Align & Rise

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Align & Rise Sharing nutritional knowledge to improve overall musculoskeletal health for all ages.

Festive Challenge - Week 1 Complete!I'm so proud of how all of my clients have embraced this challenge throughout week 1...
19/10/2026

Festive Challenge - Week 1 Complete!

I'm so proud of how all of my clients have embraced this challenge throughout week 1. They're all getting their steps in, staying hydrated, taking time to read/journal, completing workouts, enjoying home-cooked food, and building great habits.

But more impressively, each and every one is doing this for themselves. They have chosen to prioritise how they feel over the next couple of months, and will end the year feeling healthier and stronger!

Here's a little peek into some of their challenges from last week. Keep up the amazing work as we enter week 2!

11/10/2026

Our challenge starts tomorrow!! 💪

AND YOU DON'T HAVE TO BE A CURRENT PT CLIENT TO TAKE PART

I'm opening up my Strong, Steady & Festive challenge to everyone, whether you're already training with me, or you want a little extra push in the run up to Christmas.

This challenge is about building small, achievable habits, moving a little more, consistency and feeling good.

For just £10 for 10 weeks (current clients get this included) you will get:

📱 Access to the Trainerize app to track habits, workouts, and progress
🏋‍♀️ 3 workouts per week
🤸‍♂️ Weekly mobility session
✅️ Daily and weekly habits to keep you accountable
1️⃣ Earn points for every habit, workout, and goal completed - and points will become PRIZES
👥 Structure, motivation and access to my little supportive community

If you want to join us and start building a great routine now, comment CHALLENGE and I'll send you through the details to sign up!

Looking forward to getting started 😀

Putting together something new for my clients this week! Now we're back into routine after summer holidays, I want to cr...
30/09/2026

Putting together something new for my clients this week!

Now we're back into routine after summer holidays, I want to create something a little different to help us all focus over the next couple of months.

Think ticking off small, achievable habits to encourage more movement, and consistency to help us feel good.

Individual goals, collecting points, and prizes!

More info coming soon... 👀

09/09/2026

When a storm rolls in...

Well our sunbathing was slightly interrupted today by a rather magnificent storm! So we hopped out the pool, and headed to the gym instead.

This is meant to be a truly relaxing holiday, but when the weather has other ideas, spending an hour moving my body actually felt pretty good! And we had the place to ourselves!

Now, I'm off to enjoy a cocktail 🍸 and hopefully resume the sunbathing/shade-hunting tomorrow.

07/09/2026

Client wins 🏆

Sometimes it's fitting into that loved pair of trousers, or hitting your goal weight.
Sometimes it's feeling strong as you hit that movement you've been working towards for months!

Did you know I also offer training online, as well as in-person? It's important to me as a coach to create a programme t...
02/09/2026

Did you know I also offer training online, as well as in-person?

It's important to me as a coach to create a programme that suits every individual, whether that's with me, in the gym, or at home.
Online training offers another option for you to get the personalisation you need in your workouts.

I get to know you, your goals, strengths, lifestyle, and experience, and your programme will be built around this. We still have regular check ins, to provide the structure, education and accountability to help you progress. You can train at home or in the gym - it's all the flexibility you could need!

You don't need to live near me to have me in your corner 🫶

If you've been thinking about investing more in your training, but regular face-to-face PT doesn't quite work for youright now, drop me a message with ONLINE and I'll tell you more.

After a fabulous few days away, it's back to work today! Over the weekend I've enjoyed a spa day, steak dinner, ch*****n...
25/08/2026

After a fabulous few days away, it's back to work today!
Over the weekend I've enjoyed a spa day, steak dinner, ch*****ne, fish and chips by the sea, lots of laughter and maybe a few more glasses of w**e. And I loved every minute of it making memories with family.

But it certainly feels good to move my body again today, and I was even craving the greenery in my food!

This may not be an ideal dinner, but from the options I had available (having not done the food shop yet), this isn't bad.
There's 45g protein, carbohydrates and healthy fats, plenty of fibre and a variety of vitamins.
For less than 650 calories.

So today I moved, got my steps in, got back in the gym, and made better choices with my nutrition.

It's okay to choose to make the memories, then come back to your routine.

Healthy eating doesn't have to mean giving up your favourite foods. When the majority of our diet is made up of nutrient...
18/08/2026

Healthy eating doesn't have to mean giving up your favourite foods.

When the majority of our diet is made up of nutrient-dense, whole foods that support our health, help us build muscle and maintain strong bones, there is absolutely still space for foods that simply bring enjoyment.

Look at your diet as a whole. If you are getting enough protein, carbohydrates and fats to support your daily energy needs, and eat a range of fruits and vegetables to meet your fibre requirements and consume a good variety of vitamins and minerals, it's okay to also enjoy that chocolate!

This may alter slightly depending on your current goals, but for a general way of eating healthily that you can sustain, concentrate on how you FEEL.

We work out to get stronger. We train to feel good in our bodies. We lift weights to grow muscle. But the real-world us...
09/08/2026

We work out to get stronger.
We train to feel good in our bodies.
We lift weights to grow muscle.

But the real-world use for that happens in IKEA! ☝️☝️

Building strength isn't just about the weights you lift in the gym. It translates into carrying that awkward box, lifting your heavy suitcase into the car, moving furniture, playing with the kids, climbing 4 flights of stairs at work, and maintaining this ability to continue doing the things you love as you get older.

We don't just train to be fit. We train to be healthy, and capable. For a long time!

Train for the life you want to live.

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Harlow

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