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Syreeta Fonso, MSc Sports Psych

@syreeta_fonso

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Human Performance, Wellbeing & Athlete Transition
MSc Sports Psych • B Media • PT L3
theblackbodyhub.com
Head of RAIN Lab @rainwellbeing

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There’s a lot in life we can’t control. @syreeta_fonso

But we can choose how we look after our bodies. 💪

Move. Strengthen. Take care of yourself. Because when your body is better equipped to handle life, so are you.

🎙️ Listen to the full conversation at thesparkhub.com

Guest:@syreeta_fonso
Host: @allanwills1977
Produced by: @leonbrinkleyfilms

#TheSparkHub #Wellbeing #PhysicalHealth #Movement #MentalWellbeing

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You can be in an overtrained state before you’ve even stepped into the gym.

Chronic stress can mirror athletic overtraining, showing up as irritability, poor sleep and slower reaction times.

Syreeta Fonso, Performance Psychology Specialist and member of the RAIN Lab, explains why.

#RAINwellbeing #ChangeYourMind #RAINcommunity #RAINLab #Recovery

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COACH’S REFLECTIONS — SPEED

00 | INTRODUCTION

I’ve spent a significant part of my life around speed.

First as an athlete, trying to understand how to run faster myself, and then as a coach, trying to help others discover just how fast they might become.

And after all those years, speed still fascinates me.

Because sprinting looks incredibly simple. Get from one point to another as quickly as possible. But behind those few seconds of performance sits an extraordinary combination of physical preparation, technical skill, strength, power, coordination, confidence and mindset.

There are also no shortcuts.

Speed has to be developed patiently. Technique has to be repeated thousands of times. Strength has to transfer to movement. Recovery has to be respected. And athletes have to learn how to remain calm while producing extraordinary amounts of force.

Over the next 15 reflections, I’m going to share some of the things I find myself thinking about when coaching speed.

Acceleration. Maximum velocity. Strength. Plyometrics. Technique. Recovery. Confidence. Competition. And perhaps most importantly, the person behind the performance.

These aren’t intended to be definitive answers or coaching instructions.

They’re simply reflections from someone who has spent a lifetime competing, coaching, watching, questioning and learning.

Because however long you’ve been involved in this sport, there’s always something else to discover.

And I’m still fascinated by one very simple question:

How fast could you become?

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COACH’S REFLECTIONS | MARATHON

INTRODUCTION

Over the next few weeks, I’m going to share a series of reflections about marathon running.

Not training plans. Not “five ways to run a faster marathon.” And certainly not a collection of supposed shortcuts.

Just thoughts from a coach.

I’ve spent much of my life around athletes and sport, and one thing I’ve learned is that performance is rarely about one extraordinary session or one magical piece of advice. It’s usually the consequence of hundreds of small decisions, repeated consistently over time.

And perhaps nowhere is that more obvious than in the marathon.

The marathon fascinates me because it asks so many different questions of an athlete. Of course, you need endurance. But you also need patience, discipline, restraint, confidence and belief. You need to understand pace, recovery, fuelling and fatigue. You need to cope with the brilliant days and, perhaps more importantly, learn how to deal with the bad ones.

So these are simply some of the things I find myself thinking about when I’m coaching marathon runners.

Fifteen reflections. Fifteen different aspects of preparing for 26.2 miles.

Some are about training.

Some are about racing.

And some are simply about becoming the athlete you need to become to achieve something that matters to you.

Hopefully, somewhere amongst them, there will be something that makes you stop, think — and perhaps approach your own marathon journey a little differently.

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New mum? You don’t need an hour-long workout. You just need an opportunity. 🐷

As our guest @syreeta_fonso shared on SparkHub, sometimes it’s as simple as turning Peppa Pig into your workout cue!

A few tricep dips. Some squats. A quick stretch. Whatever works.

Because exercise after having children doesn’t have to be perfect — it just has to fit into your life.

🎧 Hear the full conversation with Syreeta Fonso on SparkHub.

Thesparkhub.com

Guest: @syreeta_fonso
Host: @allanwills1977
Produced by: @leonbrinkleyfilms

#SyreetaFonso #SparkHub #peppapig #NewMum #PostpartumFitness

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“It was also about taking control and ownership of my own health journey.”@syreeta_fonso

In Episode #48 of the SparkHub Podcast, Syreeta shares her experiences of movement, community and the importance of taking ownership of your health.

A powerful conversation about making positive changes, finding your people and taking that next step for yourself.

🎙️ Episode #48 is now LIVE!

🎧 Listen on all major podcast platforms.

www.thesparkhub.com

#SparkHubPodcast #Episode48 #HealthJourney #TakeControl #Movement #Community #Wellbeing #PhysicalActivity #Podcas

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🧡Representation Matters🤎

POV you become the representation you never had.

The launch and panel event of Representation Matters was a beautiful community experience that brought together yoga teachers who are often ‘the only one’ in yoga spaces.

💎 @darvinaembodied @cordeliasimpsonofficial and @fayes_fitness dropped some gems that are gentle reminders for why the work is so important.

Join the monthly series of Represent yoga classes at Tula studio - you’ll be guided by teachers from diverse backgrounds who will build belonging, community and connection.

📆@coach_stephanie21 19 Sept
📆 @mas_onthemat 31 Oct

📍 Orpington

[Yoga teacher, diversity, inclusion, belonging, London, community, connection, representation]

➡️Want to see yourself represented in yoga?

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Experience. Wisdom. Ambition.

Midlife is when your potential becomes clearer, but maintaining the energy to match it is what matters.

Support your state through smarter recovery, intentional wellbeing and routines designed for the modern mind.

Change your mind. Change your life.

#RAINwellbeing #ChangeYourMind #RAINcommunity #RAINLAB

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A snapshot of this week’s training for @deadly.dozen world champs in September. Messy and imperfect- the training sessions I want to get in are always moving parts around work and the schedules of the kids . Slipping them in here and there and using my commute to work where I can and keeping up with my sessions @vita.fitness.hitchin

Feeling the pressure of end of term mum responsibilities around a busy time at work, leavers assembly and bits,scout camp, and party which will no doubt escalate at the start of this week.

Perfect training weeks don’t exist when you are a mum and work full time, but consistency is key!

Successes this week: Matched my 60kg bench PB, got an inverted DB bench PB, got my zone 2 work in. Things I’ve had to pull back on: had to lose the weights on pull ups in our 6 rep EMOM (but pleased with my stricter form), stuck to the female DD weights instead of training heavier, no speed work, not enough sleep and recovery. BUT going into next week feeling more rested and motivated, knowing I will need to sacrifice some training at the start of the week because of my family’s needs!

A massive thank you to @harrylintottpt and @__elisa_beta__ for some great @vita.fitness.hitchin sessions this week, keeping me focused, @hudsonstrengthperformance and @gymbyjody for your coaching and support this block, @johnharrigan and vita members keeping me motivated through my mid week energy crash! And to @syreeta_fonso for keeping me accountable and for your invaluable help 🙏
#mumsofinstagram #fitmums #deadlydozen☠️ #mumswholift #mumswhorun

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Motivation is temporary. Habits last.

@syreeta_fonso explores why lasting change isn't about waiting to feel motivated, it's about creating simple habits that work with your brain, not against it.

#RAINwellbeing #ChangeYourMind #RAINcommunity #RAINLAB

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4. Develops Tendon Elasticity
Better use of the body’s natural “spring” means more free speed.

5. Improves Hill Running
Greater power makes climbing more efficient and less fatiguing.

6. Improves Flat Speed
Whether it’s the finish line or overtaking another runner, you’ll have another gear.

7. Builds Better Balance and Coordination
Particularly valuable for trail runners and uneven terrain.

8. Improves Neuromuscular Efficiency
Your brain and muscles communicate more effectively, making movement quicker and more precise.

9. Makes You a More Complete Athlete
Endurance, strength, power and movement quality all work together.

10. Boosts Confidence
Feeling stronger, more athletic and more explosive translates into greater confidence on race day.

“Building the Athlete Behind the Runner”

To book
www.seven-ten.co.uk/calendar

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This Alcohol Awareness Week, we're reflecting on the link between alcohol, performance and the quality of our relationships.

Because it's not about restriction. It's about protecting the connections that matter most.

We're looking forward to continuing the conversation with Future: Social next Monday, exploring the neuroscience of gathering and why we're wired for connection.

#RAINwellbeing #ChangeYourMind #RAINcommunity #FutureSocial #AlcoholAwarenessWeek

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