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Glitter and Gains By Rebecca, 21 paynes Lane, Rugby (2026)

24/09/2026

✨ CHECK-IN THURSDAY ✨

Feeling a little emotional with this one today. 🥹💖

Sometimes we get so focused on where we’re going that we forget to look back at just how far we’ve come.

Today I’ve been thinking about her.

The woman in that first photo.

Her body had carried two beautiful boys, but somewhere along the way I’d stopped making myself a priority too.

I didn’t really recognise the woman looking back at me anymore.

If I could sit beside her now, I’d simply say:

“Don’t worry. I’ve got you.” 💖

Because she has absolutely NO idea what’s coming.

She’ll become strong and not just physically.

She’ll find confidence she never thought she’d have.

She’ll become a PT, build a business she genuinely loves and help other women realise what they’re capable of too. 🥹

Oh and she’ll step onto a bodybuilding stage.

Twice. 🤯

My body has changed, of course.

But when I look at these photos, I don’t really see a body transformation anymore.

I see a life transformation.

Resilience.
Confidence.
Strength.
A ridiculous amount of determination. 😂
And a woman who finally learned to believe in herself.

Life didn’t magically become perfect because I got fit.

I just became better equipped to handle it.

And I learned that making time for myself doesn’t make me any less of a mum or wife. 💖

So today’s Check-In Thursday is simply a reminder:

Look back occasionally.

The version of you who started might be bloody amazed by the woman you’ve become. 🫶

And to the old me

Keep going. You have absolutely no idea what you’re capable of yet. 💖✨

19/09/2026

REST DAYS ARE PART OF THE PROGRAMME

Something I think we all need reminding of sometimes, more isn’t always better.

You don’t need to train 7 days a week to make progress, and taking a deload doesn’t mean you’re going backwards.

Your body needs time to recover from the work you’re asking it to do.

If your weights suddenly feel heavy, performance is dropping, you’re constantly sore or you’re just feeling absolutely knackered

sometimes the answer isn’t to push harder.
Sometimes it’s REST.

Train hard, Recover properly, Come back stronger.

TRAIN ➡️ RECOVER ➡️ ADAPT ➡️ PROGRESS.

Recovery isn’t time away from your goals it’s part of how you reach them 💖

StrengthTraining WomenWhoLift GymTips StrengthTrainingForWomen

17/09/2026

✨ CHECK-IN THURSDAY ✨

Well, my secrets out

SHE STEPPED ON STAGE AGAIN!

After my first show I was incredibly proud of what I’d achieved, but deep down I also felt a little deflated.

It was a HUGE show with 14 ladies in my category and after months of prep, I came away feeling like I hadn’t quite had my moment.

So, we quietly went back to work and I stepped on stage AGAIN, bringing a completely different look.
And this time,
4th place AND an invite to compete at the British Finals. 🇬🇧

Show one taught me so much.
Show two showed me what can happen when you take the feedback, put the work in and come back better.

I got my moment and I’m so incredibly proud of myself. 💖

A massive THANK YOU for all the lovely messages, It genuinely means so much, and of course, thank you to my boys for putting up with the training, meal prep, early mornings and tiredness, even if they didn’t actually know I was prepping again 😂

Prep might be an individual sport, but your family definitely comes along for the ride!

Now onto my ladies 💖
September started BUSY with lots of new clients, but I know a few of you are still trying to find your rhythm again.

Things have settled slightly in my diary, so I now have a couple of early-morning 1:1 PT slots available if you’re ready to get back into it ✨

But a special shout-out this week has to go to Lucy. 🤰💖

Pregnant, already a busy mum, dealing with pregnancy tiredness AND sickness, and still managing three workouts a week.

She’s listening to her body, adapting when she needs to and continuing to make time for herself while literally growing a human. 🥹👏🏻 That deserves celebrating.

Because wins look different for all of us.
Mine this week was stepping back onto that stage.
Lucy’s is continuing to show up for herself through pregnancy.
Yours might simply be getting yourself back through the gym doors.

They’re ALL wins 💖

So how are YOU checking in this Thursday?

What are you proud of yourself for this week? 💕

BritishFinals ✨

10/09/2026

✨ Check-In Thursday ✨

Another Thursday and another chance to pause and reflect on the week gone by 💖

This week has been FULL ON in the gym!

Now the kids are back at school and everyone’s routines are starting to settle again, my diary has definitely felt it

Lots of 1:1 sessions, lots of catching up with my ladies and lots of getting back into those routines that went slightly out the window over summer.

I’ve also had a couple of lovely ladies return to PT with me this week, which has been so nice to see 💖

There’s something about September that just feels like a fresh start.

But as we’ve said before
No new you required, Sometimes you don’t need a massive transformation, a completely new routine or to start again.
Sometimes you just need to come back to yourself.

Get some structure back, Make a little time for YOU, Move your body, Do things that make you feel good and build from there.
That is exactly what I’m seeing from my ladies this week.

We’re back, We’re finding our routines again And we’re ready to see what the rest of the year brings.

As for me, this photo pretty much sums up my week 😂

PT life is back in full swing.

The mornings are getting colder, they’re definitely getting darker, and I’ve officially reached the wrapped-up-in-my-coat-between-clients stage of the year. 🥶

And maybe.. just MAYBE.. I’ve already got my hand warmers in my pockets. 🤫🔥😂

Listen, I’m not being dramatic. I’m PREPARED. 🤣

Summer disappeared VERY quickly!

But there’s something I actually quite love about this time of year routines are back, the gym is busy, my diary is full and everyone seems to have that little September boost of motivation again. 💪🏻

PT life. Gym. Clients. Repeat.

And I wouldn’t have it any other way. 💖

So… how are YOU checking in this Thursday?

Are you loving having some routine back, or are you already missing summer?

NoNewYouRequired StrongWomen

06/09/2026

✨Gym anxiety is completely normal here’s my tips on how to overcome it ✨

1. Start with a Plan
• Know your workout beforehand: Having a clear routine removes the guesswork and helps you stay focused.
• Use apps or printables

⸻

🧘‍♀️ 2. Go During Off-Peak Hours
• Fewer people = less pressure.
• Mornings or mid-afternoons are usually quieter than evenings.

⸻

🎧 3. Use Headphones as a Barrier
• Music or podcasts help you feel “in your zone.”
• Headphones also signal to others that you’re focused and not up for conversation.

⸻

👯‍♀️ 4. Bring a Friend or Hire a PT
• A gym buddy can provide moral support.
• A personal trainer (even just for a session or two) helps you learn equipment and proper form.

⸻

💪 5. Stick to Familiar Equipment First
• Start with machines or bodyweight exercises before progressing to free weights.
• Confidence builds through familiarity.

⸻

🧠 6. Mindset Shift
• Everyone is focused on themselves, not judging you.
• Think of the gym as a place of self-growth, not comparison.

⸻

📈 7. Celebrate Small Wins
• Track your progress—physically or mentally.
• Each gym visit is a win, even if it’s short or not perfect.

⸻

🧥 8. Dress Comfortably
• Wear clothes that make you feel good and confident.
• Avoid anything you feel self-conscious in.

⸻

🧹 9. Learn the Layout
• Spend 5–10 minutes just walking around the gym.
• Knowing where things are makes everything feel less intimidating.

⸻

💬 10. Ask for Help
• Staff are there to help, and they’re usually happy to.
• It’s okay not to know how something works—everyone was a beginner once.

✨ Ready to Own Your Space?

Start small, stay consistent, and celebrate every win—because confidence isn’t something you have, it’s something you build. 💖

👉 Save this list, share it with a friend, or post it up where you’ll see it before your next workout.
You’ve got this. 💪 workoutsforwomen

06/09/2026

🌯 NAKED BEEF BURRITO BOWL 🌯

Quick, easy, high protein AND ready in 15 minutes 🙌

Because eating towards your goals doesn’t have to mean boring chicken and broccoli every day 😂

🔥 480 calories
💪 38g protein
🍚 43g carbs
🥑 18g fat

You’ll need:
🥩 140g extra lean beef mince
🍚 45g brown rice (dry weight)
🥑 51g avocado
🥒 112g cucumber
🌱 Handful of spring onions (10g)
🧄 1 tsp garlic
🌶️ 1 tsp paprika
🔥 1 tsp Cajun seasoning
🫒 Olive oil spray

How to make it:

Cook your rice according to the packet instructions.

Spray a frying pan with a little olive oil and brown your beef mince. Add the garlic, paprika and Cajun seasoning and cook until the beef is cooked through.

Slice your avocado and cucumber and chop your spring onions.

Then it’s simply time to build your bowl 😍

🍚 Rice
🥩 Spiced beef
🥑 Avocado
🥒 Cucumber
🌱 Spring onions

Done! 15-minute lunch with 38g of protein. 💪

Simple food. Good macros. No faffing about. 😂🙌

💾 SAVE this one for your next quick lunch!

HealthyEating WomenWhoLift ProteinMeals

03/09/2026

✨ Check-In Thursday ✨

September is HERE 🍂✨

New month, new routines and the kids are FINALLY back at school, I think mums everywhere just heard a collective sigh of relief 😂

Although this one felt a little different for me because my little one started secondary school yesterday 🥹

How on earth did that happen?!

Safe to say I was feeling slightly emotional,
so naturally I dealt with those emotions in the healthiest way I know how

I absolutely destroyed my legs. 💀

Nothing like a brutal leg session to take your mind off your baby suddenly looking far too grown up!

And my ladies..

September energy has definitely ARRIVED.

I’m seeing women getting back into their routines, setting themselves new goals and walking into the gym with that little bit of fire again. 🔥

PBs are being hit, confidence is growing and I’m watching more and more of you realise just how strong and capable you actually are.

And I LOVE IT.

There’s something about September that feels like a little reset not a “new year, new me” situation just getting some structure back and remembering that you deserve a place in your own diary too. 💖

But this week we also need to celebrate a slightly different Glitter & Gains transformation.

PENNY. 🐶

Over the summer we put the little lady on a diet.

Nothing ridiculous.

We changed her food.
She ate the right amount.
She moved more.

April: 19.7kg
September: 15.3kg

4.4kg down! 👏🏻🐶

Apparently even the dog has been quietly working on her summer goals.

SWIPE for the transformation because frankly she deserves her moment.

New month. New routines. Plenty of goals still to chase.

But as always.

No new you required.

Just keep doing the little things consistently and give yourself some credit for how far you’ve already come. 💖✨

So… how are YOU checking in this week?

And more importantly who’s had the better transformation, me or Penny? 😂🐶💖

ProgressNotPerfection StrongWomen ✨

29/08/2026

✨Barbell glute bridges ✨

If you’re trying to build stronger glutes but keep feeling it in your lower back… your setup might need a tweak.

The barbell glute bridge is one of my favourite exercises for glute strength and growth when done properly.

A few cues to remember:
✨ Feet flat and about hip-width
✨ Drive through your heels
✨ Lift the hips and squeeze the glutes at the top
✨ Lower back down slow and controlled

Don’t rush the reps make the glutes do the work.

Add these into your lower body workouts for 3–4 sets of 8 - 12 reps and focus on quality reps over ego weight.

Save this for your next glute day 🍑

27/08/2026

✨ Check-In Thursday ✨

It’s that time of the week where we pause, reflect and check in on the week gone by 💖

And this week I’ve actually been LOVING my training especially push day, who even am I?

A lovely little win for me this week was hitting a new 40kg barbell bench press PB

I shared the video earlier this week and although I did the pressing, having that helping hand there to give me a little extra confidence and push me for those last few reps made such a difference.

Sometimes we’re capable of more than we think we just need someone beside us saying “you’ve got this.” ✨

And that’s exactly what I love doing for my clients too.

I’ll admit though, energy has been a little lower this week.

I think I’m officially feeling the last-week-of-the-summer-holidays fatigue

The routine has disappeared, the weeks have flown by and I love my boys but am I slightly looking forward to those school gates opening next week?

YES. YES I AM. 🤣🙌🏻

Which brings me nicely onto something we spoke about last week.

Forget January.

September is the REAL New Year for mums. ✨

And apparently some of you are getting ahead of the game because I’ve welcomed another 3 new clients into Glitter & Gains this week! 🥹💖

Three women who have decided it’s time to make themselves a priority and start working towards their own goals and I cannot wait to see what they achieve.

No dramatic overhaul.
No waiting until Monday.
And definitely no “New Year, New Me.”

Because we don’t need a new you.

No new you required.

Just the same you, deciding that you deserve some of your own time and energy too. 💖

So as the summer holidays come to an end and a little bit of routine returns…

Maybe September is your opportunity to ask:

“What am I going to do for ME?” ✨

💖✨

25/08/2026

A little GYM TIP for anyone who feels like they’ve been lifting the same weights forever 👀💪🏼

If those 10–12 reps are starting to feel comfortable, it might be time to challenge yourself.

Add a little weight, let the reps drop, keep your form strong and then work your way back up again.

That’s progressive overload. ✨

You don’t have to suddenly whack another 20kg on the bar 😂 Small increases over time add up.

Your body needs a reason to adapt so don’t be afraid to pick up the heavier dumbbells.

Get comfortable with being challenged. That’s where the gains are made. 💖✨

Glitter and Gains By Rebecca

24/09/2026

19/09/2026

17/09/2026

10/09/2026

06/09/2026

06/09/2026

03/09/2026

29/08/2026

27/08/2026

25/08/2026

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