Just As Well, The Women's Health Podcast - The Truth About Carbs, Fat Loss and Sustainable Fitness with Oyinda Okunowo

Episode Date: June 9, 2026

Fitness coach, Gymshark athlete and content creator Oyinda Okunowo joins Just As Well to talk about building a healthier relationship with fitness—and why getting results doesn't have to mean cutting out everything you enjoy. After retiring from professional football and gaining weight at university, Oyinda began her own fitness journey, eventually qualifying as a personal trainer and building an audience of millions through her relatable, evidence-based approach to health and exercise. In this episode, Oyinda shares the lessons she's learned along the way, from navigating the overwhelming world of fitness advice to helping women feel more confident in the gym. We discuss social media myths, unrealistic transformation culture, body recomposition, and why consistency always beats quick fixes. You'll also hear practical advice for beginners, including the importance of mastering form before chasing heavier weights, how to make fitness sustainable, and why carbohydrates aren't the enemy. Try Oyinda's training plan here: https://link.womenshealthmag.co.uk/join/signup-womens-health-2026-summer-podcast  Want more from Women’s Health? Join the Women’s Health COLLECTIVE for workouts, exclusive events and expert advice to unlock your fittest self - Train smarter. Live better. Visit www.womenshealthmag.com/uk/wh-podcast Learn more about your ad choices. Visit megaphone.fm/adchoices

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Free of charge. BetMGM operates pursuant to an operating agreement with Eye Gaming Ontario. This week's guest on Just as well is Ayinda Okinawa. She's a gym shark athlete, a trained PT and has a huge online following. Do check her out on Instagram. Oyinda created a four-week better body composition plan for Women's Health Collective members. If you're not a member, fear not. Head to the description and you'll find a link where you can sign up and get 14 days free access.

Gemma and I loved having this chat. I hope you find it as useful as we did. Ohinda, welcome to Jess as well. Thank you for having me. Thank you. So you have had a busy day today. You've been recording workout videos to accompany the training plan

which you have created for women's health audience, the four-week body recomb plan. How did that go? It was good, a lot of sets, a lot of reps. My arms feel like jelly. It was actually like, like, you know, continuous. But it was good, it was good fun. Obviously, me and the guys,

everyone's super, super helpful. But yeah, I can't wait for everyone to see it. But yeah, the workouts are, they're brutal, but they're fun. So, yeah. That's the best combo. Yeah, yeah. Brutiful but fun. Brutiful fun, yes.

Yeah. Can't wait to get stuck in. So you're a fitness influencer. How do you feel about the title influencer? Because some people are saying, when you said it, my face fell a bit. Yeah, people don't like it these days. So what do you, what do you, what do you, what would you play in?

Yeah, it's a hard one because I think, you know, influencers come with a lot of bad connotation. Like, when you tell someone, You're an influencer, like, you'll just get your cameras around. But I would say I am an influencer because I do, I would hope anyway that I influence people to, you know, work out, get into fitness and stuff like that. So, I mean, I don't mind influencer, but obviously content creator, a bit of both, I would say. But yeah, I don't mind whichever one, but I think influencer these days, when you say you're an influence, people think of some, like, potentialist person. You're not doing anything. You're just not doing anything.

You're just sit at home. Freeloading. That's what people think about influencers. Yeah, just freeloaded. And I think a lot of people think we just because we don't do anything at all. But we do. We do a lot of things. But yeah, so I can't take a way off, influencer.

Yeah, I don't mind. The good thing about your content is you're encouraging people to train and to move and to take care of themselves and prioritize health. But you do it in a way whereby it doesn't feel threatening or unachievable or someone who, well, she's had it easy. Of course it's easy for her because she's got this. You've done it in a way where it's like training. with a mate. Yeah. And I think that's really good

and it's a great balance for women to have. It's not a case of to look like me you have to cut out everything fun and kill yourself in the gym. Yeah.

Was that a conscious effort or is just that how you've approached training yourself anyway? Yeah. So like when I started creating content, I think when I first started off

my content was very serious. It was very much do this, do that. But then I realized, you know, I wasn't really getting my personality across so I wanted to make fitness fun for people,

especially when like, you know, people come on my page. I really wanted to be, be like, okay, cool. Like, she works out, but she also has fun doing it. I think with fitness and health these days, it can be quite daunting for a lot of people, especially if you're a beginner, you've never gone to the gym.

You know, you've got, do this, do that. And there's mixed information everywhere. And I hope that, you know, when someone comes on my page, it's like a breath of fresh air, like, oh, you know what? Like, she's not taking it too seriously, but she knows what she's doing, but she's approaching it in a fun way that people can,

you know, find it engaging or relatable. I forgot a lot of my content I've told myself that I want to make it relatable to people like you're not going to always have a good day training it's going to be bad sometimes you might make silly mistake look silly at the gym but it's okay to feel like that because I remember I was a beginner once

and there was so many things online and I was like overwhelmed and I was like wait someone's telling me to do one thing and someone else is doing something around about another thing but where's the fun in all of this so I think for me I think over time I definitely wanted to get more my personality out there, but also show people that fitness doesn't have to be too serious.

You can actually have a bit of fun whilst doing it, you know? I liked a video you did. You were cutting carbs and I thought, oh no, don't cut out carbs. And it was, you know, you need them. And then I looked and you're literally cutting up a bagel. Yeah, yeah, yeah, yeah. Physically cutting it. And I thought, oh, that's brilliant.

Yeah. Because that's a fear that, you know, a lot of people have. I mean, I completely get it if you're competing and you're stepping on stage or your top athlete. but for the everyday person, health is eating things you enjoy as well. Yeah, yeah. I think as well, like, you know, on that note, like carbs, I think we're actually, we're women.

I think with women as well, we have obviously so much going on with hormones. And it's like, you know, we need carbs. We need those things, those nutrients in our body because, you know, carbs is energy, it's fuel. Your brain needs carbs. So it's like, you know, when someone's telling you carbs and someone else is telling you,

actually, no, you do need carbs. And it's just, it's all confusing. And obviously, a lot of women suffer with, like, PCOS, and, you know, some women get pregnant and stuff like that. So it's like, you know, we can't compare ourselves to, like, men in the way, you know. So it's like, we have to make sure that, you know, our hormones are happy. And I think, you know, in the world, people are like, oh, carbs are bad for you, you shouldn't eat carbs. It's like, no, you can't eat carbs.

It's just everything's moderation, you know? You can still go out, have a bagel or something to kill you, you know what I mean? I'll admit it. I was never someone who thought a cruise holiday would be for me. I love wellness, I love travel, but cruising was never on my bucket list. Until I tried one, and now I'm sold. What I love most was that it genuinely allowed me to switch off, which as a working mum just doesn't happen very often.

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Celebritycruises.com.com. UK. You mentioned you've been on your own fitness journey take us through that because you have posted your before pictures although I noticed that you don't do too much of that because I don't necessarily like the whole before and after but it is inspiring

to see that you started somewhere because I would much prefer to take advice from someone who has been on their own journey and who maybe can understand and empathise what their audience is going through. Yeah 100%. So when I first started I used to play football

so I used to play professionally for a while. I went to, I played until the age of like 19. And I was training. I think training has never been new to me because I see as a footballer, you're training like three times a week. You're playing matches on the weekend and stuff like that. But then I just, I didn't really love the sport anymore.

I didn't love playing it. Still watch it, but still didn't love playing it. And then I went to university. I played for the uni team for a while. But then it was just, the training aspect was fine for me. It was just the mental side of, with the game. So I decided to just quit football.

And then obviously I start piling on the way. You know, you're going to uni. There's fresh as weekend or, you know, eating a kebab after a night out at 3 a am. Do you know what I mean? Like you're eating a lot of food. So obviously, over time, I was still going gym. But obviously, you know, you can't now train a bad diet.

I was gaining the weight. Until one time I just looked in the mirror, I was like, you know, I was really uncomfortable with the way I look, especially in clothes. And I was like, okay, I can't keep feeling like this. Like I'm actually, I used to be an athlete. I need to get back onto it. So for me, I was doing a lot of research about gym, like working out.

Obviously, training as a footballer is training to just be a lifestyle. So I would look at other content creators. And I think since then I was just very intrigued about fitness in general, especially like women's fitness. But then I realized, you know, a lot of people, a lot of women in my, you know, space that, you know, being a black woman, like, no one looked like me. And I just was like to myself, oh, you know what? I really want to start documenting my journey.

I feel like hopefully someone can look at me and, you know, gain some inspiration from me. So, you know, during lockdown, you know, we were all locked in. I was graduated from uni. I graduated applying for loads of jobs. Obviously, everyone was turning you down because of COVID. So I just ordered a tripod off Amazon. I was like, you know what? Since everyone was doing couch to 5K, everyone's lifting water bottles and rice and stuff,

I'm just going to start filming my journey. Whoever wants to see it, sees it, whoever I understand. I inspire and I did actually just started in my mum's living room, you know, just found a, moved all the couches and everything, found a map and then literally just started filming home workouts for people. And then literally, I got the thousand followers and then it started growing. I didn't really care about the followers at the time because I was just like for me, it was more like an escapism. Because I felt like in real life I was like failing like, oh, graduate from uni, no job. Still working like part time at H&M somewhere. You know what? I just need to forget about all of that.

So, yeah, I just started documenting my journey and my pages just started growing. People started messaging me for advice and stuff like that and started, you know, sending me lovely messages. And then literally here we are now. And it's just, it's just kind of grown. And now I just, you know, I always have like pinch of me moments when I'm doing things like this because it's like I started off with literally my mom's living room. Now you're a gym shark athlete.

Yeah, Jim Shark athlete. and then trying to, you know, you know, trying to make, I guess, inspire more people, especially women who look like me to, like, actually work out and just move their body more. Because it's not just about physical appearance, I think. It's just about your mental health as well. And I think fitness is an escapism for a lot of people, which it was for me as well.

So you were trained as a PT after that. Yeah. So whilst I was at uni, I did summer school. Yeah. And I was, whilst everyone was obviously breaking up for, the next year, I was doing a 9 to 5 every day, basically doing a PT course. And I did my exams and I passed. So I had like my PT qualifications.

So whilst I was still at uni and then whilst I finished you, I was like, you know what? I should probably use this qualification. Yeah. So I applied for loads of gyms and eventually one picked me up and said, yeah, we would like you to be a PT and yeah, it just started PT in. I love how you said like women who looked like you because I was going to ask you growing up, Did you have someone who you aspired to be like?

Did you see, I mean, for me, it was Xena, Warrior Princess. Or was it Jet from Gladiators, you've said as well? Wow. I used to look at Jet and be like, I want to be like Jet when I grow up. Who was your inspiration growing up? I would definitely say my mom. No, no, not even trying to be like, you know, oh cute. That's a lovely answer.

No, because my mom, I think my mom, like, my mom used to also play football back in, her day. And, you know, I think she's always kind of taught me that, look, you just be like true to yourself, be true to who you are. And always kind of like trust the process because especially during COVID, I was really beat myself up about, you know, not having a job, not being able to, you know, you know, when you finish uni, you think, oh yeah, I'm graduating now. All these job offices are going to come into me. And I was really like shocked about, you know, the outcome. So I think my mum definitely is someone that I look up to because she has that resilience and she's always kind of reminded me like look you're going to be fine you just

got to keep keep going you know just keep on it um so yeah i would say definitely my mom um growing up i was someone i was like you know like she's a strong woman like i wouldn't want to be like her when i'm when i'm when i'm over trying to be cute anything right yeah yeah i hope kids say that about us yeah i think yeah now might my daughter might about me my i'm an embarrassment of my son is for any for any listeners listening now who are going to take on your workouts in women's health, which I advise you to do

because we saw a bit of the film and it does look brutal but fun, I'm going to take that. What advice would you give them to someone who's thought, do you know what, I've not done any training before but I'm feeling inspired, I'm going to give it my best shot. What's the advice? I always say to people, form overweight, just do the exercise

properly. You don't need to feel like you need to lift the most heaviest weights and, you know, go crazy. It's just all about making sure you get in the right form, make sure you're doing it properly, and then slowly build yourself up. I think a lot of us, we feel pressurised to just, you know, go down a deep end straight away,

but just take a time of it, get the exercises right, feel comfortable doing them, and then slowly progress it up. There's something uniquely restorative about waking up somewhere new every morning, be it the Mediterranean, the caribbean, or beyond without unpacking, planning or rushing. I should know, I've tried it firsthand.

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relaxation hits differently. I had the time of my life. Visit celebritycruises.com.com. UK to see what's in store. I took my daughter to the gym. Well, I have been taking my daughter to the gym. She's only 10, but she wants to be like mummy. So that...

But she was trying to do bicep curls and was swinging her body back. So I said, you need to go lighter. Yeah. oh, all hell broke loose. You're undermining my confidence. I said, no. I love that she said that. I know.

I said, now I've been in the gym for 30 years. Yeah, yeah, yeah. You just need to perfect your form first and then you can go heavier. It takes time, yeah. Yeah, I think, like, and I think as well, like, I'm still learning stuff. I'm constantly learning. I think fitness is just a, it's a good environment to learn new things.

So you might think you'd know it all, but actually someone might tell you that actually you've been doing it wrong for, like, you know a couple years and like you said you've been trained for 30 years and you know I'm sure along the way things that you were probably doing before when you first started you probably find it more confident now and now that you you know you've been trained for a while so I think people really underestimate how important it is to just take your time and actually learn about your body see what your body likes your strengths are your weaknesses are play on your strengths work on the weaknesses and then you know you slowly build from that

and don't let ego get in the way yes that's what people You see people at the gym swinging their arm and the legs and... Yeah. And then they get injured. They get injured and they're like, oh, why did I get... What happened? What did I do wrong? And it's like, mate, the forms out, you know?

Do you think social media has a part to play in that? I mean, there's a lot of people... I've seen influencers where they're doing a seven-week transformation. Yeah, yeah. And they'll stand in front of the camera. Week two, stand back in front of the camera. And all the time they're in front of the camera, they've still got the same pile of washing in the back,

the same lights on. So you can tell it It's not real. It's not real. Yeah, but there'll be some people seeing that going, oh my gosh, they did that in just six weeks. I want to do it. Yeah.

Is that, do you think, why so many people want fitness so quick and so fast because they think it's achievable? Yeah, I think definitely social media plays a big part to it. I think because people know that consumers want quick fixes so they play on people's insecurities to get the quick fixes. People need to be very careful who they follow on social. media because if you're constantly taking in that type of information, you're going to think that it's the norm when it's actually isn't. You know, you might see changes of four weeks, but your

glutes won't grow in four weeks. It will take months realistically, you know, unless you've been under the knife, which again, some people might have. But again, you just won't know because there's just so much information out there. Now we've got AI as well. Yeah, it's frightening. Like, it's almost like, it's frightening. Yeah, because you can, they can take anyone's information and make into something that isn't, you know? That's what annoys me when you see these glute programs and the girl advertising them. And again, I'm one of them, do what everyone can do

what they want to the body, you know. But she's blatantly had a Brazilian butt lift. Yeah, yeah. And saying it's through squats. Yeah. Yeah. And it's like, well, you know, your squats have maybe maintained it, but, you know, it wasn't that what... Yeah. I always say to people I feel like honesty is the best policy,

you know? Yeah. You can have a BBO. It's your body your choice. But just be honest and say, guys, I've had a BBL, but I know I still have to do these exercises in order to maintain this procedure I've got done, you know? Even if it's not a BBL, it's so easy to edit video these days. And then, you know, five years ago it was you could edit images, stills. But now it's so easy. And you can use really quite crude AI platforms to do it.

You don't need to be a technical biz. Like you can download a really easy to follow, easy to use. So you just don't know what you can. can trust. Why do you think your content does stand out in a very noisy space? Because wellness on social media is a noisy, oversaturated, sometimes dangerous space because you've got, you know, tips and tricks being shouted about that could potentially be damaging to health. Of course, my content is very relatable and I'm a bit silly online. I'm not too serious. Like, I think I can be serious, but there's also that balance of like just that goofiness.

And I think I'm just being myself. And I think for that a lot of people can relate to. And I'm not always talking about, you know, for example, weight loss or weight gain or anything, you know, that comes with appearance. I'm talking about things that you can relate to. Like you said about, you know, cutting carbs and being silly actually cutting bread. It's just, I think for me, being relatable makes me stand out, you know, because I think a lot of people, a lot of fitness content creators are at.

there but you know we all know that you need to be in a calorie deficit to lose weight like you know you need to eat more protein and stuff like but it's like can people actually relate to you as a person and feel safe around what you're posting some of your content is aimed at beginners as well so you put a video up very recently which I learned from and I think I've been in this game for a long time and I did there's not much I don't know but it was simply some instructions. If you're new to the gym understand this and it was the pad

that you used to do hip thrust. Oh yes yes. It's for your hips, not your shoulders which I knew that but the one, the piece of advice I took away from it, it's easier to remove big plates from barbells if you roll it onto a small plate and then it's easier to come off. But how did I not know that?

You can buy little wooden clips for it as well. But it's really useful. Like I, you know, I thought I knew everything. Well, I knew everything. I'm arrogant. But I thought I was clued up. Yeah, yeah, yeah.

But there's good takeaways in your content like that. Thank you. I appreciate it. It's not just all, you know, do step-ups to get big glutes. Yeah, yeah. Yeah. It's daunting for women who's not been in a gym. Yeah, yeah.

Some of them won't go in because they think it's male-dominated and they're going to get stared out and the panic. Yeah, I've actually told myself that I want to be, like, doing more, like, educational content. Because I think it's important. obviously the human side is great but I think the educational side especially when you're new to the gym

even if you're not new to the gym you've been going to gym for a while but you just want to refresh it I think it's important in terms of form what you can do or can't do or even knowing what equipment to use I don't know about you

but some gyms these days you see some equipment you're like what is that? What's that for? What is that for? Yeah yeah it just looks like just a lot of load of equipment together so I think for me is that

especially when the world is getting like, you know, faster. It's just so much always going on. There's so much, there's so much to learn. And I think it's important to actually, like, put that through content as well to show people that, look, it's okay. You might not know what this is,

but this is how you use it. This is what's used for. And this is how you can put it into your workouts, you know? Before we move on to some quick fire, sort of bust in some fitness myths, can you quickly tell us about your four-week plan? What can people expect? And it's called a four-week recomposition plan.

So what can people expect to get out of it? Yeah, people can expect, you know, strength training. We've got to split upper body and lower body workouts. People can expect high reps, sets, and just try new exercises as well. Some exercises on there you might not have done before. It's always good to put yourself out of your comfort zone and learn new things. So, yeah, that's what they should expect. And just have fun and have a great workout, you know.

And for anyone wanting to follow you on Insta, what's the Insta, handle they look for? It's Oyinder underscore fitness O-Y-I-N-D-A- underscore fitness. We have got some quick-fire round questions for you. Now we always ask five quick-fire questions at the end of every guest which we will do with you but before

that we have to do some fitness quick-fire rounds with you because you're a fitness queen. So the first one is worst fitness trend online right now what do you think it is? In your opinion. In my opinion

nothing. People always say something like nothing tastes better than skinny feels something like how skinny feels and i'm like no i love food like and i think it's such a bad way to kind of promote food is like the enemy so i think at the moment that that's one trend i'm gonna be like i don't know about that most overrated exercise hmm i did maybe because i just hate burpees i would say burpees yeah well you're not wrong most underrated exercise oh I want to say curtsey lunges

yeah that is great for the glutes yeah yeah very good for your glutes I think a lot of people don't do it because they think it's just you know RDL's hip thrust but curtsy lunge

it's very humbling as well so it's a very good exercise your toxic gym trait oh I would say my toxic gym trait is I could be on the stem muscles for a while I would say

like 45 minutes to an hour which is quite toxic it's like who wants to be on there for that long? What's your gym pet peeve? When people don't wipe their equipment? Yeah, that's gross. It's gross. Especially like, not even especially,

but you know when people's done like a cardio and a sweating? So just wipe it down. You know, just wipe it down. One fitness myth you wish would disappear forever. To be fair, I think it's just one of the diet ones. Like you can, you need to cut a carbs to lose weight. I think for me it's like, yeah, you don't.

You don't need to cut a carbs to lose weight. It's all about moderation. Yeah. What's the one thing that's always in your gym bag? A water bottle. Favorite banger on your gym playlist? Oh, I love Afrobeat. So I would... It's been... I don't know if you know this artist called Ashaka. It's an Afrobeat artist. And he's got a new album in the moment. And he's got this song called Gratitude. So that's my favorite song on the moment. But yeah, Afro beats, yeah, definitely.

And lastly, what advice would you give to your younger self? If you don't try, you'll never know the outcome. come. That's great advice. Yeah, I think that's like one thing I would tell myself because I think a lot of us, we have so many things that we want to do, but we're scared.

And I feel like the fear of not succeeding something puts a lot of people off. Yeah. So for me, it's like if I didn't try, for example, if I didn't try film and content, I would be sitting down with you guys right now. No. Don't fear failure.

Yeah, don't be scared to fail, yeah. The best holidays leave you feeling like the best version of yourself. calmer, lighter, more energized. My Celebrity crews restored my mind and body through thoughtful details that made every day feel effortless. Whether you're unwinding at the spa, discovering new destinations through immersive shore experiences, or simply finding a quiet spot on deck to watch the world drift by. Holidays on Celebrity are uniquely restorative.

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What are you going to cook her? I'm going to cook you chicken, delof rice and plantain. Oh, nice. Because I'm Nigerian, so I feel like it's on brand. Lovely. Yeah. An ex-boyfriend of mine who I'm still friends with,

his family with Jamaican, when we were kids. Oh, okay. His family were Jamaican, his dad used to make plantain with rice and beans, and it was, oh, it was the... Yeah, you know. I stayed with him probably longer than I should have

because of the food, to be honest. You want man to say in that. What's one thing, only one thing you allow, to take to a desert island. Desert island? You're there for a year on your own. You can only take one thing. Water.

Sensible answer, yeah. Yeah. You can drink one of these for the rest of your life. Coffee or wine? Coffee, I don't drink. What was the last thing that made your belly laugh? It's just like, I scroll on TikTok. I'm just, you're just funny in it.

Yeah, you just see some weird things, yeah. Yeah, you just see some weird things, like, what? Like, yeah, just TikTok. Yeah. So you tell you say, if you'll have an early night, and then you're watching a piano. Yeah, you just score it at 10pm and a night. On the piano.

Yeah, talking dogs, I think, yeah. Yeah. And lastly, what's one thing that someone can do to make themselves feel better today? Take yourself out for a meal. That's good. I don't mind a solo date. I think we need to normalise that.

Some people think it's weird going to a restaurant. No, I'm like, no, I love going out by myself. Take yourself out a solo date. Nice. Cheat yourself. That's the first time we've had that answer, isn't it? Yeah, yeah. I love a good solo date.

Yeah. whatever, just eat whatever you want. Forget about the calories. And yeah. Great advice. Well, thank you for coming on just as well. People can download your training plan now. If you're a woman's health member, you get full access to it.

If not, go online and give us your email and it will be emailed out. And just thank you for coming into House of Hearst today and shooting the workout videos. No, thank you. And joining us today on just as well. No, thank you so much, guys. I had a great time. Thank you so much. Thank you.

Thank you.