Insync Female Fitness

Insync Female Fitness A holistic approach to health, fitness, and wellbeing from a fitness instructor with an Occupational Therapist background.

Currently running Functional Fitness Classes & personal training in Episkopi, Cyprus.

17/09/2026

I’ll tell you the secret: your muscles need to be challenged to change.

If you can breeze through 15 reps, increase the weight.

Build those reps back up as you get stronger… then increase the weight again.

That’s progressive overload — and that’s how you keep making progress. 💪

Classes resume 16th September - pop me a message to come and join!
08/09/2026

Classes resume 16th September - pop me a message to come and join!

Our gorgeous Rachel has officially joined the 50 Club! 🎉💖 And I think it’s only fair to say her beautiful little girl ha...
07/09/2026

Our gorgeous Rachel has officially joined the 50 Club! 🎉💖 And I think it’s only fair to say her beautiful little girl has too, having come along in her pram to nearly every class 🥹

Rachel has completed 50 classes while navigating her first year of motherhood, which is such an incredible achievement. You are so strong, fit and capable, and it’s been amazing to watch your confidence in the gym grow along the way 💪🏼✨

If you’ve ever wondered whether you can juggle gym life and mum life, Rachel is such a lovely reminder that you absolutely can. Your fitness journey doesn’t have to stop when you become a mum — and little ones in their prams are always very welcome here 💖

So proud of you, Rachel. Here’s to the next 50! 🥰

29/08/2026

POV: you came to train but accidentally clocked in for your unpaid shift reorganising the gym 😂

Surely moving all those dumbbells counts as extra reps?

Also absolutely KILLS me that I didn’t notice the bottom row 💀

26/08/2026

One of my fitness goals you may have seen recently is to increase my strength and ability to perform more unassisted pull-ups 💪🏼

And don’t be fooled by social media making them look easy — if you can perform a strict unassisted pull-up, that’s a pretty decent display of upper-body strength, and you’re definitely in the minority!

Pull-ups require you to move your own bodyweight, so it’s not just about having strong arms. You need good relative strength through your back, shoulders, arms and core, plus grip strength too.

The good news? It’s something we can train for 🙌🏼

These are 4 exercises I’m currently using to help improve mine:

• Band-assisted pull-ups — get a friend to help you set up because honestly, getting your foot into the band can sometimes feel harder than the pull-up itself 😂
• Bicep curls
• Bent-over rows
• Dead hangs — these are SO much harder than they look. Do not underestimate them 😅

You don’t have to be able to do a pull-up before you start training for pull-ups 💪🏼

Is an unassisted pull-up on your fitness goal list too? 👀

21/08/2026

Apparently making friends as an adult is just turning up to the same class and experiencing the same suffering together 😂

As a mum, I find it’s so easy for friendships to be built around your children — the nursery or school drop-offs, waiting outside ballet class, the witching hour at the park.

But this is different. This is turning up for yourself and finding friendships that are actually for you.

Whether you’re 20 or 40, a mum or single, working or not, you’ve all chosen to be there for yourselves — and that already gives you something in common.

Come for the workout, stay for the chats, laughs and shared suffering 🤝🤍

19/08/2026

Want strong glutes? These are 4 of my favourites 🍑

Hip thrusts
Bulgarian split squats
Squat press
Sumo deadlifts

3–4 sets | 8–10 reps

Choose a load that makes the final reps challenging while maintaining good technique and control. 👌🏼

Prioritise progressive overload over time — build your reps, then increase the load. That’s where the progress happens.💪🏼

Which one are you adding to your next workout? 👇🏼

DM me ‘GLUTES’ if you’d like some help with your technique 🤍

A little gym-mum check in 👀🤍We’re usually pretty good at looking after everyone else… sometimes we need reminding that w...
11/08/2026

A little gym-mum check in 👀🤍

We’re usually pretty good at looking after everyone else… sometimes we need reminding that we matter too.

And those little eyes are watching what we prioritise — let them see that Mum’s health matters too 🫶🏻

Send this to a gym mum who needs the reminder 🤍

07/08/2026

All before 5pm 🤪☀️💪🧸🍷

Now it’s time to switch off, actually enjoy a glass of w**e now both are asleep, and enjoy the weekend.

Happy Friday! ✨

It’s not always about taking away. Sometimes it’s about building more. 💪🏼 This is 8 years apart.Back then, my goal was t...
04/08/2026

It’s not always about taking away. Sometimes it’s about building more. 💪🏼

This is 8 years apart.

Back then, my goal was to be as small as possible. I barely trained upper body because I thought getting leaner (ie hours of cardio and just glute training) would give me the shape I wanted.

What I didn’t realise was that my waist was probably never going to get much smaller. Instead of constantly trying to shrink it, I started building my back and shoulders.

That’s when everything changed. 🙌🏼

Even after two babies, building muscle has given me the shape I’d been chasing for years. More balance, more definition, and the illusion of a smaller waist—without endlessly trying to lose more weight.

These days, I genuinely love upper body training… maybe even more than lower body. And I love seeing more women coming to me wanting to get stronger too 👏🏼

Comment or DM “STRONG” and I’ll send you my favourite upper body exercises to help build shape and strength. 💪🏼

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Episkopi

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