Mission:Strong

08/06/2026

This Saturday, Josh and I will be joining my husband Jason for his March for Men 10K in support of prostate cancer awareness and research.

Jason has undergone two knee replacements in the last couple of years so this is a trek for him!

As many of you know, this cause is incredibly close to our hearts. In 2019, Jason was diagnosed with a high-grade prostate cancer tumour despite having no symptoms at all. Thankfully, it was detected early and he underwent robotic surgery at the Royal Surrey Hospital. Had it not been found when it was, there’s a very real chance he wouldn’t be here with us today.

Jason faced everything that came his way with determination and courage, and I’m so grateful to say he is now cancer-free.

We often hear about cancer diagnoses, but not enough about the survivors. Jason’s story is a reminder of just how important early detection can be.

Jason will be starting the 10K at 11am, and after I finish work, Josh and I will join him for the final 5K. Josh is very proud to be taking part and supporting his dad.

If you’d like to support this amazing cause, whether through a donation, sharing this post, or simply raising awareness, we’d be incredibly grateful. ❤️

Let’s keep talking about prostate cancer, encourage men to get checked, and celebrate the survivors who are still here today.

Jay Rollinson

Help Jessica Rollinson-Sims raise money to support Prostate Cancer Research

07/06/2026

People often ask me what training programme I follow.

The truth is, it’s not particularly exciting.

I strength train 3 times a week and my training follows the same basic principles year-round. I make sure I cover all the key movement patterns: push, pull, squat, hinge, carry, rotation and core work, alongside Olympic lifting for power, speed and athleticism.

Every 12 weeks or so, I’ll change some of the exercises I use to provide a fresh stimulus and keep things interesting, but the foundations remain the same. I track my weights, reps and sets and focus on progressive overload over time.

I don’t do endless core workouts either. Heavy strength training naturally demands a strong core, so it’s being challenged every time I lift.

Then I add in all the other movement I enjoy: boxing, swimming with Josh, hot yoga, the occasional run, and the daily workout of moving gym equipment around for my clients!

I also average around 14,000 steps a day, which soon adds up over weeks, months and years.

Alongside training, I prioritise 7-8 hours of sleep, track my calories, and eat around 80% whole foods.

The real secret isn’t the programme.

It’s consistency.

The physique is a nice bonus, but it’s not the reason I train.

I train because I love feeling strong, capable, energetic and healthy. I love being able to do the things I enjoy, and I want to continue doing them for many years to come.

Everyone is different. The best programme isn’t the most complicated one—it’s the one that fits your lifestyle and that you can stick to consistently.

The results you see today are the accumulation of thousands of workouts, meals, steps and good habits over many years.

Strong is the goal. Everything else is a bonus. 💪✨

07/06/2026

Lovely to see these beauties at Hot Yoga this evening 🥰🧘‍♀️

I always love bumping into my clients outside of our usual training sessions and seeing them making movement a part of their lifestyle.

My hamstrings were definitely grateful for the stretch tonight! 😅✨

💪

07/06/2026

Great few days back at work after an amazing holiday in Mexico! 🇲🇽☀️

One thing that makes me incredibly proud is that these ladies didn’t stop moving while I was away. They kept themselves busy with Pilates, Hyrox, running, walking, and attending other classes because exercise has become one of their non-negotiables.

That mindset doesn’t happen overnight. It’s built through months and years of consistently showing up, even when motivation isn’t there.

Many of these ladies will tell you it’s not always the exercise itself they love—it’s how they feel afterwards. Stronger. More energised. More confident. Better mentally and physically.

When you consistently move your body, you start to fall in love with that feeling. And before you know it, exercise becomes less about willpower and more about habit.

That’s where the magic happens. ✨

05/06/2026

https://www.bbc.co.uk/news/articles/c0r2lekenlpo

Regular weight training can help you keep fit and strengthen muscles to live longer, research suggests.

31/05/2026

Thank you to all my amazing clients for the lovely birthday cards and gifts! 🥰🎁

I feel incredibly lucky to have such a thoughtful, kind and supportive group of ladies around me. You really do know me so well – the gifts had me smiling from ear to ear! ❤️

It’s currently 11:52am here in Mexico and I’ve just enjoyed the most amazing massage on the beach. 🌴☀️ Next up, I’m heading out for dinner with my boys, followed by a bit of karaoke… because let’s be honest, it wouldn’t be my birthday if I didn’t get hold of a microphone and have a sing! 🎤😂

Thank you all for making me feel so special. I can’t wait to see you all when I’m back.

31/05/2026

Here’s to 46 🎂✨

If I could sit down with that little girl and tell her anything, I’d tell her this…

You don’t need to spend your life trying to make everyone happy.

I’d tell her that one day she will become stronger than she could ever imagine not just physically, but mentally too.
That the hard seasons will shape her, not break her.

I’d tell her to stop worrying so much about what people think. The people meant for you will love your loud laugh, your big heart, your passion and your fire.

I’d tell her that her body is not something to shrink.
One day she will build muscle on purpose, feel powerful in her own skin and help other women do the same.

I’d tell her she will survive heartbreak, loss, anxiety, self doubt and exhaustion… and still keep going.
That she will raise 3 amazing boys, leave a career she thought defined her forever, and build something completely her own.

I’d tell her that alcohol was never the answer.
That peace feels better than chaos.
That strong feels better than numb.

I’d tell her to trust her gut more.
Protect her energy.
Set boundaries sooner.
And understand that not everyone can come with you into the next chapter.

Most of all, I’d tell her this…

The woman you become at 46 is strong, healthy, resilient, loving, driven and genuinely happy.
And after everything life throws at her… she still keeps smiling.

Here’s to 46 🎉
Still learning. Still growing. Still lifting and feeling the best I ever have ❤️

29/05/2026

📍Xcaret, Mexico 🇲🇽

A little reminder that fitness isn’t just about how your body looks.

Today my body swam through freshwater caves for over 40 minutes, walked 17,000 steps around Xcaret Park, climbed, explored, and made memories with my family.

Would I love my legs to look a little more muscular in every photo? Of course. But then I remind myself what those legs are capable of.

They squat, deadlift, clean and jerk, swim, box, run around after my children, and carry me through every adventure life throws at me.

The older I get, the more I realise that training isn’t about chasing perfection. It’s about building a body that is strong, capable, resilient, and ready to say “yes” to experiences like this.

And for that, I’m incredibly grateful. ❤️

Strong isn’t always about how it looks. Sometimes it’s about what it allows you to do. 💪✨

Mission:Strong.Mission:Adventure.
Mission:longevity 💪🏽