<?xml version="1.0" encoding="UTF-8"?><rss xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:atom="http://www.w3.org/2005/Atom" version="2.0"><channel><title><![CDATA[Strength & Bloom - Formally TNA]]></title><description><![CDATA[Group personal training for women
We help women feel capable & confident through carefully programmed strength training, coaching and community.]]></description><link>https://www.andbloom.uk/blog</link><generator>RSS for Node</generator><lastBuildDate>Fri, 10 Apr 2026 13:39:24 GMT</lastBuildDate><atom:link href="https://www.strengthandbloomstudios.co.uk/blog-feed.xml" rel="self" type="application/rss+xml"/><item><title><![CDATA[REMINDER: You Don’t Have To Do Everything! How To Not Burn Out This Christmas]]></title><description><![CDATA[The Christmas season is meant to be joyful, but for many women it can feel more like a marathon. Between end-of-year work deadlines, family commitments, school plays, social events, shopping, cooking, wrapping presents, and even playing taxi for everyone else, it’s no wonder so many of us end up overwhelmed and exhausted. At &#38;Bloom, we see exactly what you’re juggling. Many of you are doing everything you can just to stay afloat; on top of training, nutrition, parenting, working, and running...]]></description><link>https://www.andbloom.uk/post/reminder-you-don-t-have-to-do-everything-how-to-not-burn-out-this-christmas</link><guid isPermaLink="false">691c8e79cf1100bb61d7a6c8</guid><pubDate>Mon, 15 Dec 2025 15:29:04 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/11062b_f1ef456d45fc445084dae0a8215dedac~mv2.jpeg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>savannah20006</dc:creator></item><item><title><![CDATA[ 100 Reasons to Get to the Gym This Winter]]></title><description><![CDATA[When the evenings are darker and the sofa suddenly feels a lot more inviting… It's easy to lose motivation. But when our sole reason for exercise is burning calories or shaming ourselves into working out, it’s much harder to get there. There are so many other reasons to move your body that have nothing to do with punishment and everything to do with empowerment. So, if you need a nudge this winter, here are 100 quick reasons  to get yourself out the door   FEELING GOOD It will boost your...]]></description><link>https://www.andbloom.uk/post/100-reasons-to-get-to-the-gym-this-winter</link><guid isPermaLink="false">6915cd28e0b926ac3d51f26d</guid><pubDate>Fri, 21 Nov 2025 12:50:35 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/2223cd_421cf748c96249dfbc41162666946ec1~mv2.png/v1/fit/w_1000,h_848,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>savannah20006</dc:creator></item><item><title><![CDATA[Hormones, Hot Flushes &#38; Heart Health: What You Need to Know About Fitness during Menopause]]></title><description><![CDATA[Menopause is something every woman experiences, but very few of us are truly taught about. For most, it starts gradually, a few changes in mood, sleep, or recovery that don’t make much sense at first. Then the penny drops... your hormones are shifting. But this stage of life doesn’t have to feel confusing or out of control. With the right approach to training, nutrition and recovery, you can move through menopause feeling strong, confident, and in tune with your body. At TNA, we work with...]]></description><link>https://www.andbloom.uk/post/hormones-hot-flushes-heart-health-what-you-need-to-know-about-fitness-during-menopause</link><guid isPermaLink="false">6890acb079a7f6de131bab58</guid><pubDate>Tue, 14 Oct 2025 13:40:13 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/2223cd_e44138032ef0415690fa01b1f1c300f7~mv2.png/v1/fit/w_1000,h_514,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>savannah20006</dc:creator></item><item><title><![CDATA[Performance vs. Fat Loss: Can You Focus on Both?]]></title><description><![CDATA[By Coach Laura – The Nourishment Academy You’ve set a big goal: maybe it’s Battle Cancer, maybe it’s a barbell PB. But at the same time,...]]></description><link>https://www.andbloom.uk/post/performance-vs-fat-loss-can-you-focus-on-both</link><guid isPermaLink="false">6835934081150f32c9f2d704</guid><pubDate>Tue, 27 May 2025 13:47:06 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/cda15e_e41b27ffb5c84accadee1ffc1f56abea~mv2.png/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Emma Regan</dc:creator></item><item><title><![CDATA[No, We Won't Stretch You At The End – Here's Why.]]></title><description><![CDATA[Does it feel strange not to stretch after a session? We know the feeling; it took us a while to adjust to not spending 5 minutes at the...]]></description><link>https://www.andbloom.uk/post/no-we-won-t-stretch-you-at-the-end-here-s-why</link><guid isPermaLink="false">6409de48cd6ffe633bd954bf</guid><pubDate>Thu, 09 Mar 2023 14:04:11 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/cda15e_5307773b482949e4a0ead3125024bb12~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Emma Regan</dc:creator></item><item><title><![CDATA[Christmas Time: Why Survive When You Can Thrive?]]></title><description><![CDATA[Originally I was planning to write a 'Christmas Survival Guide' with tips &#38; tricks for getting through the Christmas period. But then I...]]></description><link>https://www.andbloom.uk/post/christmas-time-why-survive-when-you-can-thrive</link><guid isPermaLink="false">61bc9bd30f2df400168d39df</guid><pubDate>Sun, 19 Dec 2021 15:44:34 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/cda15e_33046ba2d96a4bcf8f32dce5b02b535e~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Emma Regan</dc:creator></item><item><title><![CDATA[You NEED To Stop Putting Sleep On The Back Burner: The Real Impact It’s Having On Your Progress]]></title><description><![CDATA[Sleep is the first thing to go when we’re busy. And it’s always at the bottom of our list of priorities. But not getting enough...]]></description><link>https://www.andbloom.uk/post/you-need-to-stop-putting-sleep-on-the-back-burner-the-real-impact-it-s-having-on-your-progress</link><guid isPermaLink="false">618179664dc54f00178d33f1</guid><pubDate>Tue, 02 Nov 2021 18:44:28 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/cda15e_e8f497f6ee654df3b7b83b7e3fb94563~mv2.jpeg/v1/fit/w_1000,h_629,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Emma Regan</dc:creator></item><item><title><![CDATA[Bored of The Same Old Lunch Every Day? Transform Your Boring Sandwich with This Simple Hack... ]]></title><description><![CDATA[Sandwiches are a lunchtime staple but more out of convenience and habit rather than taste or nutritional value. While there's nothing...]]></description><link>https://www.andbloom.uk/post/bored-of-the-same-old-lunch-every-day-transform-your-boring-sandwich-with-this-simple-hack</link><guid isPermaLink="false">614350cc96db840016481f87</guid><pubDate>Thu, 16 Sep 2021 17:47:31 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/cda15e_856f1b2f568446dd9fd6d7e257b14168~mv2.jpeg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Emma Regan</dc:creator></item><item><title><![CDATA[5 Steps To A Happier, Healthier You By Christmas]]></title><description><![CDATA[If you've found it tricky to stay consistent during the summer holidays, you're certainly not alone (...and you should definitely keep...]]></description><link>https://www.andbloom.uk/post/5-steps-to-a-happier-healthier-you-by-christmas</link><guid isPermaLink="false">613b29819f328d00167a0cdd</guid><pubDate>Sun, 12 Sep 2021 12:54:22 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/cda15e_60bd5d058f384f81b0854f636f246ab6~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Emma Regan</dc:creator></item><item><title><![CDATA[Why NOW Is The Best Time To Start Exercising]]></title><description><![CDATA[As we get a little older (and wiser), our bodies will of course change - our metabolism slows, we lose bone density and muscle mass etc....]]></description><link>https://www.andbloom.uk/post/why-now-is-the-best-time-to-start-exercising</link><guid isPermaLink="false">60f7e3297bd56a00160f34cf</guid><pubDate>Wed, 21 Jul 2021 09:19:39 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/cda15e_c35a20902e4d43d8a7609fd1bda65114~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Emma Regan</dc:creator></item><item><title><![CDATA[This Low-sugar Granola Recipe Will Change Breakfast Forever]]></title><description><![CDATA[Crunchy, Tasty, &#38; considered ‘healthy’ by most. It may make for a yummy brekkie but if you think granola is healthy, you may want to...]]></description><link>https://www.andbloom.uk/post/low-sugar-granola-recipe-that-ll-change-breakfast-forever</link><guid isPermaLink="false">60e55560b0b933001528f51a</guid><pubDate>Wed, 07 Jul 2021 07:37:44 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/cda15e_140354bf9afa4a3fbb41be811e4b4872~mv2.jpeg/v1/fit/w_563,h_833,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Emma Regan</dc:creator></item><item><title><![CDATA[STOP Making These 5 Mistakes]]></title><description><![CDATA[I've seen women make the same mistakes over &#38; over again (and I've made plenty of them in the past myself too) ...But I made all those...]]></description><link>https://www.andbloom.uk/post/stop-making-these-5-mistakes</link><guid isPermaLink="false">60d1fc46f760370015a3921f</guid><pubDate>Wed, 23 Jun 2021 02:31:09 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/cda15e_7b98b2491d524218b3356dbc8f6ac1f2~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Emma Regan</dc:creator></item><item><title><![CDATA[Your Fit &#38; Fab Guide To Lockdown Lifting]]></title><description><![CDATA[I for one was excited but also a little nervous when I first heard the plan for coming out of lockdown. Humans are creatures of habit; we...]]></description><link>https://www.andbloom.uk/post/your-fit-fab-guide-to-lockdown-lifting</link><guid isPermaLink="false">609b7a2f73b5c40015dcdd72</guid><pubDate>Wed, 12 May 2021 07:31:40 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/cda15e_0976fefcc82a4bf09a14130f6b64fe40~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Emma Regan</dc:creator></item><item><title><![CDATA[Your body changes, GET USED TO IT ]]></title><description><![CDATA[Understanding nutrition was half my battle when it came to my weight loss; Finally understanding that diets were a short term fix - and...]]></description><link>https://www.andbloom.uk/post/your-body-changes-get-used-to-it</link><guid isPermaLink="false">6075b80ba65baf00154e1fd4</guid><pubDate>Tue, 13 Apr 2021 15:41:11 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/cda15e_65c0fa31b5d94ea8a9ddc3a1fa2c1101~mv2.jpeg/v1/fit/w_1000,h_675,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Emma Regan</dc:creator></item><item><title><![CDATA[Carb Myths That Are Holding You Back]]></title><description><![CDATA[Carbs are a tricky topic, especially for women so I'm here to set the records straight by de-bunking these 4 common carb myths that may...]]></description><link>https://www.andbloom.uk/post/carb-myths-that-are-holding-you-back</link><guid isPermaLink="false">604f854fc0618e00156e9047</guid><pubDate>Mon, 15 Mar 2021 16:51:19 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/cda15e_4b6a8bdd4cbf4a7eb9e4e28a685b7199~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Emma Regan</dc:creator></item><item><title><![CDATA[3 Winter Warming Recipes To Heat You Up On A Snowy Day]]></title><description><![CDATA[The weather has been especially cold here in Surrey this week, and we even got a sprinkling of snow (see pic!). Have you got much snow...]]></description><link>https://www.andbloom.uk/post/3-warming-recipes-to-heat-you-up-on-a-snowy-day</link><guid isPermaLink="false">60215fa8fcc01e001761cec0</guid><pubDate>Mon, 08 Feb 2021 17:13:05 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/cda15e_9c967e83ec30408a84bd698c56f289c8~mv2.jpg/v1/fit/w_929,h_476,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Emma Regan</dc:creator></item><item><title><![CDATA[How to Pull Yourself Out Of The Lockdown Lull]]></title><description><![CDATA[Many people have found this lockdown even more challenging than the others - they are feeling hopeless, fed up, and are stuck in a rut of...]]></description><link>https://www.andbloom.uk/post/how-to-pull-yourself-out-of-the-lockdown-lull</link><guid isPermaLink="false">60199e5033c73a0017619611</guid><pubDate>Tue, 02 Feb 2021 19:14:51 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/cda15e_d4b4cfedea66420483a95e80377a5c70~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Emma Regan</dc:creator></item><item><title><![CDATA[Lower Your Sugar Intake With These 3 Easy Recipes]]></title><description><![CDATA[In the last weekly nourish, I talked all about those nasty hidden sugars that keep cropping up in many of the foods we know and love. But...]]></description><link>https://www.andbloom.uk/post/lower-your-sugar-intake-with-these-3-easy-recipes</link><guid isPermaLink="false">60071b37f6223b0017c2f6bb</guid><pubDate>Tue, 26 Jan 2021 19:53:20 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/cda15e_35ea80b93ed44fd7a7d07ff391c75271~mv2.jpg/v1/fit/w_720,h_720,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Emma Regan</dc:creator></item><item><title><![CDATA[8 Surprising Foods With More Sugar Than A Digestive Biscuit]]></title><description><![CDATA[It can be impossible at the moment to navigate what you should and shouldn't eat, especially when it comes to sugar. That's why I always...]]></description><link>https://www.andbloom.uk/post/8-surprising-foods-with-more-sugar-per-serving-than-a-digestive-biscuit</link><guid isPermaLink="false">600706bb79d52800175dc2d3</guid><pubDate>Tue, 19 Jan 2021 18:48:20 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/cda15e_0b5e433811b543cbbfad75fe544ba3b5~mv2.jpg/v1/fit/w_978,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Emma Regan</dc:creator></item><item><title><![CDATA[Making of a Serial Dieter]]></title><description><![CDATA[I’ve always been curious as to why some people are more prone to dieting than others. I have clients at both ends of the spectrum and...]]></description><link>https://www.andbloom.uk/post/making-of-a-serial-dieter</link><guid isPermaLink="false">5ffdc0208bf2b30017717061</guid><pubDate>Tue, 12 Jan 2021 17:45:11 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/cda15e_32fe5903a26c42dba511bf6d76b7d9d8~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Emma Regan</dc:creator></item></channel></rss>