BodyCo, J13 Fitness, Swinton (2026)

06/01/2026

The Top 4 Mistakes New Gym-Goers Make 👇🏻

New to the gym?

Let’s make sure you’re starting strong!

Here are the top 4 mistakes beginners often make and how to avoid them…

Mistake 1: No Plan

Wandering around the gym without a plan? Big no! It’s like grocery shopping without a list, you’ll waste time and get nowhere. Instead, follow a structured workout plan tailored to your goals.

Mistake 2: Lifting Too Heavy Too Soon

Trying to impress by lifting heavy? It’s a fast track to injury. Start light, focus on proper form, and increase weight gradually.

Mistake 3: Skipping Warm-Ups and Cool-Downs

Skipping warm-ups? Or dashing out without stretching? Big mistake. Warm-ups prevent injuries, and cool-downs help with recovery. Take 5-10 minutes for each!

Mistake 4: Comparing Yourself to Others

Seeing someone squat 100kg and feeling discouraged? Remember, everyone starts somewhere. Focus on your journey, not theirs.

Avoid these mistakes, and you’ll be crushing your fitness goals in no time! Remember, consistency beats perfection.

💜💪🏻

05/01/2026

MACHINE OF THE WEEK 💜🙌🏻🤩

This week, our girl Charlotte takes the spotlight for her consistent efforts and hard work both in class and outside of the gym.

This lady has gone from strength to strength each year I have been lucky enough to coach her, from never touching a barbell to hitting sn**ch PBs at local competitions 🏋🏻‍♀️ and the PBs still keep rolling in after 10 years working together 🤩

Here’s what Char has to say about her experience with BodyCo:

“BodyCo has completely changed the way I feel towards exercise and food.

I look forward to attending the classes and catching up with people on similar journeys.

The app provided helps to keep me accountable for my nutrition and is super easy to use. If I miss a class I can catch up up with the workout on the app.

I would 100% recommend BodyCo it’s a great support network and community! Best thing I ever joined.”

We have an exciting year ahead in the making for this super woman and I can’t wait to witness it 😍💜

02/01/2026

BACK TO BUSINESS 💪🏻💜🧡

1 Day into 2026 and we’re ready to get back into the swing of things, with plenty of exciting goals to look forward to 🤩

Some things to remember for the rest of the year:

💜Don’t be fooled by the latest fitness hype or fad diet, they are usually very extreme and very short term without long term gains.

🧡Don’t be afraid to fail or get it wrong-growth occurs from both of these. Fail, learn and overcome.

💜Ask for help-unsure of how to get started with your goals? Ask a friendly professional.

🧡Have fun with it-if you ain’t having fun then you will be less likely to stick with it!

💜Keep consistent-choose a regime that works for you and that above all you can keep consistent with overtime. Slow and steady really does win in this game long term.

01/01/2026

Here are 4 tips to help with a hangover 😵🥴

1. Hydrate Thoroughly 💦

Alcohol dehydrates your body, so drink plenty of water or electrolyte-rich drinks like coconut water or sports drinks to rehydrate and replenish lost minerals.

2. Eat a Nourishing Meal 🍽️

Choose foods that are easy on the stomach and help stabilize blood sugar. Bananas, eggs, toast, or oatmeal are great options. Foods with potassium and vitamins can help recovery.

3. Rest and Recover ❤️‍🩹

Your body needs time to process alcohol and heal. Allow yourself to sleep in or take it easy to let your system recover fully.

4. Try Ginger or Peppermint 🫚🍃

If you feel nauseous, sip ginger tea or peppermint tea—they’re natural remedies that can soothe an upset stomach.

🙅🏻‍♀️Avoid “hair of the dog”—it can worsen dehydration and delay recovery. Focus on self-care to bounce back!

31/12/2025

I started scrolling through my camera roll to find all the highlights of 2025.

I’d already written the post to say goodbye to this year… I just needed the perfect pictures to match.

But then I came across another post reminding people that this is the time of year when everyone shares their highlights and how you shouldn’t compare your year to somebody else’s.

How you shouldn’t feel like your year was less worthy, or that you should have accomplished more. Or compare your lowest moments to someone else’s highlight reel.

Because that’s all social media is anyway… it’s not a true representation of life, just very small parts of it.

So in the end, I rewrote my post and I chose just the one photo to represent not only this year, but the years before it and the ones still to come.

I felt that weightlifting — as cliché as it sounds — really embodies all the parts of my life: the good times, the highs, the achievements, but also the hard times.
The moments you have to pull yourself through when you don’t want to, even when it doesn’t look or feel perfect (cue the lifting faces 😂).

Because in every year, you can’t just have the highlights. You need the tough times to appreciate the good ones.

You can achieve anything you want if you’re willing to put the work in and embrace the two steps backward for every one step forward.

It’s your story, and it’s one that can’t be told through a carousel of photos.

So here’s to showing up, trusting in yourself, and writing the next chapter.

And of course, a lovely sn**ch face from me!

Happy New Year 💜

30/12/2025

Up a few pounds after Christmas? Don’t panic! 😅

It’s normal and it likely has very little to do with fat gain ⚖️

Watch the video as to why 👆🏻

29/12/2025

MACHINE(S) OF THE YEAR 🤩💜

Let’s just take a moment and hold space on the grid for all of my AMAZING clients,

Online or face to face, these guys have absolutely CRUSHED 2025 and I so wish there were enough swipes available to post about them all individually because each and everyone one of them deserves a round of applause 👏🏻

The best part about all of these transformations?

They were achieved WITHOUT BS dieting strategies or extreme tactics.

They were achieved by focusing on the basics, taking a more holistic approach to improve their relationships with food and themselves 🥰

They were achieved by remaining consistent and NOT giving up at the first hurdle or when the going got tough.

They were achieved by being kept accountable, and making sure the plan was as unique as the individual following it.

They were achieved by setting performance based goals, and not stressing over the scales.

But more importantly they were achieved WITHOUT missing out on socials or time spent with family.

They have learnt to love the process and the process loved them back 💜

So put your hands together for some of these incredible results, and if you’re reading this wishing that could be you in 2026, then DM me “2026” and I will add you to my waiting list for next year 🥰

26/12/2025

Can you enjoy Christmas and stay on track? Absolutely!

The key to balance during the holidays? Enjoy the festive fun and prioritise simple habits.

First, don’t skip the foods you love. Instead, aim for balance: fill your plate with veggies and protein alongside your favorite treats.

Second, stay hydrated. Holiday drinks are fun, but water will keep you feeling your best.

Third, move your body, but keep it realistic. A walk with family or a quick workout is enough—don’t stress about perfection.

And finally, remember: one meal, or even one week, won’t make or break your progress. It’s about what you do most of the time.

Celebrate, enjoy, and stay balanced!

Focus on making memories, not restrictions. You can have both—festive fun and healthy habits!

25/12/2025

Feel guilty after Christmas indulgence? Don’t punish yourself!

Enjoying Christmas treats is normal—and there’s no need to punish yourself by skipping meals or over-exercising.

Skipping meals might sound like a quick fix, but it can mess with your energy, mood, and even slow your metabolism.

And over-exercising? It can lead to burnout or even injury. Balance is key, not extremes.

The best thing you can do? Get back to nourishing your body, moving in ways you enjoy, and staying consistent with your routine.

It’s not about punishment. It’s about long-term habits!

Remember, one weekend won’t define your journey. Focus on progress, not perfection.

24/12/2025

Merry Christmas Eve From Me and my Team 💜

I hope Santa was kind and gave you the best gift of all…Body Confidence 🥰

Let’s celebrate each other and our bodies for their diversity, and all they allow us to do. Treat yourself with kindness, move with joy and remember…

Self love is the best present you can ever give yourself 🎄

22/12/2025

MACHINE(S) OF THE WEEK 🤩💜💪🏻

Bev and Jo are a power couple with a powerful transformation.

Sick and tired of letting the menopause and all its weird and wonderful symptoms stand in their way, they reached out to me to help them overhaul their nutrition.

Initially the goal was to look and feel better, these two are already machines with fitness and strength to rival people half their age.

But their bodies weren’t up for the ride, injuries, niggles and energy levels meant that workouts were a chore with little progress or reward.

Fast forward to 3 months of solid nutrition focusing on fuelling with the basics:

Calculated Calories ☑️
Protein ☑️
Adequate Carbs&Fats ☑️
Fruit&Veg ☑️
Water ☑️
Sleep ☑️

That’s it.

No injections, pills or gimmicks. Just hard work and consistent efforts.

And those niggles are disappearing, we’re losing inches and body fat BUT maintaining, even gaining muscle, training sessions feel strong, and more importantly they are starting to feel like their old selves again.

Here’s what they’ve had to say about their journey so far…

“I reached out to Siobhan battling perimenopause symptoms, including fatigue, weight gain, and poor recovery. Six weeks in and we’re feeling ourselves again. Better energy, faster recovery after training and my body shape is returning. Thanks Siobhan!”

Menopause doesn’t mean your life or health goes on pause. It’s the start of a new phase, yes, but it’s one you can absolutely conquer with the right approach - and of course coach - by your side 🥰

BodyCo

06/01/2026

05/01/2026

02/01/2026

01/01/2026

31/12/2025

30/12/2025

29/12/2025

26/12/2025

25/12/2025

24/12/2025

22/12/2025

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