LDN MUMS FITNESS

LDN MUMS FITNESS Life fitness for all women™|Nutrition, exercise & lifestyle training when it suits you & your family

24/06/2026

EVERYTHING RUNNERS AND ATHLETES NEED TO KNOW ABOUT DEHYDRATION 💧🏃‍♀️

Hot weather doesn’t just make your runs and workouts feel harder…

It can actually make your body work overtime, and with this dehydration can creep up on you LONG before you realise it.

Your fitness hasn’t disappeared overnight.

You might simply be dehydrated.

Here are my top tips:

💧 1. Start hydrating before your run/workout, not once you’re already thirsty, as then you are already dehydrated.

🥤 2. Drink consistently throughout the day rather than trying to chug a litre just before heading out.

☀️ 3. The hotter and more humid it is, the more fluid you’ll lose.

🧂 4. Don’t forget electrolytes, especially for longer runs or if you’re a heavy sweater.

🍉 5. Eat your hydration too. Watermelon, cucumber, strawberries and oranges all count.

🟡 6. Check your urine colour. Pale straw = hydrated. Dark yellow = you probably need more fluids.

⏰ 7. Get ahead of it. Hydration isn’t just about your run, it’s about the hours before it too.

🚰 8. Carry water if you’re running for longer periods, particularly in the heat.

🥵 9. Remember that dehydration can happen in winter too - extra layers and cold weather can hide how much fluid you’re losing.

🚨 10. Learn the warning signs.

Don’t ignore:

😵 Dizziness

🤕 Headaches

😮‍💨 Feeling faint

😴 Extreme fatigue

🦵 Muscle cramps

😶 Dry mouth

🧠 Brain fog or difficulty concentrating

❤️ A racing heart

✨ And my biggest tip?

DON’T WAIT UNTIL YOU’RE THIRSTY.

By then, you’re often already playing catch-up.

Hydration isn’t just about performance.

It’s about keeping your body safe, helping your recovery and making your runs feel better.

Sometimes that “terrible run/workout” wasn’t a bad running day at all…

You just needed water. 💧💜

📌 SAVE this

💌 SHARE this ro friends who always forgets their water bottle.

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23/06/2026

HEATWAVES ARE HARD, BUT CAN FEEL HARDER FOR WOMEN

Ira meant to get up to 38 degrees in London this week and if you’re already feeling completely drained this week, this post is for you.

This is your reminder…

You’re not lazy.
You’re not unfit.
And you’re definitely not imagining it.

Women often have multiple factors happening at the same time that can make heatwaves feel significantly harder.

Here’s why:
🩸 1. Your menstrual cycle can impact how you tolerate heat.
During certain phases of your cycle, your body temperature naturally rises, making you feel hotter and making workouts feel harder.

🌙 2. Perimenopause and menopause can make heat regulation even more challenging.
Hot flushes, night sweats and disrupted sleep can all be amplified during hotter weather.

😴 3. Sleep often suffers.
Hot nights = poor sleep.
Poor sleep = lower energy, less patience and harder workouts.

🧠 4. The mental load increases too.
School holidays, childcare, planning days out, snacks, sunscreen, water bottles, keeping everyone entertained…
It’s exhausting.

👩‍👧‍👦 5. Caring responsibilities don’t stop because it’s hot.
In fact, they often increase.
Many women are still putting everyone else’s needs first while trying to look after themselves too.

🥵 6. Your body is already working harder just to stay cool.
So it’s completely normal if everything feels more difficult right now.

✨ And my biggest tip?

DROP THE GUILT - GIVE YOURSELF SOME GRACE.

You do not have to perform at 100% during a heatwave.
Slow the run down.
Take more breaks.
Take on less social plans.
Adjust your plans.
Say no to unnecessary pressure.

Your body isn’t failing you.

It’s adapting.

Sometimes surviving the week, keeping everyone hydrated and just getting through bedtime IS the achievement.

📌 SAVE this for the next time you’re wondering why you’re struggling more in the heat.

💌 SHARE this to a woman who needs this reminder today.

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22/06/2026

MY TOP TIPS FOR KEEPING KIDS COOL IN THE SUMMER HEAT

It’s supposed to be 38°C here in London this week, and whilst we all love a bit of sunshine, kids can overheat so much quicker than adults.

The goal isn’t to stay indoors all day… it’s to be smart about it. ☀️

Here are my top tips:

⏰ 1. Get outside earlier in the morning or later in the evening and avoid the hottest part of the day (11am-3pm).

💧 2. Offer water little and often. Don’t wait for them to tell you they’re thirsty.

🧊 3. Freeze fruit, yoghurt pouches or make homemade ice lollies for an easy way to cool them down.

👕 4. Dress them in lightweight, loose-fitting clothing and lighter colours.

🧢 5. Don’t forget sun hats and sunscreen ( ), but choose breathable fabrics.

🌳 6. Find the shade. Parks, woods and tree-lined routes make such a difference.

🚼 7. If you’re using a buggy, NEVER drape a blanket or muslin over it. It can trap heat inside very quickly - use a (LDNMUMSFITNESS10 for 10% off)

🧽 8. Keep a damp flannel or spray bottle with you to cool their neck, wrists and legs.

🍉 9. Offer water-rich snacks like watermelon, cucumber and strawberries.

🏃‍♀️ 10. Slow the day down. Not every day needs to be packed with activities.

🏠 11. Bring the fun indoors if it’s simply too hot outside. And keep all curtains shut throughout the day to keep rooms as cool as possible.

🚨 12. Learn the signs of overheating: unusual tiredness, dizziness, headaches, feeling sick, irritability, confusion, flushed skin or becoming unusually quiet.

✨ And my biggest tip?

DROP THE GUILT.

You don’t have to fill every summer day with adventures.

Some days surviving the heat, keeping everyone cool and getting through bedtime is enough. ☀️😅

A slower day doesn’t mean you’re failing.

It means you’re adapting.

SAVE this and SHARE with a parent who needs the reminder 💛☀️

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21/06/2026

MY TOP TIPS FOR RUNNING IN THE SUMMER HEAT

It’s supposed to be 38°C here in London this week 😅 and whilst we all wait for summer, running in the heat is a completely different challenge.
Your fitness hasn’t disappeared overnight… your body is simply working much harder to keep you cool.

Here are my top tips:
☀️ 1. Get out as early (or as late) as you can to avoid the hottest part of the day.

💧 2. Hydrate properly before, during and after your run. Don’t wait until you’re thirsty.

🧂 3. Think about electrolytes too. When you’re sweating more than usual, replacing salts can make a huge difference.

👕 4. Dress appropriately. Wear lightweight, breathable clothing and lighter colours where possible.

🧢 5. Be mindful with hats and extra layers. They can trap heat, so choose breathable options.

🌳 6. Chase the shade. Picking tree-lined routes or the shady side of the street genuinely helps.

🐌 7. Slow down. Your pace in cooler weather isn’t your pace in 28°C heat, and that’s completely normal.

❤️ 8. Run by effort, not by pace. Your body is already working harder.

🏃‍♀️ 9. Shorten the session if you need to. A shorter run is always better than overheating.

🏠 10. Use the treadmill if it’s simply too hot outside. There’s no prize for suffering.

🚨 11. Learn the warning signs. If you feel dizzy, nauseous, develop chills, stop sweating, or get a headache, stop immediately and cool down.

✨ And my biggest tip?
DROP YOUR EGO.
Summer running is about adapting, not proving yourself.

Slower doesn’t mean weaker.
Shorter doesn’t mean failing.
Your body is working overtime in the heat, so give yourself some grace.
SAVE this and SHARE it with your running buddy who still thinks summer PBs are a good idea 😂☀️🏃‍♀️

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21/06/2026

1. Slow Down More Than You Think
Most runners run their easy runs too hard. If you can’t hold a conversation, you’re probably running too fast. Easy runs build the aerobic engine - endurance - that allows you to run longer.

2. Use Run/Walk Intervals
Walking isn’t failing, it’s a strategy. Keep your heart rate under control, & cover more distance.

3. Improve Your Running Form
Poor running form wastes energy with every step. Focus on running tall, keeping your shoulders relaxed, landing underneath your body, & driving from your glutes.

4. Strength Train 2-3 times per week
Weak glutes, hamstrings, & core force smaller muscles to work overtime. Strength training improves running economy, meaning you use less energy at the same pace.

5. Fuel Before Long Runs
Running on empty is a guaranteed way to hit the wall. A simple carb-based meal 60 minutes before your run can make a massive difference in energy levels & endurance.

6. Focus on Easy Effort, Not Pace
Your body doesn’t know pace…it knows effort. Running according to how you feel (or heart rate) instead of chasing a specific pace helps prevent early fatigue.

7. Do These 3 Runs Every Week
You don’t need to run every day. Focus on:

🏃 Easy Run = Builds your aerobic base
⚡ Interval Run = Builds speed & fitness
🏔 Long Run = Builds endurance & resilience

These three runs cover everything you need to become a stronger runner.

8. Prioritise Mobility Work
Tight hips, calves, ankles, & hamstrings can limit your stride and make running feel harder than it should. Just 10 minutes of mobility work a 3 times per week can improve movement efficiency & reduce fatigue.

9. Run in Cooler Conditions
Heat places extra stress on the body, increases heart rate, & makes every pace feel harder. Running early in the morning or later in the evening can make a huge difference in performance and endurance.

10. Be Patient
Endurance isn’t built in a week. Your heart, lungs, muscles, tendons, & mind all adapt at different rates. The runners who improve the most are usually the ones who simply refuse to quit.

Build your base, stay consistent, strength train, trust the process, & the distance will come

Follow s

18/06/2026

LET ME GIVE YOU THE REASONS TO BUGGY RUN

The person pushing the buggy isn’t the beginner.

They’re often the strongest runner on the path… they just don’t know it yet.

Here’s why:

💥 You’re pushing an extra 9-12+ kg every single stride.

💥 Your arms, shoulders and core are working the entire run.

💥 You’re building strength and endurance at the same time.

💥 Every hill becomes a workout.

💥 Every headwind becomes resistance training.

💥 Your heart and lungs adapt faster because you’re working harder.

💥 When you run without the stroller, you’ll feel the difference.

💥 You’re mastering consistency while balancing parenthood.

💥 You’re teaching your child that movement is a normal part of life.

💥 You’re showing them what resilience looks like.

💥 You’re not waiting for the “perfect time” to start.

💥 You’re proving that fitness can fit into family life.

💥 You’re doing one of the hardest versions of running from day one.

And here’s the truth nobody tells you…

The buggy runner isn’t behind everyone else.

The buggy runner IS the workout.

So if you’re nervous about starting because you’ll be “slow”…

Push the buggy anyway.

You’re not “just a beginner.”

You’re not less athletic.

You’re not falling behind.

You’re already training at another level.

You just haven’t been told yet.

🩷 TAG your running mamas

📌 SAVE this for the parent who’s been scared to start.

💌 SHARE this to a buggy-running parent who needs the reminder today.

I’m using the running buggy

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16/06/2026

There is no such thing as a bad food BUT

There is such thing as eating food at the wrong time.

Before running we want to be giving our bodies quick digesting carbohydrates, like bananas, oats, bagels, coco pops, Rice Krispies, honey, jam and orange juice.

These foods:

💜Give us the energy we need for our run

💜 Digest easily and quickly meaning we can get running

💜 They won’t give us tummy troubles

Things I would NEVER eat before a run:

1️⃣ Eggs
Too high in protein
Don’t give us the energy we need
Slow to digest

Instead…go for a honey on rice cake or banana on toast

2️⃣ Granola
VERY high in fibre!
Digests slower and highly likely to cause tummy troubles mid run!

Instead…go for a lower fibre option like corn flakes, coco pops or rice crispies

3️⃣ A protein shake
Similar to eggs, not giving us energy, is a digestive drain on our stomachs and takes effort to deal with!
Likely to result in tummy issues
Will feel heavy and drained on run

Instead…go for Apple or orange juice if you want something hydrating or a squares bar or crumpet

If you need more ideas of quick snacks to have before your run, drop me FOLLOW and COMMENT SNACK and I’ll send you loads of ideas!

What’s your worst pre-run food?! 💩🙈

15/06/2026

Most women 35+ don’t struggle to lose weight because they lack motivation or discipline.

In fact, it’s the opposite.

They’re trying too hard.

Too much cardio.
Too much restriction.
Too many food rules.
Too many “fresh starts”.

The biggest irony? Many of the strategies women have been told to follow for years are often the exact things preventing progress.

I know this because I used to do them myself.

If I could change 6️⃣ things immediately, it’d be these:

1️⃣ Stop eating as little as possible

Surviving on coffee, light lunches and trying to be “good” all day often backfires. It usually leads to low energy, intense cravings (usually sweet carbs) & overeating later on. Your body needs proper nourishment, especially 35+.

2️⃣ Stop fearing carbohydrates

Carbs are not the problem. They actually support your energy levels, hormones, workouts & day-to-day functioning. Rather than eliminating them, focus on balance & appropriate portions.

3️⃣ Stop using exercise to make up for eating

Hours of cardio aren’t always the solution, particularly when you’re already feeling run down or stressed. Strength training & regular walks are far more beneficial & sustainable.

4️⃣ Stop skipping meals to reduce calories

Missing meals might seem like a good idea until hunger catches up with you & you end up raiding the cupboards later in the day. Consistent meals help regulate energy, appetite & habits.

5️⃣ Stop chasing perfection

One dessert, one takeaway or one less-than-ideal meal is never what derails progress. The real issue is deciding that one choice means you’ve failed and waiting until Monday to start again.

6️⃣ Stop relying solely on willpower

Long-term success rarely comes from having endless self-control. It comes from creating routines, habits and systems that make healthy choices easier to repeat.

You don’t need a harsh plan.

You need an approach that works with your body, supports your hormones & fits into your everyday life.

The women who finally see lasting results usually aren’t the ones becoming more extreme.

They’re the ones who simplify things enough to stay consistent.

That’s where every

14/06/2026

I DID IT 🏃🏼‍♀️🏃🏼‍♀️🏃🏼‍♀️💖💖💖🥇🥇🥇

Battersea Park 5km run - and what a special day it was! 🏃🏼‍♀️🌳☀️

I was invited to take part in a 5km run for the , and I couldn’t have been more proud to run alongside my kids around beautiful Battersea Park 💕

The Lady Garden Foundation does incredible work raising awareness and funding for women’s health, particularly gynaecological cancers. Their mission is to break the stigma around talking about women’s bodies and encourage more open conversations, education and early diagnosis 💖

It may have only been 5km, but every step was for an amazing cause and it was such a privilege to be involved. Seeing my children take part and support something so important made it even more special 🥹

A reminder that movement is a privilege, family time is precious, and when we come together for a cause bigger than ourselves, amazing things can happen ✨

Thank you so much to the Lady Garden Foundation for the invitation and for all the incredible work you do 💕

So proud of us! Well done to everyone who took part today and helped raise awareness for such an important cause 🙌🏼 AD PR INVITE

14/06/2026

🏋🏼‍♀️GRWM 5KM CHARITY EDITION 🏋🏼‍♀️

Ready to run/walk km around Battersea Park for with my kids! I am SO excited to be inspiring them and getting them involved in today’s event for such an important charity which raises awareness for the 5 gynaecological cancers.

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