilities otherwise that’d be plain wrong!

So I know you’re probably keen on hearing how much this would cost – well here’s the prices for 1 hour sessions (45 min ones are available if that suits you better)

2:1:

1 off – £25 each

5 sessions – £100 each

10 sessions – £180 each

3:1:

1 off – £20 each

5 sessions – £85 each

10 sessions – £150 each

Please get in touch to find out more.  I currently have availability on Monday and Tuesday afternoons

What a year…

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So next week is This Mum Can’s 1st Birthday – can you believe it?  I cant…someone stole the year!  Its been absolutely brilliant.  Ridiculously hard work but I’ve loved (almost) every second of it.

I hope you’ve had the opportunity to look at the “year in pictures” montage that I created – made me properly emotional pulling all that together.  I cant believe how much I’ve manged to achieve in just 12 months – feeling a little bit proud of myself at the minute which is always nice.

If you haven’t had a chance to look at it – here’s the highlights from 2016 – 2017:

  • I told you my story and created a followership on social media
  • Mum’s and their babies worked out with me over 1000 times
  • I trained 1 “Dad that can”!
  • I started a ladies only evening circuit class in Sale
  • I started a women’s running community in Sale and:
    • Trained 128 beginner runners to 5k
    • Trained 34 to 10k
    • Created a 5k improver session looking at endurance and pace
    • We did 4 Stretford Parkruns
  • I helped 8 people do the Great Manchester Run and got featured on the Great Run website
  • Created some great partnerships with Red Sky Yoga, Dynamic Chiropractic & David Roberts Physio
  • Supported Women in Sports Week 2017
  • Raised money for CDH UK and hosted the first of (hopefully) many Charity Fun Runs

So what’s next…

I’m going to be starting a new class in Sale on a Wednesday afternoon at 1.30 – 2.30pm – at Moor Nook Park which is just off Conway Road in Sale Moor.  It’s a lovely park which has had a lot going on in the last 18 months.  A new “Friends of the Park” group was formed and they have been so active in maintaining the park, improving the facilities and really raising the awareness of the park as it’s a little hidden away.  I’m very excited to start a new class there as I think it will not only be great for the park, but it will also give Sale Mum’s another opportunity to come as there seems to be a lot of baby classes on in the mornings, but not that much in the afternoons – I do listen to feedback, I promise!!

I’m also going to be running 2 competition over the next few months – one to win running club membership for the new September Beginners club which is going to be starting on the 11th September and then another competition to win some PT sessions with me – just keep an eye out on social media for these.

I’m also currently in Marketing mode for my next campaign which is going to promote working out in pairs.  Exercise is better (and easier I think) when you do it with someone else so I’m going to have a huge push on 2:1 personal training which not only will make it more fun, it will also make it much more affordable.  My aim when I started This Mum Can (and it still is now!) is to make training affordable for everyone, no matter the budget.  I’ve always had that in mind when looking at my pricing strategy as I know my target market are pretty much all on maternity leave!!  With this in mind, I’ve come up with the idea of working out in pairs or in small groups so you get a semi-tailored programme around your personal goals.  I’ll do 2 workouts for you – one for all of you to do together with me and then a personalised programme for you to do on your own.  The best of both worlds I believe…hope you’ll agree!

Right that’s all for now, I need to get cracking as it’s going to be a busy August for me. Doing all the above and also trying to get life sorted out at home – I cannot believe Chloe’s starting school next month!  I need to get some school uniform bought me thinks…

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This Mum Can Fitness – a year in pictures

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To celebrate a fabulous first year, I’ve pulled together a montage of pictures to celebrate all that has been achieved this year and to laugh at some fabulous memories!!

(and yes, in answer to your question, this did take me forever to pull together but in my opinion, the end result is definitely worth it!!)

Enjoy 🙂

x Becca

This Mum Can in partnership with David Roberts Physiotherapy

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Got some very exciting news This Mum Can ladies…I’ve partnered with the fabulous David Roberts Physiotherapists in Sale to offer everyone a discount on any treatment that they need.

Obviously the ideal is to not get injured but as we all know, that’s a little bit impossible!!  Therefore, I’ve been in contact with David Roberts Physio and they are very happy to offer a 10% discount on physiotherapy assessment and follow up treatment sessions. The discount would take a 30 minute session to £30.60.

All of their physiotherapists are experienced in the treatment of all sports injuries but also have a special interest in running injuries, sports rehabilitation and, strength and conditioning which works perfectly with all the different training that This Mum Can offers.

It is so important to get any injuries checked out and as I tell all my runners and clients, nothing should hurt during any exercise – some things twinge and obviously aching is normal but nothing should actually hurt.  If it does, then something needs to be done about it and physio is a great option.

The other great part of seeing a physio when you are injured is for the amazing advice that you will receive on common running injuries, not only will they treat the injury, they will offer some tips on rehabilitation and more importantly prevention techniques so that once the issue you have is resolved, you have everything in place so that it (hopefully) wont reoccur!

David Roberts also have massage therapists who offer a variety of different types of massage including sports, Swedish, Indian head and reflexology. The session costs for massage are £25 for 30 minutes and £38 for 1 hour. Unfortunately they cannot offer a discount off these services.

Here’s the contact details for David Roberts Physio:

Address – 45 Northenden Rd, Sale, M33 2DL

Telephone: 0161 962 0491

Email: sale@drphysio.co.uk

Opening hours: Mon-Thurs 8am-8pm, Fri 8am-6pm, Sat 8am-1pm

This Mum Can and Red Sky Yoga…the perfect combination!!

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I hadn’t tried yoga before until I was pregnant with my 2nd baby Harry and before doing it, I didn’t really understand it or realise the huge benefits that it can have.  Yoga is fantastic.  It helps develop muscles, strength, flexibility and balance as well as help you to relax and therefore in turn reduce stress (always a bonus in my book!!)

A lot of my antenatal friends did pregnancy yoga the first time round and raved about how great it was for aches and pains and also for how much it helped them during labour with the breathing techniques that it teaches, etc so I was definitely up for trying it when I was pregnant with baby number 2!  This is when I found Red Sky Yoga in Sale.

My yoga teacher was called Phillipa and she was so lovely – just calming even to be around her!! I did a Saturday morning pregnancy yoga class pretty much religiously from 14 weeks pregnant till the end – even going when I was overdue (god I was massive then!!)  It was brilliant.  For me, it was a great way of exercising and staying active as I personally didn’t like running when I was pregnant.

The hours session was a fabulous bit of “me and bump” time without having an almost threenager by my side!  It was genuinely one of the only times I was every alone too as I was working 4 days a week at Kelloggs then and my day off was spent running after Chloe and the weekends were busy doing family stuff – you know how it goes!

Since becoming a personal trainer and starting the running clubs, I’ve done so much research into the different ways of improving your fitness and various different training methods and time and time again I kept coming back to the amazing benefits of yoga and running together.  Yoga and running to many could see like complete polar opposites but it’s proven fact that they totally complement each other.

Yoga aids in developing muscular strength, balance and flexibility which can not only reduce the risk of injury but it can also improve your breathing efficiency which is essential for becoming a great runner.  The element of cross-training between running and yoga is fabulous.  Yoga helps to strengthen your core, eases pain/injuries and can be a fabulous way of helping you run more efficiently and staying injury free.

Many of us runners have various aches and pains, some of which can be highlighted when running – and it’s no wonder as the average runner strikes the ground nearly 1000 times in a single mile!  The constant “pounding of pavements” can mean that you have issues in your muscles, joints, tendons and ligaments and all of these can be strengthened, stretched and improved by doing Yoga.

So I’ll stop blabbering on about the benefits now and get to the point!  When I was doing my pregnancy yoga class, Sophie joined the class and we overlapped by about a month before I had Harry.  After starting This Mum Can, I kept seeing Sophie on social media and quickly realised that she actually owned Red Sky Yoga!!  So I got in contact and requested her as a friend on Facebook.  My thought process was, how cool would it be if two women who run fitness businesses in Sale could work together to complement each other

And that’s exactly what’s happening!  We had a chat (should say meeting really shouldn’t I!! It was more of a chat and play with her two beautiful boys!!) and decided it would be great to offer each other’s clients something so that they can try something different which could complement their exercise routine!

I am offering a free session to anyone who comes down with one of the special flyers that you can pick up from Red Sky’s yoga studios on Washway Road in Sale and on Hampson Street in Sale Moor.  This is for any of my classes – all my circuit training classes as well as my Monday night drop in running club

And…Red Sky Yoga are offering all This Mum Can’ers a 10% discount to any of the yoga classes that are available.  Please give Sophie a call on 07788205662 or drop her an email to redskyyoga@hotmail.co.uk and she will give you a unique code to use online when booking your session!  Let me know how you get on 🙂

I look forward to welcoming some Red Sky Yoga people to my classes in the near future.

Any questions, please don’t hesitate to ask!

 

#maternalmentalhealthawareness

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I’ve seen a lot on social media today about #maternalmentalhealth and I think it’s fabulous.  It’s a subject extremely close to me and I really don’t think it gets talked about enough.

It’s one of the main reason that I am doing what I am doing – to help people get through the fog and start beginning to feel like them again through exercise.

When Chloe was about 3-4 months old, I felt like I was drowning, that there was no end to the relentless cycle of a newborn baby and I really really struggled to cope.  I was lucky in that I had a supportive husband, had met some fabulous friends though an antenatal group and had some great close friends who had babies already but I still struggled.  I felt like I shouldn’t have struggled because I had all the above but I still did – and it was the strangest, most horrible feeling and I wish I’d talked to people about it.

It’s so hard to admit to yourself that you’re not ok, let alone talk about it to others

You sit in your house in the middle of the afternoon and think “so many people are coping and doing this, why cant I?” or “everyone tells me this is the most amazing time, why am I not enjoying it?”.  You make yourself feel like an outsider in your own life and that there must be something wrong with you as you should be loving every second and embracing “motherhood”!

Luckily I found something which snapped me out of feeling like this.  For me it was exercise (or maybe it was actually just doing something for me and not for the baby!!) I loved it – the feeling of being normal again and feeling like the old me.  I realised then that I needed to make time to be “Becca” and not “Chloe’s Mummy” and thankfully that realisation for me was the trigger I needed to change things for the better and I did, I managed to battle on.  I’m not saying I don’t get down every anymore, I have just somehow developed a coping mechanism for it now which is mostly running but a lot of the time it’s actually organising to go to the pub!!

I now want to help others who are going through the same (or worse) or maybe even prevent others from going through the same cr*ppy situation I went through.  I think we all need to talk more and I want every new mum to realise it’s ok to say you’re not ok and that as much as people look like they’re coping from the outside, that we’re all totally winging it in life.

Please talk to someone if you’re struggling – I just want you to know, I am always here if you need/want to offload.  Remember – someone is ALWAYS listening you are not on your own.

And finally – just in case you havent heard it today – YOU ARE DOING A BRILLIANT JOB!

Who stole March?

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It’s becoming a recurring theme but where in the world is time going??! As if it’s April already. Come on – own up – who stole March??!! Ha ha

It’s been a whirlwind and unfortunately I’m feeling unbelievably stressed with everything at the minute but I’m hoping that by this time next week when I’ve one more class to run before flying off to the sunshine that the world will look a bit brighter!!

I feel stressed at the minute with what seems like everything – work, extension, holiday, life in general!! Everything seems to be going at a million miles an hour and it’s pretty hard going living life constantly like that. I feel like I’m teetering on the edge….why oh why did I decide to start a new business and get an extension within 6 months!! Thank the lord for our project manager Gem – don’t know what I’d do without her!!

The final straw was this morning when I took Chloe to nursery to walk into the pre-school room and see EVERYONE dressed up as superheroes. I missed it – apparently it was in the weekly newsletter which for the first time in about 3 years I didn’t read as I was on a (epic) hen do this weekend!! I cried in the car – what a loser – over fancy dress! But it wasn’t about fancy dress – it was a kind of symbol of how much I’m juggling at the minute and how me being this busy and stressed affects others. I’m sure Chloe didn’t give a damn – in fact I reckon she thought it was quite cool walking into a room full of superheroes!! The nursery had a few spare outfits that they said they’d put her in after breakfast so hopefully when I pick her up in a bit, she’ll have had a great day.

This got me thinking about stress and how it affects me. There are so many little triggers for stress which can so easily turn a normally sane person (ha – who am I kidding!!) into a little bit of a mentalist! I keep losing my rag at the slightest things and I feel like I’m juggling everything and winging it just enough to cope with everything but not enough to be doing anything to my best. I try writing it down (because if I’m honest if I don’t, I’ll forget it!) but then even that seems to be failing at the minute as I have too many different lists and I don’t know where to start so I end up procrastinating about the big things and missing the little ones.

In terms of the business – that’s actually one thing that I’m not actually stressed about – for the first time in 7 months anyway. Or maybe I still am but everything else is just trumping it so I’m not feeling it – ha ha. March has been amazing – I started a new beginners running club with 37 ladies in, I started a new 5-10k club with 18 ladies in, got another couple of stories about me on social media (made me feel totally famous the one from the Great Run people!!) and I’ve got a few exciting ideas in the pipeline which will hopefully come to fruition later on in May or early June – watch this space!

Hopefully a break and a time to relax (yeah right, Hong Kong with the hubby, the parents and the two kids!!) or at the very least drink a lot of nice wine in the sunshine!! We’re off to Vietnam for 4 days which is just going to be amazing!! Been a LOOOOOOONG time since we chilled in a beach resort!

But first, I’m hoping to have a extremely productive weekend starting with clearing my head at Stretford Parkrun on Saturday morning with some lovely This Mum Can runners…otherwise I’ll be in a bit of a pickle by the time it comes to Wednesday and I realise that I haven’t got anything sorted at all for the holiday!!

Right I’m off – got to go do pickup and hope to god the little ones have no idea about this mornings #epicfail!!

January – you’ve been a dream!

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Sorry I’ve not blogged in a while – I think if you read on you will see why I’ve not quite had the chance to sit down and write but I’ve just made myself stop for an hour and take stock of what’s happened in the last 6 weeks!  First off – thank you so much to everyone who came down for my This Mum Can Christmas Party – it was so amazing to see so many of you down there socially and I promise to do another one soon!

Now….onto my musings about January…

I don’t think I’ve ever enjoyed a January so much in all my life!  I definitely had no time for the January blues or to stop and think how quick Christmas passed this year as it’s been a bit of a blur!  So many great things have happened.  Everyone who knows me knows how much I love a list so here goes – this is my January highlights:

  • I started 5 new classes in January – crazy!
  • 35 ladies started my beginners Couch to 5k Running Club
  • I started 5k Smash and RunFit classes on a Monday night and have so far had a record number of 23 people come and that was last week so who knows where this is going to go!
  • My Kellogg Running Club finished and the lovely Laura managed to run for 30 minutes non stop – in just 10 weeks and has now signed herself up for a 10k race in March I may (maybe!!) have created another runner!!
  • 84 new likes on Facebook
  • Hit over 300 followers on Twitter
  • Survived Jamie being away for a week in the US – thank you so much to my amazing friends who helped me out with babysitting in the evenings – and huge kudos to Harry for keeping me up every night just to make that week even harder than it needed to be!!! #teethingtoddler
  • I completed Runuary 2017 which was an event which challenged me to run everyday in January.  I ran a pretty amazing (if I do say so myself) 108k in January!!  It was bloody tough going and some days I only managed a meagre 200-300 metres but I did it – I even dragged the dog round with me a few times which he wasn’t too impressed about!
  • I’ve had my biggest classes to date in Worthington Park with a whopping 15 mums and babies coming down to workout and then had an amazing 11 ladies down to my Wednesday evening class at Sale Sports Club
  • Had the most amazing Sports Massage at Dymanic Chiropractic in Sale – was worth the pain (and multiple apologies about my swearing) as I felt lighter than air when it was done and I think I actually bounced out the place!!

So it’s safe to say January – you’ve been a dream, a very tiring, knackering and achy dream but I really hope that February turns into #fabulousfebruary which is currently trending on Twitter, I cant wait to see what it holds for me and This Mum Can – slightly regretting the challenge I made with my friend Alex that we’d both run another 100k in February!!  Roll on the lighter nights and warmer mornings – little bit bored of wearing 4 layers every day!!

November….it’s been bloody cold!

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Novembers been a tough month.  It’s been ridiculously cold but I am still so immensely proud of everything that is happening with the business.  It’s been hard for a number of reasons – the weather, lower numbers at classes, the fact the whole world seems to be poorly and blinking Trafford Council still not approving my Altrincham class.

Last week I was feeling a bit down about everything and properly doubting myself as to whether I can make this work and make it a viable income to live on but this week I’m feeling a lot more positive.  I’ve had some amazing conversations with members of the class and it’s helped so much.

On Monday I was chatting to the two members of my Urmston class about post natal depression and how badly the so called “baby blues” can affect you and it was amazing to hear them open up to each other and talk it through.  It really re-affirmed how important it is to talk about how you are feeling because almost all the time, not only have people have been through similar and can resonate with you but saying how you feel and getting reassurance that you’re not going crazy is one of the best things ever.

Then on Monday evening at my running club I was amazed at how long everyone could run and heard some fabulous progress updates.  Not only did everyone run for 30 mins with just a 1 minute break which just astounds me, I heard that one of the members has lost a whopping 2 inches from her waist, 1 has started to put on weight for the first time in 2 years (which is her aim!) and someone else had lost over half a stone – just in 10 weeks.

Tuesday it was below freezing -1 but I still had a great turnout of 7 amazing mums to my class to have a workout. It was cold but a proper beautiful British morning which really helped!

Finally today – I trained one of my PT clients this morning and got the most lovely text from her after the session which basically just said thanks, really cleared her head and properly set her up for the day – amazing!

All these things just make it so worthwhile.  It might be a tough (and extremely cold!!) slog through winter but I’ve decided to stay positive and do everything I can to make this work.  I’m absolutely loving everything about my new “job” and I put it in inverted commas because it genuinely doesn’t feel like work when i’m training people.  I have so much fun and love meeting so many people and helping them through whatever challenges they’re facing.

Hearing success stories and being part of those is one of the most rewarding things I’ve ever done!

Right…enough of being cheesy now.  The plans for This Mum Can for January are extremely exciting – a new beginners running club, a 5k Smash run club, a 5-10k run club, maybe a new class in Sale and surely to god Trafford Council cant take much longer to approve my Altrincham class…surely!!  Roll on the Christmas Party on the 13th – see you there for a few cheeky prosecco’s!!

National Stress Awareness Day – 02/11/16

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With everything we have to balance now between life, the kids and work, it’s no wonder most people walk around in a chronic state of stress.  Stress is in essence an inevitable part of life.  There is an extremely strong correlation between using exercise to manage stress levels so to mark National Stress Awareness Day today, I’ve done some research and have compiled my thoughts in this blog.

Exercise is vital for maintaining mental fitness, and it can definitely reduce stress levels. When stress affects the brain, the rest of the body feels the impact as well, so it stands to reason that if your body feels better, so does your mind. According to ADAA, studies have shown that exercise is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function. This can be especially helpful when stress has depleted your energy or ability to concentrate.

Even five minutes of aerobic exercise can stimulate anti-anxiety effects – a workout can help take your mind off your worries.

Aerobic exercise is key for your head (and your heart) You may not agree at first as the first steps are the hardest, and in the beginning, exercise will be more work than fun. But as you start improving your fitness levels, you’ll begin to tolerate exercise, then finally you’ll begin enjoying it (hopefully).

Physical activity improves your body’s ability to use oxygen and also improves blood flow. Both of these changes have a direct effect on your brain.  When we exercise, hormones are released. Stress hormones such as cortisol are decreased and ‘feel good’ chemicals such as serotonin and endorphins (the body’s natural pain killers) are released, therefore helping to naturally enhance your mood and reduce stress.

The repetitive motions involved in exercise promote a focus on your body, rather than your mind. By concentrating on the rhythm of your movements, you experience many of the same benefits of meditation while working out.

Most people notice an improvement in their mood immediately after a workout. Those feelings don’t end there, but generally become cumulative over time. If you make exercise part of your normal routine, the chances are, you will find committing to regular exercise much easier.  Frequent aerobic exercise will bring amazing changes to your body, your metabolism, your heart, and your spirits. It has the ability to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress.

By improving your physical health, the hope is you’ll have one less to feel stressed about.