Henley Nutrition and Fitness

19/01/2026

BLITZ YOUR BITS IS BACK 💜

In one week (Jan 26th), spaces go live for our 15th round of BYB to app members

In 8 days (Jan 27th), the rest of ya cheeky buggers can try and muscle in

All ready to kick off on Feb 2nd 🤘

This magical lil number being:

🟣 8 weeks coaching

🟣 Support from me, Henley Fitness coach of your pairing and a STUNNING community

🟣 Rounding off the latter part of the year feeling fu***ng wicked in your own skin

All for £159 (+ 2 months app access) if you’re an app member

£185 (+ 2 months app access) if you’re not on the app

Listen,

I’m fu***ng passionate about the service we offer within Henley Fitness.

There’s a reason we’ve sold out this program EVERY round over the last 2 years 🥲

Most of the time over 60% of spaces have been taken by people already in the program. Not because we keep them trapped there like some “clubs”.

It’s because they get insane value, support and they know their goals are going to take longer than 8 weeks to happen. So they stick with us and see it through.

Just like each of the gals here - who have taken their time over 2025 so see those changes.

Because yeah,

You get bespoke nutrition targets for the 8 weeks

A host of wicked programs that suit your needs, whether that be in the gym or at home

Meal inspo, form checks, education on HOW everything works, a weekly group call and community to keep you going and have you feel a PART of something

That should be the bare fu***ng minimum

Which is, as much as you’re used to that (lol), we prefer you get more

You get to actually work with a coach who analyses your progress, your problems and your barriers every fu***ng week. You have the person in your pocket to:

- Help you navigate socials/birthdays/holidays
- Adjust things when things are plateauing
- Keep you wiggling when motivation f***s off
- Celebrates the really cool s**t you’re achieving

As ever, spaces are limited so we can do the above to a fu***ng wonderful standard

So hop on the trial today for early access + a cheeky discount

Or comment "BYB" for more info on the program before you elbow a fu**er to nab your spot

See ya in there 💜

18/01/2026

Jumped on our coaches podcast to interview my best pal, Riley, who has seen a fu***ng insane shift these last 12 months.

53kg down and an entirely new outlook on training, nutrition and himself.

An insanely inspirational story that's still being written and think you guys will gain a lot of insights from his journey 💜

Listen here:

Lift Sh*t Get Banged · Episode

18/01/2026

Fair f***s

But a 90s reel isn't enough to go through every nuance of where wiggling through the menopause gets tough

And I see A LOT of the extremes of the conversations seem to be winning;

One camp shouting "calorie deficit" blue in the face, you're making it up that it's different

The other, selling hormone balancing workouts (which are a fu***ng scam)

And where I chill is in the middle

I am not here to medicate through the menopause (not my paygrade 😂)

But I am here to support tickling the gym to maintain and grow as much muscle mass in the most important time of life to do so

To sit with you through building a diet that supports your goals - even when it's potentially more mentally and physically taxing to crack the consistency code

And if you want more support to see progress with your goals

Blitz Your Bits is back, Launching Jan 26th

Here you gain access to;

🟣 A tonne of training programs accessible for both home and gym

🟣 Clarity on what it is you need to be focusing on to see you nail your goals. Surface level; calories, macros, food guidance. Real level; digging into why previous attempts have failed and how to make this time different.

🟣 Myself and one of the Henley Fitness coaches to assess your progress weekly and give you aims to keep each week wiggling forwards (even when s**t doth hit the fan)

🟣 The most incredible community. Filled with BYBers new and old who love a swear and a joke but have your fu***ng back when it comes to supporting your journey

🟣 Weekly group video calls to chinwag with us and set you up for the week

Spaces open to app members only on January 26th

Open to the rest of you on the 27th (if there's spaces left)

But as a heads up - the last 3 intakes have sold out before we've had chance to release spaces outside the app. So you'll want to be an app member by Monday to gain access to the priority spots (which also are at a discounted rate)

Link in bio or to give the app ago this week for free before you commit

If you want more deets for the 8 week program - comment "BYB" and I'll get everything you need to know over to ya 🥰

Big love
Rach 💜

17/01/2026

Beginner Guide to a Barbell Deadlift

P.S. if the big plates mean you have to start too heavy

Build a base of gains via Romanian deadlifts or Kettlebell Deadlifts

P.P.S Link in bio or comment "TRIAL" for your 7 day trail of my training app where you can pick up your next program for free 💜

💚🖤 Dump Cover from
Use code CHEEKY to save

16/01/2026

2026 goal;

Be more cringe 🤘

16/01/2026

The ultimate fat loss walking routine?

Walking is a fu***ng wonderful way to wiggle

A lot of people overlook it as it's not something that sweats your damn t**s off

& it absolutely can support a fat loss goal if that's what you're sh****ng for

BUT

No singular workout routine changes body fat, including this one, unless you're looking at the entire picture

If you comment CALORIES I'll send ya my calorie calculator to get you started on the nutrition side of the equation

Hope it helps 🤝

15/01/2026

Just starting wiggling in the gym?

I've got you 💜

Comment "WiggleYourBits" and I'll send you your FREE 10-Week training program to get your started 🤝

14/01/2026

Reserve the 5% for the days you're s**tting your pants 🤝

12/01/2026

Comment "CALORIES" & I'll send you a calculator

And if you join the emails there, I'll send you a week of free tips just like this to help you stick to em (you know, the difficult bit)

PS if you're wanting the recipes to the meals above, tickle the link in bio to join the BITS app

100+ dead simple recipes are dropping in there next week and it's going to be GLORIOUS 🤌

Link in the bio 💜

09/01/2026

Now you know 🤘

Comment "WiggleYourBits" and I'll send ya a 10 week program designed to be your first couple months wiggling in gym 💜

07/01/2026

Join my training app, 7 day free trial: https://www.henleyfitness.com/bits

07/01/2026

I'm all for taking the mick for bants

But I'll die on the hill of not being a dick to people doing something that scares them to improve their life

And if you want to get wiggling in the gym but worried about looking like a lil tit

Comment "WiggleYourBits" and I'll send you my 10 week free program designed to take you through your first 10 weeks of training 💜