Coached by Gem

Coached by Gem FEMALE TRANSFORMATION COACH

08/06/2026

When you’re starting out there always needs to be those first few who put their trust in you.

Just like old times 🔥 whenever I take a trip back to Bath, getting a session in with Gosia, who has been a client of mine for almost 7 years now is non negotiable

She was one of my first PT clients when I was working at the local Puregym (back when RISE was “coachedbygem”)
Before I moved to online coaching a few years after that.

She came in riddled with injuries from running and very very slight with barely anything to her.

Just looking to change her life around and feel stronger.

About 8 kilos of lean muscle later here we are 🤍

Something I really pride myself on is I want to build great working and personal relationships with my girls.

The better I know them the better I feel I can help.

You can tell she’s been coached by me for a while as her training is quality 💅🏽 plus she’s jacked now so there’s that too

Here’s to more years together x

Interested in joining the team? ⬇️⬇️

|| RISE ONLINE COACHING ||
Lifestyle + prep coaching available.
Drop me a DM or link in bio 📲



Comeback season??? 💨Years in competitive game totally transformed my mindset and who I am as a person. I owe it everythi...
07/06/2026

Comeback season??? 💨

Years in competitive game totally transformed my mindset and who I am as a person. I owe it everything.

Nothing humbles you more than working every day for a version of you that doesn’t exist yet and trusting that your effort is going to pay off.

Probably something that’s missing nowadays where people expect everything to just happen now.

It really doesn’t lol.

What you see when you look at someone who has built a great physique or business is years of doing the work when no one was watching.

They probably had moments where they doubted themselves too. I did and still do have those moments.

Shifting your mindset to play the long game and show up relentlessly even on the days you don’t want to.

Consistency > intensity.
Often the slow way is the fastest way.

I guess there’s still time yet for me to jump into some shows this year..

Just kidding.;)

06/06/2026

Little while since I’ve had some training on the grid so couple bits from last week’s upper with some cues for you to save for your next session 💅🏽

Shoulder press

- Elbows tucked forwards.
- Chest lifted (kept proud as arms pressed straight)
- Feet driving into floor
- More depth ≠ better. Aim for active range of motion, usually elbows couple inches below shoulders.
- Don’t rest between reps, keep the continuous.
- No bouncing out the bottom.

Reverse pec dec / rear delt fly machine

- Neutral spine
- Slightly forward lean into chest pad
- Reach knuckles forward stretching across upper back
- Cue knuckles out at away.
- No pinching shoulder blades!
You do not need to try to clap your elbows together behind your back… 😅

Last sessions done now this week before we pick up the UK sessions with the team 🔜

|| RISE ONLINE COACHING ||
Lifestyle + prep coaching available.
Drop me a DM or link in bio 📲

04/06/2026

Girls. You shouldn’t be playing situationship with your coach and being ghosted for days on end.

One of the biggest things that makes coaching WORK is and always will be communication between you and your coach.

This doesn’t mean an ongoing conversation all day every day but it’s the touch points you genuinely need and benefit from mentally and physically.

It’s not okay to get ghosted by your coach for days or weeks, especially when you are paying for the service.

Yet… I still hear of it happening. 💀

|| RISE ONLINE COACHING ||
Lifestyle + prep coaching available.
Drop me a DM or link in bio 📲

Getting lean as a petite female can be pretty challenging But Charlee has been nailing these last few weeks of this prep...
03/06/2026

Getting lean as a petite female can be pretty challenging

But Charlee has been nailing these last few weeks of this prep and has recomped massively across the period of time

Fun fact
Moving yourself around as a woman who weighs 50 kilos is going to take a LOT less energy than your other half who is probably pushing 80

Your deficit requirements are likely NOT going to be in the same ball park

Expect to have to do the work.

We have had to push her a little harder but this is just for temporary period of time.

Not only that but training must be structured and what you do in the gym becomes so important to build shape and muscle.

We have all the above on lock.

And that being said.

She is thriving off this process and the progress she’s been making.
Which speaks for itself 💅🏽

|| RISE ONLINE COACHING ||
Lifestyle + prep coaching available.
Drop me a DM or link in bio 📲



Lil bit of May goodness 🙂‍↔️☀️
01/06/2026

Lil bit of May goodness 🙂‍↔️☀️

28/05/2026

Is having a fixed timeline holding you back?

Remember, nothing is set in stone.

Being process driven always leads to better results than being solely results driven.

Focus more on what you can do day in day out to achieve being your best.
Rather than stressing over where you need to be in X weeks.

|| RISE ONLINE COACHING ||
Lifestyle + prep coaching available.
Drop me a DM or link in bio 📲



Emily bouncing back post surgery in the best possible way🤌🏽Shoot prep and a very good reset to set us up to grow again. ...
27/05/2026

Emily bouncing back post surgery in the best possible way🤌🏽

Shoot prep and a very good reset to set us up to grow again.

Emily has been putting in the shifts rehabbing her shoulder meaning we’ve spent a lot of this year at maintenance.

Using this mini prep to get us in a great place to then reverse into our next building phase which gives us the time we need to be able to have a little more use the dodgy arm lol

Competing might not be for Emily anymore but that doesn’t mean we don’t still strive for physique development and have purpose to keep improving.

Not much longer to dig in a little more and plenty of time to put the feet up and eat into shoot day🚀

Interested in joining more girls and women in levelling up and want to work with myself? ⬇️⬇️

|| RISE ONLINE COACHING ||
Lifestyle + prep coaching available.
Drop me a DM or link in bio 📲



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Base Gym, Hicks Gate
Brislington
BS31 2AD

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