Survival of the Resolution

Mountain Climber

It’s only just February so I’m going to say it anyway…Happy New Year lovely readers. Isn’t New Year great…those 365 fresh pages waiting to be filled up with new adventures, stories and experiences… Oh and some fitness fun, of course.

Hands up if you made a New Year’s resolution to up your fitness game, get into fitness and improve your health? And now hand’s up if you have stuck to your resolutions now the January chapter is over? It’s one of those things we all do…myself included. We set so many goals for ourselves in a time of pressure for constant self-improvement and it can all feel a little overwhelming usually resulting in giving up before you really get going.

So this is where I come in with some survival tips for making the most of your training ventures in 2015 which I hope will help you on your journey…

Do something you ENJOY! Consistency is key when it comes to training and trying to do something regularly which you simply don’t enjoy very much means you’re less likely to keep it up… There are so many options out there as individual as you are and you mustn’t be afraid to PLAY and try things outs… have FUN!!

FOCUS your goals and don’t overwhelm yourself. I am a sucker for making a really long list and then struggling to know where to start so this is something I am also working on in 2015. Give yourself two to three fitness goals to attack and this should help you to stay on track. When working on your goals remember to enjoy the PROCESS and celebrate achievements as you go…

Being ACCOUNTABLE to someone can really help on those days you struggle to find motivation. If you have a friend who also wants to train, agree times in the week to work out together…encouragement, support and maybe a touch of competitiveness could be just what you need. There is also the option of hiring a Personal Trainer to kick your butt and help you to really step out of that ‘comfort zone’ – It can also be a positive way of beating plateaus and ruts.

FIT KIT is my weakness. There’s nothing better than a super slick pair of leggings to get me in the mind set for training like a warrior – It’s the lycra effect. Investing in great training gear can give you a real boost and it’s also a lovely reward for yourself…feeling good is really important. Some of my favourite brands for kit (not just for girls) include: fizzYcaL, lululemon, Adidas, Primavera and GymLuxe….Check them ouuuuuuut

Whatever fitness journey you are on this year, I hope it is a journey full of fun, tonnes of sweat, great achievements, goal smashing and some wicked lycra… Go forth and conquer and when you do, give yourself a massive high five!!!


For personal training or advice:



Winter Warriors

Here is my latest column from The Brixton Bugle…

As you’re reading this column you’re probably on the tube (is the person next to you reading over your shoulder?), sat in a cafe (maybe Rosie’s?) drinking a coffee, or curled up at home on the sofa…And it’s probably pretty nippy and/or dark outside…am I about right?

As the winter months close in and the days get shorter, darker and colder, it is very easy to get de motivated when it comes to training, especially if you’re outside. In the morning that snooze button gets pushed and after a long day at work that session you planned in the park is looking less likely…

Even as a PT, leaving my cocoon of goose feather warmth at 6am can be as much of a struggle for me , and training is my love and my job…Because of said chosen job I am outdoors most of the day in all weathers training myself and clients (the wind and rain across Brockwell Park is no joke) and this has made me think carefully about how I can encourage you lovely readers to keep up the training even if the time of year and weather is against you…

So here are my ideas for staying motivated during the winter months and hopefully help you avoid that pesky January 1st panic…

1. Get the right kit – It makes all the difference, really! I recently purchased a coat which will probably be what keeps me alive this winter – best purchase I could have made. If you’re cold or wet you’re not going to enjoy what you’re doing which means you’re less likely to keep it up. Invest in a good base layer and build from there. It doesn’t need to cost you the earth and it’s a great opportunity to bag yourself some new kit…who doesn’t love new kit hu?!

2. Join a club, group or get a PT – Whether you’re new to training or a fitness bunny, this is a great way to get into it alongside other people who are also out training hard in the winter. Whether it’s running club (Brixton Blog *cough cough*), boot-camp, or private sessions, you benefit from encouragement and company all of which are great incentives to keep going back regularly. It is also a nice safety blanket when it’s dark…safety first, safety second people!!

3. Play – Yes, play… We don’t do enough of it and forget to have fun with fitness. It’s not all reps and sets you know! This Winter, find time to play and try something new which challenges you, scares you or is simply something you’ve always wanted to try…Out of your month take a week to experiment. Parkour, Calisthenics, Gymnastics, Aerial Yoga or something as simple as a game of football with friends… whatever it is just go and move and enjoy. Don’t think about anything but what you’re doing right then and there…Be imaginative!

4. Post workout treats – Not that you shouldn’t do this in the Summer too, but in the Winter, that bubble bath, that massage, that delicious dinner after training just feels and tastes so much better when you’ve come back in from in the cold. Skin and joints get hit hard in the cold too, so don’t forget to soak, rub and eat…Pamper that body (that includes you too boys)!!

On the winter training note, I’m off to the park…if you spot me in a seriously snuggly coat and trademark bright leggings give me a wave.

I’d love to see your training snaps – Tag me on insta @frankieholah and #frankieswinterwarriors



It’s Monday, go get ’em…


Monday mornings for me mean a 5:20am start… Monday mornings for my client mean a 6:15 training session lasting 60 minutes…

We’re all human and so the sound of the alarm that early is sometimes a struggle; but by the time I’ve peeled myself from the goose feather, got myself dressed and out of the door, the morning rolls nicely from there. This amazing weather has helped a great deal too, as the sky is bright blue, the sun is shining and it’s lovely and warm -yay!

The early start has become a routine for both me and my client, which means her training schedule is consistent helping a huge deal with achieving the results she’s looking for and getting into a positive routine. A (slight shortening of her name) hasn’t missed a beat since she started and after a sweat session she generally leaves smiling (even if it’s through gritted ‘get me out of here’ teeth – ha) and heads home for a healthy brekkie.

Ta da….Consistency is key. It helps create a habit to get  up, get active and kick-start your day

Those early starts or getting to training after work can feel like a massive struggle, but hands up if 9/10 you feel looooooads better for it – it lifts our mood, it boosts our metabolism and it sets our mind up for the challenges of the day ahead or helps release the tension from a day at work…redefine that time as a treat to yourself and your body!

So, your Monday Motivation is to start your week with something positive, whether your training is a power walk in the sunshine after work, a class, a park session or a swim, take that time and TREAT YOURSELF…I promise you, the endorphin high is worth it!

When it comes to reaching your goals in training, the quote below is a favorite…so whatever your goals are today, this week or this month, start strong!!!


Happy Monday everyone….go get ’em!!