Running Tips For Beginners by Laura Scanlon

We all have to start somewhere and there is no time like the present. I have compiled the answers to your questions about how to start running.

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Lets Talk Running


How do I start?

It is as simple as putting your trainers on and leaving the house. Anywhere from 10-30 minutes is great. Just start walking then jog for 1-2 minutes then back to walking again. Keep doing for the amount of time you wish. A minimum of 10 minutes initially, working up to 30 minutes. Do this 3/4 times a week until you can run for 30 minutes with no breaks. It will take time but persistence is key. A stop watch is handy but alternatively I like to use lamp post to lamp post if on the road for speed training but the same concept can be used when training to run. Walk to one lamp post then run to the next and so on for the duration of the run/walk.

Should I do other training as well as run?

Yes. Bodyweight and light weight training will really help with your running. The stronger the body is, the better you will carry yourself when running. Core exercises are extremely important, look at exercises that isolate the glutes and abdominal areas. Planks, glute bridges, light dumbbell arm exercises are a good start. These exercises can do done on the same day as you run, either before or after or alternatively on a day you do not run. 

Should I take rest days?

Yes. Rest and recovery is essential in order for your body to adapt and muscles to grow. Self-myofascial release is a term for self-massage to release muscle tightness or trigger points. This can be performed with a foam roller, lacrosse ball. By foam rolling specific muscles on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice. This is also known as active recovery, so on your "day off" don't sit around feeling stiff and sore, get up and get foam rolling. 

Do I need proper running gear?

Not necessarily, but what you do need (for women) is the correct training bra that fits well and supports. Cotton On Body have a new high impact range for bigger busted women who enjoy high intensity workouts like running. I have tried and tested this myself and the quality and support is perfect. Correct running shoes are also essential for preventing injuries.


Should I warm up before I run?

Yes. The body will run and feel more fluid when you have gently warmed up. Here is a warm up I like to do before I head out. 4 Rounds of the following. 

  1. High Knees on the spot X 40
  2. Kick Backs X 40
  3. Jumping Jacks X 40
  4. Air Squat X 20

Complete some light stretches after the warm up and after your run.

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Listen to Your Body!

If you start to feel aches and pains that don't go away after a few days, it's time for active recovery like we spoke about in the above post. Pushing too hard will only set you back. Ease up a bit, and you'll continue to improve without injury.

Happy running :)



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In need of some motivation? by Laura Scanlon

We all have times where it takes seeing something motivational to give us that lift we need. Below are my top tips for getting motivated this week.

My top fitness tips:

  • Bodyweight training - Bodyweight training helps increase lean muscle mass in individuals, especially when combined with aerobic activity. It was a big fitness trend in 2017  and although it has always been there right in front of us it is a simple but very effective way to workout and guess what? Its doesnt cost you anything. You literally need your body and some space. So tell me this, where is the excuse now? Visit my instagram @laura_bodyzone for home bodyweight workouts. 


  • Slow & Steady - this is the pace you should go at. If you were all buzzed up in January and trained a bit too much, chances are you are feeling tired this month. That is why your goals should be at a steady pace and dont feel you have to try every fitness class out in the first month of the year. The risk you run is burning yourself out and getting sick. So please take it at a good slow & steady pace. 


  • Fitness tracking watches - I find my Fit Bit very motivating and they help keep track of your sleep pattern, calories, steps, heart rate, millage. Pretty cool.


  • Running - Sign up to my latest FREE ebook and receive my favourite short and sweet fat burning workouts. Running is the most accessible type of exercise, if you own a pair of running shoes, then you have no execuse ;)


  • Personal training - is a great way to really learn from a fitness professional who is educated in the areas you may struggle with. Working with a personal trainer can also help change your attitude about training and your outlook on being physically active.


  • Recovery - rest and recovery is essential in order for your body to adapt and muscles to grow. Self-myofascial release is a term for self-massage to release muscle tightness or trigger points. This can be performed with a foam roller, lacrosse ball. By foam rolling specific muscles on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice. This is also know as active recovery, so on your "day off" dont sit around feeling stiff and sore, get up and get foam rolling. 


  • Cut out the alcohol - I always try my best to practice what I preach because alcohol can really be detrimental to seeing results and also to performance. There is also a high sugar content in most alcoholic beverages and that doesnt help play a good role to your mid line. If you are going to have a drink, keep it clear like a vodka, soda fresh lime. While you are at it, really cut back on sugary drinks and sugar in general. (note to my inner sweet tooth)
 Exercises like Squats are a great way to tone and strengthen the muscles of your buttocks--gluteus minimus and maximus--and your thigh muscles, the hamstrings and quadriceps

Exercises like Squats are a great way to tone and strengthen the muscles of your buttocks--gluteus minimus and maximus--and your thigh muscles, the hamstrings and quadriceps

Feel free to mail with any question

Laura xx

A moment of clarity by Laura Scanlon

Since the day I turned 29 on the 22nd of January 2017 I fretted about turning 30. It wasn't because I wasn't happy with my life, I really was but it was just this thing that I couldn't control. Thirty just sounds so....thirty! I was thinking that I was suddenly going to be old, the cracks were going to start in my young skin. The years of being in the sun were going to come back and bite me. Then it all became very obvious that it was an age thing. I'm not going to lie to you, this was in my head almost for the whole year. This fear of being out of my twenties and being a thirty year old women. I spoke to a few people about it, like my boyfriend (who just rolled his eyes and kept saying i'm a baby, as he is 43) and my close friends and family. They all said the same but it never made an impact, I just kept thinking about it.....THIRTY. UNTIL, last week. Yes, only last week when I took it upon myself to accept saying goodbye to my twenties and get to grips with this not so big issue, with everything else happening in the world. I know you might think this is silly but I really let it get to me. I let it upset me to the point that I thought life had to change at thirty. Yes it does in some ways, as a women you have to start making plans for the future but this should be a healthy thought, not the daunting way I thought it was.

So I said to myself that I was going to spend the last week of my twenties doing something new every day, alone. Day one the magic happened. I went kayaking in the sea here in Cape Town, it was heavenly. The water was so calm, almost therapeutic like, with dolphins literally jumping for joy right beside me. Natural beauty at its finest. Even though I had an instructor with me, there were moments where we didn't speak and all I could hear was the sound of nature. I literally felt so thankful in that moment. Thankful that I am alive. Thankful that I get to live in a stunning place, Cape Town. Thankful that I have a loving family. Thankful that I have a loving boyfriend. Thankful that I have friends that I can text, call, go for walks and have coffee with. Thankful that I have a body that can exercise. Thankful that I went through life's ups and downs throughout my twenties. Thankful that I get to turn THIRTY! And all the other things that I could be thankful for. It was honestly a moment of clarity, a weight lifted. A life lesson really, to stop worrying about the little things, stop worrying about what might happen in the future and to just live in the moment. I am in the prime of my life and I need to enjoy it because one day I will get old and that to me now is a privilege. 

 Cheers to turning 30

Cheers to turning 30

Running Resolution by Laura Scanlon

 Hey everyone and Happy New Year! Here is to a great year of reaching new goals. If running is a goal of yours, I have put together some tips to help stick to your Running Resolution.

1. Be Committed – If your plan is to go for a run on your off day be committed to it, it doesn’t have to be long, it can be short and sweet until you build up some endurance. Even if it is 10-15 minutes that is still a great start.

2. Good Attitude - having a good attitude towards running will really help you stick at it. Being mentally strong is half the battle so improve each day you run by a couple of minutes and really focus towards your own personal goal.

3.  Goals – having a goal to work towards will help keep you motivated as you will have something to prove to yourself. Look for a local road race or fun run that is coming up in a couple of months, even work towards the next mini marathon. Nothing is impossible and you can achieve anything you set your mind to.

4. Speed Work – Endurance running is good but you need to keep your speed in check Fartlek is a style of running that picks up the pace for short intervals followed by easy effort running to recover. This will really help make you stronger and faster. If running in a park, use a tree 100m away as your target and recover the next 100m and so on.

5. Technique – Focus on good technique! To keep it short and to the point, look up Chi and Pose  Running Techniques to find out great methods that I have found to help my running technique.

6. Run Safe – To prevent from injuries always wear the right type of runners for running and always make sure to be visible during the dark mornings and evenings . Also remember to warm up and cool down properly and stay hydrated.

7. Be Strong – You can do it! No matter what your running resolution is, chances are it will take some level of sacrifice. Work it in or around your training or wake up that little bit earlier, skip a part of your lunch break or even miss out on that social occasion to help get that run in. It will be worth it. I recommend starting at 2 days a week to begin on top of your gym training then crank it up a notch to 3-4 days a week when you start to feel improvement.


Remember every little helps so starting out with a mile or 2 is perfectly fine. A resolution is supposed to be something that pushes and betters you so always keep that in mind. Any questions you can mail me on


Good Luck, Happy Running,




Christmas Week (Home Workout) by Laura Scanlon

Happy Christmas to you all, I hope you all enjoy the festivities while keeping your workouts in check ;) It can be hard but getting a quick 20 minutes in before you start your day will help keep the guilt away.  I have taken the hard part out of trying to decide what to do.

🎄Christmas week 🎅🏽 Calorie burner workout 💥

  • Grab 2 dumbbells or 2 x litre water bottles.
  • 5 Rounds with 30-60 seconds rest between sets.


  • ❄️ Squat + 2 punches X 20
  • ❄️ Squat pulse + 2 punches X 20
  • ❄️ Lunge pulse + bicep curl X 10 (each leg)
  • ❄️ Alternating back lunge + bicep curl X 10 (each leg)
  • ❄️ Deadlift X 20
  • ❄️ Bent over tricep extension X 20

Laura x

Top 8 Tips For December by Laura Scanlon


Can you believe December is almost upon us and it's almost the most wonderful time of the year :) Well I can't but I am feeling ready to enjoy the festivities while keeping on top of my fitness. I do understand It can be very easy to fall off the fitness bandwagon and tell yourself you will start again in January but let's be honest, it's much better to have more self control than that. I feel I have a slight advantage as we are coming into the summer season here in Cape Town but I will be home for a couple of cold weeks in Ireland so I will need some self discipline myself. I have added my top tips to staying on track this December (while also having fun ;))

1. Shopping- While you're out doing your christmas shopping, park further away than normal and get some added steps in. Be sure to wear good footwear (gym shoes) for comfort and with lots of healthy restaurants on offer, be sure to have a nutritious lunch. That way you can have a sly hot chocolate and you wont feel too guilty.

2. Hike - There is no better feeling than walking outside on a beautiful crisp day. Add some hikes in on the weekends over the festive season instead of lying on the couch watching movies. Feel good about going out at night after a morning of fresh air. Add in some bodyweight exercises for an added bonus. (see my videos for more)

3. Focus - Take your focus off food and wine and keep your mindset the way it would be throughout the rest of the year. Too much focus is about what you will eat next over Christmas. Try make it more about family and how you can all get out and do something active together. 

4. Regime-  Don't stop your normal exercise routine. Continue to do your classes, runs, yoga etc. It can be hard with Christmas parties but its ok if your a few minutes late to the party because you fit your run in after work. Your colleagues will be well impressed and slightly jealous of your calories burned ;) 

5. Say no- If you have had 2-3 nights out already, it's ok to say no and catch up with your friends the following week. Alcohol can take its toll on your body and you may become run down and even worse sick. So if you are feeling the effects of a few nights out, just take a rest from it.

6. Hydrate- lots and lots of water after a big night out. Rehydrate is necessary in order to feel good again. 

7. Home workouts - No excuse if you can't make the gym. My website has endless bodyweight workouts that can be done in the comfort of your own home. 

8. Just run - running is an amazing form of exercise, my latest ebook has lots of different running workouts that are short and sweet. Sign up to recieve it now for FREE.

Laura xx


Serious cardio workout (at home) by Laura Scanlon

Hey guys,

Whether it is coming into Winter or Summer where you are reading this we all make up excuses to not go to the gym or step outside the door for a walk/run. So I have designed this cardiovascular full body home workout to do in the comfort of your home. I really enjoyed doing this one because almost 10 seconds in the endorphins kicked in and I was starting to sweat.

The easiest way is to get your stop watch going on your phone and do 1 minute per exercise. After one round take 30-60 seconds and go again for a minimum of 5 minutes. Anything over 5 minutes is an extra bonus ;)

  •  Jump criss/cross Squat
  • Reverse Lunge into Hop (30 seconds each leg)
  • Plank Jack to Stand
  • 10 Butt Kicks - 10 High Knees
  • Rock & Roll To Stand

NOTE: For beginners do 10 repetitions per exercise (and per leg when necessary)  for a total of 5 rounds, also on the last exercise use your hands to help yourself up.

Let me know what you guys think,

Laura x

Tips for staying on top of your fitness this Autumn by Laura Scanlon

While its coming into summer here in Cape Town, I am know that I have a lot of followers from back home in Ireland and of course across the Western Hemisphere. So that is why I love to stay in check with you guys and offer my best tips. Know matter what the season you should alway try to keep fitness a top priority. Yes the days are shorter, colder and wetter but making some realistic changes will help

My Top 6 Tips

1. Water - Keep your water intake the same as summer, at least 1-2 litres a day. While the temperature has drastically dropped don't slack on your water intake. Hydration is key for the body to perform at its full ability.

 2. Run - If you were fond of running alone after work then its probably safer to join a running club or get a group to run with. The dark/wet evenings are not ideal for running alone so get some buddies to run with you. Always wear a hi vis top so you can be seen properly.

3. Vitamin C - up your daily dosage of vitamin C to avoid any nasty colds and flus. Or or flu fighting vitamins like echinacea drops in a small glass of water.

4. Workouts - too cold to hit the gym? No excuse! Do your workout at home, my website offers a range of bodyweight workouts so why start doing them :)

5. Food - meal prep could be your saviour during the winter months as its very easy to reach for the warm toasted cheese sandwich at lunch. So prepping your lunch the night before is key. 

6. Clothing - change of climate means extra layers. Invest in some good thermal training gear. The last thing you want is a cold for not being warm enough. You can always take layers off but always start with plenty of layers on. 

Don't dread fitness in the winter, make small changes and allow it to be apart of your routine.

Happy Training,