In this episode, I’m joined by Alan Strachan, owner of Gym 55 in Hamilton, to talk all things HYROX!

What started as a bit of fun four years ago, has turned into something much bigger. Alan has now racked up multiple podium finishes and won the European Championships in the men’s doubles for his age category, achieving the 2nd fastest time in the world!

His passion for the sport shines through, not just in his own racing but in the way he coaches and brings the best out of everyone who walks through the doors of Gym 55. We chat about what it really takes to improve at HYROX, balancing low and high-intensity training, structuring your week, fuelling properly and why you need to actually train HYROX to get better at it. We also get into the buzz of a win and why every single second counts when you're chasing a podium finish.

HYROX is definitely not for the faint hearted, but Alan shares plenty of insight for anyone looking to get started or take their performance to the next level.

Tune in for an inspiring chat with someone who lives and breathes HYROX!

You can follow Gym 55 and Alan on Instagram

Alan and Ruth Glynn have built something incredible out of the most heartbreaking tragedy, turning the loss of their daughter, Alexis Rose, into a mission to raise awareness of meningitis and sepsis through Team Alexis Rose Fitness Family.

We talk about what racing, fundraising and campaigning means to them, how running helps them feel close to Alexis, and Ruth’s plans to take on her first ultra!

We also chat about the incredible community around them, the joy they get from bringing people together through sport, and Alan’s role as the ultimate sideline cheerleader, supporting runners at races every weekend.

This is a conversation about love, loss, purpose and the power of community, and a reminder that running can be about so much more than a finish line.

Listen, share and help spread the word about Team Alexis Rose.

Follow Team Alexis Rose on Instagram

Meningitis Research Foundation

Spencer Dayman Meningitis Research

Sepsis Research

What does the perfect week of training actually look like?

Spoiler: there isn’t one! In this episode, I’m breaking down how to build a training week around your goal, your life and what you actually enjoy, rather than copying someone else’s routine from Instagram. We’ll talk about prioritising your training when you have a performance goal, why you can’t train for everything at once, making your training work around kids, work and real life, and why your 24 hours can look very different from someone else’s. Plus, I’m diving into double training days, when they can be useful, and why fuelling properly between sessions is so important.

The best training plan isn't the one that looks perfect on paper,k it’s the one you can actually stick to.

The Great Scottish Run is getting closer and if you’re starting to think “WTF have I signed up for?” and the self doubt is creeping in, this episode is for you! Whether it’s your first half marathon, your first 10K or your 10th one, I’m talking through everything you need to know in the final few weeks - from training and tapering to fuelling, pacing and race day logistics.

I’ll help you avoid the common mistakes, know what to focus on (and what you can stop worrying about!), and hopefully arrive at the start line feeling prepared rather than panicked. Trust the work you’ve put in, fuel yourself properly, pace yourself sensibly and enjoy the experience!

This episode is a collaboration with fellow coach Jenna Mitchell. I was invited onto her podcast, the JMC podcast, to talkabout all things running: from how to start & build running confidence, to strength training, fitness, fueling & the power of community.

We’re also tackling the fat-loss debate; sharing our own & clients' experiences, busting some common running myths & looking at how running can fit into a healthy, active lifestyle without becoming another tool for simply burning calories.

Expect to leave with facts, honest conversations & inspiration to put your trainers on!

You can find Jenna here - https://www.instagram.com/jennamitchellcoaching

Ever wondered if you really need protein after every workout? How many times a week should you be exercising? Or if it's actually possible to lose fat from one specific area of your body?

In this episode, I'm joined by fellow coach Diane Laing as we tackle some of the most common questions we're asked as coaches. We cut through the confusion, bust a few fitness myths and give practical, realistic advice that you can actually apply to your own health and fitness journey.

From nutrition and fat loss to motivation, consistency, strength training and foam bananas, this is an open conversation packed with tips to help you make progress without feeling overwhelmed.

Whether you're just getting started or have been on your fitness journey for years, I'm sure this episode will resonate with you.

So pop your headphones in, and join us as we answer the questions we hear time and time again.

You can find Diane on Instagram at LifeLongFitness

This episode, I’m joined by double world champion rower and triathlete Colin Wallace.

Colin grew up rowing on the River Dee in Aberdeen, competed for Team Scotland and built his life around sport. But aged 32 he was diagnosed with Multiple Sclerosis after years of ignoring symptoms and hoping they’d go away.

What followed was a complete whirlwind into the world of para sport, representing Great Britain internationally, chasing Paralympic qualification and becoming a double world champion in beach sprint rowing.

We chat about living with MS, invisible disability, the mental and physical role exercise plays in his life and why saying yes to opportunities completely changed his future.

We also cover Hyrox of course.

This episode is a reminder that life doesn’t always end up looking how you expected, but that doesn’t mean it can’t still be incredible.

You can find Colin on Instagram - www.instagram.com/colinjwallace

This week on Joanna: Unfiltered, I'm joined by Emily Jackson, better know as Emily in the Outdoors, a familiar face and voice in the Glasgow running community who’s inspiring thousands by keeping running real.

Emily shares her journey from joining a running club as a novice to taking on marathons and ultra races, including the brutal Devil o’ the Highlands just last weekend. We chat about the power of the running community, balancing training alongside full-time work and family life, and why strength training and yoga became game changers for her running.

The conversation also dives into the mental side of running, showing up authentically online, the highs and lows she openly shares on Instagram, and how that honesty has helped so many people relate to her. Plus, we talk messy houses, supportive husbands, creating local running groups and why running is about so much more than pace or distance.

A fun, honest and inspiring chat for runners of every level -especially those trying to juggle fitness with real life.

You can follow Emily here - https://www.instagram.com/emily_intheoutdoors/