The Grafter Blog is here to give you that extra little push, helping to keep you motivated and inspired.
Our aim is to provide you with useful information about fitness, nutrition, wellbeing and mental health. We’ll also share our experiences, your experiences and those of other fitness and wellbeing experts too.
We hope you enjoy it, and don’t forget to send us your success stories and grafting pictures! If you have any ideas for future blogs or topics you would like us to cover then just drop us an email.
Testosterone in Women: Why This “Male Hormone” Matters for Female Health
Testosterone isn’t just a male hormone. Discover why healthy testosterone levels matter for women, how hormones can change through menopause, and why strength training, nutrition and recovery are essential for female health.
Summer Holidays Don’t Mean Taking a Holiday From Your Health
Busy summer holidays don’t have to derail your progress. Discover why short 20 to 30-minute workouts can boost your mental wellbeing, maintain your fitness, and help you stay consistent all summer long.
Training in Every Season: Why the Weather Shouldn’t Stop Your Progress
Rain or shine, your fitness journey doesn’t stop. Learn how to adapt your training for every season and build healthy habits that keep you moving all year round.
Why Understanding Your Body Changes Everything in Fitness
Understanding your body is the key to better fitness results. Learn how hormones, recovery, nutrition, and stress affect performance for both men and women so you can train smarter, not harder.
Easter, Chocolate & Fat Loss: Why One Egg Won’t Ruin Your Progress
Women’s fat loss is not just about calories in vs calories out. Learn how hormones, nutrition, and proper fuelling impact energy, performance, and long-term results.
Hormones & Fitness: What You Need to Know for Better Results
Hormones play a key role in fat loss, energy, and performance. Learn how understanding your body can help you train smarter and achieve better results.
Women’s Fat Loss: Why Calories In vs Calories Out Isn’t Enough
Fat loss is not just about eating less. For women, hormones, proper nutrition, and adequate calories play a huge role. Discover why extreme dieting fails and how to fuel your body for real, lasting results.
Women’s Health & Fitness: Training Smarter, Not Harder
Women’s health is more than cardio and dieting. Discover how strength training, smart nutrition, and hormone-friendly workouts can help you build confidence, energy, and long-term results.
Why Lifting Weights 2–3 Times a Week Improves Health and Longevity
Strength training is not about aesthetics. It is one of the most powerful tools for improving metabolism, protecting bone density, balancing hormones, and extending your health span. Just two to three sessions a week can transform how your body ages.
Lifting Weights for Fat Loss: Why Strength Training Should Come First
Fat loss is not just about sweating more. Learn why strength training builds lean muscle, boosts metabolism, and delivers better body composition than cardio alone.
Protein Tracking for Fat Loss: Why It Matters More Than You Think
You don’t need another restrictive diet. You need stronger habits, smarter training, and nutrition that fuels performance. This is how you stop dieting and start building a body that works for life.
Sleep and Fat Loss: How Better Rest Improves Your Results
If your fat loss has stalled, don’t add more cardio. Fix your sleep. Quality rest improves cravings, performance, and recovery, giving your body the conditions it needs to change.
Stop the Stupid Diets and Focus on Health and Strength
Most diets teach rules, not skills. Shifting your focus from restriction to strength can improve energy, build confidence, and create a healthier relationship with food and training.
Six Red Flags That You May Be Running Too Much: How to Know When to Slow Down
Running is a rewarding sport that can lead to improved fitness, mental clarity, and a sense of accomplishment. However, as runners, we can sometimes become so passionate about our training that we ignore the signs our bodies are giving us.
The Rise of Carbon-Plated Shoes: Are They Worth the Investment?
In recent years, carbon-plated shoes have taken the running world by storm.
The Sleep-Weight Connection: Why Prioritising Sleep is Essential for Weight Management
In our fast-paced world, sleep often takes a backseat to our busy schedules.
The Importance of Strength Training for Women: Load Up and Thrive
Strength training is a cornerstone of physical fitness, particularly for women over 30.
Common Mistakes When Losing Weight
Losing weight can be a challenging journey, often filled with misinformation and misconceptions. Here, we’ll explore three common mistakes that people make when trying to shed pounds.
Unravelling Toxic Attachments
Let’s dive into a topic that affects us all, often without us even realising it: toxic attachments. These patterns can seep into various aspects of our lives, from our work and friendships to our fitness routines, creating barriers to true fulfillment and success.
Navigating Heat and Hormonal Changes: A Personal Journey to Stay Active
As the temperatures rise, I often find myself facing a familiar struggle: how to maintain my performance in the heat, especially as a woman dealing with hormonal fluctuations.
Why Burning Calories Through Running May Not Lead to Weight Loss
When I first embarked on my journey as a long-distance runner, my primary goal was to shed a few extra pounds. With enthusiasm, I set out to rack up as many miles as possible, believing that the more I ran, the more weight I would lose.
Embracing the Hyrox Craze: A Guide to Thriving in the New Fitness Competition
Combining endurance and strength, Hyrox presents a unique challenge. While it may sound straightforward, this competition demands a high level of fitness, mental resilience and strategic training.
Three Easy Ways To Balance Hormones
As a mother of four navigating the complexities of pregnancy, PCOS and the symptoms of perimenopause, I understand the challenges of maintaining hormonal balance.
Understanding Perimenopause: The Overlap with Mental Health and the Importance of Education
Perimenopause is a natural phase in a woman’s life that signifies the transition toward menopause. It often comes with a host of physical and emotional changes, which can sometimes lead to misdiagnosis.
The Hidden Dangers of Long-Term Low Calorie Dieting for Women
As the days grow shorter and the temperatures drop, many of us find ourselves battling the winter blues. The seasonal shift can affect our motivation to stay active, especially for those who thrive on outdoor workouts.
Vitamin B12 – What you need to know
As the days grow shorter and the temperatures drop, many of us find ourselves battling the winter blues. The seasonal shift can affect our motivation to stay active, especially for those who thrive on outdoor workouts.
How to stay motivated through the winter
As the days grow shorter and the temperatures drop, many of us find ourselves battling the winter blues. The seasonal shift can affect our motivation to stay active, especially for those who thrive on outdoor workouts.
Exploring the Benefits of B12, Vitamin D, Vitamin C and Biotin
As we all search for optimal health and wellbeing, we often turn to various vitamins and minerals to support our body’s functions.
Four Pillars of Success
These four pillars form the bedrock of a successful and thriving life: sleep, nutrition, movement and hydration.
Nurturing your hair
Motherhood is a beautiful and transformative phase in a woman’s life. However, it often comes with various challenges, including postpartum hair loss which no one warned me about.
Navigating Menopause: A Journey towards female health and wellness
Menopause is a natural phase in a woman’s life that marks the end of her reproductive years. I will explore various aspects of female health during menopause and provide practical tips to navigate this transformative journey.
Parents, your mental health and the summer holidays
Read all about my new #mamagrafter initiative and why I’ve started it.
All about Testosterone
Testosterone is an essential part of your hormone balance. Too little or too much can affect you but it can present itself in different ways.
London Marathon 2023 – My Review
Since running this marathon I’ve had a lot of people ask me how it went.
Let’s talk Hyperthyroidism & Hypothyroidism
A diagnosis of hyperthyroidism vs. hypothyroidism, or vice versa, comes down to how much hormone the thyroid gland produces.
Functional and Feminine
How breastfeeding affects your mind, body – and as an exercising mama – your performance.I’ve tried and tested lots of different training methods and diets.
My Breastfeeding Journey
How breastfeeding affects your mind, body – and as an exercising mama – your performance.
Why going hard can hinder your results and progress
Being January, I expect most of you have made an effort to workout, diet and exercise. Here’s several reasons why going too hard can hinder your results.
Seasonal Affective Disorder
Seasonal Affective Disorder or SAD is also known as ‘winter depression’ and affects many people during these cold, dark winter months.
AB Separation Post Pregnancy – Diastasis Recti or Divarication
Ab separation post pregnancy is very common. You are not abnormal or alone if you are suffering from it.
Pregnancy and Postpartum Wellbeing
As a mother of 4, I feel like I’ve experienced the ups and downs of pregnancy and postpartum enough times to be open, honest and real about them all.
Body Fat – How to drop that midriff
If you’re into exercise and nutrition, you may have heard the phrase ‘abs are made in the kitchen’. Here’s why I couldn’t agree more.
Let’s talk about your relationship with exercise
Do you enjoy it? Do you dread it? Do you love it? Do you see it as the worst hour of your life?
Female Health and Polycystic Ovary Syndrome
One of the reasons I got into the health and fitness industry wasn’t just because I liked exercise. I was really intrigued with how the effects of exercise…
Marathon Training – What to expect
Have you taken on your first marathon? Or maybe even convinced yourself to do another one? Here’s what to expect as you train for your marathon.
Top reasons why you don’t see results when it comes to weight loss, fitness and strength
It’s been Christmas. We all ate too much, didn’t move as much as we should and maybe now feel stuck in a rut with no motivation. So why not take on a new…
Resilience and Mental Health
Resilience is the ability to recover from hard situations and bounce back to our ‘normal’ state. Life can be hard and testing. Unfortunately life makes us…
Strength Training for Runners
Us runners know one thing, and that’s we’re all not great at strength work (well I’m not anyway). It’s not because we’re not good at it, it’s because I think…
IT'S TIME TO GET YOUR #GRAFT ON!
Our exclusive range of Graft fitness clothing is designed to be functional and is manufactured using the latest technical fabrics. Once you get them on, you’ll instantly feel part of the #graft movement and be ready to tackle anything, including one of my fitness sessions!
