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Steve BFitness

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Steve BFitness

Health and Fitness Coach

Helping people cut through the BS to reach their Health and fitness goals

07/08/2025

You don’t need more motivation. You need momentum.

How often do you wait to “feel motivated” before you start?

➡ Monday rolls around…
➡ You’ve got big plans…
➡ Then life happens, and you think:

“I’ll start when I’m more in the mood.”
“I just need to get motivated again.”

Here’s the problem: motivation is the by-product, not the trigger.

You don’t wake up motivated.
You act, and then momentum builds.
You feel a bit better. You do a bit more. Then motivation shows up after.

Try this today:

🔹 Do one small thing that supports your health — even if you don’t feel like it.
🔹 No overthinking. No waiting. Just action.
🔹 Let the motivation come later.

If you rely on motivation to start, you’ll never build consistency.

But if you rely on action — motivation follows you.

Start small. Start scrappy. Just start.

31/07/2025

Struggling to stay on track? Try this instead of starting over (again).

You don’t need a new plan.
You just need to stop throwing your old one in the bin every time life gets messy.

Here’s a 3-step reset you can use any time — midweek, after a blowout, whenever:

🔹 1. Do a 24-hour reset
Forget Monday. Just say:
“For the next 24 hours, I will…”
✅ Drink more water
✅ Eat 3 meals with protein
✅ Get outside for 10–15 minutes
✅ Avoid the random snack spiral
One solid day. That’s all it takes to get momentum going again.

🔹 2. Identify your weak link
Ask yourself:
“What’s actually knocking me off track?”
😵‍💫Skipping meals and binging later?
😩 Stress eating after work?
🍟 Grabbing takeaways because nothing’s planned?
👉 Name it — so you can do something about it.

🔹 3. Replace, don’t just remove
Trying to “just stop snacking” doesn’t work long-term.
Instead, swap the habit:
🍓 Add fruit + yoghurt first
☕ Make a hot drink
🪥 Brush your teeth
🚪 Leave the kitchen for 10 mins

You don’t need more willpower.
You need better tools.
This is what real progress looks like.
Not perfect.
Not all-or-nothing.
Just something, done consistently.
You’ve got this 👊

30/07/2025

Food Isn’t Just Fuel — It’s Feedback.
Ever say something like:
“I was doing great, then I just lost control.”
“I can’t stop eating crap when I’m stressed.”
“I do well for a few days… then blow it.”
Sound familiar?
Here’s something to sit with:
🧠 Food isn’t just fuel.
It’s feedback.
How, what, and when you eat says a LOT about:
🔸 Your stress levels
🔸 Your energy
🔸 Your boundaries
🔸 Your sleep
🔸 How overwhelmed you are
It’s not just about willpower or knowing what to eat.
Most of the time, it’s about what’s going on behind the habits.
Start paying attention to what your food choices are trying to tell you.
And no — the answer isn’t always “try harder.”
Sometimes it’s slow down.
Sometimes it’s sleep.
Sometimes it’s ask for help.
Food habits are symptoms.
If you’re ready to change them — look beneath the surface.

29/07/2025

You don’t need more motivation.
You need fewer decisions.

Let me explain 👇

Motivation is fickle. Some days it’s there, most days it isn’t.
But if every day you have to decide:

❓ Should I train today?
❓ What should I eat?
❓ Should I walk or scroll?
❓ Is this a good time to start again?

…you’re relying on willpower, not a system.

And willpower burns out fast.

Instead, simplify:

✅ Set a plan — even a basic one
✅ Stick to the same meals on busy days
✅ Have a go-to workout or walk route
✅ Stop negotiating with yourself every morning

Make it easy to win — even on the crap days.

You don’t need to feel motivated to get results.
You need to stop giving yourself 12 escape routes every day.

28/07/2025

I just need to train more and I’ll drop the weight.”

Nope. That’s a lie you’ve been sold by hustle culture and shredded influencers with too much time on their hands.

Here’s the reality 👇

🏋️‍♂️ Going to the gym 6 days a week won’t fix:

Your all-or-nothing eating habits

Your weekend binge cycles

Your low energy and poor recovery

Your lack of sleep and sky-high stress

Training more isn’t the answer. Training smarter is.

✅ Here’s what actually works:

Lift weights 2–4x/week – build muscle, protect joints, and boost metabolism

Walk more – low stress, high return

Dial in nutrition – not starvation, just better balance

Sleep & manage stress – boring but critical

Be consistent – even when life’s messy

It’s not about doing more.
It’s about doing what matters — and being able to repeat it.

Because the people getting results aren’t the ones smashing themselves in the gym every day.
They’re the ones who show up just enough… and actually recover.

Want a training plan that works around your real life?
DM me “SMART” and I’ll show you how to train for fat loss without living in the gym.

23/07/2025

You eat healthy all week… so why’s the weight still going up?

Here’s the blunt truth:

✅ Chicken, broccoli, and oats Monday to Friday
❌ Takeaway, Wine, and “I deserve this” mode on the weekend

This isn’t about willpower — it’s about the math.

You could be eating 1,400–1,600 calories during the week…
But then smashing 3,000+ per day on Saturday and Sunday (without realising it).
That completely erases your weekly deficit — or worse, puts you in a surplus.

It’s called the “weekend trap” — and it’s one of the biggest fat loss killers I see.

✅ What to do instead:
Stop going too low Mon–Fri.
You’re not a robot. Eating like a monk for 5 days only fuels a binge on day 6.

Include treats in your week.
Want a bar of chocolate on Wednesday? Have it. It keeps the pressure off the weekend.

Track weekly patterns, not daily perfection.
Think “weekly average,” not “perfect days.” One off-plan meal doesn’t ruin anything — but 2 full days of chaos will.

You don’t need to eat less.
You need to eat smarter.
And you need a plan that doesn’t fall apart when life gets tasty.

If this sounds like you — and you’re tired of the all-or-nothing trap — DM me “WEEKEND” and I’ll show you how we fix this without giving up the food (or life) you love.

22/07/2025

Comfort vs. Progress

You’re showing up.
You’re doing something.

But here’s the question:

👉 Are you doing the work that actually moves the needle?
👉 Or just the stuff that feels familiar?

There's a big difference between being busy and making progress.

Logging food but not really looking at it?

Going to the gym but avoiding the stuff you hate (like strength)?

Saying you're eating better, but stress-eating half the kitchen after work?

You're not lazy.
You're not broken.
You're just stuck doing what's comfortable — and comfort doesn’t change you.

That’s where coaching comes in.

🟢 2 in-person coaching slots (Cardiff – Tues & Thurs evenings)
🟢 8 online spaces open now

If you’re ready to actually get unstuck and start making meaningful progress — message me.

I'll help you do the uncomfortable stuff that gets results.

21/07/2025

Not Every Win Has to Be Massive

Let’s talk about the small wins — the ones that don’t get enough credit.

💥 You chose a walk instead of the sofa.
💥 You ate a decent meal instead of skipping and snacking.
💥 You stopped yourself halfway through the biscuits.
💥 You drank water before your 3rd coffee.
💥 You showed up even when you didn’t feel like it.

That stuff counts.
That stuff adds up.
That’s what progress actually looks like.

Too many people quit because they don’t see massive changes fast.
But most people who succeed?

They just kept stacking small wins — over and over again.

If you’re tired of thinking your progress “doesn’t count” because it’s not perfect or fast… you’re not alone.

But you can do this.

🟢 I’ve got 2 in-person coaching spaces in Cardiff (Tues & Thurs evenings)
🟢 8 online coaching spaces still open

If you're ready to focus on real progress — not just dramatic before-and-afters — send me a message.

We build it brick by brick.
I’ll help you lay the first one.

20/07/2025

“Why Fat Loss Slows Down — Even When You're Trying”

Ever feel like your fat loss has just... stalled?

You're training.
You're eating better.
You're not being “perfect” — but you're definitely trying.

Still, the scale won’t budge.
The clothes fit the same.
You’re tempted to throw the whole thing in the bin and eat a pizza out of spite.

Here’s what might actually be going on 👇

⚠️ You’re eating just enough to survive — but not enough to recover

⚠️ You’ve been dieting for months (or years) without a proper break

⚠️ Stress and sleep are wrecking your results more than you realise

⚠️ Your body’s adapted — and it’s not “broken,” it’s doing what it’s supposed to do

Fat loss isn’t just about “eat less, move more.”
It’s about knowing when to push and when to pull back.

Sometimes the smartest move isn’t another calorie cut —
It’s a reset, a refeed, or a re-think.

If this hit home and you’re thinking, “That might be me” —
drop a 👍 in the comments or shoot me a message.

No judgment. Just honest, practical help that actually works.

19/07/2025

Knowing What To Do Isn’t the Problem…”
Ever catch yourself thinking:

👉 “I know I should move more.”
👉 “I know I should eat better.”
👉 “I know I should sleep more.”

Most people don’t struggle with a lack of knowledge.
They struggle with a lack of clarity, consistency, and support.

You don’t need more rules.
You don’t need a stricter meal plan.
You don’t need to be shouted at by someone with a clipboard.

You need:

✅ A clear starting point
✅ A plan that actually fits your life
✅ Someone in your corner when it gets messy (because it will)

That’s what I offer.

No fluff. No nonsense. Just real support for real people.

Right now I’ve got:
🟢 2 in-person coaching spaces (Tues & Thurs evenings in Cardiff)
🟢 8 online spots available

If you’re ready to stop starting over, message me.
Let’s get you moving forward — for good.

17/07/2025

Not Everyone Needs a PT… But Maybe You Do.
Not everyone needs a coach.

Some people are self-motivated.
Some love the process.
Some can juggle training, nutrition, life and still feel on top of things.

But some people are:

– Tired of guessing what to do in the gym
– Eating “healthy” but not seeing results
– Struggling with energy, stress, or staying consistent
– Frustrated with doing everything “right” and still not feeling like themselves

And if that’s you?
You’re not weak. You’re not lazy.
You just might need support that actually fits your life.

I’ve got:
✅ 2 in-person coaching slots available (in Cardiff, evenings)
✅ 8 online spaces for full coaching (training, nutrition, check-ins, support)

If you want real guidance — not meal plans from 2008 or shouty bootcamp stuff — message me.

Let’s have a conversation. No pressure. Just honesty.

👊 Ready when you are.

16/07/2025

🎯 1:1 Coaching Spots Now Open – Let’s Get To Work
I’ve got room for:

🟢 2 In-Person Clients
Tues & Thurs evenings in GymVision
💥 1:1 training twice a week
💥 Personalised nutrition support
💥 Weekly check-ins + messaging

Only 2 slots – first come, first coached.

🟢 8 Online Coaching Spots
Train wherever, whenever – full support from me
💥 Custom plan built around your life
💥 Weekly check-ins, full nutrition help
💥 Real accountability and straight-talking support

If you're tired of starting over and want something that actually works, send me a message or comment "INFO".

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Want your practice to be the top-listed Clinic in Bassaleg?

What do I do?

Instead of an all-or-nothing approach to dieting and training, I use a sustainable practice based approach to build healthy habits into your life, one day at a time.

The results?

You’ll lose the weight (and inches) you haven't been able to shed for years.

You’ll have more energy than ever before.