This episode is our guide to your cycling journey. Host Louise Minchin speaks to cycling coach Michelle Sharland, Her Spirit Community Member and Yorkshire Lass sportive Founder Judith Worrall, World Endurance Athlete and cycling convert Mimi Anderson and Her Spirit Co-founder Mel Berry. In this episode we discuss:

• How to change a tyre
• Feeling in control whilst going downhill.
• Road safety and how to deal with motorists.
• Working out if cleats are for you.

This summer we have teamed up with Rutland Cycling to create Frightened to Fearless, a programme which enables you to clue yourself up on bike maintenance and learn how to ride with confidence. Supported by our partners British Triathlon we want to inspire more women to get on their bikes so why not take on our Fearless50 Ride Challenge on the 30th or 31st July. Ride 50k or 50 miles, you choose and sign up for the Fearless 50 virtual challenge.

Her Spirit is a global community of like-minded women all getting fitter, stronger and healthier together. We believe your mind, body and fuel are intrinsically linked and taking small achievable steps will lead to big changes.

Regardless of your ability, location or stage of life Her Spirit has something for everyone. We are an inclusive bunch of women who believe that being fit and healthy shouldn't be a chore but something you love to do. Our mantra is 'Together We've Got This' and together we support each other to live life to the full and achieve mind, body and fuel goals we never thought possible.

Her Spirit mission - INSPIRING EVERY WOMAN TO BECOME FITTER, STRONGER AND HEALTHIER for more information go to http://www.herspirit.co.uk 

At Her Spirit, we’re building a FREE global community designed exclusively for women’s activity.

Join us to connect with like-minded women, discover events, and find local groups that inspire you to move more.

✨ Find your tribe. Achieve your goals. Thrive together.

👉 Join the movement at https://www.herspirit.co.uk/

It’s time for You

Join us at herspirit.co.uk | Instagram | Facebook | Get the Her Spirit App

This episode is our guide to your running journey. Host Louise Minchin speaks to running and triathlon coach and PT Karen Weir, Journalist Bryony Gordon, Presenter and Mental Health Campaigner Shareefa J and Her Spirit Co-founder Holly Woodford. In this episode we discuss:

• How to decide if running is for you.
• Practical, professional tips for starting out.
• Embracing mediocrity and taking the pressure off your running times.
• Focusing on your running purpose.

Give Me 5 https://herspirit.co.uk/give-me-5/ is a FREE programme (available 16th May) designed to help you with everything from breathing to posture, building strength to developing overall fitness, all with the aim of helping you run more easily.

More plans, including Take On 10k are available on the app.

Thanks to our partners Vitality London 10,000 and Sport England for your support.

Her Spirit is a global community of like-minded women all getting fitter, stronger and healthier together. We believe your mind, body and fuel are intrinsically linked and taking small achievable steps will lead to big changes.

Regardless of your ability, location or stage of life Her Spirit has something for everyone. We are an inclusive bunch of women who believe that being fit and healthy shouldn't be a chore but something you love to do. Our mantra is 'Together We've Got This' and together we support each other to live life to the full and achieve mind, body and fuel goals we never thought possible.

Her Spirit mission - INSPIRING EVERY WOMAN TO BECOME FITTER, STRONGER AND HEALTHIER for more information go to http://www.herspirit.co.uk

At Her Spirit, we’re building a FREE global community designed exclusively for women’s activity.

Join us to connect with like-minded women, discover events, and find local groups that inspire you to move more.

✨ Find your tribe. Achieve your goals. Thrive together.

👉 Join the movement at https://www.herspirit.co.uk/

It’s time for You

Join us at herspirit.co.uk | Instagram | Facebook | Get the Her Spirit App

This episode is all about open water swimming and host Louise Minchin speaks to Olympic Silver Medallist Keri-anne Payne , Her Spirit Co-founder Mel Berry and Her Spirit community members Gillian and Anna, about:

• Facing and embracing the fears that open water swimming can bring.
• Practical, professional tips for beginners and more advanced open water swimmers alike.
• How to motivate yourself to exercise when work and family demands your time and attention!
• The positive impacts open water swimming can have on your mental health
• Training tips for an open swim challenge In Lake Coniston of 5.25 miles this June.

If you fancy joining us for the Sunset Swim Series at open water swim venues across the UK ​​https://herspirit.co.uk/sunset-swim-series/ or the Summer Solstice https://herspirit.co.uk/summer-solstice-swim/ on the 19th June in Nottingham and Cirencester sign up today.

Thanks to our partners Zoggs and Swim England for your support. 

Her Spirit is a global community of like-minded women all getting fitter, stronger and healthier together. We believe your mind, body and fuel are intrinsically linked and taking small achievable steps will lead to big changes.

Regardless of your ability, location or stage of life Her Spirit has something for everyone. We are an inclusive bunch of women who believe that being fit and healthy shouldn't be a chore but something you love to do. Our mantra is 'Together We've Got This' and together we support each other to live life to the full and achieve mind, body and fuel goals we never thought possible.

Her Spirit mission - INSPIRING EVERY WOMAN TO BECOME FITTER, STRONGER AND HEALTHIER for more information go to http://www.herspirit.co.uk 

At Her Spirit, we’re building a FREE global community designed exclusively for women’s activity.

Join us to connect with like-minded women, discover events, and find local groups that inspire you to move more.

✨ Find your tribe. Achieve your goals. Thrive together.

👉 Join the movement at https://www.herspirit.co.uk/

It’s time for You

Join us at herspirit.co.uk | Instagram | Facebook | Get the Her Spirit App

In series 5 of the Her Spirit podcast, journalist and endurance athlete Louise Minchin sits down with members of the Her Spirit community who are taking on extraordinary things, phenomenal coaches who will be supporting them to achieve there dreams, and the co-founder of Her Spirit.

This episode is all about swim - bike - run AKA triathlon and Louise speaks to Helen Jenkins Two-time triathlon world champion (2008 & 2011), Her Spirit Co-founder Holly Woodford and Her Spirit community members Hayley and Sue.

In this conversation Louise talks to Helen about what triathlon is, what advice and tips she can offer for newcomers such as Hayley and Sue as they get ready for Leeds Triathlon, and how triathlon is open to any woman.

Tune in to hear these truly inspiring stories and take away the belief that you can achieve your own goals, no matter how big or small.

If you fancy joining us as part of Team Her Spirit at Blenheim, Leeds or London? Just enter at https://herspirit.co.uk/try-a-tri/. Thanks to our partners Huub and British Triathlon for your support.

Her Spirit is a global community of like-minded women all getting fitter, stronger and healthier together. They believe your mind, body and fuel are intrinsically linked and taking small achievable steps will lead to big changes.

Regardless of your ability, location or stage of life Her Spirit has something for everyone. They are an inclusive bunch of women who believe that being fit and healthy shouldn’t be a chore but something you love to do. Their mantra is Together We’ve Got This and together we support each other to live life to the full and achieve mind, body and fuel goals we never thought possible.

Her Spirit mission - INSPIRING EVERY WOMAN TO BECOME FITTER, STRONGER AND HEALTHIER for more information go to http://www.herspirit.co.uk 

At Her Spirit, we’re building a FREE global community designed exclusively for women’s activity.

Join us to connect with like-minded women, discover events, and find local groups that inspire you to move more.

✨ Find your tribe. Achieve your goals. Thrive together.

👉 Join the movement at https://www.herspirit.co.uk/

It’s time for You

Join us at herspirit.co.uk | Instagram | Facebook | Get the Her Spirit App

In this special Feet First February episode of the Her Spirit podcast former BBC Breakfast presenter and podcast host Louise Minchin, talks to Co-founder Mel Berry, Dr Nighat Arif and Hannah Ingram-Moore.

Hannah is the the Co-Founder of Maytrix Group and The Captain Tom Foundation, which along with her father and her family,  established to ensure the message of hope and kindness he ignited becomes a lasting legacy.

Nighat is a family is a GP with a specialist interest in Women’s Health & Family Planning. Resident TV Doctor on BBC Breakfast, This Morning ITV & BBC LookEast. She is the host of Sunday Breakfast show on BBC3 Counties Radio. She is a passionate promoter of menopause care, wellness, self care & placing the patient at the centre of their care plan.

It's a great conversation on the benefits of walking and this month's challenge Feet First February, and an insight into the life of Sir Captain Tom Moore from Hannah and his love of the outdoors. Joining Louise, Mel, Nighat and Hannah is Her Spirit community member Julie Pollock

Come and join the Her Spirit community members and walk or wheel 150 minutes a week for 4 weeks. Then finish with the Feet First February Big Walk challenge on 26th or 27th February. Choose to walk 5k, 10k, 13.1 miles (half marathon) or 26.2 miles ( marathon!)

For every 500 minutes of walking  accumulated by the community we will gift a membership to women on a low or no-income.

Over the month of walking please donate anything you have to the Captain Tom Foundation along the way https://captaintom.org/

Her Spirit is a global community of like-minded women all getting fitter, stronger and healthier together. They believe your mind, body and fuel are intrinsically linked and taking small achievable steps will lead to big changes.

Regardless of your ability, location or stage of life Her Spirit has something for everyone. They are an inclusive bunch of women who believe that being fit and healthy shouldn’t be a chore but something you love to do. Their mantra is Together We’ve Got This and together we support each other to live life to the full and achieve mind, body and fuel goals we never thought possible.

Her Spirit mission - INSPIRING EVERY WOMAN TO BECOME FITTER, STRONGER AND HEALTHIER for more information go to http://www.herspirit.co.uk 

At Her Spirit, we’re building a FREE global community designed exclusively for women’s activity.

Join us to connect with like-minded women, discover events, and find local groups that inspire you to move more.

✨ Find your tribe. Achieve your goals. Thrive together.

👉 Join the movement at https://www.herspirit.co.uk/

It’s time for You

Join us at herspirit.co.uk | Instagram | Facebook | Get the Her Spirit App

In this special Couch2Kilos episode of the Her Spirit podcast Louise Minchin talks to Co-founder Holly Woodford and the three Her Spirit coaches Becks Oladele, Elle Linton and Mel Young about all things strength.

Couch2Kilos challenge, supports our #IAMWOMAN campaign and helps us to shatter some of the taboos around strength training and healthy eating for women. Its a free strength challenge designed to help EVERY women get stronger in 6-weeks.

It's a great conversation around all the benefits of strength training and how it helps to build body confidence and feel more able to coupe with daily life.

Couch2Kilos  is totally flexible, you can do it anytime, from anywhere, at the gym or home and on any device. You can start with zero equipment and work up the levels and learn how use a variety of weights.

Working with our team of coaches, Mel Young, Elle Linton and Becks Oladele, British Weight Lifting and Professor Greg Whyte, OBE, former Olympian, Sports Scientist and Comic Relief/Children in Need celebrity coach, we have created a programme that is not only accessible to every women, is also kick ass!

Couch2Kilos is suitable for women of all abilities from just those starting out to those that are already active. Couch2Kilos includes advice on healthy eating and how to look after your mind.

With four levels Couch2Kilos is suitable for women of all abilities from just starting out to those who are already active.

Level 1 – Bodyweight - No equipment need
This is perfect for first timers and those returning to exercise after a break. We will incorporate the use of strength bands to aid additional progression however these are not necessary to get started.

Level 2 – Strength Bands + Small Weights (1kg-5kg)

If you are fairly active (2-3 times per week) and have done some strength training at home or in the gym. You might have struggled with consistency and need to be motivated by others to keep you on track.

Level 3 – Small Weights + Barbell

This is for those that are active 3-5 times per week and already incorporating strength training into your routine. This will take you to the next level by increasing your strength for a range of activities.  If you struggle with consistency and need a bit of a challenge this is for you!

Level 4 - In person and coming soon with our partners British Weightlifting.

Come and join us by signing up at https://herspirit.co.uk/programmes/couch2kilos/ and go to http://www.herspirit.co.uk

At Her Spirit, we’re building a FREE global community designed exclusively for women’s activity.

Join us to connect with like-minded women, discover events, and find local groups that inspire you to move more.

✨ Find your tribe. Achieve your goals. Thrive together.

👉 Join the movement at https://www.herspirit.co.uk/

It’s time for You

Join us at herspirit.co.uk | Instagram | Facebook | Get the Her Spirit App

In the eighth episode of season four of the Her Spirit podcast  BBC Triathlon presenter Annie Emmerson and Her Spirit co-founder Mel Berry talk to Her Spirit co-host Louise Minchin about her life in I'm a Celebrity Get Me Out of Here , leaving the BBC Breakfast Sofa in September and how Her Spirit has supported her in so many ways.

Louise is a well-known and respected broadcaster and journalist. Louise presented the UK’s most watched Breakfast programme BBC Breakfast on BBC One for 20 years.

Before joining BBC Breakfast she was one of BBC News 24’s main anchors. Louise presents the BBC’s Triathlon coverage and has also guest presented The One Show and presented the BBC One series Real Rescues, Missing Live and Crime and Punishment and appeared in the Channel 4 history series Time Crashers. Louise also competed in Celebrity MasterChef, and was runner up in the final. 

On Radio, Louise spent many years presenting a host of different programmes on radio including Sport on Five, and Drive on BBC Five Live.

Louise’s passion is endurance sport. Having given up competitive sport as a teenager, after a BBC Breakfast Christmas cycling challenge she was inspired to attempt her first triathlon in 2013 and went on to qualify for the GB Team age-group team to race in Chicago in 2015.

Since then she has raced in five World and European Championships and has gone on to compete in extreme triathlons including one of the toughest triathlons in the world, Norseman in 2019.

In February 2020 Louise took part in a 100 mile hike across the Namibian desert for Sport Relief - The Heat is On – raising awareness of mental health.

Louise talks about how I'm a Celebrity Get Me Out of Here was the hardest challenge she has ever done. She learnt so much about herself over the 3 weeks and that we are all human and have are own struggles. It's a great conversation about her adventures in the castle and answers many questions from Instagram and the Her Spirit community.

We loved her advice about grabbing hold of life and not being scared about changing your life. Her mantra is "how hard can it be?" a wonderful attitude to life.

In 2021 Louise took on numerous Her Spirit challenges including  the Summer Solstice 5K swim, and a 13K swim in Aberdovey with Her Spirit co-founder Mel Berry and Cath Pendleton and numerous Her Spiriters. She has also loved being part of the cycling community led by Coach Michelle and taken part in several stages of the Tour de Her Spirit.

In January 2022 Louise supported by the Her Spirit coaching team will be taking on the Rat Race Trans Andean Coast - Coast from Valparaiso in Chile and Buenos Aires in Argentina.

Her Spirit http://www.herspirit.co.uk supports women of all shapes to sizes to achieve goals you never thought possible and have your #BestYearYet.   Come and join us for Couch2Kilos https://herspirit.co.uk/programmes/couch2kilos/ on January 3rd 2022. We are looking forward to supporting Annie and Louise and women across the UK.

These podcasts have been made possible through the support of Cotswold Outdoor.

At Her Spirit, we’re building a FREE global community designed exclusively for women’s activity.

Join us to connect with like-minded women, discover events, and find local groups that inspire you to move more.

✨ Find your tribe. Achieve your goals. Thrive together.

👉 Join the movement at https://www.herspirit.co.uk/

It’s time for You

Join us at herspirit.co.uk | Instagram | Facebook | Get the Her Spirit App

In the seventh episode of season four of the Her Spirit podcast  BBC Triathlon presenter Annie Emmerson and Her Spirit co-founder Mel Berry talk to Hannah Ingram-Moore the daughter of Captain Sir Moore.

Overnight, Hannah Ingram-Moore became an integral part of 'The World's Greatest Philanthropic Lightning Strike' that saw her late father, Captain Tom Moore, raise £38.9m in three and a half weeks, with donations from 163 countries.

In the darkness of the pandemic, the event became a global voice for era-defining change, it offered a humanitarian connection that transcended boundaries to make a difference by representing the values of Honesty, Determination, Inclusivity, Integrity and Hope.

Proven to produce exceptional results in challenging environments, Hannah has been bestowed two 'Woman of the Year' awards, jointly received the George H.W Bush Points of Light Award and was asked to become a WHO Ambassador.

Hannah has so much sound advice around being resilient! "There is no perfection. You only have to be responsible for yourself and your own happiness. No one else can make you happy, Love yourself and believe in yourself and shield yourself from negative people"

She leads The Captain Tom Foundation and is also an acclaimed Business Strategist and Growth Expert who drives positive change around gender equality and representation.

As well as running her own successful business, Hannah and her family have been honoured to be at the centre of the fundraising phenomenon that was her late father, Captain Sir Tom Moore. A simple gesture of her family sponsoring him to walk round the garden led to £38.9 million being raised for the NHS. Hannah continues to be an integral part of the fundraising effort, making just under 4,000 media appearances across the world.

Along with her father and her family, Hannah created The Captain Tom Foundation so they could continue to raise funds and shine a light on the values held dear to her father, including Hope and Kindness. Hannah led the creation of The Foundation's brand, vision, mission and values, selected its Trustees and ensured charity regulation and governance was adhered to. Through The Foundation, Hannah and her family are proactively raising awareness of the significance of different generations working and living together, this subsequently led to the WHO creating a global conversation and webinar on Ageism.

Since Captain Sir Tom passed away in February 2021, Hannah has continued to raise further funds in his honour including the creation of the 'Captain Tom 100' campaign, launched on what would have been his 101st birthday in April. This encouraged the nation to raise over £1m in just three days and has given corporates, charities and individuals the opportunity to engage with others, have fun and raise much needed funds. People around the world took on their 100 challenge and the campaign reached over 12.8bn.

Her Spirit http://www.herspirit.co.uk supports women of all shapes to sizes to achieve goals you never thought possible and have your #BestYearYet.   

These podcasts have been made possible through the support of Cotswold Outdoor. Co

At Her Spirit, we’re building a FREE global community designed exclusively for women’s activity.

Join us to connect with like-minded women, discover events, and find local groups that inspire you to move more.

✨ Find your tribe. Achieve your goals. Thrive together.

👉 Join the movement at https://www.herspirit.co.uk/

It’s time for You

Join us at herspirit.co.uk | Instagram | Facebook | Get the Her Spirit App

In the sixth episode of season four of the Her Spirit podcast  BBC Triathlon presenter Annie Emmerson and Her Spirit co-founder Mel Berry talk to author and broadcaster Clare Balding, 

Clare is the winner of the BAFTA Special Award and RTS Presenter of the Year Award for her expert coverage of the London 2012 Olympic and Paralympic Games, Clare Balding is one of Britain's leading broadcasters.

She is also a best-selling and award-winning author of numerous books and children’s novels and an ardent campaigner for better coverage of women’s sport.

Clare has worked in radio since she left university in 1994, and has been presenting major events on television and radio since becoming the face of the BBC’s horse racing output in 1998. Since then, she has worked on various sporting fixtures including six Olympic Games, five Paralympic Games and five Winter Olympic Games as well as major Royal events including Trooping the Colour, the Queen’s Royal Pageant and the Royal Wedding between Prince Harry and Meghan Markle.

Clare has hosted walking series Ramblings on Radio 4 since 1999 and has presented Crufts for the BBC and Channel 4 since 2004. Clare was the main presenter for Channel 4’s coverage of the European Women’s Football Championships and fronted the documentary ‘When Football Banned Women’. She has also presented factual documentaries on Icons in sport, the Suffragettes, the Queen and Horses and a series about veterinary work on wild animals called Operation Wild.

From 2013-2018, she hosted The Clare Balding Show on BT Sport, interviewing some of the most famous names in sport. Clare presented the 2017 America’s Cup in Bermuda, the WTA Tour Finals from Singapore, Fed Cup tennis and women’s football, all for BT.

As well as winning a personal BAFTA, Clare has been part of many BAFTA Award-winning programmes, has twice been named RTS Sports Presenter of the Year, as well as Sports Presenter of the Year at the TRIC Awards, Racing Journalist of the Year, awarded the special achievement award at the Women in Film and Television Awards and been praised for “perfect presentation” by the judges of the Broadcast Awards.

A bestselling author, Clare’s first book, ‘My Animals and Other Family‘ was published by Penguin in 2012. Based on her childhood growing up in an unusual household, it was published to critical acclaim and went on to win biography of the year at the National Book Awards. Her second book, ‘Walking Home’ was published in 2014. 

Clare has released four children’s books ‘The Racehorse Who Wouldn’t Gallop’, The Racehorse Who Disappeared’, ‘The Girl Who Thought She Was a Dog’ for World Book Day in 2018 and ‘The Racehorse Who Learned to Dance’ in 2019.

Her next book for children - Fall Off, Get Back On, Keep Going - will be published in the spring of 2021.

Clare lives in London with her wife, Alice who is a Radio presenter on Mellow Magic, with their cats Button and Eric. 

Her Spirit http://www.herspirit.co.uk supports women of all shapes to sizes to achieve goals you never thought possible and have your #BestYearYet.   
These podcasts have been made possible through the support of Cot

At Her Spirit, we’re building a FREE global community designed exclusively for women’s activity.

Join us to connect with like-minded women, discover events, and find local groups that inspire you to move more.

✨ Find your tribe. Achieve your goals. Thrive together.

👉 Join the movement at https://www.herspirit.co.uk/

It’s time for You

Join us at herspirit.co.uk | Instagram | Facebook | Get the Her Spirit App

In the fourth episode of season four of the Her Spirit podcast  Louise Minchin and BBC Triathlon presenter Annie Emmerson talk to Dr Megan Rossi.

Dr Megan Rossi, founder of The Gut Health Doctor, is considered one of the most influential gut health specialists internationally. A Registered Dietitian and Nutritionist for the last decade with an award-winning PhD in gut health, which was recognised for its contribution to science, receiving the Dean’s Award for outstanding research. 

As a leading Research Fellow at King’s College London, Megan is currently investigating nutrition-based therapies in gut health, including prebiotics and probiotics, dietary fibres, plant-based diversity, the low-FODMAP diet and food additives.Megan also set up The Gut Health Clinic in London, where she leads a team of gut-specialist dietitians, as well as creating her own gut health food brand Bio&Me to bridge the gap between science and the food industry.

Frustrated that her findings weren’t reaching the public, and instead seeing fad and potentially dangerous misinformation on gut health being spread, Megan took to social media to share credible, evidence-based advice, building an engaged community of over 260,000 people so far.

Her debut book, Eat Yourself Healthy (UK, Aus & Europe) and Love Your Gut (US & Canada), was first published in September 2019 as an easy-to-digest guide to gut health and beyond, immediately becoming an Amazon and The Sunday Times best seller. Megan has also been recognised as Business Insider’s Top 100 Coolest People in Food & Drink and named Young Australian Achiever of the Year in the UK 2020.

The podcast offer great advice and a much deeper understanding around gut health and why its so important to look after your gut at any age.

Her Spirit http://www.herspirit.co.uk supports women of all shapes to sizes to achieve goals you never thought possible and have your #BestYearYet.   

Come and join us for us for our challenges, such as the Winter Swim Challenge or the Huub Tour de Her Spirit. 

These podcasts have been made possible through the support of Cotswold Outdoor. Cotswold Outdoor in-store experts will help customers make the right choice in the kit they buy, ensuring it will be the right fit and fit for purpose, and will last for many adventures.

They also help customers care for and repair their kit with there Repair & Care and Footwear Protection services, to keep well-loved kit performing for longer. And when that kit finally comes to the end of its life, customers can use the Cotswold Outdoor Recycle My Gear service to keep their kit out of landfill. Just to https://www.cotswoldoutdoor.com

At Her Spirit, we’re building a FREE global community designed exclusively for women’s activity.

Join us to connect with like-minded women, discover events, and find local groups that inspire you to move more.

✨ Find your tribe. Achieve your goals. Thrive together.

👉 Join the movement at https://www.herspirit.co.uk/

It’s time for You

Join us at herspirit.co.uk | Instagram | Facebook | Get the Her Spirit App