http://www.wearefitnessinc.com/

Fitness Inc., Bramhall (2025)

16/07/2025

Stop searching for the latest FaT bUrNiNg workout or secret exercises to ‘melt belly fat’…

They DO NOT exist

The truth is, no matter what you do in the gym, your body will always use more glucose for fuel, than fat…

Plus you have no control over what fuel source your body is using, or how many calories you burn during a workout… so it’s pointless worrying about this or trying to control it

You are far better off focussing your effort in the gym on getting stronger, fitter, moving better and feeling good

So that you feel the benefits of your training, beyond just fat loss and it makes you want to train more often

And it allows you to move more and be active outside of the gym…

*which is where you’re actually more likely to burn more calories anyway

Then focus on what you’re eating ⤵️

The magic happens when you maintain an energy deficit for a period of time, that forces your body to dip into it’s energy stores (fat) to meet your daily energy requirements

Do that for long enough and you’ll see the results you want from your training

Whenever you’re ready to get started, drop us a DM and lets have a chat about how we can help

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01/07/2025

Being able to lose fat, while eating MORE food is pretty much the dream, right?

Despite what you’re probably thinking after reading that (and what some PT’s will tell you), you can’t reset your metabolism, or fix it, or eat more calories and lose fat

You HAVE to be in an energy deficit to lose fat…

However, if you can eat a larger volume of food, be able to feel satisfied after meals, then you’re more likely to cut out the little snacks, or picky bits, or sneaky calories you don’t realise you’re having…

Reducing overall calorie intake and allowing you to maintain a calorie deficit

Here’s how to do it…

1️⃣ Base your meals on a decent helping of protein - this has the biggest impact on feelings of satiety after meals

2️⃣ Pad meals out with veggies - no one ever gained fat from vegetables; they’re really low in calories (and contain loads of nutrients you need to be healthy), so the wider variety you can eat the better

Plus snack on fruit, like melon or berries; not only do you get a sweet taste, they’re really low in cals - 300g of melon is only 100kcals!

3️⃣ Go for more fibrous carbohydrates; think potato (with the skin), lentils, beans, couscous and the likes…

Fibre slows digestion, helping you to feel full, as well as sustain energy levels and prevent energy crashes

Think of it like going shopping in the sales - you can make your calories go further

Whenever you’re ready to start putting in place the habits you need to maintain a healthy diet and start seeing results from your training, drop us a DM and lets have a chat

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27/06/2025

When Cass came to us, he was feeling frustrated with his lack of results in the gym

He’d been getting the odd plan from PT’s or mates who wanted to help, but without a proper structure and some accountability, he wasn’t seeing results, motivation would wane and his attendance at the gym would become rather inconsistent…

Although he’s only young, Cass works long hours, so we kept it simple from both a training and nutrition perspective…

He committed to going to the gym 4x a week; 3 evenings a week and once at the weekend

Once he had a set structure to follow, along with check-ins each week to make sure that he felt comfortable with exercises, technique and making progressions in what he was lifting each week, he started to enjoy the gym and this has become a consistent fixture in his week… he’s hardly missed a session, in the time we’ve been training together!

From a nutrition perspective, we started off by getting him to plan his meals for the week ahead, so he just prepped a couple of batches of meals at a time and didn’t have to either spend hours in the kitchen each day cooking, or having stacks of Tupperware with identical meals in the fridge for the week!?

We also looked at simple recipes, so he could keep protein up, include plenty of veggies, in nice tasting and calorie controlled meals…

We then got him to track everything he was eating and over time, as he started to see results and motivation increased further, looked at calories and a protein target

❌ He didn’t have a set meal plan he had to stick to rigidly
❌ He didn’t have a daily calorie goal
✅ He did have a daily protein range to aim for (to make sure he was building muscle and feeling full)
✅ He had a calorie range for the week, so that HE could decide when he wanted to relax food choices and enjoy going out with friends, or a meal out with his girlfriend

Whenever you’re ready to start making simple changes to build YOUR healthy lifestyle, and see results like this, drop us a DM and let’s arrange a time to have a chat

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17/06/2025

What should you do if you’ve hit a plateau with your fat loss?

1️⃣ Start tracking absolutely everything you’re eating and drinking, no matter how small or insignificant it may seem

As ‘good’ as you feel you’re being with your diet, chances are if you’ve hit a plateau, then you’re taking in more calories than you realise…

The little bits you pick at off the kid’s plates…
The odd biscuit you sneak with a coffee during your meeting at work…
Even the couple of little choccies you nick as you pass the cupboard…

They might not be many calories on their own, but they probably add up across the days and weeks to more than you realise

Also, portions and calories don’t always match up… take nuts for example, a healthy food, with loads of nutrients, but also loads of cals, so you can feel like you’re making a good choice, but it might be slowing your fat loss progress

2️⃣ Track every workout I do, in terms of the sets, reps, weights lifted etc…

When it comes to losing fat, at the end of the day, it’s a case of ‘eat less, move more’…

Now that’s obviously over-simplistic and it’s not exactly helpful or easy to just go and do

So by tracking your workouts, you can make sure that you’re being consistent with getting in the gym each week and by aiming to progress reps/weight lifted, you’re getting the most out of each session

3️⃣ Track how many steps you’re doing on a daily/weekly basis

This is the easiest way to burn more calories, so by aiming to increase your general activity outside of the gym, you’re doing everything you can to positively impact the ‘calories out’ side of the equation

By tracking all this, it gives you some objective data and an overview of your diet, training and overall activity, which can help you decide on specific methods of reducing your calorie intake or increasing your expenditure…

If you’ve hit a plateau with your training and ready to start seeing the results you deserve in the gym, drop us a DM and let’s have a chat about how we can get things going again

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12/06/2025

The best time to plant a tree was 20 years ago… the second best time is today

Same goes for strength training

Getting stronger isn’t necessarily about just shifting bigger weights around the gym

1️⃣ It’s about making your stronger, more mobile and able to function better outside of the gym

Whether that’s running around and picking up the kids, playing a sport, or just feeling like you can get out of chairs or go up and down the stairs without your knees creaking…

2️⃣ It’s going to help protect against metabolic issues such as type II diabetes, high blood pressure and even dementia

Because lifting weights helps to offset the inevitable muscle loss that comes as we age (once you get past about the age of 30!?), it gives your body more storage capacity for glucose (sugar) and after you’ve lifted weights, it forces your body to get better at shuttling glucose from the blood, into muscle cells

This helps to maintain insulin sensitivity and protect against metabolic conditions… especially when combined with a healthy diet

3️⃣ If you’re looking to get in shape and feel good in your swimmers on the beach, then lifting weights and aiming to build muscle is going to help you look leaner and more toned

4️⃣ A well thought out strength training plan can help to prevent risk of injury, as well as help you recover from previously injury

5️⃣ Strength training AND aerobic work, when combined is more beneficial for heart health, than just cardio alone

This is why we base all our programmes for clients around strength training…

Whether that’s when they’re in the gym with us, or training on their own (yep, they have programmes to do outside of our sessions, as well)

No matter what age you are, you’ll benefit from some form of strength training…

Just ask Les here - 81 years young and still pushing to improve every week 💪🏻

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29/05/2025

The gym isn’t somewhere you have to go to sweat out your nutritional sins

Just because you had a take out last night, it doesn’t mean you have to get in the gym today to it burn off

Nor is it the place to go and burn a few calories in anticipation of the meal and drinks you’re going out for at the weekend

Sure you burn calories when you’re training, but it’s not as many as you’d think and more importantly, it’s NOT one of the main benefits of the gym…

If you see the gym as punishment for what you ate and drank, or as a way of burning a load of calories before a heavy weekend, it’s no wonder you don’t enjoy training and keep feeling like you’re falling off the wagon

Whenever you’re ready to start enjoying your training, feeling fitter, stronger, healthier and seeing the results of being consistent with it, then drop us a DM and let’s have a chat

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27/05/2025

We know that to lose fat, you have to maintain a calorie deficit…

But that doesn’t mean that you HAVE to count calories; it’s not the easiest thing to do at times, it can be time consuming, or you might just not want to

So have a swipe ➡️ for 3 ways you can reduce your calorie intake, without feeling like you’re starving yourself

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22/05/2025

Awesome day on Sunday, running the Manchester 10k

Days like this are the reason I love training people…

Seeing them all achieve really good times, especially Cass breaking the hour mark on the first 10km he’d ever run!

Then to enjoy a few well earned drinks and have a good laugh

This is what it’s all about 👌🏻

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17/04/2025

One of the biggest reasons you’re not seeing results from your training is that you see yourself as either being ‘on it’ or ‘off it’…

As tough as this sounds, you’re pretty much never going to be able to be 100% perfect with your diet and training

Life will throw up curve balls; work will get busy, kids will put more demands on your time, which can make getting in the gym a challenge, plus there’ll be times when it feels like you have something on every weekend that makes it really hard to control your diet

It’s times like these when it’s easy to feel like you’ve ’fallen off the wagon’ with your diet and training and let things slide

At times like this, it’s about putting the focus on what you can do with the time you have and controlling the things you can control

If you don’t have an hour for your workout, just do 30mins…
If you can’t get in the gym, can you get out for a run?
Can you go for a walk between meetings at work?
Can you choose the lowest cal/highest protein sandwich with fruit for the meal deal you might have to grab on the go?
Plan and prep the meals that you can be in control of, to get some nutrients in and allow a buffer of cals for the meals you can’t be in control of…

Then when things calm down and again and you have fewer demands on your time, then you can shift back to doing more in the gym, following your specific programmes again and being in more control of your diet

By doing this, you might still be able to make some progress, even while life is hectic… if not, worst case scenario is you just maintain weight/fat loss and then it’s easier to get back to normal again and start seeing progress again

Whenever you’re ready to start getting more consistency with your diet and training and stop feeling like you’re falling off the wagon all the time, drop me a DM

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01/04/2025

❌ ‘Dieting’ and ‘exercising’, it’s just a short term solution, that keeps yourself focussed on moving more and eating less, to try and burn calories and lose a few pounds

It’s no wonder that you don’t stick to it…

✅ Train to get stronger, fitter and perform better
✅ Understand energy balance and that you need to maintain a calorie deficit to lose fat
✅ Eat adequate protein, plenty of veggies, fibre and fruit to feel good and promote good health

Work to build habits to help you do this consistently, as part of the way you live your life

And you’ll never feel like you need to ‘diet’ again in your life

Whenever you’re ready to get the most out of your training; get stronger, fitter, healthier and in the shape of your life, drop us a DM and lets have a chat about how we can help

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30/03/2025

Happy Mother’s Day to all the strong mums 💪🏻

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25/01/2024

Being consistent with your diet and training does NOT mean being perfect with them everyday, or every week,

It doesn’t mean that you always have meals prepped, hit your calories every day and get all your workouts in every week…

It’s about avoiding that all or nothing approach and being ‘on it’ or ‘off it’ with your diet and training,

You will have bad days or even weeks, when work is hectic, or the kids are ill, or you just don’t feel that motivated, or whatever…

Being consistent means not writing those weeks off completely, then having to almost ‘start again’ a week (or weeks) down the line,

it might mean switching meals around because an unexpected meal out has been booked

Or you have to work late, so need to shuffle times around to fit your workout in later on in the week

Or you might have to travel with work, unable to get in the gym, so aim to squeeze an extra on in the week before and/or after,

If you’re constantly striving to be perfect, then you’re likely to feel frustrated pretty quickly because it’s unachievable…

But if you aim to keep things at a level that might be about 80% perfect, then you can maintain it, there or there abouts, even when life gets busy

Whenever you’re ready to get off the ‘all or nothing’ rollercoaster, drop us a DM and lets have a chat about how we can help you build a healthy lifestyle and be more consistent with your diet and training

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Fitness Inc.

16/07/2025

01/07/2025

27/06/2025

17/06/2025

12/06/2025

29/05/2025

27/05/2025

22/05/2025

17/04/2025

01/04/2025

30/03/2025

25/01/2024

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