Between school runs, radio shows, a podcast, running Gem & Tonic and family life, our Founder Gemma Atkinson has a very full diary. Yet she still manages to make time for movement. How? We caught up to chat routines, realistic habits and why exercise has nothing to do with chasing perfection and everything to do with feeling strong for life.
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Your Insta feed is full of workouts. Where does your motivation come from?
Honestly, I don’t think of it as needing to motivate myself anymore. Movement is my medicine.
Training helps my posture, balance, mood and mindset. It's not about punishing my body or trying to shrink it - it's about making it stronger. As I've gotten older, I've realised exercise is one of the best things I can do to support my body through ageing… and that's a much bigger motivator than how I look.
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Has your approach to exercise changed over the years?
Completely! In my 20s, I trained because I had a holiday or friend’s wedding coming up and wanted to look great. Now, appearance is secondary. I train for strength, flexibility, mobility and longevity.
I want to keep up with my children, stay healthy as I age and look after my future self. It isn't about just lifting weights today, it's investing in my quality of life.
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What does your typical training week look like?
I fit in around 5 sessions a week, although this changes with family life and where I am in my menstrual cycle.
Mondays are upper body, Tuesdays and Fridays are lower body. Wednesdays and Thursdays are rest days, then at the weekend I do conditioning sessions. In the week, my sessions are 45-60 mins; at weekends they're 20-30 minutes as I've got Mia and Thiago with me (sometimes Mia even joins in!) and it simply wouldn’t be safe to be lifting heavy weights with them in the gym.
Mornings are my time to train, after the school run and dog walk - and because my radio show is in the evening. This won’t work for everyone though. If evenings suit you better, or if you only have 20 minutes, that's absolutely enough. The best routine is the one that fits your life.
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This takes some discipline! What’s your secret?
I'm someone who thrives on routine. Juggling work, children, a partner and everything else life throws at you, consistency makes everything easier. I put my sessions into my diary like I would a work meeting. After the school run and walking Benji, I know it's gym time.
The biggest thing I've learned is that not every session has to be amazing. Just keep showing up - stick with the habit and you'll always be moving forwards.
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Building habits, rather than chasing perfection, is something you’ve mentioned a few times. Where did that come from?
It’s something my trainer Elliott Upton massively advocates (take a look at his tips on Instagram @elliotupton).
We've worked together for around 12 years - starting in a gym in London and now online as he lives in Marbella. I’m currently on one of his 8 week plans and love how hands on he is; he checks in constantly. One of the biggest and best things he's taught me is habit stacking - fitting movement into the life you already have instead of trying to create the "perfect" routine.
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Do you always train at full intensity?
Definitely not. The week before my period, I ease back as the hormonal fluctuation affects how my body can and wants to exercise. I train at around 70% effort and for 2-3 days, as that's what my body needs. I've learned that listening to your body isn't giving up - it's actually one of the smartest things you can do.
Exercise doesn't always have to mean lifting heavy weights either. Stretching plays a huge part in my routine - I use the Pliability and Gowod apps most days. I stretch after my workout, then every evening I put my red light on and stretch in front of it which really helps with recovery.
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Finally, what advice would you give someone who wants to move more but is unsure where to start?
Start small. I didn't wake up one day training the way I do now. My routine has been built over years, one small habit at a time. It’s evolved alongside my life - through work, two C sections and now raising a young family.
Everyone's routine looks different, and that's exactly how it should be. The important thing is finding movement you enjoy and that genuinely fits your life. Whether it's a 10-minute walk, taking the stairs more often or finding twenty minutes to stretch, it all counts.
Commit to yourself, not to someone else's routine - and stay consistent with these small actions - they really do make the biggest difference.