Run Fit Fordingbridge

13/10/2026

Dr Stacy Sims, exercise physiologist and one of the leading voices on female-specific training, is clear that well-structured high intensity (HIIT) work is one of the most valuable tools available to women through perimenopause and menopause, provided it is built specifically around how women's bodies respond.

Done well, this kind of training preserves lean muscle and bone density as oestrogen declines, helps to improve body composition, and helps regulate cortisol. But only if there is proper recovery between efforts. This training principle runs through the three HIIT style classes on the studio timetable, with each class ethos being based on the subtleties of HIIT training methodology.

Monday night HIIT is short max sprint efforts (also known as SIIT), followed by longer recovery based exercises.

FitBox pairs one-minute boxing combination rounds on the punchbags with recovery based strength exercises. It is a brilliant starting point if you are newer to this kind of training and genuinely good fun.

HIIT Adapt, on Friday mornings, uses studio bikes for sustained hard efforts with equal recovery throughout. It is low impact, which makes it a fantastic option if you are managing an injury or simply want a session that works hard without the impact.

Steady cardio such as running and cycling has its own well-evidenced benefits for women, for the heart, bones and mood, and I have written about that here: https://www.runfitfordingbridge.co.uk/post/cardio-benefits-for-women-running-cycling-triathlon
You can find out more about our classes by visiting https://www.runfitfordingbridge.co.uk/womensfitness

11/10/2026

FitStart: Women's 6-Week Beginner Strength and Confidence Programme with Weights, Breamore.
Starting out with weights can feel daunting, especially if you're not sure where to begin or worried about getting the technique wrong in a busy gym.
FitStart is for women who are new to fitness, returning after a break, or who want to build real confidence with weights and proper technique, in a small group of no more than 4 women at our Breamore studio near Fordingbridge.

Over the six weeks you'll have five semi-private coaching sessions and one full small group class, building technique and confidence at a pace that suits you, with basic nutrition guidance alongside it.

By the end you'll feel stronger and more confident, with a solid foundation to keep building on, including moving into our regular studio classes if that feels like the right next step.

"Having only 4 on the course means you have individualised attention in a supportive environment."
"Thank you Sue for enabling me to get fitter, stronger, healthier and believe in myself again."

The final programme of 2026 starts Friday 30th October at 12:00, with just 2 places left. Booking is open online now.
https://www.runfitfordingbridge.co.uk/fitstart

10/10/2026

08/10/2026

In my last post I wrote about how much strength training can help through perimenopause and menopause, protecting bone density, muscle mass and long term health.

But knowing that strength work matters is one thing. Knowing where to start, how to choose the right weight, or whether your technique is right, is another, and it's one of the biggest reasons women hold back from starting at all.

That's exactly why FitStart exists. Five semi-private sessions, small group, just four women, learning proper movement and how to choose the right weights, at a pace that suits you. By the end, you'll have the confidence and technique to move into strength training with a clear idea of what you're doing.

The next programme starts 30 October.

Discover more about Run Fit Fordingbridge, the studio and how to become part of the community at .

06/10/2026

The British Menopause Society is clear that exercise supports mind, body and soul through perimenopause and menopause.

Strength training helps counter the muscle loss and slower metabolism that come with falling oestrogen. Weight-bearing activity protects bone density and regular movement is linked to real relief from stress, anxiety and poor sleep, alongside better heart health and less joint and muscle pain.
Their guidance points to three types of activity working together: strength work for the major muscle groups, regular cardiovascular activity, everything from walking to cycling, and restorative movement like yoga, Pilates or PureStretch for recovery and flexibility.
Energy, motivation and mood can all dip during perimenopause and menopause, which makes it harder to do this on your own. That's why being part of a supportive community, with classes kept small, can help give you the boost you need to do the things that help, consistently.

Discover more about Run Fit Fordingbridge, the studio and how to become part of the community at the Run Fit Fordingbridge website.

01/10/2026

Today marks the start of Menopause Awareness Month, with the 18th October being World Menopause Day.
At Run Fit, this is something we talk about all year round, but it's a great opportunity to take the time to focus on this subject and how finding ways to be active, eat well, recover well and have community around you can really help. As someone navigating this stage myself, it's something I know a bit about.

29/09/2026

Our October sound bath session is now full, but if you would like to join the waiting list, you can do that online via the booking page on the Run Fit website.

Looking ahead to the rest of autumn and winter there are two more sessions coming up designed to help you relax and restore.
The first will be our Yoga Nidra guided mediation session led by Helen on Friday 20th November at 6:30pm.
Then on Thursday 3rd December at 6:30pm, Julie returns for our final Sound bath of this year. In this session the resonant tones of Tibetan singing bowls help your body release tension, and your mind relax.

Booking for both these sessions opens online 30 days before. If you'd like to be first to hear as soon as booking opens, email me at [email protected] and I will add you to the mailing list.

Discover more about Run Fit Fordingbridge, the studio and how to become part of the community by going to the website.

24/09/2026

October is Menopause Awareness Month, and it felt like the right time to talk about how we support women through this stage at Run Fit.
Movement plays a real role here. Strength training helps protect bone density and muscle mass through the hormonal changes of perimenopause and beyond. Staying active also supports sleep, mood and energy, all of which can shift during this time. And training alongside other women going through the same stage of life brings a kind of support that's hard to find elsewhere.

Every class we run is small group and coached, so wherever you're starting from, you'll get guidance suited to you rather than a generic plan.
If it's rest and recovery you're after alongside your training, our sister space Sanctuary, also based on the Breamore Estate, offers massage and treatments that support the body through this stage too.
You can find out more at runfitfordingbridge.co.uk/sanctuary.
Discover more about Run Fit Fordingbridge, the studio and how to become part of the community at www.runfitfordingbridge.co.uk.

22/09/2026

fI the thought of walking into a fitness class and not knowing what to do has ever put you off starting, FitStart was built for exactly that.

Five semi-private sessions, small group, just four women, focused on learning proper movement and how to choose the right weights, at a pace that suits you.

A lot of women hold back from strength training because they're not sure how much weight to use, or worry about getting it wrong. FitStart works through that properly. You'll learn how to judge the right weight for you, how to progress it as you get stronger, and how to move with good form so you feel steady and capable rather than guessing. Whether you're completely new to exercise or coming back after a break, you'll leave each session a little more confident than you arrived.

By the end, you'll have the foundation to move straight into our regular small group classes at the studio in Breamore, if that feels like the right next step for you. Most women who complete FitStart do, already knowing what they're doing and feeling part of the community from day one.

The next programme starts 30 October. Discover more about Run Fit Fordingbridge, the studio and how to become part of the community at www.runfitfordingbridge.co.uk

20/09/2026

New blog post!

If cardio isn't your favourite part of training, it's worth knowing what you might be missing out on. Research shows regular cardio, even in small amounts, lowers the risk of heart disease and certain cancers, supports bone density, and improves blood pressure. There's a real mental health benefit too.
You can read more by visiting the website or by following the link in bio