2024 events to look forward to

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Here’s some unmissable events to add to your calendars for the year…

 

London Fashion Week (London, February 16 – 20):

Stay ahead of the fashion curve with the latest trends and designs showcased during London Fashion Week, attracting designers, models, and fashion enthusiasts from around the globe.

 

Chelsea Flower Show (London, May 21 – 25):

Garden enthusiasts can revel in the beauty of the Chelsea Flower Show, featuring stunning floral displays, innovative garden designs, and the latest trends in horticulture.

 

Wimbledon Championships (London, June 24 – July 7):

Tennis enthusiasts can look forward to the prestigious Wimbledon tournament, where the world’s top players compete on the iconic grass courts.

 

Glastonbury Festival (Somerset, June 26 – 30):

Music lovers can rejoice at the return of the iconic Glastonbury Festival, featuring a diverse line-up of artists, performances, and a unique atmosphere on Worthy Farm.

 

2024 Summer Olympics (London, July 19 – August 4):

The Summer Olympics return to the UK, bringing together athletes from around the world to compete in various sports. Expect thrilling moments and record-breaking performances.

 

Edinburgh Festival Fringe (Edinburgh, August 2 – 26):

The world’s largest arts festival showcases a diverse array of performances, from comedy and theatre to music and dance, transforming Edinburgh into a cultural hub.

 

Notting Hill Carnival (London, August 25 – 26):

Join the vibrant celebrations of London’s Caribbean carnival, filled with colourful parades, live music, and a lively atmosphere in the streets of Notting Hill.

How to create positive habits for 2024 in 66 days

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Unlocking a healthier, happier you involves cultivating positive habits. Here’s a step by step guide on how to create a positive habit:

1: Identify your goal – pinpoint a clear, achievable goal, be it daily exercise, mindfulness, or a healthier diet. For instance, commit to a 15-minute morning meditation.

2: Start small – avoid overwhelm by breaking your goal into manageable tasks. If reading more is the aim, begin with just ten pages a day.

3: Establish a routine – consistency is crucial. Embed your chosen habit into your daily routine, like having a glass of water before every meal.

4: Use triggers – associate your new habit with an existing routine or trigger. For example, link regular exercise with your morning coffee routine.

5: Track your progress – use journals or apps to track progress, celebrating small victories. Share milestones on social media for added accountability.

Things to avoid – steer clear of unrealistic goals and negative self-talk. Focus on positive affirmations to maintain motivation.

How long does it take? Research suggests an average of 66 days to form a habit. Individual timelines vary, so stay patient, consistent, and witness the transformative power of positive habits in your life.

Mocktail recipes to try this Dry January

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Give your alcohol-free month a boost with these mocktail recipes

If you’re participating in Dry January 2024, but you’re stuck for ideas when it comes to choosing a Friday night tipple, why not try one of our five favourite alcohol-free recipes?

  • Mango Tango Sparkler: combines the tropical goodness of ripe mango with a hint of zesty lime, topped off with sparkling water. It’s a refreshing and fruity drink that brings a burst of sunshine to any occasion.

 

  • Cucumber Mint Cooler: a cooling blend of fresh cucumber and mint. The crispness of cucumber pairs beautifully with the invigorating aroma of mint, creating a revitalising drink.

 

  • Berry Bliss Mock Mojito: indulge in a medley of mixed berries, lime, and a splash of soda. It’s a non-alcoholic take on the classic mojito, delivering a burst of fruity goodness with every sip.

 

  • Citrus Sunrise Refresher: this mocktail mimics the colours of a beautiful sunrise by blending orange juice, pineapple, and a touch of grenadine. It’s a sweet and tangy concoction that looks delightful.

 

  • Fizzy Peach Bellini: taste a blend of sweet peaches and the spiciness of fresh ginger in this invigorating mocktail. Topped with soda water, it’s a fizzy and provides a delightful balance of sweetness and heat.

If you’re on this journey, share your experiences with us! What’s your go-to alcohol-free drink? Drop your thoughts in the comments below – we’d love to hear from you! 🌿✨

A festive feast: A culinary adventure with healthy Christmas alternatives

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‘Tis the season for indulgence, but this Christmas, I’d like to share my culinary adventure to explore some healthier alternatives to the traditional festive feast. From the main course to delicious desserts, we’ll delve into a world of flavours, which are not only very tasty but also keep my commitment to a healthier lifestyle.

Deck the halls with veggie delights: The main course.

  1. Roasted butternut squash: The vibrant colour of a roasted butternut squash is really eye catching. Filled with a delicious mix of quinoa, cranberries, and pecans, each bite has a burst of nutty sweetness. The combination is so satisfying you won’t miss the usual heavy roast at all. Clocking in at approximately 300 calories per serving, it’s a guilt-free indulgence that will leave you feeling festive and well-nourished.
  2. Orange-glazed tofurky: This orange-glazed ‘tofurky’ will take centre stage. Marinated in a zesty citrus blend and roasted to perfection; it offers a delightful alternative to the traditional turkey. Paired with roasted vegetables, this vegan masterpiece brings a refreshing tang to the table and weighs in at around 250 calories per serving. A true crowd pleaser!
  3. Whole baked cauliflower show stopper: A whole baked cauliflower, adorned with aromatic herbs and spices, is definitely a showstopper. So visually stunning, its Instagram-worthy. The cauliflower delivers on both appearance and taste. Roasted to a golden perfection, it offers a satisfying texture with every forkful, and at just around 150 calories per serving, it’s a guilt-free indulgence that will steal the spotlight.

Trimming the tree with sides: Veggie edition

  1. Crispy Brussels sprouts with balsamic glaze: Crispy Brussels sprouts upgraded with balsamic glaze is a revelation. Roasted to perfection, each sprout has a delightful crunch of flavour. Packed with vitamins and fibre, this side dish, at approximately 120 calories per serving, proves that healthy can be delicious and satisfying.
  2. Garlic mashed cauliflower: Swapping traditional mashed potatoes for garlic mashed cauliflower is a brilliant idea. Creamy and satisfying, with only 80 calories per serving, it’s a lighter alternative that doesn’t compromise on taste. The garlic-infused cauliflower mash is a hit and earns its place as a permanent contender for future Christmas dinners.
  3. Quinoa and pomegranate salad: The quinoa and pomegranate salad brings a burst of freshness to the Christmas table. Loaded with protein and antioxidants, the colourful side dish adds vibrancy to the spread. At approximately 200 calories per serving, it’s a guilt-free addition that balances the heartiness of the main course.

Sweeten the season with desserts: Guilt-free indulgences

  1. Vegan pumpkin pie: No Christmas dinner is complete without dessert, and the vegan pumpkin pie will steal the show. With a nutty crust and a rich, creamy filling, each slice is a heavenly treat. At around 250 calories per serving, it allows you to savour the sweetness without overindulging. A perfect conclusion to the feast!
  2. Chocolate avocado mousse: Indulging your sweet tooth with chocolate avocado mousse is a delightful experience. Silky smooth and rich in healthy fats, it’s a guilt-free pleasure at only 150 calories per serving. Garnish with berries, it adds a festive touch to the table and will leave everyone craving more.
  3. Fruit salad with minted honey-lime dressing: A refreshing fruit salad with minted honey-lime dressing provides a light and satisfying end to the meal. Bursting with vitamins and natural sweetness, it’s the perfect guilt-free dessert at approximately 100 calories per serving. A refreshing palate cleanser that will leave you feeling indulged without the indulgence.

I hope you like my alternatives to traditional fayre. It will not only cater to various dietary preferences but will also infuse your Christmas spread with a burst of flavours and colours. Here’s to a festive season filled with joy, good company, and delicious, health-conscious feasting! Cheers!

Let’s (Pokémon) Go

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We’re being constantly reminded about the negative effects of too much screen time and the benefits of getting outside and walking more. But wait a minute, what if there were a way to combine the two? Well there is! So, over the weekend of 26 and 27 August, I did just that…

 

The path to the Pokémon league

For those who don’t know, that weekend was Pokémon Go Fest 2023: Global which, according to the official website, was ‘the biggest Pokémon Go event of the year’.

Having bought my ticket (I wanted the extra challenges only ticket holders can access) and laced up my walking shoes, I was ready to Go.

 

Community, I choose you!

Pokémon Go is an online game you can play on your phone and while the main aim is to catch Pokémon in the real world, there’s so much more to it. Along with spinning Pokéstops, Pokégyms and hatching eggs (all of which come with rewards), you can also participate in raids both locally and remotely. As someone who usually plays solo, remote raids haven’t only given me a way to catch otherwise unobtainable Pokémon, they’ve also given the game a real community feel. I might not be playing alongside other players in the real world but when we’re battling together virtually to take down a legendary Pokémon, it really makes me feel part of a team.

 

Rainbow and the Pokémon master

Another positive aspect of the game is that you’re actively rewarded for walking. The greater the distance, the greater your rewards. So if you want to hatch that 12km egg or get to that local raid spot, you’d better get walking. You’ll likely take in some great sights too.

Over the two days of Go Fest I walked more than 36,000 steps, which according to my phone would burn off 36 hamburgers!! Not bad for someone staring at a screen and catching pixelated monsters.

So even though I didn’t reduce my screen time (in fact I played much more than I usually would), I did get outside, walked a fair distance and caught some envy-inducing Pokémon along the way – one being a rarer than rare shiny Rayquaza!

 

Pikachu’s goodbye

So next time you’re going for a walk, why not get some rewards along the way? You might even bump into Pikachu if you’re lucky.

Running for a common goal

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Running for a common goal

Tuesday 5 September 2023 marked another International Day of Charity – a day aiming to raise awareness and provide a common platform for all charity related activities.

To mark this day, I wanted to share my own experience of meningitis and how it lead to me running the London Marathon back in April.

I was diagnosed with meningococcal meningitis (MenB) in summer 2018 and have since felt compelled to raise awareness of the disease and support the great work done by Meningitis Now.

Raising awareness of a positive outcome

Although I was the one diagnosed, it was actually my friends and family who were struggling the most. Some even mentioning the high mortality rate and levels of potentially life-changing, long-term problems associated with the disease. From my own research, whether via the internet or word of mouth, the narrative surrounding meningitis is definitely more doom and gloom than one of optimism.

The experience of MenB was terrifying for me, and I really wanted to raise awareness of a more positive outcome. Hopefully providing some hope and comfort to others.

I also wanted to raise some money for Meningitis Now, to give something back to all those who supported me since day one of my diagnosis.  So I decided to run the London Marathon in aid of the charity.

It’s a Marathon, not a sprint

By now the Marathon has come and gone and, although I didn’t break any records this time around, I’m really grateful to have been able to turn an awful experience into an incredible weekend.

Taking on a physical challenge like the Marathon is certainly the toughest thing I’ve done, but the reasons for doing so, along with the obvious health benefits, made it all worthwhile. I also managed to raise over £3,400, which I know will make a huge difference to the charity as it works towards a world where nobody loses their life or is left with life-changing after-effects following their own diagnosis.

Continuing my journey

I’ve since made a full recovery, finished university with a First class degree and have a full-time job at Barnett Waddingham. When I say full recovery, I suppose I’ll never know if it’s affected me long-term and if I’m honest, that’s the hardest part. But I’ve decided it’s not something worth worrying about and I try to just live life to the fullest. It’s certainly given me a renewed outlook and allowed me to appreciate the good moments more.

It’s also acted as a useful reminder not to take life too seriously and brought me closer to those around me. Thanks again to all who helped and supported me at the time.

Encouraging others to share

I’m keen to encourage others to share their own experiences as I believe the support it can provide is invaluable to others going through the same. Throughout my recovery, some of the personal struggles shared through Meningitis Now resonated and helped me relax a bit more about my own situation.

I’ve shared more on my experience here but if anyone has any questions, please pop them in the comments.

Otherwise, please check out Meningitis Now and all the great work it does.

Can apps keep you on track?

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Where to start? 

Setting yourself any type of goal can be daunting. I struggle with knowing where to start and keeping track of progress but I’ve recently discovered some apps and websites to help me keep on top of my physical and mental wellbeing. Here’s a few of my favourites.

Stop snoozing
The perfect place to start is getting a good night’s sleep. I’m guilty of scrolling on my phone for hours in bed which leaves my mind buzzing and unable to switch off. I find it hard to drag myself out of bed in the morning with next to no energy to do anything productive for myself outside of work, whether that’s exercise, cooking or socialising.

Headspace is an app which is great for people like me who can’t switch off. It provides hints and tips for better sleep, including how to create the perfect sleep environment and ideas to wind down and get the most out of your night’s sleep. One recommendation is to keep your phone out of reach while you sleep – I’ve tried this because it forces me out of bed in the morning to switch off that dreaded alarm!

Once I’ve cracked down on my perfect sleeping routine, I wake up earlier with a replenished tank of energy ready for the day. I can set my alarm earlier and not feel the need to snooze ten times before rolling out of bed.

Enjoying exercise
If you’re not a gym person, there are so many other ways of incorporating exercise into your daily routine. Apps like FitOn have a wide range of workouts that don’t need equipment or endless hours in the gym. These are great for when I feel like doing some exercise but don’t have much time, or when leaving the house feels overwhelming.

As someone who hadn’t focused on running to get fit in the past, discovering the Couch to 5k app made running 5k feel within reach. It’s a fun form of exercise and a great way to challenge yourself which only takes up 30 minutes of your day.

Cooking up a storm
When I’m feeling energised from exercise one of the knock-on effects is wanting to improve my diet. There are several apps which can track what you’re putting in your body and provide easy, healthy meals. I use MyFitnessPal for recipe inspiration and to track my meals. The app also has a huge community where you can share progress and gather motivation from other users.

Using apps can really help with reaching goals, as well as providing personalised exercise routines, community support and an easy way to track your progress.

There’s so much out there to choose from and the apps I’ve mentioned might be a good starting point to try out something new – but do your research and find out what works for you when it comes to your own physical and mental wellbeing.

You take my breath away

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I’m no quitter!

Normally I’d see quitting as a personal failure but when it comes to smoking, I can stand tall and proclaim I am indeed a quitter. Everyone has their reason to quit – whether that’s financial, health related or something else – and reminding yourself of that reason is the main driver to helping you succeed.

The parting of, quite frankly, extortionate amounts of money was a factor for me, but it wasn’t my main reason for wanting to kick the habit. It was more the lack of control I felt. I’d naively convinced myself I wasn’t actually addicted and was only smoking out of choice. But as I realised I didn’t really have the control I thought I did, my enjoyment of smoking started to seriously deteriorate.

Having tried to quit on numerous occasions, the journey to being smoke free is probably one of the most difficult I’ve been on. While equally being one of the most rewarding.

Pack it in!

I put out my cigarette on a crisp new year’s morning and decided it would be my last. It was time. As I said goodbye to my trusted Marlboro lights, I gained a new companion – an electronic vape, complete with tobacco flavoured liquid. While it wasn’t quite the same as my long-term friend, it did help keep the cravings at bay.

Unbeknown to me though, a nationwide lockdown was on the horizon and I was very soon stuck inside and furloughed. If there was ever a time to give in to my cravings, here it was. My wife was still smoking, and I knew there was a pack somewhere in one of the draws. Fortunately, but rather frustratingly for me on the day my craving for a cigarette hit hardest, she’d taken them to work. Had she not, my journey would’ve come to an abrupt end and I’d likely be outside puffing away instead of writing this.

Today is the day

I slowly transitioned to nicotine free liquid and was vaping progressively less, until one day I just didn’t feel the need to pick it up. I was there. I’d reached the light at the end of a tunnel I never thought I’d get out of.

I’m now no longer at the mercy of nicotine cravings and I don’t (to my knowledge anyway) walk around with a distinct aroma attached to me.

So, whether you’re embarking on a solo journey or need some support, there’s never been a better time to start than now.

January 1 2020, around 9am was my last cigarette. And I very much intend to keep it that way!

Today I get to workout

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Today I have to get to workout

There’s no better time than New Year when it comes to making changes and self-improvement, right?

After the excesses of Christmas, many of us look to exercise to kick start a new health-conscious regime. And while the gym can be a great form of self-care, for some the idea of actually going can be quite daunting.

I see a lot of negativity on social media when it comes to the gym – people being made to feel unwelcome or concerned they’ll go viral if they do an exercise wrong. As someone who regularly goes to the gym (dare I say even enjoys it!) I understand the worry, but it’s worth bearing in mind this in no way reflects the gym community as a whole. Most of us are really supportive and encouraging!

So, if you’re about to embark on a ‘New Year, New Me’ resolution over the next few months, here are a few of my personal tips to help you navigate the gym.

Find your feet

Whether it’s day one or day 100, take a few minutes to familiarise yourself with your surroundings. Think of it like your first day in a new office, but instead of finding the coffee machine you’ll want to know where the water fountain or kettlebells are. By scoping it out, you’ll know exactly where to go for your next exercise.

Work out a plan 

Whatever your goals, a plan is vital. It’s why you’re going to the gym today. Some plans might be simple, but others (a Push, Pull, Legs split for example), need a bit more research and you might not know where to start. If you’re looking for something free, why not try an app like MyFitnessPal. It won’t create your workout but does give you a range of exercises to choose from so you can build your own and you can even save it in the app. For something more bespoke a personal trainer can create a plan for you, but this likely comes at a cost.

So whether you‘ve written it in your notepad, saved it on your phone, have it memorised or your trainer does, what’s the plan?

 

If you don’t know, ask 

Now you’ve got a plan, you’re ready to go. But just as you’re about to start your next exercise, you can’t remember the difference between Romanian and sumo deadlifts. No problem, just ask for help. If you don’t fancy asking someone or there’s no one around, just ask your phone. YouTube can be your best friend when it comes to exercise and is a useful tool for improving your technique. Remember, asking for help in any form isn’t a weakness.

 

Don’t sweat it

While we’re on the subject of phones, you can’t go far without seeing someone recording on theirs and the gym is no exception. But remember, most people are in the gym for the same reason you are – to workout. While there’s no guarantee you won’t end up in the background of someone’s video, my best advice is don’t sweat it and keep doing you!

 

Pump up the jam

Pump it up, while your feet are stompin’… Okay, that’s quite enough of that, but the point stands. Having a great playlist can motivate you to get your workout started, make it more enjoyable and might even be the difference between achieving a new personal best or falling just short. My playlist is a combination of heavy rock, dance, hip-hop and even some Greatest Showman for when the moment’s right (the moment is always right!).

Music not your thing? Why not try a podcast or audio book instead? Anything which gets you in the zone to help reach your goals.

 

The gym is a great place for you mind and body, it’s a place to focus on you. So next time you’re struggling for motivation remember, a workout isn’t always about building muscle or health, it’s also therapy. Go get yours.

 

How walking 1,000 miles can change your life

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As I sat on top of Pen Y Fan and poured myself a tea from my flask, I took in the Welsh countryside spread out around me and thought to myself ‘I can’t remember a time when I felt so free.’

This feeling of freedom isn’t something that comes easily to me. Having lived with OCD and Generalised Anxiety Disorder the whole of my adult life, my brain and body are used to living in a tightly controlled state of being. My anxiety was made even worse during the Covid-19 pandemic and I’m not surprised to find that according to Mind, 65% of adults with mental health problems have said it’s got worse since the first national lockdown.

Before the pandemic, I’d learned to live with my mental health condition fairly well and although it still affected me, it didn’t stop me living my life. But once the first lockdown hit and we were being told we had to stay inside, things started to go downhill. OCD makes me feel incredibly out of control and living through an unprecedented situation where no one had any form of control was terrifying. I tried desperately to keep control of as many things as I could and saw it as my ‘duty’ to keep me and my husband safe from the germs and contamination all around us.

I washed and sanitised my hands constantly, scrubbed every surface with bleach and washed and Dettol-wiped everything that came into the house. I couldn’t hug or be near anyone which meant even going for a walk became impossible as I struggled to find routes where I could guarantee I wouldn’t see people. Life became closed in and I became increasingly more anxious and withdrawn.

Fast forward to the end of 2021 and a world ever so slowly returning to some form of normality. Throughout 2020 and 2021 I’d started taking medication and gone to therapy sessions to help me cope with the way I was feeling and as a result, I’d started to take my first tentative steps back into ‘normal life’. It was at this time I came across Country Walking Magazine’s walk 1,000 miles challenge and decided 2022 was the year I’d walk 1,000 miles.

Walking those 1,000 miles has been emotional, exhilarating and life changing. It’s taught me a few things along the way too:

  • Blisters are my new best friend (well they’re not but I’ve had to learn to live with them!).
  • Walking 36 miles in a day will break you. Back in May I walked from Corfe Castle to Weymouth along the Jurassic coast and whilst it was incredibly rewarding, it took me 15 hours and afterwards I couldn’t move for the next 2 days!
  • Rest days are just as important as walking days.
  • The UK is stunningly beautiful and there are so many amazing places to discover.
  • Getting lost is ridiculously easy but it does add on a few extra miles.
  • Life is for living.
  • OCD and anxiety no longer rule my life.

I have a new joy for life I never thought possible – I look forward to getting outside and feel like I’ve got my independence and my life back. While I might not walk 1,000 miles in 2023, walking has become a key part of my daily routine and is something I’ll always prioritise for my mental health.

‘Walking: the most ancient exercise and still the best modern exercise.’ – Carrie Latet

My Menopause Story

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  • Menopause symptoms

    Hot sweats

    Vaginal dryness and discomfort during sex

    Difficulty sleeping

    Fatigue

    Low mood or anxiety

    Depression

    Lack of focus

    Headaches

    Problems with memory or concentration

    Water retention, flatulence, bloating

  • Menopause symptoms

    Stomach pain

    Irregular periods

    Weight gain / slower metabolism

    Breast soreness

    Burning mouth syndrome

    Painful joints  / muscle tension

    Dizzy spells / pins & needles

    Thinning hair

    Increased facial hair

  • Menopause symptoms

    Gum recession

    Itchy skin

    Brittle nails

    Urinary incontinence

    Body odour

    Hay fever and allergies

    Heart palpitations

    Panic attacks

    Osteoporosis

    Irritability

    Loss of libido

The menopause pretty much affects all aspects of your life – like a total system meltdown. So it’s not surprising irritability and loss of libido feature on the list of symptoms, given all the rest . . .

The lists above include known symptoms women across the globe suffer during the peri-menopause and menopause journey. While I don’t claim to have experienced all of them, a lot of them are very familiar to me. Some I was aware of and was expecting – hot flashes, weight gain, irregular periods, loss of libido. Some, were frankly a nasty surprise (the flatulence, urinary incontinence, the emergence of a hairy jawline, the depression). The hot flashes, by the way, are like a gas water heater flaring violently into action.

Of course, the knock on effect has been a loss of self-esteem and my sense of self, who I am, all I have achieved. For me, it also coincided with a crisis of confidence in my career and my ability to hold down a senior role.

Cultural expectations

The real kick is, as you are struggling to cope with crippling hormonal headaches, sleep loss, hot flashes and the like there’s an expectation to maintain a youthful appearance and a slim figure: eat less, much less! Exercise more, much more! Just as the menopause has robbed you of energy and willpower you’re encouraged not to ‘let yourself go’.

The media bombards us with images of the perfect older women who have held it together and still look amazing for their age. Good for them, but it isn’t truly representative of the majority of menopausal women. And because the menopause is a women’s issue, it is by default a minority issue – even though women represent 50% of people on the planet.

When will women’s health be prioritised?

So beyond Hormone Replacement Therapy (HRT), there is nothing available to alleviate symptoms and very little research into other methods. It is simply not a priority. HRT is not an option for me and my sister due to a history of breast cancer in my immediate family.

Juggling health, family and work

The menopause hit me like a steam train as my parents started to need additional support, and in my mother’s case, there was the increasing dementia as well as physical deterioration. Years of (sometimes) painful periods, the dangers and pain of childbirth are just the start of women’s health issues we all have to learn to cope with. The onslaught gathers pace during the menopause with juggling work, teenagers, ageing parents and a whole host of nasty symptoms.

Light at the end of the tunnel?

I can’t say I am through the other side of my menopausal journey even now – the whole process can take around 10 years – 10 years! But fingers crossed, I might be close. I haven’t had a period for more than 20 months. The hot flashes that come and go for months at a time have stopped again over the last few weeks and I am sleeping a little better. I haven’t had to change my sweat-soaked pyjamas or the sheets in the middle of the night for a while now. Oh, and the frequently recurring breast cysts I used to get have stopped.

But the menopause is wholly unpredictable and you never know, some of this might come back again at any time.

For information about menopause and other aspects of aging women’s health, visit https://www.imsociety.org/

 

4me blog 2021 Olympics

Faster, Higher, Stronger – Together

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It might be a year later than billed but the Olympics certainly delivered when we needed it to.

With around 11,000 athletes across 206 countries, competing in 339 different events from 41 sports (including 5 new additions), the Olympics really has something for everyone and Great Britain has become accustomed to Olympic success.

Beijing 2008, 51 medals – 19 gold. London 2012, 65 medals – 29 gold. Rio 2016, 67 medals – 27 gold.

This time around UK Sport set a target of 45 – 70 medals and Team GB did not disappoint.

While they’ve consistently delivered at the Olympics, there’s so much more to many stories than just the medal at the end – we’ve highlighted a handful which captured our attention this Olympic summer.

#teamgreatknitting
Tom Daley – Thrust into the spotlight in 2008 in Beijing when he was 14, he’d yet to win gold. Now 27, Tokyo would be his fourth attempt. His dive won gold, his knitting won the internet. Tom learned to knit before the Olympics to help him stay calm – it seemed to work as, with the gold and bronze medals he picked up in Tokyo, he became the first Team GB diver to win four Olympic medals. He’s certainly the first to knit a cardigan while waiting for his next event.

BMX girls have a lot of fun
Beth Shriever – 2017, drops out of the British Cycling programme due to no funding for women’s BMX. 2021, Olympic BMX champion. With no funding from UK Sport, Beth worked as a teaching assistant and used crowdfunding to help get her to the Olympics. She returned to the cycling programme in 2019. She returned home from Tokyo in 2021 with Team GB’s first Olympic gold medal for BMX.

Worth her weight in silver
Emily Campbell – There was a little wobble of the knees, a steadying smile and then a beep. Britain had its first ever female Olympic weightlifting medallist as Emily won the silver medal. Only five years ago Emily hadn’t done any weightlifting and was working full-time with children with special educational needs. With no funding, she worked and received help from her community. Fast forward to 2021 and we have our first female Olympic weightlifting medal.

The Sky’s the limit
Sky Brown – At 13, the youngest professional skateboarder in the world. Sky had to overcome two huge obstacles to even make it to the Olympics, a life-threatening crash and her reluctant parents. In spring 2020, Sky suffered fractures to her skull and broke both her left wrist and hand after falling from a skate ramp. Just one year later and, after failing her first two runs, Sky landed the kickflip indy on her final attempt. As with the first two runs she slid down the bowl on her hands and knees, but this time she slid with joy. Had the Olympics taken place as planned in 2020, Sky likely wouldn’t have made it. 2021 she’s Team GB’s youngest ever Olympic medal winner.

Overall Team GB brought home an impressive haul of 65 medals from Tokyo, with 22 golds, 21 silvers and 22 bronze medals.

Of course we cheer all our athletes on for the win, but for some even the taking part is an achievement which shouldn’t go unnoticed.

As the closing ceremony ends and Tokyo passes the Olympic baton to Paris – we wait to see what 2024 has in store for Team GB, not just in terms of medals but also the story behind it.

Over to you Paralympics – in the words of Jonny Brownlee – “Olympics? Completed it.”