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What if you fly?
This is the final SMASH email of 2017 and, in keeping with the focus for December, today I will be reflecting on my own 2017...
Christmas Reflections...
For both of us, this is our favourite time of year; it makes people happy and excited and everything smells amazing! – however both myself and Ash agree that once it comes to Christmas day it feels a bit “meh” – like it’s all over already.
Are you brave enough?
The lead up to Christmas always seems a bit manic so don't forget to take a moment to stop, breathe and reflect. If you haven't already, why not download the Calm app? An easy 10 minute mindfulness meditation could be just what you need to start the day, and this festive period, in the best possible mindset
Feel in control...
Reflection is our focus for December so I wanted to talk about the physical reflection we see every day. Having worked in the fitness industry for 12 years now I am well aware that the reason for most people coming to the gym in general is because they want to look fit and healthy - they want to look their best
Love always wins...
Reflections is our focus for December and this week I have taken the time to reflect on what was the most amazing day of my life last week! This will be a slightly longer email so maybe make a cuppa before you start...
Every week is a holiday
I arrived home from holiday yesterday with minimal delays and Ash and his new husband got home today. New York was amazing all in all; so big, bright and full of things to do
Good Morning from New York!
Hey all, Sam here messaging from a diner on the Upper West Side... I've just had my FIRST American breakfast! Pancakes, syrup, bacon, syrup, eggs, syrup, sausage and more syrup!
Reflection
A few months ago I told you about how I moved to London in September 2002 when I was 19 years old. Coming from a small town in the West Midlands, this was daunting and scary and exciting all at the same time and I felt like I was constantly filled with a nervous energy.
Challenge yourself...
Now is a great time to reflect on the month and recognise the achievements and progress you have made. Why not take 5 minutes out of your day to list every way you felt you pushed past barriers and stretched your comfort zone in November.
Make a list (check it twice)
We are entering the final week of November and so the last few days of our “no limits” focus. Have you pushed your limits this month? Have you stepped across any boundaries to get somewhere you haven’t been before (more mentally as opposed to physically!).
Reclaim your inner child...
Monday was international children's day - if you came to our SMASH class at lunchtime in particular you will know we had a lot of fun, and turned it into a bit of a playground (where of course my team won the tug of war!!).
Ups, downs and everything in between...
How are you feeling today? Maybe you have an automatic response to that question - "Fine", "Great", "Glad it's the weekend!" - but how are you really feeling? Not sure? Take 5 minutes now to do some mindful breathing exercises and you may find the answer to that question becomes a bit clearer.
The tiniest of change
Sam and I have tried to push the limits in all of our SMASH classes this month, even more so than normal, because we know from the energy and strength that we witness every week just what you are capable of And you have certainly delivered!
Getting SMASHED
Back when I was a 17/18-year-old northerner, me and my "friends" would go out every weekend into Manchester city centre and it would always always end in drama....
Are you comfortable?!
I have many many stories about getting out of my comfort zone, but I’ll try to reign it in a little and tell you a little more specifically about my fitness journey.
Learn and Grow and Develop...
At the beginning of this year I was presented with the opportunity to gain a qualification in personal training. After 11 years in the fitness industry I had gained many qualifications, including level 2 fitness instruction and spin instruction, but I had never attempted my level 3 personal training because, if I am being completely honest, I feel like I don't have the patience for studying...
Inspired and Empowered
Welcome to NOVEMBER, a new month filled with lots of opportunity to get stronger in body and mind

3600 seconds...
More recently we have given thought to the people in our lives, from those who have supported us and been by our side when we needed them most, to those who we are no longer in touch with or able to speak to but still recognise the impact they have had on us and the part they have played in our journey to where we find ourselves today
Positive mind
Hopefully you all felt like you achieved something during Monday's sessions - in body, but also in mind! We hear it often but the power of the mind is an incredible thing and it is up to us to train it to make us stronger. In both classes every single one of you hit a personal best at some point and this was achieved through determination, belief and an attitude of 'I can do this... and I will do this'.