8 top tips for portion control

Controlling your portions doesn’t mean you need to eat tiny amounts or measure out precisely the number of peas on your plate. But if we’re eating too much, then we may need to retrain our brains to see a smaller-than-normal portion as satisfying enough. Here are some tricks to try:

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Tips to plan your exercise

Tips to plan your exercise

Physical activity won’t just happen. Most activities require planning – starting and maintaining a physical activity program does too.

Here are some tips for getting ready to exercise: Read more…


How many calories do you burn in one hour?

Exercising to develop fitness is great and for the numerous benefits of physical exercise (please click link for benefits of physicl exercise and the NHS guidelines for adults).

As we are becoming more aware of how many calories we are consuming and how this affects our weight loss / gain and our fitness, it is interesting to think how much energy we burn when exercising.The following is a ballpark idea of how much energy you are expending. 

Workouts That Blast Calories

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What are the benefits of physical exercise?

Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. A minimum of 30 minutes a day can allow you to enjoy these benefits.   Read more…



You can do this. Everyone can do this. Fitness and health is a right for us all to have. Prioritise your body. You deserve it. Nervous? I will look after you 🙂

Tuesdays 10am at Chapel Spa, North Place, Cheltenham

Thursdays 8:05pm at the Dean Close Dance Studio, Shelburne Road, Cheltenham

Fridays 1:30pm at St Margaret’s Hall, Coniston Road, Hatherley Read more…


…and slide

Workouts can be done from anywhere – we don’t need a hi-tec gym with all the trimmings.

Here is my effort with my socks and a hard floor (Caitlin, my daughter is joining in too).

Each exercise for 45 seconds with a 15 second recovery.


1. Single leg lunge – into a curtsey so a diagonal slide to really target the glutes.

2. On hands in a front support position. Start with mountain climber bringing alternate knees up followed by a straddle.

3. Single leg lunge

4. On hands in a front support position. Both feet up into a pike, followed by a mountain climber – then add a straddle if you like!


Fitball Home Workout

Video taken by my lovely husband in my studio.

Here is a video of some exercises you can do at home. Read more…


The Stages of Behaviour Change – Where are you?

Which one are you?

This is a model which I looked at within my Sports Psychology studies and I now apply this to my everyday work to understand where people are at. As a support mechanism for people to start exercise or develop their exercise routine, it is important to me that I understand where every client is on this model. As you read through this, you can probably identify yourself having been in each stage of the model – I certainly have!


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See what we get up to in the TWK Studio…


Let me introduce the TWK studio…

Wowsers! I can not  believe I am writing this post. It was not my initial thought when I decided to bring TWK back to life to create my own studio, but only a few minutes ago, we finished putting the ‘TWK’ studio together. We still need some more finishing touches but we are ready to go and we start tomorrow! Thank you so much to everyone who has helped me and provided me with kit, flooring and words of advice.

Dan Fivey, from The Gym Cheltenham  – thank you for providing me with my very own VibroGym and Spin bike.

Plus we have kettlebells,a TRX, resistance bands, skipping, core stability balls, boxing, yoga mats…that’s enough for now!

Thank you to my family and friends for their support in getting me here. I feel extremely happy to be here and I am looking forward to supporting you in your health and fitness journey…



For September Personal Training offers and packages – please click here!

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