http://www.wearefitnessinc.com/

Fitness Inc., 5C Woodford Road, Bramhall (2025)

09/10/2025

Your weight will fluctuate… that’s completely normal

It won’t go down linearly, some days it will drop, others it will go up…

But as long as the general trend is heading down, then you’re on the right track

What happens, if you go away for a few days, though? Or you have a bit of heavy social weekend?

You jump on the scapes at the start of the next week and the scales of taken a bit of a jump up

Here’s the thing though…

If your weight takes a jump of a good few pounds over a short period of time, like a few days, then it’ll come off in a short period of time, as you get back into you ‘normal” eating habits again

That’s because it’s NOT fat gain

It’s mostly water being retained from eating more carbs,
More food in your digestive system
And then maybe a tiny bit of fat

So next time you jump on the scales and there’s been a bit of a jump in your weight, don’t panic… you haven’t suddenly gained fat… just get back into normal eating and training habits again and watch it drop off, almost as quick as it went on

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02/10/2025

So Joe Wicks is back on TV again, this time with a ‘documentary’ explaining how a protein bar could kill you… yep, you read that right… a protein bar!?

Why he chose a protein bar to front this campaign against ultra processed foods (UPFs), I’ve no idea… I can think of numerous other foods he could’ve picked

Now trying raising awareness of the potential negative health effects of UPFs may seem like a noble crusade and like he’s trying to help

But he’s going about this in a VERY problematic way

He’s creating a false dichotomy where certain foods are vilified and seen as ‘bad’ without any wider context and this can create unnecessary fear around foods

This type of narrative around foods actually makes it HARDER for you to maintain a healthy diet as it unnecessarily narrows your food choices you feel you can eat

Here’s what he should be telling you:

1️⃣ UPFs are generally categorised on a sliding scale, so it’s not as simple as saying processed foods = bad and whole foods = good

2️⃣ UPFs are generally higher in calories and lower in nutrient value… so rather than it being the foods cause health issues, it’s more likely that they’re easier to overeat on, which leads to fat storage and in turn potential metabolic health issues

3️⃣ The wider context of your diet as a whole matters more…

If you’re diet contains lots of UPFs, then you’re likely to be overeating on calories, have a diet higher in saturated fat compared to unsaturated fats, missing out on vitamins, minerals and eating a diet low in fibre…

However if your diet is mostly whole foods; lean meat, oily fishes, plenty of colourful veg, fruit, fibre and more unsaturated fats… then having a take out at the weekend, or enjoying some chocolate, then those foods aren’t going to kill you

The scare mongering tactics might get the clicks on social media and get the TV gigs, but unfortunately health, fitness and nutrition is a lot more nuanced

25/09/2025

You don’t need a new diet

You already have a diet… it’s the foods that you habitually eat (don’t believe me, go and look it up in the dictionary)

The problem you have is improving your diet; reducing calories, without feeling like you’re starving yourself, making it work with what the rest of the family will eat, fit around your social life AND being able to make it consistent

There’s a couple of things we do with clients that help with this:

1️⃣ Simplify what you’re doing

There’s never been more info out there about diets and nutrition… probably too much and it’s baffling you

What we do is cut through the garbage and work with you to identify specific actions that will have a big impact on your health and weight loss

Often that’s looking at ways to get you eating more protein, veggies and fibre

And making that that into meals that taste good, are easy to prep and the rest of the family will eat, as well

2️⃣ Plan ahead - partly to make sure you stay ‘on track’ but mainly to make your life easier

If you can have a few stock meals that are easy to prep in bulk, that you can prep easily around work and have some ‘short cuts’ to help you on the days when you’re busier with work or kids

Then you’re more likely to be consistent with your diet, avoid ‘falling off the wagon’ and see the results you want from your training

Swipe ➡️ to see some of the meals that we/clients often eat

And whenever you’re ready to start building some simple habits to become more consistent with your diet and start seeing results, drop us a DM and lets have a chat

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23/09/2025

Want to shift a few pounds, but don’t want to count calories?

I got you…

While you definitely need to understand that calories count and that you’re trying to maintain a calorie deficit for a sustained period of time, there’s a few things you can do to achieve this, without having to download MyFitnessPal and start weighing out everything you eat

Aim to fill half your plate with vegetables - while we go on about protein being filling, vegetables, as well as being packed with the nutrients, are so low in calories they’re good to pad out meals, without the fear of overeating on calories

*bonus tip - fibre is good for this as well; beans, lentils, whole grains, as well as fruit and veg help to slow digestion and keep you feeling satisfied after meals

Which in turn can help you to cut out unnecessary snacking - if you feel full after meals and cut out snacks, that can be a big chunk of calories cut from your daily intake

Keep an eye on calories from drinks - we’re probably aware of booze not being great for fat loss, but your lattes/cappuccinos/frappes from Costa, your ‘healthy’ smoothie with nuts, seeds and fruit juices can all be adding more calories than you realise to your diet

Finally, I’d still recommend keep a note of everything you’re eating and drinking, even if you’re not counting the calories from these - it can still help to give you a better view of your diet as a whole… then if you do hit a plateau, you have something to help make decisions on how to get things going again

Whenever you’re ready to start getting the results you deserve from your training, drop us a DM and lets have a chat about how we can help

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16/09/2025

If you see your training (and diet) as something to be done for a few weeks or months, as a means to an end, before going ‘back to normal’… you’re missing the point

The benefits of health and fitness come from what you do consistently, not what you do sporadically

As cheesy as it sounds, health and fitness is a constant journey you’re on, not a destination you reach

You have to keep going to the gym, maintain a healthy diet, tweaking and evolving what you’re doing so that they stay a constant in your lifestyle and fit in with everything you have on with work, family and socially

Whenever you’re ready to start building the habits you need to make training and a healthy diet a consistent part of your lifestyle and to start seeing and feeling the results of this, drop us a DM and lets have a chat about how we can help

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09/09/2025

You’re not inconsistent with your workouts because you’re lazy…

You miss workouts because you’re overloaded and feel like something needs to give

And all too often it’s your training that gets pushed until ‘tomorrow’ or ‘next week’

This is why an ‘all or nothing’ approach; a strict plan in the gym, hours of cardio, along with a rigid meal plan, isn’t going to work for you…

You need a system that’s built for YOU and your reality; one that’s flexible and can function around your hectic work and family life

You also need some accountability; you’ve ’fallen off the wagon’ so many times, you’ve got used so used to it, you’re expecting the same things to happen again

So next time life throws you a curve ball, you need someone there to help you adapt the plan and make sure you don’t let yourself off the hook

This is exactly what we do with clients…

Whenever you’re ready to feel stronger, leaner and more in control of your diet and training, drop us a DM and lets have a chat

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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

…

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

…

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

…

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

…

Fitness Inc.

09/10/2025

02/10/2025

25/09/2025

23/09/2025

16/09/2025

09/09/2025

16/07/2025

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27/06/2025

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