PT for Life

07/09/2026

You’ve heard “5 a day” a thousand times, but here’s the evidence behind it.

A large 2021 study (Wang et al) found that eating around 5 portions of fruit and veg a day (3 veg, 2 fruit) was linked to a 13% lower risk of death from all causes, compared with just 2 portions a day.

That’s not a small effect.

Since reading this study, I’ve been a lot more conscious of my own intake and try to “eat the rainbow”, getting a good variety of colours and types in, not just hitting a number.

You don’t need a perfect diet overnight. Small improvements, like adding one extra portion a day, genuinely count.

✅ Aim for balance, not restriction. Build fruit and veg in where you can, and mix up the colours.

05/09/2026

GRIP STRENGTH: NOT JUST FOR OPENING JARS 💪

A weaker grip is linked to a higher risk of illness and earlier death. Sounds dramatic, but the numbers back it up.

A major study (Leong et al, 2015, The Lancet) followed nearly 140,000 adults across 17 countries. Every 5kg drop in grip strength was tied to a 16% higher risk of death from any cause, plus higher risks of cardiovascular death, heart attack and stroke.

Grip strength itself isn’t the cause. It’s a marker of your overall strength, function and health.

✅ Train it: farmer’s carries, rows, deadlifts, hanging exercises.

03/09/2026

WOMEN: WEIGHT TRAINING IS FOR YOU, WHATEVER YOUR AGE 🏋️‍♀️

Let’s kill the “bulky” myth once and for all.

A 2025 systematic review looked at muscle growth in men and women following resistance training. The finding? Relative to their own starting point, women build muscle just as effectively as men. Men do see slightly greater absolute muscle growth, but that’s largely down to naturally higher testosterone levels, not anything women are doing wrong.

In other words, women respond brilliantly to strength training. Getting seriously “bulky” takes years of deliberate, specialised training, it doesn’t happen by accident from a few sessions a week.

What weight training actually does for us:

✅ Builds and protects bone density, especially important as oestrogen drops with age and the risk of osteoporosis rises
✅ Preserves muscle mass, which naturally declines with age if we don’t train for it
✅ Supports a healthy metabolism
✅ Improves insulin sensitivity and hormonal health
✅ Builds real, functional strength for everyday life

This isn’t just for one age group or body type. Whether you’re in your 20s or your 70s, your body responds to resistance training, and the benefits only grow with time.

I love showing women that we can be strong, empowered and fit. That we can take up space in the gym and lift heavy without fear.

You are allowed to be strong. 💪

📚 Study: https://pubmed.ncbi.nlm.nih.gov/40028215/

02/09/2026

One last August Challenge post… I promise 😂

I had this lovely review left for PT for Life after we wrapped up this year’s August Challenge and I think Bea summed up exactly what I hoped people would get from it 🥰

“It gave you the habit to be active every day… The community who participated was also amazing and challenged each other.”

Yes, there were 6,000 reps to get through 😬😂 but the challenge was always about much more than that.

Throughout August we looked at exercise, hydration, sleep, nutrition, protein, recovery and building habits that are actually realistic.

But probably my favourite part was the community that came with it. People encouraging each other, sharing their wins, getting competitive 😂 and ultimately doing more than they probably would have done on their own.

Finishing it with 30 of us, aged from 3 to 60+, working out together at the Lake Grounds was a pretty perfect way to end it. ❤️

Thank you Bea for the lovely review, and thank you again to everyone who threw themselves into the challenge!

Same again next year?! 👀😂

31/08/2026

THAT’S A WRAP! 🎉💪

What a way to finish the PT for Life August Challenge!

Today, 30 people aged 3 to 60+ came together at the Lake Grounds for a team workout, cheering each other on, followed by a picnic, ball games and over three hours of fun. And the weather held out! ☀️🙌

The perfect end to an amazing month.

Over August we’ve tackled 6,000 reps, 10 extra challenges and learnt more about hydration, nutrition, sleep, recovery, strength, cardio and building healthy habits.

But the real wins have been even better…

⭐️ Fat loss successes, including almost a stone lost
⭐️ Reduced blood pressure
⭐️ First ever press-ups on toes
⭐️ Better fruit and veg intake
⭐️ Returning to exercise after having a baby
⭐️ New strength and fitness achievements
⭐️ Supporting each other through some really tough times ❤️

And that’s just the tip of the iceberg!

So proud of what this group has achieved and the community that’s come with it. ❤️

31 days. 6,000 reps. A whole lot of learning, laughs and encouragement.

Now just the prize draw to go tonight! 🎁👀

25/07/2026

⏰ JUST ONE WEEK TO GO!

In just 7 days, we’ll be kicking off the PT for Life August Challenge 2026! 💪☀️

Over the course of August we’ll be:
✅ Completing 6,000 reps
✅ Taking on 10 mini lifestyle challenges
✅ Learning something new every few days (backed by scientific evidence)
✅ Supporting each other through every win

Whether your goal is to get fitter, build consistency, improve your habits or simply prove to yourself that you can stick at something for a month, this challenge is for you.

A huge welcome to everyone who’s already signed up. The WhatsApp group opens next week and I can’t wait to get started!

If you’d like to know more or get involved this year just drop me a message! We have 42 people signed up and ready to go already! 🤩

🎨 Artwork for this post created by Faye. Thank you!

13/06/2026

18/05/2026

I’ve officially passed my Level 3 Pre & Post Natal qualification. 🥳

Really pleased to add this to my skill set and looking forward to being able to better support women through pregnancy, postpartum and returning to exercise safely and confidently. 🤰🏽

Thank you to everyone who’s helped me along the way 🤍

28/04/2026

Hi, I’m Lizzie! 👋

Since there are some new faces here, I thought I’d introduce myself properly.

Movement has always been part of my life. I grew up walking everywhere, swimming and cycling at weekends, and did ballet for 13 years (yes, really). I found group exercise in my teens and that was it. Body Attack, Body Pump, Spin, Kettlebells… I found my people, and some of my closest friends still come from those classes.

After my A-levels, I was offered a place at York. I nearly took a gap year to do my Exercise to Music qualification instead, but was talked out of it. I chose my uni largely based on the gym and class timetable… which probably says it all.

Then came the “proper job”. Prison officer, then Custodial Manager. Stable, secure, sensible. And I did enjoy it, at least at first. I threw myself into it, joined the Tornado team and trained as a Family Liaison Officer. But after moving prisons and getting promoted, something shifted. I felt stuck. I knew if I stayed, I’d just keep going because it made sense on paper.

But fitness kept pulling me back.

It’s given me so much more than I ever expected. It’s how Sean and I bonded, it’s my way to switch off, to socialise, to stay sane. And yes, it absolutely justifies eating more chocolate. 🍫

So when a Fitness Manager role came up at my gym, the one I’d never really left, I went for it. I hadn’t even finished my PT qualification. It was a gamble for them… and a huge leap for me.

I took a pay cut, mid-pandemic, into an industry that felt anything but secure. People thought I was mad.

But I care. About my clients, my classes, the community. I know how powerful training and belonging can be, and I don’t take that lightly.

Five years on, I’m now Assistant Manager at Parish Wharf, run PT For Life, and teach eight classes a week, which is still my favourite part.

I’ve just completed a 24 hour fitness challenge that raised over £4,250 for charity, with some incredible people.

It wasn’t a big lightbulb moment. More luck, timing and stubbornness.

But I love what I do. Every single week. And for that, I know I’m rich in other ways.

24/04/2026

Not sure what’s scarier… the radio interview or the 24 hour challenge 🤣

I spoke to BBC Bristol this afternoon about the Fitness Fiesta

24 classes. 24 hours. This weekend 👀
Over £2,150 raised already 🧡