Results! Over the course of a year with classes including strength training, spinning and my new favourite- fit ball, I have managed to drop down 3 dress sizes and lose over 3 stone.    More Energy- Better Sleep The change has meant more than weight loss, I have so much more energy and my sleep has massively improved, even my kids notice the difference in my energy.   Community- Support- Encouragement Thank you, Tracy, for helping me achieve more than I ever imagined,

What is it? This is called the Nordic 4 X 4 VO2 Max Training protocol. It's a gold standard workout developed in the early 2000s by exercise physiologists at the Norwegian University of Science & Technology. It's one of the most scientifically validated interval methods for improving aerobic fitness & capacity. Book Your Bike  TEXT: 07709 594 947  Fridays 8.00-8.45am  New Spin Class VO2 Max Training- Nordic 4 X 4 . More on all Spin Classes here   https://www.

I created a simple actionable daily framework for Joyce to follow. In 10 weeks, her reading went down. She lost one stone, feels stronger, more positive, healthier & happier.  “A big thank you Tracy for your encouragement & continued support. I do 2 chair classes & 2 strength training classes a week… I wish I had started years ago! Believe me – if I can do this anyone can”-Joyce

We are facing a big problem- heart related issues & cardiovascular health... I want to share my 5 Step Blueprint to give you resources & actionable steps you can take to look after heart health. . All backed up with UK Science & the latest research (mostly available on the NHS & GOV web-sites). . It's difficult because we don't see our hearts like we do our biceps or abs.. Without clear actionable steps, knowledge remains passive; early risk factors can accumulate silen

 I lost 10 lbs, preserved my muscle mass (feel stronger)  I lost 3 inches from my hips & waist & 2 inches from my thighs.  I’ve changed my body composition, habits & energy levels.  I’m so happy & I can sustain it. At 55 I struggle to maintain my weight & trying to lose a few pounds is challenging! Understanding where to start & what to do is empowering & motivating. Thank you Tracy x

A five-year follow-up found that nearly half had not returned to their GP, & 57% avoided joint replacement surgery, highlighting the long-term efficacy of spinning.   2.  Low-Impact & High Calorie Burn Indoor cycling is lower impact than running or step aerobics, making it gentler on joints yet still highly effective. A 1997 study by the American Council on Exercise found that spinning burns 7.5 to 19 calories per minute, comparable to a 7‑minute‑mile run, but without the

Here’s my science-backed beginner’s guide to strength training designed to get you results in 12 weeks. It covers everything from the training, structure, recovery, nutrition, mindset & progress tracking.   🧠 What You’ll Learn: 1.     What strength training is & how it builds muscle 2.     How to structure an effective 12-week plan 3.     Form & foundational exercises 4.     Nutrition & recovery strategies 5.     Common mistakes to avoid

Moira went for surgery late in the day on 1st July 2025... Shopping in the supermarket 10 days after... Walked back into classes 14 days...

WHY FAT LOSS MATTERS: Beyond the mirror! Body fat isn’t just about aesthetics. It’s about living longer & ageing well. Excess body fat is linked to chronic diseases.   What’s healthy & what’s not?...   HEALTHY BODY FAT RANGES: What is considered ok? HOW TO REDUCE BODY FAT: Backed by science- no fads or tricks just solid strategies for success. Get lean the safe, healthy & sustainable way:

If your glutes are weak a whole host of problems can occur... In my video I go through 5 exercises that will give you more stability & strength. Building injury resilience into your day & rehabilitating issues. So you can function & move well. PAIN & INJURY RISKS Caused by unstable joints & weak glute muscles: Increased risk of ACL injury Knee pain Piriformis syndrome Planter fasciitis PLAN: Complete each exercise 20 times on a daily basis for 4 weeks. The exercises

The Question- Has continuous exercise helped in my battle with cancer?  I believe it has. Structured exercise has given me a positive focus and a sense of perspective beyond the cancer.  It has certainly helped me to tolerate the various drug regimes of chemo, hormone therapy and radiotherapy, with minimal side effects that other patients often seem to suffer. It is most interesting, but no surprise to me, that recent research is indicting that a structured exercise regim

⭐SASSY STEP- Here is block 3 Tuesday night step choreo for you. Part 1- I've broken down the steps Part 2- See them at tempo with instruction Part 3 - See reverse perspective Part 4- Complete block rebuild to tempo

Every movement you make is a symphony of your muscles working together. Weak muscles & imbalances can cause a whole host of problems: 1.     Increased injury risk- putting undue stress on tendons & ligaments 2.     Pain & discomfort- causing pain in neck, back, shoulders & other areas 3.     Poor posture- causing misalignment & strain on your joints 4.     Reduced performance-affecting sports & activity results, slower & lack of power 5.     Joint instability- affecting bala

Here’s 4 science-backed reasons to crank up your cardio! 1.     HELPS WEIGHT MANAGEMENT- How? Uses calories, improves metabolism, regulates blood sugar. 2.     STRENGTHENS HEART & LUNGS- How? Lowers blood pressure, improves cholesterol levels, reduces the risk of developing heart disease, stroke & other cv conditions. 3.     BOOSTS BRAIN FUNCTION- How? Enhances blood flow, improves memory & cognition, attention & can protect against age related cognitive decline 4.     RE

Your 'core' is more than your abdominals. Having strong core muscles builds injury resilience, improves daily function & enhances sports pe

I absolutely love teaching & doing spin classes. I did my first class in 1994 & became addicted very quickly. I qualified & starting teachin

If you are ready to start fresh & have a mind body 'reset' Or progress your strength & fitness results to the next level.. I'm here to sup

I'm on the bike everyday & it feels incredible to push myself & get my heart rate up. . I'm delighted to be in a position where I can open

Losing weight, 2 stone in 5 months, has been amazing! I feel so good - positive, energetic & more than capable of maintaining what I've achi

Going into immense detail & depth working with the most common pathologies. As a result, I have created a specific Pilates Class to work wi