Join the Tribe

034_WUS_19_06_14_IMG_1712 Last month I wrote a piece titled ‘Reclaim your Body’ – The message? To live healthfully and not chase the next fad or trend; to celebrate in your uniqueness, whatever your shape or size and to train and eat well, not because you hate your body but because you LOVE your body!

This is something I feel very strongly about when it comes to female fitness and health; with so many mixed messages, unrealistic images in the media and weight loss pills flying about, so many people I speak to, simply feel lost in it all!

As I am writing this, there is a report on the radio about a young girl who tragically died from taking too many diet pills. This upsets and angers me…Firstly because people are creating these toxic & dangerous pills to sell and secondly because a young girl has become so insecure about her body at a young age that she felt she had to take extreme measures which cost her, her life.

Something needs to change and I want to affect positive change as directly as possible in the hope that it can make a difference to the way that women see and train their bodies… 032_WUS_19_06_14_IMG_1707 055_WUS_19_06_14_IMG_1835 So, as I head into chapter two of my freelance PT life, I am excited to launch Frankie Holah’s Bootcamp.

From the beginning of June in South London, you will be able to attend female only sessions based around using your own bodyweight to help improve your fitness and health…. Whatever your shape, size or fitness level, come and join the tribe, get empowered and reclaim your body!! 027_WUS_19_06_14_IMG_1622 Locations will include Brixton and Clapham with morning and evening sessions available – If you would like to come along, please register your interest by emailing and keep an eye on my social media @frankieholah for confirmed days and times!!

Sharing is caring. If you enjoyed this post, please share and spread the message. Thank you for being a part of the journey! x


Reclaim your Body!


Ladies it’s time to take our power back and reclaim our bodies. With Summer around the corner, let’s make it the season of the Warrior Woman!

For too long we’ve been sold the wrong message about what female fitness is. The simple truth is, it’s about health, strength and dedication. Happiness, confidence and the body you deserve are just the great by products.

When it comes to fitness, there’s an athlete in all of us and it’s definitely time for her to shine. We need to train her well, feed her well and treat her well – The rest and recovery matters as much as the sweat and reps.

It is so easy to be hyper-critical of our bodies with so many photoshopped and filtered images flying around, which makes it even more important to remember that we’re all unique in shape and size. Not only should we celebrate this, but our baseline objective should be to live healthfully and not for the next fitness fad or trend.

Throughout my training journey, experience has shown me that I am happiest and healthiest both in mind and body, when my goal is not based on achieving a look, but running a faster time than last week or adding one more pull up than I thought possible. Nothing beats that feeling of achievement and when you are making progress and enjoying what you do, the rest just follows…

So, whatever your fitness level and whatever your shape, train to suit what YOU want to achieve, with YOUR health and happiness at the heart and in a way that YOU enjoy.

Train and eat well not because you hate your body but because you LOVE your body!!! Channel that inner Warrior Woman!!!

Follow me online @frankieholah and check out for videos and more workouts coming soon

For personal and group training enquiries you can get in touch on

Sharing is caring…If you have enjoyed this blog post please share it and subscribe for more like this – thanks for reading and being a part of the journey xx

No Gym? No problem!


With a bit of imagination, it is possible to create a workout wherever you are and have some fun in the process. The majority of my workouts are either park based or home based. Come rain or shine I can keep fit, predominantly using just my own bodyweight and it’s FREEEEEEE!

If you open your mind and use what’s around you, the possibilities are endless. No excuses, just get outdoors and use your environment. Here are some ideas…


Bus stop tricep dips. Simple & effective. Try 3-4 sets of 10-12 reps


Nice little space to get some squats in off the main street – That’s right, I parked my toosh there – such a rebel! Try 4 sets of 15 reps


Not just a bike rack…Perfect for practicing your chin up game. If you’re not quite there yet, these racks are perfect for incline press ups too. Try 3 sets of 6-8 chin ups or 3 sets of 12 incline press ups


NB: This road was partially closed…I am not telling you to step into the road and do press ups (LOL) BUT, this is an anywhere, anytime kind of exercise. Try 3 – 4 sets of 15 reps


I couldn’t help myself – Bit of straddle half planche fun


And don’t forget to have a good stretch when you’ve finished your workout

London has so many exciting spaces to train in, so get outdoors (especially now that Spring has sprung), explore and soon you’ll be viewing the city as your gym!

Big shout out to fizzYcaL for the images – Check out their website for awesome fitness inspiration and streetwear

Happy training x



Valentine’s Edition

HD Cover Image

For all those lovers wanting to celebrate Valentine’s Day a little differently this year or for those who want to burn off the heart shaped chocolates, I have put together a short video with Mr fizzYcaL, of some exercises you can take on with your other half.

You know what they say… Couples who train together, stay together! And in the process there will be plenty of laughter & sweating…oh and even more of an excuse for a romantic bubble bath afterwards!

So, what are you waiting for, check out the video below, get your best lycra ready, grab your lover and get your sweat on…

As we don’t want any injured lovers, please make sure you warm up before starting your workout and if you are unsure about any exercise please check out the pointers below.

Press Up & Clap: Assume press up position facing your partner. If you are new to press ups or not able to stay in full press position you can bend your knees but don’t cross your ankles. Keep your core engaged and lower your chest as far as you can towards the floor

Pistol Squat: Stand facing your partner but slightly off to the side of each other. Hold each others wrist and bend the knee nearest to your partner keeping the other leg straight. As you come back up, focus on pushing through the standing heel and really squeeze your glutes aka bum muscles. If you can’t get all the way down, go as far as you can and come back up. Keep yourself and your partner upright by pulling on their arm.

Piggy Back Carry: Just like the school days. Make sure you let your partner know when you’re jumping on and if you’re the base, keep your knees slightly bent. Hold on tight whether you’re being carried or carrying… If you’re not quite strong enough to carry your partner then they can simply give you some resistance by holding your waist or shoulders as you walk and trying to pull you back.

Abs Circles: The key to this exercise is keeping your core engaged throughout. If you can’t quite straighten your legs, bend at the knee slightly but keep your body at 45 degrees and your core tight.

Press & Push: Partner on the base make sure you keep your arms nice and straight and strong and lower your partner with control down towards your chest as far as you comfortably can.Keep your core tight and push back up to the starting position. Partner on top (hehe) keep your arms nice and strong as well, straighten your body so that your core is engaged and your back is straight. Bend at your elbows and press down as low as you can then push back to the starting position.

Whether you’re getting sweaty with your partner or not, I wish you a lovely Valentine’s Day….This year lets make it about presence over presents!

MWAH xxx


It’s Monday, go get ’em…


Monday mornings for me mean a 5:20am start… Monday mornings for my client mean a 6:15 training session lasting 60 minutes…

We’re all human and so the sound of the alarm that early is sometimes a struggle; but by the time I’ve peeled myself from the goose feather, got myself dressed and out of the door, the morning rolls nicely from there. This amazing weather has helped a great deal too, as the sky is bright blue, the sun is shining and it’s lovely and warm -yay!

The early start has become a routine for both me and my client, which means her training schedule is consistent helping a huge deal with achieving the results she’s looking for and getting into a positive routine. A (slight shortening of her name) hasn’t missed a beat since she started and after a sweat session she generally leaves smiling (even if it’s through gritted ‘get me out of here’ teeth – ha) and heads home for a healthy brekkie.

Ta da….Consistency is key. It helps create a habit to get  up, get active and kick-start your day

Those early starts or getting to training after work can feel like a massive struggle, but hands up if 9/10 you feel looooooads better for it – it lifts our mood, it boosts our metabolism and it sets our mind up for the challenges of the day ahead or helps release the tension from a day at work…redefine that time as a treat to yourself and your body!

So, your Monday Motivation is to start your week with something positive, whether your training is a power walk in the sunshine after work, a class, a park session or a swim, take that time and TREAT YOURSELF…I promise you, the endorphin high is worth it!

When it comes to reaching your goals in training, the quote below is a favorite…so whatever your goals are today, this week or this month, start strong!!!


Happy Monday everyone….go get ’em!!