Root Cores

Root Cores ADHDer
Parent of 3
Running Coach-Health Coach-Nutritionist
GB Age Group Athlete
www.rootcores.com

13/08/2026

The happy middle ground between going it alone and 1:1 coaching 💚

Sometimes you know what you should be doing. The difficult bit is actually doing it consistently – especially when life, work, family, hormones, injuries and everything else get in the way.

That’s where support and accountability can make such a difference.

I’m launching a new 6-month small group coaching programme, with a maximum of just 15 women.

We’ll work on:

🥗 Nutrition
💪 Strength
🏃‍♀️ Sustainable training
📊 Making sense of your health & training data
❤️ Recovery, consistency and long-term health

You’ll have a monthly live coaching session, a personal check-in with me every week, ongoing WhatsApp support and, importantly, a small group of women in your corner to pick you up when things get tough and celebrate the wins with you.

You’ll still be working towards your own goals – this isn’t 15 people following the same programme.

£59 per month for six months – less than £2 a day.

A clear start. A clear finish. Six months to see what you can actually change when you have the right support around you.

I’m putting together the first cohort now, so if you’d like to know more, just get in touch. No code words required 😉

Over the years, I've realised there are three assumptions people often make about someone who trains consistently.🗨️ "Yo...
22/07/2026

Over the years, I've realised there are three assumptions people often make about someone who trains consistently.

🗨️ "You've never struggled with your weight or training."

Actually, I did. For around 30 years.
I spent years chasing quick fixes, trying to out-train poor nutrition and wondering why nothing seemed to stick.
It wasn't until I understood what my body needed, and built habits that fitted my life, that things started to change.

🗨️ "Your job keeps you fit."

These days, yes.
But that wasn't always the case.
I made a conscious decision to change careers because I wanted to spend my time doing something I believed in. Staying active is part of my job now, but it started long before that because I realised how much better I felt when movement became part of everyday life.

🗨️ "You've got more time than I have."

Life is just as busy as it is for most people. The difference is that I've learnt to protect time for the things that keep me well.
Over the years, training has become my time. It's where I clear my head, process my thoughts and look after myself. It's my meditation, and my medication.
I've learnt that if I don't make time for my health now, there's a good chance I'll have to make time for poor health later.
That doesn't mean I never miss a session or that life doesn't get busy.
It just means I've decided that looking after myself isn't the thing that gets pushed to the bottom of the list.

I'm interested to know...
Which of these assumptions do you hear most often?
Or is there something else that people say about making time for exercise that you don't think is true?

**Unpopular opinion...**I have ruminated on this for a long time - I have mixed feelings about Couch to 5K.Not because I...
22/07/2026

**Unpopular opinion...**

I have ruminated on this for a long time - I have mixed feelings about Couch to 5K.

Not because I don't want people to run. It brings me SO much joy seeing people discover running. It changes lives, I still remember how it changed mine 10 years ago.

But here's what bothers me...

When children learn to run, they don't start with 5K.

They sprint. They play. They run 50m, 100m, 200m, 400m. They build strength, coordination and resilience over years. In athletics, it takes 11 years before young athletes are even allowed to race 5K and 15 years before they can race 10K under England Athletics age rules.

As adults?

We often go from the sofa to 5K in 9–12 weeks using a free app.

Usually with no strength training.
No coaching on technique.
No education on recovery.
No understanding of training load.

Sometimes we're carrying extra weight.
Sometimes we're already dealing with insulin resistance, joint pain or other metabolic health challenges.

Then we finish our first 5K...

What next?

Run further?
Run faster?
Sign up for a half marathon?

This is where I start to worry.

Not because people are running, but because they're often trying to build more running onto bodies that haven't yet built the strength to support it.

I see the injuries.
The recurring niggles.
The physio appointments.
The K-tape.
The frustration of people who only just discovered something they love, only to have it taken away because they're injured.

It doesn't have to be this way.

Finding the joy of running should be the **start** of the journey, not the finish line.

The next step should be learning how to become a resilient runner. Building muscle. Recovering well. Fueling properly, EVEN when the goal is weight loss. Understanding training load. Developing movement quality.

That's what creates runners who are still enjoying it 5, 10 or 20 years later.

Running and training sustainably shouldn't be a well-kept secret.

That's exactly why I coach the way I do. Whether you're just starting out or already running regularly, my goal isn't simply to help you run further or faster—it's to help you build a body that can keep running for decades to come.

There’s a reason your brain can feel less flexible in perimenopause.One of the key players is something called BDNF — sh...
19/01/2026

There’s a reason your brain can feel less flexible in perimenopause.
One of the key players is something called BDNF — short for Brain-Derived Neurotrophic Factor.
Think of BDNF as the brain’s adaptability and resilience support. It helps your brain:
• form new connections
• regulate mood and stress
• recover from challenge
• feel mentally clear rather than overwhelmed
In perimenopause, fluctuating hormones and chronic stress can reduce BDNF — which is why many women experience brain fog, emotional reactivity, or ADHD-like symptoms for the first time.
The good news?
Appropriately introduced training is one of the most effective ways to increase BDNF — even if you’ve never exercised before.
I’ve written a new blog explaining how perimenopause affects the brain, why ADHD language suddenly resonates for so many women, and how training can become a powerful tool for mental clarity and quality of life.

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Lake 62
Ashton Keynes
SN6 6QX

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