Instead, I want to hear from YOU.

Because the more conversations I have with women, the more I realise how much of the fitness and wellness world still seems to sit at two extremes.

You’re either ON IT (training five times a week, meal prepping, tracking everything, saying no to plans…) ooor you’ve apparently “fallen off”.

And I just don’t think most of us actually want either of those things.

We want to feel strong and confident in our bodies AND go for dinner and Aperols. We want to train, but we don’t necessarily want fitness to become our entire personality. We want to eat well, but also order the pastry. We want goals, structure and progress while still actually living our lives.

So today, I want to turn the tables and ask you:

WHAT DO YOU ACTUALLY WANT?

Imagine you could create your dream health, fitness + lifestyle space from scratch. No existing apps. No rules. No “this is how fitness is normally done.”

What would genuinely make your life better?

Tell me everything!

1. FITNESS

What do you actually enjoy doing? Do you want gym workouts? Home workouts? Running? Pilates? Strength? Quick 20-minute sessions? Proper programmes to follow?

What makes you actually stick to exercise? And on the flip side… what normally makes you stop?

2. FOOD

What would genuinely help you eat well without feeling like you’re constantly “on a diet”? Easy recipes? Weekly meal inspiration? Healthy meals that still feel exciting? Ideas for eating out? More education around nutrition without calories/macros taking over your life?

And PLEASE tell me: what do you hate about traditional meal plans?

3. ACCOUNTABILITY

This is a big one.

What helps you stay consistent when motivation disappears? A weekly check-in? Someone asking if you’ve trained? A habit tracker? Challenges? Having other women doing it alongside you? Or do you hate being checked up on and prefer doing your own thing?

4. COMMUNITY

Would you actually want a community around health + wellness?

And if yes… what would make you genuinely use it?

Group chats? Monthly challenges? Running clubs? Coffee mornings? Walks? Workouts? Events? Trips/weekends? Book clubs?

Or simply somewhere you can ask a question and know you’re talking to women who get it?

5. LIFE OUTSIDE FITNESS

This might be the bit I’m MOST interested in. Because feeling good isn’t just workouts and food. What else would you want?

Confidence? Mindset? Travel? Relationships? Career? Money? Style? Recommendations? Learning something new? Meeting new people?

What would make you feel more YOU?

AND FINALLY…

If there was one thing you wish existed for women who want to feel good, look after themselves AND have a bloody good life…

What would it be?

Don’t overthink your answers. I actually want the messy, specific stuff.

“I wish someone would just tell me what workout to do.”

“I want friends who want to go for a walk and coffee instead of always going drinking.”

“I want healthy recipes that my boyfriend will actually eat.”

“I want to start running but have no idea where to begin.”

“I want something that keeps me accountable without making me feel guilty.”

Whatever comes to mind.

Leave me a comment below or message me with your answers even if you only answer ONE question.

I’m genuinely so curious to hear what you feel is missing. Because maybe the wellness space doesn’t need more rules.

Maybe it just needs to fit our actual lives a little better.

Much love,

Rhi x

Not just the trams, pastel de nata queues and tourist hotspots but the morning coffee runs, neighbourhood wine bars, parks, workouts, cycle routes, little independent shops and places we’d actually go back to week after week.

We based ourselves around Estrela / Lapa / Santos, and honestly, if I was moving back to Lisbon tomorrow, I’d choose this area again.

So if you’re coming to Lisbon and want to experience what it’s like to actually live here rather than just visit, save this one.

WHERE TO STAY

ESTRELA

My number one. This is where we spent most of our time and it has such a lovely residential feel. It’s beautiful and calm without feeling like you’re miles away from everything.

You’re close enough to walk into Príncipe Real, Santos, Lapa and towards the river, but you’re not stepping outside your apartment into crowds of tourists every morning. It really started to feel like our little neighbourhood.

Perfect if you want:

• Cute cafés on your doorstep

• Parks and green space

• Somewhere you can run from

• Beautiful streets

• Easy access to the rest of Lisbon

• A more local, residential feeling

LAPA

Right next to Estrela and another area I absolutely loved.

Beautiful buildings, quieter streets and very residential. If you’re staying for a few weeks rather than a weekend, I’d definitely look around here.

SANTOS

A little busier and closer to the river, with loads of restaurants, coffee shops and places to go out.

I loved being able to wander down here from Estrela. It’s a great middle ground if you want more going on around you but don’t want to stay right in the tourist centre.

PRÍNCIPE REAL

One of my favourite areas to spend an afternoon. Beautiful streets, independent shops, cafés, restaurants and wine bars. It’s definitely livelier than Estrela but still feels chic and neighbourhood-y rather than overly touristy.

COFFEE + BRUNCH

Lisbon absolutely nails coffee culture. These were some of the places that ended up on our rotation…

Buna

In my opinion, BEST coffee in Lisbon.

Espresso Lab (Estrela)

An easy Estrela coffee stop.

Magnolia

Great brunch spot in one of my favourite parks, Parça das Flores.

Do Beco

Another coffee + pastry favourite.

Neighbourhood

The mushroom + hummus dish is my personal favourite but be sure to grab their homemade ‘bum thunder’ aka chilli oil!

Marquise

My go-to artisanal bakery. The pain suisse is next level.

The Mill

Enjoy brunch whilst watching the trams drive past! The chilli jam is a crowd pleaser.

Dear Breakfast

Not my personal favourite but a Lisbon classic for breakfast/brunch.

Fauna & Flora

Another option although not my go-to, it’s loved by many!

Heim Café

Very cute and great for breakfast!

WINE BARS + SMALL PLATES

Lisbon does relaxed, casual wine bars SO well. Think tiny tables spilling onto the pavement, a bottle of wine, some snacks and accidentally staying for hours.

Insaciável

Possibly my favourite. Exactly the kind of wine bar I love: relaxed, intimate and somewhere you want to sit for hours.

Magnolia

Yes, it’s appearing twice. Coffee by day, wine bar + small plates later.

Black Sheep

A hole in a wall in Praça das Flores, which is already one of the loveliest little areas to wander around.

Parra

Cute little wine bar + small plates. You must get the sardines!

Vero Vino

Another one for the natural wine list.

Casacavel

Very relaxed and another great one to add to a wine-bar crawl.

A Obra

Somewhere we discovered on our final night and potentially “saving the best til last” ? Down my favourite colourful street of Lisbon, opens this cosy tapas restaurant with such a charming atmosphere.

PARKS + GREEN SPACE

One of my favourite things about living in Lisbon was that you can still find pockets of greenery within the city.

Jardim da Estrela

Our local park and one of the reasons I loved staying in Estrela. Perfect for a morning walk, coffee, sitting with a book or just escaping the city for a bit.

Príncipe Real

This is our Aperol spot of choice on Fridays or Saturdays. Listening to live music whilst the sunsets is the dreamiest way to end the day.

Monsanto Forest Park

If you want something much bigger, head to Monsanto. It’s basically Lisbon’s giant green playground and a great option if you want to walk, run, cycle or just feel like you’ve properly escaped the city without actually leaving Lisbon.

WHERE TO TRAIN

One of my non-negotiables when living somewhere for more than a few days is finding somewhere decent to train.

Academia was where we trained which was super convenient to where we were staying. It definitely hasn’t got the ‘best’ equipment but it does the job!

Club 7 Lisbon is an elite space to train but they only do monthly memberships. Great if you want to also use their amazing tennis, padel, and swimming facilities.

Running : I always ran towards the riverfront where you can actually get into a rhythm without stopping every five seconds for cobbled hills and traffic.

Cycling : Lisbon itself can be chaotic for cycling, so be sure to go early in the morning before rush-hour. We often cycled from Lisbon to Cascais and back which is around 60km.

PASTEL DE NATA

You obviously can’t live in Lisbon for the summer without consuming your bodyweight in pastel de nata’s.

Manteigaria is the most popular of all and spotted around Lisbon.

Fábrica de Nata is a central favourite of mine.

Pastéis de Belém is the iconic birth place operating since 1837!

SHOPPING: THE LITTLE STORES I LOVED

One of the best things about Lisbon is discovering independent stores. Save these:

• House of Curated - Curated fashion/lifestyle store.

• Gandaia - Independent fashion and accessories.

• Loja Real - Boutique-style shopping.

• More Than Fashion - Contemporary fashion.

• Disco Wheel - Think candles, pottery, homeware and cool little objects rather than just clothing.

• Flabelus - Beautiful shoes.

• Kolovrat - Portuguese designer fashion.

• Pink Palace Pop-Up - A fun fashion/pop-up concept worth checking out.

For shopping in general, I’d wander around Príncipe Real and let yourself find things rather than planning every shop.

AND WHEN YOU WANT TO ESCAPE THE CITY…

This was another reason I loved Lisbon so much. You can be living city life and then very quickly be somewhere completely different.

SINTRA

Do Pena Palace, walk up to the Moorish Castle and stop at Piriquita for something sweet.

ARRÁBIDA

One of my favourite escapes. Beautiful coastline, hikes and ridiculous beaches. Galapinhos and Ribeiro do Cavalo are both worth having on your list.

THE ALGARVE

Obviously further away, but if you’re turning Lisbon into a bigger Portugal trip, head south and do the Seven Hanging Valleys Trail.

Lisbon really became home for us over these last month or so. There is SO much more I could add, but these are the places I’d genuinely send my friends to and go straight back to myself.

If you’re heading to Lisbon, save this guide and if you try any of my recommendations, please let me know. I LOVE hearing when you guys end up somewhere because of something I’ve shared.

Portugal, you’ve been very good to us.

Until next time, Lisbon.

p.s. if you enjoyed this, be sure to subscribe so you never miss a post! I’ll be sharing plenty more travel recommendations, wedding updates, fitness tips, and following along with the weird but wonderful “odd-venture” my fiancé and I have found ourselves on since leaving the UK earlier this year.

Subscribe now

Much love,

Rhi x

I genuinely can’t believe our summer here in Lisbon has come to an end. When we first decided to base ourselves in Lisbon for a few months, I knew I’d love it… but I don’t think I realised quite how much.

The slow mornings, endless sunshine, ridiculous amounts of pastel de nata, wine bars, weekend adventures, hikes, beaches and getting to actually live somewhere rather than just visit.

It’s been such a special little chapter of our year and these final two episodes feel like the perfect way to finish it.

Ep 19: Perfect Weekend In Lisbon - WATCH HERE!

This one is basically everything I’ve loved about actually living in Lisbon for the summer.

We’re hiking, heading to a summer festival, eating our way through the city and, very importantly, continuing the hunt for Lisbon’s best pastel de nata (which we absolutely did find!)

WATCH HERE

Ep 20: Best Wine Tasting In Portugal? - WATCH HERE

For our final Portugal adventure, we headed north to the Douro Valley… and WOW.

Potentially one of the most beautiful places we’ve visited in Portugal. The rolling vineyards, incredible food, boat trips along the Douro and, obviously, a LOT of wine tasting.

I genuinely couldn’t believe I hadn’t heard more about this place before coming to Portugal.

If you love wine, food, beautiful hotels and ridiculously good scenery, put this one on your list.

WATCH HERE

And that officially wraps up my Portugal summer series. Be sure to watch my previous episodes for all my Lisbon recommendations.

But for now, that officially wraps up my Portugal summer series. Now back to the UK… to get LEGALLY MARRIED!

Be sure to subscribe here to stay updated with all things travelling, wedding planning, and sharing all the messy bits in between!

Subscribe now

Much love,

Rhi x

If you haven’t seen this trend, it’s simply people sharing all the behind-the-scenes moments that went into creating the life they have now. Or maybe even things that aren’t often ‘accepted’ or the ‘norm’.. like “kinda chic to quit your job”, “kinda chic to risk your savings”. Basically reminding people that what looks effortless now usually came from a series of brave, messy, uncomfortable decisions.

I found myself watching the whole thing and thinking… “friggen hell… it actually is kinda chic!”

Not because quitting your job, moving country or doing something completely different is glamorous. Trust me… most of the time it’s the complete opposite.

But because there’s something really cool about seeing someone build a life that genuinely feels like theirs, even if it doesn’t make sense to everyone else.

It actually made me think about my own year.

A few months ago, Tom and I packed up our lives, rented out the house we’d spent years renovating, and left the UK. If you’ve been here for a while, you’ll know the story. (If not, definitely go back and read last week’s post first because it’ll give this one a lot more context.)

What I found interesting wasn’t even our decision itself. It was people’s reaction to it. Some people thought we were brave. Some people thought we were making a huge mistake. Some people quietly admitted they wished they could do something similar.

And honestly… none of those reactions surprised me.

Because whenever someone chooses a path that looks a little different, it almost forces everyone else to think about the path they’re on too.

That’s why I wanted to write this post.

Not to convince you to move abroad. Not to tell you to quit your job. Not to say there’s only one way to live. But because I know there are so many of you reading this who have something sitting in the back of your mind.

Maybe it’s a business you’ve wanted to start. Maybe it’s booking the trip. Maybe it’s changing careers, moving cities or simply saying “yes” to something you’ve been putting off because you’re worried about what everyone else will think.

I thought I’d share the exact questions I ask myself whenever I’m facing a decision that feels exciting… but equally terrifying.

Because these have genuinely helped me separate fear that’s trying to protect me… from fear that’s simply trying to keep me where it’s comfortable.

Today’s paid post is the decision framework I keep coming back to whenever life asks me to take a leap.

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Read more

Half the fun of travelling is switching off, eating the pastries, having the Aperols and enjoying yourself! But… if you’re anything like me, I still love to move my body when I’m away because it genuinely makes me feel so good!

But this doesn’t mean you have to spend houuuurs doing so. Even just 15 minutes hits the spot. And like I always tell my clients… ‘something is better than nothing’.

Because consistency is far better than chasing ‘perfection’.

This mindset also applies when you’re routine is all over the place, you’re short on time, you’re lacking equipment, your motivation is low…

SO if you can relate to ANY of these pain points…

THIS IS THE WORKOUT TO SAVE.

It’s full body, efficient, for ANY level, doesn’t require any equipment, and you’ll walk away feeling sooo much better in just 15 minutes!

Save this one for the next time you’re thinking…

“I’ve only got 15 minutes… what’s actually worth doing?”

Full Body HIIT Workout

40s on, 20s off x4 rounds.

• Walkouts

• Pushups

• Reverse Lunges

• Mountain Climbers

Why this workout?

✅ Works your whole body

✅ Builds strength

✅ Gets your heart rate up

Because consistency isn’t about doing everything perfectly… it’s about having workouts you can actually fit into REAL life.

Want more structure?

If you’re the sort of person who likes following a plan rather than making it up every session, I’ve already shared my full 6-week progressive programme here on Substack!

It’s the exact foundation I’d recommend if your goal is to feel stronger, more confident in the gym, and stop wondering what to do every workout.

LINK HERE

Want to feel your most CONFIDENT self with a PERSONALISED plan built around you?

I can share you my simple but effective coaching process that’s helped so many of my clients build a routine they can actually stick to (and yes, still include aperol’s).

When your plan works with your lifestyle rather than ‘against’ it, you’re far more likely to stick to it, enjoy it and see results that actually last!

This is the golden ticket that has transformed so many of my clients lives for LIFE!

Together, we’ll create a personalised training and nutrition plan that’s tailored to your goals, with ongoing support, accountability and someone in your corner to help you navigate REAL life along the way without restriction.

If you’re ready to feel like your most confident self..

ENQUIRE HERE

and we can have a chat!

Much love,

Rhi x

One of my favourite things about living here this summer has been discovering just how much Portugal has to offer beyond the city! This weekend we explored some of the most beautiful spots within easy reach of Lisbon… and honestly, I wasn’t expecting to love them this much.

Whether you’re planning a trip, already here, or just fancy a bit of travel inspiration, I’ve packed this vlog with some incredible places you can add to your itinerary.

Ep 18: Don’t Just Go to Lisbon.. Go here! WATCH HERE

Alongside the travel recommendations, things don’t exactly go to plan… Tom’s foot somehow ends up bleeding all over the bike pedal, we get completely lost on a hike, and we face one very important dilemma…

Would you rather spend €40 on museum tickets… or €40 hopping between Aperol spritz and wine bars? 🍷😂

Come spend the weekend exploring Portugal with us!

WATCH HERE

Much love,

Rhi x

“Watching you both has made us finally book the trip.”

“You’ve inspired us to stop waiting and just do it.”

“I love seeing you both create a life on your own terms.”

Honestly… it’s truly the nicest thing to read. To know that by simply documenting our life, someone else has felt encouraged to finally say ‘yes’ to something they’ve been dreaming about and just go for it!

For anyone new here, to give you a very quick overview, Tom and I made the decision earlier this year to leave the UK for a while.

We’d just renovated our dream home in London, were in the middle of planning our wedding, work was going well, life looked pretty settled… and then within a matter of weeks we packed everything into storage, rented the house out and left.

(be sure to read my previous Substack posts for more context)

Since then we’ve lived in Bali, spent time in Dubai, been back to the UK and we’re now based in Lisbon for the summer.

At the time… I genuinely think a lot of people thought we’d completely lost the plot. And to be completely honest, I don’t blame them. From the outside it didn’t make much sense. We had our ‘dream’ house, our friends and family nearby, everything looked how you’re “supposed” to do it.

So naturally people questioned why we’d walk away from that???

The funny thing is… fast forward a few months and the conversations have completely changed.

Instead of…

“Why would you leave?”

It’s become…

“How have you made this work?”

“We’re thinking of doing something similar.”

“You’ve inspired us to finally take the leap.”

And that’s what got me thinking… Coming back to the UK for a few weeks actually confirmed something I’d been thinking about for a while.

Not that everyone should move abroad… but just how conditioned we all are to believe there’s only one “right” way to live.

I want to chat about this in more depth, and if you’re someone with big ideas, ambitious goals or a dream that feels a little different… this might be the reminder you need.

Subscribe now

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📍 Sintra (perfect day trip from Lisbon)

It’s only around 40 minutes by train, so you don’t even need to hire a car. My ideal day would be:

• Stop at Piriquita for the famous Travesseiro pastry (I’d give it a solid 8/10!)

• Walk through the nature park to Pena Palace and Moorish Castle for gorgeous views looking over Sintra.

• Wander through the old town, grab an ice cream and just get lost in the little streets.

📍Algarve Road Trip

If you’ve got a car, I’d also make time for the Algarve.

We drove down to hike the Seven Hanging Valleys Trail and it genuinely blew me away! The dramatic cliffs, turquoise water, and the viewpoints were truly incredible.

We walked from Praia da Marinha to Praia de Vale Centeanes (around 6km one way - taking around 2.5 hours).

Bring swimwear if you’ve got time to stop at one of the beach at the end of the hike (or jump in post hike regardless like us!)

We got an Uber back to the start point where we parked our car, but if you’ve got the energy, you can of course hike back!

It’s honestly one of the most beautiful hikes I’ve done in Europe.

Want Lisbon recommendations?

If you’re after Lisbon recommendations, I’ve got you covered too!

I recently shared my Perfect 24 Hours in Lisbon guide on Substack sharing some of my favourite coffee shops, wine bars, brunch spots, date nights and places I’d genuinely recommend.

I’ve also got TWO YouTube episodes (linked below) packed with my favourite Lisbon spots, hidden gems and weekend itineraries if you prefer watching instead of reading.

The Best Of Lisbon - the non-tourist spots of Lisbon

Do This In Lisbon - how I spend a weekend in Lisbon

Hopefully this saves you a few hours of scrolling and helps you make the most of your trip!!

Any other recommendations, feel free to share below!

Much love,

Rhi x

For those of you who don’t know, I’m currently based in Lisbon but popped back to London for a week for all things bridal dress fittings, catching up with friends and family, and accidentally discovering maybe the best day trip from London!?

With another heatwave hitting the UK… if you’re looking for a somewhere with a beach, amazing food, cute coffee shops, and a great sauna + ice bath activity, this one’s for you!

Ep 17 : Hidden Gem Outside of London WATCH HERE

Alongside of all that… you’ll come iwth me to my penultimate bridal dress fitting for my legal ceremony (eeek!) and see a very (questionable) Lime bike incident… come spend the week back in London with me!

WATCH HERE

Much love,

Rhi x

I wasn’t actually planning on sharing this today, but after the number of DMs I’ve had recently asking for a workout plan, I thought… why not?

Honestly, one of the most common messages I get is some version of…

“Rhi, I know I need to exercise… I just have absolutely no idea what to do when I get to the gym.”

Or…

“I’ve got about 500 workouts saved on Instagram, but I never actually follow any of them.”

Sound familiar..? Because if it does, firstly… you’re definitely not the only one.

I actually think one of the biggest reasons people struggle to stay consistent isn’t because they’re lazy or unmotivated. It’s because they’re overwhelmed.

One person tells you to lift heavy. The next says you should only do Pilates. Someone else says running will make you “lose your muscle”. Instagram says you need to train six days a week.

It’s exhausting…

No wonder so many people end up doing… nothing!

Or they walk into the gym, wander around for 45 minutes, copy a few exercises they’ve seen online and leave wondering if they’ve actually done enough. I’ve been there too.

And honestly? If I could go back and give my younger self one thing, it wouldn’t be a magic fat-loss hack or the “perfect” diet. It would simply be a structured plan that took the thinking out of it.

Because once you stop guessing, you can actually start progressing. Now, obviously this is exactly what I do inside my coaching.

Every single programme I write is bespoke. We look at your goals, your training history, your lifestyle, your injuries, how many days you can realistically train, what equipment you’ve got access to… everything. That’s why coaching is so personalised.

But I also know that not everyone is ready to invest in 1:1 coaching yet and I never want that to be the reason someone doesn’t get started.

So I’ve decided to share something I’ve never shared before.

Today’s paid post unlocks the exact foundation programme I’d happily give almost anyone.

No, it’s not personalised like my coaching. But if you messaged me tomorrow saying…

“Rhi… I just want to feel stronger. More confident in the gym. I want to stop overthinking every workout and actually be consistent…”

…this is genuinely where I’d tell you to start.

Subscribe now

Inside you’ll get:

• A complete 6-week progressive strength programme.

• Three gym sessions each week.

• Full exercise order, sets and reps.

• Weekly progressions so you know exactly how to improve.

• Optional conditioning and running sessions.

• Plus all the little coaching tips I’d normally give my 1:1 clients to help them actually stick with it.

Read more

So I thought I’d put everything in one place for any fellow brides (or anyone who just loves makeup!).

Whether you’re doing your own makeup, getting married this year, or simply love a glowy, timeless look, hopefully this helps.

If you watched my previous YouTube episode, you’ll know I had my bridal makeup trial with the incredible Charlotte Tilbury team which was honestly.. such a pinch-me moment

WATCH HERE

One thing I loved most was that they didn’t try to do “bridal makeup”. It was still very much me but just a little more polished, glowy and special! Exactly what I was hoping for.

The products they used…

• Glow Toner

• Magic Serum

• Magic Water Cream

• UV Primer

• Hollywood Eye Patches

• Unreal Skin - 6

• Airbrush Concealer - 7

• Beautiful Skin Concealer - 4 (under eyes)

• Airbrush Setting Powder - 1

• Beautiful Skin Bronzer - 2

• Unreal Blush - Peachy Glow

• Unreal Highlighter

• Supernudes - Easy Eye Palette

• Exaggereyes Eyeshadow Stick - Diamond

• Supernudes Eyeliner - Brown/Cream

• Exaggereyes Mascara

• Lip Cheat - Hot Gossip

• Glowing Jen Lipstick

One thing I didn’t actually know… Charlotte Tilbury now offers a Wedding Beauty Service, which is such an amazing option if you’re getting married.

Whether you’re after your bridal makeup, bridesmaids, your mum or the whole bridal party, they’ve created a service specifically for weddings which I thought was pretty cool.

If you’re currently planning your wedding, I’d definitely recommend looking into it! It sure is one less thing to worry about and means you can actually sit back, enjoy the morning and soak it all in.

I hope this is helpful!

Much love,

Rhi x

P.S. If you haven’t watched the vlog yet, I take you behind the scenes of the whole bridal trial, chat honestly about the final look, and share everything else we’ve got going on in wedding planning. It’s linked below if you fancy coming along for the ride.

watch here

So if you’ve got a weekend in Lisbon coming up (or you’re planning one), I genuinely think this itinerary is one of the best ways to experience it.

Think incredible brunches, hidden wine bars, Aperols in the sunshine and a few places that most tourists completely miss.

Ep 16: BEST Weekend in Lisbon WATCH HERE

I’d love to know… have you ever been to Lisbon?

If yes… where’s the one place you’d tell everyone to visit? Comment below!

Much love,

Rhi x

Monday : Lower Body Strength

Warm Up

• 5 minutes incline walk or bike

• World’s Greatest Stretch x5 each side

• Bodyweight squats x10

• Glute bridges x15

Workout

1. Barbell or Goblet Squat 4 x 8-10

2. Romanian Deadlift 4 x 10

3. Bulgarian Split Squat 3 x 10 each leg

4. Hip Thrust 3 x 12

5. Walking Lunges 2 x 20 steps

6. Standing Calf Raises 3 x 15

Core

• Dead Bugs 3 x 10 each side

• Side Plank 3 x 30 seconds each side

Finish: 10-minute incline walk.

Tuesday : Zone 2 Cardio

45-60 minutes of:

• Brisk walk

• Easy run

• Cycle

• Cross trainer

You should still be able to hold a conversation.

Aim for 8-12k steps.

Wednesday : Functional Full Body

Warm Up
5 min cardio of your choice (row, skierg, run, bike, power walk…)

*increase intensity throughout

Circuit A

3 rounds

• 12 Kettlebell Swings

• 10 Dumbbell Push Press

• 12 Reverse Lunges

• 250m Row

Circuit B

3 rounds

• Farmer Carry x40 metres

• 12 Box Step Ups

• 12 TRX Rows (or Seated Row)

• 10 Burpees

Finisher

Every minute for 8 minutes:

• Minute 1: 12 Wall Balls

• Minute 2: Ski Erg 12 calories

Repeat.

Thursday : Recovery

Today’s goal isn’t to smash yourself. It’s to recover.

✔️ 30-60 minute walk

✔️ Stretch for 15 minutes

✔️ Foam roll if you enjoy it

✔️ Get outside

✔️ Drink plenty of water

Movement is medicine for the mind!

Friday : Upper Body Strength

Warm Up

5 minute row (or any other cardio toy)

Band pull aparts x20.

Shoulder circles.

Workout

1. Lat Pulldown 4 x 10

2. Dumbbell Chest Press 4 x 10

3. Seated Shoulder Press 3 x 10

4. Single Arm Row 3 x 10

5. Face Pulls 3 x 15

6. Cable Tricep Pulldown 3 x 12

7. Hammer Curls 3 x 12

Core

Pallof Press 3 x 12

Plank 3 x 45 seconds

Finish with a 10 minute incline walk.

Saturday : Move For FUN!

Schedule time with your friends to move your body in a way you love most!

Ideas:

• Parkrun

• Tennis

• Padel

• Long cycle

• Hyrox class

• Hiking

• Swimming

• Pilates

• Dance class

Sunday : Reset Day

The goal today is to set yourself up for a great week ahead!

✔️ 45-60 minute walk

✔️ Gentle mobility

✔️ Meal prep a couple of lunches

✔️ Food shop

✔️ Plan your workouts

✔️ Early night

Want to feel your most CONFIDENT self with a personalised plan build around you?

I can share you my simple but effective coaching process that’s helped so many women build a routine they can actually stick to (and yes, still include aperol’s).

When your plan works with your lifestyle rather than ‘against’ it, you’re far more likely to stick to it, enjoy it and see results that actually last!

This is the golden ticket that has transformed so many of my clients lives for LIFE!

Together, we’ll create a personalised training and nutrition plan that’s tailored to your goals, with ongoing support, accountability and someone in your corner to help you navigate REAL life along the way without restriction.

If you’re ready to feel like your most confident self..

ENQUIRE HERE!

…and let’s have a chat!

Much love,

Rhi x

One minute I was saying “we’ve got ages…” and now suddenly I’m sitting in the Charlotte Tilbury chair for my bridal makeup trial…

Whether you’re planning your own wedding, obsessed with all things bridal, or simply fancy coming along for the ride, this episode is for you.

Ep 15: Bridal Makeup Trial with Charlotte Tilbury WATCH HERE

If you’re getting married soon, I genuinely think you’ll enjoy this episode!!

I’m taking you behind the scenes of my first bridal trial with the incredible Charlotte Tilbury team, chatting through all the little wedding details, sharing my honest thoughts on the final look, and (of course) bringing you along for another week of the oddventure!

WATCH HERE

I’d love to know… If you’ve already got married, what’s the ONE piece of advice you’d give every bride-to-be?

Or if you’re currently planning your wedding… how’s it all going?! Tell me everything in the comments!

Much love,

Rhi x

I’m going to be completely honest… I thought the stressful part of planning a wedding would be choosing a dress, sticking to a budget and deciding what flowers we wanted.

Turns out, that’s been the easy bit!

What I wasn’t prepared for was how emotional wedding planning can really be. And don’t worry, this has nothing to do with the ‘marriage’ itself. That part I can’t wait for! But because when you plan a wedding, especially one that’s a little different, you quickly realise your decisions don’t just affect you. They affect everyone else too.

And that’s a really strange feeling. You suddenly find yourself worrying about whether everyone’s happy… whether people feel included… whether you’ve upset someone without meaning to… whether you’ve made the “right” decision.

I’ve caught myself feeling guilty more times than I’d like to admit. And I honestly wasn’t expecting that.

Below I’m sharing the part I almost kept to myself… but feel this should be shared incase you’re navigating something similar:

The guilt I’ve felt, how I’ve dealt with family expectations, and the biggest lesson this season has taught me about becoming a wife, not just planning a wedding.

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I never usually share this, but these are the foundations I’d help my coaching clients build if they came to me feeling stuck, overwhelmed and wanting to feel stronger, healthier and more confident without restriction.

I’ve had so many messages recently saying exactly the same thing.

“I’ve completely fallen off track.”

“I just need some motivation.”

“I know what I should be doing… I just can’t seem to stick to it.”

Sound familiar? And honestly? I don’t think you’re lazy. I don’t think you’ve failed. And I definitely don’t think you need more willpower.

I think you’ve just been sold the idea that getting healthier has to be extreme.

Every summer we seem to repeat the same cycle. We tell ourselves we’ll cut out carbs, stop drinking, train every single day, say no to every social event and somehow become a completely different person overnight.

It lasts a week… maybe two if you’re lucky. Then life happens. You go out for dinner (as you should). You miss a workout (it happens). You have an Aperol (a BIG yes from me). You order dessert (why not?).

And suddenly your brain tells you you’ve “ruined it”, so you give up altogether and promise yourself you’ll start again on Monday.

I’ve seen it hundreds of times, both in my own life years ago and now as a coach. The thing is… the people who create lasting change aren’t actually doing more than everyone else.

They’re doing less. They’re just doing the right things consistently.

That’s why I coach the way I do.

If someone joins my coaching programme, the first thing we don’t do is throw them into a six-day training split or hand them a restrictive meal plan they’ll hate by next Friday.

Because that’s not REAL life. My job isn’t to help someone survive six weeks. My job is to help someone build a lifestyle they genuinely enjoy living.

One where they can train because it makes them FEEL good. Eat nourishing food because they want to. Go out for date night without guilt. Order the pastry. Have the Aperol.

And guess what.. STILL make progress.

Because if your plan only works when life is “perfect”… honestly? It’s not a very good plan.

This is my client Hannah, and she’s proof that building the right foundations really does lead to incredible transformations. Not just physically, but in the way you feel about yourself too. More confidence, more energy, and healthy habits that last far beyond a few weeks.

If you’re stuck in that all-or-nothing mindset and struggling to make sustainable changes to feel your most confident self, keep reading.

Below I’m sharing the exact framework I’d help you build if you came to me.

We’ll go through:

✔️ The simple questions I ask every client before we even think about workouts.

✔️ How I’d help you plan your week so healthy habits actually fit around your life.

✔️ The realistic training structure I’d recommend if you’re getting back into fitness.

✔️ The nutrition goals that make the biggest difference (without tracking every calorie).

✔️ The daily 1% habits that completely shift your mindset and help you build consistency.

✔️ The one question I want every client to ask themselves every single morning.

This isn’t the full coaching programme.

It’s the foundation.

The bit that so many people skip because they’re too busy looking for the “perfect” plan. Yet, in my experience, it’s these foundations that change everything.

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Warning: this is a heavily focused food + drink focused itinerary. And in my opinion, the best kind of itinerary.

☀️ Morning run along the river

My favourite way to explore any new city is by going for a run. It makes all the touristy bits feel way less touristy, and you get to see the city before everyone else is awake.

Start your morning with a run (or a walk!) along the waterfront. You’ll run past the MAAT (Museum of Art, Architecture and Technology), see people out canoeing and paddleboarding on the river, and watch Lisbon slowly wake up around you.

There’s just something about being out before the crowds that makes you appreciate a place so much more. Plus, by the time you’ve finished, you’ve already got your movement in, seen some of the city’s best landmarks, and it feels like you’ve won the day before 9am!

☕️ Coffee at Buna

No morning is complete without a coffee, and Buna is hands down one of my favourite spots in Lisbon.

It’s got that effortlessly cool, minimal aesthetic that somehow makes you want to stay for hours. Grab a seat outside on the corner if the sun’s out and spend a little while people-watching, or get your coffee to go and enjoy a slow wander to your next stop.

It’s one of those places that just feels like Lisbon.

(p.s. don’t make the same mistake I did! Most coffee spots in Lisbon don’t open until 8/9am. Buna opens at 9am, so embrace the slower pace. It’s just the way it is over here and I kinda love it!)

🍳 Brunch at The Mill

Grab the window seat and watch the iconic yellow trams rumble past while you wait for your food. My go-to dish are the sweetcorn fritters but the rosti’s are also a popular contender.

🥐 If there’s still room…

…and you’re anything like me and can always make room for a pastry, pop into DoBeco.

They’ve got a whole counter full of incredible bakes, plus the most creative monthly specials that are always worth checking out. Even if you’re not hungry, I’d still recommend popping in to see what’s on offer… because let’s be honest, you’ll probably leave with something anyway.

🛍️ Wander through Príncipe Real

Take your time exploring the vintage shops, independent boutiques and gorgeous streets around Príncipe Real. Don’t rush because in my opinion, this neighbourhood is best enjoyed without a plan.

🥧 Pastel de nata stop: Manteigaria

You simply can’t visit Lisbon without trying a pastel de nata… and Manteigaria (even though it’s a chain) is my favourite so far. Fresh out of the oven with a sprinkle of cinnamon? Eliteeee.

🍺 Mid-afternoon Sagres stop

Make sure you schedule in a mid afternoon refreshment at a kiosk. It’s simple, inexpensive, and one of my favourite little rituals here.

I love to grab a Sagres and although people will tell you Sagres isn’t “proper beer” (or the champagne of beers 😂), for me, it’s so yum. If you’re after something a little more traditional, you’ll probably want to go for a Super Bock instead. (They also poor great strong Aperols too if you’re not a beer drinker!)

🎶 Golden hour at Jardim do Príncipe Real

Now it’s time for my favourite part of the day… an Aperol!

Head to the gardens, grab an Aperol (or jug of Sangria) and find a spot under the trees. If you’re lucky, there’ll be live music playing, locals catching up after work, dogs running around and the loveliest atmosphere.

I could quite happily spend hours here. Order a few nibbles, soak up the sunshine and just enjoy watching Lisbon tick by.

🍷 Sunset wine at Black Sheep

This is one of my favourite little finds in Lisbon.

Black Sheep is tiny, a little hole-in-the-wall wine bar but that’s exactly what makes it so special. Tell them what kind of wine you usually like, and they’ll often pour you a couple of little tasters to help you find your perfect glass. Perfect if you don’t know a lot about wine.

Once you’ve chosen your wine, take it over to the gardens by the fountain and find a spot to sit. As the sun starts to set, there’s something so romantic about the whole atmosphere. People chatting, glasses clinking, everyone winding down after the day… it feels like you’ve stumbled across one of Lisbon’s best-kept secrets. It’s simple, relaxed, and one of those moments that made me fall in love with this city.

🍽️ Finish the day at Insaciável

If you’re anything like me and love natural wine and sharing plates, this needs to be on your list.

The menu changes regularly depending on what’s in season, so every visit is a little different, but that’s part of the charm. Everything is designed to be shared, paired with a great glass of wine, and enjoyed slowly.

You’ve got a mix of high tables, benches and those slouchy wooden chairs that somehow make you want to stay all evening. It has such a relaxed, intimate feel.

One thing I’ve absolutely loved about Lisbon is the culture around food and drink. You’ll notice people spilling out onto the streets, standing outside wine bars with a glass in hand, catching up with friends. It all feels so effortless and sophisticated. There’s no rush, no pressure, just people enjoying each other’s company.

Insaciável captures that feeling perfectly, and for me, it’s the best way to end a day in Lisbon.

🍦 Finish with a gelato

If you’ve somehow still got room (or, like me, believe there’s always room for gelato), make one final stop at Giola Gelato.

They’ll most likely ask if you’d like a little squirt of whipped cream on top. It might sound a bit random at first, but it just works!

Save this itinerary for your next trip to Lisbon.

And if you’ve discovered somewhere in Lisbon that I absolutely need to visit next… comment below and let me know. I’m always looking for my next favourite spot.

And if you enjoyed this, be sure to subscribe so you never miss a post! I’ll be sharing plenty more travel recommendations, wedding updates, fitness tips, and following along with the weird but wonderful “odd-venture” my fiancé and I have found ourselves on since leaving the UK earlier this year.

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Much love,

Rhi x

Whether you’re a natural wine lover, a die-hard pastel de nata fan, happiest by the beach, or always on the hunt for the best running and cycling routes, this episode is for you!

Ep 14 : The Best Of Lisbon WATCH HERE

If you’re visiting Lisbon soon, I highly recommend giving this episode a watch.

This isn’t your typical tourist guide. I’m talking hidden wine bars, beautiful parks where you can enjoy a Sagres while listening to live music, scenic cycle routes, the best brunch spots, and my favourite pastéis de nata.

And if Lisbon wasn’t already on your travel list… I have a feeling this vlog might just change your mind. 🇵🇹✨

WATCH HERE

And if you have been to Lisbon before, what have I missed? Spam away in the comments! I’d love to know.

Much love,

Rhi x

If you’ve been following along this year, you’re probably thinking… “hang on… where are you now?” And honestly… same!

This “odd-venture” (as Tom and I like to call it) has taken me from Bali… to join Tom in Dubai… a little bit of Abu Dhabi… and back to the UK… and now… somewhere completely different.

Going into the summer months, Dubai gets HOT. Like… 50°C and sprinting from air conditioning to air conditioning kind of hot. It’s actually really common for people to leave during the summer and head back to their home country. So naturally, we thought we’d spend chunks of that time back in the UK.

But within 24 hours of landing, Tom and I looked at each other and said… “we can’t be here right now.”

Now, I know that sounds dramatic. It wasn’t because we don’t love home. Not at all!! All of our friends and family are here. And we have lots of exciting celebrations happening here too!

To be completely transparent, we’d been so excited to get home and see everyone. But reality is… people have jobs, routines and their own lives (quite rightly!).

And this is when all those feelings of lacking creativity, feeling uninspired, feeling a bit ‘flat’ came back. But weirdly, that was actually a really reassuring because it confirmed that leaving the UK was so right for where we are in our life right now!

Dubai is still a huge part of that plan. The opportunities are incredible. We’ve built amazing friendships there, and I genuinely love the lifestyle.

But summer? It’s just too hot for the way we love living. Morning runs, sitting outside with coffee, adventure days, hiking.. so we started asking one question… where should we go?!

And every single person gave us the same answer. But we’d never been before.

Sooo what did we do on this crazy odd-venture of ours? We booked the flights!

And honestly… I don’t think either of us expected to fall in love with it quite this much. So much so that, for the first time, I found myself saying something I never thought I’d say… “I could actually see us living here.”

Can you guess where? 👀

And if you’re someone who’s ever dreamed of living abroad, wants to stay relatively close to the UK, or is simply looking for the ultimate European summer destination… I think this place might just surprise you too...

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Here’s the hen do itinerary I’d recommend to anyone in a heartbeat (and hopefully save you a little bit of the stress that comes with organising it!).

A few weeks ago, it was one of my best friend’s hen dos in Barcelona, and I genuinely don’t think I’ve laughed that much in years.

It had the perfect balance of everything… beach clubs, lazy mornings by the pool, optional yoga and runs, long villa dinners, the funniest hen do game I’ve ever played, and of course… far too many Aperols.

The best part? It didn’t feel over the top or ridiculously expensive. Every part of the weekend felt thoughtful and gave us so much time to actually spend together, rather than rushing from one thing to the next.

So, here’s the exact itinerary for you to steal, save, and make your own whether it’s abroad or local. Add your own personal touches for the bride, and you’ve got yourself a pretty elite hen do!

HEN DO ITINERARY TEMPLATE

THE VILLA WE STAYED AT

if you’re heading to Barcelona, I highly recommend this villa which was an hour drive from Barcelona City Centre.

SCAVENGER HUNT GAME IDEA

If you’re looking for a fun (slightly chaotic) hen do game idea to play around a city, this game was honestly the best.

There were two teams (blue team vs pink team i.e. groom team vs bride team). We were all given a bingo card to cross off all the activities within the allotted time. The first to complete the most activities within the timeframe won!

Tasks to complete included :

• order a drink in Spanish (as we were in Barcelona)

• take a shot at ____ bar

• swap outfits wtih someone

• start a conga line

• make a security guard pick you up

• find an accessory for the bride to wear

• kiss a bald man’s head

• find someone called ____ (the brides name)

• find someone called ____ (the grooms name)

• take a baby guinness shot

• make a tiktok

• salsa dance with a stranger

I honestly don’t think I’d change a thing from this hen do, other than having my phone stolen in Barcelona.. (take note!)

So if you’re planning one this year, I hope this gives you a few ideas. And if you want to see it all unfold (including the phone drama), be sure to check out this week’s YouTube vlog!

WATCH HERE!

Any hen do suggestions that you loved on your hen do celebrations, be sure to comment below as I’m sure this will help a lot of maid of honours and bridesmaids helping plan an epic hen do!

And anyone who is planning to use this template above I’d love to hear from you and let me know how it all went! Want scavenger hunt theme did you go for? I’d love to hear!

Much love,

Rhi x