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This episode is all about open water swimming and host Louise Minchin speaks to Olympic Silver Medallist Keri-anne Payne , Her Spirit Co-founder Mel Berry and Her Spirit community members Gillian and Anna, about:

• Facing and embracing the fears that open water swimming can bring.
• Practical, professional tips for beginners and more advanced open water swimmers alike.
• How to motivate yourself to exercise when work and family demands your time and attention!
• The positive impacts open water swimming can have on your mental health
• Training tips for an open swim challenge In Lake Coniston of 5.25 miles this June.

If you fancy joining us for the Sunset Swim Series at open water swim venues across the UK ​​https://herspirit.co.uk/sunset-swim-series/ or the Summer Solstice https://herspirit.co.uk/summer-solstice-swim/ on the 19th June in Nottingham and Cirencester sign up today.

Thanks to our partners Zoggs and Swim England for your support. 

Her Spirit is a global community of like-minded women all getting fitter, stronger and healthier together. We believe your mind, body and fuel are intrinsically linked and taking small achievable steps will lead to big changes.

Regardless of your ability, location or stage of life Her Spirit has something for everyone. We are an inclusive bunch of women who believe that being fit and healthy shouldn't be a chore but something you love to do. Our mantra is 'Together We've Got This' and together we support each other to live life to the full and achieve mind, body and fuel goals we never thought possible.

Her Spirit mission - INSPIRING EVERY WOMAN TO BECOME FITTER, STRONGER AND HEALTHIER for more information go to http://www.herspirit.co.uk 

Hear from mum-of-two Sarah about how running changed her life in her fifties and how much the Her Spirit community means to her.
Find out more at herspirit.co.uk