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.

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

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:

Daily Protein Needs: Women- 0.8-1.2g per kg of body weight Men- 1.0-1.6g per kg of body weight (Higher if you are strength training) . Protein & Exercise- Why it Matters: ü  Helps maintain lean muscle during fat loss ü  Reduces muscle soreness ü  Boosts exercise recovery ü  Supports muscle repair & growth

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

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

And I want to thank you all so much for your messages, positivity, continuous support & connection over the last few months. You have helped

I'm ready to fling The First Place doors open on Friday 3rd January. I cannot wait to see you then in classes. . Click the link here to...

4 Key Strength Training Benefits for Women Aged 35-85: Essential Information You Must Be Aware Of (Backed by Science)

Here’s my top 5 science backed reasons to start strength training if you're over 50. It will give you outsized benefits, some thought would

My weight has always been my ‘Achilles Heel’ I believed I had to starve myself to lose weight & I’ve tried every diet under the sun!  

Before contacting Tracy, I was at an all-time low both mentally & physically. My relationship with food & exercise was not in a good...

You inspire me every day.... Thank you to Jenny for sharing this with us. . 📖Read Jenny's story... Jenny started group exercise classes...

There have been times when I have completed neglected my own well-being. I wasn’t aware I was doing it & it didn’t help! WHAT IS IT?...