Rachel Joy Fitness (2025)

15/10/2025

🧡ADHD Awareness Month 🧠
Female ADHD diagnosis rates are rocketing 🚀

Girls and women were not considered to develop ADHD until 30 years ago

It's been around in neurology since the 1700s but was viewed as a disorder affecting only boys 🙄

1994 was the first research study on female ADHD

There's still a huge gap in research, information, support, and treatment

An estimated 50-75% of ADHD females are still undiagnosed

It takes significantly longer for females to get a diagnosis/referrals

The signs are often harder to spot 🧐

Female ADHD often presents differently, being mistaken for other mental health issues such as depression or anxiety
Hormones also contribute significantly, so many women are not diagnosed until peri menopause or following the diagnosis of a child

Women are generally better at 'masking' ADHD as it tends to manifest more internally in the mind 🧠 than outwardly through physical symptoms

Female ADHDers are often hyperverbal rather than hyperactive. Excessive talking is a reflection of the brain
This was the 🔑 sign for me. I've already ran for GB but I could also talk for Britain too 😆

The best description I've found of the female ADHD brain is:

'Like 5 highly caffeinated squirrels zooming around up there, and it never ever stops.' 🐿

My personal experience is like having 5 radio stations 📻 blasting in my brain and they never go off air
It's constantly noisy, difficult to concentrate or take in new information 😕

ADHD impacts each person differently, and there's a spectrum.

However, 'everyone is a bit ADHD' is inaccurate 🙄

So whilst some traits may be present, others may not be, and ADHD is a lifelong chronic battle

There are also 3 types of ADHD

-Predominantly inattentive
-Predominantly hyperactive-impulsive
-Combined (the most common)

Key traits 🔑 to look for include difficulty with focusing, poor organization, forgetfulness, emotional sensitivity, restlessness, and acting without thinking.

We are discovering more every day about Female ADHD and there is help & tools available

If anyone wants to message me with questions, I'll happily signpost to resources or share from my experience

01/10/2025

October is ADHD awareness month- represented by an Orange ribbon 🧡

This month, I intend to raise awareness through sharing my own experience of female ADHD, being an athlete and how it impacts me

Attention Deficit Hyperactivity Disorder (ADHD) is a neurological condition under the wider branch of Neurodiversity 🌳

The term 'disorder' or 'hidden disability' gives ADHD a somewhat negative perception when there are actually so many positives ✨️

We live in a world of diversity, which includes brains and how people think + function 🧠

Neurodivergents have brains that are wired differently with gifts and abilities the average Neurotypical person does not have

ADHD is not defective
Just different 🌟

💚

30/09/2025

🍂 September 📸

Super busy month packed with coaching, training, gym friends & my first autumn competition 🥇

Tried a new Hybrid event .dozen which I loved 🤩 definitely getting more involved

Gym work has been madness 🤯

I love being a coach but some months are hectic, especially with flu that lingered for a fortnight 😷

Sidelined Hybrid training while I felt floored 🤧 powering through long days of coaching

Still managed to run everyday 🏃🏼‍♀️

But switched my focus back to consistent strength training 🏋🏼‍♀️

Wrapped up the month with a Neon Gym party 🎉 to celebrate being an inspirational instructor for 12+ years. We'll miss the special magic he brought to the studios ✨️

17/09/2025

Debut 💀 Deadly Dozen recap 📸

This Hybrid Comp consists of:
1️⃣2️⃣ x 400m laps 🏃🏼‍♀️ +
1️⃣2️⃣ labours

Sort of like an extreme circuit class with sprints between stations 💥

Except they are called 'labours' for that reason.

High reps/distance using a weight plate, Kettlebell, Dumbbell or bodyweight so that it's an accessible format for gyms

Each labour has judges to count reps, check form and cheer you on 👏

The support & atmosphere was amazing and really celebrated every participant for taking part 💪

As an event, it was smooth, well organised and small waves so the course wasn't busy

Highly recommend .dozen as a Hybrid event and great to mix in for training- they've plenty of races, formats and training support on their page + website 🖥

I will definitely be back with my 👀 on the World Record

Thank you for having me and the prizes 🧦

14/09/2025

New 🇬🇧 Women's Record🏆
My kind of debut at .dozen

Little bit deja vu, another race another record 🏅

Heard very good reviews of this Hybrid event 👌
Didn't really know what to expect

Entered 🎟 last weekend
Started training on Sunday

Did a few sessions looking ridiculous running laps round a non hybrid gym floor with various weighted objects or crawling round like a spider 🕷

Came back with a new record for the British women 💓 a place in the British Champs next year and a few prizes which help me as an athlete 🧦🤩

Close to the World Record on my first go- definitely gives me something to target 🎯

🙌Thank you to my friends for talking me into trying something new for coaching me new exercises and for driving 🚗 & doing his debut alongside💪

I wouldn't be topping podiums without my friends and I am grateful to each person who supports me in my circle 💛

31/08/2025

☀️ August wrapped up 🕶

Lots of sunshine 😎 getting outdoors and time with friends

A full month back 'proper' training for me

Starting back again was a battle to begin and a shock for the body 🫠

But I don't give up easily

-Ran everyday 🏃🏼‍♀️ roughly 100-120km/week
-Daily hybrid training: 1k Ski, 1k Row, Sleds, KBs and Burpees
-Upped the interval pace ⬆️ 3.33/km
-Dropped a day of heavy lifts, just x2 week 🏋🏼‍♀️
-Training torched ⬇️ 3% bodyfat without changing anything I eat
-Plenty of summer fruit, caramel lattes and chocolate as standard ⛽️🍓 🍫☕️

A lot can change in a month

Consistent, focused work can deliver fast results 💪

4 weeks of tough training has been sufficient to get me close to where I was before 2 months off

I'm actually running quicker now in my hybrid reps than I ever did previously 🚀

I have 8 weeks of training ahead to work on my weaknesses- wall balls 😫

The time off was needed
It gave me a reset

I also got jobs ✔️ in other areas of life, work was hectic 🙃 but had heaps of time with friends too 💖

It's been a good summer ☀️

17/08/2025

😎This week's hot & humid training🥵
10 weeks out 😬 no time to waste

It's been a big but tough week:
▪️Hybrid training on gym floors that felt like saunas 🌡
▪️Clocked up miles outdoors 🏃🏼‍♀️ one with my friend marathon training
▪️Classic runner's tan 😎
▪️Cute gym outfits to lift 🏋🏼‍♀️& a lot of laundry this week
▪️Consumed heaps of electrolytes 🫗 iced coffees and Kinder Buenos 🍫 to bring up my blood sugar

Finally, my fitness is returning ⬆️

A full 'PRODUCTIVE' week of training despite the heat

Garmin ⌚️ says May was the last time I did anything 'productive'
Which is fair, I dialled it down for a few months 😆

On the up now 👊

10/08/2025

Very few athletes share about this part of the journey

The struggle to get back in race shape
The fitness decline ↘️
The strength loss📉
The battle to get through what used to be second nature

After a 2-month break, it's been tough 🥵

10 days back Hyrox Pro training
But feeling almost 'back at square 1'

Struggling to hit 10 passable Wall Balls (with 6kg) when I need 100 reps
Seeing 🌟 on the sleds as my HR 🚀
A slight increase in pace 🏃🏼‍♀️ takes so much effort
Wobbly legs through sandbag lunges🦵

By Tuesday, my legs were gone finishing my session with Burpee broad jumps 🤣

And then ticking off another 5 days training to get through the week ✔️

We 👏 for the flags and ❤️ podium photos

But the real work happens over the months of buildup

It's messy, it's sweaty, it's uncomfortable and there's no medal at the beginning of the process

Starting is the hardest part

Made slightly easier by buying new hybrid trainers 😁 I recommend it

05/08/2025

🔴 RED-S, menstrual cycles & active women ♀️

The female reproductive system is directly responsible for:

Day-to-day moods 😊 concentration, energy levels 🔋 metabolism, muscle growth 💪recovery and overall health 💚

The loss of periods is a warning sign ⚠️

Menstrual abnormalities are estimated to impact:

2️⃣0️⃣% of females who exercise
4️⃣4️⃣% of ballet dancers
5️⃣1️⃣% of female endurance runners

That is more than HALF of women who run long distance! 🏃🏼‍♀️

This is not just the Elites but amateurs and women who stay active as a hobby.

A study by the British Journal of Sports Medicine estimated that RED-S impacts up to 60% of female athletes 🚺 and 15% of male athletes at some point🚹

It's important to be aware and spot signs of Relative Energy Deficiency in Sport (RED-S)

RED-S is often caused by insufficient energy intake to support training demands ⛽️

For women it can trigger menstrual abnormalities, low bone- mineral density resulting in more injuries, bone-health issues as well as gastrointestinal distress, fatigue, and slower recovery.

Spotting the signs early can help address it sooner rather than later, reducing long term health impact and injuries.

If anyone is struggling with irregular or absent periods and wants to reach out, I'll happily signpost to further resources and support

31/07/2025

July Round Up ☀️
Ran Everyday 🏃🏼‍♀️ (500km+ this month 🥳)
+ daily cardio 1K Row & 1K Ski Erg
⬆️ Heavy Squats & Deadlifts to 70kg 🏋🏼‍♀️

1 Weekly Hyrox + 1 Hybrid session to give myself a chance back training

⌚️Garmin regularly tells me my
'Performance is poor'
'Fitness is declining' 🙄
Good- that's supposed to happen, it's off season

Gained strength & muscle mass on my shoulders, back and 🍑

Dropped muscle elsewhere with increasing cardio and purposely upping body fat %

Overall no scale/weight change in 2 months off, just a shift in muscle & fat distribution from training 📈

A lot less gym, a lot more living
😎 Summer Running
🏠 Redecorated top to bottom
🌼 Gardens done and powerwashed
💪Launched my own coaching business
💚Dental & medical appointments
🎂 Celebrated birthdays including mine
🩷Spending time with friends & family
🌅 Summer walks
🍓 Enjoying all the summer fruit
🧋Lots of caramel lattes

The whole point of a break is to have time away for the body and mind 😌
To recharge 🔋
And do other things
I've stayed active and switched my focus through July to 🏃🏼‍♀️ outside and strength work

Ready to start back at training with a much stronger body 💪house & garden done 🌱 and better work:life balance with my own business based at 🏡

2 months off season over 🙌

29/07/2025

The reality of a Female Athlete- Pre-Menstrual Syndrome (PMS)

If you are an active female and experience PMS around your cycle
A menstrual cycle is a positive sign your body is functioning healthily 💚

I'll do a separate post on why periods matter

If you get PMS:

❌️ Don't go near scales or take measurements
I've coached women who retain up to 7lbs of water during this time

❌️ Don't panic!
This is not 'weight gain' overnight and you haven't 'lost your abs'
It'll pass

✅️ Do stay active if you feel up to it
You might need to adapt training + expectations

✅️ Fuel sensibly ⛽️
Women can burn up to 300 extra calories each day during their period
Blood sugar dips are common ⬇️
Eat regular meals to keep your energy + blood sugar up ⬆️

If you crave sugar, this is a normal response as your body ramps up your hunger hormone 🍽 to prepare for the extra energy needed for menstruation

Eat the chocolate if you want it- just not excessively

✅️ Nourish your body

Foods to help with PMS
-magnesium rich foods: dark chocolate, nuts, seeds, leafy greens
-fiber: fruit, veg, wholegrains
-calcium: dairy, tofu, leafy greens
-iron: lean meat, leafy greens, legumes, fortified products
-B vitamins: meat, fish, eggs, wholegrains

Foods to reduce that add to inflammation:
-high salt
-processed foods
-caffeine
-saturated fat

💚 Be kind to yourself
Go to bed early if you're tired, try a hot bath or take it easy if you're not feeling 100%

I typically suffer through a day or two of PMS with bloating, stomach cramps and fatigue
I took photos to show the changes my body goes through 📷

Sunday-Very bloated 🎈
My longest run of the summer (metric marathon 26.2km 🏃🏼‍♀️) + standard strength session

I put a baggy vest over my swollen stomach and still lifted heavy 💪
Skipped glute thrusts as too uncomfortable

Early bed 🛌 😴

Monday- Standard work day of 5 classes Modified core, burpees and high impact exercises
Much less bloated but bad stomach cramps 😫

Tuesday- feeling better
Hybrid Session 🏃🏼‍♀️🏋🏼‍♀️

PMS can be inconvenient, especially around training but it can be managed and made a bit easier

Periods are normal and important for overall female health 🩷

05/07/2025

📖 Closing Chapter 32, the year I really grew 🌱

Not just my shoulders 😅
Growth within myself 🦋

Growing resilience to keep going & growing

Carving out a new path
Heading in a different direction 👣

😃 Putting what makes me happy at the centre

Giving up running for Team GB 🇬🇧 because of injury
Adapting and finding alternatives
Doing stints of therapy to help manage all the emotions leaving behind a sport I love 💔

Staying in the game as a Hybrid Athlete
Where Biceps do win races 😆
Lifting Big Girl weights 💪
Becoming so much stronger in body & mind 💚

Learning to stand on my own two feet
With a circle of key people that support me in so many ways 🌟

Becoming a homeowner 🏡
Being the only responsible adult in it
Learning new practical skills (or when to pay professionals) 🔨

Creating my own coaching space 🏋🏼‍♀️ as a base for my coaching business

Making moves to take my life in the direction I want to go

With people that enrich my life ❤️ and positively contribute
Whilst protecting my own peace, time & energy

Life is too precious to waste it

Chapter 33 pending 📘
I think it's going to feature plenty of gym...

Rachel Joy Fitness

15/10/2025

01/10/2025

30/09/2025

17/09/2025

14/09/2025

31/08/2025

17/08/2025

10/08/2025

05/08/2025

31/07/2025

29/07/2025

05/07/2025

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