Two weeks ago, I had the privilege of attending a coaching workshop on the Sunshine Coast with my mentoring group, Holistic Movement Coach (HMC). Every year we come together in person to learn, share ideas, and develop our coaching skills. In a world where so much learning happens online, I find enormous value in being…
You step on the scales expecting to see progress. You’ve been consistent.You’re walking more.You feel stronger when you lift.You’re not reaching for that afternoon caffeine hit anymore.You have more energy. You feel better in your body. The number stays the same. And just like that, everything shifts. “I must be doing something wrong.”“I need to…
How a Donut Run Amplified My Perimenopause Symptoms Last week, I was a crying mess. And I found myself wondering… has this been you? Crying at things that normally wouldn’t touch you. Snapping at people you care about. Feeling completely overwhelmed by small, everyday problems. And then asking yourself… Is this perimenopause? Or is it…
“I can’t do squats. They hurt my knees.” That was the first thing Sarah said to me when we started working together. She’s a busy professional. Long hours. Mostly desk based. Like many women in perimenopause and menopause, her training had been inconsistent for years. She would start, stop, restart, push hard, then pull back…
Mastering breathing well at rest is one thing. If you haven’t read breathing at rest have a read here Breathing well while moving at various intensities adds some more complicitly to your breathing. We’ve got three different breathing levels, one, two and three. Level one: At rest or low intensity activity (doesn’t raise the heart…
Though it might not cross your mind, you need good balance to do just about everything, including walking, getting out of a chair, and leaning over to tie your shoes. Strong muscles and being able to keep yourself steady make all the difference in those and many other things you do every day. Balance training…
Breathing we do this everyday without thinking, it’s an autonomic nervous system (body funs that happen automatically) function.Have you considered or checked how you’re breathing and are you breathing effectively? Do you know what your breathing should feel like?Have you checked in or assessed your own breathing lately?Our breathing has an impact on our thoughts,…
This week we’re going to look at your glutes. Do you butt grip? Its pretty easy to identify from my end & yours. In standing you will usually be always pulling your pants/ shorts from between your butt cheeks especially with performing activities like squatting, deadlifting, running, walking or even standing? Struggling to picture this…
This week I’m going to go a little bit technical. Run strength training. I’m not sure about you but it seems wherever I look there’s a messaging about runners need to do strength training. Just like with your running goals, we want to tie strength back to the purpose. Keep in mind the goal of…
This past weekend I had the luxury of leaving the family to have a weekend alone in my own space. The main purpose was to work on my business, work through a number of business projects I’ve been sitting on. These projects keep getting pushed further down the to do list when faced with the…
As a runner how can you benefit from cross training? For many runners training more doesn’t need to mean doing more running. There is a belief to achieve your running goals all you need to do is run more. If you are susceptible to overuse injuries running more can increase your risk of more injuries…
Recovery is the forgotten ingredient within training and working out. I’ve always found it’s the component I can easily not put enough focus on. But I notice the impacts and drawbacks when I neglect this fundamental ingredient.I believe recovery can get forgotten about because it doesn’t have the same fun/fancy/sexy feeling that working out has,…
I remember years ago purchasing my first pair of “proper” running shoes. I was asked to walk over a pressure plate that showed where I put pressure on my feet when landing. The problem with this is I was going to be running not walking.The salesperson looked at the results and told me I pronated,…
What does being healthy mean to you? In the past when I thought about health, I usually only focused on Training (the working out) and nutrition part. I thought these were the two key building blocks.Fast forward a few years and a lot more education, I now know that health spans further than the training…
There’s always been a lot of talk within runners around what’s best way to land forefoot or heel. I want to be clear that in this write up I’m looking at foot strike from a running and jogging perspective and not during sprinting. I want you to understand that our bodies especially our feet and…
Starting out running or restarting after a break, be that from injury or prolonged time away. There is no shortage of information and advice just ask a question on a running forum and you’ll get a long list of replies. If can feel like everyone wants to impart their experiences, there are good intentions behind…
Monday I was supposed to be having decompression surgery on my head.The Neurosurgeon said it’s relatively minor surgery (from a neuro surgeons perspective), recovery should be three to four weeks. Usually, I think I’m super women and think I can keep pushing through, jump back to life quickly, which usually results in set back down…
I’ve struggled with writing this week’s blog. I started writing two different blog posts and each time scrapping them. WHY? Because I didn’t feel either post was coming from an authentic place. Being authentic and representing who I am, and my values is very important. No, it doesn’t need to be full perfection, but I…
This is part 2 of “Check your running gait” looking at the role our upper body plays in our running. I know that when it comes to running most of the focus is on our lower body. But our upper body also plays an important part. If you missed part 1 the part our lower…
I want to give you an understanding of running gait, and what our bodies do when we run. This is part 1 looking at what our feet, legs and hips do when you run. This I hope will help you see if there are areas where you need to strengthen your body. For me I…
I’m Leonie de Garnham a mum of two, a coach, a wife and an athlete.I’ve not always enjoyed fitness and movement. At high school the days I used to hate the most were athletics, swimming and cross country days. I was not an athlete and running and swimming were not for me, so I thought….
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