Contour Movement

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Contour Movement

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🌿Movement is Medicine
💪🏻 Level 3 Personal Trainer 📚 Physio student
🧘‍♀️Yoga + hands on therapy for tired adventurers
⛰️ Future Mountain Leader in the making

21/09/2026

came to me with a niggly glute just one week out from the gruelling Strathpuffer 24 hour mountain bike race…

We talked through his symptoms, what was flaring the issue and how he could sensibly manage it in the lead up to and during the event.

Because no one likes being told all their training is going down the pan because of an injury. 😅

So, we put a plan in place to get to the start line in the best shape we could with very limited time.

And not only did he complete the race, he smashed it outta the park!! 🤩

Niggles don’t always have to stop us.
Sometimes we just need to understand what’s going on, manage the things we can control and find a sensible way to keep moving towards the goal.

The aim isn’t always to be 100% pain free before you can do what you love.
It’s about making informed decisions and giving yourself the best chance of doing it well! 🚲

23/08/2026

I took 5 FULL days of rest

And here’s what happened…

Absolutely NOTHING!!

No fitness disappeared.
No strength vanished.
No muscles fell off.
And surprisingly, the world kept turning.

Sometimes we get so caught up in doing more, that we forget recovery is actually part of the training.

Taking a few days off doesn’t undo all the work you’ve put in.

Sometimes it’s exactly what allows you to come back feeling better, fresher and ready to train again.

Rest days aren’t wasted days.

And yes, I’m telling myself this as much as I’m telling you!!

18/08/2026

I didn’t shout about this loud enough…

I’m now a fully qualified Physiotherapist. 🎓

Which means I can now bring together the two things I’m most passionate about

performance and keeping people moving.

🏃‍♀️ Want a running plan built by someone who has spent years studying biomechanics, movement and injury?

🏋️‍♀️ Want a strength programme designed to make you stronger, more resilient and better equipped for the demands of your sport?

💪 Want to combine running and strength without constantly feeling like one is compromising the other?

That’s where I come in.

As a physiotherapist AND strength & running coach, my goal isn’t simply to get you through a training plan.

It’s to help you understand your body, build the strength and capacity you need, manage the bumps along the way and keep progressing with confidence.

Whether you want to lift heavier, run faster, tackle your first race, return from injury or simply become a stronger, more capable version of yourself.
I want to help you get there.

And I’m currently opening TWO spaces for new coaching clients.

If you’re ready to train smarter, get stronger and see what you’re capable of…

Message me “COACHING” and let’s chat.

Your training should work with your body, not against it.

17/08/2026

I pushed too hard.

And now my body is enforcing the rest I probably should have taken sooner. 🙃

But it leaves me wondering…

Could I have caught this earlier?
Should I have taken time off sooner?
Or would this have happened anyway?

These days, we’re constantly told to “listen to your body.”

But if we listened to every ache, every tired day and every little niggle, we’d probably take far more days off than we actually need.

On the flip side, there’s a danger of pushing through exhaustion, ignoring the warning signs and turning something small into something much bigger.

It’s a fine line.

And unfortunately, there isn’t a magic formula for finding it.

Everyone is different.
Different bodies. Different training. Different lives. Different tolerance.

Discipline and routine are brilliant things to build and bloody hard to break.

But knowing when to step back?

That’s part of the journey too.

So how do we learn to differentiate between pushing when we need to and backing off when we need to?

I’m still figuring that one out too…

👇 Tell me - are you more likely to stop too soon or push too long?

05/08/2026

Two inappropriate things were said to me in the gym today.

The first…

“Are you finished with the bench or are you just sitting there?”

I was in the middle of a 2 minute rest between heavy sets.

No… I’m not finished. That’s how strength training works.

And it got me wondering… would you walk up to a bloke lifting heavy and say the same thing?

The second…

“I know I shouldn’t say this, but you have nice legs.”

I appreciate that it was probably meant as a compliment, but you’re old enough to be my granda and it was said in a way that made me feel uncomfortable.

The gym should be somewhere people can train without being rushed, judged or made to feel awkward.

A good rule of thumb? If you’re about to start a sentence with, “I know I shouldn’t say this…” then just don’t say it!

23/06/2026

A client recently told me she felt nervous jumping in the gym.

And I used to feel exactly the same.

I worried about jiggling.
I worried about missing the box.
I worried that everyone was watching me.

But the reality is that most people are far too busy worrying about themselves to care about what you’re doing.

And while jumping might feel a bit awkward, it’s one of the best things we can do for our bone health.

Our bones need impact to stay strong. As we get older, maintaining bone density becomes increasingly important and exercises like jumps, hops and skips provide a stimulus that strength training alone can’t fully replicate.

So if you’ve been avoiding jumping because you feel self conscious, this is your reminder that being a little uncomfortable today could help keep you stronger, healthier and more capable for years to come.

So get jumping!!

19/06/2026

You can’t train legs because you’ve just gotten a shiny, new tattoo…

So instead of skipping training altogether:

✔️ Scapular control
✔️ Biceps & triceps
✔️ Core stability

30 minutes.
A dining room chair.
A towel.

That’s it.

The best workout isn’t the perfect workout.

It’s the one you can do with what you’ve got today.

Save this for the next time life throws a spanner in your training!

12/06/2026

Creatine has to be one of the most misunderstood supplements out there.

People worry about water retention, weight gain and side effects, yet it’s one of the most researched supplements available and consistently shown to improve strength, power and lean muscle mass.

The reality?

→ The initial weight gain is mostly water stored inside your muscles.
→ It doesn’t build muscle on its own - it helps you train harder and get more from your workouts.
→ It may even have benefits beyond the gym, including brain health.
→ 3-5g per day is enough.
→ Timing doesn’t matter nearly as much as consistency.
→ Creatine monohydrate is all you need.

If you’ve been put off by the scales creeping up a little, don’t let that distract you from the bigger picture.

Have I convinced you yet!? 🤔

11/06/2026

After sharing yesterday that I wasn’t sure I liked my photoshoot pictures, a lot of people encouraged me to take a second look.

And they were right.

The photos hadn’t changed.

But what I saw in them had.

We’re often so busy focusing on the negatives that we miss the positives completely.

The awkward pose.
The imperfect hair.
The things we’d do differently next time.

And in doing so, we overlook the strength, the discipline and the hard work that got us there in the first place.

These photos aren’t perfect.

But they do represent 12 weeks of consistency, stepping outside of my comfort zone and proving to myself that I can do hard things.

And for that, I’m pretty proud.

The next chapter starts now. 💚

Address

Wick

Website

http://www.contourmovement.com/

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