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# RJ Fitness & Coaching

HELPING YOU BECOME FITTER, HEALTHIER AND HAPPIER

## Sitemaps

- [XML Sitemap](https://rjfitness.co.uk/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Blog](https://rjfitness.co.uk/blog/)
- [Women Cycling First 100km: How Women Over 40 Can Train for Their First 100km Bike Ride](https://rjfitness.co.uk/women-cycling-first-100km-how-women-over-40-can-train-for-their-first-100km-bike-ride/) - For many women, the journey toward cycling their first 100km doesn’t begin with a dream of riding long distances. It begins with something much more common. A desire to lose weight. That was certainly true for me. When I first started cycling, my motivation wasn’t about endurance, adventure or pushing my limits. It was about Train for your first 100km bike ride with confidence. Discover how women over 40 can build endurance, strength and belief through structured cycling training.
- [Why Women Over 40 Need Strength + Balance (and a Community That Gets It)](https://rjfitness.co.uk/why-women-over-40-need-strength-balance-and-a-community-that-gets-it/) - I often get asked this question by women I work with. "Am I doing this right?” And when it comes to exercise, you’re not alone. Before I started my business, I was running an outdoor boot camp type of class and a woman came up at the start of the class and said "Rachel, I
- [Cycling transforms more than just Jane's fitness](https://rjfitness.co.uk/cycling-transforms-more-than-just-janes-fitness-2/) - Jane’s cycling story Twelve months ago, I took the leap and signed up for a 125-mile bike ride across Scotland, from coast to coast. I didn’t pay much attention to the details initially; the idea of a cycling challenge with friends sounded thrilling enough. However, as the New Year rolled in, I began to scrutinize
- [How cycling transformed my life](https://rjfitness.co.uk/how-cycling-transformed-my-life/) - How it all began Her journey didn't stop there But my journey didn't stop there. I continued to ride with WOW building my fitness and stamina and with my newfound confidence and self belief made me was hungry for more. Luckily Rachel’s next programme ‘SportDivas - Cycle your way to 100km' was starting which meant
- [As a nearly 50 year old woman - why should I step outside my comfort zone?](https://rjfitness.co.uk/as-a-nearly-50-year-old-woman-why-should-i-step-outside-my-comfort-zone/) - Picture this. Sweaty palms. What if nobody likes it? Where do I start with preparing for this? Heart racing. I feel sick. I need the loo for the millionenth time. If you’ve ever stepped outside your comfort zone, you’ll know it's daunting, you'll try to talk yourself out of it and go through all sorts
- [Transformation Story: Meet Kay](https://rjfitness.co.uk/transformation-story-meet-kay/) - This month, we’re absolutely thrilled to celebrate the incredible Kay — a true inspiration and a shining example of what’s possible when you make small shifts in your lifestyle, your health, and your goals. When Kay first stepped into PT sessions with me, her goal was clear: she wanted to feel stronger, more independent, and better
- [Are you really too old to start?](https://rjfitness.co.uk/are-you-really-too-old-to-start/) - I remember taking this picture, almost 3 years ago! I'd left a secure full time job, having thought about running my business for the last 4-5 years I was finally doing it. Was I bricking it? Yes! Was I too old to be starting a new business at my age? Yes! What if I fail?
- [Women only walking holidays nourish your soul](https://rjfitness.co.uk/women-only-walking-holidays-nourish-your-soul/) - Why a women's walking holiday will nourish your soul? Our inaugural women-only walking holiday for 2024 was a remarkable success, bringing together a group of women who were mostly over 50 on the stunning landscapes of Dartmoor. I love creating these unique walking experiences for women. They offer more than just an escape from the
- [How women over 40 can exercise less](https://rjfitness.co.uk/how-women-over-40-can-exercise-less/) - Reasons women don't exercise Having worked with peri-menopausal and menopausal women for over 10 years, I realise that the same reasons come up time and time again. We don't like to put ourselves first We are afraid of being judged We lack confidence with what to wear We don't have enough time We don't know
- [Get more from your Autumn walks](https://rjfitness.co.uk/get-more-from-your-autumn-walks/) - My 7 top tips I love this time of year and I love my Autumn walks on the Malvern Hills. The days may be shorter and the evenings darker, but there's so much more to enjoy from your Autumnal walk. Here are my top 7 tips for you to try. Change your perspective The big
- [Why New Year's resolutions fail?](https://rjfitness.co.uk/why-new-years-resolutions-fail/) - January is understandably a month for reflection and a chance where millions pledge to eat healthier, exercise more, or break bad habits. Yet by mid-month, most resolutions have fizzled out. Why? Because resolutions are often too complicated, unrealistic, lack a clear plan, or are motivated by the latest trends rather than a compelling reason for
- [Helping women get through shorter days and darker evenings](https://rjfitness.co.uk/__trashed/) - If you’re woman over 40 and and feeling a bit daunted by the fact that the seasons seem to be changing as quickly as I can brew my morning cuppa, then I’m here to help you navigate these shorter days and darker evenings.I’ve really noticed the leaves changing on the hedge in our garden, certainly
- [Why walking in a women's group is magic](https://rjfitness.co.uk/why-walking-in-a-womens-group-is-magic/) - What better way to celebrate National Walking Month than setting yourself a walking challenge, finding more ways to include walking into your daily life or better still experience the magic of walking in a women's group. Here in Worcestershire we have an abundance of beautiful walks that we love to share with you, especially now spring has
- [How to measure your progress - top tips beyond the scales](https://rjfitness.co.uk/how-to-measure-your-progress-top-tips-beyond-the-scales/) - This is a topic that I often get asked about - progress. How do we measure it? What do we measure? And why is it important? Many of my clients are female and perimenopausal, menopausal or postmenopausal women. We worry about our weight gain, especially around our middle and we would like to lose
- [Empowering women over 40: Transforming 'I Can't' into 'I Can' in 2024](https://rjfitness.co.uk/turning-i-cant-into-i-can/) - As we embrace the exciting possibilities of 2024, it’s time for women, particularly those over 40 navigating menopausal changes, to shift the old barriers that have constrained us. Let’s embark on a journey together to turn those ‘I cant’s’ into the ‘I can’s’ of tomorrow. What mindset do you currently have? How often have you
- [How to rescue your winter mojo](https://rjfitness.co.uk/how-to-rescue-your-winter-mojo/) - https://rjfitness.co.uk/how-to-rescue-your-winter-mojo/
- [How small consistent steps create long term change](https://rjfitness.co.uk/how-small-consistent-steps-create-long-term-change/) - January is always a popular time of year where people reflect on what they’d like to achieve in that forthcoming year and set goals. But come February time, most of these goals have gone out of the window and we’re feeling sorry for ourselves that we feel like a failure. This is something many women

## Pages

- [Home](https://rjfitness.co.uk/) - WELCOME TO I HELP women 40+ feel confident, capable and connected using the outdoors. View all my events Welcome Thank you for finding my page. I’m Rachel, founder of RJ Fitness & Coaching. An award-winning women’s fitness, coaching and outdoor wellbeing community based in Malvern and Worcester, Worcestershire.I help women over 40 feel confident, capable
- [Member Login](https://rjfitness.co.uk/member-login/) - Username Password * Remember Me Forgot Password Stronger for Longer Club | Online Membership for Women Over 40 Who Want to Feel Stronger, Fitter & More Confident in MidlifeA simple, supportive online lifestyle membership designed specifically for women over 40 who want to build strength, improve mobility, and feel more confident in their bodies. Join
- [Walking](https://rjfitness.co.uk/walking/) - Walking Discover beautiful landscapes, build confidence and connect with like-minded women through our small group women-only walks across the Malvern Hills, Worcestershire, Cotswolds, Gloucestershire, Herefordshire, Forest of Dean and Wales.From scenic day walks and bite-sized National Trail adventures to walking programmes designed to improve fitness, confidence and outdoor skills, there’s something for every level. Whether
- [Cycling](https://rjfitness.co.uk/cycling/) - Cycling Welcome to information about cycling. You’ll find a range of pop up events and programmes here just for you. I am a qualified British Cycling Coach and ride leader and hugely passionate about getting women into cycling. Cycling has been a big part of my life since my late teens. I understand what it’s like to be
- [About](https://rjfitness.co.uk/about/) - Hello, I'm Rachel and this is my little pooch called Fletch. You can often find us outdoors enjoying walks on the Malvern Hills. My story didn’t start in the health and fitness world and some of it may even surprise you. So thank you for stopping by and spending time here on my website. Growing up, most
- [1-1 Coaching](https://rjfitness.co.uk/1-1-coaching/) - 1:1 Coaching for Women Over 40 | Strength, Health & Confidence1 My 1:1 coaching is designed for women over 40 who want personalised support with movement, strength, and lifestyle habits during peri-menopause, menopause, and beyond. I specialise in women’s health and love getting to know you as a person. Everything we do together is tailored,
- [Classes](https://rjfitness.co.uk/classes/) - Women’s Fitness Classes & Workshops in Malvern & Online Here you’ll find a range of online and face-to-face fitness classes and workshops for women over 40, designed to support confidence, strength, and everyday movement.Whether you’re just starting out or returning to exercise, everything is created to feel welcoming, friendly, achievable and judgement free.Fitness Designed for Women
- [Running](https://rjfitness.co.uk/running/) - Running I’m delighted to be offering more guided social trail runs and running activities for women over 40 in and around Malvern and Worcester. I love helping mid-life women build your confidence around running, especially the benefits of trail running. We also love to run and walk, so that we can stop and admire the views and
- [T&C & Privacy Policy](https://rjfitness.co.uk/tc-privacy-policy/) - Terms & Conditions | Privacy Policy Terms & Conditions Information published on this web site is provided for the use of its visitors and you are advised that, although care has been taken to ensure technical and factual accuracy, some errors may occur. No guarantee is given of the accuracy or completeness of information on
- [Events](https://rjfitness.co.uk/booking/) - Sep 13 Women only | Sunrise and Brekky Walk | Malvern Hills 6:10 am Details Come and join me for a guided sunrise walk on the Malvern Hills before sharing brekky Register >> Sep 16 Women Only | How to Make an Outdoorsy Reel Workshop | Malvern 9:45 am Details Join me for a 2
- [Thank You](https://rjfitness.co.uk/thank-you/) - Your subscription has been set up successfully.
- [Account](https://rjfitness.co.uk/account/) - You are unauthorized to view this page. Login Username Password * Remember Me Forgot Password?
- [Login](https://rjfitness.co.uk/login/) - Login Username Password * Remember Me Forgot Password?
- [Contact](https://rjfitness.co.uk/contact/) - Contact Me Got a question? Fill out the contact form, or drop me an email and I’ll be in touch as soon as I can. rjfitnessandcoaching@gmail.com Your Name Your Email Phone Number Message Send
- [Refund and Returns Policy](https://rjfitness.co.uk/refund_returns/) - This is a sample page. Overview Our refund and returns policy lasts 30 days. If 30 days have passed since your purchase, we can’t offer you a full refund or exchange. To be eligible for a return, your item must be unused and in the same condition that you received it. It must also be
- [Launch](https://rjfitness.co.uk/launch/) - Launching 1st November Days Hours Minutes Seconds LAUNCHING TODAY! Be the first to find out more – sign up below. Email Send
- [Order Completed](https://rjfitness.co.uk/tickets-order/) - Order Completed [tec_tickets_success]
- [Tickets Checkout](https://rjfitness.co.uk/tickets-checkout/) - Tickets Checkout [tec_tickets_checkout]
- [Shop](https://rjfitness.co.uk/shop/)

## Products

- [Online Stronger For Longer Club 2026](https://rjfitness.co.uk/register/online-stronger-for-longer-club-2026/) - Welcome to the Online Stronger for Longer Club A simple, supportive online lifestyle membership designed specifically for women over 40 who want to build strength, improve mobility, and feel more confident in their bodies. We take away overwhelm, pressure, or gym intimidation. Join from anywhere. No fitness experience needed. Cancel anytime Start feeling stronger in your
- [Stronger For Longer Club](https://rjfitness.co.uk/register/stronger-for-longer/) - Welcome to the Online Stronger for Longer Club A simple, supportive online lifestyle membership designed specifically for women over 40 who want to build strength, improve mobility, and feel more confident in their bodies. We take away overwhelm, pressure, or gym intimidation. Join from anywhere. No fitness experience needed. Cancel anytime Start feeling stronger in your
- [Road Cycling and Yoga Retreat 2027 (SECURE MY SPOT)](https://rjfitness.co.uk/register/road-cycling-and-yoga-retreat-2027-secure-my-spot/) - Welcome to my road cycling and yoga retreat for 2027 in Dorset. IMPORTANT NOTE: This price is for a £200 non refundable deposit to secure your spot. The total cost of the holiday will depend on the type of room you would like (there are twin rooms available at £549 each and single rooms at
- [Seventeen Summits: Malvern Hills Walks](https://rjfitness.co.uk/register/seventeensummitts/) - Welcome to my new Seventeen Summits self guided walking challenge on the Malvern Hills in Worcestershire. Did you know there are 17 summits along the whole of the Malvern Hills? Why not tick them off in a series of 4 self guided circular walks which range from 5-6 miles. They are all circular walks and
- [Cycling 100km My Way 2027 (SECURE MY SPOT)](https://rjfitness.co.uk/register/cycling-100km-my-way-2027-secure-my-spot/) - Welcome to my next 100km road cycling programme 2027 IMPORTANT NOTE: This price is JUST for a deposit of £50 to reserve your spot for the 2027 programme. It is a non-refundable deposit. The remaining balance will be due by Sunday 28 February 2027. Here are the full details about the programme - 100km My Way
- [Mortimer Trail Walks 2026](https://rjfitness.co.uk/register/mortimer-trail-walks-2026/) - Welcome to my next walking challenge for 2026 - the Mortimer Trail This is a series of 7 walks. Each walk will range from 8-9 miles. There is one every month. We will walk a circular route every month which enables us to complete this National Trail that links Kington and Ludlow. The dates for
- [Strength and conditioning for cyclists (8 week online programme)](https://rjfitness.co.uk/register/strength-and-conditioning-for-cyclists-8-week-online-programme/) - I often hear from women I work with that they want to feel stronger on the bike, they want to feel more mobile on and off the bike and that they want to feel better in the mindset about cycling. The way to get better at cycling, is not just to ride your bike, it's
- [10 Days of Movement Snack Challenge](https://rjfitness.co.uk/register/10-days-of-nutritious-movement-challenge/) - Welcome to my 10 days of Movement Snack Challenge, helping you to bring about positive change with your lifestyle through bite sized movements. What is a movement snack? A movement is simply bringing more variety of movement into your day. From a reach, to getting low, to balancing on one foot and climbing over things.
- [Free Resources](https://rjfitness.co.uk/register/free-resources/) - I'm delighted to be sharing free resources for you to download. From my favourite walking, running and cycling routes, to monthly challenges and inspiration to help give you the inspiration and motivation you might need.

## Groups

- [Available Memberships](https://rjfitness.co.uk/plans/memberships/)

## Lessons

- [Upper Body Circuits - September 2026](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/upper-body-circuits-september-2026/)
- [Energise - Upper Body (20 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/energise-upper-body-20-mins/)
- [How to Show Up (20 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/how-to-show-up-20-mins/)
- [Energise - Using a Chair (20 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/energise-using-a-chair-20-mins/)
- [Full Body Circuits - Endurance and Agility - August 2026](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/full-body-circuits-endurance-and-agility-august-2026/)
- [Full Body Circuits - Push or Pull - August 2026](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/full-body-circuits-push-or-pull-august-2026/)
- [Energise - From the ground up (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/energise-from-the-ground-up-15-mins/)
- [Energise - More Bang for your buck (20 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/energise-more-bang-for-your-buck-20-mins/)
- [Full Body Circuits - Steady or Not - August 2026](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/full-body-circuits-steady-or-not-august-2026/)
- [Full Body Circuits - Holiday Edition - August 2026](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/full-body-circuits-holiday-edition-august-2026/)
- [What it means to lift?  July 2026 (20 mins)](https://rjfitness.co.uk/lessons/what-it-means-to-lift-july-2026-20-mins/)
- [Balance, bounce and burpees - July 2026 (PART3)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/balance-bounce-and-burpees-july-2026-part3/)
- [Balance, bounce and burpees - July 2026 (PART2)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/balance-bounce-and-burpees-july-2026-part2/)
- [Balance, bounce and burpees - July 2026](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/balance-bounce-and-burpees-july-2026/)
- [Energise - with a pair of shoes (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/energise-with-a-pair-of-shoes-15-mins/)
- [Why doing the workouts don't matter (25 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/why-doing-the-workouts-dont-matter-25-mins/)
- [Full Body Circuits - June 2026 (PART 5)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/full-body-circuits-june-2026-part-5/)
- [Energise - 5, 4, 3, 2, 1 (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/energise-5-4-3-2-1-15-mins/)
- [Full Body Circuits - June 2026 (PART 4)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/full-body-circuits-june-2026-part-4/)
- [Full Body Circuit - June 2026 (PART 3)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/full-body-circuit-june-2026-part-3/)
- [Full Body Circuit - June 2026 (PART2)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/full-body-circuit-june-2026-part2/)
- [Full Body Circuit - June 2026 (PART1)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/full-body-circuit-june-2026-part1/)
- [New ACSM Research on strength training (45 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/new-acsm-research-on-strength-training-45-mins/)
- [Energise - Shopping Bag Workout (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/energise-shopping-bag-workout-15-mins/)
- [June - The Core Workout (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/june-the-core-workout-15-mins/)
- [June - Lower Body Workout (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/june-lower-body-workout-15-mins/)
- [Core workout (a towel and planks ) 15 mins](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/core-workout-a-towel-and-planks-15-mins/)
- [June - The Shopping Bag Strength Workout (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/june-the-shopping-bag-strength-workout-15-mins/)
- [June - The BIG Habits Reset](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/june-the-big-habits-reset/) - The BIG June Habits RESETDownload
- [Post walk yoga - May 2026](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/post-walk-yoga-may-2026/)
- [Energise - a walking focused (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/energise-a-walking-focused-15-mins/)
- [Strength training for walking - May 2026](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/strength-training-for-walking-may-2026/)
- [Strength training for walking - May 2026 (Part2)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/strength-training-for-walking-may-2026-part2/)
- [Energise - Arms (bieceps and triceps) 15 mins](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/energise-arms-bieceps-and-triceps-15-mins/)
- [Core FUNDamentals - Week 4 (April 2026)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/core-fundamentals-week-4-april-2026/)
- [Core FUNdamentals - Week 3 (April 2026)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/core-fundamentals-week-3-april-2026/)
- [A Strong Start - Hold on Tight (Legs and Upper Body - 20 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/a-strong-start-hold-on-tight-legs-and-upper-body-20-mins/)
- [Core and more - Fitness Pilates focus (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/core-and-more-fitness-pilates-focus-15-mins/)
- [Core FUNdamentals - Week 1 (April 2026)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/core-fundamentals-week-1-april-2026/)
- [A Strong Start - Shoe Stutters (20 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/a-strong-start-shoe-stutters-20-mins/)
- [Try Yoga - Week 5 (March 2026)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/try-yoga-week-5-march-2026/)
- [Balance - Week 4 (March 2026)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/balance-week-4-march-2026/)
- [A Strong Start - Come on a MiniBreak (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/a-strong-start-come-on-a-minibreak-15-mins/)
- [Core - Week 3 (March 2026)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/core-week-3-march-2026/)
- [Freedom and Flow (20 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/freedom-and-flow-20-mins/)
- [Love your hips (8 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/love-your-hips-8-mins/)
- [Upper Body - Week 2 (March 2026)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/upper-body-week-2-march-2026/)
- [A Strong Start (20 mins) You're Not Behind You're Exactly Where you need to be](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/a-strong-start-20-mins-youre-not-behind-youre-exactly-where-you-need-to-be/)
- [Lower Body - Week 1 (March 2026)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/lower-body-week-1-march-2026/)
- [Core and more (full body - 15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/core-and-more-full-body-15-mins/)
- [Glutes (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/glutes-15-mins/)
- [Fit in 15 - Glutes (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/fit-in-15-glutes-15-mins/)
- [Posture - Week 4 (February 2026)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/posture-week-4-february-2026/)
- [Posture - Week 3 (February 2026)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/posture-week-3-february-2026/)
- [Winter Olympics cardio, core and strength (20 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/winter-olympics-cardio-core-and-strength-20-mins/)
- [Try it Tuesday - how to get better at floor to standing (4 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/try-it-tuesday-how-to-get-better-at-floor-to-standing-4-mins/)
- [February - Movement Snack - out and about jumps](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/february-movement-snack-out-and-about-jumps/)
- [February - Movement Snack - park and walk](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/february-movement-snack-park-and-walk/)
- [February - Movement Snack - doorway reaches](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/february-movement-snack-doorway-reaches/)
- [February - Movement Snack - TV floor moves](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/february-movement-snack-tv-floor-moves/)
- [February - Movement Snack  - worktop push ups](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/february-movement-snack-worktop-push-ups/)
- [February - Movement Snack - taking the long way](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/february-movement-snack-taking-the-long-way/)
- [February - Movement Snack - Walk movement bingo](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/february-movement-snack-walk-movement-bingo/)
- [February - Movement Snack - Morning cuppa breathwork](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/february-movement-snack-morning-cuppa-breathwork/)
- [February - Movement Snack - Posture Wall reset](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/february-movement-snack-posture-wall-reset/)
- [February - Movement Snack - Kettle boil squats](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/february-movement-snack-kettle-boil-squats/)
- [February - Movement Snack - Dishwasher low level](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/february-movement-snack-dishwasher-low-level/)
- [February - Movement Snack - Worktop and cupboard](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/february-movement-snack-worktop-and-cupboard/)
- [February - Movement Snack - Laundry basket sort](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/february-movement-snack-laundry-basket-sort/)
- [February - Movement Snack - Getting up and down from the floor](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/february-movement-snack-getting-up-and-down-from-the-floor/)
- [February - Movement Snack - Getting in and out of your car](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/february-movement-snack-getting-in-and-out-of-your-car/)
- [February - Movement Snack - Carry heavy shopping bags](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/february-movement-snack-carry-heavy-shopping-bags/)
- [February - Movement Snack - Full body shake](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/february-movement-snack-full-body-shake/)
- [February - Movement Snack - Follow the lines](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/february-movement-snack-follow-the-lines/)
- [February - Movement Snack - Play on a swing](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/february-movement-snack-play-on-a-swing/)
- [February - Movement Snack - Single Leg Balance and Teeth](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/february-movement-snack-single-leg-balance-and-teeth/)
- [Unfinished tasks](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/unfinished-tasks/)
- [Posture - Week 2 (February 2026)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/posture-week-2-february-2026/)
- [Your guiding word for the week](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/your-guiding-word-for-the-week/)
- [Posture - Week 1 (February 2026)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/posture-week-1-february-2026/)
- [February - Love your Movement snacks bingo - WATCH THIS FIRST](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/february-love-your-movement-snacks-bingo-watch-this-first/)
- [February - Love your Movement Snacks Bingo](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/february-love-your-movement-snacks-bingo/) - Love your Movement Snacks BingoDownload
- [Give me strength - back to basics (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/give-me-strength-back-to-basics-15-mins/)
- [A strong start (20 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/a-strong-start-20-mins-2/)
- [HIIT me baby (20 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/hiit-me-baby-20-mins/)
- [Strong Start (20 mins)](https://rjfitness.co.uk/lessons/strong-start-20-mins-2/)
- [Looking back](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/looking-back/)
- [Guided meditation (20 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/guided-meditation-20-mins/)
- [Energise upper body and lower body (30 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/energise-upper-body-and-lower-body-30-mins/)
- [What should I lift? (30 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/what-should-i-lift-30-mins/)
- [Learn to lift - Week 4 (January 2026)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/learn-to-lift-week-4-january-2026/)
- [Improve your balance using a door (4 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/improve-your-balance-using-a-door-4-mins/)
- [How is your stress bucket?](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/how-is-your-stress-bucket/)
- [Learn to lift - Week 3 (January 2026)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/learn-to-lift-week-3-january-2026/)
- [Upper body - how low can you row (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/upper-body-how-low-can-you-row-15-mins/)
- [Strength - upper body vs lower body (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/strength-upper-body-vs-lower-body-15-mins/)
- [A fitness pilates balance (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/a-fitness-pilates-balance-15-mins/)
- [Why New Years Resolutions fail and what to do instead (50 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/why-new-years-resolutions-fail-and-what-to-do-instead-50-mins/)
- [What to do when my motivation has gone](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/what-to-do-when-my-motivation-has-gone/)
- [Learn to lift - Week 2 (January 2026)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/learn-to-lift-week-2-january-2026/)
- [Learn to lift - Week 1 (January 2026)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/learn-to-lift-week-1-january-2026/)
- [January - New Year Non Negotiable Nudges (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/january-new-year-non-negotiable-nudges-15-mins/)
- [New Year Non Negotiable Nudges Tracker](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/new-year-non-negotiable-nudges-tracker/) - New Year Non Negotiable Nudges TrackerDownload
- [My 5 top tips to fit exercise and movement into your Christmas routine (20 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/my-5-top-tips-to-fit-exercise-and-movement-into-your-christmas-routine-20-mins/)
- [Day 21 - What's your fave?](https://rjfitness.co.uk/lessons/day-21-whats-your-fave/)
- [Day 20 - Presents Pyramid](https://rjfitness.co.uk/lessons/day-20-presents-pyramid/)
- [Day 19 - Wrapping Presents](https://rjfitness.co.uk/lessons/day-19-wrapping-presents/)
- [Day 18 - Tinsel Tossing and Turning](https://rjfitness.co.uk/lessons/day-18-tinsel-tossing-and-turning/)
- [Day 17 - Random Acts of kindness](https://rjfitness.co.uk/lessons/day-17-random-acts-of-kindness/)
- [Movement snacks and self care habits (1 hour)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/movement-snacks-and-self-care-habits-1-hour/)
- [Monday mindset - the 12 days of Yule challenge (10 mins)](https://rjfitness.co.uk/lessons/monday-mindset-the-12-days-of-yule-challenge-10-mins/)
- [Aligning your chakras (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/aligning-your-chakras-15-mins/)
- [Festive Spicy Core - week 4 (December 2025)](https://rjfitness.co.uk/lessons/festive-spicy-core-week-4-december-2025/)
- [Why doing nothing is way worse than you think](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/why-doing-nothing-is-way-worse-than-you-think/)
- [How many green things can you see?](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/how-many-green-things-can-you-see/)
- [Shoulder Sculpt (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/shoulder-sculpt-15-mins/)
- [Adductors (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/adductors-15-mins/)
- [An introduction to building strength outdoors webinar - my top 10 tips](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/an-introduction-to-webinar/)
- [Jumping](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/jumping-2/)
- [Getting onto and over something](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/getting-onto-and-over-something/)
- [Testing your balance](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/testing-your-balance/)
- [Walking on uneven surfaces](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/walking-on-uneven-surfaces/)
- [Getting low](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/getting-low/)
- [Climbing upon something](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/climbing-upon-something/)
- [Hanging](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/hanging/)
- [Festive Spicy Core - Week 3 (December 2025)](https://rjfitness.co.uk/lessons/festive-spicy-core-week-3-december-2025/)
- [How many baubles are on your Christmas tree?](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/how-many-baubles-are-on-your-christmas-tree/)
- [Festive Spicy Core - Week 2 (December 2025)](https://rjfitness.co.uk/lessons/festive-spicy-core-week-2-december-2025/)
- [Day 16 - Practising gratitude](https://rjfitness.co.uk/lessons/day-16-practising-gratitude/)
- [Day 15 - Posture check](https://rjfitness.co.uk/lessons/day-15-posture-check/)
- [Day 14 - What's on your plate](https://rjfitness.co.uk/lessons/day-14-whats-on-your-plate/)
- [Day 13 - Finding lines](https://rjfitness.co.uk/lessons/day-13-finding-lines/)
- [Day 10 - Connect with a friend](https://rjfitness.co.uk/lessons/day-10-connect-with-a-friend/)
- [Day 11 - Your doorway](https://rjfitness.co.uk/lessons/day-11-your-doorway/)
- [Day 12 - Find your flow, a bauble](https://rjfitness.co.uk/lessons/day-12-find-your-flow-a-bauble/)
- [Day 9 - Christmas card balance](https://rjfitness.co.uk/lessons/day-9-christmas-card-balance-2/)
- [Day 9 - Christmas card balance](https://rjfitness.co.uk/lessons/day-9-christmas-card-balance/)
- [Day 8 - Just Breathe](https://rjfitness.co.uk/lessons/day-8-just-breathe/)
- [Day 7- Morning loosener](https://rjfitness.co.uk/lessons/day-7-morning-loosener/)
- [Day 6 - Chewing](https://rjfitness.co.uk/lessons/day-6-chewing/)
- [Day 5 - Brushing your teeth and balance](https://rjfitness.co.uk/lessons/day-5-brushing-your-teeth-and-balance/)
- [Merry HIITmas (30 mins)](https://rjfitness.co.uk/lessons/merry-hiitmas-30-mins/)
- [Day 4 - Ways to incorporate movement snacks](https://rjfitness.co.uk/lessons/day-4-ways-to-incorporate-movement-snacks/)
- [Day 3 - Your devices](https://rjfitness.co.uk/lessons/day-3-your-devices/)
- [Festive Spicy Core - Week 1 (December 2025)](https://rjfitness.co.uk/lessons/festive-spicy-core-week-1-december-2025/)
- [Move through the moon - Week 4 (November 2025)](https://rjfitness.co.uk/lessons/move-through-the-moon-week-4-november-2025/)
- [Your downloadable tracker and letter check](https://rjfitness.co.uk/lessons/your-downloadable-tracker-and-letter-check/) - Active Advent Tracker (1)Download
- [Your downloadable tracker](https://rjfitness.co.uk/lessons/your-downloadable-tracker/) - Active Advent TrackerDownload
- [Day 2 - How to create a habit stack](https://rjfitness.co.uk/lessons/day-2-how-to-create-a-habit-stack/)
- [Day 1 - Pause and picture this](https://rjfitness.co.uk/lessons/day-1-pause-and-picture-this/)
- [Welcome](https://rjfitness.co.uk/lessons/welcome/)
- [Core and more (16 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/core-and-more-16-mins/)
- [A stretchy one - feet and ankles (18 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/a-stretchy-one-feet-and-ankles-18-mins/)
- [What do with an all or nothing mindset and lack of energy](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/what-do-with-an-all-or-nothing-mindset-and-depleting-energy-levels/)
- [Strong Start (15 mins)](https://rjfitness.co.uk/lessons/strong-start-15-mins-2/)
- [Finding stillness and lower back love (9 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/finding-stillness-and-lower-back-love-9-mins/)
- [Strength - on different levels (17 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/strength-on-different-levels-17-mins/)
- [Trains and non-negotiables](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/trains-and-non-negotiables/)
- [Move through the moon - Week 3 (November 2025)](https://rjfitness.co.uk/lessons/move-through-the-moon-week-3-november-2025/)
- [Move through the moon - Week 2 (November 2025)](https://rjfitness.co.uk/lessons/move-through-the-moon-week-2-november-2025/)
- [A strong start (20 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/a-strong-start-20-mins/)
- [November - Move through the moon](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/november-move-through-the-moon/)
- [When I can't be arsed...](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/when-i-cant-be-arsed/)
- [Move through the moon - Week 1 (November 2025)](https://rjfitness.co.uk/lessons/move-through-the-moon-week-1-november-2025/)
- [Four Mums in a Boat - October 2025](https://rjfitness.co.uk/lessons/four-mums-in-a-boat-october-2025/)
- [I'm feeling overwhelmed - what should I do?](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/im-feeling-overwhelmed-what-should-i-do/)
- [Getting started with strength training outdoors (35 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/getting-started-with-strength-training-outdoors-35-mins/)
- [Will it make your boat go faster?](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/will-it-make-your-boat-go-faster/)
- [Core and more - core back (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/core-and-more-core-back/)
- [Unstable surfaces (17 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/unstable-surfaces-17-mins/)
- [Slow strength and mobility - Week 4 (October 2025)](https://rjfitness.co.uk/lessons/slow-strength-and-mobility-week-4-october-2025/)
- [Try it Tuesday - Shin box sock sort (6 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/try-it-tuesday-shin-box-sock-sort-6-mins/)
- [Slow Strength and Mobility - Week 2 (October 2025)](https://rjfitness.co.uk/lessons/slow-strength-and-mobility-week-2-october-2025/)
- [Slow strength and mobility - Week 3 (October 2025)](https://rjfitness.co.uk/lessons/slow-strength-and-mobility-week-3-october-2025/)
- [Joyful joints (14 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/joyful-joints-14-mins/)
- [Finding balance (20 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/finding-balance-20-mins/)
- [Slow Strength and Mobility - Week 1 (October 2025)](https://rjfitness.co.uk/lessons/slow-strength-and-mobility-week-1-october-2025/)
- [Try it Tuesday - the toilet reach (5 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/try-it-tuesday-the-toilet-reach-5-mins/)
- [Raising Hare - September 2025](https://rjfitness.co.uk/lessons/raising-hare-september-2025/)
- [September 1000 Challenge - Week 4 (29.09.2025)](https://rjfitness.co.uk/lessons/september-1000-challenge-week-4-29-09-2025/)
- [Some shoulder love (20 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/some-shoulder-love-20-mins/)
- [September 1000 Challenge - Week 2 (15.09.2025)](https://rjfitness.co.uk/lessons/september-1000-challenge-week-215-09-2025/)
- [September 1000 Challenge - Week 3 (22.09.2025)](https://rjfitness.co.uk/lessons/september-1000-challenge-week-3-22-09-2025/)
- [How to spice up your movement with a cup (5 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/how-to-spice-up-your-movement-with-a-cup-5-mins/)
- [Flex and stretchy - your calves (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/flex-and-stretchy-your-calves-15-mins/)
- [Flex and stretchy - your quads (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/flex-and-stretchy-your-quads-15-mins/)
- [Core and more - core front, standing and jumping (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/core-and-more-core-front-standing-and-jumping-15-mins/)
- [September 1000 Challenge - Week 1 (08.09.2025)](https://rjfitness.co.uk/lessons/september-1000-challenge-week-1-08-09-2025/)
- [Bingo wings, booty and balance - August (Week 4) 01.09.2025](https://rjfitness.co.uk/lessons/bingo-wings-booty-and-balance-august-week-4-01-09-2025/)
- [Tough Women - August 2025](https://rjfitness.co.uk/lessons/tough-women-august-2025/)
- [September 1000 - Watch this](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/september-1000-watch-this/)
- [September 1000 Challenge Tracker](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/september-1000-challenge-tracker/) - 30 Days September Stronger for longer tracker (1)Download
- [Breathing](https://rjfitness.co.uk/courses/10-day-nutritious-movement-challenge/lessons/breathing/)
- [Jumping](https://rjfitness.co.uk/courses/10-day-nutritious-movement-challenge/lessons/jumping/)
- [Balance](https://rjfitness.co.uk/courses/10-day-nutritious-movement-challenge/lessons/balance/)
- [Moving around on the floor](https://rjfitness.co.uk/courses/10-day-nutritious-movement-challenge/lessons/moving-around-on-the-floor/)
- [Getting up from the floor](https://rjfitness.co.uk/courses/10-day-nutritious-movement-challenge/lessons/getting-up-from-the-floor/)
- [Over things](https://rjfitness.co.uk/courses/10-day-nutritious-movement-challenge/lessons/over-things/)
- [Under things](https://rjfitness.co.uk/courses/10-day-nutritious-movement-challenge/lessons/under-things/)
- [Rotation](https://rjfitness.co.uk/courses/10-day-nutritious-movement-challenge/lessons/day-4-rotation-2/)
- [The crouch and getting low](https://rjfitness.co.uk/courses/10-day-nutritious-movement-challenge/lessons/the-crouch-and-getting-low/)
- [The Reach](https://rjfitness.co.uk/courses/10-day-nutritious-movement-challenge/lessons/the-reach/)
- [Where is your head](https://rjfitness.co.uk/courses/10-day-nutritious-movement-challenge/lessons/day-1-where-is-your-head/)
- [Core and more (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/core-and-more-15-mins-2/)
- [Give me Strength (15 mins)](https://rjfitness.co.uk/lessons/give-me-strength-15-mins/)
- [Breathing Bonus](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/breathing-bonus/)
- [Day 10 - Jumping](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/day-10-jumping/)
- [Day 9 - Balance](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/day-9-balance/)
- [Day 8 - Moving around on the floor](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/day-8-moving-around-on-the-floor/)
- [Day 6 - Going over things](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/day-6-going-over-things/)
- [Day 7 - Getting up and down from the floor](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/day-7-getting-up-and-down-from-the-floor/)
- [Day 5 - Going under things](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/day-5-going-under-things/)
- [Day 4 - Rotation](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/day-4-rotation/)
- [Day 3 - The Crouch and getting low](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/day-3-the-crouch-and-getting-low/)
- [Day 2 - The Reach](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/day-2-the-reach/)
- [Day 1 - Where's your head?](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/day-1-wheres-your-head/)
- [Bingo wings, booty and balance - August (Week 3) 25.08.2025](https://rjfitness.co.uk/lessons/bingo-wings-booty-and-balance-august-week-3-25-08-2025/)
- [Bingo wings, booty and balance - August (Week 2) 18.08.2025](https://rjfitness.co.uk/lessons/bingo-wings-booty-and-balance-august-week-2-18-08-2025/)
- [Balance when getting dressed (9 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/balance-when-getting-dressed-9-mins/)
- [Wychavon Way (my favourite section)](https://rjfitness.co.uk/courses/free-resources-section/lessons/wychavon-way-my-favourite-section/) - This section of the Wychavon Way goes from Lower Moor near Pershore to Great Comberton. It's around 8 miles long and we parked in the village hall car park with permission from the village hall clerk. It's my favourite section of the Wychavon Way and if you are thinking of doing this in sections it
- [Downloadable worksheet](https://rjfitness.co.uk/courses/10-day-nutritious-movement-challenge/lessons/downloadable-worksheet/) - 10 Days Nutritious Movement Challenge Handout (1)Download
- [Welcome video - watch this first](https://rjfitness.co.uk/courses/10-day-nutritious-movement-challenge/lessons/welcome-video-watch-this-first/)
- [Bingo wings, booty and balance - August (Week 1) 11.08.2025](https://rjfitness.co.uk/lessons/bingo-wings-booty-and-balance-august-week-1-11-08-2025/)
- [Strong Start (15 mins)](https://rjfitness.co.uk/lessons/strong-start-15-mins/)
- [Protecting our old lady bones - July (Week 4) 04.08.2025](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/protecting-our-old-lady-bones-july-week-4-04-08-2025/)
- [Protecting our old lady bones - July (Week 3) 28.07.2025](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/protecting-our-old-lady-bones-july-week-3-28-07-2025/)
- [August Bingo Challenge](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/august-bingo-challenge/) - August Bingo AdventureDownload
- [Nutritious Movement Handout](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/nutritious-movement-handout/) - Nutritious Movement 10 Day Challenge - HandoutDownload
- [Welcome - watch this first](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/welcome-watch-this-first/)
- [Pants of Perspective Review - July 2025](https://rjfitness.co.uk/lessons/pants-of-perspective-review-july-2025/)
- [Pants of Perspective Handout for Review - July 2025](https://rjfitness.co.uk/lessons/pants-of-perspective-handout-for-review-july-2025/) - Pants of Perspective Book Club - Catch Up Notes.docxDownload
- [Guided breathwork at sunset or sunrise (13 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/guided-breathwork-at-sunset-or-sunrise-13-mins/)
- [Free 31 Day Wild Walking Challenge](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/free-31-day-wild-walking-challenge-2/) - Wild Walking Challenge 2025Download
- [Protecting our old lady bones - WEEK 2 (21.07.2025)](https://rjfitness.co.uk/lessons/protecting-our-old-lady-bones-week-2-21-07-2025/)
- [Protecting our Old Lady Bones - July (Week 2) 21.07.2025](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/protecting-our-old-lady-bones-july-week-2-21-07-2025/)
- [Some love for your spine and shoulders using a broom handle (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/some-love-for-your-spine-and-shoulders-using-a-broom-handle-15-mins/)
- [Playing with a ball (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/playing-with-a-ball-15-mins/)
- [Protecting our Old Lady Bones - July (Week 1) 14.07.2025](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/protecting-our-old-lady-bones-july-week-1-14-07-2025/)
- [A strong start - balance (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/a-strong-start-balance-15-mins/)
- [A healthy balance (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/a-healthy-balance-15-mins/)
- [Core and more (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/core-and-more-15-mins/)
- [Post workout stretches or for whenever you feel like a deep stretch (19 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/post-workout-stretches-or-for-whenever-you-feel-like-a-deep-stretch-19-mins/)
- [Back to basics - June (Week 4) 30.06.2025](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/back-to-basics-june-week-4-30-06-2025/)
- [Atomic Habits Review - June 2025](https://rjfitness.co.uk/lessons/atomic-habits-review-june-2025/)
- [Strong Start (20 mins)](https://rjfitness.co.uk/lessons/strong-start-20-mins/)
- [Back to basics - June (Week 3) 16.06.2025](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/back-to-basics-june-week-3-16-06-2025/)
- [Feeling open in hips, ankles and back (13 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/feeling-open-in-hips-ankles-and-back-16-mins/)
- [Compass points (6 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/compass-points-6-mins/)
- [Back to basics - June (Week 2) 09.06.2025](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/back-to-basics-june-week-2-09-06-2025/)
- [Breathwork using a book (10 mins)](https://rjfitness.co.uk/lessons/breathwork-using-a-book-10-mins/)
- [Finding stillness and buses (12 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/finding-stillness-and-buses-12-mins/)
- [Practising kneeling and moving around on the floor (6 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/practising-kneeling-and-moving-around-on-the-floor-6-mins/)
- [Back to basics - June (Week 1) 02.06.2025](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/back-to-basics-june-week-1-02-06-2025/)
- [Mobility (the neck)](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/mobility-the-neck/)
- [Get better at floor to standing (10 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/get-better-at-floor-to-standing-10-mins/)
- [Core and legs (the BIG one)](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/core-and-legs-the-big-one/)
- [Breathwork and grounding](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/breathwork-and-grounding/)
- [Strength training for walking - May (Week 4) 26.05.2025](https://rjfitness.co.uk/lessons/strength-training-for-walking-may-week-4-26-05-2025/)
- [Breathwork](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/breathwork-5/)
- [Legs](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/legs-5/)
- [Mobility - shoulders](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/mobility-shoulders/)
- [Core and stability](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/core-and-stability-5/)
- [Triceps (30 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/triceps-30-mins/)
- [HIIT me baby (30 mins)](https://rjfitness.co.uk/lessons/hiit-me-baby-30-mins/)
- [Getting better at kneeling (13 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/kneeling-28-04-2025/)
- [Crouching and crawling (10 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/crouching-and-crawling-14-04-2025/)
- [Planting the seeds (10 mins)](https://rjfitness.co.uk/lessons/planting-the-seeds-07-04-2025/)
- [Improve your balance (15 mins)](https://rjfitness.co.uk/lessons/better-balance-31-03-2025/)
- [Let's get springy (10 mins)](https://rjfitness.co.uk/lessons/lets-get-springy-24-03-2025/)
- [Rooted, grounded and shifting (10 mins)](https://rjfitness.co.uk/lessons/rooted-grounded-and-shifting-17-03-2025/)
- [Building strength using chores (15 mins)](https://rjfitness.co.uk/lessons/movement-snacks-10-03-2025/)
- [Grounded beginnings (15 mins)](https://rjfitness.co.uk/lessons/grounded-beginnings-03-03-2025/)
- [Love your shift (10 mins)](https://rjfitness.co.uk/lessons/love-your-shift-24-02-2025/)
- [Groove and rhythms (7 mins)](https://rjfitness.co.uk/lessons/groove-of-love-17-02-2025/)
- [Love the floor (15 mins)](https://rjfitness.co.uk/lessons/love-the-floor-10-02-2025/)
- [Love your reach (15 mins)](https://rjfitness.co.uk/lessons/love-your-reach-03-02-2025/)
- [Looking behind (15 mins)](https://rjfitness.co.uk/lessons/hes-behind-you-27-01-2025/)
- [Creating and finding lines through movement (15 mins)](https://rjfitness.co.uk/lessons/playful-creating-and-finding-lines-20-01-2025/)
- [Sit to stand play (15 mins)](https://rjfitness.co.uk/lessons/sit-to-stand-play-13-01-25/)
- [Ideas to build play into your day (15 mins)](https://rjfitness.co.uk/lessons/playful-movement-06-01-25/)
- [Improve your deep Squat (Part 4) 15 mins](https://rjfitness.co.uk/lessons/deep-squat-masterclass4-25-11-2024/)
- [Improve your deep Squat (Part 3) 15 mins](https://rjfitness.co.uk/lessons/deep-squat-masterclass3-18-11-2024/)
- [Improve your deep Squat (Part 2) 15 mins](https://rjfitness.co.uk/lessons/deep-squat-masterclass2-11-11-2024/)
- [Improve your deep Squat (Part 1)  25 mins](https://rjfitness.co.uk/lessons/deep-squat-masterclass1-04-11-2024/)
- [Get more from your core (Part 4) 18 mins](https://rjfitness.co.uk/lessons/get-more-from-your-core-workout4-31-10-2024/)
- [Get more from your core (Part 3) 17 mins](https://rjfitness.co.uk/lessons/get-more-from-your-core-workout3-15-10-2024/)
- [Get more from your core (Part 2) 15 mins](https://rjfitness.co.uk/lessons/get-more-from-your-core-workout2-07-10-2024/)
- [Get more from your core (Part 1) 20 mins](https://rjfitness.co.uk/lessons/get-more-from-your-core-workout1-01-10-2024/)
- [Unseat yourself masterclass (25 mins)](https://rjfitness.co.uk/lessons/september-2024-unseat-yourself/)
- [Push up challenge (masterclass) 15 mins](https://rjfitness.co.uk/lessons/july-2024-push-up-challenge/)
- [Bingo wings (15 mins)](https://rjfitness.co.uk/lessons/june-2024-bingo-wings/)
- [Core car challenge (1 mins)](https://rjfitness.co.uk/lessons/core-blimey-car-challenge/)
- [Ways to improve your core whilst moving (15 mins)](https://rjfitness.co.uk/lessons/may-2024-core-blimey-part4/)
- [Ways to improve the back of your core (15 mins)](https://rjfitness.co.uk/lessons/may-2024-core-blimey-part3/)
- [Ways to improve your front core (15 mins)](https://rjfitness.co.uk/lessons/may-2024-core-blimey-part2/)
- [Ways to improve your core (15 mins)](https://rjfitness.co.uk/lessons/may-2024-core-blimey-part1/)
- [Ways to improve your balance (1 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/ways-to-improve-your-balance-1-mins/)
- [Core and legs when lower body is injured (12 mins)](https://rjfitness.co.uk/lessons/core-and-legs-when-lower-body-is-injured/)
- [Getting dressed (8 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/getting-dressed/)
- [Sitting cross legged (6 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/sitting-cross-legged/)
- [Relaxation and breathwork using a book (10 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/relaxation-and-breathwork-using-a-book/)
- [How to build play into your day (10 seconds)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/how-to-build-play-into-your-day/)
- [How to create a new healthy habit (30 seconds)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/how-to-create-a-new-healthy-habit/)
- [Simple ways to add movement to your day (1 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/simple-ways-to-add-movement-to-your-day/)
- [I know I need to strength train but... I don't know where to start (10 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/i-know-i-need-to-strength-train-but-i-dont-know-where-to-start/)
- [How to manifest your dream health and fitness month (30 mins)](https://rjfitness.co.uk/lessons/how-to-manifest-your-dream-health-and-fitness-month-30-04-2025/)
- [How to train for an endurance bike ride (50 mins)](https://rjfitness.co.uk/lessons/how-to-train-for-an-endurance-bike-ride-25-03-2025/)
- [How to create consistency and clarity in your Movement Goals (25 mins)](https://rjfitness.co.uk/lessons/how-to-create-consistency-and-clarity-in-your-movement-goals-26-02-2025/)
- [How to lose weight beyond the scales (45 mins)](https://rjfitness.co.uk/lessons/how-to-lose-weight-beyond-the-scales/)
- [Small changes, big differences (40 mins)](https://rjfitness.co.uk/lessons/small-changes-big-differences-23-01-2025/)
- [My favourite post walk stretches (20 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/my-favourite-post-walk-stretches-22-05-2025/)
- [Creating space in our sides (12 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/creating-space-in-our-sides-23-04-2025/)
- [Loosen up (15 mins)](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/loosened-up-17-04-2025/)
- [Neck release (15 mins)](https://rjfitness.co.uk/lessons/neck-release-03-04-2025/)
- [Spring clean your spine (15 mins)](https://rjfitness.co.uk/lessons/spring-clean-your-spine-27-03-2025/)
- [Spring awakening the hips (20 mins)](https://rjfitness.co.uk/lessons/spring-awakening-the-hips-20-03-2025/)
- [Awaken and rooted (20 mins)](https://rjfitness.co.uk/lessons/awaken-and-rooted-13-03-2025/)
- [Wrist wrinse (20 mins)](https://rjfitness.co.uk/lessons/wrist-wrinse-06-03-2025/)
- [Feel the shift and open your heart (20 mins)](https://rjfitness.co.uk/lessons/love-your-shift-27-02-2025/)
- [Feel the beat, move to the rhythm (15 mins)](https://rjfitness.co.uk/lessons/feel-the-beat-move-to-the-rhythm/)
- [Love the floor (20 mins)](https://rjfitness.co.uk/lessons/love-the-floor-13-02-2025/)
- [Introduce a reach (15 mins)](https://rjfitness.co.uk/lessons/reaches-06-02-2025/)
- [Shoulder rinse (15 mins)](https://rjfitness.co.uk/lessons/shoulder-rinse-30-01-2025/)
- [Hip hustle (20 mins)](https://rjfitness.co.uk/lessons/hip-hustle-23-01-2025/)
- [Unwind your spine (15 mins)](https://rjfitness.co.uk/lessons/unwind-your-spine-16-01-2025/)
- [Free your feet (15 mins)](https://rjfitness.co.uk/lessons/free-your-feet-09-01-2025/)
- [Give me strength - back to basics (20 mins)](https://rjfitness.co.uk/lessons/give-me-strength-back-to-basics/)
- [Shoulders (45 mins)](https://rjfitness.co.uk/lessons/shoulders-2/)
- [Oooolala (30 mins)](https://rjfitness.co.uk/lessons/oooolala/)
- [Bend and balance (30 mins)](https://rjfitness.co.uk/lessons/bend-and-balance-2/)
- [Fiery Floor (45 mins)](https://rjfitness.co.uk/lessons/fiery-floor-2/)
- [Sculpt and touch down (40 mins)](https://rjfitness.co.uk/lessons/sculpt-and-touch-down-2/)
- [Round in circles (45 mins)](https://rjfitness.co.uk/lessons/round-in-circles-2/)
- [Feel the burn (45 mins)](https://rjfitness.co.uk/lessons/feel-the-burn-2/)
- [Stamina vs strength (45 mins)](https://rjfitness.co.uk/lessons/stamina-vs-strength-2/)
- [The core war (45 mins)](https://rjfitness.co.uk/lessons/the-core-war-2/)
- [Legs, core stability and balance (60 mins)](https://rjfitness.co.uk/lessons/legs-core-stability-and-balance-2/)
- [Strength training for walking - May (Week 3) 19.05.2025](https://rjfitness.co.uk/lessons/strength-training-for-walking-may-week-3-19-05-2025/)
- [Mobility - the spine](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/mobility-the-spine/)
- [Core and stability](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/core-and-stability-4/)
- [Legs](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/legs-4/)
- [Breathwork](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/breathwork-4/)
- [Strength training for walking - May (Week 1) 05.05.2025](https://rjfitness.co.uk/lessons/walking-may-week-1-05-05-2025/)
- [Strength training for walking - May (Week 2) 12.05.2025](https://rjfitness.co.uk/lessons/strength-training-for-walking-may-week-2-12-05-2025/)
- [Edstone Aqueduct, Bearley and Austy Woods Map](https://rjfitness.co.uk/courses/free-resources-section/lessons/edstone-aqueduct-bearley-and-austy-woods-map/) - Edstone Aqueduct Austy Woods MapDownload
- [Edstone Aqueduct, Bearley and Austy Woods (7 miles)](https://rjfitness.co.uk/courses/free-resources-section/lessons/edstone-aqueduct-bearley-and-austy-woods-7-miles/) - Edstone Aqueduct WalkDownload
- [Mobility - hips](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/mobility-hips/)
- [Legs](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/legs-3/)
- [Breathwork](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/breathwork-3/)
- [Core and stability](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/core-and-stability-3/)
- [Cycling technique on hills and mindset tips](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/cycling-technique-on-hills-and-mindset-tips/)
- [How to manifest your dream month](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/how-to-manifest-your-dream-month/)
- [Breathwork](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/breathwork-2/)
- [Mobility - quads](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/mobility-quads/)
- [Core and stability](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/core-and-stability-2/)
- [Legs](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/legs-2/)
- [National Walking Month 31 Day - Wild Walking Challenge](https://rjfitness.co.uk/lessons/national-walking-month-31-day-wild-walking-challenge/) - Wild Walking Challenge 2025Download
- [Free 31 Day Wild Walking Challenge](https://rjfitness.co.uk/courses/free-resources-section/lessons/free-31-day-wild-walking-challenge/) - Wild Walking Challenge 2025Download
- [Write a letter to your future self - April 2025](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/write-a-letter-to-your-future-self-april-2025/) - Letter to yourself - helpful promptsDownload
- [How to Manifest a better version of yourself month - April 2025](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/lessons/how-to-manifest-a-better-version-of-yourself-month-april-2025/) - Manifest your best version of yourself month - HANDOUTDownload
- [Gardening - April (Week 4) 28.04.2025](https://rjfitness.co.uk/lessons/gardening-april-week-4-28-04-2025-2/)
- [Gardening - April (Week 4) 28.04.2025](https://rjfitness.co.uk/lessons/gardening-april-week-4-28-04-2025/)
- [Gardening - April (Week 3) 21.04.2025](https://rjfitness.co.uk/lessons/gardening-april-week-3-21-04-2025/)
- [Breathwork](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/breathwork/)
- [Core and stability](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/core-and-stability/)
- [Legs](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/legs/)
- [Mobility (Hamstrings)](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/mobility-hamstrings/)
- [Core and stability - Week 2](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/core-and-stability-week-2/)
- [Legs - Week 2](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/legs-week-2/)
- [Breathwork Week 2](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/breathwork-week-2/)
- [Mobility - Calves](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/mobility-calves/)
- [Gardening - April (Week 2) 14.04.2025](https://rjfitness.co.uk/lessons/gardening-april-week-2-14-04-2025/)
- [10 ways to improve your squats 10.04.2025](https://rjfitness.co.uk/lessons/10-ways-to-improve-your-squats-10-04-2025/)
- [Breathwork - WEEK 1](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/breathwork-week-1/)
- [Mobility - feet and ankles WEEK 1](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/mobility-feet-and-ankles-week-1/)
- [Core, shoulders and hips - WEEK 1](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/core-shoulders-and-hips-week-1/)
- [Legs - WEEK 1](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/legs-week-1/)
- [Gardening - April (Week 1) 07.04.2025](https://rjfitness.co.uk/lessons/gardening-april-week-1-07-04-2025/)
- [Shoulders 02.04.2025](https://rjfitness.co.uk/lessons/shoulders-02-04-2025/)
- [Bonus workout - Adductors vs Adduction 31.03.2025](https://rjfitness.co.uk/lessons/bonus-workout-adductors-vs-adduction-31-03-2025/)
- [Better balance](https://rjfitness.co.uk/lessons/better-balance-2/)
- [Fitness Pilates - Back to Basics](https://rjfitness.co.uk/lessons/fitness-pilates-back-to-basics/)
- [Shoulders](https://rjfitness.co.uk/lessons/shoulders/)
- [Adductors and Abductors](https://rjfitness.co.uk/lessons/adductors-and-abductors/)
- [Welcome video](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/lessons/welcome-video-3/)
- [March Momentum - Adding Depth 24.03.2025](https://rjfitness.co.uk/lessons/march-momentum-adding-depth-24-03-2025/)
- [March Momentum - Seamless Transitions 17.03.2025](https://rjfitness.co.uk/lessons/march-momentum-seamless-transitions-17-03-2025/)
- [March Momentum - Rooted, Rise and Expand 10.03.2025](https://rjfitness.co.uk/lessons/march-momentum-rooted-rise-and-expand-10-03-2025/)
- [31 Mindful March Challenge - March 2025](https://rjfitness.co.uk/lessons/31-mindful-march-challenge-march-2025/)
- [March Momentum - Grounded 03.03.2025](https://rjfitness.co.uk/lessons/march-momentum-grounded-03-03-2025/)
- [Love and Ski Edition 24.02.2025](https://rjfitness.co.uk/lessons/love-and-ski-edition-24-02-2025/)
- [How to access your resources](https://rjfitness.co.uk/lessons/how-to-access-your-resources/)
- [HIIT me baby 23.02.2025](https://rjfitness.co.uk/lessons/hiit-me-baby-23-02-2025/)
- [Love and Ski Edition 17.02.2025](https://rjfitness.co.uk/lessons/love-and-ski-edition-17-02-2025/)
- [Love and Ski Edition 10.02.2025](https://rjfitness.co.uk/lessons/love-and-ski-edition-10-02-2025/)
- [Love and Ski Edition 03.02.2025](https://rjfitness.co.uk/lessons/love-and-ski-edition-03-02-2025/)
- [Movement Strong 27.01.2025](https://rjfitness.co.uk/lessons/movement-strong-27-01-2025/)
- [Movement Strong 20.01.2025](https://rjfitness.co.uk/lessons/movement-strong-20-01-2025/)
- [Movement strong 13.01.2025](https://rjfitness.co.uk/lessons/movement-strong-13-01-2025/)
- [Movement Strong 06.01.2025](https://rjfitness.co.uk/lessons/movement-strong-06-01-2025/)
- [Festive Accumulator 23.12.2024](https://rjfitness.co.uk/lessons/festive-accumulator-23-12-2024/)
- [Strength vs stretch 16.12.2024](https://rjfitness.co.uk/lessons/festive-fitness-pilates-16-12-2024/)
- [Strength vs stretch 09.12.2024](https://rjfitness.co.uk/lessons/festive-fitness-pilates-09-12-2024/)
- [Shoulder strength 02.12.2024](https://rjfitness.co.uk/lessons/shoulder-strength-02-12-2024/)
- [Shoulder strength 25.11.2024](https://rjfitness.co.uk/lessons/shoulder-strength-25-11-2024/)
- [Shoulder strength 18.11.2024](https://rjfitness.co.uk/lessons/shoulder-strength-18-11-2024/)
- [Shoulder strength 11.11.2024](https://rjfitness.co.uk/lessons/shoulder-strength-11-11-2024/)
- [Endurance and stamina 04.11.2024](https://rjfitness.co.uk/lessons/endurance-and-stamina-21-10-2024/)
- [Endurance and stamina 14.10.2024](https://rjfitness.co.uk/lessons/endurance-and-stamina-14-10-2024-2/)
- [Endurance and stamina 07.10.2024](https://rjfitness.co.uk/lessons/endurance-and-stamina-07-10-2024-2/)
- [Hippy haps 30.09.2024](https://rjfitness.co.uk/lessons/hippy-haps-30-09-2024-2/)
- [Hippy haps 23.09.2024](https://rjfitness.co.uk/lessons/hippy-haps-23-09-2024-2/)
- [Hippy haps 16.09.2024](https://rjfitness.co.uk/lessons/hippy-haps-16-09-2024-2/)
- [Hippy Haps 09.09.2024](https://rjfitness.co.uk/lessons/hippy-haps-09-09-2024-2/)
- [Home Alone Christmas Special](https://rjfitness.co.uk/lessons/home-alone-christmas-special/)
- [Strength vs stretch 16.12.2024](https://rjfitness.co.uk/lessons/strength-vs-stretch-16-12-2024/)
- [Santa Chores - Day 12 (Glutey Games)](https://rjfitness.co.uk/lessons/santa-chores-day-12-glutey-games/)
- [Santa Chores - Day 11 (Christmas Tree Calm)](https://rjfitness.co.uk/lessons/santa-chores-day-11-christmas-tree-calm/)
- [Santa Chores - Day 10 (Santa Sock Sort)](https://rjfitness.co.uk/lessons/santa-chores-day-10-santa-sock-sort/)
- [Santa Chores - Day 9 (Dashers Dusting)](https://rjfitness.co.uk/lessons/santa-chores-day-9-dashers-dusting/)
- [Strength vs stretch 09.12.2024](https://rjfitness.co.uk/lessons/strength-vs-stretch-09-12-2024/)
- [Santa Chores - Day 2 (Baking Bonanza)](https://rjfitness.co.uk/lessons/santa-chores-day-2-baking-bonanza-2/)
- [Santa Chores - Day 2 (Baking Bonanza)](https://rjfitness.co.uk/lessons/santa-chores-day-2-baking-bonanza/)
- [Santa Chores - Day 1 (Festive Shopping)](https://rjfitness.co.uk/lessons/santa-chores-day-1-festive-shopping/)
- [Santa Chores - Day 8 (Party and Prosecco Planks)](https://rjfitness.co.uk/lessons/santa-chores-day-8-party-and-prosecco-planks/)
- [Santa Chores - Day 7 (Christmas Carol Cardio)](https://rjfitness.co.uk/lessons/santa-chores-day-7-christmas-carol-cardio/)
- [Santa Chores - Day 6 (Wrapping paper workout)](https://rjfitness.co.uk/lessons/santa-chores-day-6-wrapping-paper-workout/)
- [Santa Chores - Day 5 (Holy hips hoovering)](https://rjfitness.co.uk/lessons/santa-chores-day-5-holy-hips-hoovering/)
- [Santa Chores - Day 4 (Kitchen Floor Kisses)](https://rjfitness.co.uk/lessons/santa-chores-day-4-kitchen-floor-kisses/)
- [Santa Chores - Day 3 (Tea and Tinsel)](https://rjfitness.co.uk/lessons/santa-chores-day-3-tea-and-tinsel/)
- [Shoulder strength and stability 02.12.2024](https://rjfitness.co.uk/lessons/shoulder-strength-and-stability-02-12-2024/)
- [Shoulder strength and stability 25.11.2024](https://rjfitness.co.uk/lessons/shoulder-strength-and-stability-25-11-2024/)
- [Shoulder strength and stability 18.11.2024](https://rjfitness.co.uk/lessons/shoulder-strength-and-stability-18-11-2024/)
- [Shoulder strength and stability 11.11.2024](https://rjfitness.co.uk/lessons/shoulder-strength-and-stability/)
- [Endurance and stamina 04.11.2024](https://rjfitness.co.uk/lessons/endurance-and-stamina-04-11-2024/)
- [20 ways to improve your squats - November 2024](https://rjfitness.co.uk/lessons/20-ways-to-improve-your-squats-november-2024/)
- [Halloween special - broomsticks and pumpkins 31.10.2024](https://rjfitness.co.uk/lessons/halloween-special-broomsticks-and-pumpkins-31-10-2024/)
- [Endurance and stamina 14.10.2024](https://rjfitness.co.uk/lessons/endurance-and-stamina-14-10-2024/)
- [Endurance and stamina 07.10.2024](https://rjfitness.co.uk/lessons/endurance-and-stamina-07-10-2024/)
- [Hippy haps 30.09.2024](https://rjfitness.co.uk/lessons/hippy-haps-30-09-2024/)
- [Get more from your core - October 2024](https://rjfitness.co.uk/lessons/get-more-from-your-core-october-2024/) - Get more from your core.pdfDownload
- [Unseat yourself Q&A 26.09.2024](https://rjfitness.co.uk/lessons/unseat-yourself-qa-26-09-2024/)
- [Hippy haps 23.09.2024](https://rjfitness.co.uk/lessons/hippy-haps-23-09-2024/)
- [Hippy haps 16.09.2024](https://rjfitness.co.uk/lessons/hippy-haps-16-09-2024/)
- [Hippy haps 09.09.2024](https://rjfitness.co.uk/lessons/hippy-haps-09-09-2024/)
- [Unseat Yourself September 2024](https://rjfitness.co.uk/lessons/unseat-yourself-september-2024/) - Unseat-yourself.pdfDownload
- [August 2024 - summer challenge (Week 3)](https://rjfitness.co.uk/lessons/august-2024-summer-challenge-week-3/)
- [Improve your balance April 2024](https://rjfitness.co.uk/lessons/better-balance/) - Welcome. I'm so glad you are here. This month we will be focusing on finding ways to help you improve your balance. First of all download the PDF by clicking on the image below. This is a follow a long workbook that you will use together with the masterclass which you can find under the
- [April 2024 - Ways to improve your balance](https://rjfitness.co.uk/lessons/12th-march-2024/)
- [Improve your balance Q&A 04.04.2024](https://rjfitness.co.uk/lessons/improve-your-balance-qa-04-04-2024/)
- [How to use the members area](https://rjfitness.co.uk/lessons/how-to-find-use-the-members-area/) - Click on the video to watch how to get started with the members area
- [Improve your balance Q&A 18.04.2024](https://rjfitness.co.uk/lessons/improve-your-balance-qa-18-04-2024/)
- [Core blimey workbook May 2024](https://rjfitness.co.uk/lessons/core-blimey-workbook/)
- [Core blimey Q&A 07.05.2024](https://rjfitness.co.uk/lessons/core-blimey-qa-07-05-2024/)
- [Core blimey 21.05.2024](https://rjfitness.co.uk/lessons/core-blimey-21-05-2024/)
- [Bingo wings workbook June 2024](https://rjfitness.co.uk/lessons/bingo-wings-workbook-june-2024/)
- [Bingo wings 05.06.2024](https://rjfitness.co.uk/lessons/bingo-wings-05-06-2024/)
- [Bingo wings 19.06.2024](https://rjfitness.co.uk/lessons/bingo-wings-19-06-2024/)
- [Push ups workbook July 2024](https://rjfitness.co.uk/lessons/push-ups-workbook-july-2024/) - Click on the image above to download your push up challenge workbook
- [Push ups Q&A 17.07.2024](https://rjfitness.co.uk/lessons/push-ups-qa-17-07-2024/)
- [Push ups Q&A 29.07.2024](https://rjfitness.co.uk/lessons/push-ups-qa-29-07-2024/)
- [August 2024 - summer challenge (Week 1)](https://rjfitness.co.uk/lessons/august-2024-summer-challenge/)
- [Summer challenge workbook August 2024](https://rjfitness.co.uk/lessons/summer-challenge-workbook-august-2024/)
- [August 2024 - summer challenge (Week 2)](https://rjfitness.co.uk/lessons/august-2024-summer-challenge-week-2/)
- [Legs, core, stability and balance](https://rjfitness.co.uk/lessons/legs-core-stability-and-balance/)
- [The core war](https://rjfitness.co.uk/lessons/the-core-war/)
- [Stamina vs strength](https://rjfitness.co.uk/lessons/stamina-vs-strength/)
- [Feel the burn](https://rjfitness.co.uk/lessons/feel-the-burn/)
- [Round in circles](https://rjfitness.co.uk/lessons/round-in-circles/)
- [Sculpt and touch down](https://rjfitness.co.uk/lessons/sculpt-and-touch-down/)
- [Fiery floor](https://rjfitness.co.uk/lessons/fiery-floor/)
- [Bend and balance](https://rjfitness.co.uk/lessons/bend-and-balance/)
- [Ooolala](https://rjfitness.co.uk/lessons/ooolala/)
- [Back to basics](https://rjfitness.co.uk/lessons/back-to-basics/)
- [Singles vs doubles](https://rjfitness.co.uk/lessons/singles-vs-doubles/)
- [Welcome video](https://rjfitness.co.uk/lessons/welcome-video-2/)
- [w.c. 01/08/2024](https://rjfitness.co.uk/lessons/w-c-01-08-2024/)
- [w.c. 08/08/2024](https://rjfitness.co.uk/lessons/w-c-08-08-2024/)
- [w.c. 15.08.2024](https://rjfitness.co.uk/lessons/w-c-15-08-2024/)
- [w.c. 22/08/2024](https://rjfitness.co.uk/lessons/w-c-22-08-2024/)
- [w.c. 29/08/2024](https://rjfitness.co.uk/lessons/w-c-29-08-2024/)
- [Week 4](https://rjfitness.co.uk/lessons/week-4/)
- [Week 3](https://rjfitness.co.uk/lessons/week-3/)
- [Week 2](https://rjfitness.co.uk/lessons/week-2/)
- [Week 1](https://rjfitness.co.uk/lessons/week-1/)
- [Welcome video](https://rjfitness.co.uk/lessons/welcome-video/)
- [Downloadable tracker](https://rjfitness.co.uk/lessons/downloadable-tracker/)
- [Better Balance2](https://rjfitness.co.uk/lessons/better-balance2-4/)
- [19th March 2024](https://rjfitness.co.uk/lessons/19th-march-2024/)
- [Better Balance2](https://rjfitness.co.uk/lessons/better-balance2-3/)
- [Better Balance2](https://rjfitness.co.uk/lessons/better-balance2-2/)
- [Better Balance2](https://rjfitness.co.uk/lessons/better-balance2/)

## Courses

- [Welcome to Stronger for longer club](https://rjfitness.co.uk/courses/welcome-to-stronger-for-longer-club/) - This is an online club that aims to inspire and empower women over 40 to find creative and fun ways to build natural movement and strength training into your daily routine and lifestyle. Every month will have a different theme/topic. What does the membership include: ONE LIVE CLASS every Monday at 6pm . This class
- [Strength and Conditioning for Female Cyclists (8 week programme)](https://rjfitness.co.uk/courses/strength-and-conditioning-for-female-cyclists-8-week-programme/)
- [10 Day Movement Snack Challenge](https://rjfitness.co.uk/courses/10-day-nutritious-movement-challenge/) - Welcome to the 10 Days Movement Snack Challenge. A 10 day challenge where you get to try different bite sized movements every day. What is a movement snack? A movement that is bite sized, takes no longer than 10 mins and can be added to your day. It is designed to give you ideas on
- [Free Resources Section](https://rjfitness.co.uk/courses/free-resources-section/)
- [100km your way](https://rjfitness.co.uk/courses/100km-your-way-cycling-programme-2025/)

## Products

- [RJFitness Mug](https://rjfitness.co.uk/product/rjfitness-mug/) - A mug for Tea

## Categories

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- [darker evenings](https://rjfitness.co.uk/tag/darker-evenings/)
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- [shorter days](https://rjfitness.co.uk/tag/shorter-days/)
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