In the latest instalment of our International Women’s Day series, we are catching up with Olivia Fletcher, the Assistant Manager at Topnotch Gyms Worcester.

From competing in powerlifting and ATHX to leading "Ladies Who Lift" classes, Olivia is passionate about helping women build the bodies they want through strength and confidence.

Debunking the "Toning" Myth

"The most common myth that I have heard mentioned by clients or in consultations is that to give your body shape you just need to lose a bit of weight or 'tone up.' This mostly comes from the idea that women who use weights within their workouts always end up looking bulky or muscular."

"I always say to clients that if it is an appearance-based goal they are working towards, we have to build the body we want. That requires weight training along with other forms of exercise as well."

Keeping the Training Routine Fresh

"I always find that my training is at its best when I have something to work towards, like events or competitions. I have previously done a powerlifting competition with other staff from Topnotch and will soon be training for my second ATHX competition later this August. Having those markers in the diary keeps me motivated, even when I spend all day in the gym environment."

Training on Your Cycle: Recognising the Red Flags

"Every time can be different when training on your cycle. My main priority is that I just get moving. That does not have to be an intense workout or even what I have planned in my programme; just doing something that I know I will enjoy does the trick."

"A red flag for me would have to be getting one or two exercises into a session and the fatigue already hitting. Also, if I am not mentally there for the session and not even my music can get me through, then it is time to take a rest."

Overcoming Initial Hurdles

"I think my biggest hurdle starting out was putting myself out there and selling myself as a trainer to both men and women. It was really hard not to just fall into the pattern of taking on female-only clients just because that was who I got the most interest from. I wanted to make sure that I gave myself the experience of working with different people who had different goals."

Fuel for a Long Shift

"A new favourite is hoisin beef mince with salad and pitta chips. I also never work without a sweet treat! My current obsession is peanut butter and chocolate covered dates, but an M&S cookie works too."

Conquering the Free-Weights Area

"My favourite way to help members with this is to incorporate free weights into my Ladies Who Lift classes. Generally, the women that come to these classes do not use the free weights, so it is a great way to get them started and help them feel more confident using them on their own. I also try to be as present as possible on shift so that members feel comfortable coming up and asking for advice if they need it."

The Non-Negotiable: Hockey

"A non-negotiable for me would be playing hockey. It takes me out of a working headspace and is something I do just for myself. It is vital to have that outlet that is entirely separate from work."

Advice for Her 18-Year-Old Self

"Do the things that look hard and ask for help when you need it because there is always someone there to support you."

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