Strong with Sami

02/09/2026

Please follow if you dont already

I can speak from experience and Pennys reiki is an amazing experience 💫✨

Yooohooo 👋 Just a heads up on a few spots left for the remainder of this week 🤗

First come first served folks!! 😁

Choose from a 30-minute taster session or a 1-hour Reiki session, with your choice of immersive sensory experience 🌿🌙

💙Blue Light Discount Card accepted on a 1- hour session - 10% off 💙

Message me to book your space 💌

From Penny 💫 🙌 🥰
Rise&Defy Gym

01/09/2026

Dont forget Thursdays are changing 🔥💪🏼

28/08/2026

Ive decided to change my 12 week challenge to individual sessions … Rise&Defy Gym

🎄 LOCK IN NOW — DON’T WAIT FOR JANUARY! 🎄

Christmas will be here before you know it… so why wait until January to start?

I’m offering a 12-week PT package for anyone who wants to lock in, get consistent and feel stronger and more confident by Christmas. 💪

✨ 12 weeks | 12 PT sessions |

You’ll get:
1 x 1-hour PT session each week
Personalised training
Calorie guidance to support your goal
Weekly check-ins & accountability
Progress tracking
Support throughout your 12 weeks

No strict diets. No starting over every Monday. No waiting for January.

Just showing up, putting the work in and building habits that last.

🎄 LOCK IN NOW. BE STRONGER BY CHRISTMAS.

27/08/2026

🔥 HYROX-STYLE CLASS TASTER TONIGHT! 🔥

What a session! 💪🔥

Tonight we put our HYROX-style taster through its paces and you absolutely smashed it!

1 min 30 seconds at each station:
Rower
Assault Bike
Wall Balls
Sandbag Walking Lunges
Farmer Carries
Battle Ropes

And just when you thought you could catch your breath… 😅

200m RUN BETWEEN EVERY STATION!

Strength. Cardio. Endurance. Running. And a whole lot of determination!

This is exactly what the new Thursday 6:30pm HYROX-STYLE CLASS is all about working hard, pushing yourself and having a bloody good time doing it!

Starting Thursdays at 6:30pm.
Think you’re up for it? 👀🔥

27/08/2026

23/08/2026

This 👏🏼👏🏼👏🏼👏🏼

If you’re someone who trains hard, gets your steps in, eats well… but still doesn’t look like the fitness influencers you see online, please remember this.

Your body is not supposed to look exactly like someone else’s.

Genetics, hormones, age, muscle mass, body shape, where you naturally store fat and how your body responds to training all play a part.

Going to the gym 6 times a week doesn’t guarantee a tiny waist.
10–12k steps a day doesn’t guarantee visible abs.
Eating mostly wholefoods doesn’t mean you’ll look “shredded”.

And that’s OK.

Fitness isn’t about chasing one particular body shape.

It’s about getting stronger.
Feeling fitter.
Building muscle.
Having energy.
Being consistent.
And learning to appreciate what your body can actually DO.

This is exactly what I want women who train with me to understand.

You don’t need to look like the person next to you. You just need to become a stronger version of YOU.

Stop comparing your body to someone else’s highlight reel.
Train for strength. Train for health. Train for YOU.

22/08/2026

THURSDAY — SHOULD WE CHANGE IT UP?Rise&Defy Gym

I’m thinking of taking my Thursday circuit class in a slightly different direction…

🔥 HYROX-STYLE TRAINING

Not an actual HYROX class just a fun, challenging session inspired by the format.

Think:

🚣 Rower
🪢 Battle ropes
🏐 Wall balls
🦵 Walking lunges
🏋️ Farmer carries
💥 Burpees
🚴 Bike

With a run between every station!

You can take it on as a single or with a partner, so you can push yourself at your own level.

The aim is to build strength, fitness, stamina and confidence while having a bloody good workout!

But before I change Thursday…

I WANT YOUR VOTE 👇

21/08/2026

A few of my amazing Team 🫶🏻💪🏼

21/08/2026

You can buy skinny, but you can’t buy strong.”

And I’m not against the jab. I’m really not.

This isn’t a dig at anyone who chooses to use it, or at anyone who wants to lose weight.

But I do think we need to talk about what we’re teaching.

Because losing weight doesn’t automatically teach you how to train, fuel your body, build muscle or become stronger.

And when the message around us starts becoming “smaller is better” again, I worry about what young girls are taking from that.

I want women to know that their body is capable of so much more than just being smaller.

I teach my clients to show up, be consistent, lift weights, eat properly, build muscle and get stronger.

Not because being slim is bad.

But because strong is something you have to build.

You can buy skinny.

You can’t buy strong.

And I’d much rather teach women and the young girls watching them to value what their bodies can DO, not just what they look like.

If you want to join my Team of amazing strong women message me for a chat 🫶🏻