Rebecca Whiteley

Rebecca Whiteley Online Coach/Personal Trainer
Pre and Post Natal Qualified
Kettlebell Qualified
Sports, exercise and weight management Nutritional
Adviser.

Working towards GP exercise Referral

NEVER GIVE UP 💪

27/08/2026

Getting strong - building muscle is so much more than how we look - it helps prevent falls and breaking bones as we age!!!

Of course it also looks good but we want to focus on the help it gives us as we age.

Dolly Parton was one of my idols 🙌🙌 such a clever and strong woman in so many ways, not a daft stereotype blonde as she would portray herself!

Every client that chooses me I am honoured to help them reach their goals ❤️Danni came to me back in March wanting to ha...
02/08/2026

Every client that chooses me I am honoured to help them reach their goals ❤️

Danni came to me back in March wanting to have a more “toned” upper body for her wedding day.

We discussed training availability, nutrition and I educated her with the science behind training and what it all means (eg Toned!)

We set a plan and committed ❤️

Danni has been a pleasure to PT. I have enjoyed seeing her grow with confidence in the gym and hit her goals along the way. Every session she is determined and pushes herself, always eager to listen and learn, and have some good laughs along the way ☺️

I couldn’t be more proud of her 🙌🙌

15/07/2026

Rep Ranges:

There are no right or wrong number of reps in a working set - it all depends on goal and experience.

If you can do more reps do more, if you can lift heavier lift heavier.

The key is finding the right intensity for you and it depends on the type of lift (compound/isolation)

We are all different with different experience - what I would say is most people are stronger than they think and can increase weight on a lift or machine they are using!

Also if you are doing very high repetitions on a compound lift - it could be your lungs and general fatigue giving out rather than your actual muscles

10KM Tap Social It was so hot 🥵 i did have some heat exhaustion but got it done. stuck with me even though she could hav...
13/07/2026

10KM Tap Social

It was so hot 🥵 i did have some heat exhaustion but got it done.

stuck with me even though she could have run the 10k twice easily in the time I took 😂

08/07/2026

Getting out of your comfort zone is key 🔑

It maybe going in the gym
It maybe trying a new exercise
It maybe focusing on your diet

Change is uncomfortable!

You have nothing to lose in trying and everything to gain from giving it a go.

Practicing being upside down is scary - it’s not the same as an adult as it was when we were kids. But that feeling of fun and excitement is still there. Breaking through that fear gives us such strength.

27/06/2026

We need body fat!

Body fat is essential to regulate our hormones, to help absorb vitamins, help with bone density, help with our immune system and to insult our body. And for women we need it for our menstrual cycle.

We couldn’t survive without body fat!

When does body fat become unhealthy?

Well it depends - when we have too much body fat it negatively impacts our healthy BUT also too little and that also negatively impacts our health.

Well are all different and we all sit differently on where we are comfortable within a healthy range of body fat %.

If you fall either scale of a “healthy range of body fat” then changes need to be made to either increase calories/reduce activity to gain body fat or decrease calories/increase activities to reduce body fat.

26/06/2026

Trainers - take them off - for leg day!

Normal Trainers are great for running not for strength!

Any lifting - no shoes - or have flat feet shoes! I like the they are comfy and amazing for lifting.

You need the stability from the ground up not instability from normal trainers!

Every client I have I do this with - I make sure they understand the reason why and we make progress.

29/05/2026

The key to getting stronger…….

Not every session is a PB!

We need to lower the weight sometimes, concentrate on form and technique build endurance as well as going up.

Lifting heavy for low reps is intense and takes your body longer to recover and you can not continuously work out like that.

That’s were you periodise the training into blocks

16/05/2026

If you expect fatloss to be “easy” then you are in for a rude awakening!

Accept it is going to be hard, you will feel hungry and you will want to quit at some point.

You will feel uncomfortable but with that you are going to feel better - you are going to feel stronger - you are going to feel healthier!

If it was easy no one would be overweight and struggling.

Tips to help it feel less hard:
Track your food
Plan your meals
Plan your exercise in
Try and eat more whole foods
Eat less processed foods
Sleep
Drink water
Cut out booze

If you need help drop me a message!

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