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Explore Fitness Josie Lloyd
Specialist Female Holistic Fitness Coach
Massage Therapist
Yoga Teacher

Only a couple of weeks before the new class starts at ! I have been teaching here since January and have had such a grea...
27/04/2026

Only a couple of weeks before the new class starts at !
I have been teaching here since January and have had such a great bunch of people turn up week in, week out for our circuits class!

You'll find a friendly atmosphere, some giggles, and usually me questioning my playlist multiple times throughout... 😂

If you want to try out resistance training in a welcoming space, come along!

If you don't fancy making an arse of yourself in your upcoming marathon - nutrition and hydration could make or break yo...
26/04/2026

If you don't fancy making an arse of yourself in your upcoming marathon - nutrition and hydration could make or break your experience...

Recently I have heard of a lovely influencer who has shared their experience of running a marathon with no hydration and no fuelling.
When training for endurance, athletes need to be consuming between 40-80g carbs her hour. This is because glycogen (what gets turned into sugar) stores in your mucles are depleted to an extent that after one hour of exercise, you need to start replacing them.
There's this thing called rhabdomyolysis, also known as rhabdo - this is the worst case scenario if you don't hydrate during sustained effort - and it can actually kill you.

So maybe a fit male who had genetics and luck on his side can get away with drinking nothing for a 3-4 hour marathon - but what if someone has been training lots - sees this post, and goes out for 4+ hours on a sunny day, and drinks no water...

When training for endurance, athletes need to be consuming between 40-80g carbs per hour. This is because glycogen (what gets turned into sugar) stores in your mucles are depleted to an extent that after one hour of exercise, you need to start replacing them.

Hydration is also extremely important - not just water, but electrolytes. Sodium from salt can be enough, or adding in a sports drink to help replenish all different minerals lost in sweat and through exertion.

As an easy rule of thumb - 20-30g carbs every 20-30 minutes is enough to keep you at peak performance- not just struggling through the miles.

About a year ago, I posted a podcast on The Explore Fitness Podcast about my fuelling and hydration strategy for a trail half-marathon. on powder to help replenish all the different minerals lost in sweat and through exertion.

About a year ago I posted a podcast on The Explore Fitness Podcast about my fuelling and hydration strategy for a trail half marathon.

Have a listen if you're interested in how this translates in the real world.

I offer 1-hour consultations via video call too if a more personalised approach is what you're after! Pop me a DM.

🍃 April 🍃 1 - some sketchy sport climbing on some routes that may have lost some rock over the winter! 2- massaging for ...
24/04/2026

🍃 April 🍃
1 - some sketchy sport climbing on some routes that may have lost some rock over the winter!
2- massaging for at the Severn Hospice Easter Dash!
3- lovely bike ride with
4- a great time helping out at .movement pop-up shop at in Kington! Like a mini holiday! Reliving my running shoe shop days!

Watching myself evolve as both an athlete and a coach over the years has been really cool to watch. The older I get, the...
18/04/2026

Watching myself evolve as both an athlete and a coach over the years has been really cool to watch.

The older I get, the more discernment I have over what events I do and training I do, and I definitely question my 'why' a lot more.

Back when I started OCR - I didn't know that my 'why' was to prove myself to others. To prove that I work hard, and I am worthy by association.

Over the last 5 years, I have had this tested. I have had to critically think about what actually makes me 'worthy'. The choices I have made over the last 5 years and more recently show me that - slowly - I am working out who I am, what I want, and what I need.

The military definitely stealthily changed my values and made me make decisions out of fear rather than through independent critical thinking. I have always been a rebel (and somewhat feral), which meant that ultimately my mental health suffered. Once out of the military, I thought I was free - but I then continued to sacrifice my own wants and needs to stay safe in other parts of my life.

Turning 29 I am taking time out to actually look at my values - not a partner's, not my family's, not teammates', and not workplaces - MINE.

It's an extremely difficult journey to take - but I'm really proud of myself for managing to slowly pull back the parts of myself I gave away over the years, to make myself feel more palatable, agreeable, and ultimately safe, and to take a step back to realise that I will surround myself with people and situations that are more safe for my true self, if I am truly honest.

Competing has gone from a means to prove myself and survive - to a way to integrate within communities of like-minded people, slowly build new connections, and nurture existing ones.

Taking a step back - whether forced to, or slowly encouraged by external circumstances- is a great way to check if you are being 'you' or just trying to fit in the mould someone else has made for you.

If this resonates with you - my inbox is always open ❤️

😱 Massage Myth Busting 😱Have any of these myths surprised you? Comment below!
17/04/2026

😱 Massage Myth Busting 😱

Have any of these myths surprised you?

Comment below!

After the success of my Monday evening class at , I'm excited to announce a new class starting on 6th May! Whatever your...
14/04/2026

After the success of my Monday evening class at , I'm excited to announce a new class starting on 6th May!

Whatever your background, age, gender or fitness level, the classes I teach are tailored to meet everyone's needs.

Book on the Jenna Blair Yoga website, and comment below if you have any questions!

You’re juggling work, family, stress and hormones, and starting a fitness routine feels impossible. Maybe you recognise ...
07/04/2026

You’re juggling work, family, stress and hormones, and starting a fitness routine feels impossible.
Maybe you recognise this: your energy dips around your cycle; you try apps or classes but nothing sticks; you worry about injury when you lift or run; sleep and motivation are inconsistent; you want to feel strong again but don’t have hours to spare.

I combine trauma‑informed coaching, nine years of yoga teaching, lived experience as an OCR athlete and military veteran, and practical cycle‑aware training to help women aged 30–45 rebuild strength, energy and confidence. My online coaching gives you:

Cycle‑aware workouts that match your energy across the month.

Beginner‑friendly strength plans you can do around work, family and life.

Simple nutrition and stress‑management tools that support hormones and energy.

Accountability and habit design so results stick without shame or perfectionism.

If you’re ready to get active in a way that respects your female body and fits your life: book a free 15‑minute coaching chat via my website (link in bio). We’ll map a realistic next step together.

When your days are full of meetings, deadlines, training sessions and real‑life responsibilities, your body holds more t...
30/03/2026

When your days are full of meetings, deadlines, training sessions and real‑life responsibilities, your body holds more tension than you realise.

Recovery isn’t optional; it’s what keeps you performing at a high level.

I offer premium mobile sports massage across Shrewsbury and Church Stretton, designed for active professionals who want to stay mobile, pain‑free and performing well without losing time travelling to a clinic.
I come to you, on your work‑from‑home days, between commitments, or after training, so you can maintain ease, mobility and recovery with zero disruption.

If you want expert soft‑tissue care that supports your training, reduces tension, and keeps you moving well:

👉 Book your mobile sports massage directly on my website

If you’re a woman in your 30s or 40s, you’ve probably been carrying more than you realise - work, family, stress, hormon...
27/03/2026

If you’re a woman in your 30s or 40s, you’ve probably been carrying more than you realise - work, family, stress, hormones, the mental load, and the pressure to “get back into fitness” without knowing where to start.

Maybe you’re feeling one of these:
• You want to exercise but feel overwhelmed by gyms, classes or apps
• Your energy crashes around your menstrual cycle and you don’t know how to work with it
• You’ve tried workouts, diets or challenges but nothing sticks long‑term
• Stress is high, sleep is patchy, and motivation feels inconsistent
• You miss feeling strong, confident and connected to your body
• You want to prioritise yourself again - but life keeps getting in the way

You’re not alone, and you’re not failing.
You just need support that understands women’s physiology, stress, hormones, and the realities of life at this age.

My online coaching helps women build strength, confidence and consistency through:
• Beginner‑friendly workouts tailored to your energy, cycle and lifestyle
• Menstrual cycle‑aware training so you stop fighting your hormones
• Simple nutrition guidance without restriction or overwhelm
• Stress‑management strategies that actually work in a busy life
• Accountability and structure so you finally stay consistent
• A supportive space where you feel heard, not judged

If you’re ready to feel better in your body, get active again, and build habits that last:

👉 Book your free 15‑minute coaching chat via my website
We’ll talk through your goals, your struggles, and what you need to move forward with confidence.

Your body deserves more than “push harder and hope for the best.”Women thrive when they train with their menstrual cycle...
25/03/2026

Your body deserves more than “push harder and hope for the best.”
Women thrive when they train with their menstrual cycle, manage stress well, and build strength in ways that actually support a female physiology - not fight it.

My work blends trauma‑informed sports massage, holistic health coaching for women, and nine years of yoga teaching to help you feel confident, capable and at home in your body again.
I coach women who want to get active, build strength, reduce stress and finally feel in control of their wellbeing - without perfectionism or overwhelm.

For active people and busy professionals, I offer premium mobile sports massage across Shrewsbury and Church Stretton. It’s ideal for injury prevention, recovery, and anyone who wants high‑quality soft‑tissue care on the days they work from home.

If you’re ready to feel better in your body:
• Book your mobile sports massage directly on my website
• Book a free 15‑minute chat to see if coaching is right for you

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