Training That Works For Women

FIT WELL MOVE is a female focused, holistic approach to personal training. We work on what you need at your stage of life to build a strong, resilient body that can do life well while managing the demands of this busy world.

For or menstruating women, we work with your ebbs & flows to reduce fatigue and maximise progression towards your goals or simply help you get on with life. During perimenopause and beyond, things can go a little awol so we review whether past activity is type still effective or implement the most 'bang for your buck' training principles so you can perform well everyday while discovering what consistent means for you. Gain results and feel in control. throughout.

Together we build confidence and a resilient body

We implement simple, manageable strategies that work around your busy life to reduce stress, fatigue & enhance performance

Whether just starting out, returning to activity or in need of guidance

PERSONAL TRAINING

In-person 1-2-1 training: subject to availability - Bristol based.

Online training, with 1-2-1 online support & planning.

Find out more

RUNNING COACHING

Just starting out? No problem! You want to transform your body and maintain a healthy weight. Get past the 'hard' stage and start enjoying. You will learn how running in the correct 'zones' can help you get to where you want to be.

Runners: You're already into your running, have a competitive edge and want to improve your personal best? You want to compete in more exciting events and stay injury-free.

In-person 1-2-1 training with Théa: subject to availability - Bristol based.

Online training: with 1-2-1 online support & planning.

Find out more

JOIN THE STRONG WOMEN!

Manageable, practical action steps that will leave you in control & confident. We'll do what works with your physiology and around your busy schedule.

Health & physiology research has predominantly come from male studies, with anomaly female data being ignored. This is changing (slowly but surely and I'm super excited by it!)

Muscle is important. Woman should build it and be strong, able and agile.

A woman's performance may change over the month and over the years as we go through various life stages. We will apply the latest science backed training, rest strategies and psychological aids so you can do what works for you, give you more energy and see the physical changes you want.

TESTIMONIALS

“I contacted Théa to help me improve at running. I compete in triathlons and running is by far my weakest discipline.

Théa showed me warm up exercises to do to activate my glutes and went through a few different running workouts with me that I could do myself.

Théa was able to critically analyse my running technique and almost immediately helped me to improve my stride and cadence.

The analysis of my running was given more depth by a digital analysis whilst I ran on a treadmill. This helped me visualise the points Théa made about my stride.

After a couple of sessions with Théa and a number of my own sessions using the techniques Théa taught me, I improved my 5k run time by 5 minutes. I also found that running was easier for me, I now go faster without putting in more effort. Highly recommended!”

Sophie 32

🎁🎄 Wrapped up the year with a 12 days of Christmas workout! A final big effort through a fun(?!😉) high intensity, whole body routine in which we start with a short one rep round but add on one exercise to every round & repeat the previous exercises....to finish with a long 12th round with all exercises 🥵🤪😃

Well done to all the ladies who completed this with me and continue to work hard keeping their bodies strong and well all year round. 💪🏽

1. Back squat x 1 rep (heavy)
2. Squat thrusts x 2 reps
3. Steps ups to box x 3 reps (each side, weighted)
4. Lunge to stand x 4 reps (each side, on bosu ball)
5. Mountain climbers x 5 reps (each side)
6. Bicycle crunches x 6 reps (each side)
7. Burpees x 7 reps (chest to floor, woth jump)
8. Kneeling, single arm DB press x 8 reps (each side)
9. Hamstring hip bridge raises x 9 reps (each side, heel on box)
10. Press ups x 10 reps
11. Deadlifts x 11 reps (barbell)
12. Bench press x 12 reps (DBs or bar)

Have a great Christmas all. 🎄

#fitwellmove #personaltrainingbristol #femalefitness

Christmas doo! 🥳🥂🎄

A fantastically fun padel tournament 😂🏓 followed by food, comedy n' a good old dance of course!

Lovely to have a laugh with those who also work in the gym where I carry out my personal training business 🏋🏼‍♀️🏃🏻‍♀️ Often like passing ships, great to pause, have a rare change from the active wear & unwind!

I do love a festive season. 🥂

From Bristol to Bath over 25km: trailescape event. Great to run this one way route alongside some mates. We may have missed the official start 🤣 then didn't 'race' the route as pacey as expected but hey ho! A great day with a decent chill in the park on arriving in the shining city of Bath 🌞

#trailrunning #fitwellmove #bath #trailescape

This time seven years ago! Bristol half marathon 2017

Gasping for breath all the way round having put in my all and gave a mega push to the finish line.

I enjoyed it 🤪

Yet to beat..just a little competition between me & my younger self 😊

I miss my casio⌚️

#throwback #greatrunbristol #fitwellmove #runforyourlife

04.09.24 5km on track. This one was a time trial...5km as fast as possible. Sounds horrible right? Yep, it kinda is...holding a consistently uncomfortable pace for 12.5 laps! A session I've managed to avoid in the past (on flat ground) but, a great marker of where I'm at.

While I could have pushed a tad harder...I just didn't feel like it here having felt slightly snuffly, scratchy throat prior to the event and tummy slight cramping. So I did what I felt like doing while still working hard, all in all pleased with my time of 21:27.....keen to try again soon and knock of a few seconds! 🤞🏼 A fun evening 😃

I ❤️ track!! Why? Usually a track session is a variation of interval efforts, ie 16 x 400m with 90s rest (one of my faves 🤪) Knowing and feeling the great benefits of pushing hard for set time or distances intervals with relatively short rest periods, trains my body to utilise oxygen more efficiently (improves V02 max) & ultimately (in combination of other lower intensity sessions) ables me to run faster at lower levels of effort..hence becoming a more efficient runner 💪🏼

Sad the darker evening means that's all for the summer. Back to head torches and mud on Thursday evening until the light evening return again. 😭

#5km #intervaltraining #trackrunning #fitwellmove

Paris, what a beautiful city 💙🤍❤️ & hosting the Olympic games very well 🏅

Snippets from an incredible trip full of excitement and wonderful people 🤩

Feeling inspired & loving watching so many different sports🎽

#paris2024 #fitwellmove #olympics #athletics #getfittohavefun #solotravel

A little trip to see some action 😍🏃🏻‍♀️👟

#paris2024 #fitwellmove

Couldn't resist the outdoor gym equipment along the Portishead esplanade!

A morning run turned into swinging on bars, jumping off rocks and even finished with swimming a few lengths in the Clevedon sea pool & later that evening a bit of basketball with late evening sun. 👟🤸🏻‍♀️🏊‍♀️🏀☀️

A good dose of Sunday playfulness, some unfamiliar skills and a lot of fun! 😃

Stay playful whatever your age, ability or level and find your inner child! Not only will it help to maintain your balance, awareness in space when moving (proprioception) & youthfulness, but guaranteed to put a smile on your face & have a knock-on effect on your health and lifespan.

#fitwellmove #getfittohavefun #fitlife #stayyoung #portishead #outdoorgym #womensstrenghcoach #womenspersonaltrainer

Well that was a delightful hour on a sunny summer Sunday evening! Nothing strenuous, only a very leisurely ride from Bristol to Clevedon marine lake via the quiet cycle network path & lanes.

It's been a while since I last gave these wheels a spin....felt very good. 🚴‍♀️☀️

#fitwellmove #activerest #bikeride #clevedonmarinelake #getfittohavefun

Recently while spending a break in Portugal 🇵🇹 we invited and had a great turnout of 25 runners from the @lisbon_hash_house_harriers .

A 'hash' run is one with route set in advance by the hares 🐰 (on this occasion myself and and the parents) where blobs of flour mark the trail. The aim is to keep all ability runners together by creating a checkpoint at cross paths, marked with a circle, where front runners need to explore all paths to find out where the trail continues. These 'faster' runners will ultimately run a longer route allowing others to catch up or take a breather.

Beers and beverages are had at the finish where a 'down-down' takes place for any newbies like myself or ie 'sinners' like the guy that used the GPS to find the route rather than running to check 😂 and many other silly things. Then to be sang a rude song while drinking drink of choice in the middle of the circle and pouring the rest over head! 🍻🏃🏿‍♂️🏃🏻‍♂️🏃🏻‍♀️🏃🏼‍♀️🍻

A good laugh, chance to meet new people from all over the world, in the local/surrounding areas and as always when away, trail running is my favourite way to explore a new place.

This sociable type of running is what I was introduced to from a very young age since the parents run with the Guildford Hash House Harriers and still do in their 70s, every Monday night whatever the season or whatever the British weather throws at them....very Impressive! 💪🏽

A good time had by all. Hosted from my nana's house. A place I've visited a number of times over the years but only just starting to explore the place and people in the lovely surroundings. 🌄

#fitwellmove #lisbonhashhouseharriers #trailrunning #getfittohavefun #womensrunningcoach #mafra

'Race the Tide' 🌊🏃🏻‍♀️ Bank holiday weekend started with a South Devon event 🏅

More dawdling than racing for me here. Being kind to a little niggle and hence great to take full advantage of the lush route and two feed stations😋🥨🍌 Stopping to greet my buddies on the beach as they cheered runners wading through the sea...and generally having a nice time over the 25km.

Just about holding a smile at the finish line after an enduring final incline and realising my mates had long gone to the pub having whizzed round on fresh legs!🙃

Today was a day to be kind on the body and hold back a little. A challenge in itself.

A great event and felt so so good to be back on the trails ⛰️ My favourite kinda terrian/elevation/distance. This one came with wind, rain & shine - just how Britain does bank holidays best 😂 and completed the weekend with campsite & beach hangout, a half pint on Burgh Island and a dip of course 🏊‍♀️

#trailrunning #thegreatoutdoors #fitwellmove #womensrunningcoach #femalefitnesscoach #getfittohavefun #personaltrainingbristol #womensrunning

Bristol Half Marathon 😀

18.05.24
Credit to Drew 📷
#fitwellmove #getfittohavefun #greatrun

Still buzzing from an awesome Sunday @great_run Bristol. 🏃🏻‍♀️🎽👟

🎊 Huge congratulations to all the superb, strong women who've been #personaltraining with me in the gym & built up the distance with resilient bodies 🏋🏼‍♀️ to endure & enjoy such events 🎉

🎖 Awesome results from both the 10km and half marathon. It was a scorcher of a day for running 🌞🥵🧢😎but all well prepared and finished with awsome results. 🏅💪🏽

#fitwellmove #personaltrainingbristol #strengthforrunning #getfittohavefun #femalepersonaltrainer #strongwomen

@sarahpughyoga
@fihouchin
@nadine
@lockdowncrafter

Charging up with an early morning run to the sea. 🔋☀️ 🇵🇹

Always my favourite way to start the day while away. No rush to be anywhere else. My meditation. Feeling good.

#mantarotabeach #fitwellmove #recharging #running #portugal

Our 'pack' totally socked in muddy water (and freezing! 🥶) at the end of @the_wolf_run 🏃🏻‍♀️

30 challenging, large obstacales set out over a 10km route including a 100ft water slide & short river swim. High walls, slack lines, nets, 30ft narrow black out tunnels & many more!

All winding through fields with nice views & bluebell woods to distract you from the thick mud & cold of multiple dips into water pools and the challenging climbs up out of the steep, slippery banks!

A whole body workout over 10km, no problem!.. . The end of April chill and cold 🥶....always my biggest challenge! (My core temperature seems to drop more than others then the battle is on to keep moving fast to stay with it! 😵‍💫) Never the less an exhilarating, character building challenging complete 😂💪🏼

Some action pics to come 🤞🏻. Thanks @the_wolf_run for a great event and a good one for those seeking a challenge!

#obstaclerun #wolfrrun #trailrun #mud #fitwellmove #slipnslide #personaltraining #fitnesschallenge

Winter & Mountains 💚 🏔⛷️💚⛰️

...really appreciating general health but feeling far from it this past week since being hit by a horrible bronchitis which well and truly knocked me 😷🤒🤧 🛌😴 where even a flight of stairs or a casual walk has been challenging.

Fortunate to have travelled a little this winter. Skiing in the gorgeous French/Swiss alps based in the cute town of Châtel and a chilled invigorating weekend with the girls staying in the YHA Brecon. We faced the elements with mega high winds 🤣 and a little snow left up top too on the dragons back route and other local stomp. 🥾

Now bring on spring and lighter days 🌞

#fitwellmove #mountains #getfittohavefun #goodhealth

International Women's Day is a time to celebrate the achievements and contributions of women worldwide. In my world of health, fitness, and sports, I'm pleased to see progress being made with a greater focus on female physiology. Research and initiatives are increasingly recognising the unique needs and capabilities of women in the realm of exercise and sport.

As a personal trainer and running coach for women, the increasingly emerging research and education for coaches has immensely taken my interest over the past 4-5 years, not only as an active woman (with still many physiological changes to come my way!) but because of how important muscle strength and fitness is for women as we age, regardless of childbirth and menopause.

“Ladies, slow down, take it easy, you shouldn't lift that” Nooooooo!! Not the advice we need for healthy ageing and living an unassisted life for years to come.

However so many women are unfamiliar with exercise intensity, lifting weights or jumping around that a whole education on simply learning to move well again (like we did as kids) is needed not only to regain flexibility and range of movement but to build resilience in ligaments and muscle tissue before we can look to some of the really important stuff like...

Weight bearing activity to improve bone density

Heavy resistance training to continue building and maintaining muscle (especially when our very helpful friend oestrogen declines in perimenopause)

Sprint training (this doesn't have to mean running) that requires us to use and maintain fast twitch muscle fibres which aid rapid movement and for example will prevent falling over and keep you moving youthfully which can take years off your appearance.

Forever grateful for the ability to move, great opportunities and access to education, I continue to thoroughly enjoy teaching women the power of strength training and how fitness, wellbeing and movement is the best medicine for life.

Have a fantastic day and be proud of what you have achieved. 💪🏼

#strongwomen #iwd2024 #genderequality #empowered #womensstrenghcoach #femalepersonaltrainerbristol #inspireinclusion #fitwellmove #personaltrainingbristol

Thanks @fight_klub @bristolsoberspaces & @ronisizebristol playing live 🎵 for this super high-tempo, blast of a Saturday afternoon 🤩🥊🥊 🤩 DnB & boxing...great combo, good workout! 💪🏽Feeling pumped 🥊❤️

#fitwellmove #dnb #boxing #getfittohavefun #personaltrainerbristol

Do you love your body?

Whatever wonderful body you were given, embrace body positivity, have gratitude for what you can do and never underestimate what you can achieve with the right guidance, structure and education. (I can help with that!) 🙋🏻‍♀️

The female body goes through many changes so understanding how to navigate through your stage of life, body & mind, is key to being confident, resilient and adaptable to life's stressors. 📈

Did you know that adapting your training around the menstrual cycle could help reduce fatigue and maximise strength gains? 🩸

Did you know that perimenopause is a super important time to focus on the correct exercise types and intensities to prevent muscle loss, prevent bones weakening, prevent cognitive decline and aid symptoms such as hot flushes? 🦴

Do you understand your body? Do you recognise changes over the months, over the years? And do you know what you need now to get the results you want? How in tune are you? 🎵

Do you know how to move your body well and efficiently? If so, great. Now add resistance training, build muscle, maintain muscle..... and maintain a healthy heart. 🫀

Lean muscle, a healthy heart and mind are essential to staying able and sustaining an able, unassisted life for years to come.💪🏼

Do you recognise the importance of rest and do you get enough of it? 💤

Your body is the foundation of everything you do so learn to love it, have a plan and know where your going 🏋🏼‍♀️

With love ❤️

#selflove #femalepersonaltrainer #femalepersonaltrainerbristol #fitwellmove #strengthtrainingforwomen #womensconfidencecoach #perimenopausefitness #strengthcoach #femalepersonaltrainer #healthyheart #longevity #valentinesday

Marrakeah Marathon - Throw back to end Jan 2020 🏃🏻‍♀️

For me, running is about exploring and seeing new places so this was a great choice.

An awsome event and pleasing results with a maximum effort push right through the finish line. 🏁

Things I learnt:
Training consistently through the UK winter with a goal in mind makes the dark and wet much more manageable. Face the elements. 🌦

Wear all your kit for the race on training runs...my last minute decision for thin, non-running socks had me with blisters after 3kms 😂

Check your alarm has changed to local time...would have missed the start if it weren't for my travel/run buddy 😬

Identity possible chafe areas in training & tape them up. (It was the bra line for me)

All went very well on the day and almost sticking to my training plan other than a bout of tummy upset being unable to complete the longest training run in the lead up. However I was already fit, steong and with good nutrition as standard, a huge help (and often the hardest bit) prior to starting my final 20 weeks 'training plan'. 🥗🥘🍴

Expect ups and downs and factor in the time for missed training. It's life and things can get in the way. 📈

#fitwellmove #NGWSD2024 #womeninsport #marathon #Marrakechmarathon #womensrunning #personaltrainingbristol #femalefitnesscoach

A fun day out @nationalrunningshow. Some fantastic talks workshops by inspirational athletes including stars @damekellyholmes @jamiebaulch @iwanrunner 🏃🏻‍♀️

Always great to keep up with what's new in the running world, take part in practical workshops, take home some ideas to work into training sessions of those I coach, be inspired and continue learning 😀

#nationalrunningshow #dayout #fitwellmove

Swinging in the trees 😃 @adventurebristol

A gorge crisp morning for hanging out on the high ropes course. 🧗‍♀️

#fitwellmove #adventurebristol

When it comes to getting lasting results, there’s more to just moving if you’re after a particular aspect of fitness, aesthetic or performance goal. Especially when training is not your love or go-to pass time, getting the most ‘bang for your buck’ with time efficient and effective training strategies is key.

With my movers we identify what desires the individual has….

To feel stronger?
Build muscle?
Reduce stiffness?
Look leaner?
Feel more energetic?
Improve power?
Shift stubborn areas?
Run faster?
Reduce fatigue?
Go further?
Move freely?

From here I teach not only how to move well but a sound understanding of which types of training techniques and intensities are needed, tailored to your ability, in order to get to that main goal…. getting you the results you want, understanding your body & eliminating the guesswork.

#strongwomen #fitwellmove #strengthtraining #personaltrainerbristol #femalefitnesscoach #perimenopausehealth #menopausefitness #womenspersonaltrainer

HAPPY NEW YEAR! 🥳

May this year be fantastic, even better than the last and another one to look back on yet more achievements no matter how big or small.

If last year's achievements were simply not giving up but showing up and making it through the day, BE PROUD, you did it. 💪🏼

Take a little time to reflect and plan ahead. Eliminate things that hold you back, prioritise things you love, that make you feel great & surround yourself with people who help you thrive. 😃

Here's to 2024 ❤️ #fitwellmove #happynewyear

2023: I'm proud of...

Coaching from a new gym ....A small change that felt utterly enormous and required putting on my big girl pants to just do it. Huge thanks @workout_ashton

Allocating more time to study so my coaching knowledge is constantly increasing 📖

Allowing myself to rest when I need it the most (and consequently be more productive for doing so)

Overcoming some irritating niggles by accepting the need to slow down 🏃🏻‍♀️ & focus on rehab

What are you proud of? X

36 🥳🎈 This year I managed to drag one reluctant other 😂 for a 16km run in the pouring rain! I'd planned a walk but with the rain being torrential....running it was the better idea!

The sun came out for the beach and a sauna awaited. A good reason to keep going! Two rainbows marked the finish line and topped it off with some sea swimming too. 🏊🏼‍♂️

Dinner well deserved at The Beach House Restaurant. Highly recommended for a treat. 🥳

#fitwellmove #tysawna #oxwichbay #birthday

😩 Low energy availability (LEA) 🥴refers to a situation where an individual's energy intake (calories consumed through food and drink) is insufficient to meet their energy expenditure (calories burned through daily activities and exercise), leading to a negative energy balance.

This is common with insufficient knowledge on fueling, exercise, timing of these and the importance of rest. ⁉️

LEA can be particularly concerning for women as it can lead to a condition known as RED-S (Relative Energy deficiency in Sport & formally called the Female Athlete Triad), which consists of three issues:

🔋Energy Deficiency: This can result from inadequate calorie consumption or excessive exercise.

🩸Menstrual dysfunction: LEA can disrupt the menstrual cycle, leading to irregular or absent periods. Often seen in female athletes and is related to hormonal imbalances.

🦴Bone Health Issues: LEA can also have negative effects on bone health, potentially leading to decreased bone density and an increased risk of stress fractures, ostepenia & osteoporosis.

RED-S can also lead to higher risk for heart disease so it’s really important to nail nutrition. 🥘

For more on this, head to the blog (link in bio)

#fitwellmove #personlatrainerbristol #tiredallthetime #gettingfit

Up and out on a Sunday morning with my buddies and fury friends... feels good! Some nice elevations and great views. 3,2,1 😀....⛰️🏃🏻‍♀️🏃🏿‍♂️🐕

#trailrunning #feelinggoodtoday

Every day is #nationalfitnessday is my world! 🌎😊

Seeing the movers I coach improve every week is what keeps me smiling 😃 #proudcoach

Fitness, Wellbeing, Movement. It's a lifelong journey and it's yours... whatever your path and at any age. Be fit for life. 💪🏼

#fitwellmove #yourhealthisforlife #confidence #fitnessday #femalepersonaltrainer #femalefitness #gettingfitter #personaltrainingbristol

Feeling recharged. 🧡 Perhaps it's the Autumn heat.

Summer weekends seemed a little calmer this year (there was a lot of rain!) and despite usual desires to be out, doing and exploring all the time, I aimed to better appreciate the 'now' and keep things simple.

It's been nice 😊

#restandrecovery #appreciatewhatyouhave #femalepersonaltrainer #womenshealth #fitwellmove #restbayporthcawl

Not much will get me up before 6am but what a beautiful reason to run before work this morning.....over to the @bristolballoon fiesta for the mass ascent.

Blue skies, moody skies, a spot of rain...a great British summer!

#getupandgo #fitwellmove #bristolballoonfiesta #trailrun

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