RJW Fitness

🩵 RESCULPT WITH RJW 🩵

🦋 Our final 8 week RESCULPT group program is coming around quick and we are getting set to start on Monday 7th September 🦋

This isn’t just another go ahead and follow plan…
It’s your opportunity to work with a coach who cares and become your strongest, fittest, healthiest and most confident best-self ✨

Built around our core 3 pillars:
♾️ Fitness ♾️ Health ♾️ Wellbeing!

Over these 8 weeks, we’ll refocus together on:
✨ Rebuilding routines & sustainable habits
✨ Structured training for both home & gym
✨ Nutrition support & lifestyle coaching
✨ Real results-driven progressive programming
✨ Prioritising your fitness & health without sacrificing your wellbeing!

💭 WHAT GAINS YOU REWARDING RESULTS? 💭
✔️ Personal Goal Setting
✔️ Healthy Habit Builders
✔️ Daily & Weekly Time Planners
✔️ Client To Coach Private Check-Ins
✔️ On-going Support & Accountability
✔️ Strength Sessions For Home & Gym
✔️ Core, Cardio & Conditioning Workouts
✔️ Full Body Stretch & Mobility Routines
✔️ Personalised Macros & Calorie Targets
✔️ Supplement Support Advice & Guides
✔️ High Protein Snacks, Meals & Recipe Ideas
✔️ Self-Reflections & Future Road Mapping Plans

This is for you females who want more…
Not just to look better, but to feel better, move better and ultimately LIVE better ✨

📅 Starting Monday 7th September 2026
🦋 8 weeks of coaching together
📲 DM “RESCULPT” for more details
🔗 Limited spaces available to join
⏳ Sign up before September and save £20 with our extra special summer sale!!!

✨ This is YOUR 8 weeks refocus post-summer to regain rewarding results with your very own RESCULPT! ✨

RJW 🩵 x

🩵 RESCULPT WITH RJW 🩵

🦋 The final 8 week group RESCULPT of the year is coming around quick and we are getting set to start on Monday 7th September 🦋

This isn’t just another go follow plan…
It’s your opportunity to work with a coach who cares and become your strongest, fittest, healthiest and most confident best-self ✨

Built around our core 3 pillars:
♾️ Fitness ♾️ Health ♾️ Wellbeing!

Over these 8 weeks, we’ll refocus together on:
✨ Rebuilding routines & sustainable habits
✨ Structured training for both home & gym
✨ Nutrition support & lifestyle coaching
✨ Real results-driven progressive programming
✨ Prioritising your fitness & health without sacrificing your wellbeing!

💭 WHAT GAINS YOU REWARDING RESULTS? 💭
✔️ Personal Goal Setting
✔️ Healthy Habit Builders
✔️ Daily & Weekly Time Planners
✔️ Client To Coach Private Check-Ins
✔️ App Access & Coach-Client Library
✔️ On-going Support & Accountability
✔️ Strength Sessions For Home & Gym
✔️ Core, Cardio & Conditioning Workouts
✔️ Full Body Stretch & Mobility Routines
✔️ Personalised Macros & Calorie Targets
✔️ Supplement Support Advice & Guides
✔️ High Protein Snacks, Meals & Recipe Ideas
✔️ Self-Reflections & Future Road Mapping Plans

This is for you females who want more…
Not just to look better, but to feel better, move better and ultimately LIVE better ✨

📅 Starting Monday 7th September 2026
🦋 8 weeks of coaching together
📲 DM “RESCULPT” for more details
🌎 Sign up before September and save yourself £20 with our special summer sale!

✨ This is YOUR 8 weeks post-summer to refocus and to regain results with your very own RESCULPT ✨

RJW 🩵 x

🦋 TRANSFORMATION TUESDAY 🦋

Today we’re celebrating Megs and her incredible journey to becoming the fittest, strongest, healthiest version of herself ✨

Over the last 8 weeks, Megs committed to her very own RESCULPT journey — and these results speak for themselves. More importantly, she’s resculpted habits and rebuilt confidence that will last far beyond the scales even show 🌟

In just 8 weeks she’s reaped these rewards:
✨ Reached her lowest weight in over 10 years
✨ Lost over 5kg gradually and sustainably
✨ -6 inches across her waist, hips and bust through body recomposition
✨ Smashed PB’s and is now running sub 30minute 5K’s
✨ Stepped outside her comfort zone and completed her first ever TRIB3 Steel Week
✨ Comfortably sprinting over 10.5mph during treadmill intervals
✨ Rebuilt an improved healthier and happier relationship with food
✨ Created a better balance between work, family life and her own wellbeing
✨ Trusted the process and enjoyed her journey!

Couldn’t be prouder of Megs for taking that first step and reaching out. Witnessing her confidence grow both inside and outside the studio has been such a privilege too 🤩

These results haven’t come from perfection they’ve come from her consistency. She’s also balanced family life, young children, the summer holidays, social occasions, trips away and all the demands of everyday life, whilst staying committed to herself and communicating throughout her journey 📈

In just 8 weeks, she’s truly transformed not only physically but mentally too. She now moves into her next phase on her journey resculpted, realigned and refocused and I know there’s so much more to come 🦋

So proud to help another amazing girly ticking off all she set out to and more, stepping into her confident self and truly shining forwards is what it’s all about ✨

If you’re ready to work with a coach who genuinely cares about your fitness, health and wellbeing = DM RESET to join our final group program of the year starting on Monday 7th September 2026 ⏱️

RJW 🩵

🌊 RUNNER’S HIGHS 🌞

No better feeling than that runner’s high 🦋 Other than saving £££’s on your MP ACTIVEWEAR sets hehe 🤩

HUGE 27% EXTRA SAVING TODAY WITH CODE REBECCAWCC 🩵

Happy Feel Good Friday ✨

Chasing the sun for the soul 🌅

In motion wearing MP ACTIVEWEAR 2-in-1 tempo floaty shorts & sports bra 🦋 Use code REBECCAWCC to save 🤍

Turning up the heat with hybrid training here ❤️‍🔥

Thanks to Titan Fitness Camp📍
Red zoned in Myprotein Activewear 🌡️
Use code REBECCAWCC to save £££ ❤️

✨RESCULPT=RESULTS✨

This client had previously completed transformation style challenges before but had recently lost a lot of self-confidence and any structure with the sustainability of these.

Like many females we work with, caught in cycle of all/nothing, feeling she had to be perfect, restrict herself and overhaul life to see results, only for them to disappear because the approach simply wasn’t sustainable✖️

🦋RESCULPT is different; built around our 3 core pillars in Fitness, Health & Wellbeing we refocus on creating realistic, sustainable progress that helps well beyond the 8weeks✔️

Together we rebuilt healthy habits, recreated a training plan with nutrition support to fit around her busy schedule, refocused on performance and removed the pressure of chasing numbers on the scales⚖️

Her rewards speak for themselves:
💪 Stronger lifting heavier
🏃‍♀️ Fitter now training for a 10K
⚡ More energised, motivated & focused
🥗 Better food choices without restriction
💧 Less bloated & inflamed
✅ More consistent & enjoying training again
🧠 Less pressure on herself mentally
🤩 Leaner & stronger with positive body recomposition
🩵 Feeling more comfortable, confident & happy in herself!!!

As her strength, confidence & performance improved week by week, the physique changes naturally followed📈
⛔️ No extremes
⛔️ No restriction
⛔️ No perfectionism
⛔️ No all/nothing mindset
⛔️ No yo-yo dieting effects.
Just sustainable healthy habits, realistic coaching and living a lifestyle that works around her, not against her🦾

Her big wins aren’t just visible but her performance around injury was too, her core strength test even went from 7:11➡️6:33! With progressive strength programming, mobility and core work all helping reduce the back pain that had previously hindered her training🙌

Yet again the best results aren’t just the photos, data or numbers here🤩..
It’s the confidence she’s rebuilt, the enjoyment she’s refound in training again and now knowing she’s finally discovered an approach she can maintain forwards!

Currently on track for a 10K race and a half-marathon goal later this year and I’ll be cheering her on every step of the way🚀

So so so proud✨

RJW 🩵

☀️ Top Tips For Running In High Heat ☀️

Extra extra extra hydration the day before, pre, instra & post run 💦

Try to run outside of peak heat hours, go early in the AM / late in the PM and find a shaded route where possible ☀️

Wear SPF and opt for cooler clothing and colour choices and don’t forget the shades 😎

Manage the intensity and adapt your sessions, accept it’s okay to stop, slow it down or walk where and when needed🚦

Don’t go out chasing PB’s, go on your EFFORT not a pace, heat raises your HR so it’s even more important to listen to your body 🩵

Fuel up well beforehand and refuel smartly to help with overall recovery, take on electrolytes to help replenish ⛽️

Be mindful of how your body responds
to movement in higher heats 🌡️

Regular heat training is genuinely good for you. Plasma volume, sweat response, cooler races feel easier after. But only if done properly and performed for a considerate amount of time. Push too hard in 30°C with no acclimation and you’re risking heat illness, not training 🥵

Happy Heatwave Running 👟

RJW ✨

🩵 Sun + sweat in matching sets 🩵

Training with the traditions that smashing plates are a way of expressing joy 😅

Jks, lots of plates to overheads in panic prep for the .dozen 🫠

⏱️ WORKOUT FOR TIME ⏱️

500m Run
30m KB Farmers Carry
500m Run
30 DB Walking Lunges
500m Run
30 DB Push Presses
500m Run
30 KB Deadlifts
500m Run
30m Plate Overhead Carry
500m Run
30 DB Ski Swings
500m Run
30 Plate GTOH
500m Run
30 Butterfly Sit Ups
500m Run
30m Burpee Broad Jumps

🦋

🍽️ A day on my Greek plate 🍽️

Here’s what a typical training day of eats staying on a resort in Greece looks like 🇬🇷

One of the biggest rewards I’ve gained through my own journey isn’t just the physical or performance progress it’s my relationship with foods and a lifestyle that’s allowed me to build better healthy, sustainable habits that come with me wherever I go 🌍

Grateful but being away from usual routine eating meals on a resort, without access to a kitchen means not tracking calories no cooking my own food and limited options. Instead, I’m relying on the habits I’ve built over time and choosing foods that make me feel good, that nourish me, support my training and travels and more so allow me to enjoy the amazing local cuisine too 🍽️

🥚 Prioritising protein and mindful meals.
🥗 Filling my plate with colourful, nutrient-rich options.
🍅 Choosing fresh foods and seasonal ingredients.
🍯 Enjoying authentic Greek flavours without guilt or restriction.

The foods you eat shouldn’t be about an idea of perfectionism or restriction it’s about nourishing both your own body and mind. It’s more so about making choices that leave you feeling energised, satisfied and happy, whilst enjoying your meals!

Because a balanced plate isn’t about following strict rules it’s about building healthy habits that help you feel your best, wherever life takes you 🩵

Breakfast:
Loaded greek yoghurt bowl with extra fruit and fiber 🥣

Post-workout brunch:
Eggs and avo on toast = protein, healthy fats and carbs with a Freddo Espresso fix 🇬🇷

Lunch:
Greek salad bowl full of micronutrients with potatoes and fresh sauce on the side 🥗

Snack:
Super market find = a high protein sweet treat 🍌

Dinner:
Fresh dish of the day = seafood linguini for dinner 🍝

Healthy eating doesn’t have to stop when you go on holiday. When you build habits that fit your lifestyle, you can fuel your body, enjoy amazing food, and make memories all at the same time 🩵