Celebrating Black History Month With Our Athletes
It’s no secret that our female community is what continues to drive us.
United by a mutual appreciation for fitness, our community continues to grow every day, becoming only more inclusive and more diverse.
This month, in celebration of Black History Month UK, we’re using our platform to amplify and share the stories of our Black athletes.
Keep on reading to see what Black History Month means to them.
WHAT DOES BLACK HISTORY MONTH MEAN TO YOU?
@ALVINE_NIN
To me, Black History Month is a time to focus on continued work, which recognises and celebrates achievements from a group of people that look like me, my father and my grandparents. It's a call to put a spotlight on the contributions of prolific figures and events that have been overlooked, so that we can all contribute to changing the narrative of what we celebrate as history in modern society.
@FITNESSWITHKALS
Black History Month is a chance to acknowledge, celebrate and show our appreciation for the Black community. It’s a time when people can come together and learn about the culture that is not often taught about, as well as addressing the racism that, unfortunately, still exists today.
It gives people an opportunity to reflect on the struggle previous generations had for freedom and how some of the most inspiring people were able to break down some of the barriers that Black people faced.
WHAT MAKES YOU PROUD OF YOUR HERITAGE?
@ALVINE_NIN
It would be very difficult to focus on just one thing. In general, what I love about my Black heritage is the food, the music, the fashion, but most importantly the way we are raised by our parents and grandparents to be proud of our identity. The number one priority for any Black or Brown parent is education. This is because education is the fundamental building block through which all other forms of social, economic and political prosperity are derived. So, what my Black heritage has taught me is the importance of knowledge as a vehicle for freedom and achieving greatness.
HOW CAN MORE PEOPLE GET INVOLVED TO SUPPORT THE BLACK COMMUNITY AND PROMOTE CONTRIBUTIONS FROM PEOPLE OF COLOUR?
@TYRA.ARLEEZIA
Black history is so important and I believe more people can contribute to upholding our history and supporting the Black community as a whole by truly understanding and actually educating themselves on 'Black culture'. There are so many customs and cultural practices to be gratified, honoured and respected that I think would be viewed differently if, as a whole, we took the time to step back to understand the difference between cultural appropriation versus cultural appreciation.
@KRSNA.GARR
The best way, in my experience, is to get involved by supporting artists, creators and the voices of our community whether it’s supporting Black-owned businesses, attending spoken word events or attending protests against injustice.
WHAT WORDS OF ADVICE WOULD YOU GIVE TO YOUR YOUNGER SELF?
@FITNESSWITHKALS
Never allow anyone to make you feel a certain way because of your skin colour. You can still achieve everything you want regardless of colour or culture!
@ALVINE_NIN
Don’t ever be afraid to try - trying is how you are going to learn things that make you smarter, wiser and stronger. And don’t worry about failing because it’s not a failure if you learned something that can make you better as you move ahead.
WHAT IS YOUR PROUDEST ACHIEVEMENT?
@TYRA.ARLEEZIA
One of my proudest achievements, which is still an ongoing process, is bridging the gap for girls that look like me, especially in the digital space.
Since starting out as a fitness and lifestyle digital content creator, I haven’t really been able to see a whole lot of women that look like me, which made it really hard to relate to others in this field outside of lifting weights. I wanted to strive to become the representation that I didn't get to see myself before choosing to dive head first into building my own legacy and platforms.
My objective has been to take up as much space and assimilate myself in as many spaces, platforms and pages I have the opportunity to be shared on or a part of. It makes a huge difference to see someone who looks like you winning too, and I want to continue to be that encouragement and ‘excuse remover’ for Black women, both young and old.
HAS THE COLOUR OF YOUR SKIN EVER IMPACTED CERTAIN AREAS OF YOUR LIFE?
@KRSNA.GARR
Subconsciously, the colour of my skin has always had an underlying impact on my life. Whether that impact was negative or positive, I’ve been made to acknowledge that all issues stem from misunderstanding and whether or not I choose to feed into the sorrows of my culture’s history or embrace the beauty within it. With that, I am able to alter how others perceive me, not only as a person of colour but as a member of the Black community.
@FITNESSWITHKALS
Working within the NHS and the healthcare industry, I have received several micro-aggressive racist comments. Being questioned about my background, being asked ‘where I am really from’ and being congratulated on speaking ‘good English’ are all backhanded comments I have had to deal with. These can be belittling, upsetting and extremely frustrating to hear in this day and age.
WHICH ATHLETES DO YOU LOOK UP TO OR WHICH ATHLETES INSPIRE YOU?
@KRSNA.GARR
I love how the fitness industry has been changing over the past few years. It has become much more inclusive and it wasn’t until I started following the fitness journeys of Leana Deeb, Analis Cruz, Elena Stavinoha and Kennedy Bonham that I started to believe I could inspire others to start their fitness journeys as well.
@FITNESSWITHKALS
Serena Williams is incredibly inspiring and a role model to a lot of women. Being a Black woman in a predominately White sport, she has endured racism, yet never once let that destroy her, and has grown to dominate in a sport that according to society, ‘she didn’t belong to.’
She has used her sporting success to take on race and gender issues that exist within the sport and has changed the lives of women. She has encouraged Black women, in particular, to be confident, proud and to always work towards their dreams.
‘BLACK IS…’
@TYRA.ARLEEZIA
Black is beautiful, Black is strong and powerful and Black is unique.
We’ve loved catching up with our incredible athletes and while Black History Month UK ends later this month, the conversation will always continue. Not just for us, but for the world.
Want to continue celebrating with us? Discover more about the history and significance of Black History Month here.
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Your 5-Minute Mental Health Check Up
Hey there! How are you feeling?
That’s a question we don’t ask ourselves enough.
It’s quite normal for us to schedule an appointment with the dentist or doctor to check our oral and physical health, so why is it less common to check on our mental health?
So many factors are closely related to our mental health, which is why it’s important to address the small changes and approaches we can take to prioritise and care for our mental wellbeing.
According to research, one in five US adults experience a mental health problem of some kind each year, while in England, as many as one in four people experience the same issue.
That’s why, for Mental Health Awareness Week, we’ve created a quick and easy five-minute mental health check you can do every day, anywhere.
WHAT IS MENTAL HEALTH?
Mental health is how you feel in your mind and your mood. Just like your physical health, it depends on many factors, including your genetics, your environment, your circumstances, what you do to maintain it, and underlying physical or mental health conditions you may suffer from, and how they are treated.
This Mental Health Awareness Week, which runs from Monday 15th May to Sunday 21st May, addresses anxiety. Anxiety is an emotion we all experience, but sometimes it can get out of control and cause issues for our mental health.
In a survey of 3,000 adults, 34% said they experienced anxiety.
HOW TO LOOK AFTER YOUR MENTAL HEALTH
Here are just a few things you can ask yourself or do to ensure you’re doing what you can to protect your emotional wellness.
HAVE I DRANK ENOUGH WATER?
Keeping hydrated is key for both your physical and mental health. When you don’t drink enough water and start to become dehydrated, your body triggers warning signals that you’re in a ‘life-threatening’ situation and starts kicking up stress hormones, particularly cortisol. An increase in cortisol is connected to anxiety, depression and mood disorders.
Carry a bottle of water with you to keep your hydration levels topped up. If you’re someone who likes more structure, you can use alarms or trackers to remind you that drinking water is part of your self-care.
HAVE I EATEN THE RIGHT FOODS TO FUEL MY BODY?
Diet and lifestyle can have a profound effect on our mood and research reveals there’s a direct link between what we eat and how we feel.
There are plenty of foods and nutrients that can put a smile on your face and make you feel awesome. When we’re stressed, it’s tempting to reach for comfort foods like pizza and sugary snacks that give us a temporary ‘high’. However, these foods can soon leave you feeling exhausted, jittery or sluggish.
Food high in fibre, as well as fruit, veg, nuts and seeds are more beneficial to your mental health. Discover our very own nutritious mood-boosting recipes here.
DID I GET ENOUGH SLEEP?
Anyone who has struggled with sleep will know what a difference it makes to our bodies, minds and ability to function.
For many people, sleep is often the first thing that suffers when they’re struggling with their mental health. The CDC recommends adults get between seven and nine hours of sleep a day.
If you’re struggling with your sleep, there are a few simple changes you can make, including:
- Establish a bedtime routine;
- Avoid tech and caffeine before you go to sleep;
- Practice meditation/relaxation.
READ MORE: How To Fix Your Sleep Schedule
GET OUTSIDE
Humans are hardwired to need time in nature, as we evolved to prefer environments where we had fresh water, sunlight, and nature because those provided us with the resources we needed to survive. But, nowadays, nature doesn’t just allow us to survive, it helps us to thrive.
Spending even small bursts of time outdoors can greatly benefit your mental wellbeing. A 2019 study found that spending just 20 minutes outside significantly lowered stress hormone levels.
MOVE YOUR BODY
Okay, so this one is our thing for sure. Keeping active has so many benefits, mentally and physically - from lifting weights to flowing yoga.
Regular movement throughout the day can boost your mood, reduce stress and refocus your mind.
Partner some fresh air with your movement to elevate the benefits - and kill two birds with one stone.
Explore our guided workouts and fitness tips here.
REACH OUT TO FRIENDS
Human connections actually boost feel-good neurotransmitters in your brain. The key is not how many friends you have, but to surround yourself with those whom you can be your most authentic self.
Be honest with yourself about how much time you need to spend with your friends to feel fulfilled, refreshed and empowered, and then make it happen - even if it’s just a catch-up dinner once a month, it makes a difference.
Meeting new people can be equally beneficial to your mental wellbeing, as studies have shown that connecting with strangers can help us feel happier and more connected with our communities.
WHAT AM I DOING TODAY THAT I CAN LOOK FORWARD TO?
Planning things to look forward to or that you enjoy doing can help us cope with difficult situations by increasing our sense of hope.
Whether it’s something as small as binge-watching your favourite TV series or something more extravagant like a weekend away with friends, factoring in time to do what you love will help you adopt a more positive outlook each day.
A huge part of prioritising your mental wellbeing is learning to understand and manage your feelings.
When we’re upset, we don’t always know why we’re feeling that way. It often helps to acknowledge our feelings without any judgement or telling ourselves we’re ‘weak’ for feeling the way we do.
We all have good days and bad days, and that’s okay. However, by asking ourselves the questions in this article and adopting these simple habits, we can work toward feeling like our best selves once again. Remember, rest is a basic human need.
How To Start Running
The hardest part of running? Getting out the door.
Running is a great way to get fit and feel better, but sometimes, a lack of motivation - or even know-how - can catch you short.
Starting a new running habit needn’t be difficult - all you need is a good pair of running shoes and the willingness to move a little or a lot, all at your own pace.
To help put you one stride ahead, we’ve pulled together the very best running tips for beginners, so you can get off to a safe start and enjoy hitting the tarmac (or treadmill).
WHAT TO EXPECT FROM OUR BEGINNER’S GUIDE TO RUNNING
THE BENEFITS OF RUNNING
If enjoyment alone isn’t enough to get you increasing your stride, perhaps the proven health benefits of running will?
Running is one of the most effective ways to increase daily activity, cardiovascular fitness and mental health. It also is widely accessible, as you don’t need any fancy equipment, it’s relatively inexpensive and you can do it just about anywhere.
Here are some of the other key health benefits of running:
- Promotes muscle development;
- Can help aid weight loss;
- Helps to relieve stress levels;
- Boosts the release of endorphins, sometimes called a ‘runner’s high’;
- Increases bone strength and joint health;
- Promotes better sleep;
- Increases lung capacity, metabolism and energy levels;
- Reduces cholesterol levels and risk of heart disease.
GETTING STARTED
Whether you’re new to running or getting back to it after a long break, it’s really important to ease yourself in and gradually build up to avoid injury. Here are some top tips to get your started on the right foot.
Now, we’re not saying you need to go out and buy a wardrobe full of expensive new running kit, but what we are saying is that staying equipped for the environment and surface you’ll be running on is non-negotiable.
Start by investing in a suitable pair of running shoes that fit comfortably and offer extra support, cushioning and grip for your runs.
When it comes to the clothing, well, that’s where we step in. Fusing form and functionality, our Pace Collection is designed for practicality - with soft, lightweight and breathable details - so you can run with ease and without distraction.
Take measured steps to keep your body safe and free from injury. Warming-up is an essential part of any workout, especially running. We recommend walking or doing an easy jog for five to 10 minutes before increasing your intensity. You may also benefit from warm-up exercises, such as dynamic stretches.
Be mindful of other safety advice, such as running against the flow of traffic and carrying your mobile with you at all times.
READ MORE: Top Tips For Staying Safe When Running In The Dark
Nothing can get you lost in the moment quite like blasting your beats as you pound the pavement.
We all have our own taste in music, which makes it all the more important to pick a playlist that’ll motivate you to power through, even when times get tough, with the wind against you and the heavens pouring.
If you need a little inspo, we’ve got plenty of tracks to keep you moving. Check out our Spotify here.
OUR TOP SIX RUNNING TIPS FOR BEGINNERS
Now that we’ve established the basics, you’re probably wondering exactly how to start running?
Here’s how…
If you’re totally new to running, chances are your motivation levels are pretty high. That being said, it’s as important as ever to pace yourself. This includes your running speed, intensity and training frequency.
Don’t be afraid to start off with a few fast paced walks each week to build up confidence, condition your muscles and create a positive habit you can stick to. Pacing yourself will allow you to continue progressing and reduce your risk of injury.
The likelihood of strains, repetitive stress and foot pain tends to be greater during your first few weeks of running as a beginner, or if you’re returning to running after a long break.
The Run-Walk Method is a great way for new runners to get started, helping to build endurance with less joint stress and is a manageable intensity level.
The method combines running with intervals of walking. Start by alternating one minute intervals of running with one minute of walking, and then gradually try to increase the time spent running. As you become more comfortable, reduce the time spent walking.
Check out our beginner’s running plan further down this page.
Never underestimate the power of rest.
It’s completely natural for your muscles to feel a little sorer than usual, but if you’re experiencing genuine pain or discomfort, it’s crucial you allow it time to rest and recover.
If you’re suffering from sore muscles, more likely than not, it’s DOMS - AKA delayed onset muscle soreness. This is the aching or stiffness you experience as a result of intense training, however, this should subside within 48 hours.
Avoiding exercise altogether can actually prolong DOMS, so consider lower intensity exercise, such as walking, mobility and slow jogging to increase blood flow and relieve your muscle fatigue.
Chances are, you already knew this, but if not, you’ll soon learn that eating well and staying hydrated can significantly influence your runs.
You lose water through sweat, whether cold or hot, so you need to drink before, during, and after your runs. You ideally want to drink 120 ml to 180 ml of water every 20 minutes, but pay attention to your thirst level and drink when you feel thirsty. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink to replace sodium and other minerals (electrolytes).
In terms of nutrition, it’s best to eat something light and high in carbohydrates but low in fat, protein and fibre. Aim to finish eating 90 to 120 minutes before you start running.
If you’re running for longer than 90 minutes, you’ll need to replace some of the energy you’re burning. A general rule of thumb is to consume 100 calories after an hour and another 100 calories every 45 minutes.
It’s easy to neglect other aspects of your fitness and strength when starting your running journey. Balancing your running sessions with other forms of resistance training and exercise will help to build muscular resilience, reducing your risk of injury and boosting performance.
Repeatedly hitting the road without building strength in the gym can not only lead to injury, but a performance plateau too. Be sure to balance out your training with strength-based exercises to work on muscular endurance, speed, power and potential imbalances - all of which will help with your running in the long run.
You can find plenty of guided workout routines and strength-building exercises, like our Back & Shoulder Workout, on our Fitness page.
Running is a natural movement, but that doesn’t mean you can’t improve aspects of your running form to improve your experience and efficiency.
First things first, keep your posture upright. Keep your head lifted, your back long and tall and shoulders level but relaxed. Maintain a neutral pelvis and ensure you’re not leaning forward or back at your waist.
Likewise, it’s important to monitor your footstrike - this is the way your foot hits the pavement. You might land on your heel, in the middle of your foot, or on your toes or forefoot. It’s recommended that you should try to land in the middle of your foot, and then roll through to the front of your toes. However, if you’re naturally a toe runner (land on your toes) or heel striker, it may be best not to change your stride.
READ MORE: The Principles Of Good Form With Caroline Gravity
RUNNING PLAN FOR BEGINNERS
Without a clear idea of what you’re trying to achieve, and the steps you need to take to get there, you’re making the challenge much tougher than it needs to be.
That’s why we’ve put together the ultimate running plan for beginners.