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03/11/2026

Beautiful weekend in Wales hitting the trails with Marie Todd Jamie Reily & Michelle Evers

A steady 32 miles covered Saturday & Sunday with some stunning scenery, lots of laughs & plenty of fodder 😋

28/10/2026

I turned 43 this month, and looking at how I train and eat now compared to my 30s, things look quite different.

They weren’t “mistakes” back then—they served a purpose, and my body responded well to them at that stage of my life.

But our physiology changes.

As we get older, our hormone profiles shift, stress tolerance changes, and life demands evolve. Trying to force the exact same training and nutrition habits from a decade ago onto your body today often leads straight to burnout, poor recovery, and frustration.

At 43, I don’t care about stepping on scales or tracking every calorie down to the gram.

I care about staying strong, running marathons, training for Hyrox, and having lots of energy for my family and my business.

Swipe through to see 4 things that worked for me in my 30s that I’ve completely upgraded for my 40s.

Have you had to adjust how you train or eat as you’ve gotten older? What’s been the biggest shift for you? Let me know below! 👇

12/10/2026

Marathon #6 in the bank!

Chester Marathon

⏱️ Chip time: 3:59

📱 Strava time: 3:58

(For anyone wondering about the difference, you always clock extra mileage on the course weaving around people!)

🩸 Cycle Day 1. (If you know, you know). And exactly the same happened at Manchester in April - I have no luck with this 🤯

I kept this one pretty quiet beforehand. I was honestly so annoyed after Manchester because I knew I had a much better performance in me, so I wanted to just get my head down and get on with it.

I did things a bit differently this time: zero 20-mile training runs. My longest run in this entire block was 26km, increased volume by frequency rather than duration.

I literally just scraped that sub-4, but I am so bloody happy I did. I kept the pace locked in from the start and managed to fight through some really bad cramps around halfway.

I’m sharing the period side of this because as a coach, I talk about female physiology every single day—so let’s be real about it.

Physiologically, during the luteal phase (the 10–14 days before your period), your resting heart rate rises, HRV drops, and core body temp increases—meaning your rate of perceived exertion feels way harder.

On Day 1 (when your period arrives), your core temp drops back down and your body can access stored glycogen more efficiently again.

But physically? That first day can feel completely draining to say the least.

I won’t lie—it definitely crossed my mind to give myself an easy out and drop the target time given the timing.

But that would have meant having to push for it at another race, and I’ve got other goals to move on to now! 😂

No apologies for talking about cycles on here—it’s just proof that as women, we are capable of doing insanely hard things even when biology throws a spanner in the works.

Next up: 3 Hyrox events, and then a 53-mile ultra next May! Ticking them off one by one. 💫

07/10/2026

Most of our ladies have already locked their spots back in for the next block... which means we only have a handful of spaces left. 👊

When almost an entire gym rebooks before the next block is even officially advertised, it says everything about the standard of coaching and the community inside these four walls.

Our current group has been turning up in the dark, lifting heavier than they thought possible, and building real momentum.

They know how much progress gets lost when you hit “pause” in October and try to restart in January.

And that high retention is exactly why spaces in here are so limited.

This isn’t a commercial gym where you’re just a number in a room of 30 people with blaring music.

Every single session in our Birkenshaw gym is properly coached.

As Level 4 Specialists, our job is to deliver structured programming that builds actual strength, respects female physiology, and gives you proper eyes-on feedback every time you lift.

You get high-level, tailored coaching in a completely private space where everyone supports each other.

Our next 8-week block starts w/c 26th October and takes us right up to the Christmas break.

Because most of our current clients have already grabbed their spots, here is all we have left across the entire timetable:

🌅 Mon 6:30am – 2 spaces
🌆 Weds 7:15pm – 4 spaces
🌅 Thurs 6:30am – 3 spaces
🌆 Thurs 6:30pm – 2 spaces

If you’re one of our current ladies who hasn’t confirmed her slot yet, or if you’ve been watching from the outside waiting for a rare opening to join us—this is your chance before doors close for the rest of the year.

👇 Drop a comment below or send me a swift DM with the word “IN”, and let’s get your spot locked down.

05/10/2026

It’s so easy to let October slide into December and promise yourself you’ll “start fresh in January.”

But 8 weeks is a huge amount of time to get stronger, feel energised, and keep your head clear during the busiest time of the year.

Swipe through the slides above to see what we do differently here and check our remaining availability for the latest 8 week block.

Comment 8 WEEKS or send a DM to claim one of the last remaining spots!

30/09/2026

If your mid-week lunch usually consists of picking at your kids’ leftovers, grabbing a random cereal bar, or completely starving until 3pm... save this.

You don’t need to spend two hours every Sunday prepping complicated meals in Tupperware to eat well.

Lunch just needs to do three simple jobs:

1. Take under 5 minutes to assemble

2. Give you enough protein to protect muscle and keep you full

3. Keep your blood sugar steady so you aren’t crashing by 3pm

Swipe through for 5 super simple, go-to lunches I recommend to my clients (and eat myself when time is short).

Which one would you pick? Let me know below! 👇

28/09/2026

I’m going to be completely honest with you: I don’t struggle to get myself to exercise.

If anything, I’m the opposite. Movement is my outlet, I genuinely love training, and I almost never have days where I don’t feel like doing it.

But I know for 90% of the women I coach, that isn’t their reality. And that is completely okay.

Where so many women get stuck is thinking they need to feel crazy passionate about the gym before they can get results. They sit around waiting for a sudden burst of “motivation” before signing up for a class or getting a workout done.

Here’s the truth after 10 years of coaching: motivation is a complete myth.

It’s just an emotion. It comes and goes depending on how you slept, how high your stress levels are, or where you are in your cycle.

If you rely on feeling like it, you’ll only train when life is quiet and easy—which, let’s be honest, is almost never!

I don’t train because of some magical motivation spark; it’s simply a non-negotiable anchor in my day, like brushing my teeth.

And for my clients who don’t naturally crave exercise, building simple anchors is what changes everything:

⚙️ Fixed appointments: Locking in specific days and times (like our 6:30am or 7:15pm Group PT blocks) so the decision is already made.

⚙️ Prepped environment: Kit laid out the night before so there’s zero mental friction in the morning.

⚙️ The 10-minute rule: Giving yourself permission to just do 10 minutes. Removing the pressure of a “perfect” session is usually all it takes to get started.

You don’t need to become obsessed with exercise to build a strong, capable body. You just need a routine that carries you on the days motivation doesn’t show up.

Are you someone who naturally loves moving, or do you have to work hard to build the routine? Let me know below! 👇

25/09/2026

50% of girls drop out of sport during adolescence—that is double the rate of boys. 🛑

Having two teenagers of my own—and watching my daughter actively play sport—this stat hits really close to home.

I want to make sure I have the exact tools and understanding to help her navigate these changing years, keep her confidence high, and ensure she stays enjoying her sport.

When girls hit puberty, their bodies undergo massive biomechanical changes: they grow taller before they get stronger, their centre of gravity shifts, and their balance temporarily takes a hit.

It’s rarely a lack of drive or passion—it’s often just that standard coaching hasn’t been adapted for growing female biology.

I’ve just started studying a specialist course in adolescent female physiology so I can pass on real, practical value and help support our young athletes better. ⚙️

Swipe through the slides above to see what actually happens during these years—and let’s start changing how we support the next generation.

Did you drop out of sport as a teenager, or do you have daughters navigating this right now? Let me know below! 👇

23/09/2026

This is what happens when you find an environment that actually supports you. ⚙️👏

Jo joined our Group PT sessions back in January. She’s been turning up consistently twice a week, building her strength, and getting her fitness to a point where she is genuinely loving exercise again.

Seeing someone go from simply wanting to get back into a routine to building this level of capability and belief is hands down the best part of coaching.

And the absolute cherry on top? Jo has just taken that confidence to the next level and officially signed up for a Hyrox double in January! ⚡🔥

From starting out in January to prepping for a Hyrox event 12 months later—all off the back of two consistent sessions a week and a supportive room full of women.

So proud of you, Jo! Absolutely smashed it. 🙌

Ready to find a training routine you actually look forward to?

Head to www.realptonline.com or drop me a DM to see what availability we have! 📩

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