FITality

22/07/2025

Running a 12 week transformation package

Starting 1st August

For online coaching, education and nutrition

Drop me a direct message

08/01/2025

How to Achieve a Body Transformation in 2025

1. Set a Clear Goal with a Timeline

Define what transformation means to you—whether it’s fat loss, muscle gain, or improved overall health. Break your goal into smaller milestones to stay motivated.

2. Focus on Nutrition

Create a calorie plan that aligns with your goal (calorie deficit for fat loss, surplus for muscle gain).

3. Train Effectively

Strength training should be your foundation to build muscle and improve body composition.

Add cardio strategically for endurance and fat loss, but don’t overdo it

Incorporate prehab/mobility work to prevent injuries and improve movement quality.

4. Be Patient and Consistent

Transformations take time. Avoid crash diets or quick fixes and focus on sustainable habits you can maintain long-term.

5. Prioritize Sleep and Recovery

Your body changes during recovery. Aim for 7–9 hours of sleep nightly and use active recovery days (e.g., stretching, walking) to improve results.

6. Track Progress Beyond the Scale

Use photos, measurements, and performance benchmarks to measure success. The scale is just one part of the story.


7. Get Guidance When Needed

Whether it’s a coach, trainer, or program like Regain or Fitality, accountability and expertise can help you stay on track and avoid mistakes.

Would you like to get started in transforming your body in 2025 if so

Send a direct message with - get started

31/12/2024

A lot can change in a year - are you ready ?

A year ago, my client Theresa decided it was time for a change.

She wanted to feel healthier, stronger, and more confident in her body. Fast forward 12 months, and Theresa has achieved something incredible—she’s lost 35 pounds and completely transformed her lifestyle.

Her journey wasn’t about quick fixes or extreme measures. It was about committing to a plan that worked for her—focusing on sustainable habits, consistent effort, and the right guidance.

And now, it’s your turn.

Imagine what you could achieve in the next 12 months with the right support. Whether your goal is weight loss, improved fitness, or simply feeling better in your own skin, my coaching service can help you get there.

Here’s what you’ll get:

• Personalized training and nutrition plans tailored to your goals

• Expert guidance to keep you motivated and on track

• A supportive program designed for real, lasting results

If Theresa can do it, so can you.

Start your journey today—your future self will thank you.

The next 12 months are going to pass anyway—why not make them count?

Let’s make 2025 your year of transformation.

17/12/2024

How to improve overhead mobility without stretching

10/01/2024

Fitality personal training

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Download a free gift of your still unsure if to invest or not

04/12/2023

4 ways to have a growth mindset

1. Embrace Challenges:
See challenges as opportunities for growth rather than insurmountable obstacles.

Approach difficulties with a positive attitude, viewing them as chances to learn and improve, which fosters a growth mindset.

2. Learn from Criticism:
Instead of viewing criticism as a setback, consider it as constructive feedback.

Embrace the opportunity to understand areas for improvement and see it as a pathway to enhance your skills and capabilities.

3. Persist in the Face of Setbacks:
When facing setbacks, maintain a resilient mindset. View failures as temporary setbacks rather than permanent defeats.

Learn from the experience, adjust your strategies, and persevere with the understanding that setbacks are part of the journey

03/12/2023

4 ways to stay on top of your fitness journey this December

03/12/2023

Xmas gift pack

Unsure what to get your loved ones this Xmas

4 personal training sessions for £100

This is for first time clients only and can only be bought once

The idea behind this is to maybe help a family of friends get the kickstart they need on their fitness journey

I’ll teach them the basics of exercise, movement and nutrition in the 4 weeks

Then it’s up to them if they want to continue on their fitness journey with signing up to the gym

Sign up to personal training themselves

The choice is theirs

Contact for me details

22/10/2023

Smart goals

SMART goals set you up for success by making goals specific, measurable, achievable, realistic, and timely.

The SMART method helps push you further, gives you a sense of direction, and helps you organize and reach your goals.

SMART goals can be a powerful tool for achieving success, providing clarity, focus, and motivation for individuals.

Is it now time to start planning smarter goals ?

20/10/2023

5 Things To Do When You Feel Like Giving Up

No matter how successful you are in life, business or relationships, success doesn’t give you immunity to feelings and we all have days where we feel like giving up this happens to us all.

Over years of building my business and training towards fitness goals,

I have identified the 5 main things I always need to do when I feel like giving up. Doing these 100% keeps me going when things get tough and has been a massive factor towards my success in business and my fitness goals.

**WHEN IT GETS HARD GO BACK TO YOUR “WHY”**

It is easy to lose the big picture. You need to remember your vision. Why you started in the first place. Sometimes we start with one vision in mind and end up moving so far away from it, focusing on way too many different projects/ideas at one time. We end up lost, questioning our decisions and actions. If you can get back to your why and remove all the background noise your goal will be much clearer. I make sure I reset and write down my “why” and clear goals every month.

**LEARN TO FEEL UNCOMFORTABLE**

Life is not easy. Period. We always face challenges and obstacles that we must overcome. Learn to look at these challenges as part of the journey rather than in a negative light. If you can accept that things will get tough, then you will be way more prepared for when they do, and it will not set you back anywhere near as much.

**CHANGE YOUR THOUGHTS**

If you believe that you cannot do something and find yourself saying “I can’t” try changing your thoughts to “at least I can try”.

I find this mindset very interesting when training clients: If I give an exercise to a client and they say “I can’t do that”, usually they can’t. If I give an exercise to a client and when they say “I can’t do that” I say “YES you can, change your mindset, you CAN do this” 9/10 times they can. It’s just mind over matter. You will surprise yourself.

**BE PERSISTENT**

Try and try again. Once you try to make a change or find a solution to problems in your life, don’t give up if the first solution doesn’t work. Try something else and if that doesn’t work, try something else. Try anything you can think of, no matter how little you believe that it will work. Any attempt is better than no attempt.

**DON’T COMPLAIN**

Complaining is a waste of energy and time – energy and time that you could be putting into fixing whatever you are complaining about. Also your allowing yourself to create negative energy by complaining, think positive.

27/12/2022

2022 wasn’t a bad year

But we always aim to set new goals and seek to do better

What’s your goals for 2023 ??

25/10/2022