RL Fitness

RL Fitness Personal Training with purpose.

Community with heart.🩷
Specialising in women’s health & strength, menopause support & confidence building.💜
1:1 coaching & Small Group Training in Redditch.🩷
❤️Taking you further than you thought possible.❤️

One last thought from me today. 💜It's very easy to look backwards and use an earlier version of ourselves as the benchma...
23/09/2026

One last thought from me today. 💜

It's very easy to look backwards and use an earlier version of ourselves as the benchmark.

But what if some of your best bits haven't happened yet?

Maybe you'll be stronger at 45 than you were at 35.

Maybe you'll try something at 50 you were too nervous to try at 30.

Maybe you'll care less about what other people think.

Maybe you'll discover something you absolutely love.

Maybe you'll surprise yourself with what your body can do.

Growing older doesn't only mean losing things.

We get to gain things too.

Experience.

Perspective.

Strength.

Confidence.

And hopefully an increasingly low tolerance for absolute nonsense. 😂

So yes, remember her.

Be fond of her.

But don't be so busy looking backwards that you forget to be curious about who's coming next. 💜

And tomorrow we're going to talk about one of my favourite things to build in that next version of ourselves...

STRENGTH. 💪

Not because of how it makes us look.

Because of how it can make us feel.

23/09/2026

🌱 Okay… plot twist.

We've spent the last couple of days talking about Remember Her?

The things you used to enjoy.

The things that made you feel like you.

The parts of yourself that sometimes get a little lost when life becomes full.

But there's something really important I don't want this week to accidentally suggest...

The old you wasn't necessarily the better you.

And finding yourself again doesn't mean we need to somehow travel backwards and recreate her.

Because think about it.

The person you were at 20, 30 or even five years ago had a different life.

Different responsibilities.

Different experiences.

Different priorities.

Different pressures.

Maybe different interests.

And yes — a different body.

Of course you've changed.

You were supposed to.

Yet physically, we can be incredibly quick to compare ourselves with an earlier version.

"I used to be able to..."

"I used to weigh..."

"I used to look..."

"I used to train..."

And there's nothing wrong with remembering those things.

There's nothing wrong with having goals around how you look either.

But perhaps they don't have to be the only questions we ask.

Because I'm far more interested in this one:

What do you want your body to be capable of NOW and in the years ahead?

Maybe you want to feel stronger.

Have more energy.

Move with confidence.

Get up from the floor easily.

Carry your own bags.

Go travelling.

Keep up with your family.

Try something you've never done before.

Feel physically capable in everyday life.

Or simply feel good in the body you're living in.

💜

Because at 40, 50, 60 or beyond, the goal doesn't have to be recreating who you were at 25.

There's still a version of you ahead that you've never met yet.

And I think that's pretty exciting.

So maybe we're not really trying to find ourselves at all.

Maybe we're still becoming ourselves.

💜 You don't need to go backwards to find yourself.

Make some room for the YOU you're becoming.

👇 If you stopped comparing yourself with the past for a moment, what's ONE thing you'd love your body to be capable of in the future?

🎶 Right… we're going back in time today. 😂Yesterday I asked:When was the last time you did something that made you feel ...
22/09/2026

🎶 Right… we're going back in time today. 😂

Yesterday I asked:

When was the last time you did something that made you feel like YOU?

And today I want to take that thought somewhere a little more fun.

Think back.

Before diaries became quite so full.

Before there always seemed to be something that needed doing.

Before you had approximately 17 different things running around your head at any one time...

What did you LOVE doing simply because you enjoyed it?

Not because it burned calories.

Not because it was productive.

Not because it was good for your career.

Not because somebody else needed you to do it.

Just because you liked it.

Maybe you went dancing every weekend. 💃

Maybe you played a sport.

Maybe you could disappear into a book for an entire afternoon. 📚

Maybe you went to gigs.

Painted.

Baked.

Travelled.

Rode horses.

Went walking.

Made things.

Spent hours with friends doing absolutely nothing particularly useful. 😂

Or maybe you genuinely loved training — not because you were trying to change yourself, but because you loved how it made you feel.

And here's something I've been thinking about while planning this week...

Sometimes when life changes, we don't actually notice the last time being the last time.

You don't necessarily think:

"Well, that's the final time I'll do that for the next eight years."

You just get busy.

And then one day you think...

“God, I used to LOVE doing that.”

💜

So let's have a proper nostalgia session in the comments today.

👇 What was YOUR thing?

And even better...

How long has it been since you last did it?

Bonus points for anything you've not done since the 90s/00s. 😂

I'll join in too, mine was Dancing.

💜 She's still there. She's just been rather busy.I keep coming back to that sentence.Because I don't think most of us ma...
21/09/2026

💜 She's still there. She's just been rather busy.

I keep coming back to that sentence.

Because I don't think most of us make a conscious decision to stop doing things for ourselves.

There's rarely a day when we announce:

"Right. From today onwards, I'm putting myself at the bottom of the list." 😂

It happens gradually.

One busy week becomes another.

Something else needs doing.

Someone needs something.

Work's hectic.

You're tired.

"I'll do it next week."

And eventually you realise that something you once loved hasn't happened for months, maybe years.

But here's the important bit...

This week isn't about trying to become the person you used to be.

Because maybe you don't even WANT to be her anymore.

You've changed.

Your priorities might be different.

Your body might be different.

Your life might look completely different.

And that's okay.

We're going somewhere slightly different with this.

Because tomorrow I want to ask you something that might bring back a few memories...

What did you used to LOVE doing simply because you enjoyed it? 👀

And I have a feeling some of the answers are going to be brilliant. 😂💜

21/09/2026

💜 REMEMBER HER?

I want to start this week with a slightly different question.

Not...
How much do you weigh?

Not...
How many times did you exercise last week?

Not...
What do you want to change about your body?

Just this:
When was the last time you did something that made you feel like YOU?

It's funny how gradually it can happen.
Life gets fuller.
Work gets busier.
Relationships change.
Families grow.
Responsibilities increase.

There are appointments to remember, messages to answer, things to organise, people to see, washing to put away and approximately 4,732 other things competing for your attention. 😂

And somewhere amongst all of that, the things we do simply because we enjoy them can quietly slip further down the list.

Maybe you used to dance.
Read.
Train.
Go out with friends.
Walk somewhere just because it was beautiful.
Listen to music ridiculously loudly.
Get dressed up.
Learn things.
Travel.
Paint.
Play a sport.
Sit in a coffee shop alone.
Or maybe you had something completely random that was yours.

And I'm not suggesting for one second that we need to recreate our younger selves.

I don't particularly want everything about younger me back, thank you very much. 😂

We've lived.
We've learned.
Our lives have changed.
WE'VE changed.

So maybe “finding yourself again” isn't really about finding the person you used to be.

Maybe it's about asking:
What makes me feel like ME now?
And making a little more room for that person too.

Not every day.
Not perfectly.
And certainly not at the expense of everything and everyone else.

Just enough that you don't completely disappear underneath everything you have to do.

💜 She's still there. She's just been rather busy.
And this week, we're going to make a little space for her.

👇 Tell me something that makes you feel like YOU.

It doesn't have to involve fitness, in fact, I'd LOVE some completely random answers. 😂

😂 I’ve done enough talking this week… now it’s YOUR turn.This week we’ve put five very common fitness “rules” under the ...
20/09/2026

😂 I’ve done enough talking this week… now it’s YOUR turn.

This week we’ve put five very common fitness “rules” under the microscope:

💪 Does being sore mean you had a better workout?

⏱️ Does exercise have to last an hour to count?

🤸 Should you always stretch before exercising?

💦 Does sweating more mean you’ve had a better workout?

🥛 Do you really only have 30 minutes to get your protein in?

And I KNOW we’ve barely scratched the surface. 😂

Because fitness and nutrition are full of things we’ve heard so many times that eventually we stop questioning them.

Maybe your friend told you.

Maybe you heard it at the gym years ago.

Maybe you saw it online.

Maybe someone said it with SO much confidence that you thought…

“Well, they must know what they’re talking about.” 👀😂

So today, you get to ask me.

What’s something about exercise, nutrition, strength, recovery or health that you’ve always wondered:

“Is that actually true?”

It can be serious.

It can be something you feel a bit silly asking.

It can be something you’ve believed for YEARS.

Or it can be something you’ve heard recently and thought…

“That sounds a bit suspicious.” 😂

👇 Drop your question in the comments.

There are no silly questions, and chances are, if you’re wondering about it, somebody else is too.

And if we get enough good ones…

🎤 Coach, Is It True That…? might just have to come back for Round Two. 👀

19/09/2026

😂 Fitness advice I've actually heard over the years...

And honestly, we could have made this reel considerably longer.

💦 “If you're not sweating, it didn't count.”
🏋️ “Women shouldn't lift heavy weights.”
🍞 “Carbs are bad.”
😬 “No pain, no gain!”
And one I hear far more often than I'd like...
🫣 “I need to get fit before I join a fitness class.”

That last one always gets me.

Because that's a bit like saying:
“I need to get my hair looking good before I go to the hairdresser.” 😂

You don't need to arrive at a fitness class already fit.

You don't need to know all the exercises.
You don't need to keep up with somebody else.
And you certainly don't need to prove that you're “good enough” to be there.

That's what the class is FOR. 💛

I think fitness has accumulated an awful lot of rules over the years.

Some started with a little bit of truth and got wildly oversimplified.

Some are outdated.
Some depend entirely on context.
And some...

Well, I'm not entirely sure where they came from. 😂

That's really been the point of this week's Coach, Is It True That...?

Not that everything you've ever heard about fitness is wrong.

But that it's okay to ask:
“Hang on... IS that actually true?”
Because exercise doesn't need more fear, guilt or ridiculous rules attached to it.

It needs good information, appropriate challenge and ideally a bit of enjoyment along the way. 💛
Now I want yours...

👇 What's the strangest, funniest or most questionable piece of fitness advice you've ever been given?

PLEASE tell me in the comments. 😂

And if there are some good ones...

👀 Coach, Is It True That...? Round Two may already be writing itself.

🥛 PLEASE STEP AWAY FROM THE PROTEIN YOGHURT.Well... don't actually.You can absolutely eat it. 😂The message from today's ...
18/09/2026

🥛 PLEASE STEP AWAY FROM THE PROTEIN YOGHURT.

Well... don't actually.

You can absolutely eat it. 😂

The message from today's Coach, Is It True That...? isn't that protein timing is completely irrelevant.

It's that nutrition is rarely as all-or-nothing as social media makes it sound.

Protein is important for maintaining and building muscle, and resistance exercise increases the muscle's responsiveness to protein. Consuming protein around training is therefore useful, but the opportunity isn't a tiny 30-minute window that slams shut while you're still driving home from the gym.

For most of us, a much more useful focus is:

What does my protein intake look like across my whole day?

Breakfast.

Lunch.

Dinner.

Snacks if you need them.

And importantly, protein doesn't have to mean shakes, powders and special “fitness” foods.

It can simply come from everyday foods that suit the way you eat.

So if a protein yoghurt after training is convenient and you enjoy it?

Brilliant.

If you're going home and having a normal meal containing protein?

Also brilliant.

You haven't ruined your workout because you didn't get your shaker out before leaving the car park. 😂

PROTEIN MATTERS.
PANIC DOESN'T. 💛

And that's five fitness rules under the microscope this week. 🎤

Tomorrow I think we should have some fun with some of the other weird and wonderful things people have been told about fitness over the years...

Because there are some absolute crackers. 👀😂

18/09/2026

🎤 COACH, IS IT TRUE THAT…? #5

❓ “I've finished my workout, have I only got 30 minutes to get my protein in?!”

Ahhhh... the famous “anabolic window.” 👀

You've probably heard some version of this:
🏋️ Finish workout
⏱️ Start the clock
🥤 Get protein in IMMEDIATELY

😱 Miss the window and apparently all your hard work was for nothing

Thankfully, your muscles aren't quite that dramatic. 😂

Protein after exercise absolutely IS useful.

Exercise stimulates your muscles to adapt, and consuming good-quality protein provides amino acids that support muscle protein synthesis and recovery.
Research shows muscle remains sensitised to protein for much longer than a tiny 30-minute window.

So having a protein-containing meal or snack in the hours around your training is a perfectly sensible idea.

But you don't need to panic.

For most recreational exercisers, the bigger picture matters enormously:

🥚 Are you getting enough protein overall?
🥛 Are you including good-quality protein sources?
🍽️ Are you spreading protein reasonably across your meals rather than saving nearly all of it for one meal?
💪 Are you training consistently?

Current evidence doesn't support the idea that protein must be consumed within exactly 30 minutes after training to make your workout worthwhile.
A recent systematic review comparing protein immediately before versus after resistance training found no important difference in lean-body-mass gains between the timings.

And here's another useful bit:
What you ate BEFORE training matters too.

If you've eaten a protein-containing meal relatively recently, you're not suddenly nutritionally empty the second your final rep finishes.
Recommendations around post-exercise nutrition can therefore depend partly on when and what you last ate.

So...
Protein matters.
Timing can matter.
But panic doesn't. 😂
Have your yoghurt.
Make your lunch.
Eat your dinner.

Just don't knock three people over in the car park because your imaginary protein timer has reached 29:47. 😂🥛

👇 Be honest, had you heard of the “30-minute protein window” before?

💦 Sweaty = successful?Not necessarily.After this morning's Coach, Is It True That...?, here's the bit I really want you ...
17/09/2026

💦 Sweaty = successful?

Not necessarily.

After this morning's Coach, Is It True That...?, here's the bit I really want you to remember:

Different workouts should feel different.

An Ignite session might have your heart rate up and leave you rather acquainted with your sweat towel. 🔥😂

A Sculpt session might challenge your muscles without leaving a puddle underneath you. 💪

Flow might challenge your control, mobility, balance and core while feeling completely different again. 🌿

And that's exactly how it should be.

Because we aren't trying to make every type of exercise look or feel the same.

We're asking:

What is the purpose of what I'm doing today?

Fitness isn't measured by how destroyed, sore or sweaty you can make yourself.

It's about giving your body the right kind of challenge for what you're trying to achieve.

So enjoy the sweaty sessions.

Enjoy the slower ones.

Enjoy getting stronger.

Enjoy moving better.

And maybe stop using the sweat patch on your top as your fitness tracker. 😂

SWEAT ISN'T A SCORECARD.

Judge the purpose, not the puddle. 💛

And tomorrow…

🥛💪 Do you REALLY have just 30 minutes to get your protein in after exercise?

Because apparently we've all been living dangerously by not sprinting for a yoghurt. 👀😂

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