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 arthritis

This 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

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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 creator

This 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.

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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 sport

This 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%. 

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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 journeys

This conversation is a reminder that fitness isn’t about perfection — it’s about showing up, finding your people, and building confidence over time.

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📺 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 Winter

Jenny 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.

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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 triathlons

This 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.

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📺 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: [email protected] - 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: [email protected] - 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: [email protected] - 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.

RUNNA - 2 week free trial code: SYDGROWS