GYM GIRLS LOCKER ROOM

S3 EP6 – Why Running for Weight Loss Backfires... Fuelling Hacks, RED-S & Training Smarter with Sophie (@runfreephysio)In this episode, we’re joined by running-focused physiotherapist Sophie (@runfreephysio) to break down the science behind fuelling, recovery, and injury prevention for fitness lovers.With more people signing up for marathons, ultramarathons, HYROX and endurance races, many athletes fall into the trap of thinking that getting lighter, eating less, or pushing through fatigue will improve performance. But in reality, chronic under-fuelling and poor recovery habits are some of the biggest drivers of injuries and progress plateaus.Drawing from her experience as a physio, Sophie explains the patterns she sees most often, from athletes dieting during marathon prep, to the impact of low energy availability and RED-S (Relative Energy Deficiency in Sport) on performance, as well as short and long-term health.We also unpack the science of training adaptation, the importance of carbohydrates for endurance performance, and whether common claims like “running ruins your knees” or “running causes arthritis” are actually true.Whether you’re training for a marathon, half marathon, ultramarathon, HYROX, or simply trying to make real progress in the gym, this episode will help you better understand how to fuel properly, recover effectively, and avoid common training traps.In this episode, we cover:*Why running a marathon or ultramarathon should NOT be used as a weight-loss strategy*A physio's take on the most common mistakes made by athletes*What is RED-S? The dark side of underfuelling...*Adapting your fuelling and recovery strategy to overcome plateaus*Active Recovery vs True Recovery*You should STOP avoiding carbs*Importance of energy balance for endurance*Debunking myths like “running ruins your knees” or causes arthritisThis episode is a reminder that better performance does NOT come from eating less, shrinking yourself or training to exhaustion, it comes from fuelling properly, recovering well, and training intelligently.When you work WITH your body, rather than AGAINST it by providing it with enough energy and training smart, you build strength, resilience, and long-term performance.NOTE: At the time of recording, Sophie’s social media handle was different. Her current handle is @runfreephysio🎧 New episodes every Tuesday!⭐ Follow the podcast & leave a 5-star rating, it helps us grow the community.

S3 EP5 – How to Get Jacked and Actually Perform with Abbie Dennison In this episode, we’re joined by hybrid athlete and creator Abbie Dennison to break down the reality of training for performance, aesthetics, and longevity, all at once.If anyone has cracked the code to looking and feeling strong, it's Abbie.We unpack what truly matters when it comes to building strength and endurance without breaking your body. From beginner advice and smarter training structure, to marathon fuelling, ultra prep and fully committing to HYROX, this is THE conversation for girls who want to do it all.We also dive into Abbie’s journey into content creation, how she built her platform in the hybrid space, and what it’s really like balancing aesthetics with elite-level performance.In this episode, we cover:*How to train hybrid as a woman*Building strength and endurance without constant burnout*The importance of your recovery habits for injury prevention*Fuelling properly for marathon training (before, during and after long runs)*What you should know before signing up for an ultra-marathon*Smart training plans for Hyrox*Performance vs aesthetics, can you genuinely have both?*How Abbie built her platform as a hybrid fitness creatorThis episode is a reminder that you don’t have to choose between being strong, fast, aesthetic, and ambitious.Performance isn’t about shrinking yourself and it requires dedication. It involves fuelling properly, training intelligently, and committing fully to your goals.The more intentional your training becomes, the more confident you feel in your body.🎧 New episodes every Tuesday⭐ Follow the podcast & leave a 5-star rating, it helps us grow the community.

S3 EP4 – The Science of Running with Dr Mimi Is being “built for running” genetic?Do carbon plate shoes really make you faster?What is so great about beetroot juice?And how much does your menstrual cycle impact performance?In this episode, we’re joined by a doctor and runner Dr Mimi to break down the science behind performance, recovery, and women’s health. We don't gatekeep here.We unpack what truly matters when it comes to getting stronger and running faster whilst avoiding injury. From fuelling properly and prioritising sleep, to understanding how contraception and hormonal fluctuations affect training, this is THE conversation for active woman.We also dive into the cultural side of performance, including the rise of Ozempic use, body image pressures and the dark side of running too many races.In this episode, we cover:* Does genetics really determine if you’re “good” at running?* The role of nutrition in performance and recovery* Why sleep is your most underrated performance tool* Why fuelling enough is non-negotiable for strength and endurance* Fun performance facts (beetroot juice, sunglasses, and more)* The truth about carbon plate running shoes* Women’s health: contraception, hormonal fluctuations & training* Ozempic, weight loss culture & body image in sportThis episode is a reminder that performance isn’t about shrinking yourself, it’s about supporting your body properly and showing it the appreciation it deserves.The more you understand your physiology, the more empowered your training becomes.NOTE: Dr Mimi does say the majority of runners sustain an injury during marathon training - the statistics are actually closer 33- 50%. 🎧 New episodes every Tuesday⭐ Follow the podcast & leave a 5-star rating — it helps us grow the community.

If the gym feels intimidating, overwhelming, or like everyone’s watching — you’re not alone. In this episode, we’re joined by Lily Lifts, who shares how she transformed her own gym anxiety into a powerful, supportive fitness community for women.Lily opens up about navigating male-dominated gym spaces, learning to ask for help, and how confidence in the gym is built through experience, connection, and support. We also dive into how her nighttime running community, The Night Club, creates a safe space for women to move, connect, and feel confident — especially after dark.In this episode, we cover:* Overcoming gym anxiety and intimidation* Why women-specific spaces in fitness are so important* How nutrition supports strength, muscle growth, and confidence* The power of asking for help in the gym* Building community to combat isolation in fitness* Why rest, recovery, and balance matter just as much as training* How social media can be a positive tool for sharing real fitness journeysThis conversation is a reminder that fitness isn’t about perfection — it’s about showing up, finding your people, and building confidence over time.🎧 New episodes every Tuesday
⭐ Follow the podcast & leave a 5-star rating — it helps us grow the community!📺 Don't forget that you can watch us on YouTube @GymGirlsLockerRoomPodcast !*The Nightclub is NOW on a global tour! Go to Lily’s instagram for more details @lilylifts*

S3 EP2 – Normalising Slow Running, Being Single at 30 & Sobriety with Jenny Mannion (@jennyyyy_fit)Running doesn’t have to be fast to be powerful and Jenny Mannion is here to change the way we think about pace, progress, and purpose.Founder of Runners and Stunners, a community created to make running more inclusive and supportive for women, Jenny shares her journey from weight training to running, and how community, mindset, and mental health shaped her love for the sport.In this episode, we talk about:* Why not every run has to be fast to be FANTASTIC* Being single, independent and fighting comparison in your 30s* Jenny’s experience almost DNF-ing New York Marathon* Sobriety and how it can impactsyour relationship with fitness and yourself* Casually signing up for a 50K ultra marathon?!* Normalizing slow running and focusing on YOUR pace* Community and friendships being the KEY to a sustainable healthy lifestyle* Female safety, confidence, and how to run in WinterJenny reminds us that the training journey matters more than race day, that slower runners belong just as much as anyone else, and that personal achievements are never defined by pace.🎧 New episodes every Tuesday
⭐ Follow the podcast & leave a 5-star rating, it helps us grow the community!

S3EP1 – The 2026 Gym Girl Low Down: Fitness Icks, The Next Big Trend & AI Hates Us?GUESS WHO’S BACK? Season 3 is here and it’s packed with new guests and conversations that will inspire and motivate you in your fitness journey and in general! In this episode, I share my personal fitness journey over the past year, including the wins celebrated, setbacks overcome, and lessons learnt that anyone chasing goals can relate to.My gym bestie also joins me for a candid conversation about fitness, community, and what’s on the horizon for 2026. Together, we explore how personal growth, connection, and embracing new challenges can transform not just your body, but your mindset.In this episode, we cover:* The importance of community and building lasting connections in fitness* Reflecting on past experiences to set meaningful goals for the future* Personal growth through stepping outside your comfort zone* Training for hybrid races, marathons, triathlons, and other challenges with focus and dedication* How technology, from wearables to AI, can impact fitness routines* Women-specific fitness spaces, holistic health, and staying mindful of your body* Emerging trends for 2026: in-person community events, evolving competitions, and the rise of triathlonsThis episode is a reminder that fitness isn’t just about workouts, it’s about resilience, connection, and embracing the journey. Whether you’re chasing personal achievements, curious about fitness trends, or love a good locker room-style chat, there’s something here for everyone and you're always welcome.🎧 New episodes every Tuesday
⭐ Follow the podcast & leave a 5-star rating, it helps us grow the community!📺 Don't forget that you can watch us on YouTube @GymGirlsLockerRoomPodcast !

S2EP10 - Welcome back to the Gym Girls Locker Room! This episode is a solo Syd episode answering your most asked questions. Covering the reason Syd no longer takes creatine, dealing with men in the gym space, PCOS remedies, Syd's update workout split now she's a runner (half-marathon who?), strategies for overcoming progress plateaus and finding fitness friends. We hope you enjoy and remember to tune in every Tuesday for a new episode.💘 join the GGLR community:INSTA - https://www.instagram.com/gymgirlslockerroom/FACEBOOK COMMUNITY PAGE - https://bit.ly/3TqhxDGTIKTOK - https://www.tiktok.com/@gymgirlslockerroom/📲 find Syd on socials:INSTA - https://www.instagram.com/sydgrows/TIKTOK - https://www.tiktok.com/@sydgrows/ Want to work with Gym Girls Locker Room? Email us: contact@gymgirlslockerroom.comGYMSHARK - 10% off code: SYDNEY10ESN - 10% off code: SYDNEY

S2EP9 - Welcoming GINA (@just_geen) to the Gym Girls Locker Room! We adored recording this episode with Gina, talking all about her beats and bands workouts and shift walking challenge. We also spoke a lot about how the fitness and social media space has changed over time in terms of content and representation, and how this has impacted her as a black fitness creator. We loved Gina's ethos about listening to your body, exercising for enjoyment and finding your people. There's definitely something in this episode for everyone. We hope you enjoy and remember to tune in every Tuesday for a new episode.💘 join the GGLR community:INSTA - https://www.instagram.com/gymgirlslockerroom/FACEBOOK COMMUNITY PAGE - https://bit.ly/3TqhxDGTIKTOK - https://www.tiktok.com/@gymgirlslockerroom/📲 find Syd on socials:INSTA - https://www.instagram.com/sydgrows/TIKTOK - https://www.tiktok.com/@sydgrows/ Want to work with Gym Girls Locker Room? Email us: contact@gymgirlslockerroom.comGYMSHARK - 10% off code: SYDNEY10ESN - 10% off code: SYDNEY

S2EP8 - Welcoming Ella Mintram (@elmint) to the Gym Girls Locker Room! This episode is for every single girl out there, we have all struggled and continue to struggle with accepting ourselves, especially with the existence of social media. El is a true light in the dark looking to promote loving yourself unconditionally and it shows in this conversation all about her personal journey on and offline, the concept of 'body trends', representation within the fitness space, navigating comfort zones and exercising for joy and her love for sport. We hope you enjoy and remember to tune in every Tuesday for a new episode.💘 join the GGLR community:INSTA - https://www.instagram.com/gymgirlslockerroom/FACEBOOK COMMUNITY PAGE - https://bit.ly/3TqhxDGTIKTOK - https://www.tiktok.com/@gymgirlslockerroom/📲 find Syd on socials:INSTA - https://www.instagram.com/sydgrows/TIKTOK - https://www.tiktok.com/@sydgrows/ Want to work with Gym Girls Locker Room? Email us: contact@gymgirlslockerroom.comGYMSHARK - 10% off code: SYDNEY10ESN - 10% off code: SYDNEY

S2EP7 - Welcoming KELLY BAUMS to the Gym Girls Locker Room! Kelly is an ADHD coach so this conversation was a bit daunting for Syd having only recently received her diagnosis but Kelly created such a safe space. Whether you have ADHD or not, we believe this conversation is worth the listen as the girls cover diagnosis, how to support someone with ADHD, the symptoms, specific impacts on women, the relationship with exercise, managing personal relationships and so much more. We hope you enjoy and remember to tune in every Tuesday for a new episode. 💘 join the GGLR community: INSTA - https://www.instagram.com/gymgirlslockerroom/ FACEBOOK COMMUNITY PAGE - https://bit.ly/3TqhxDG TIKTOK - https://www.tiktok.com/@gymgirlslockerroom/ 📲 find Syd on socials: INSTA - https://www.instagram.com/sydgrows/ TIKTOK - https://www.tiktok.com/@sydgrows/ Want to work with Gym Girls Locker Room? Email us: contact@gymgirlslockerroom.com GYMSHARK - 10% off code: SYDNEY10 ESN - 10% off code: SYDNEY RUNNA - 2 week free trial code: SYDGROWS

S2EP5 - Welcoming JOY SISTINA (@joyjoysfitness_) to the Gym Girls Locker Room! This episode isn't one to miss, especially if you're a girl who likes to lift heavy. Joy is a 20 year old power lifter that blew up on social media for showcasing her incredible strength and 'look good, lift good' mentality. Being a creator that grows quickly doesn't come without its challenges though as joy opens up about how she has dealt with anxiety, OCD and an eating disorder. Syd also finally gets to the bottom of the animal diet and what exactly this means... We hope you enjoy and remember to tune in every Tuesday for a new episode. 💘 join the GGLR community: INSTA - https://www.instagram.com/gymgirlslockerroom/ FACEBOOK COMMUNITY PAGE - https://bit.ly/3TqhxDG TIKTOK - https://www.tiktok.com/@gymgirlslockerroom/ 📲 find Syd on socials: INSTA - https://www.instagram.com/sydgrows/ TIKTOK - https://www.tiktok.com/@sydgrows/ Want to work with Gym Girls Locker Room? Email us: contact@gymgirlslockerroom.com GYMSHARK - 10% off code: SYDNEY10 ESN - 10% off code: SYDNEY

S2EP4 - Welcoming ALICE KINSELLA (GB Olympic Gymnast) to the Gym Girls Locker Room!! It was so interesting talking to Alice following her return from the Paris Olympics 2024 where she represented Team GB and placed 12th in the women's all round final. We got the inside scoop on how a gymnast trains from her coaching to nutrition, the competitive environment and what Paris 2024 was REALLY like... Alice also spoke candidly about her journey with acne and how this has affected her confidence, how she manages pressure, the importance of looking after your body and dealing with injuries. We hope you enjoy and remember to tune in every Tuesday for a new episode. 💘 join the GGLR community: INSTA - https://www.instagram.com/gymgirlslockerroom/ FACEBOOK COMMUNITY PAGE - https://bit.ly/3TqhxDG TIKTOK - https://www.tiktok.com/@gymgirlslockerroom/ 📲 find Syd on socials: INSTA - https://www.instagram.com/sydgrows/ TIKTOK - https://www.tiktok.com/@sydgrows/ Want to work with Gym Girls Locker Room? Email us: contact@gymgirlslockerroom.com GYMSHARK - 10% off code: SYDNEY10 ESN - 10% off code: SYDNEY

S2EP3 - Welcoming SOPHIE RICHARDS (@sophie.richards) to the Gym Girls Locker Room! We LOVED chatting to Sophie for this episode, she is a female health legend and is so incredibly passionate and captivating. Whether you struggle with endometriosis, PCOS, irregular periods, stress or are literally just a girl trying to learn more about her body, this episode is not one to miss. We hope you enjoy and remember to tune in every Tuesday for a new episode. P.S. Apologies for the audio quality on this episode, we had some difficulties but this conversation simply too good to not share it so I hope that you are still happy to listen and learn. 💘 join the GGLR community: INSTA - https://www.instagram.com/gymgirlslockerroom/ FACEBOOK COMMUNITY PAGE - https://bit.ly/3TqhxDG TIKTOK - https://www.tiktok.com/@gymgirlslockerroom/ 📲 find Syd on socials: INSTA - https://www.instagram.com/sydgrows/ TIKTOK - https://www.tiktok.com/@sydgrows/ Want to work with Gym Girls Locker Room? Email us: contact@gymgirlslockerroom.com GYMSHARK - 10% off code: SYDNEY10 ESN - 10% off code: SYDNEY

S2EP2 - Welcoming BRITTANY LUPTON to the Gym Girls Locker Room! We adored this candid conversation between Syd and one of the most iconic gym girls with the BIGGEST heart. We covered all bases on this one, discussing how to know when it's time to switch up your workouts, training for performance, going to the gym whilst pregnant, the challenges of making friends as an adult, hitting rock bottom and even brittany's reading era - ACOTAR on the treadmill anyone?! We hope you enjoy and remember to tune in every Tuesday for a new episode. 💘 join the GGLR community: INSTA - https://www.instagram.com/gymgirlslockerroom/ FACEBOOK COMMUNITY PAGE - https://bit.ly/3TqhxDG TIKTOK - https://www.tiktok.com/@gymgirlslockerroom/ 📲 find Syd on socials: INSTA - https://www.instagram.com/sydgrows/ TIKTOK - https://www.tiktok.com/@sydgrows/ Want to work with Gym Girls Locker Room? Email us: contact@gymgirlslockerroom.com GYMSHARK - 10% off code: SYDNEY10 ESN - 10% off code: SYDNEY

S2EP1 - WE ARE BACK BABY! Did you miss us? We missed you. In this episode, Syd and Ellis (Syd's sister and right hand woman) give you an update on their lives, including Syd's ADHD diagnosis, half-marathon, Ellis starting the gym and their latest reflections. They also discuss what to expect from series 2 of the podcast (spoiler alert: it's GOOD). Hopefully this episode brings you up to date and excites you all for what's to come. Hope you enjoy and remember to tune in every Tuesday for a new episode. 💘 join the GGLR community: INSTA - https://www.instagram.com/gymgirlslockerroom/ FACEBOOK COMMUNITY PAGE - https://bit.ly/3TqhxDG TIKTOK - https://www.tiktok.com/@gymgirlslockerroom/ 📲 find Syd on socials: INSTA - https://www.instagram.com/sydgrows/ TIKTOK - https://www.tiktok.com/@sydgrows/ Want to work with Gym Girls Locker Room? Email us: contact@gymgirlslockerroom.com GYMSHARK - 10% off code: SYDNEY10 ESN - 10% off code: SYDNEY

S2EP6 - Welcoming SANDHYA SIVAKANTHAN (@sandsxfitness) to the Gym Girls Locker Room! Sandhya is the QUEEN of the 5AM slay and shared all about what she has learnt about balancing fitness, content creation and being a full-time student, from meal prep to the importance of structure, she knows what it takes to find discipline and balance. We also discussed how she has dealt with her changing relationship with her body, navigating unwanted family expectations and overcoming fear in her self-discovery journey. We hope you enjoy and remember to tune in every Tuesday for a new episode. 💘 join the GGLR community: INSTA - https://www.instagram.com/gymgirlslockerroom/ FACEBOOK COMMUNITY PAGE - https://bit.ly/3TqhxDG TIKTOK - https://www.tiktok.com/@gymgirlslockerroom/ 📲 find Syd on socials: INSTA - https://www.instagram.com/sydgrows/ TIKTOK - https://www.tiktok.com/@sydgrows/ Want to work with Gym Girls Locker Room? Email us: contact@gymgirlslockerroom.com GYMSHARK - 10% off code: SYDNEY10 ESN - 10% off code: SYDNEY

EP16 - It's not goodbye, it's see you later. 🥹👋 Syd closes out the last episode of season one on her own, reflecting on the journey of the Gym Girls Locker Room so far. She touches on the impact of speaking with guests, how she's personally changed since starting the podcast, why she's been burnt out, managing PCOS, and more. Thank you for making season one more than we could've imagined! WATCH the full episode on YouTube: https://youtu.be/OLcri_5AH-4 💘 join the GGLR community: INSTA - https://www.instagram.com/gymgirlslockerroom/ FACEBOOK COMMUNITY PAGE - https://bit.ly/3TqhxDG TIKTOK - https://www.tiktok.com/@gymgirlslockerroom/ 📲 find Syd on socials: INSTA - https://www.instagram.com/sydgrows/ TIKTOK - https://www.tiktok.com/@sydgrows/ Want to work with Gym Girls Locker Room? Email us: contact@gymgirlslockerroom.com GYMSHARK - 10% off code: SYDNEY

EP15 - We know you loved the first one, so Syd and the girls are back for another gym girl chat. This week Syd and the girls catch up to chat all things burn out, side quests, fav beauty products for the gym and Syd opens up about her many lives pre-Sydgrows. WATCH the full episode on YouTube: https://youtu.be/y4v-UY8qSMA connect with the girls: https://www.instagram.com/laurenknott_fit/ https://www.instagram.com/alex.tolmie/ 💘 join the GGLR community: INSTA - https://www.instagram.com/gymgirlslockerroom/ FACEBOOK COMMUNITY PAGE - https://bit.ly/3TqhxDG TIKTOK - https://www.tiktok.com/@gymgirlslockerroom/ 📲 find Syd on socials: INSTA - https://www.instagram.com/sydgrows/ TIKTOK - https://www.tiktok.com/@sydgrows/ Want to work with Gym Girls Locker Room? Email us: contact@gymgirlslockerroom.com GYMSHARK - 10% off code: SYDNEY

EP14 - In this episode, Syd sits down with the body positivity queen herself, Lucy Reeves, aka lucy_xfit. They dive into important topics like toxic body positivity, grief, photo editing and Snapchat filters, codependency, the female experience, and much more. Tune in if you need a reminder to feel confident and strong in your body! 🫶 WATCH the full episode on YouTube: https://youtu.be/_0IKW5XSWrk connect with Lucy: https://www.instagram.com/lucy_xfit/ 💘 join the GGLR community: INSTA - https://www.instagram.com/gymgirlslockerroom/ FACEBOOK COMMUNITY PAGE - https://bit.ly/3TqhxDG TIKTOK - https://www.tiktok.com/@gymgirlslockerroom/ 📲 find Syd on socials: INSTA - https://www.instagram.com/sydgrows/ TIKTOK - https://www.tiktok.com/@sydgrows/ Mentioned in this epsiode: https://www.mentalhealth.org.uk/explore-mental-health/articles/body-image-report-executive-summary/body-imagechildhood#:~:text=Poor%20body%20image%20may%20also,taking%20part%20in%20activities%20like Want to work with Gym Girls Locker Room? Email us: contact@gymgirlslockerroom.com GYMSHARK - 10% off code: SYDNEY

EP 13 - we're calling a meeting!! 📢 there’s a lot of talk in the gym/fitness space at the moment, so Syd brought in her reinforcements (aka the girls) to deep dive into it all... in this special episode the girls unpack: is GymTok dead, F45 training, the jacksfit tea, thoughts on ozempic, marathon weight gain and is Strava the newest dating app!? WATCH the full episode on YouTube: https://youtu.be/6wlSZc6xJ9Q connect with the girls: https://www.instagram.com/mollyellenlloyd/ https://www.instagram.com/laurenknott_fit/ https://www.instagram.com/alex.tolmie/ 💘 join the GGLR community: INSTA - https://www.instagram.com/gymgirlslockerroom/ FACEBOOK COMMUNITY PAGE - https://bit.ly/3TqhxDG TIKTOK - https://www.tiktok.com/@gymgirlslockerroom/ 📲 find Syd on socials: INSTA - https://www.instagram.com/sydgrows/ TIKTOK - https://www.tiktok.com/@sydgrows/ Want to work with Gym Girls Locker Room? Email us: contact@gymgirlslockerroom.com GYMSHARK - 10% off code: SYDNEY