How training helps Gabby Allen feel her most confident

and why she never feeds the trolls…

PhD ambassador Gabby Allen has always been body-confident, from her days as a dancer to her time on Love Island. And now, as an online fitness coach, she is helping other women find balance and body confidence. We asked for her top tips for eating, training, and living life without restriction.

Read Gabby’s full interview here and #meetteamphd

How dance training taught Gabby Allen the power of personal accountability

PhD: Has fitness always been a big part of your life?

GA: Dancing was my first love, I think I was dancing before I could walk! I always had so much energy as a kid. I was in dance school from age 3 to 21, then went to drama school in London.

PhD: Was the plan to be a professional dancer?

GA: Yep, although my love of dance faded a bit once I started pursuing it as job rather than a hobby. But it’s funny how things work out. When I was in London, going to auditions and waitressing to make ends meet, one of my friends told me she’d started teaching dance fitness classes. I did one – and I was hooked! I immediately knew this was what I wanted to do.

PhD: So you found a way to combine your love of dance with fitness coaching?

GA: That’s right. I started teaching lots of classes at a London boutique studio, and got all my Personal Training qualifications within months. There’s an element of performing when you’re an instructor, you have to bring the energy and create the atmosphere. Those classes were a great transition from dance performance to the fitness industry.

PhD: When did you make the decision to launch your online fitness business?

GA: I started Shape Up during the first lockdown. I needed to workout to stay sane, and I knew a lot of women would be feeling the same way. I loved teaching classes, so why not move it online and help keep people moving? Shape Up has grown a lot since those early days, but I’ve still got people who have been with me since that first Live!

PhD: Why do you think your Shape Up clients love your classes?

GA: Shape Up isn’t just the workouts, it’s also about the community. It’s hard to find a close group of likeminded people, especially when you’re busy and spend so much time at work. And I keep the positivity up by always bringing the energy!

PhD: What’s something people might not know about you?

I had corrective surgery for scoliosis when I was 11. I’ve got metal rods in my back, and still have limited movement. Don’t let stuff defeat you – focus on what you can do rather than what you can’t.

GA: I had corrective surgery for scoliosis when I was 11. I had to learn to walk again, let alone dance. And I came back from that to win the Northwest ballet championships. I’ve got metal rods in my back, and still have limited movement. Don’t let stuff like that defeat you – focus on what you can do rather than what you can’t.

PhD: What did your dance background teach you about training?

Dance taught me that when you have a goal, you show up for yourself – even on the days you don’t necessarily feel like it. Your fitness is your choice, so stay consistent.

GA: Dance taught me that when you have a goal, you show up for yourself – even on the days you don’t necessarily feel like it. That sense of discipline helped me turn fitness into a balanced lifestyle choice. Your fitness is your choice, so stay consistent.

PhD: What’s your approach to nutrition these days?

GA: As you can imagine, ballet back in the day did have a certain look, and you would be praised for being thin. Nowadays I want to be strong and toned. I love having muscle, and you need to eat to grow muscle! I’ve always been very into food and love cooking and going out to eat. For me the best balance is eating to support training, and training so you can eat a bit more!

PhD: How do you tailor your nutrition when you have a specific goal?

I like to think about dialling nutrition up or down. If you don’t have a particular goal, just hit the basics of protein, portion sizes, and healthy food. But if you want to see real progress, you need to tighten up your nutrition.

GA: I like to think about dialling nutrition up or down. If you don’t have a particular goal, just hit the basics of protein, portion sizes, and healthy food. But if you want to see real progress, of course you need to tighten up your nutrition.

Don’t do too much all at once. You should be able to live your life and enjoy what you eat, but you also need to be disciplined and accountable to yourself when you have a goal in mind.

PhD: Do you think exercise or nutrition is most important?

GA: You need a bit of both all the time, but you can switch the focus depending on your goal. Exercise to feel healthy, to shape your body, and to get those endorphins flowing. Focus more on nutrition to make visible progress. Once you learn that you can eat well, have lots of flavours, and enjoy the foods that are good for you, you’ll be well on your way!

PhD: What’s the best way to find a form of fitness you love?

The best exercise is the one you want to keep doing. You’ll always need a bit of commitment and discipline, but it’s much easier when you’re doing workouts you enjoy!

GA: We all have our own ideas about how we want to look and what kind of workouts we enjoy most. Try a few different things until you find a type of workout or class that doesn’t feel like a chore. The best exercise is the one you want to keep doing. You’ll always need a bit of commitment and discipline, but it’s much easier when you’re doing workouts you enjoy!

PhD: Tell us who inspires you in fitness?

GA: Dancers are on another level! They need to be fit, strong, flexible, mobile, and have good endurance. Any time I see a professional dancer I am just in awe of their training and fitness. I’d love to get back into dance – I miss it – but life is too busy just now with Shape Up. I’m expanding my memberships, and even running a retreat in May. Watch this space!

Written by The Performance Solutions Team