Endurance Women Coaching: Performance For Life

This is an end-to-end, holistic, performance course that combines life coaching and sport specific coaching.

This holistic course  does more than get you to the finish line. The course helps you to max out on the benefits of training simply by checking in weekly and seeing all the benefits you’re gaining, improvements your making, not just in your training – but your life too. 

There’s a large menu of options for you to choose from. Contact me for more information and to tell me about your specific needs, and I’ll create yours, your company’s, or your group’s training package.

All packages include, from £100 per month:

  • Exclusive join up to Endurance Women private Training Groups, Strava, Slack and Facebook.
  • Essential Tools ‘Be Your Own Coach’.
  • Benchmark testing.
  • Weekly Feedback on your Training Peaks Log.

Gold Package, from £150 per month:

  • Online calendar to plan your Life Dates & Season.
  • Record and Reflect: Interactive life-coach workbook for self-development and success.

One to one support calls:

  • Zoom support calls from £75 per hour.

Schedule Appointment

Endurance Women Coaching: GET KNOWN

The GET KNOWN package of courses and coaching helps you create branding for your fitness business. The course is targeted towards entrepreneurial and ambitious fitness and health professionals who want to maximise their marketing and be heard above the noise. We aim to help you get your product and services delivered to the people you know will benefit from you – it’s time to get known.

Online course with FitPro – CIMPSA endorsed, 5 CPD points

This course aims to help fitness professionals and entrepreneurs stand out from the crowd, both on and offline. It will give you the tools you need to help you tell the world about your product, service, and know who it is you are selling to. The course will take you through the steps you need to create a marketing plan, and then build marketing pillars that will form the foundation of a solid marketing strategy.

By the end of the course, you will have defined your brand’s identity, created a tone of voice, a USP, an elevator pitch, as well as a logo, business name, website, and social media presence. The course also gives students an understanding of the basics in content marketing and PR, and gives an overview of trends to watch in this ever-changing marketplace. Upon completion, you will have everything in place for your brand, your business and your services to Get Known!

You will learn:

  • How to create your brand’s visual identity, logo, USP, etc.
  • To understand PR and how to leverage your brand
  • How to plan and execute marketing and social media campaigns
  • How to create top-line financial goals and allocate marketing spend
  • How to engage with the right client for your business
  • To gain an understanding of digital trends to watch out for

One-to-one Coaching with Fiona

The 3-month Kickstart Package where we will define your personal and brand message, your USP and tone of voice by doing a content audit, brainstorming ideas, creating a content and PR plan. We will also spend time finding your tribe and ensure you’re reaching the right people.

The package includes weekly email support, editing/proofing, three 45-minute Skype calls and introductions to my network.

Cost: From £500

“Since working with Fiona my list of clients has grown from three to nine. I have seen my social media following grow, and my website has also had a steady stream of hits.

“It has really helped to have someone to bounce ideas off, and to make me accountable for my own PR. It’s not something that I feel comfortable doing so it has been really useful to be told what I need to do, and to have Fiona follow up, and make sure that I have taken action. Thanks for the help in targeting my priorities.”

Celia Boothman, LTR Coaching

Celia Boothman, LTR Coaching

For more about my Services, check out my Content and Communications website.

Six weeks to go: Endurance, Cyclists’ Hand Palsy, lost Garmin and other fun!

End of the summer (but not the sun – or the endurance)… Monday 27th August–Tuesday 4th September (& that’s taken me into the final countdown!)

The week:
Six weeks to go and with the shoulder healed, I’ve been able to train properly – and that’s meant, I’ve been knackered as I continue to test my endurance, and my mettle!
On Bank Holiday Monday I was at my sister’s house and nipped out pre-party for a 3.1K in the local pool.  I hadn’t planned the session, so decided to try and work on breathing on my left side. Not only is this my now slightly less mobile side, it’s also a side I don’t use when breathing! So I made myself do a length of breathing on the left, a length on the right, and then mixed up the breathing (every three, four, five, six, and seven strokes), and then tried kicking hard on every fourth length. It helped pass the time.
On Tuesday I was supposed to ride two hours easy outside, but got too into work (after four days off) and opted for the Turbo at 8pm! I managed 1’20 on Zwift.
On Wednesday I felt tired but made myself go through the motions on the turbo (inside as it was raining), then a bric run with some ‘fartlek’, 10 laps lasting between 34 seconds and three minutes! I managed 45 seconds at 6 min mile pace – a short-term goal is to get back under six for those shorter reps.
By Thursday with a Turbo session and long two-hour bric run planned, I had to dig in mentally. I decided not to get up super-early. Being self-employed, I can structure my day how I like, and work later in the day – which I did, and stayed awake! Friday was a lovely long sea swim of 2.1K,  by myself, and then Saturday was the big bike ride…

The Big Bike Ride

The plan was a big endurance session, 4.5 to 5 hours on the  bike a 20-30 min bric run and I had hoped to do a swim too, (but ran out of time for that).  I was tense from the off, still feeling nervous (visions of being flung over the handlebars) about the TT bike and long rides, as well as tired. But I decided to grin and bear it, and just do it.
One thing that was bothering was the time it takes to do a long ride. I’m very inpatient and hate wasting time. I’m also a slow cyclist and the idea of being out all day didn’t feel me with glee, especially as I had to drive to Watford for a big family do straight after. As Marianne reminded me after, ‘if you are tense and rigid on the bike it is really hard to pedal fluidly and efficiently. ‘
Early into the ride, as we headed out of Brighton I looked down to check my pace, I was feeling more relaxed and pedalling well at this point. No Garmin Edge! I rode to catch up Chris and we spent the next half hour looking in vain for the missing gadget.
This was a 50th birthday present from my family. Losing it, and time, sent me into a negative spiral. A meltdown of industrial-sized freezer with door left open all night proportions kicked in. I told Chris, ‘I f**kin hate cycling and I’m not doing the Ironman.’  He suggested going back and trying out the turbo, and then when I started to calm down reminded me it’s called Ironman for a reason. I pulled myself together and off we went at a reasonable pace.
In gritting my teeth and just doing it I think I’d tensed up my entire upper body. On the downhills I kept my right hand held onto the bars and my left arm in TT tuck position. I’m quick to recover from bad moods and broken bones, but I hadn’t noticed that I was still holding the tension in my body!
After the ride I managed a 2.5 mile bric (how am I going to do a marathon?) and more searching for the lost Garmin, then I was in and out and on the M25 for a long car journey up to London.  A brilliant family do with dancing followed and I got to bed at 3am. It wasn’t difficult to take Sunday off!

Five weeks to go

At the start of this week I was understandably tired. Sleep-deprived I still woke up at 5am and got on with Monday. Training was good, a 4.1K swim, followed by an hour on the Watt bike. However, I noticed in the pool that my right hand which had been feeling a bit numb and tingly now had a renegade little finger, which wouldn’t move back and join the rest of the hand, making my swim interesting.
A bit of googling and I found exactly what I had – cycling hand palsy. It can be down to bad set up of the bike, but as I had a professional fit, I believe it’s because of bad posture and positioning due to my tension. I said to coach Marianne that I think the wavy finger is symbolic – reminding me that I need to stay tuned in and listen to my own mantra, relaxed, controlled, smooth and fast… As I was cycling on Saturday I had realised that the negative spiral was all about fear and it was up to me to control that, not the bike.
Triathlon has forced me out of a decade long comfort zone of identifying as a marathon runner, I even made my work as a content & communications specialist reflect all of this (She Runs She Writes, Running PR, The Running Ed). But change is growth and sometimes a bit uncomfortable, with unexpected hurdles (broken bones and stray fingers). I love trying new things, and I have fallen for triathlon, but I’m reminded that commitment is the bit that counts. A quote from a  programme on Radio 4 on Monday morning (Morality in the 21st Century) stood out for me:

‘My favourite definition of commitment is falling in love with something and then building a structure of behaviour around it for the moment when love falters.’ Training, eating well, staying positive, and sticking with it!

P.S. Tuesday was another unplanned day off and so now I’m swapping my training around. This was partly due to a disjointed day including a chunk of time out to go to the hospital for my X-Ray. Check out the before and after pics: no wonder it hurt.