What a result!  In our final check in with the incredible Donna and Amy, we learn about their spectacular successes over the past 12 weeks.From women who felt like they had lost their way in the world of exercise, with the help of the Her Spirit Community, they have achieved brilliant results beyond anything either of them expected!Her Spirit founders Mel Berry and Holly Woodford share advice and tips around technique, kit and staying on track!In this episode:We hear about the tricky transitions of Donna’s triathlon.How not to be demoralised when you’re at the back of the pack.The power of a  support network when you’re reaching for your exercise goals.How regular exercise changes how you feel at all times of the day.How to make exercise a daily habit.How small steps can completely transform your life.The brand new Her Spirit app is here with tailor made challenges for any ability, an inspiring, supportive community, great coaches and daily motivations.For a limited time we have a very special offer – 50% off membership, which means it’s just £24.99 for a whole year!That’s less than 7p a day to invest in yourself and your future.To get this offer, click here and sign up using the code HSpodcast50 Hosted by Louise MinchinHer Spirit is a global community of like-minded women all getting fitter, stronger and healthier together. We believe your mind, body and fuel are intrinsically linked and taking small achievable steps will lead to big changes.Regardless of your ability, location or stage of life Her Spirit has something for everyone. We are an inclusive bunch of women who believe that being fit and healthy shouldn't be a chore but something you love to do. Our mantra is 'Together We've Got This' and together we support each other to live life to the full and achieve mind, body and fuel goals we never thought possible.Find out more and come and join our community at https://herspirit.co.uk/Join us on Facebook | Twitter | Instagram or download the Her Spirit app!

“When we are tired, we're very susceptible to sleep procrastination. So try and make decisions about sleep when you are not tired.” Ten weeks into their Her Spirit Challenge, Donna and Amy discuss how much their lives have changed!The Sleep Scientist Dr Sophie Bostock joins Louise Minchin to share her expertise on how to sleep well.In this episode:Amy has completed her first 10km run! How running for the first time after a two year break has changed her lifeHow to deal with those tricky triathlon transitionsHow to cope with disrupted sleepHow poor sleep affects men and women differentlyThe surprising effect exercise can have on sleepGreat tips for falling asleep and staying asleepThe brand new Her Spirit app is here with tailor made challenges for any ability, an inspiring, supportive community, great coaches and daily motivations.For a limited time we have a very special offer – 50% off membership, which means it’s just £24.99 for a whole year!That’s less than 7p a day to invest in yourself and your future.To get this offer, click here and sign up using the code HSpodcast50 Hosted by Louise MinchinHer Spirit is a global community of like-minded women all getting fitter, stronger and healthier together. We believe your mind, body and fuel are intrinsically linked and taking small achievable steps will lead to big changes.Regardless of your ability, location or stage of life Her Spirit has something for everyone. We are an inclusive bunch of women who believe that being fit and healthy shouldn't be a chore but something you love to do. Our mantra is 'Together We've Got This' and together we support each other to live life to the full and achieve mind, body and fuel goals we never thought possible.Find out more and come and join our community at https://herspirit.co.uk/Join us on Facebook | Twitter | Instagram or download the Her Spirit app!

Donna and Amy are now more than halfway through their commitments to feeling fitter and healthier and are seeing great results, but face some new challenges too.Her Spirit founders Mel Berry and Holly Woodford share advice and tips around technique, kit and staying on track!In this episode:How to mentally prepare for an eventHow to get back on track with exercise if you fall off the wagonThe difference great kit can make to confidence and performanceHow to get fitted for the right saddle on your bikeFitting exercise around your existing commitmentsGetting back to exercise after illness.The brand new Her Spirit app is here with tailor made challenges for any ability, an inspiring, supportive community, great coaches and daily motivations.For a limited time we have a very special offer – 50% off membership, which means it’s just £24.99 for a whole year!That’s less than 7p a day to invest in yourself and your future.To get this offer, click here and sign up using the code HSpodcast50 Hosted by Louise MinchinHer Spirit is a global community of like-minded women all getting fitter, stronger and healthier together. We believe your mind, body and fuel are intrinsically linked and taking small achievable steps will lead to big changes.Regardless of your ability, location or stage of life Her Spirit has something for everyone. We are an inclusive bunch of women who believe that being fit and healthy shouldn't be a chore but something you love to do. Our mantra is 'Together We've Got This' and together we support each other to live life to the full and achieve mind, body and fuel goals we never thought possible.Find out more and come and join our community at https://herspirit.co.uk/Join us on Facebook | Twitter | Instagram or download the Her Spirit app!

Poor fuelling can completely derail your exercise goals. Make sure you make the right decisions!A new week brings new challenges for Donna and Amy, but some breakthroughs too.Top nutritional expert Anita Bean joins the conversation and shares her knowledge on best practice around fuelling for all types of exerciseIn this episode:“Bad’ runs and PB's - why both of those things happen when we’re trainingThe difference correct fuelling can make to your training and performanceThe best Pre and Post exercise foods to help you achieve your goalsIntermittent fasting  if you’re exercising to lose weightWhether we should ever exercise fasted and the effects that can haveThe brand new Her Spirit app is here with tailor made challenges for any ability, an inspiring, supportive community, great coaches and daily motivations.For a limited time we have a very special offer – 50% off membership, which means it’s just £24.99 for a whole year!That’s less than 7p a day to invest in yourself and your future.To get this offer, click here and sign up using the code HSpodcast50 Hosted by Louise MinchinHer Spirit is a global community of like-minded women all getting fitter, stronger and healthier together. We believe your mind, body and fuel are intrinsically linked and taking small achievable steps will lead to big changes.Regardless of your ability, location or stage of life Her Spirit has something for everyone. We are an inclusive bunch of women who believe that being fit and healthy shouldn't be a chore but something you love to do. Our mantra is 'Together We've Got This' and together we support each other to live life to the full and achieve mind, body and fuel goals we never thought possible.Find out more and come and join our community at https://herspirit.co.uk/Join us on Facebook | Twitter | Instagram or download the Her Spirit app!

Transformation can seem hard, but results can happen fast!The fitness journey continues with Donna and Amy -  two women who, like so many of us,  have faced tough challenges to their health and huge demands on their time over the last couple of years.Both of them wanted some help and support in changing their lives and feeling stronger, fitter and healthier.For 12 weeks, we’re following  their journeys - the highs and lows, the successes and the challenges  - and we  want you to come along  too,  set yourself some goals alongside theirs, so  we can help and support each other along the way.In this episode:Amy explains why keeping a fuel diary has been important.Donna talks about embracing core exercises and making concrete plans to keep active.Mel & Holly, Her Spirit Co-founders, talk about the encouraging rest and consistency.Her Spirit physio Gemma stresses the importance of strength training for runnersThe importance of healthy habit forming when planning a successful reintroduction to exercise.The brand new Her Spirit app is here with tailor made challenges for any ability, an inspiring, supportive community, great coaches and daily motivations.For a limited time we have a very special offer – 50% off membership, which means it’s just £24.99 for a whole year!That’s less than 7p a day to invest in yourself and your future.To get this offer, click here and sign up using the code HSpodcast50 Hosted by Louise MinchinHer Spirit is a global community of like-minded women all getting fitter, stronger and healthier together. We believe your mind, body and fuel are intrinsically linked and taking small achievable steps will lead to big changes.Regardless of your ability, location or stage of life Her Spirit has something for everyone. We are an inclusive bunch of women who believe that being fit and healthy shouldn't be a chore but something you love to do. Our mantra is 'Together We've Got This' and together we support each other to live life to the full and achieve mind, body and fuel goals we never thought possible.Find out more and come and join our community at https://herspirit.co.uk/Join us on Facebook | Twitter | Instagram or download the Her Spirit app!