I’m Sophie, your personal RWL guide
Get home workouts, food plans and expert guidance to fit your busy life, long-term
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Rwl has been a big part of my lifestyle it has helped me over the years overcome my anxiety and stress levels and improve my fitness and become mentally and physically stronger | have made a lots of friends who share the same passion and love how much of a supportive community it is
lam proud to be an ambassador for this incredible platform
Hi everyone. I’m Sophie an import shipping clerk which I have been doing for about 6 years now l am a dancer as well as a fitness girl been apart of this platform for 5 years. I can help you out with anything fitness related on this platform with as much I can
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Join now and access my Private Community
When you join you'll instantly be invited into my Private Community and Chat Group.
Here I will support you on your journey and share tips and tricks on how to get the most out of RWL. Plus, Introduce you to the amazing team and members.
Hi! Once you've joined send me a dm so we can discuss your plan!
Welcome to my private community! Feel free to share your goals, ask questions and connect! ❤️
Hey everyone! Just joined this awesome new private community. So pumped to be a part of this! 💪
Woohoo! Excited to be here too. Have you tried the beats and burn workout? It's just incredible! x
Loving the positive vibes here! Let's make this community a hub of inspiration 💬🤩
Trusted by over 480,000
women
mums
members
Trusted by over 480,000 women mums members
I couldn’t have done this without with community. It gives me time for myself to stay strong and enjoy exercising!
Hayley
I’m so chuffed that I’ve stayed consistent with workouts, enjoyed myself without being restrictive and seen incredible results.
Nichola
Finding time to exercise with 2 children is never easy, but I prioritised it for my physical and mental health.
Lori
I’ve gone from the girl who looked in the mirror cried, to the girl who looks in the mirror and thinks, my body is amazing.
Rachel
I’m happier, healthier and stronger because of RWL & their community. Thank you for creating this incredible platform.
Amara
I’m recognising the importance of continued consistency, and reminding myself how far I’ve come since joining.
Jemma
I’ve made small steps, one at a time, that have led to big results and a boost in confidence that is sustainable.
Charlotte
It’s an incredible and varied workout plan with an incredible support network inside the RWL community.
Hollie
I’ve reset my cravings, can finally fit into my jeans after 2 years & I’m sharing healthy habits which are important to me!
Louise
In 4 weeks I’m fitter, stronger and I’ve met some amazing women who are super supportive of each other.
Vicky
These short home workouts have given me life! I’m getting my confidence back and that is down to this app.
Natalie
Over 3,000 home workouts for every woman and goal
Join our famous on demand home workout programmes and live sessions. Get results starting from just four 20 minute workouts each week.
Lucy
Elaine
Beats and Burn
Achieve incredible results, establish a fresh routine, & fall in love with at home fitness in just 6 weeks with Lucy Mecklenburgh.
Dance FitWeights to MusicCombatPilates
Lauren
Let’s get started
Perfect if you are new to fitness or looking to build a solid foundation. Using your own bodyweight to work your entire body.
Full bodyModificationsBodyweight
Cecilia
New beginnings
Lose weight, tone and strengthen your body with our most popular 12 week beginners programme, New Beginnings.
ResistanceCardioBeginnersDumbbells
Nancy
Ben
Summer shred
Burn fat, tone up & feel confident in just 6 weeks with this fun-filled, action-packed fitness programme targeting your upper body, lower body & core.
ResistanceIntermediateDumbbells
Cecilia
Tighten & tone
6 week intermediate programme, including 3 structured workouts a week and for you to complete 1 live workout a week of your choice.
Full bodyHIITDumbbells
Cecilia
Power up: with Cecilia
Power up your body & mind with Cecilia’s 6 week programme, mixing dumbbells & cardio for guaranteed results. Workout alongside extra special guests too!
ResistanceCardioDumbbells
Marcella
Let’s try yoga
New to yoga? Break down some of the fundamental poses, basic steps and terminologies used in yoga practice, giving you ultimate confidence when on your mat.
Full bodyBeginnersMobilityYoga
Jade
Lucy
Strength & sculpt
Sculpt, tone and strengthen your body in our fun and challenging barre, pilates & weights workouts. Perfect for a low-impact workout that targets specific muscles.
Full bodyWeightsBarrePilates
Helen
Let’s try pilates
Step into the world of Pilates whether you’re a beginner or experienced pro. Our programme offers a mix of core work, flexibility training, and mindfulness.
Full bodyBeginnersMobilityPilates
Nancy
Sarah
Total transform
Experience a total transformation in just 6 weeks. This dynamic plan consists of four 20-minute bodyweight workouts per week, suitable for all fitness levels.
Full bodyAll levelsBodyweightHIIT
Nancy
Sweat and shred
Get ready to sweat and shred in our high-intensity interval training programme! Perfect if you are looking for challenging workouts that will get your heart pumping.
Full bodyWeightsResistanceHIIT
Cecilia
Lucy
HIIT harder
Peak fitness in 12 weeks with high-intensity interval training programme. Our expert trainers guide your journey to elevated endurance and metabolism.
Full bodyAdvancedResistanceHIIT
Frankie
Jenny
Results with Frankie
Dance into fitness with Frankie Bridge! Join in with her DanceFit programme full of fun, energising workouts. All levels welcome – let’s get moving.
Full bodyAll levelsCardioDance
Sarah
Cecilia
90’s step
Relive the 90s in style! Join Sarah and Cecilia for a throwback step mini-series. Get ready to groove and sweat as we bring back the iconic 90s vibes.
Full bodyAll levelsCardioDance
Deborah
Irish dancing
If Irish dancing has always intrigued you, now is the perfect opportunity to give it a shot. Try our captivating mini-series and learn a new skill while getting fit.
Full bodyAll levelsCardioDance
Sarah
Aerobox
Unleash your inner fighter & burn calories like never before! In this mini series you will complete boxing sequences aerobics style.
Full bodyBoxingAerobicsCombat
Frankie
Jenny
Results with Frankie
Empower yourself with dynamic boxing and combat workouts. Achieve both fitness and confidence.
Full bodyLIITBoxingCombat
April
Cardio boxing
A series of progressive fun cardio boxing workouts to get you feeling fitter and stronger whilst learning a new moves.
Full bodyBoxingCardioCombat
Food plan & meals with more than 1100 recipes
Follow a customisable meal plan and enjoy three meals a day plus a snack, customised to your goals. Easily create shopping lists and log meals in seconds.
0 – 15 min
Easy
Smashed Burger Tacos
597
Kcal41g
protein
37g
carbs32g
fat
90+ min
Easy
Butter Chicken
710
Kcal47g
protein
58g
carbs33g
fat
15 – 30 min
Easy
Spicy Salmon Bowl
568
Kcal32g
protein
24g
carbs40g
fat
0 – 15 min
Easy
Smoky Beans on Toast
429
Kcal
20g
protein
62g
carbs9g
fat
15 – 30 min
Easy
Chicken satay burger
453
Kcal41g
protein
36g
carbs15g
fat
15 – 30 min
Easy
Pepperoni pizza
418
Kcal15g
protein
51g
carbs19g
fat
15 – 30 min
Easy
Greek chicken bowl
469
Kcal
52g
protein
29g
carbs17g
fat
15 – 30 min
Easy
Chocolate chunk cookies
376
Kcal4.6g
protein
52g
carbs17g
fat
15 – 30 min
Easy
Asian tofu & greens
280
Kcal19g
protein
17g
carbs15g
fat
35 – 40 min
Easy
Sweet potato & lentil dahl
389
Kcal21g
protein
69g
carbs5g
fat
15 – 30 min
Easy
Baked falafels & tzatziki
174
Kcal10g
protein
26g
carbs4g
fat
45 – 60 min
Easy
Chicken & prawn paella
652
Kcal40g
protein
82g
carbs6g
fat
15 – 30 min
Easy
Vegetable & lentil salad
416
Kcal20g
protein
39.33g
carbs29.63g
fat
0 – 15 min
Easy
Creamy greens pasta
311
Kcal15g
protein
43g
carbs10g
fat
15 – 30 min
Easy
Breakfast taco boats
236
Kcal16g
protein
20g
carbs10g
fat
0 – 15 min
Easy
Loaded flatbread
273
Kcal7g
protein
39g
carbs12g
fat
15 – 30 min
Easy
Spinach stuffed salmon
460
Kcal30g
protein
3g
carbs36g
fat
0 – 15 min
Easy
Mexican bowl
799
Kcal49g
protein
13g
carbs62g
fat
15 – 30 min
Easy
Cajun salmon & beans
374
Kcal28g
protein
6g
carbs26g
fat
30 – 45 min
Easy
Extreme baked eggs
239
Kcal24g
protein
1g
carbs15g
fat
15 – 30 min
Easy
Fluffy pancakes
447
Kcal11g
protein
75g
carbs10g
fat
90+ min
Easy
Vegetable curry
524
Kcal16g
protein
78g
carbs18g
fat
15 – 30 min
Easy
Teriyaki tofu & rice
280
Kcal13g
protein
38g
carbs9g
fat
15 – 30 min
Easy
Apple & cinnamon swirl
91
Kcal1g
protein
12g
carbs4g
fat
Your guide for whatever life throws at you
Learn with on demand courses designed by life coaches. Improve your wellbeing and focus with guided meditations and sleep stories.
How to meditate
Find inner peace and mindfulness in our ‘How to Meditate’ course, designed to help you cultivate a deeper connection with yourself.
Audio meditations
Just breathe
Sleep course
Discover practical tips and effective strategies for achieving consistently better sleep, ultimately enhancing your overall well-being and daily life.
Sleep stories
Managing emotions
Willpower and Kaizen
Discover the connection between Willpower and Kaizen, unveiling potent strategies for sustainable personal growth.
Making better choices
What is Stress?
Explore what stress is and where it comes from, shedding light on the factors that trigger this common emotional and physiological response.
Your identity
Explore the profound link between your identity and your decisions, gaining insights into who you’re becoming amidst life’s challenges.
Our Survival Strategies
Unveil the incredible ways your body’s survival strategies kick in when faced with stress, showcasing the fascinating science behind our natural responses to challenges.
A complete, tailored plan for guaranteed weight loss results
Based on you, we put together an easy to follow plan to achieve your happy weight and healthy lifestyle.
Pregnancy
& post-natal
Pregnancy
& post-natal
Our pregnancy specific programs and courses help you and your baby stay fit and healthy.
Injuries & Medical conditions
Injuries & Medical
conditions
From muscular injuries to illness, get NHS approved advice and community support.
Perimenopause
& Menopause
Perimenopause
& Menopause
We’re helping you manage these changes to stay fit, motivated and healthy.
Never feel alone with a community of women just like you
From other users to our ambassadors and expert trainers, RWL is full of cheerleaders who celebrate your success and pick you up when you’re down.
