Fairchildfitness

17/03/2023

Todays workout was a tough one 🥵

5 minute warm up on bike

*Row & bike target time every rep is under 1 minute & 20s rest between each rep

*30s rest after floor exercise before returning to cardio*

Round 1
3 x 250m row (20s rest after every 250m)
12 x barbell clean & press
3 x 250m row
12 x burpees
3 x 250m row
12 x thrusters

*1 minute rest*

Round 2
3 x 500m bike (20s rest after every 500m)
12 x barbell clean & press
3 x 500m bike
12 x burpees
3 x 500m bike
12 x thrusters

*1 minute rest*

Round 3
3 x 30s Assault bike (20s rest after each 30s)
12 x barbell clean & press
3 x 30s Assault bike
12 x burpees
3 x Assault bike
12 x thrusters

5 minute cool down on bike

Let me know if you give it a go 💪

30/12/2022

Todays workout 💪

5 min warm up on bike

*Minimal rest between cardio & weights exercise then rest 45s after both both weight exercises have been completed before returning to cardio*

*try to increase the weight on each drop set exercise (12, 10 & 8 rep exercises)

Set 1
15 cal row
12 barbell bench press
20 standing single arm dumbbell bicep curls
15 cal bike
10 barbell bench press
20 standing single arm dumbbell bicep curls
15 cal row
8 barbell bench press
20 standing single arm dumbbell bicep curls
15 cal bike

Set 2
15 cal row
12 seated dumbbell shoulder press
10 dumbbell front/lat raises (light weight for these)
15 cal bike
10 seated dumbbell shoulder press
10 dumbbell front/lat raises
15 cal row
8 seated dumbbell shoulder press
10 dumbbell front/lat raises
15 cal bike

Set 3
15 cal row
12 single arm dumbbell bench rows
12 dumbbell skull crushers
15 cal bike
10 single arm dumbbell bench rows
10 dumbbell skull crushers
15 cal row
8 single arm dumbbell bench rows
8 dumbbell skull crushers
15 cal bike

5 min cool down on bike

Give it a go & let me know if you do 💪

07/03/2022

New t-shirts are now available to order.A massive thank to for the design & first class service as always.Different colours are available & these are £15 each.Hopefully see some of you wearing these soon.Thank you for your continued support 💪

04/03/2022

Yesterdays cardio & leg circuit 🥵

Warm up 3000m steady pace on bike

Round 1
12 x goblet squats
30s row
Minimal rest between squats & row.30s rest after row.Repeat x 4

Round 2
12 x deadlifts.I had to change these after set 2 due to some lower back pain.I did however change these for burpees & there is proof in the video 😂
30s single arm battle ropes
Minimal rest between deadlifts & battle ropes.Rest for 30s after ropes. Repeat x 4

Round 3
20 x surrender lunges.I’d usually do dumbbell lunges however I’m struggling with a knee issue at the moment so stuck with body weight.
30s bike
Minimal rest between lunges & bike.Rest for 30s after bike. Repeat x 4

The FINISHER 🤬
12 x box jumps
30s wall sit
Minimal rest between box jumps & wall sit. Rest for 30s after wall sit. Repeat x 2. If your really having fun go for another round 🤣 #

03/01/2022

09/12/2021

https://www.instagram.com/reel/CXRA7EioztA/?utm_medium=copy_link

5 Likes, 0 Comments - James Fairchild () on Instagram: “Superset Thursday’s.2 exercises with no rest in between.3 rounds on each set. I had 45s rest after…”

09/12/2021

Superset Thursday 💪

5 Likes, 0 Comments - James Fairchild () on Instagram: “Superset Thursday’s.2 exercises with no rest in between.3 rounds on each set. I had 45s rest after…”

22/11/2021

https://www.instagram.com/reel/CWlL6ofII17/?utm_medium=share_sheet

Todays Circuit.If you don’t already you can follow me on Instagram where I’ll be posting different workouts throughout the week.It would also be greatly appreciated 💪

1 Likes, 0 Comments - James | Essex | PT () on Instagram: “Circuit Mondays is a must for me Todays effort Round 1 4 x 1min run Round 2 4 x 1min bike…”

15/11/2021

Be kind 😂 my first attempt at one of these reel things.For some reason I can’t & never have been able to add the chart or latest songs to my any of my videos on my fitness account which is very annoying 🤦‍♂️

All 4 kettlebell exercises from this mornings circuit.You perform each kettlebell exercise after every 1 minute of cardio

Round 1 4 x 1 minute rows
Round 2 4 x 1 minute run
Round 3 4 x 1 minute bike
Round 4 4 x 30s battle ropes

Kettlebell exercises as follows

15 x KB swings
10 x KB Clean & press on each arm.Do one arm before moving onto next
15 x KB rows
40s KB farmer walks as heavy as you can manage

03/10/2021

THE POWER OF EXERCISE 🏋️‍♂️💪

I’m okay I think 💭 is something I’ve been saying over the past few weeks.Let me explain why…..

I went to a charity event a few weeks back now & also follow someone on here who I don’t know personally but they have a local business & I like there outlook on life.What both these 2 things have in common are su***de & it’s triggered my feelings massively.I am trying to shake them off but I can’t & my eyes are watering writing this.

Seeing the devastation & pain that su***de leaves behind scares me & it really affects me when I see people struggling with the loss of someone close to them.It eats me up & I feel so bloody selfish that I contemplated it.That’s just how I feel & I just want to point out that it’s not selfish at all.I get it I really do

I thought about su***de for a long time & how I would do it but I never made plans to actually do it or made an attempt on my life.My sole reason if I’m honest was seeing my kids faces every time in my head but in the worst times sometimes I had to fight to see them little faces.

So these past 2 situations that have triggered me have made me push harder & harder at the gym.Exercise is what turned my life around 100% I can punch the s**t out of a boxing 🥊 bag & it won’t hit me back.I can lift heavy weights until I can’t lift them no more & then walk away from them on my terms.When I’m exercising there is not 1 dark thought in my mind.

Why do you exercise?

My main reason is for my mental health.The power of exercises is not to be under estimated

06/08/2021

Don’t forget boot camp tomorrow at Great Leigh’s Park (behind the village hall) 9am start £5 a session
Would be good to see lots of new faces 💪

05/07/2021

Just a reminder that my cancellation policy is now in place.I will be asking all my existing & any new clients to sign it once they’ve seen the terms & conditions.To those that have already signed it I just wanted to say thank you.Everyone has understood my reasons for it so far & it’s really appreciated

14/06/2021

Cancellation policy has just been drawn up & will take effect from Monday 5th July 2021.I will go through it & explain it to all my existing & any new clients.

I will be asking all my clients to sign a declaration over the coming weeks.

This is something if I’m honest I didn’t really want to do & am actually finding quite awkward but it has to be done given the past several weeks where I’ve actually had to turn people away & tell them I have no availability.After doing this I have then had clients not turn up, I’ve had no shows,no message to say they won’t be coming & to be honest the list is endless.

I hope you all understand & as always thank you for your continued support

09/06/2021

And our winner is...

JOSH!

A Big Congratulations!!!

Thank you to everybody that entered, as always your support never goes unnoticed!

Keep your eyes peeled for anymore competitions in the future👀👀👀

08/06/2021

Today is the last day Ladies and Gents to enter my competition to win a FREE PT session!!!

To enter:
1. Like this post
2. Tag 2 friends
3. Share this post

Winner will be announced tomorrow (9/6/21) at 8pm!

Don’t miss out!!!

07/06/2021

The benefits of a PT session...

1. 45minutes of intense training-

How many of you go to the gym but never feel you work as hard as you should? Motivating yourself can be hard at times, but having a PT session ensures you are working consistently at such a high level because I’m there every step of the way! I’m there to push you and keep up that energy throughout the whole session.

2. A variety of equipment is provided-

A variety of equipment is provided to suit your needs. Whether that be to target weight loss, build strength, or focus on a particular body part such as the legs or arms. As a PT it’s my Job to tailor a workout for you so that you not only enjoy yourself but also achieve your goals.

3. Correct technique to prevent injury-
Now this is a big one. These days it’s so common to hear of many injuries people get from being at the gym. And 9/10 it’s because you aren’t taught properly how to handle and use equipment. That’s what I’m there for! I’ve been trained to teach you the correct technique so that you can work hard without hurting yourself.

4. In depth Knowledge and Understanding

Sometimes it can be overwhelming at the gym, thinking of a routine and knowing what exercises to do to achieve whatever goals you have. That’s the beauty of a PT session- I think for you! I plan and schedule every session, so you can come along and just get stuck in.

So if you haven’t already message me if you’re interested in starting up a PT session. You also have the opportunity to enter my competition to win a FREE PT session which ends 9/6/21!
The competition can be found on my feed, or look out to enter on my story. Don’t miss out on that opportunity.

As always thanks for the support guys💪🏼
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05/06/2021

If you didn’t know already FairchildFitness has Instagram!!!
Please give us a follow and show the page a bit of love 💗

04/06/2021

Happy Friday Everybody!⠀
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As you can see from the picture this post is a little Friday motivation for you all. ⠀
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The man on the left would never in a million years think he could ever achieve what his buddy on the right has. Yet here I am, 3 years later feeling healthier both physically and mentally. ⠀
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It’s important to remind yourself where you started and how much you’ve achieved. Whether that’s weight loss, simply feeling fitter or improving your mental health. ⠀
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Look back at where you started and be proud of yourself, we’ve all got to start somewhere.⠀
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Keep smashing your goals - you’ve got this everyone 💪🏼💪🏼💪🏼⠀
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If you, or anybody you know would benefit from a PT session a group Bootcamp feel free to DM me:) ⠀⁣⠀⁣⠀⁣⠀⁣⠀⁣⠀