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Stuart Smith : Personal Trainer & Nutrition Coach

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Stuart Smith : Personal Trainer & Nutrition Coach

Experienced Personal Trainer specialising in making people stronger, healthier and happier! Enquiri All enquiries welcome.

Advanced Personal Trainer, Strength Coach & Nutrition Coach, with over 12 years professional experience. I'm based in a small independent gym in Cardiff, Gym Vision, which is known for it's warm & friendly atmosphere, excellent customer service, and a supportive team of Personal Trainers. Helping people is my priority, so whether you want to lose weight, build muscle, learn more about nutrition, or simply feel confident in a gym, then I'm happy to help. My plans are designed carefully to meet an individuals goals, whilst improving health & well-being via sustainable and healthy nutritional practices. I don't offer "quick fixes" or "21 day detoxes" - they don't work, and simply aren't sustainable. I'm happy to work with new clients, so if you're motivated to make a change, and would like to discuss available options, then please contact me for a friendly, no obligation consultation.

13/01/2026

Convenient Choices vs Smart Choices
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"I ate it because I didn't have much time"

"It was the only thing available "

"I couldn't be bothered tracking "

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These are statements I hear regularly from clients when discussing their nutrition...

But if you're serious about reaching your goals, these statements aren't gonna deliver the results you want!

Whether it's losing fat, getting toned or building muscle, it's REALLY important to get the right nutrition to support your goals 🎯

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Now, convenient choices don't necessarily mean bad choices, especially if you're aware of what you need to eat, and opt to invest a few extra minutes, finding a better solution 🤓💡

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For example, last Monday I was rushing about getting ready for my first day back after the Xmas hols and I forgot my lunch (well, apart from an apple I popped in my pocket) 😊🍎

So I popped into Waitrose and grabbed a meal deal.

Now there was a lot of offer, and some things sounded much tastier but waaaaaay more calorific! 👀

But it took me just a minute to find the right balance between something that sounded tasty, and helped me stay on track with my nutrition and my goals 💪

Including the Apple (not shown) - this lunch totalled just 525 cals, providing a decent 37g Protein & 8g Fibre, which not only kept me feeling full for hours, it was a tasty lunch too! 😊👍

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The point of this post, is that we all make mistakes with our nutrition here and there - mine was leaving my lunch at home! 🤦‍♂️

But I chose not to let that be an excuse for grabbing something j***y & easy! 👎

So next time you forget your lunch, or there's not much in the fridge, before you resort to Uber Eats or the nearest chippy, take a moment to see what better options you can find.

Forgetting your lunch or running out of something doesn't mean you have to eat terrible, you just need to be aware, and make a smarter choice, not necessarily the most convenient one 👍

If you need help understanding your nutrition or need help making better choices, feel free to message me or leave a comment below ☺

06/01/2026

If you're starting your new year diet this week, here's some simple ways you can begin 🤓👇

1️⃣ Minimise "Junk" food 🍡🍪🍬

You certainly don't have to ban it, but reducing the amount you eat will help prevent you smashing a pack of Jammy Dodgers in a moment of weakness!

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2️⃣ Eat whole foods 🥦🥔🍗

Aim to build your meals around whole foods.

Eggs, meat, fish, vegetables, bread, pasta, rice, fruit etc are all good (if you can eat them) - if you're a veggie or vegan, then there are quite a few great alternatives out there.

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3️⃣ Minimise snacking 🍫🍿🥪

You don't need to snack.

In my experience snacking usually just adds up calories unnecessarily.

If you must snack, an apple or banana is an easy, low calorie option.

If you're pushing for higher protein intakes, then a Whey protein shake is a decent choice, and can help satiate your hunger in between long meal gaps.

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4️⃣ Choose a form of calorie control you can sustain 📋📉

You know you must be in a calorie deficit to lose body fat right? 🤔

Okay, cool! 😁

So choosing your method is all down to personal preference, whether it be :

"Clean Eating"

"Paleo"

"Slimming World"

"Intermittent Fasting"

"Flexible Dieting" etc etc

The choices are vast, and they all work (to a degree) but whatever you do, be consistent, be accountable, and stick to the system.

(But if you do make a "mistake" - don't write off the day or the week, just make amends in your next meal) 😇

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5️⃣ Don't clear out the cupboards of junk - BY EATING IT ALL! 🐷😋

I see this all the time! 🤦‍♂️

Don't do it, it just makes it even harder because you're gonna have to burn even more calories off! 😬

Would you start saving by emptying your bank account out first with a big splurge!? 🤷‍♂️

It might seem fun, but it's sure gonna make it more challenging than necessary! 🙈

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6️⃣Minimise alcohol consumption 🫤✋🍺🍷

Whilst you certainly don't have to completely ban alcohol, minimising your consumption can certainly be a positive step in helping you achieve your goals faster, and increase the chances of you remaining consistent to the plan.

If you're a focused and accountable individual, then you'll probably be just fine factoring in a glass of wine here occasionally...

But if you're a bit "All or Nothing" then I'd strongly suggest kicking the year off with a good ol' "Banuary" or "Dry January" as some of my clients call it.

Ultimately, this comes down to the individual, and their relationship with alcohol...

From experience with many clients, most do much better with their goals when they minimise or restrict alcohol.

Worth consideration imho 😊👍

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These are just some tips for those who want to get their diet started but maybe don't have a solid plan in place.

If anyone wants help achieving their goals, or simply building a plan, DM me "HELP" ✉️ 🆘

Any questions, just ask 😊👍

Likes & Shares always appreciated too folks! 😘

11/11/2025

Every single choice you make, every action you take, is a step in a direction. Are you moving closer to your goals or further away? 🤔

The choices and actions you make today directly impact where you'll be tomorrow.

Own your journey, be intentional with your decisions, and steer yourself straight towards those aspirations.

And remember, something is better than nothing, so don't get hung up on the perfect plan, there's really NO need to start next Monday, or next YEAR!!

Start by making a better lunch or dinner choice 🥦

Start by adding a 20 mins walk into your day 🚶

Start by getting an early night 💤

Start by cutting out the booze tonight 🚫

Just start! That action alone is enough! 💯

Then build on it! 💪

Don't let anyone, including yourself, tell you that everything needs to be perfectly in place to get to your goals, because it doesn't!!

You just need to start taking some "regular steps in the right direction" - that's all!

Start where you are, do what you can and then build from there!

It really can be as *straightforward* as that!

*Straightforward doesn't mean EASY, but that's a post for another day! 😉

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That being said, providing simple and straightforward solutions is my speciality! 😎

So if you want help getting started, and would benefit from an experienced Coach giving you the right structure, support & accountability to help you achieve your goals, just DM me HELP and we can kickstart your journey! 🤓👍

All & appreciated folks! and all that! 😁😘 x

20/10/2025

"Exercise is our best option for aging well"

Not everyone's gonna like that, but the evidence for including regular exercise is hard to argue with!

This was highlighted on my recent holiday.

There were some people who really struggled with their mobility and even basic things like sitting down, standing up, or climbing a flight of stairs.

I saw one women, who wasn't that old, shuffling across the beach with a walking stick, hunched over at a right angle!

Now, I don't know everyone's history of course, so there could've been many factors outside of these people's control, BUT it got me thinking about how I want to age and what I'm willing to do to give myself the best possible chance of aging with good physical health.

Imho, it's time people stopped thinking about "exercising" ONLY when they feel ready and want to tackle a goal, ie lose bodyfat, drop a dress size or just build muscle etc...

Some people won't ever feel or need to do the above, so could miss out on the amazing health benefits exercising can bring.

And I'm not saying those aren't good reasons either, because they are, so if that's your motivation, go for it!

But I'm talking to those who are finding reasons or justifications to not exercise, or maybe don't have goals...

Don't wait until you're needing to repair your health or for your doctor to warn you ...

Start adding some simple exercise into your lifestyle.

It can be daily walks, or a weekly swim.

Go to the gym, once or twice a week, lift some weights, do a class etc.

Join a team, play some sports, or take up running ... Maybe just a walking club.

It doesn't matter what you do to start with, especially if you're not chasing a specific goal...

Just pick something you want to do or can do regularly, and stick with it.

Exercising in this manner is much easier and more proactive imho, rather than waiting for your health to decline or your body size or shape to become an issue, and then you've got more of an uphill battle trying to overcome your health and your frustrations (emotionally speaking) also.

Your health and wellbeing is your responsibility, and it's only you can that take care of it.

With the advancement of modern medicine and higher standards of living, people are typically living longer, but wouldn't it be a whole nicer if those extra years were enjoyable too?

Think of adding exercise into your life as an investment, an investment into your health pension, that not only makes you feel better and healthier now, but will pay out handsomely in your later years.

Exercise can add years to your life, but it will also add "life" to your years ...

Think about it! 🤔

Any questions, just ask folks 😊👍

10/09/2025

Good solid recommendations from a reputable source 🤓👍

How many of these do you eat regularly folks? 🤔

https://www.instagram.com/reel/DOZAQLkksmn/?igsh=eXRmMzZhdWI1ajdv

24/06/2025

Building healthy and sustainable habits is the "secret sauce" you're looking for...

Forget your quick fixes, faddy diets or the latest pseudoscientific nonsense from your favourite influencer! 🙄✖️

Focus on what matters, and that's you, your actions, your habits and your efforts! 💯

And for the love of god, stop putting all your focus on what the damn scales say ...

They tell you nothing other than how much you weigh at that moment in time - that's it!

They don't tell you :

✅ How much stronger or fitter you are!🏋🏻‍♀️

✅ How much healthier you are! 🏃🏻‍♀️

✅ How much happier you are! 🤸🏻‍♀️

There's a lot more they don't tell you but hopefully you get my point!

Use scales as a reference, and use them in conjunction with forms of measurements too, like :

✅ How your clothes fit, feel and look 👕

✅ Take progress photos 📷

✅ Record your workout progressions 📈

✅ Pay attention to how you feel 📝

✅ Take actual measurements of your body and monitor the changes / improvements 📏

These forms of measurement offer a lot more insight when combined tracking your bodyweight!

I'm not saying your bodyweight isn't important either, but I am saying there's a lot more to improving your health, your fitness and your happiness than basing your success solely on what the scales say!

Any questions just ask, and as always, if you need help, drop me a DM 🤓👍

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FYI Alan Aragon is a great guy to follow for all things health, fitness and fat loss ... One of the best in the field 🤓🙌

16/06/2025

Morrrrrning folks 😃👋

Just a quick reminder...

Physique goals, whether it's fat loss, or building muscle, orrrr maybe you're going for the holy grail of both 🤩🙌

In my experience, whatever you're going after, will require more of the following than most people realise :

✅ Effort 💪

✅ Consistency 📊

✅ Patience ⏳

Lot's of you might be thinking "Obviously mate!" 🙄

But the reality is, once someone is commited to a process of improvement and are putting in the effort and consistency, they're emotionally invested, and thats where impatience can creep in.

My advice is to keep it simple, and keep following the process.

Progress isn't always noticeable all the time and it rarely happens in a linear manner, well maybe in a few small moments here and there, but it's far from predictable.

So practice being patient with yourself and keep chipping away! 😃👍

Side note : chasing perfection isn't the answer either!

(I'll do a follow up post on this later this week)

Any questions, just ask 🤓👍

(And if this is an area you struggle with, then DM me "Help" and we can have a chat about how I can help simplify your plan and help you reach your goals) 🎯

10/06/2025

Meet Lowri 😊👋

We've been working together for almost 5 years.

And whilst Lowri made improvements to her fitness, strength and mobility, we never really made significant progress with her fat loss goals unfortunately 🫤

That was until earlier this year...

It all began with one of those tough chats in a session.

Lowri was brave up enough to be open and honest about not being entirely accurate with her nutrition.

Lowri always kept a food diary for me, but it wasn't entirely "honest" shall we say 😉

That chat was the turning point imho, Lowri was ready to be accountable.

We started with a careful "Damage Limitation" approach during December 2024, so she could enjoy Xmas, but hit the ground running in the new year.

And boy has she nailed it!! 🎯

Nothing has really changed in our program and our approach.

Imho, the difference has been Lowri's mindset...

It's been a game changer!! 💯

She's been absolutely consistent with her nutrition, being flexible where needed but accountable always, getting right back to the plan!

As a result of this ruthless consistency and total accountability, Lowri has dropped approx 22kgs this year!! That's roughly 3.5 stone in old money! 👀

It's not been easy, Lowri will be the first to admit that...

But it has been a simple process!

✅ Lift weights twice a week 🏋️‍♀️

✅ Walk daily 🚶‍♂️

✅ Eat Protein with each meal (and meet her daily targets) 🍗

✅ Stay within her weekly target calorie range 📊

✅ Aaaaaaand repeat! 🔁

Whilst we're not quite finished just yet, I just wanted to share this amazing transformation so far!! 😊

As a coach I'm so proud of Lowri and all her efforts, she's a super lovely person and I'm glad I've been able to help her with goals! 🤩🙌

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And if any of this inspires you to wanna make similar changes, then go for it!

You don't need gimmicks or fads, you just need a sensible plan, a realistic time frame and total consistency...

Oh and a supportive coach always helps too! 🤓👍

09/06/2025

Looking after your health and wellbeing can involve hard work but your future self will be thankful 🙌

Neglecting your health and wellbeing is easy, but your future self will be regretful 😞

Life is hard, whichever direction you take, but my advice is to choose "your" version of hard wisely...

26/05/2025

Definitely happened a few times over the years! 😁

(But funnies aside, absolutely highlights the limitations imposed by our mindset)

Strong mind - Strong body! 🧠💪😊

27/02/2025

I was sent this earlier so thought I'd share.

It's very true, you don't have to build your life around fitness and working out (unless you're a professional athlete, and in that case, stop reading this and go train you slacker!) 😉

But by doing small amounts of regular but consistent physical exercise, you'll add years to your life, and life to your years! 🤩🙌

Think about it...

😊👍

FYI : Looking after yourself ain't no pyramid scheme ... It's your "Health Pension" - so start investing ASAP!! 🏋️‍♀️🩵

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Any questions just ask 🤓👍

Need help? DM "Help" and I'll reach out and see how we can make things work better for you!

20/02/2025

Over the years I've had a lot of people tell me they're not gonna bother working out because they can't fully commit to it ...

Usually something in their life has put a squeeze on them and something has to give 🫤

Typically, it's their exercise routine, and it's usually because they think it's pointless going just once or twice a week (instead of their usual routine) 👎

But that's just not the case!

Doing just once a week is proven to maintain nearly all of your strength progression, and can be maintained for approximately 3 months even with a reduced frequency (up to 50%) 💪😃

So if life is becoming a bit overwhelming and you find yourself struggling to stick to your regular strength sessions at the gym, reducing your sessions to a minimally effective frequency of say once weekly is a perfectly valid solution! 💯

It will preserve and maintain your efforts invested.

Giving up and saying "There's no point right now" is just not a legitimate reason to down tools and stop looking after yourself.

Of course, it's perfectly okay to slow down and maybe shift priorities when life demands it...

But,

Giving up on yourself should never be an option, and trying to justify it with "It's pointless" is just nonsense!

Find a solution, do what you can with what you can, even if it's less than ideal, just quit "quitting" on yourself, and eventually you'll be happier and healthier for putting yourself (and your health) first! 😊

Any questions just ask 🤓

And as always, if you're struggling with anything nutrition and exercise related, drop me a message, and I'll do my best to help you find a solution 😃👍

Address

Gym Vision
Cardiff
CF238HE

Opening Hours

Monday	6am - 9:30pm
Tuesday	6am - 9:30pm
Wednesday	6am - 9:30pm
Thursday	6am - 9:30pm
Friday	6am - 9:30pm
Saturday	8am - 12pm

Telephone

+447914418524

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About Me

Advanced Personal Trainer, Strength Coach & Nutrition Coach, with over 15 years professional experience. I'm based in a small independent gym in Cardiff, Gym Vision, which is known for it's warm & friendly atmosphere, excellent customer service, and a supportive team of Personal Trainers. Helping people is my priority, so whether you want to lose weight, build muscle, learn more about nutrition, or simply feel confident in a gym, then I'm happy to help. My plans are designed carefully to meet an individuals goals, whilst improving health & well-being via sustainable and healthy nutritional practices. I don't offer "quick fixes" or "21 day detoxes" - they don't work, and simply aren't sustainable. I'm happy to work with new clients, so if you're motivated to make a change, and would like to discuss available options, then please contact me for a friendly, no obligation consultation. All enquiries welcome.