Ross Forde Fitness

Ross Forde Fitness Hey, welcome to my little page. Hopefully, you find the information useful and potentially I can help you in the future.

The story goes I've been a PT in leeds for over 10 years, I help normal people improve their Fitness by enhancing movement and eating patterns. I recently completed my first year at Leeds Beckett University studying Sport and Exercise Therapy Full time - I absolutely love it. I thrive from helping normal people improve week by week so they can get the most out of life.

Despite what you see on socials There more people out there who want to lose weight than do a half marathon or Hyrox The...
23/03/2026

Despite what you see on socials

There more people out there who want to lose weight than do a half marathon or Hyrox

There's plenty you can do that involves fun

Kind regards

21/03/2026

I had a mate who always called me "judgey"

It difficult when you know you could help someone feel better and maybe live a bit longer

19/03/2026

Water anyone?

Listen 👂, look 👀, nothing is off the table

But you've gotta pay the piper if you want to make some progress

Kind regards

16/03/2026

I see so many sh*tty Bulgarian split squats every week it's not even funny anymore

If you're spending all your energy balancing the odds of getting any muscular benefit of an exercise are low

As the video says split squats are a good exercise

Possibly not an A1 exercise (think Squat, deadlift, leg press)

But certainly in the second half.

Chat GPT bit 👇

The Split Squat vs Its Bulgarian Cousin…
The Bulgarian split squat gets all the hype.
Rear foot up, balance wobbling, people grimacing like they’re climbing Everest.
But here’s the truth…
For many people, the standard split squat is actually the better tool.

Why?

✅ More stability
Your rear foot stays on the floor so you can focus on pushing through the front leg instead of fighting for balance.

✅ Better load potential
Because you're stable, you can often lift heavier and get more quality reps.

✅ Friendlier on the hips and lower back
The extreme stretch of the Bulgarian position isn’t always kind to tight hips or cranky backs.

✅ Great for beginners and experienced lifters alike
It teaches proper single-leg strength without turning the exercise into a circus trick.

✅ Still brutal for the glutes and quads
Don’t worry… your legs will still know about it tomorrow.
Remember:
The best exercise isn’t the most complicated one.
It’s the one you can control, progress, and repeat consistently.
Sometimes simple wins.
Split squats are proof.

No one cares about feelings Here's a few more dodgy clichés for you; Nothing tastes as good as skinny feels -> not sure ...
14/03/2026

No one cares about feelings

Here's a few more dodgy clichés for you;

Nothing tastes as good as skinny feels -> not sure about that one, you had a watermelon 🍉 v**e?

Abz are made in the kitchen - not sure about that one how about Abz are made by driving past Ronald McDonald's kitchen without calling in

Kind regards

14/03/2026

You don't even have to do all of all the time

Take your pick of content subjects

You're over thinking it - unlikely

You're being inconsistent - well your priorities are different from a bloke who works in the gym

Whatever - my client said yesterday the main reason they use me was just to get a session in

Maybe you need that kind of accountability in your life?

Kind regards

While I agree youve grafted all week to get you feet up or blow off some steam That being said 2-3 hours of diligence ca...
13/03/2026

While I agree youve grafted all week to get you feet up or blow off some steam 

That being said 2-3 hours of diligence can make the difference between having a great week or fighting for your life to get to Friday 

Walking is great for fat burning on the surface, but the benefits go deep when it comes to resetting your brain, research has shown it to be highly effective for boosting mental health and wellbeing 

And it doesn't have to be the 3 peaks 

I don't expect you to eat all your meals out of plastic boxes, but I do expect you to have;

 A full fruit bowl

 Healthy meals ready to go for the next few days 

Enough protein portions to fill you up and encourage muscle repair and growth 📈 

If you're not progressing maybe you need to look at how you spend Saturday and Sunday and how it affects your week 

Shout up if you're not making any changes physically or practically - I can help with this 

Kind regards

11/03/2026

I am not re branding as a female menstral coach!

But I do have some female clients

The main takeaway I want from this video is don't be afraid of the scales - it's just information about what's going on

I've never had a period - so don't listen 👂 to me - this is a breakdown of what could be happening with you

Here's some more detail from A.I.

Many women see the scale increase across the month and assume fat gain. In reality, most of these fluctuations are caused by changes in hormones and water retention rather than changes in body fat.

Across a typical cycle there is often a predictable pattern.

Week 1 – Menstruation
Body weight may be slightly elevated at the start of the period due to fluid retention, but many women see their weight begin to drop a few days into the cycle as this settles.

Week 2 – Follicular phase

This is often when body weight is at its lowest. Hormones are relatively stable and water retention tends to be minimal. Many women also report feeling stronger and having better training energy during this phase.

Week 3 – Around ovulation

Weight is often fairly stable. Some women begin to see a small increase in water retention again as hormone levels shift.

Week 4 – Luteal phase

This is the phase where many women notice the biggest fluctuations. Progesterone rises, water retention increases and appetite can also rise. It’s common to see the scale increase slightly during this week.
For many women the total fluctuation across the cycle can be around 0.5–1 kg, and sometimes more.
This is not fat gain.
It is simply part of the normal hormonal rhythm of the body.

For this reason, progress shouldn’t be judged from a single weigh-in. Looking at trends over time, or comparing the same point in each cycle, often gives a much clearer picture of progress.

Understanding this can help remove a lot of unnecessary stress around the scales.
Consistency over time matters far more than day-to-day fluctuations.

scaleweight onlinecoach fitnesseducation weightlossjourney

07/03/2026

Yeah that is a Bluey tattoo - what you gonna do about it?!


1, Build a structure around regular meals containing Protein vegetables and carbs with some good fats

Pointless counting crisps

2, Fix the gaps

Why do you buy a meal deal here n there?

Why is your p*e dark orange?

What's your poo like and how often? ( Cals in Vs Cals out anyone?)

Serious!

3, Have a strong goal

Tracking takes time and practice with a bit of tweaking along the road - if you're not that arsed it might not be a good framework for you

The good thing is it's not the only way to get in shape

There's a blue print in my bio for you to take a look at it will help you 😘

Kind regards

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