I WANT TO BE

Take your first step, make your pledge today and become fitter, stronger and healthier.

Learn to Fuel

Transform your relationship with food, feel energised and develop sustainable healthy eating habits for life.

Why is it good for me

Working with Her Spirit’s resident ‘Fuel Coach’, you will learn simple rules that can transform your relationship with food, pick up a library of delicious recipes for healthy plates and better understand how to fuel yourself in a smart and sustainable way. This programme is totally flexible, it can be done at any time and Her Spirit’s ‘Fuel Coach’ is available through direct message for personal help and support.

How to get started

Sign up and start our 6-week Learn to Fuel programme which is designed to help you understand nutrition and take the confusion out of how to eat more healthily.

 

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Her Spirit Programmes for Premium members:

6-Week Learn to Fuel

Watch our 30-minute weekly Fuel video and supporting tools to help you learn the basics of nutrition and how to fuel well. 121 coaching available.

Delicious healthy recipes

Pick from a variety of pre designed healthy plate recipes. Easy to follow recipes using every day ingredients and suitable for the whole family.

Podcast

BBC Breakfast presenter Louise Minchin and Triathlon presenter Annie Emmerson host the Her Spirit podcasts.

Why is it good for me

BBC Breakfast presenter Louise Minchin and BBC Triathlon presenter Annie Emmerson host series 2 of the Her Spirit podcasts. In these podcasts you will hear from phenomenal women in the world of sport and business, talking about the desires, vulnerabilities and spirited ways. This podcast is fun and engaging and will give you a weekly does of inspiration and the motivation to tackle  the daily challenges of life.

How to get started

You can listen to the Her Spirit Podcast for free via the Her Spirit app, apple podcasts, google play, Spotify and most podcast apps and providers.

 

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Listen to the Her Spirit Podcast

Listen via the Her Spirit App, Apple Podcasts, Google, Spotify.

Master Your Mind

Learn how to build your mental wellness tool box to help you cope during times of stress and anxiety.

Why is it good for me

Looking after our mental health is important for all of us – whether we are living with a mental illness or not. Just like with physical health, there are things we can all do to help us look after our mental wellbeing and face the challenges life throws at us!  Master your Mind will take you through a series of steps to help you understand what good mental health is and how to develop the skills to achieve it day to day.

How to get started

Sign up and head to the Master your Mind section in the Her Spirit app and start to work through 6 simple steps.  You can also join the Mind group and get tips and support from our fabulous  Mind Coach.

 

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Her Spirit Programmes for Premium members:

Her Spirit 7-Day Reflection Diary

Download and complete the 7-day Her Spirit Mind, Body and Fuel diary to help you understand where you are at with your Mind, Body and Fuel.

How to set achievable goals

Her Spirit vision board and goal setting tools will help you set realistic and achievable Mind, Body and Fuel goals.

Meditation

Her Spirit Meditation is both an introduction to meditation and a tool for those who meditate regularly.

Why is it good for me

Having been scientifically proven to improve focus and decision making as well as reduce anxiety and depression, meditation is a great way to drastically enhance your well being without having to really lift a finger. Her Spirit’s Meditation Challenge, with daily reminders and recordings starting from just 5 minutes in length, will help you calm your mind to racing thoughts and gain some space.

How to get started

Get started with our 10-day meditation challenge or relax into 21-days of calm.

 

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Her Spirit Programmes for Premium members:

10-Day Meditation Challenge

10-daily meditations helping you learn the basics of meditation.

21-Days of Calm

Discover your inner calm with 21 short meditations of 10 minutes or less. This series is designed to help you master the art of meditation and create a regular meditation routine.

Walking

Try our easy to follow 6-week walking plan to help you get more moderate intensity activity into your day.

Why is it good for me

Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier. Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier

How to get started

You do not have to walk for hours. A brisk 10-minute daily walk has lots of health benefits and counts towards your recommended 150 minutes of weekly exercise. Join the community, stay motivated and join us on one of our many group challenges.

 

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Her Spirit Programmes for Premium members:

Start Walking

6-week structured walking plan designed for people at the start of their activity journey.

Running

Learn to run by feel and not distance with our 5km, 10km run plans and 6 week RunBetter Together programme.

Why is it good for me

Running is a great way to increase your overall level of health. It can improve heart and lung health, increase joint strength and stability, reduce your risk of chronic illnesses such as heart disease and type 2 diabetes. Running will also help to improve mental wellbeing and can reduce symptoms of anxiety, depression and stress, and simply improve your mood.

Her Spirit created the RunBetter Together programme to ensure no woman was left behind on their running journey. Unlike many other running plans, the main emphasis of this program is to go with how you feel rather than following a set distance or duration that can leave you disheartened on a bad running day.

How to get started

Whether you are new to running or an existing runner looking to develop your speed or distance then Her Spirit Coaches will help you achieve your goals.  Start RunTogether anytime,  join the community running conversation, find Her Spiriters to run with locally and take part in Her Spirit challenges and events.

 

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Her Spirit Programmes for Premium members:

RunBetter Together

Our free 6-week programme is designed for both beginners and regular runners helping you to run technically well and making running more enjoyable.

Structure Running plans

Follow our 5km and 10km running plans, complimented by our Live and playback classes to help you develop your speed and endurance. 121 coaching available.

Swimming

If swimming is your love or you want to improve we have got you covered with our all ability swim plans and coaching support.

Why is it good for me

Swimming is a great all-round activity. It’s low impact and will help you build fitness, endurance, muscle strength and help you maintain a healthy weight, heart and lungs. Swimming indoor or outdoor is also a great way to relax, unwind the mind and boost your mood.

How to get started

Get the most out of your swimming with the Her Spirit swim plans and top tips.  Our swim plans are fun giving you a goal to focus on and provide a weekly structure to follow.  They also help to  develop your swimming technique and overall fitness.  Join the community swimming conversation, find Her Spiriters to swim with locally and take part in Her Spirit challenges and events.

 

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Her Spirit Programmes for Premium members:

Her Spirit Swimming Plans

Use our 400m to 5km structured training plans to help you develop your swimming fitness and capability. 121 coaching available.

Swimming Technique videos

Learn how to develop your freestyle and general swimming technique in both the pool and open water.

Cycling

Her Spirit’s 6-week Bike with Confidence programme is the perfect first step into cycling and developing your bike skills.

Why is it good for me

Cycling can be one of the most physically and mentally rewarding ways of exercising. Bike With Confidence is a structured six week programme that helps those new, or even returning, to riding navigate some of the seemingly daunting aspects of cycling. Amongst other useful tips, you’ll learn how to ride with control, what to wear, master your bike’s gears and how to plan and ride a route safely. 

How to get started

You can start anytime, and the team of Her Spirit cycling coaches will guide you week by week on your journey to biking confidence.  Join the community cycling conversation, find Her Spiriters locally to ride with and take part in Her Spirit challenges and events. 

 

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Her Spirit Programmes for Premium members:

Bike with Confidence

Our 6-week programme is the perfect first step into cycling. Learn how to mount, dismount, ride with control, corner, use your gears to best effect and much, much more. 121 coaching available.

Cycling Challenges

Join one of our community based cycling challenges and monthly cycle rides (location dependant).

Strength

Being strong is at the heart of the Her Spirit philosophy. Build your strength with our weekly strength classes and challenges.

Why is it good for me

As adults we should aim to be active everyday and incorporate 2 strength sessions per week that work all major muscles.  Her Spirit strength sessions help you build lean muscle and burn body fat more effectively than many other cardio activities.   Regular strength training not only a good way to lose and manage your weight it is the best way to increases bone density, reducing risks of osteoporosis.

How to get started

Join in a range of strength based live classes every week with resident strength coach Mel Young.  Our programme of Live weekly classes has been specifically design to help you achieve the NHS recommend strength sessions each week as well as building your own body confidence.

 

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Her Spirit Programmes for Premium members:

Weekly Live Classes

Access our twice weekly strength session live or playback anytime. 121 coaching available.

Yoga

Her Spirit Yoga is great for all levels and is perfect for those new to exercise and those regularly cycling, swimming and running.

Why is it good for me

Yoga is an ancient form of exercise that focuses on strength, flexibility and breathing to boost physical and mental wellbeing. Many scientific studies have shown yoga is a safe and effective way to increase physical activity, especially strength, flexibility and balance. Yoga is a great way to start your active journey and a must for those already active and walking, running, cycling and swimming on a regular basis.

How to get started

Her Spirit has a well developed library of yoga classes from 15-minute get started sessions to 30 minute sessions focused on your hips, back and glutes.  Why not join our regular weekly live yoga class or work though our playback live sessions to fit your schedule.

 

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Her Spirit Programmes for Premium members:

Yoga on demand

30-minute yoga sessions for all levels. Watch anytime.

Weekly Live classes

Weekly live yoga class for all levels. Playback anytime.

iMoveFreely

iMoveFreely® is a unique programme helping you to gain; better posture, increased mobility and reduces tightness.

Why is it good for me

The iMoveFreely® Programme is a series of low grade exercise technique, which have been designed through over 25 years of research, into a logical, evidence based system that makes exercise prescription safer.  Previously these techniques have only been available to high level athletes, however, increasingly they are being recognised as the fundamental basics for anyone wishing to achieve the ability to move more freely.

How to get started

Sign up and get started with the 9-week iMoveFreely delivered by programme creator and biomechanics expert Rachel France.  Rachel will guide you though a series of muscle energy techniques (MET’s or anti-spasms), nerve mobilisations & pure joint mobilisations. Along with strengthening & conditioning exercises.  iMoveFreely is a low grade & easy to perform by anyone of any level, ability or age.

 

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Her Spirit Programmes for Premium members:

iMoveFreely Live Playback

Access our library of weekly playback sessions. Play back anytime.

Core

Our 15-minutes Core series will help you get stronger, feel more confident and support your body to be more efficient.

Why is it good for me

Functional core training is about power, strength and stabilisation. Core muscles create a solid base for your body, allowing you to stay upright and stand strong on your two feet. Core work allows you to stabilize your spine, which improves and controls your posture.  Aerobic exercise and muscular fitness are the primary elements of most fitness programs and should always include a regular mix of core exercises.

How to get started

Her Spirits Core workout of the week is a great way to get some high quality core work into your weekly schedule.   Each week you will have a new and progressive core session to complement your other activities.

 

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Her Spirit Programmes for Premium members:

Core workout of the week

Brand new core workout of the week available each week. Perfect to fit into your weekly schedule.

HIIT

If time is against you our 30-minute HIIT Live and playback classes are perfect. Great for fitness, strength and feeling amazing!

Why is it good for me

HIIT workouts generally combine short bursts of intense exercise with periods of rest or lower-intensity exercise. As workouts go, HIIT gives serious bang for its buck. If time pressures are tight, you can squeeze an effective full-body workout into a just 20 minutes.  The single most well-established benefit of interval training has to do with heart health. Intervals can boost cardio-respiratory health with a smaller time investment compared to continuous forms of exercise

How to get started

Her Spiriters love a bit of HIIT and we offer 2 fun Live weekly High Intensity classes.  Join Mel Young for full body weight HIIT or Rachel France for an aerobics based HIIT sessions and take your training and cardio respiratory system to the next level.

 

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Her Spirit Programmes for Premium members:

Weekly Live classes

Access our 2 weekly 30-45 minute of HIIT classes. Playback anytime.

Indoor Cycling

Twice weekly indoor cycling sessions suitable for all abilities that will help develop bike fitness and bike handling confidence.

Why is it good for me

Indoor cycling is a convenient, time efficient way to improve your stamina, speed, cardiovascular fitness and more. Not only will your legs get a serious workout you’ll have a steady stream of feel-good brain chemicals called endorphins running around your body!

How to get started

Join Michelle Sharland our qualified Level 2 British Cycling coach for 2 weekly indoor Live cycle sessions. These structured coached sessions build your speed, endurance and hill climbing abilities as well as developing your riding technique.  All you need is a static bike or cheap turbo trainer to get started.  If you are an existing Zwift user then follow Michelle as she will invite you onto the weekly Zwift ride.

 

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Her Spirit Programmes for Premium members:

Weekly Live Classes

Access our 2 weekly 45 minute indoor classes. Playback anytime. 121 coaching available.

Triathlon

Join other like-minded women taking part in triathlon for the first time. Access coaching plans, coaching tips and techniques.

Why is it good for me

Triathlon and its individual activities of swim, bike and run really are the perfect combination to enhance health and wellbeing.   Triathlon is a friendly sport which delivers a huge hit of both physical and mental health benefits and offers the perfect challenge for someone looking for a bit of adventure.  Triathlon really is for anyone!  If you have never done a triathlon before then join other like-minded Her Spiriters taking part for the first time.

How to get started

We know joining a triathlon club isn’t for everyone and can seem very daunting when you are relatively new to the sport. If you have dipped your toe in the triathlon water and keen to do more or want to do your first triathlon then Her Spirit offers a fun, friendly way to support you on your personal triathlon journey.  Join the community triathlon conversation, access our structured coaching programmes,  learn from other Her Spiriters triathlon experiences and take part in Her Spirit challenges and Triathlon events together. 

 

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Her Spirit Programmes for Premium members:

Coaching Programmes

Access Super Sprint, Sprint and Standard distance triathlon plans and expect coaching advice. 121 coaching available.

Her Spirit Triathlon Club

Join the Her Spirit British Triathlon registered club and take part in club based events together.

Menopause

Supporting you to better understand the menopause, the symptoms affecting you and how to mange them.

Why is it good for me

Understanding the menopause and symptoms to related to menopause is important for every woman.  Many women are still being given inaccurate information and are being denied HRT from their GPs. Her Spirt working with our resident GP Dr Nighat Arif and Fuel Coach Jesse Lambert- Harden will help you navigate this complex area of women’s health.

How to get started

Sign up, join the menopause group and get stuck into our menopause section.  The first step on your menopause journey will be to understand where you are at with your Mind, Body and Fuel and with our support help you identify ways to mitigate or manage your symptoms.

 

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Her Spirit Programmes for Premium members:

Menopause Group

Join our dedicated menopause group for advice and guidance on how to manage your menopause. Take part in regular Q+A's with our menopause experts.

#YourBestYearYet

Help us to inspire the nation to be fitter, stronger and healthier by sharing your journey on social media using the official hashtag #YourBestYearYet

BECOME A PARTNER

We need your support to inspire more women to start their active journey chasing their mindset towards exercise forever. Get in touch to find out how you can support us.