Crocs, Muscle, Don't Be and Watching

I Blame My Crocs!

This August I set myself a challenge to run 20 miles to celebrate 20 years in fitness. But I didn’t plan it properly and on the 18th I realised I still had 15 miles to go.

So out I headed. I had an amazing run—felt strong, proud, buzzing. A couple of days later, I headed out again. My calves felt tight, but that’s happened before and they usually ease off once I get going. Not this time. That second run was when it went a bit wrong—I pulled a muscle. Ouch.

Maybe I did too much too soon, didn’t warm up properly, or maybe my summer of different shoes (Crocs, I’m blaming you ) left my feet a bit underprepared. Whatever the cause, it’s been sore. Woops.

But never mind—I’ve rested, stretched, started strengthening, and today managed a 5 mile interval jog

We all make mistakes. The key is to learn from them, figure out what went wrong, and build back smarter. Progress isn’t perfect—but it’s always possible.

Muscle Matters More Than the Weight You Lift

We often hear “lift weights as you age” — but let’s dig deeper. Is it about lifting heavy dumbbells or growing strong, functional muscle?

It’s muscle growth that truly matters. And it doesn't matter how you do it. Resistance bands, bodyweight moves, dumbells or carrying shopping — the goal is to challenge your muscles and keep them active.

Why? Because muscle helps with everyday tasks, reducing falls and injuries plus boosting metabolism, bone health & overall vitality.

How do you know you're building muscle mass?

The soreness you feel the next day — or even two days later — is a sign your muscles are developing and getting stronger.

So don’t worry about how much you lift — focus on how you move and how your muscles respond.

Don't Be Put Off By Your Past

As a teenager, I set off from St Bees with my brother to walk the Coast to Coast. We were loaded up with heavy kit bags, ready to camp each night. But the rain didn’t stop and our gear wasn’t waterproof. So, by the time we reached Shap, my knees were so bruised we had to call it quits.

Ever since, I’ve been nervous about carrying large rucksacks. That experience stuck with me.

However this week, while out with camping gear for me and my dog, I realised something: my knees and feet are stronger now and I don’t need to be put off any more.

 I’ve heard similar stories from others: “I hated PE at school,” “An instructor put me off,” “Exercise just wasn’t for me.” But here’s the thing — that was then. Not now.

Keep exploring. Try a new class, a different sport, a fresh move. You never know what might click. And your body will thank you for not giving up.

Who's Watching

When you're in class, no one’s watching you — they’re focused on their own session.

Listen to your body and do what feels right.

This evening, a new lady joined the Strong 4 Life class and couldn’t get to the ground — so I pulled out a chair and she did some chair-based exercises instead.

There are always alternative moves. And I'd love to share them with you.