Integra Fitness

Integra Fitness 🥇 Fitness M Pro🥈Muscle M Pro 2019 🥇Euro Muscle M & overall,🥇Muscle M&BB UK, MuscleM Pro world 🥈 All our plans are tailor made to suit your needs and lifestyle.

Integra Fitness is a successful personal training, life coaching and professional nutritionist based in Cardiff. Fun methods of training and the best nutritional advice combined with positive energy will help you look and feel the way you always wanted to, giving you a whole new outlook on life!

12/04/2026

It might come down to the basics you’re missing—knowledge, direction, or a starting point.
Let’s break down the elements that could be holding you back and how to fix them.

Nutrition: fueling for macros, micros, and consistency
Nutrition and the right nutrients can fulfill both macro and micronutrient needs.
You might be eating good food but be inconsistent: Mon-Thu on point, Fri downhill, weekend chaos.
You could be in too deep a deficit, sacrificing lean tissue and those curves you’re aiming for.
Not sure what foods to eat or how much? The guidance you need is simpler than you think.
Hormones, medical conditions, stress, and rest all influence progress.

Hydration: the often-forgotten foundation
Daily water intake matters more than you might realize for performance and recovery.

Training structure: aligned with life
Your plan should fit your lifestyle. With so many options out there, the key is finding the one that sticks for you.

Are you facing challenges?
🔹 Struggling to see results despite putting in effort
🔹 Unsure where to start or how to progress
🔹 Confused about what routines or nutrition plans are right for you
🔹 Managing hormonal or medical concerns
🔹 Feeling nervous about starting but eager to make a change
🔹 Short on time but seeking effective strategies
🔹 Looking for expert advice on nutrition, supplements, or training
🔹 Not seeing the results you want with current programs
🔹 Preparing for a special event — wedding, holiday, photoshoot, or other
🔹 Committed to becoming your healthiest, most confident self

If this resonates, send me a DM with “STRONG” to discover how I can support your own transformation journey. Let’s make your goals a reality!

Today was about working around a tender back mobilty and isolation, this little finisher although light (recovery) felt ...
26/11/2025

Today was about working around a tender back mobilty and isolation, this little finisher although light (recovery) felt beautiful

Are you facing challenges?
🔹 Struggling to see results despite putting in effort
🔹 Unsure where to start or how to progress
🔹 Confused about what routines or nutrition plans are right for you
🔹 Managing hormonal or medical concerns
🔹 Feeling nervous about starting but eager to make a change
🔹 Short on time but seeking effective strategies
🔹 Looking for expert advice on nutrition, supplements, or training
🔹 Not seeing the results you want with current programs
🔹 Preparing for a special event — wedding, holiday, photoshoot, or other
🔹 Committed to becoming your healthiest, most confident self

If this resonates, send me a DM with “FAT LOSS” to discover how I can support your own transformation journey. Let’s make your goals a reality!

5 weeks into shingles and coming back from injury - myself and decided to test the lungs get a sweat on with a mix con...
26/11/2025

5 weeks into shingles and coming back from injury - myself and decided to test the lungs get a sweat on with a mix conditioning session

Struggling with the shingles virus i found this session very hard and tiring after training shoulders for an hour just before. Big T is coming back from a shoulder injury so we’ve worked this session smart with movement and mobility

Are you facing challenges?
🔹 Struggling to see results despite putting in effort
🔹 Unsure where to start or how to progress
🔹 Confused about what routines or nutrition plans are right for you
🔹 Managing hormonal or medical concerns
🔹 Feeling nervous about starting but eager to make a change
🔹 Short on time but seeking effective strategies
🔹 Looking for expert advice on nutrition, supplements, or training
🔹 Not seeing the results you want with current programs
🔹 Preparing for a special event — wedding, holiday, photoshoot, or other
🔹 Committed to becoming your healthiest, most confident self

If this resonates, send me a DM with “FAT LOSS” to discover how I can support your own transformation journey. Let’s make your goals a reality!

This Chest finisher of the day was 70 minutes deep, 888 calories burned. The secret? Varied stimuli to shock the body an...
26/11/2025

This Chest finisher of the day was 70 minutes deep, 888 calories burned. The secret? Varied stimuli to shock the body and spark adaptation. If your workouts are the same every week, you’re training for yesterday. Mix it up and push past plateaus.

Online Coach | Certified Professional Nutritionist
Helping you lose fat, gain lean tissue & confidence, feeling your best
Programs that fit YOUR life: time-efficient, science-based, results-driven
DM “FATLOSS” to begin your journey

Lauren’s 90-day fat loss: -17 lbs, full of energy, and stronger than ever. Working with her online has been a privilege ...
26/11/2025

Lauren’s 90-day fat loss: -17 lbs, full of energy, and stronger than ever. Working with her online has been a privilege as her professional nutritionist and coach.

Online Coach | Certified Professional Nutritionist
Helping you lose fat, gain lean tissue & confidence, feeling your best
Programs that fit YOUR life: time-efficient, science-based, results-driven
DM “FATLOSS” to begin your journey If you want results that fit your life.

Client Transformation Success 🔥This is Stevie’s recent phase — and what a journey it’s been! We’ve worked together for j...
26/11/2025

Client Transformation Success 🔥

This is Stevie’s recent phase — and what a journey it’s been! We’ve worked together for just over a year, and his results speak volumes about the quality of my coaching. 💯

With 26 years of experience, research, and education in nutrition, coaching, psychology and transformation, I tailor personalised plans that deliver real, sustainable results. Stevie gained 11kg of lean muscle naturally, while leaning out growing his weak point in legs incredibly — a testament to the proven strategies I use. Just last month, I shared a reel from a specialist suggesting natural muscle gain at around 1lb per month — Stevie’s progress far exceeds that, showing what’s truly possible with expert guidance. 🚀

Whether you’re aiming to gain lean tissue, lose fat, or both, I’m here to guide you every step of the way. If you’re serious about transforming your body and life, let’s make your goals a reality.

Are you facing similar challenges?
🔹 Struggling to see results despite putting in effort
🔹 Unsure where to start or how to progress
🔹 Confused about what routines or nutrition plans are right for you
🔹 Managing hormonal or medical concerns
🔹 Feeling nervous about starting but eager to make a change
🔹 Short on time but seeking effective strategies
🔹 Looking for expert advice on nutrition, supplements, or training
🔹 Not seeing the results you want with current programs
🔹 Preparing for a special event — wedding, holiday, photoshoot, or other
🔹 Committed to becoming your healthiest, most confident self

👉 DM me now to start your lean muscle gain journey
👉 Or to kickstart your fat loss transformation

Your best version is waiting. Let’s do this! 💥

Elle came to me before her honeymoon with a goal to drop body fat and reshape her physique. And wow — she absolutely cru...
31/05/2025

Elle came to me before her honeymoon with a goal to drop body fat and reshape her physique. And wow — she absolutely crushed it! 💪

We tailored her nutrition and training plan to perfectly suit her goals, and the results speak for themselves: she dropped 26.5 lbs of body fat and achieved the toned, confident look she wanted.

Remember, anyone can “lose weight,” but true transformation comes from shaping your body while optimising health and hormones — that’s where the real magic happens! ✨

Are you facing similar challenges?
🔹 Struggling to see results despite putting in the effort?
🔹 Unsure where to start or how to keep progressing?
🔹 Confused about routines, nutrition plans, or supplements?
🔹 Managing hormonal or medical concerns that impact your progress?
🔹 Nervous but eager to make a change?
🔹 Short on time but want effective, sustainable strategies?
🔹 Looking for expert guidance tailored just for YOU?
🔹 Not seeing results with your current routine?
🔹 Preparing for a special occasion — wedding, holiday, photoshoot — or just ready to feel your best?
🔹 Committed to becoming your healthiest, most confident self?

If any of this sounds familiar, send me a DM with “FATLOSS” — and let’s explore how I can support your personalized transformation journey. Together, we’ll turn your goals into reality! 🚀

🌟 Embarking on a Transformation Journey 🌟I have the privilege of guiding a client through an incredible transformation —...
24/05/2025

🌟 Embarking on a Transformation Journey 🌟

I have the privilege of guiding a client through an incredible transformation — so much so that we decided to strip away excess body fat, and she ended up dropping 29 lbs. 🎯 Her progress has been inspiring, and I can’t wait to share her growth phase in my next post. But trust me, we’ve achieved even more since then!

Are you facing similar challenges?
🔹 Struggling to see results despite putting in the effort?
🔹 Unsure where to start or how to keep progressing?
🔹 Confused about routines, nutrition plans, or supplements?
🔹 Managing hormonal or medical concerns that impact your progress?
🔹 Nervous but eager to make a change?
🔹 Short on time but want effective, sustainable strategies?
🔹 Looking for expert guidance tailored just for YOU?
🔹 Not seeing results with your current routine?
🔹 Preparing for a special occasion — wedding, holiday, photoshoot — or just ready to feel your best?
🔹 Committed to becoming your healthiest, most confident self?

If any of this sounds familiar, send me a DM with “FATLOSS” — and let’s explore how I can support your personalized transformation journey. Together, we’ll turn your goals into reality! 🚀

This young lady, at 58, absolutely crushed her Phase 1 — dropping over 30 lbs! 🎉 She enjoyed the process, loved the food...
24/05/2025

This young lady, at 58, absolutely crushed her Phase 1 — dropping over 30 lbs! 🎉 She enjoyed the process, loved the food she was eating, and got the results she was aiming for. 💪🏽

Are you facing similar challenges?
🔹 Struggling to see results despite effort
🔹 Unsure where to start or how to progress
🔹 Confused about routines or nutrition plans
🔹 Managing hormonal or medical concerns
🔹 Nervous but eager to make a change
🔹 Short on time but want effective strategies
🔹 Looking for expert advice on nutrition, supplements, or training
🔹 Not seeing the results with current programs
🔹 Preparing for a special event — wedding, holiday, photoshoot, or just your best self
🔹 Committed to becoming your healthiest, most confident self

If this resonates, send me a DM with “FATLOSS” to discover how I can support YOUR transformation journey. Let’s turn your goals into reality! 🚀

So its official i am a coach, looking forward to helping the many, check out my bio and use my code INTEGRA for great d...
22/05/2025

So its official i am a coach, looking forward to helping the many, check out my bio and use my code INTEGRA for great discounts any time.

✨ Client Spotlight ✨Just one week after meeting with Hannah and Jo, Jo decided to join my online program alongside Hanna...
17/05/2025

✨ Client Spotlight ✨

Just one week after meeting with Hannah and Jo, Jo decided to join my online program alongside Hannah. However, Jo had lost confidence in training due to a significant back injury (L4/L5).

We tailored a plan for her — and the results speak for themselves. Jo dropped 15lbs of body fat, built muscle, and most importantly, re-strengthened her back and core stability. Her confidence to lift again and train to failure, with proper structure and guidance, has skyrocketed. 💪

As a vegan with limited processed options and no fake meats, Jo initially thought this would be a tough journey — but with the right support, she proved otherwise.

Are you:
🔹 Struggling to see results despite putting in effort?
🔹 Unsure where to start?
🔹 Confused about what’s right or wrong in your routine?
🔹 Dealing with hormonal or medical issues?
🔹 Nervous to reach out but craving those results?
🔹 Short on time?
🔹 Need help with nutrition, supplements, training, or all of the above?
🔹 Not seeing the progress you want with other programs?
🔹 Preparing for a wedding, holiday, photoshoot, or special event?
🔹 Just wanting to be your healthiest, fittest, most confident self?

Ready to start your own transformation? DM “CONFIDENCE” to begin. Whether it’s injury recovery, building confidence, or simply gaining knowledge — I’m here to help you crush your goals.


✨ Client Spotlight ✨I had the pleasure of working with Jo her talented 16-year-old daughter, Han — a passionate dancer n...
16/05/2025

✨ Client Spotlight ✨

I had the pleasure of working with Jo her talented 16-year-old daughter, Han — a passionate dancer navigating the pressures of appearance and self-confidence.

Our journey started with mindset: helping Han see her worth beyond looks and embrace her true self. As we worked together, we focused on gentle body fat loss, building strength, and most importantly, boosting her happiness and self-love.

Despite being a vegetarian, Han found the process enjoyable — no ultra-processed foods, no fake meats, just nourishing, clean eats. The transformation wasn’t just physical; it was about confidence, happiness, and feeling fantastic in her own skin.

So proud of Han’s progress! 💪💖

Jo’s transformation to follow.

Are you:
🔹 Struggling to see results despite putting in effort?
🔹 Unsure where to start?
🔹 Confused about what’s right or wrong in your routine?
🔹 Dealing with hormonal or medical issues?
🔹 Nervous to reach out but craving those results?
🔹 Short on time?
🔹 Need help with nutrition, supplements, training, or all of the above?
🔹 Not seeing the progress you want with other programs?
🔹 Preparing for a wedding, holiday, photoshoot, or special event?
🔹 Just wanting to be your healthiest, fittest, most confident self?

DM “FATLOSS” to discover how I can help you achieve your own transformation! 💥

Let’s make your goals a reality! 🚀

Address

Whitchurch
Cardiff

Website

Alerts

Be the first to know and let us send you an email when Integra Fitness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Integra Fitness:

Shortcuts

Share