https://www.fitsisterscoaching.com/blog daily 0.75 2026-03-04 https://www.fitsisterscoaching.com/blog/rest-days-recovery-for-people-who-lift-and-run monthly 0.5 2026-03-04 https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/6fdb0014-810d-4d8f-a3bd-8c0627378a39/8.png Blog - Rest Days & Recovery for People Who Lift and Run - Why it matters: Reduces injury risk Allows muscle repair and growth Restores nervous system balance Supports hormone health Improves performance in your next session Ironically, the athletes who rest properly are the ones who progress faster. https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/1772625966566-719NSD9CWIR4W4Q3QC5U/Stretches+for+if+you+lift+heavy.png Blog - Rest Days & Recovery for People Who Lift and Run - Lower Back & Hip Stretches Follow along stretches for if you lift heavy https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/1772625966954-R0IAL9PIQMAOH9D078TM/Promo+Thumbnails+%2820%29.png Blog - Rest Days & Recovery for People Who Lift and Run - Leg Stretches to target hamstrings, glutes and hips Follow along leg stretches perfect for after a workout https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/1772625968904-S0ODUWLU3FYOA4M11FPL/Promo+Thumbnails+%2819%29.png Blog - Rest Days & Recovery for People Who Lift and Run - Full body stretches to relieve muscle tension and soreness Follow along full body stretches for post workout or rest days https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/1772625969082-R46QOR9DHM2PKXZX0LZ4/Promo+Thumbnails+%2810%29.png Blog - Rest Days & Recovery for People Who Lift and Run - 15 minute pilates workout for runners Follow along pilates for runners, mobility and low impact exercises for after your run or on your rest day https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/3db725cf-b1cf-4dd5-a162-8c13ba223226/1.png Blog - Rest Days & Recovery for People Who Lift and Run - Aim for: 5-10 minutes post-session 15-20 minutes on rest days Focus on hips, hamstrings, calves, thoracic spine, and shoulders Including some pilates each week can also be super beneficial if you lift & run Consistency > intensity here. https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/31de172c-7360-4dd8-9a44-a75244ec3c87/1.png Blog - Rest Days & Recovery for People Who Lift and Run - 1️⃣ Massage Gun Helps stimulate blood flow Reduces muscle tightness Can ease DOMS Great before sessions to “wake up” muscles or after to relax them Perfect for quads after heavy squats or calves after a long run. https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/3078a25e-6d35-4b5d-8574-f1115ead3a52/2.png Blog - Rest Days & Recovery for People Who Lift and Run - 2️⃣ Foam Roller A classic for a reason Useful for self-myofascial release Helps relieve tension and promote circulation Spend time on glutes, hamstrings, lats and calves - especially during higher running mileage weeks. https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/c31ed46c-ed10-405c-aa05-db69442d29c2/4.png Blog - Rest Days & Recovery for People Who Lift and Run - 3️⃣ Magnesium Spray May help ease muscle cramps Supports relaxation Can assist with sleep quality Applying before bed can become part of a calming wind-down routine. https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/26464e93-eb8b-4afa-bcf9-79a66e9d3a66/3.png Blog - Rest Days & Recovery for People Who Lift and Run - 4️⃣ Epsom Salts Great for post-long run or heavy leg day Helps you relax and de-compress Encourages full-body recovery Bonus: it forces you to slow down for 20 minutes - which if you are like us you might struggle to do! https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/31b296c3-a666-4df1-a54f-4573103790e0/IMG-9028.JPG Blog - Rest Days & Recovery for People Who Lift and Run - When you schedule 1-2 proper rest days per week and prioritise mobility and recovery work, you: Lift stronger Run smoother Recover faster Stay consistent long term And consistency is what actually builds the body and performance you’re chasing. https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/faf862df-b3c2-4790-9d1c-e2d5c1100225/Schedule+your+week+to+LIFT+%2B+RUN.png Blog - Rest Days & Recovery for People Who Lift and Run - It doesn’t need to be complicated. It needs to be consistent. And if you’re also keen to learn more about how to structure your training week then click here ➡️. https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/070bdf90-43b9-431a-9b18-8645e2175067/080A5939.jpg Blog - Rest Days & Recovery for People Who Lift and Run - Move More. Eat Well. Recover properly! Be Happy. Lucy & Rosie https://www.fitsisterscoaching.com/blog/why-women-should-lift-weights-strong-not-skinny-for-life monthly 0.5 2026-01-30 https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/1769783928483-22EQN8O420YTKMI28PQL/080A5666.jpg Blog - Why Women Should Lift Weights: Strong, Not Skinny - For Life https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/1769784018953-SN5XIY0SJ41XSK02VIV6/080A5249.jpg Blog - Why Women Should Lift Weights: Strong, Not Skinny - For Life https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/1769784060825-Z28E9ZEJNXOUTGGZE0H0/080A5299.jpg Blog - Why Women Should Lift Weights: Strong, Not Skinny - For Life https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/1769784145779-ROENHYOT2MJOCVBHABIK/080A5421.jpg Blog - Why Women Should Lift Weights: Strong, Not Skinny - For Life https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/1769785390678-05TUQYX27M89N8QJZNXL/IMG_4657.PNG Blog - Why Women Should Lift Weights: Strong, Not Skinny - For Life https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/1769785390834-LX4ELZJKP2K3WGYZ55TF/IMG_4658.PNG Blog - Why Women Should Lift Weights: Strong, Not Skinny - For Life https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/1769785485212-XJNHF381RLLL0E0L6DFW/IMG_4659.PNG Blog - Why Women Should Lift Weights: Strong, Not Skinny - For Life https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/1769785392781-221V0IR4GD460LR83OME/IMG_4656.PNG Blog - Why Women Should Lift Weights: Strong, Not Skinny - For Life https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/1976f595-919e-4ffe-b03d-8420c7dcd159/Body+Composition+change+from+strength+training Blog - Why Women Should Lift Weights: Strong, Not Skinny - For Life - Body Composition, Not Body Weight One of the biggest mindset shifts we encourage is moving away from obsessing over the scales. Strength training improves body composition. Increasing lean muscle while reducing body fat, all without extreme dieting or endless cardio. Muscle gives your body shape, structure, and strength. It helps you look and feel toned, athletic, and capable. The goal isn’t to be smaller. The goal is to be healthier, stronger, and more resilient. We used to want to shrink ourselves and lifting weights taught us to value our bodies for what they CAN DO & not just for what they look like. https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/12659ca9-9aab-401a-a84c-5bf5785fdb1a/080A5628.jpg Blog - Why Women Should Lift Weights: Strong, Not Skinny - For Life - Muscle, Metabolism & Women’s Health Muscle is metabolically active tissue, meaning it helps your body use energy more efficiently, even at rest. As women, we naturally start to lose muscle mass as we age, particularly from our 30s onwards. This process (called sarcopenia) can accelerate if we don’t strength train. Lifting weights helps: Maintain and build lean muscle Support a healthy metabolism Improve insulin sensitivity Protect joints and movement quality Strength training isn’t about burning the most calories in a workout, it’s about building a body that works for you long term. https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/1769793124232-037YNSXXTLL0RTTJ5I3T/1.png Blog - Why Women Should Lift Weights: Strong, Not Skinny - For Life https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/1769793125779-OTQIC5S2KF8E52Q92FTW/3.png Blog - Why Women Should Lift Weights: Strong, Not Skinny - For Life https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/1769793124169-AXCIM9I0IF6BU3IG0O87/2.png Blog - Why Women Should Lift Weights: Strong, Not Skinny - For Life https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/1769793125939-NO4AGXB2AWKRN3TCRGQ4/4.png Blog - Why Women Should Lift Weights: Strong, Not Skinny - For Life https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/9f8bb6fe-282e-4dff-a042-0422b563c2c6/Two+women+in+the+gym Blog - Why Women Should Lift Weights: Strong, Not Skinny - For Life - Bone Health, Longevity & Aging Well Strength training is essential for long‑term health - especially for women. As we age, bone density naturally declines. Lifting weights places healthy stress on the bones, helping to maintain bone strength and reduce the risk of fractures and injuries later in life. It also improves balance, coordination, and joint stability - all key factors in staying active and independent as we age. Longevity isn’t just about living longer. It’s about living well for longer. https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/38758a46-9d90-4ace-9420-05133a532125/Women+deadlifting+barbells+in+the+gym. Blog - Why Women Should Lift Weights: Strong, Not Skinny - For Life - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/3d8466e5-a8bd-432b-a2aa-d41ec7675361/Women+Weights+and+Creatine.png Blog - Why Women Should Lift Weights: Strong, Not Skinny - For Life - Make it stand out Check out this YouTube upload where we discuss all the benefits of lifting weights for women & also cover supplementing with Creatine! https://www.fitsisterscoaching.com/blog/enjoy-dessert-without-derailing-your-progress monthly 0.5 2026-03-04 https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/278fc331-db61-4fc2-8026-51e8a4aa7c23/1.png Blog - Enjoy Dessert without derailing your progress! - Lemon & Blueberry Yogurt Loaf Cake Cake Ingredients (Serves 6) 150g self-raising flour 100g caster sugar 2 medium eggs 120g 0% or low-fat natural yogurt 60ml vegetable oil Zest of 1 lemon 1 tbsp lemon juice 100g blueberries (fresh or frozen) 1 tsp vanilla extract ½ tsp baking powder Optional drizzle (recommended but light) 40g icing sugar 1–2 tbsp lemon juice https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/1768388598886-RRUTQTC1NCE7F1K65P9R/1.png Blog - Enjoy Dessert without derailing your progress! https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/1768388614929-BEW88MXORRZ81EVD3F4H/2.png Blog - Enjoy Dessert without derailing your progress! https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/1768388629416-EVHNDPPSR4KKU9LGVT0Y/3.png Blog - Enjoy Dessert without derailing your progress! https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/60ef8629-8488-476d-b61a-38ef92af8bc2/4.png Blog - Enjoy Dessert without derailing your progress! - Fudgy Chocolate Brownies Brownie Ingredients (Serves 6) 100g dark chocolate (70%) 50g unsalted butter 80g caster sugar 2 medium eggs 40g plain flour 25g cocoa powder ½ tsp baking powder 1 tsp vanilla extract Pinch of salt Optional extras (keep calories similar if used sparingly): 30g chocolate chips (sprinkle over the top just before you bake or when you serve as decoration). https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/1768389227783-RU83P43GT3WXLJH2R224/4.png Blog - Enjoy Dessert without derailing your progress! https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/1768389227722-URQJZ52GB0T09WX59R8N/5.png Blog - Enjoy Dessert without derailing your progress! https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/1768389229228-BOTV9Q7BE9273COXPJUL/6.png Blog - Enjoy Dessert without derailing your progress! https://images.squarespace-cdn.com/content/v1/6710d61b1eb3bc729e504d44/bf78a2ac-30e6-4a74-889a-6518a3535901/7.png Blog - Enjoy Dessert without derailing your progress! - Berry Meringue Nests with Cream or Eton Mess Ingredients (Serves 6) 6 shop-bought meringue nests 150ml double 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