Fitness Excel Training & Education is a Pilates and Fitness training provider for YMCA courses. Based in the UK with over 35 years experience. Services also include: Pilates classes, individual fitness training, outdoor therapeutic sessions for individuals, organisations, group Pilates. Also offer yoga-fitness, breathing and relaxation, posture classes, fitness coaching and well-being short breaks.
Autumn is an ideal time to take a short break to restore, pause and reflect. This wellbeing break from 22-27 October 2025 in Iona’s blue and green spaces offer the chance to step away from the rush of daily life and reconnect with peace, nature, and yourself. The island’s unspoiled landscapes, tranquil beaches, and gentle pace create space for rest, reflection, and renewal. Surrounded by sea, sky, and spiritual heritage, Iona provides a nurturing environment to restore balance, recharge energy, and gain a deeper sense of wellbeing. Contact within for more details.
Embarking on any pilgrimage is more than just a physical challenge, it’s a journey of the mind, body, and soul.
The Route and Preparation
This pilgrimage follows the footsteps of St Olaf where other travellers have also walked this path, it can start in Arne, Sweden and will finish at the Nidaros Cathedral, Trondheim in Norway. The trail winds through breathtaking diverse landscapes, such as dense forests, mountains, forest and lakes, offering moments of solitude and a chance to connect with nature.
Physical Training for the Journey
Training for a long-distance trek requires a structured fitness regimen, incorporating a mix of cardiovascular workouts, hill walking, strength training, and flexibility exercises. Long-distance walks with a weighted backpack to help simulate real conditions, ensuring your legs and core are well-prepared for the extended periods of walking. Strength training, particularly focusing on the lower body and core, enhances stability and reduces the risk of injury and resistance exercises such as squats, lunges, and step-ups to build leg strength with a focus on foot and ankle stability exercises.
Pilates for Strength and Conditioning
Pilates promotes better posture and alignment, which is vital for maintaining endurance over long distances. Integrating Pilates into training improves overall body awareness and reduces fatigue during extended walks, where the stretching improves flexibility, which is essential for preventing muscle stiffness on long consecutive trekking days. Additionally, interval training and uphill hiking will boost my endurance levels, making the steep ascents more manageable.
Embracing the Challenge
It can be often said that pilgrimage is not just about reaching the destination but embracing every step and learning lessons along the way, whether this is pushing through the comfort zone and feeling a sense of achievement at the end or just enjoying the peaceful silence of the trail, but connecting to culture and local communities and meeting other walkers is one of the highlights of these walks, which makes the journey rewarding.
Seeking Support and Sharing Knowledge
For anyone considering a pilgrimage and looking for advice on sports fitness and exercise preparation, feel free to get in touch for a personalised tailored programme. Proper training can make all the difference in ensuring a fulfilling, enjoyable and injury-free journey.
On a recent trip to Stockholm, Sweden this September, I was hiking among the islands in the Stockholm Archipelago, moving from one rocky shoreline to the next, surrounded by the beauty of the open sea and quiet forests, I noticed how seamlessly people integrate the natural landscape into their exercise routines, making the outdoors a true extension of their gym.
Along the forested trails, I often saw joggers weaving through the trees, while cyclists sped along gravel paths that wind through sprawling fields and serene lakesides. People embrace nature not just as a setting, but as a central part of their wellbeing routines. It was clear that the Swedish landscape wasn’t just for sightseeing – it was an active part of a healthy lifestyle, open to everyone.
Iceland, a therapeutic landscape, this vast environment promotes well-being, relaxation, and healing through its natural features and cultural elements. Some examples below highlight Iceland’s natural landscapes, such as volcanic terrain, glaciers, hot springs, and fjords which create an atmosphere of peace, healing, and restoration.
Geothermal Hot Springs
Places like the Blue Lagoon, Reykjadalur Hot Springs, and Mývatn Nature Baths, have therapeutic benefits of soaking in geothermal waters, which are rich in minerals like silica and sulfur, known to relieve stress, improve skin conditions, and soothe muscle pain.
Volcanic Landscapes
Iceland’s symbolic and physical aspects of its volcanic terrain.
The power of volcanoes, such as those in the Þingvellir National Park or near Eyjafjallajökull, can evoke feelings of awe and wonder, which some find grounding.
Glaciers and Ice Caves
Places like Vatnajökull Glacier, the largest glacier in Europe, or the stunning ice caves within them offer the tranquility and sense of stillness one experiences when surrounded by glaciers.
Waterfalls and Fjords
Iceland’s iconic waterfalls like Gullfoss, Skógafoss, and Seljalandsfoss and their thundering sounds and sight of cascading water can have a meditative effect, helping to clear the mind and induce relaxation. The fjords of Iceland offer similarly serene views, often associated with introspection and emotional healing.
e. Northern Lights (Aurora Borealis)
The Northern Lights are considered a magical phenomenon. If you get chance to witness this spectacle it can be a deeply spiritual experience, often inspiring reflection, creativity, and a sense of connection with nature.
Wide Open Spaces and Silence
Iceland’s sparsely populated regions, such as the Highlands, provide an opportunity for solitude and reflection. Silence and space can be therapeutic, offering people a rare chance to disconnect from daily distractions and reconnect with themselves.
As autumn approaches, there is a desire to try a new experience and break free from your routine. Research shows global market trends where more and more people are seeking new experiences each year with many different opportunties to reconnect and rediscover your inner wanderer. How can we develop our adventurous side? Sometimes it takes courage to step outside your comfort zone. It is not always straightforward to travel and book 2-3 weeks off, so why not try to incorporate small adventures into your every day life, this could be walking or driving a new route, visit a new place to eat or meet up with friends, attend a talk, read a different book, learn a new skill or activity like a walking group or join a shorter weekend break. Sarah is organising a short adventure trip to the Isle of Iona, Scotland from 18-20th October 2025, with inspiring talks, invigorating Pilates and scenic walks, this short break offers an idyllic location for a quick escape. Part of the journey is the adventure of getting to the destination and there are ample opportunities to explore neighbouring islands such as Mull.
Walking with clients is more than just exercise; it’s a shared journey towards better health, deeper connections, and enhanced well-being. The fitness day was carefully designed which offered a blend of physical activity, mental relaxation, Pilates and social interaction. Our scenic picturesque path started with a steady 6 mile walk on the Malvern Hills, our mindful walk led to discussions on the landscape and local flora. Walking side by side fosters relaxation and engaging conversations.
The small group enables a shared experience which promotes a sense of community and mutual encouragement, whilst shared goals fosters camaraderie and a sense of accomplishment.
After the walk the group participated into a rejuvenating Pilates session of exercises designed to enhance their strength, flexibility, and overall well-being, with an emphasis on mind-body connection, ensuring participants finished the day feeling balanced and energized. This carefully curated day combines the physical benefits of walking and Pilates with the mental benefits of mindfulness and social interaction, ensuring a comprehensive wellness experience for all participants.
IOERC –10th International Outdoor Education Research Conference – Japan – 4-8th March
I had the opportunity to participate and present my Master’s research work on People’s experiences and motivations of Pilgrimage at the IOERC conference. This presigious conference hosted lecturers from across the world sharing their expertise and knowledge in their respected fields of outdoor education.
Prior to the conference there was time to visit some historical sites, taking the Shinkansen (bullet Train) to the culturally rich city of Kyoto to visit Fushimi Inari-Taisha, Gion and Kinkaku-Ji with its sublime gardens and more than 1000 Buddhist temples and over 400 Shinto shrines. Visiting historic places enables interaction with people from diverse backgrounds gaining insight into learning about history, art and architecture in the region.
Improved Strength: Exercises like toe curls, heel raises, and toe spreads help strengthen the muscles in your feet, ankles, and lower legs. This added strength can enhance stability and reduce the risk of injuries.
Enhanced Flexibility: Stretching exercises such as toe stretches, ankle rolls, and calf stretches improve the flexibility of your feet and ankles. This increased flexibility can prevent stiffness and discomfort.
Balance and Stability: Certain exercises, like standing on one foot or using balance pads, can improve balance and proprioception. This is crucial for preventing falls and maintaining stability, especially as you age.
Prevention of Foot Problems: Regular foot exercises can help prevent common foot problems such as plantar fasciitis, Achilles tendinitis, and shin splints by keeping the muscles and tendons in your feet and ankles strong and flexible.
Regular practice of exercises for the feet not only improves sensory perception but also contributes to overall health, balance and mobility for all ages.
I recently visited Iceland, to explore the natural wonders of this incredible place and how the landscape and geothermal treasures offer a rejuvenating haven, fostering wellness through therapeutic hot springs, serene environments, and invigorating outdoor activities as listed below.
Iceland’s Natural Wonders: Explore Iceland stunning landscapes— the geothermal springs and baths to glaciers, waterfalls, and volcanic terrains, these serene environments can be therapeutic for mental and physical well-being.
Relaxation Response: The sound of a waterfall can trigger the parasympathetic nervous system, promoting relaxation and reducing the production of stress hormones like cortisol. This can lead to a decrease in heart rate and blood pressure.
Natural Ambience: Being in nature has inherently therapeutic effects. Waterfalls often exist in beautiful natural settings, surrounded by lush greenery and captivating landscapes. This environment encourages relaxation and tranquility, which can alleviate stress.
Wellness Retreats: Icelandic experiences, such as geothermal baths, Pilates or yoga sessions amidst nature, or meditation retreats are some of experiences of visitors who found healing and relaxation in these retreats.
Digital Detox and Mindfulness: Iceland as an ideal place to disconnect from the digital world and practice mindfulness and engage in activities like aurora hunting, stargazing, or simply enjoying the tranquil landscapes without distractions.
The therapeutic benefits: Iceland’s natural beauty and unique experiences, is a destination for rejuvenation and wellbeing.
The Via Francigena, also known as the Camino to Rome, is an ancient walking trail that takes pilgrims on an epic journey, The route can be split into sections. Part of my route starts in the hilltop town of San Miniato, famous for its artistic, cultural, and historical sights, and finishes in the UNESCO World Heritage historic centre of Siena.
As you stroll through the unforgettable Tuscan countryside you gain an insight into the unique history of the region’s Via Francigena, flora and fauna, and each Tuscan town that you pass through. This section of the Via Francigena, is in the heart of Tuscany, as you walk across beautiful rolling hills and woodland, stopping in gorgeous villages where you will enjoy a well-deserved rest. There are many beautiful sights on this section to see, including the tiny walled hilltop town of Monteriggioni and two impressive UNESCO World Heritage Sites: the breathtaking town of San Gimignano with its medieval towers and magnificent Siena.
Undertaking any pilgrim route requires resilience, my first day of walking 17 miles in intense heat was a real test for physical endurance, but wearing the right gear is essential as well as having a good mind set. Mental resilience, Pilgrimage offers time for mindfulness and reflection which can help you keep focused on your journey. Emotional resilience is being able to adapt and change according to the weather or change in plan, connecting with other pilgrims, sharing experience, emotional support and camaraderie can help you stay strong. There are times when it can get challenging but finding the perserverance to push through when feeling tired or discouraged can help you continue on the path.
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