Tracey West - Personal Trainer

June 2026

- Gym 💪🏻 and drink 🍸 with a view Dylan Coastal Resort
- Heatwave ☀️ / Sweaty 🥵/ Fan 🪭 needed
- TRYKA
- Stunning Wales
- Dylan Thomas writing ✍️ shed
- Pudding Lan y Môr Restaurant Saundersfoot
- Lunch Y Polyn

🍺 Alcohol Awareness Week 🍷 | 6–12 July

This year’s theme is “Alcohol and Me”, encouraging us to reflect on the role alcohol plays in our lives.

For me, that might be enjoying a glass of wine with friends over a meal or an Aperol Spritz on a sunny day. Taking a moment to think about when, why and how much I drink has been a useful reminder that even small changes can have a positive impact on my sleep, mood, energy and overall wellbeing.

If you’re thinking about cutting back, here are a few simple ideas:
✔️ Be clear about why you want to drink less.
✔️ Recognise your triggers and habits.
✔️ Try alcohol-free or lower-ABV alternatives.
✔️ Choose smaller measures and alternate alcoholic drinks with water.
✔️ Share your goals with someone you trust for encouragement and support.

Whether you’re looking to reduce your alcohol intake or simply become more mindful of your drinking habits, Alcohol Awareness Week is a great opportunity to reflect, start conversations, reduce stigma and support one another to make healthier choices.

Small changes really can make a big difference.

❤️🫁 Love Your Lungs Week | 29th June – 5th July

This Love Your Lungs Week, get moving for healthier lungs!

Regular physical activity helps improve lung function, strengthens the muscles used for breathing, and boosts your overall health. You don’t have to run a marathon—even walking, cycling, swimming, dancing, or gardening can make a difference.

Aim for 150 minutes of moderate activity each week and choose activities you enjoy.

🚭 Don’t forget—avoiding smoking and exposure to other pollutants are also important steps for protecting your lungs.

Challenge yourself to move a little more this week. Every step counts! 💙

🌍 World Wellbeing Week – Day 7: Connection 🤝

As we come to the final day of World Wellbeing Week, today’s focus is Connection.

Connection is at the heart of our wellbeing. The relationships we nurture help us through life’s challenges, celebrate our successes, and remind us that we’re never truly alone.

Today I’m celebrating a special connection to me - our 26th wedding anniversary. Strong 💪🏻 connections are built over time through love, trust, patience, laughter, and supporting one another through every season of life - thank you Rory 💕

Whether it’s with a partner, family, friends, colleagues, or your community, take a moment today to strengthen a connection that matters to you. A simple message, a phone call, or spending quality time together can make all the difference.

Here’s to celebrating the relationships that enrich our lives and support our wellbeing every day. ❤️

Who will you connect with today?

🌿 World Wellbeing Week – Day 6: Monday – Refocus, Not Restart 🌿

Weekends don’t always go to plan. Maybe you had good intentions but life got in the way, routines slipped, or you simply needed to rest.

That’s okay.

Monday isn’t about making up for the weekend—it’s about gently refocusing on what matters to you this week.

✨ This week’s wellbeing focus:
💚 Choose one realistic goal.
🌱 Take things one step at a time.
☕ Make time for moments that help you recharge.
🎉 Celebrate progress, however small.

You don’t need a perfect weekend to have a positive week.

What’s one thing you’re focusing on this week?

🌿 World Wellbeing Week – Day 5: Movement 🌿

Movement is one of the simplest ways to support both our physical and mental wellbeing. It doesn’t have to mean an intense workout—every movement counts.

Whether it’s a walk in the fresh air, stretching between meetings, dancing to your favourite song, or taking the stairs instead of the lift, finding ways to move throughout the day can boost your mood, increase energy, and reduce stress.

Today, challenge yourself to make time for movement that feels good for you. Your body and mind will thank you.

💚 How will you get moving today? Share your favourite way to stay active in the comments!

🌿 World Wellbeing Week – Day 4: Practising Gratitude 🌿

Gratitude is more than saying “thank you”—it’s about taking a moment to recognise the people, experiences, and simple joys that enrich our lives.

Today, pause and reflect on three things you’re grateful for. They don’t have to be big; sometimes it’s the smallest moments—a kind conversation, a sunny morning, or a moment of peace—that make the biggest difference.

Practising gratitude can help shift our perspective, reduce stress, and remind us of the positives, even during challenging times.

💚 What’s one thing you’re grateful for today? Share it in the comments and let’s spread a little positivity together.

🌍 World Wellness Week – Day 3: Nutrition During Hot Weather ☀️

When temperatures rise, focus on staying hydrated, maintaining your electrolyte balance, and choosing foods that are light and easy to digest.

💧 Prioritise hydration – Sip water regularly throughout the day rather than waiting until you feel thirsty.

🍉 Eat water-rich foods – Many fruits and vegetables are more than 90% water, including melon 🍈, cucumber 🥒, tomatoes 🍅, strawberries 🍓, lettuce 🥬 and oranges 🍊.

🥗 Choose lighter meals – Large, high-fat meals can feel uncomfortable in hot weather because digestion generates heat. Opt for salads, lean proteins and plenty of vegetables instead.

🍽️ Eat little and often – If the heat reduces your appetite, try smaller, more frequent meals to help keep your energy levels up.

Stay cool, stay hydrated, and nourish your body this summer! ☀️💚

🌍💚World Wellbeing Week 💚🌍 – Day 2: Staying Well in the Heat 🥵

With temperatures rising look after yourselves and each other -

💧 Keep hydrated throughout the day
🌳 Take breaks in cooler or shaded spaces when possible
🚶 Consider a gentle walk during the cooler parts of the day
🤝 Check in on colleagues, friends, family, and neighbours who may be more vulnerable to the heat
🧘 Give yourself permission to slow down and recharge

Wellbeing isn’t always about doing more—sometimes it’s about adapting to what our bodies and minds need right now. What are you doing today to stay healthy, comfortable, and well in the heat?

💚 Stay safe, stay cool, and take care of yourself and those around you.

💧 World Wellness Week: Stay Hydrated 💧

It’s a hot one again 🥵 – so let’s talk hydration 💦

Are you drinking enough water? Staying hydrated is essential for optimum health, helping your body perform many important functions, from regulating temperature to supporting energy levels, concentration, and physical performance.

Did you know that by the time your body tells you you’re thirsty, you’re already slightly dehydrated? Other common signs of dehydration include:
💦 Headaches
💦 Feeling lightheaded or dizzy
💦 Lack of energy and fatigue

As a general guide, aim for at least 1.2 litres of water per day, and increase your intake during hot ☀️ weather or when taking part in physical activity and exercise.

Here’s a fact that might surprise you: muscles 💪🏻 are approximately 75% water 💦. A loss of just 3% of this water can lead to a 10% reduction in strength and an 8% loss of speed—showing just how important hydration is for both health and performance.

Small daily habits can make a big difference to your health and wellbeing. Make hydration a priority this World Wellness Week and help your body perform at its best.

💙💧