Habit-Gainz, Cathays Park, Cardiff (2025)

27/06/2025

KICKBOXING FOR BEGINNERS - Added to your studio programmes in the app :D

We're finally here, we've started to add kickboxing to our Habit-Gainz app 🥊. First up:

Build fitness. Learn skills. Gain confidence. GET SOME! This 6-week programme is designed for complete newbies looking to kickstart their fitness journey / have a quick blast workouts through the dynamic world of kickboxing.

No equipment, no ego, just progress. You’ll train 3 times per week, combining basic punches and kicks with bodyweight strength and conditioning. Each session blends technique, movement and sweat, perfect for burning calories, learning proper form, and developing coordination, balance, and core strength. Whether you're aiming to improve your fitness, build momentum or just switch up your training, this programme is your starting point.

✅ What You’ll Learn:
Fundamental basic punches
Front Kicks
Shadow Boxing
Up your fitness levels
Short doable workouts!
A great mix to keep you busy.

Get inside the app and start this great programme. Not a member yet? £5.99 per month still, a no brainer :D

Much More Kickboxing to come. LETS GO!

24/06/2025

💥 Ever feel like you're stuck
in a loop?
👉 You start a new fitness plan, full of motivation…
👉 You smash it for a week…
👉 Then life gets busy, you skip a few days…
👉 Before you know it, you’ve “fallen off” again.

😔 Sound familiar?

You’re not lazy.
You’re not unmotivated.
You just don’t have a system that works with your life.

That’s where HabitGainz comes in.

We don’t just throw you workouts.
We help you build the habits that lead to real, lasting
change.

✅ Effective workout programmes you can do at home
or in the gym
✅ Meal plans tailored to your goals (muscle gain, fat
loss, energy, or structure)
✅ Track your daily progress so you actually stay
consistent
✅ On-demand programmes you can follow at your
pace, no pressure, no guilt
✅ 1:1 support within the app if you want to ask a
question.
✅ 121 Private Coaching, Online options :D

💡 It’s built for real people with real lives, jobs, stress,
families, and fatigue.

All for just £5.99/month. ( Personal Coaching will be
separate )
No contracts. No gimmicks. No fluff.
Just a clear path to results.

🔁 If you’ve tried and “failed” before —
It wasn’t you.
It was the plan.

Let’s change that together.

➡️ Try HabitGainz today. Your first week is on us.

19/06/2025

💧STAY HYDRATED HABITGAINERS! 💧

IT'S BLOODY BOILING OUT THERE! Make sure you got the goods!

Water isn’t just important, it’s essential to your health, energy, and performance. Whether you're training hard, working long hours, or just getting through these hot days... hydration matters more than you think.

🔹 Did You Know?
You can lose up to 1-2 litres of water per hour through sweat during intense training, even more in hot conditions. And by the time you feel thirsty, you’re already dehydrated!

🔹 Performance Drops Fast
Just 2% dehydration can result in:
⚠️ Reduced endurance
⚠️ Slower reaction times
⚠️ Increased fatigue
⚠️ Poor decision-making
⚠️ Higher risk of injury

🔹 Side Effects of Dehydration

Headaches
Brain fog
Dizziness or light-headedness
Dry mouth
Muscle cramps
Slower recovery
Mood swings & irritability
Digestive issues
& you could grow extra limbs from your face...

💡 Top Tip:
Don’t wait to feel thirsty. Aim for around 2.5–3 litres a day as a baseline, more if you're active or sweating lots or if it's like Benidorm on your doorstep! Add electrolytes in if you’re training hard or in the heat!

P.s we've ran out of water bottles at the dojo haha, my bad, bring a bottle and use the tap where needed until I re-stock (y)

Stay ahead of the game. Hydrate like a pro. 💪💦

16/06/2025

PKA ONLINE VOL 2 COMING SOON!

We've started recording and the basic kickboxing programmes will be available soon. 😁

These programmes will be available on our Habit-Gainz app. Some members have it for free, and others can have it for £5.99 per month, a no brainer few quid for epic fitness results, including nutrition ( lots more nutrition to come too ). 😃

14/06/2025

WOW WOW WOW 😍

Sarah's Transformation!

Sarah is a close friend of ours and over the last 18 or so months has transformed her health and fitness 🤩. A mam of 1 child, 1 husband, fibromyalgia and life to deal with, and a full time job, has shown that with determination and grit 'THAT YOU CAN' have a transformation that leads to epic results!

Sarah got herself on a weight loss journey to seek out a healthier version of her, and she's been nothing short of amazing throughout!

Our Coach Chelsea ( One of Sarahs best friends ), worked well together to motivate and support each other through this journey, with Sarah signing up to a gym that gave her some very tough workouts to plough through, and the best part, Sarah only ever went back for more 💪. When Sarah couldn't attend these fitness sessions she nailed brutal home workouts instead, with a no mercy attitude towards getting the results she wanted.

All in all, Sarahs 'before and after' pic speaks volumes for her successful journey thus far, and as Paragon and close friends, we will continue to support Sarah when ever needed so that she can continue her excellence towards "shred city" 😁.

Well done Sarah, we're very proud of your incredible results and self motivation to make this transformation happen, we also thank you for allowing us to share this awesomeness that will truly motivate and inspire many others 🤛. Keep smashing forward and we'll look forward to watching your fitness journey continue 🖤

Lets give Sarah some high fives and loves in the comments please guys, SHE DESERVES IT FOR SURE! What immense results! 🙏👏👏👏

02/06/2025

Hey Champs, happy Monday...hopefully? :D

I'm setting a load of people up to Habit Gainz this week, who wants in?

Habitgainz will be that little extra to your arsenal of tools that will make a big difference to your results. Use it to perform your outside dojo routines, to keep track of your stats and to stay accountable, it's a great app and I'm constantly trying to make it better year on year :D. I'm hoping to get a load of kickboxing stuff on it at some point!

With some of our new value structures you may be entitled to it for free, but if not, £5.99 a month it is :D. If you want to check it out in a little more detail, check out this website:
habitgainz.co.uk
And of course, if it's free to you, what you waiting for? Comment below if you'd like to get set up :)

Coach Tom 🥊

28/05/2025

💪 Why You Need More Protein in Your Life

Protein isn’t just for bodybuilders, it’s for anyone who wants to burn fat, build muscle, stay full, and feel strong!

Here’s why high-protein living works:
✅ Helps build and repair muscle
✅ Keeps you fuller for longer (goodbye cravings)
✅ Boosts metabolism naturally
✅ Supports recovery after workouts

Aim for a source of protein with every meal, think chicken, Greek yogurt, tofu, eggs, or a quality protein shake :D

Want high-protein meal plans with recipes, macros AND MyFitnessPal barcodes?

🔥 They’re all inside the HabitGainz app 👀

🚀 Start your FREE week now: habitgainz.co.uk

26/05/2025

IF YOU COULD ONLY PICK ONE TYPE OF WORKOUT TO DO FOR THE REST OF YOUR LIFE, WHAT WOULD YOU CHOOSE? 😵

Examples: Cycling, Running, Weights, Cardio, Sport specific etc

10/05/2025

Some people say,
"Cash is King"

I say..

"Condiments are King"

🤣

What are your favourite condiments? Have you found any magic sauces that have saved you 100s of calories every week?

08/05/2025

QUICK UPDATE ON COACH TOMS BULK! 💪

So I'm now 6 months in to a bulk, has it been perfect, absolutely not! Lol. It's not usually my go to in health and fitness and over the years I've only gone through a few bulk phases ( I'm an endurance / kickboxing athlete first ). However it's been a good learning curve and I'm the heaviest I've ever been in my life currently 😳.

Pros to the last 6 months:

✅ Feeling stronger, pushing heavier
✅ Punching harder, lol
✅ Looking better in some tshirts XD
✅ Added muscle, but not loads, I'd say there's a tad to much added extra fat there for when I've gone off track a tad ( the shred will show all )
✅ The wife says she prefers it, not sure what to think of that tbh, lol.
✅ I've stuck to creatine every day since the start, haven't missed to many days.

Cons to the last 6 months:

⛔️ I'm not a fan of the added weight to my love handles and gut.
⛔️ I have found eating a surplus hard at times and as always, the protein levels are hard work, as disciplined as i am, it gets tough for sure, and I like carbs more, just like most 😅
⛔️ I can actually feel the weight in everyday life, I get used to it a bit and then go back to feeling it again, and that's effected transitions in other fitness elements and my back has ached from the front end load! Maybe dirty bulk has come in to play a bit to much at times.
⛔️ I'm not a fan of what I'm seeing in the mirror as I'm used to being lean, but I'm not crying about it either, bulks a bulk!
⛔️ I'm hotter, and I mean temperature wise XD. I certainly felt more warm with these extras layers on these past few months lol.
⛔️ All my clothes feel tight and horrible, I've gone from wearing medium easy enough in the main, to XL, but haven't bought any extra clothes because, why waste 😆
⛔️ And lastly, my cardio sucks, which I'm not used to, having done lots of cardio specific training over the last decade. Again though, I expected this as I'm putting my available training hours more so into the weights.

SO WHAT HAPPENS FROM HERE:

I said to myself I was going to stick to it this time, and I have. I said I'd go to around July and then start a cut, along side adding back in cardio to prepare for the World Championships in October. I'm currently phasing into this and will continue towards July to see what happens. When I started this last Oct, I thought I'd push towards 90kg if I could, to feel it out, again, I've never really been heavier than 80kg and even then it was because of a holiday or xmas period etc haa, so 90 kg I feel like is a good goal, but I can't see the muscle loading on any faster between now and then, so we'll see what happens :). I'm sure what will suck more, this bulk, or the shred that I keep avoiding to think about 🤣

Pics attached - One done about a week ago and the other showing the change between the start and now :)

Any questions, please fire away. Keep crushing those goals Champs!

Coach Tom

07/05/2025

FALLEN OFF THE WAGON OVER THE PAST FEW YEARS?
You’re not alone, it happens, we’re human!

But here’s the truth: you can turn it all around. Through fitness, structure, and real support, your body & mind changes, which brings clarity to the next stages of your life. 🧠💪

This transformation in the pic attached, wasn't made over night, we're looking at around 18 - 24 months, and to some, that doesn't sound like a fun plan XD, but truth is, you'll spend a lot more time contemplating and going backwards if you don't at some point choose to make change. Working hard and smart for even 6 months could change the rest of your life!

GET SOME OF THIS:
🔥 1:1 Online Personal Coaching with Coach Tom ( 15+ years of experience ).
✅ Custom programme and evaluations.
✅ Nutrition & goal tracking.
✅ All through our Habitgainz app too help you through tracking, programming and keeping in touch with Tom.
✅ Get Support that actually cares, in and out of workout times.

⚠️ Only a few spaces available every month

💥 Get the app alone for only £5.99 a month or get 121 personal coaching for our current offer of £150 for 6 weeks.

📞 Free online consult with Coach Tom online before you spend a penny!

▶️Message us today to get the momentum flowing, we have your back!

You’re one choice away from your comeback. LETS GO! 🥊

06/05/2025

Did you know, most of the energy you require today, is derived from nutrients that you ate ( and stored ) yesterday, the day before, and the day before that.

Interesting hey 😎

Habit-Gainz

27/06/2025

24/06/2025

19/06/2025

16/06/2025

14/06/2025

02/06/2025

28/05/2025

26/05/2025

10/05/2025

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06/05/2025

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