StrongStems By Georgia Southby

08/12/2025

Tough day in the office but over a 3.5 min PB with my girl 🏃‍♀️

Touching distance to a sub 65 but happy to finish 41st out of 3000+ and landing in the top 16 in our age group 🫡 With an average HR of 197…🤣

A lot of learning and room for improvement, meaning the hard work continues 👏

A big shout out to the support squad on the day cheering us on from start to finish & a huge thank you to for his help and expertise getting me back running pain free and race day ready after 5 months of ankle issues 👏

15/11/2025

A PB on a wet Yorkshire morning….🏃🏃‍♀️🏃‍♂️

After what feels like ni**le after ni**le and patchy running consistency… this one felt good.

Stripping it back to basics and rebuilding over the last 3 months & the result.. a personal best with what felt like more in the tank too… ✌️

Is a sub 20 in reach….? 👀

25/07/2025

💭 Wellness isn’t about doing more — it’s about doing what matters.

If you’re training hard but feeling drained, these 7 habits are where I’d start.

They’re not fancy.

They’re not trending.

But they work — for energy, recovery, and real progress in the gym (and beyond).

Here’s your reminder:

✔️ Recovery isn’t laziness. It’s strategy.
✔️ Sleep > scrolling — always.
✔️ Prep to support your lifts, not punish your body.
✔️ Hydrate before you caffeinate.
✔️ Lift consistently (not constantly).
✔️ Real meals > ready meals.
✔️ Protect your peace — it fuels your progress too.

💬 Which one do you need to focus on more this week?

10/07/2025

✨ CAREER NEWS ✨

I’m SO excited to finally share that I’ve joined the amazing team at MOVE as their Sales & Marketing Co-Ordinator — with the bonus of still getting to coach occasionally, because let’s be honest… I could never fully give that up 😅💪

This is a huge step in my professional journey and honestly, one I’m incredibly proud of. MOVE is a space that aligns so deeply with everything I believe in — community, empowerment, innovation, and pushing boundaries in health & wellness.

To be trusted with leading the sales and marketing side of such a dynamic brand — and to work alongside such inspiring, driven humans — feels like the perfect blend of everything I’ve worked so hard for over the years.

From the energy, the vision to the way they genuinely care about creating impact… I’m just buzzing to now be part of the team that gets to grow it even further.

So here’s to new beginnings, big visions and to say yes when the dream opportunity shows up. I’m ready to bring more energy and even more people into the world of MOVE 🚀💫

04/03/2025

Feb dump 🫶🏽

We’ll team, we have officially made it through winter! Woohoo 🥳

I know that I’m not the only one who’s absolutely buzzing to be walking out of the door to some sunshine.. warmer days on the way and I’m so excited for the next month of this year to unfold 🫶🏽

Recap so far:

- Cracking Hen do
- Otter in the wild 🦦
- Sunshine ☀️
- Back to the grind 💪
- Wedding 💒
- First signs of spring 🌺
- Walks with the mother 🐓

Roll on March…

- Injury free 🤞🏽
- back to running x2-3 times per week 🤞🏽
- next hyrox pending 🤞🏽
- more sunshine 🤞🏽
- lighter days to come 🌞

#2025

10/01/2025

January flicks… 📸

p.s. if you didn’t know, it’s bloody cold in North Yorkshire 🧊

01/01/2025

⏪ 2024 Rewind ⏪

What a YEAR it’s been!

A brief highlight:

🌍 4 countries explored (new places, new perspectives!)
🥇 2 new races
🤕 1 injury (because growth isn’t always smooth)
⭐️ Numerous PBs hit
💪 Countless hours moving & grooving
❤️ Endless laughs with my favorite people
🐾 Memories made to last a lifetime

2024, you’ve been a ride to say the least. Here’s to pushing limits, embracing challenges, and soaking up all the joy life has to offer. 2025, let’s see what you’ve got! 🚀

Pending:
More countries
More races
More PBs
More laughs
No more injuries 😂

13/10/2024

Leeds Abbey Dash 2024 🔥

A sub 44 was the ambitious goal for today… And we bloody did it 🥳 Perfect conditions (a touch on the cold side, my lungs would say)

If you had told me 6 months ago i’d be racing, enjoying it and coming in the top 4.5% of women I’d have laughed along with you.. Super pleased is an understatement!

Chip time being 43:28 (Runna telling me 43:07, must have been the added few meters hoping between people 😂)

Onto the next one 🔥 🔥 🔥

Massive thanks to for your support today 😍😘👏🏽

05/10/2024

Sick of ankle ni**les? Scroll right to see how to build up your ankle strength ➡️

Ankle & foot mobility is crucial for strong, stable movement in sport and everyday life.

Improving mobility and strength in your ankles and feet will not only help prevent injury but also enhance performance in activities like running and lifting.

Try 12-15 reps x2 rounds of these drills to add to your routine and let me know how you get on.

1. Kneeling Ankle Stretch:

Kneel down and gently press your knee over your toes, keeping your heel on the ground. Great for improving ankle flexibility & foot extension.

2. Half Kneeling Ankle Stretch:

In a half-kneeling position, shift your weight forward while driving your knee over your toes. Keep your foot planted on the floor and move your knee across your body from right to left (slowly) to help improve ankle eversion and inversion.

3. Tip Toe Squat:

Perform a bodyweight squat while staying on your tiptoes. This strengthens both your ankles and feet while working on balance.

4. Weighted Ankle Circles:

With a small weight attached to your foot, make controlled circles with your ankle in both directions to increase strength and mobility.

5. Banded Dorsiflexion:

Using a resistance band, pull your foot back towards your shin against the tension to strengthen and mobilise your ankle.

Doing 2 rounds of these regularly will keep your ankles and feet strong, mobile, and ready for action! 🚀

29/09/2024

Little training update… ⚡️

5 months ago I chose to switch up my focus for my training with the aim to improve my running - an area that i’ve been consistently inconsistent with for yeaaaars!

So here’s a little reflection on how we’re getting on so far…🏃‍♀️

29th of March I ran a 5km to see how quick I could run it and it took me 26 mins (for which I had to stop due to almost throwing up 😂). The goal to get a sub 22 5km by the end of the summer, which felt extremely ambitious 🤦🏽‍♀️

Despite being a qualified PT for nearly 10 years, I’ll be the first to admit when it comes to running specific programming or training.. I haven’t a clue. My main method being either run as long as you can or as hard as you can.

A massive thanks to who dragged me around the stray following a session on her Runna plan - I’ve been hooked since 😂

Which got me thinking.. I need to follow something structured, specific and relevant in order to improve.

So after 5 months of following a plan… running consistently x3 per week here are some wins:

• Hitting a sub 22 min 5km in summer
• Running my longest distance in 5 years (and the last 5km matching my 5km PB.. meaning we can definitely do a better 5km😂)
• Seeing my body adapting and improving week on week
• Enjoying and looking forward to my training every week
• Signing up for my first Hyrox (long overdue, I know!)

New goal for the end of the year being to hit a sub 20 5km 👀 …

I want to know.. what have been your training highlights this year? ⚡️⚡️⚡️

15/06/2023

Transformation Thursday 💥

Another incredible transformation from a wonderful client 🙌🏽

Not only can you see body composition changes BUT the most important changes are the ones in attitude, mindset and lifestyle 🙌🏽

This came as a result from putting in the work to gain results over the following:

• Personalised nutrition plan which was calculated for her needs 🍎
• Step and fitness goals increasing week on week and smashed every time 🏃‍♀️
• Lifestyle changes: Sleeping more, healthy balanced social life and more confident on decision making 🙌🏽

Bonus:
•10kg ⬇️
•All other measurements ⬇️

All done in a way that is sustainable and manageable to continue post challenge 🙏

Always amazes me to watch and see clients grow, develop strength and feel their very best 🙏❤️

Online coaching available- DM for more details ☀️

13/02/2023