Lovely walk this morning with @Ben Bailey, @Philip Toogood and Lazza. Beautiful way to start the weekend with my brothers. Have a fabulous weekend one and all 💚💚

Can’t believe the 8th When One Falls challenge is happening in just TWO WEEKS! 🏔️❤️ This time, we’re taking on Ben Nevis, climbing together to raise awareness for mental health, for the ones we’ve lost and for the ones still carrying the weight. And we want YOU with us. 🙌 Men, women, friends, family: everyone is welcome. You don’t need to be an athlete. Just bring yourself, your boots and a reason to climb. If you fancy joining us, drop a comment below or send us a message. Let’s get a proper team together and make this one special. 💪🏔️ Big love, people. ❤️ See you at the top. #WhenOneFalls #BenNevis #MentalHealthAwareness #SPEAK #MentalHealthMatters #ClimbForACause

Hope you all had a great weekend. I really enjoyed mine. Friday night I got to see the IP4 Orchestra, and for once it was a pretty sober one 😂 which meant I actually woke up on Saturday feeling fresh! I then spent some time with a friend just outside London and discovered something I genuinely didn’t think people did… swimming in the Thames 🏊‍♂️😂 It was actually brilliant. A couple of days switching off, getting outside and slowing everything down was exactly what I needed. Now it’s back to it this week, and I’m really excited about what we’re building together in this community. I want this to become somewhere we can talk about the wins, the struggles and everything in between, not just work and mental health, but life in general. So, over to you… What did you get up to this weekend? 👇

Hope we are all keeping well in this continued heat wave 🥵. On my way upto London for a bike ride with Sigma Sports tomorrow. What’s special about this ride is that it ends at the Herne Hill cycle track. Where my grandfather George Carney started his cycling career back in the 1930’s. Sadly he passed back in 1985, but nonetheless one very excited grandson 🤗🤗🤗

Hey there SPEAK community 👋 With the hot weather we’re experiencing at the moment, it’s a great time to talk about hydration—one of the simplest but most overlooked aspects of our health and wellbeing. When we sweat, we don’t just lose water; we also lose essential electrolytes such as sodium, potassium, magnesium, and chloride. These minerals play a vital role in maintaining fluid balance, supporting nerve function, muscle contractions, and regulating blood pressure. Simply replacing the water isn’t always enough if you’ve been sweating heavily for a prolonged period. Water should always be your first choice for staying hydrated, but if you’re exercising, working outdoors, or spending long periods in the heat, replenishing electrolytes can be beneficial. Natural coconut water provides potassium and other electrolytes, while quality liquid mineral or electrolyte drops can be added to your water to help replace the minerals lost through perspiration. Just be mindful that not all electrolyte products are created equal—many contain unnecessary sugars, artificial sweeteners, or colours, so it’s worth reading the label. One of the easiest ways to monitor your hydration status is by checking the colour of your urine. Aim for a pale straw or light yellow colour. Dark yellow or amber urine is often an early indicator that you’re becoming dehydrated. While certain foods, supplements, and medications can alter urine colour, it’s still one of the most practical day-to-day hydration markers available. Don’t rely solely on thirst as your signal to drink. By the time you feel thirsty, you’re often already beginning to dehydrate. Instead, drink consistently throughout the day, increasing your intake during periods of heat, physical activity, or illness. Looking after your hydration isn’t just about quenching your thirst—it’s about supporting your energy levels, cognitive function, circulation, temperature regulation, and overall wellbeing. Stay cool, stay healthy, and keep hydrated. 💧☀️