Ross Rowsell-Smith Bsc PT

Ross Rowsell-Smith Bsc PT I'm an energetic, professional, knowledgeable and fun Personal Trainer, who wants the best for you!!

When you are training in the gym and you only have the lighter weight stack available then you can always adapt your tra...
07/02/2026

When you are training in the gym and you only have the lighter weight stack available then you can always adapt your training in a safe and effective way! There are always alternatives available for everything you do, sometimes it's just a case of thinking outside the box! If you need some help looking at alternatives for your training come and get into contact!

Did you know walking 10,000 steps per day can massively help to improve your health. It is good for your mental and phys...
27/01/2026

Did you know walking 10,000 steps per day can massively help to improve your health. It is good for your mental and physical health and also helps to burn excess body fat in a moderate way! It can allow improvement in lung capacity, helps blood circulation, builds muscle endurance, helps with digestion and gets the joints moving!!

18/01/2026

I've had three new clients sign up in January! Could you be next!?

Joke time: Why did the square go to the gym!?........

to keep in shape

When running on the treadmill it's always good to have a 1% gradient. With running being a weight bearing exercise it'll...
16/01/2026

When running on the treadmill it's always good to have a 1% gradient. With running being a weight bearing exercise it'll take pressure off of the hip, knee and ankle joints!!

01/01/2026

Here's wishing everyone a healthy and Happy New Year! If you want to start a fitness journey or know someone who does then send me a message or give me a call and we can help you achieve your goals!! 🎉🎉

I took some measurements with one of my newer clients today after training for a while and embarking on her fitness deve...
30/10/2025

I took some measurements with one of my newer clients today after training for a while and embarking on her fitness development. The first readings are the original ones taken at the start of the journey. There was a reduction in the legs, hips and waist areas whilst increasing size on the arms. This shows a reduction in body fat and an increase in muscle mass with some growth in the arms. This is also coupled with an increase in full body strength. Keep up the good work and keep smashing those targets!!

Sometimes all you need is a nice little walk and that can do the world of good!👍 Good for your mental health.👍 Good for ...
25/09/2025

Sometimes all you need is a nice little walk and that can do the world of good!

👍 Good for your mental health.
👍 Good for your physical health.
👍 Improves breathing and circulation.
👍 Low impact.
👍 Works the leg muscles.
👍 Get some lovely views/routes.
👍 Can be individual/listen to music.
👍 Can be a social thing with friends/family.
👍 Burns calories.

Maybe take 30 minutes out of your day to make it a little better!!

24/09/2025

Today is National Fitness Day so if you have some spare time try out the following:

⚽️ 10 x Star Jumps
🏀 10 x Press Ups
🥎 10 x Crunches
⚾️ 10 x Reverse Crunches
🏐 10 x Tricep Dips on a chair
🏈 30 Second Wall Sit
🏉 30 Second Frontal Plank
🎾 10 x Squats
🏸 Walk up and down the stairs three times

Then repeat this three times over a nice little full body workout!! Give it a go today!

Do you like pineapple!? For 100g of pineapple it contains 50 calories. Alongside that it has many health benefits too!🍍 ...
22/09/2025

Do you like pineapple!? For 100g of pineapple it contains 50 calories. Alongside that it has many health benefits too!
🍍 Good source of fibre to aid digestion.
🍍 Good source of Vitamin C.
🍍 Contains manganese and has antioxidant properties, boosts the immune system and promotes bone health.
🍍 It aids protein digestion.
🍍 It is also an anti-inflammatory and helps to reduce muscle soreness.

If you come and do some personal training with me you can learn something new and pick up some tips along the way. Pictu...
18/09/2025

If you come and do some personal training with me you can learn something new and pick up some tips along the way. Pictured is the seated row which targets the back and the biceps. The usual fixed V bar was unavailable, however I attached two single handles to allow me to perform the exercise and also gave an extra little squeeze on every rep. There is always versatility in the gym, you just need to know how to unlock it!!

Dinner last night was a quick and simple flatbread topped with a mixed salad, diced chicken in a gyros seasoning and dri...
12/09/2025

Dinner last night was a quick and simple flatbread topped with a mixed salad, diced chicken in a gyros seasoning and drizzled with a little garlic and herb sauce. A nice source of carbohydrates, protein, fibre and vitamins! Also very light and refreshing! Salad was diced lettuce, cucumber, cherry tomatoes, red pepper, sweetcorn and pomegranates! Give it a try!!

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The Esplande
Bognor Regis
PO21 1SY

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