GYM GIRLS LOCKER ROOM

If the gym feels intimidating, overwhelming, or like everyone's watching — you're not alone. In this episode, we're joined by Lily Lifts, who shares how she transformed her own gym anxiety into a powerful, supportive fitness community for women.Lily opens up about navigating male-dominated gym spaces, learning to ask for help, and how confidence in the gym is built through experience, connection, and support. We also dive into how her nighttime running community, The Night Club, creates a safe space for women to move, connect, and feel confident — especially after dark.In this episode, we cover:* Overcoming gym anxiety and intimidation* Why women-specific spaces in fitness are so important* How nutrition supports strength, muscle growth, and confidence* The power of asking for help in the gym* Building community to combat isolation in fitness* Why rest, recovery, and balance matter just as much as training* How social media can be a positive tool for sharing real fitness journeysThis conversation is a reminder that fitness isn't about perfection — it's about showing up, finding your people, and building confidence over time.

S3 EP2 – Normalising Slow Running, Being Single at 30 & Sobriety with Jenny Mannion (@jennyyyy_fit)Running doesn't have to be fast to be powerful and Jenny Mannion is here to change the way we think about pace, progress, and purpose.Founder of Runners and Stunners, a community created to make running more inclusive and supportive for women, Jenny shares her journey from weight training to running, and how community, mindset, and mental health shaped her love for the sport.In this episode, we talk about:* Why not every run has to be fast to be FANTASTIC* Being single, independent and fighting comparison in your 30s* Jenny's experience almost DNF-ing New York Marathon* Sobriety and how it can impactsyour relationship with fitness and yourself* Casually signing up for a 50K ultra marathon?!* Normalizing slow running and focusing on YOUR pace* Community and friendships being the KEY to a sustainable healthy lifestyle* Female safety, confidence, and how to run in WinterJenny reminds us that the training journey matters more than race day, that slower runners belong just as much as anyone else, and that personal achievements are never defined by pace.

S3EP1 – The 2026 Gym Girl Low Down: Fitness Icks, The Next Big Trend & AI Hates Us?GUESS WHO'S BACK? Season 3 is here and it's packed with new guests and conversations that will inspire and motivate you in your fitness journey and in general! In this episode, I share my personal fitness journey over the past year, including the wins celebrated, setbacks overcome, and lessons learnt that anyone chasing goals can relate to.My gym bestie also joins me for a candid conversation about fitness, community, and what's on the horizon for 2026. Together, we explore how personal growth, connection, and embracing new challenges can transform not just your body, but your mindset.In this episode, we cover:* The importance of community and building lasting connections in fitness* Reflecting on past experiences to set meaningful goals for the future* Personal growth through stepping outside your comfort zone* Training for hybrid races, marathons, triathlons, and other challenges with focus and dedication* How technology, from wearables to AI, can impact fitness routines* Women-specific fitness spaces, holistic health, and staying mindful of your body* Emerging trends for 2026: in-person community events, evolving competitions, and the rise of triathlonsThis episode is a reminder that fitness isn't just about workouts, it's about resilience, connection, and embracing the journey. Whether you're chasing personal achievements, curious about fitness trends, or love a good locker room-style chat, there's something here for everyone and you're always welcome.

S2EP10 - Welcome back to the Gym Girls Locker Room! This episode is a solo Syd episode answering your most asked questions. Covering the reason Syd no longer takes creatine, dealing with men in the gym space, PCOS remedies, Syd's update workout split now she's a runner (half-marathon who?), strategies for overcoming progress plateaus and finding fitness friends. We hope you enjoy and remember to tune in every Tuesday for a new episode.

S2EP9 - Welcoming GINA (@just_geen) to the Gym Girls Locker Room! We adored recording this episode with Gina, talking all about her beats and bands workouts and shift walking challenge. We also spoke a lot about how the fitness and social media space has changed over time in terms of content and representation, and how this has impacted her as a black fitness creator. We loved Gina's ethos about listening to your body, exercising for enjoyment and finding your people. There's definitely something in this episode for everyone. We hope you enjoy and remember to tune in every Tuesday for a new episode.

S2EP8 - Welcoming Ella Mintram (@elmint) to the Gym Girls Locker Room! This episode is for every single girl out there, we have all struggled and continue to struggle with accepting ourselves, especially with the existence of social media. El is a true light in the dark looking to promote loving yourself unconditionally and it shows in this conversation all about her personal journey on and offline, the concept of 'body trends', representation within the fitness space, navigating comfort zones and exercising for joy and her love for sport. We hope you enjoy and remember to tune in every Tuesday for a new episode.

S2EP7 - Welcoming KELLY BAUMS to the Gym Girls Locker Room! Kelly is an ADHD coach so this conversation was a bit daunting for Syd having only recently received her diagnosis but Kelly created such a safe space. Whether you have ADHD or not, we believe this conversation is worth the listen as the girls cover diagnosis, how to support someone with ADHD, the symptoms, specific impacts on women, the relationship with exercise, managing personal relationships and so much more. We hope you enjoy and remember to tune in every Tuesday for a new episode.

S2EP6 - Welcoming SANDHYA SIVAKANTHAN (@sandsxfitness) to the Gym Girls Locker Room! Sandhya is the QUEEN of the 5AM slay and shared all about what she has learnt about balancing fitness, content creation and being a full-time student, from meal prep to the importance of structure, she knows what it takes to find discipline and balance. We also discussed how she has dealt with her changing relationship with her body, navigating unwanted family expectations and overcoming fear in her self-discovery journey. We hope you enjoy and remember to tune in every Tuesday for a new episode.

S2EP8 - Welcoming JOY SISTINA (@joyjoysfitness_) to the Gym Girls Locker Room! This episode isn't one to miss, especially if you're a girl who likes to lift heavy. Joy is a 20 year old power lifter that blew up on social media for showcasing her incredible strength and 'look good, lift good' mentality. Being a creator that grows quickly doesn't come without its challenges though as joy opens up about how she has dealt with anxiety, OCD and an eating disorder. Syd also finally gets to the bottom of the animal diet and what exactly this means... We hope you enjoy and remember to tune in every Tuesday for a new episode.

S2EP4 - Welcoming ALICE KINSELLA (GB Olympic Gymnast) to the Gym Girls Locker Room!! It was so interesting talking to Alice following her return from the Paris Olympics 2024 where she represented Team GB and placed 12th in the women's all round final. We got the inside scoop on how a gymnast trains from her coaching to nutrition, the competitive environment and what Paris 2024 was REALLY like... Alice also spoke candidly about her journey with acne and how this has affected her confidence, how she manages pressure, the importance of looking after your body and dealing with injuries. We hope you enjoy and remember to tune in every Tuesday for a new episode.

S2EP3 - Welcoming SOPHIE RICHARDS (@sophie.richards) to the Gym Girls Locker Room! We LOVED chatting to Sophie for this episode, she is a female health legend and is so incredibly passionate and captivating. Whether you struggle with endometriosis, PCOS, irregular periods, stress or are literally just a girl trying to learn more about her body, this episode is not one to miss. We hope you enjoy and remember to tune in every Tuesday for a new episode. P.S. Apologies for the audio quality on this episode, we had some difficulties but this conversation simply too good to not share it so I hope that you are still happy to listen and learn.

S2EP2 - Welcoming BRITTANY LUPTON to the Gym Girls Locker Room! We adored this candid conversation between Syd and one of the most iconic gym girls with the BIGGEST heart. We covered all bases on this one, discussing how to know when it's time to switch up your workouts, training for performance, going to the gym whilst pregnant, the challenges of making friends as an adult, hitting rock bottom and even brittany's reading era - ACOTAR on the treadmill anyone?! We hope you enjoy and remember to tune in every Tuesday for a new episode.

S2EP1 - WE ARE BACK BABY! Did you miss us? We missed you. In this episode, Syd and Ellis (Syd's sister and right hand woman) give you an update on their lives, including Syd's ADHD diagnosis, half-marathon, Ellis starting the gym and their latest reflections. They also discuss what to expect from series 2 of the podcast (spoiler alert: it's GOOD). Hopefully this episode brings you up to date and excites you all for what's to come. Hope you enjoy and remember to tune in every Tuesday for a new episode.

EP16 - It's not goodbye, it's see you later.

EP15 - We know you loved the first one, so Syd and the girls are back for another gym girl chat. This week Syd and the girls catch up to chat all things burn out, side quests, fav beauty products for the gym and Syd opens up about her many lives pre-Sydgrows. WATCH the full episode on YouTube: https://youtu.be/y4v-UY8qSMA connect with the girls: https://www.instagram.com/laurenknott_fit/ https://www.instagram.com/alex.tolmie/

EP14 - In this episode, Syd sits down with the body positivity queen herself, Lucy Reeves, aka lucy_xfit. They dive into important topics like toxic body positivity, grief, photo editing and Snapchat filters, codependency, the female experience, and much more. Tune in if you need a reminder to feel confident and strong in your body!

EP 13 - we're calling a meeting!!

*Trigger Warning: This episode discusses disordered eating. If this topic isn't a good fit for you, please skip this episode. Don't hesitate to reach out for support: https://www.beateatingdisorders.org.uk/ EP 12 - Our studio was buzzing when Strictly Come Dancing's Dianne Buswell took a break from the Strictly Tour to chat with Syd in the GGLR. In this epsiode, Syd and Dianne cover a lot of ground from the realities of life on tour to her thoughts on the rise of TikTok dances. Dianne also shares genuine advice for those struggling with disordered eating, whether dancing is truly for everyone, overcoming stage fright, and so much more! WATCH the full episode on YouTube: https://youtu.be/NFHt2HQeFH8 connect with Dianne: https://diannebuswell.komi.io/

EP11 - This is an episode you don't want to miss! Syd sits down with Oyinda to deep dive into her health and fitness joureny. In this episode they cover: F45, cultural thoughts on wanting to reduce body fat, is 75 Hard toxic, how Oyinda got started in the gym, her football career, hitting 1M followers, getting signed with Gymshark, dating at the gym, mindfulness practices and more. connect with Oyinda: https://www.instagram.com/oyinda_fitness/

EP10 - In this episode Syd sits down with the one and only, Lucy Haldon (AKA Lucy Davis Fit). Lucy's athletic accolades are off the charts and to top if off Luch also co-hosts The Not So Fit Couple Podcast and is the founder of MyCoach. In this epsiode Syd and Lucy spill all the tea on Lucy's training split, managing burn out and anxiety, staying authentic online, the impact of clickbait content and more. WATCH the full episode on YouTube: https://youtu.be/UHirXu0Y-f0 connect with Lucy: https://www.instagram.com/lucydavis_fit/ https://mycoachcommunity.co.uk/ https://linktr.ee/Thenotsofitcouple

EP 09 - When Syd first started her fitness journey, Alli was one of the first people she put on her vision board. Life came full circle when Syd sat down with Alli at the Gymshark HQ and Syd asked her all the burning questions: what's Alli's current training routine, what supplements does she take, does Alli drink alcohol, how she remains consistent and more!

EP 08 - Does cardio kill gains? What are the main differences between men and women when it comes to running? Should you train during your menstraul cycle? Syd sits down with co-founder and head coach of Runna to chat all things running. WATCH the full episode on YouTube: https://youtu.be/RF2u8Jy_GTo Get a 2 week FREE trial of Runna using code GGLR: https://www.runna.com/join connect with Ben: https://www.instagram.com/benparkerfitness/

EP 07 - you asked, Syd answered... girls, welcome James Beardwell and McKenna Crisp to the GGLR!! WATCH the full episode on YouTube: https://www.youtube.com/watch?v=x-1CLpP_K0U

EP 06 - your 20s can be confusing and at times, daunting. everyone says it's the most important time of your life, making you feel like you need to have everything figured out. but honestly, it feels like everyone else knows what they're doing except you. the pressure to "do it all" and the pervasive feeling that everyone else seems to have it all figured out can be overwhelming. this episode, Syd who's currently 26 and Ellis who has recently stepped into her 20s, offer their perspectives about what being in your 20s is really like. they chat about their experiences in their 20s, expectations vs reality, the development of your pre frontal cortex (IYKYK), comparison is the thief of joy, feeling like you're not doing enough, Syd's advice to Ellis, things that have surpised them about their 20s and more. WATCH the full episode on YouTube: https://youtu.be/dRSWVkjv6NM

EP 05 - in this episode Syd sits down with her friend and hijabi gymrat Maymah (AKA maymah.lifts). WATCH the full episode on YouTube: https://youtu.be/kMdU4cLrWl0

EP 04 - today we're chatting all things consistency. Syd shares her experiece with remaining consistent on her health and fitness journey. She also chats with Ellis about where people go wrong, why people struggle, tips on staying on track as well as some facts about consistency you may not know already. WATCH the full episode on YouTube: https://youtu.be/BiPNp3D6vDE

EP 03 - hey besties. it isn't a sydgrows podcast without talking about gym anxiety. join Syd and Ellis as they take you through facts, tips and their experiences on navigating gym anxiety. we're in this together girlie

EP 02 - hey besties. syd and anna chatted about the hilarious story of the first time they met, anna's recovery from bulimia, the challenges they face as content creators, anna's running tips and what she's up to next

EP 01 - hey besties. join syd and ellis on the first episode of the Gym Girls Locker Room Podcast, your new comfort podcast empowering you to find your strength

gym girlies, welcome to your new comfort podcast. join me, sydney cassidy (aka sydgrows) each week where we dive into all things gym anxiety to gym crushes, no topic is off limits. subscribe to gain first access to the podcast, dropping in your feeds march 5th follow the GGLR community on instagram @gymgirlslockerroom and join our facebook community of like minded women: www.facebook.com/groups/503766901595066