Keeping healthy at work: flawless fitness tips from an Olympic hopeful

In an effort combining staff bonding and a much-needed health kick, many of the Freshwater team have enthusiastically signed up to Cardiff’s St David’s Day 10k on the 28th February and the IAAF World Half Marathon. Needing some tips, we enlisted the help of a pro…

We welcomed Megan Edwards, a professional runner, to our offices in Cardiff. Shedding light on the life of a professional athlete, she gave us some much needed advice on training for a race.

Megan is an 800m runner who quit her previous job in a bank to follow her dream of making the British Olympic team for Rio 2016


After a special training session, Megan shared advice about fitness, a healthy lifestyle and a near-obsession with almond butter over a protein-packed lunch.

With a different day-to-day life to us desk dwellers, most of Megan’s time is spent on the track with success measured in milliseconds and medals. With that kind of pressure, she highlighted the importance of keeping a healthy state of mind too.

As well as helping with the team’s race preparations, Megan is going the extra mile to help the Freshwater team cross the finish line safely as she will also taking part in Cardiff’s St David’s Day run.

Despite varying abilities, she has assured the team that many of the same training tips apply to all runners. Here, Megan has summarised her top 10 tips for #fitspiration for us to share:

1.    Hydrate, hydrate, hydrate!

2.    Get good shoes!

Tip 1 - Hydrate, hydrate, hydrate
It’s so important that whatever the temperature and no matter what level you are training at you must drink that H2o.

It will be one of the most critical decisions you will ever make.

3.    Stretch

4.    Get a group

Stretching before you run will help with your circulation, and loosen up your muscles.

Tip 4 - Get a group
Motivation and inspiration increase dramatically when you are part of a running group or have a running partner.

5.    Rest

6.    Eat a wide range of foods

Rest is just as important as running and allows your body to rebuild and recover.

This ensures that your body is receiving all the nutrients that it needs.

7.    Take time to relax

8.  Sleep

Tip 7 - Take time to relax
A healthy brain is as important as a healthy body.

Tip 8 - Sleep
No amount of healthful food and exercise can counteract the ill effects of poor sleeping habits.

9.    Don’t skip breakfast!

10.  Cut out the fats, salts and sugars! 

Tip 9 - Don't skip breakfast
Breakfast kick starts your metabolism and ensures that you are awake and alert during the day.

Tip 10 - Cut out fats, salts and sugars
Replace butters, lards, cakes, crisps and cheese with nuts, seeds, avocados and oily fish! 

Feel free to come along and cheer the Freshwater team on at the race this Sunday!

Headquartered in Cardiff, Freshwater communications consultancy offers services including public relations, strategic brand advice and graphic and digital design for a range of clients across the UK.


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Impact Report 2017

Impact report 2017