BodyCo, J13 Fitness, Swinton (2025)

22/12/2025

MACHINE(S) OF THE WEEK 🤩💜💪🏻

Bev and Jo are a power couple with a powerful transformation.

Sick and tired of letting the menopause and all its weird and wonderful symptoms stand in their way, they reached out to me to help them overhaul their nutrition.

Initially the goal was to look and feel better, these two are already machines with fitness and strength to rival people half their age.

But their bodies weren’t up for the ride, injuries, niggles and energy levels meant that workouts were a chore with little progress or reward.

Fast forward to 3 months of solid nutrition focusing on fuelling with the basics:

Calculated Calories ☑️
Protein ☑️
Adequate Carbs&Fats ☑️
Fruit&Veg ☑️
Water ☑️
Sleep ☑️

That’s it.

No injections, pills or gimmicks. Just hard work and consistent efforts.

And those niggles are disappearing, we’re losing inches and body fat BUT maintaining, even gaining muscle, training sessions feel strong, and more importantly they are starting to feel like their old selves again.

Here’s what they’ve had to say about their journey so far…

“I reached out to Siobhan battling perimenopause symptoms, including fatigue, weight gain, and poor recovery. Six weeks in and we’re feeling ourselves again. Better energy, faster recovery after training and my body shape is returning. Thanks Siobhan!”

Menopause doesn’t mean your life or health goes on pause. It’s the start of a new phase, yes, but it’s one you can absolutely conquer with the right approach - and of course coach - by your side 🥰

19/12/2025

I get it, exercise is HARD.

Especially at this time of year when the days are shorter, the weather is wetter and motivation is lower than the temperatures outside!

But the benefits of staying consistent with exercise even when you really don’t want to far outweigh giving up “just because it’s Christmas”

Here’s why:

1. All that hard work you put in over the summer won’t be lost, January won’t seem like square one!

2. You’ll maintain strength (for carrying all the Christmas shopping obvs)

3. You’ll be less likely to fall ill by keeping healthy

4. You’ll rock that Christmas party outfit

5. You’ll keep your daily calorie needs high...which means you can afford the odd Xmas treat!

It’s the last thing you’ll feel like doing but trust me you’ll thank yourself later 😉

Find an exercise you enjoy, some awesome people to enjoy it with and reap the benefits of training at Christmas time 💪🏻

17/12/2025

“I took the kids swimming today!!! I’ve always put it off as the thought of wearing swimwear just horrifies me but today I did it!”

Imagine having to miss out on life because you didn’t feel comfortable in your own skin.

All those moments you have either turned down or dreaded because you were too preoccupied with the way you look rather than making memories.

Imagine not having the confidence to be able to wear what you want when you want.

This was *Kelly.

And whilst we are very much still on a journey to get her to total body acceptance, she has bravely let me share her amazing transformation.

Because THIS Transformation isn’t just about the aesthetics.

When most clients start their journey they all have a goal weight and a way they want to look in mind which is fine as a starting motive.

But the Magic really happens once they embark on their journey and realise that it's not about weighing a certain weight or looking a certain way.

It’s about the other transformations they go through. Whether that's;

body acceptance,
becoming stronger,
having more energy
or just generally feeling great about themselves.

Those reasons alone are more motivating than just trying to look a certain way when it comes to making changes.

And those are the transformations I love hearing about 💜

Ironically for *Kelly, turning the focus away from aesthetics has led to this amazing result, and we are far from finished 🤩

With some simple changes to her dietary and movement habits we are creating a lifestyle she has always dreamed of.

And we’re NOT waiting until January to continue.

If you’re fed up of letting the way you feel about yourself rule your life, then DM me “KELLY” and let’s have a conversation about your goals today.

15/12/2025

“I lost 2.5lbs in my first week!”

Leeann is absolutely smashing it at the moment 🤩

Like most she wanted to look and feel her best as she going into her 40s, but juggling that time for self care around other priorities can be difficult.

We find that time and make it work though 💪🏻

Since starting, Leeann’s progress has sky rocketed.

Her strength has increased so much; she’s literally setting new PBs on the weights each week.

She’s really dialled in her nutrition and that’s meant measurements are down.

She has even got herself back into running with a definite improvement of her fitness levels 😍

I absolutely love getting to help women like Leeann, keep them accountable to their goals and love watching the progress they make as we push closer to them.

Leeann I’m super excited to see where the next year takes you 👏🏻👏🏻

12/12/2025

As a trainer I love motivating and guiding people, watching with pride as my clients progress every week.

However as a trainer I always feel it's so important to keep yourself on your toes...to constantly improve and learn new things yourself.

Self development is important both physically and mentally.

I'm not going to lie though, when your job is to educate and motivate others, sometimes you end up losing your mojo for your own training.

So I am a BIG believer in hiring a coach, no matter how experienced you are to keep yourself accountable and to never stop learning.

There is never an end to learning and nobody knows it all...and by keeping things fresh with your own development means you can be a better coach/trainer/teacher to others 🫶🏻

11/12/2025

During this time of year it’s inevitable that there is going to be an increase in calories. We can’t avoid it and we definitely shouldn’t be worrying about it or obsessing over scale weight.

Here’s the thing, scale weight will ALWAYS fluctuate INDEPENDENTLY of fat loss. What that means is that the number staring back of you is not a true reflection of fat loss or gain, it is simply a measure of gravity and one that cannot be controlled.

So stop trying to.

Have the mince pie, give yourself permission to eat anything you want just not EVERYTHING.
Now is the perfect time to practice moderation.
In fact, if you practice that mindset around food now, I bet you find that you don’t “overindulge” as much as you have done previously when a scarcity around these types of foods is created come January.

Ditch the “I’m going to eat everything I can because from January it’s banned” mentality because this is neither helpful nor healthy especially when it comes to building better habits with your nutrition.

Embrace the calorie change, enjoy yourself in moderation and crush your workouts as normal, you’ll probably notice you feel a hell of a lot stronger so take advantage of that 💪🏻

Because let’s be honest.

The only weight that ever TRULY matters …is the weight on the bar 🏋🏻‍♀️

10/12/2025

“I’m not good enough for the gym.”

“You all lift really heavy weights, I’m not that strong.”

“I’m not sure where to begin.”

“The gym is too intimidating for me.”

“I don’t look anything like an athlete.”

“I’m too old to start now.”

These are just a handful of some of the biggest barriers I hear as a coach that stand in between people from reaching their full potential.

Not just a performance or physical potential but more importantly a health and lifestyle potential.

The common misconception is that to start exercising and reap all of it’s benefits, you need to be a super ripped athlete that can lift 2x your own body weight or have the fitness level of an Olympic athlete.

And whilst it’s great to have performance goals and aspirations for that intrinsic reward,

For the general population who just want to improve their heath, fitness and overall appearance this isn’t a necessity at all.

In fact most would benefit from just doing basic movements consistently well over time to see improvements in both strength and fitness.

Why is this important for you and your overall health?

Your needs and those of an Olympic athlete differ by degree not kind.

Fitness, wellness and sickness are all measures of the same entity: your health.

Markers of health are usually measured by blood pressure, cholesterol, heart rate, muscle mass, fat mass, flexibility and strength.

Those who take part in regular exercise experience a protection from the onset of aging and disease that the untrained never find.

They have greater bone density, stronger immune systems, less coronary heart disease, reduced cancer risk, fewer strokes, and less depression than people who are sedentary.

You may be reading this thinking, but I still have no idea where to begin and this is where hiring a coach who cares about you, your health and your goals comes in.

It’s never too late to start, it could be the best step you take towards improving your health.

If you’re feeling inspired by this and you are ready to get ahead of the January rush, DM me “START and let’s have a conversation about how we can get you started on your own health and fitness journey today 💜

08/12/2025

MACHINE OF THE WEEK 😍💜🏋🏻‍♀️

Meet Magda.

My amazing, super strong client who I’ve had the pleasure of coaching for the last 18 months and knowing for the last 6 years.

There’s no doubt about it, Magda is a grafter 💪🏻

She juggles working full time, studying at uni AND she still finds the time to hone in on her Olympic lifting and gymnastics technique 👌🏻

What I love about Magda is that she will give everything her best and undivided attention and efforts, and as a result we’ve see so much improvement not just in the gym but in her confidence too. Even training with an injury recently hasn’t held her back!

We may not get that face to face time but that doesn’t mean she stops making progress, and judging by all the progress she’s made this last year I’m really looking forward to seeing what’s coming her way next 🤩

Magda you are a true machine! 💜

07/12/2025

Annual dose of festive fun with the squad 💜🧡

Think we covered it all…

✅ Cosy Christmas film
✅ Civilised Christmas meal
✅ A not so civilised impromptu game of traitors
✅ A karaoke bar

Honestly a laugh a minute, and a gorgeous evening celebrating these legends, who most of which have put up with me for over a decade 🤣

Merry Christmas Ya Filthy Animals 😘🎄

BodyCo

22/12/2025

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