James Fitness: Personal training and group training in Herne Bay

20/12/2025

🤩MEMBER FEEDBACK 🤩

Experience: I love coming to classes, it is so much more interesting than a bog standard gym.

I like not having to think about what to do as we’re told, also that the routines vary and there is always someone there to tell me when I’m not doing it quite right!

I’m feeling stronger and fitter and look forward to improving this further.

All coaches are friendly and approachable. Thank you!

20/12/2025

𝗜𝗦 𝗧𝗛𝗜𝗦 𝗬𝗢𝗨❓❓

• You’re 40+
• Joined the gym a number of time
• Spent most of your life on a diet
• You don’t feel yourself anymore
• You have poor energy
• You feel way older than you are
• You don’t feel fit or strong
• You’re fighting the effects of menopause or aging

If this is you….This is who we work with day in day out

We support, educate and guide our members to break out that diet cycle… ❤️

To stop feeling guilty 🚫

And find a way to move your body in a safe and personalised way 💪

We help you get fitter, stronger, and learn how to eat in a sustainable way where nothing is off limit 🙏

All in a small group training environment that’s supportive and encouraging and social with others on the same journey.

It has the above benefits but also makes it affordable.

If you want to learn more about what we do get in touch, we offer a complimentary trial session❤️

14/12/2025

I started going to James Fitness at the end of February 2025 with no grand expectations, just a random decision by my husband to look after ourselves a bit better.

A few months on, the changes have been undeniable. I’ve lost a few kilograms, built muscle I didn’t think I’d see again, and I’m fitter now than I have been in years—possibly ever.

Approaching 50, this feels especially significant. Instead of slowing down, I’m discovering new strength.

This week alone I hit three personal milestones: my heaviest-ever bench press, back squat, and deadlift. Each lift felt like proof that consistency really does compound over time.

As if that wasn’t enough, this morning I also smashed an 8k run, clocking my fastest time in decades. It reminded me that endurance and speed aren’t just for the young, they’re for anyone willing to keep showing up.

A big part of this journey has been the support around me. James, Deb, Simon and India have been brilliant always encouraging, never pushing too hard.

Just the right mix of “you’ve got this” and “go on, do it again.” That gentle encouragement has made all the difference.

James has also been a massive help with nutrition. He regularly guides me to track what I’ve eaten, offers clear and practical advice on where small improvements can be made, and keeps everything sensible and realistic.

There’s no obsession or misery involved just better choices, better fuel, and still enjoying food without it becoming boring or restrictive.

I would highly recommend James Fitness.

It’s small and personal, the people are genuinely lovely, and there’s none of the posing or ego you find in some gyms, just a supportive environment where everyone is there to get better.

This isn’t about chasing some version of my younger self. It’s about becoming a stronger, healthier version of who I am now and realising that, even at nearly 50, there’s still plenty more to achieve.

Head over to the website to learn more 🙌

13/12/2025

𝗚𝗟𝗣-𝟭 𝗺𝗲𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀: 𝗔 𝗽𝗿𝗮𝗰𝘁𝗶𝗰𝗮𝗹 𝗴𝘂𝗶𝗱𝗲 𝗳𝗼𝗿 𝗼𝗽𝘁𝗶𝗺𝗮𝗹 𝗿𝗲𝘀𝘂𝗹𝘁𝘀

GLP-1s (like semaglutide, liraglutide, tirzepatide) are powerful tools for appetite control and fat loss, but how you use them matters

Using information from my nutritionist course, GLP-1 course i've recently completed, real life experience working with clients and studies I've put together this guide.

This guide covers:
• My opinion now ✅
• How GLP-1s work and what they do (and don’t do!) ✅
• Protecting muscle and metabolism with strength training and protein ✅
• Meal planning tips to reduce side effects and stay fuelled ✅
• How to come off GLP-1 safely without losing progress ✅

Whether you’re using GLP-1 under medical supervision, privately or just curious, this guide helps you train smarter, eat better, and stay healthy while using these medications.

If you read this give it a ❤️ and feel free to share if it can help anyone.

Want help on your journey head over to our website.

My Professional position on GLP-1 Medications I need to start with my opinion… GLP-1 medications are powerful tools,  and that is exactly why I approach them with caution. While the research clearly shows that GLP-1 receptor agonists can support weight loss and metabolic health when

09/12/2025

You’re not losing weight because… You’re not eating enough 😳

This statement on paper makes no sense, if I was to put your on a desert island with no food and just water you would be dead in about 30 days…

A lot slimmer but also with a lot less muscle ❌

Your body’s only aim is to stay alive!

It’s very smart 🧠

You feed it bu**er all, it just turns everything down in your body…

It turns down important processes and I’ll share what they are below 👇

Your hormones shift to slow metabolism

Your body senses low energy and adjusts key hormones:

• Leptin drops → You feel hungrier and your metabolism slows.

• Thyroid hormones lower → Your resting metabolic rate (RMR) goes down.

• Insulin falls → Your body reduces costly building processes.

• Cortisol & ghrelin rise → More stress, more hunger, more fat-saving.

You lose metabolically active tissue

In a big deficit, the body starts breaking down muscle, and even reduces the size of organs like the liver and kidneys.

Less muscle + smaller organs = a slower metabolism overall.

Your body becomes “Too Efficient”

This is called adaptive thermogenesis.

* Your mitochondria become more efficient, producing energy while wasting less heat.

* Non-essential functions like reproduction, immunity, and growth get dialled down.

Basically, your body learns to run on less… which makes weight loss harder over time.

You move less without realising

Your NEAT (all movement outside of exercise) drops:

• Less fidgeting

• Fewer steps

• Reduced spontaneous movement

This can quietly reduce daily energy burn by hundreds of calories.

Psychological effects

* Food obsession (thinking, dreaming, talking about food constantly)

* Anxiety and irritability

* Depression

* Social withdrawal

* Loss of interest in hobbies and relationships

* Binge-like eating behaviours during refeeding

Takeaway:

Under-eating doesn’t speed things up—it slows everything down.

You get hungrier, your training feels harder, recovery worsens, metabolism drops, you get ill frequently and fat loss stalls.

Also usually within a week or two you find yourself binging and consuming 0000’s of calories…

Then back on the start again Monday wagon 👎

There are so many ways to change your body composition but there are things we need to do in order to make it work longterm 👇

* Eat like a normal person, we need you to learn to eat like you will the rest of your life instil good habits

* We need you to understand macronutrients the proteins carbs and fats that build up your diet and what they do in the body

* We need you to understand micronutrients and how important that are.

* We need you to understand how you burn energy so what makes up how much fuel you need in a day.

* We need you to understand energy balance to create a suitable calorie deficit.

* We need the right mindset to get you out of the diet mentality and into a moderation mindset

But here’s the challenge for me 😟

You’re all totally different

* Different habits

* Different upbringing

* Different issues

* 100’s of diets

* Stuck in a restrict/binge cycle

This is why Im doing the nutritionist course, I’ve never had the answers that I truly believe to be the right one and you know what I might never have the exact answer but I am learning the tools to guide you the best I can ❤️

Eating enough is not a luxury… it’s essential for performance, health, and long-term progress.

If you read this far please give it a ❤️ so I know the message is getting out there 🙌

07/12/2025

Experience: I love coming to classes, it is so much more interesting than a bog standard gym. I like not having to think about what to do as we’re told, also that the routines vary and there is always someone there to tell me when I’m not doing it quite right!

I’m feeling stronger and fitter and look forward to improving this further. All coaches are friendly and approachable.

Thank you!

03/12/2025

💪 GLP-1 Users: Let’s Make Your Results Last 💪

GLP-1 medications like Ozempic®, Wegovy® or Mounjaro® can be powerful tools for weight management — but they are only one piece of the puzzle.

Because when appetite drops, something else can drop too:
➡️ Muscle mass�➡️ Strength�➡️ Metabolism

And that can mean:�⚠️ More fatigue�⚠️ Slower progress over time�⚠️ Regain when medication stops

But it doesn’t have to be that way.

✨ Fuel + Strength = Sustainable Success ✨
Here’s what we focus on with our GLP-1 clients:

🍽️ Gentle, realistic nutrition�→ To keep your body fuelled even when appetite is low

💪 Strength training that protects your muscle�→ The key to a strong and healthy metabolism

🧠 Accountability + education�→ Because long-term change doesn’t come from medication alone

🌱 Support that respects your journey�→ No guilt. No pressure. Just progress.

💛 What makes our studio different?
We understand what your body needs:
✔ Safe + progressive strength sessions�
✔ Regular eating structure to prevent muscle loss
�✔ Personal support from a qualified nutrition coach
�✔ Strategies that make changes stick — beyond the medication
Our goal isn’t just weight loss.�

It’s better health, better strength, and a body that feels good to live in.

🌟 Ready to feel strong again?
Join our Small Group Training community where you’re supported every step of the way,in the gym and in the kitchen.

📩 Send me a message with “GLP-1 STRONG”�and I’ll send you the details for a free introductory session and consultation.

Healthy results are long-lasting results.

�Let’s build yours — together. 🧡

01/12/2025

𝗝𝗮𝗺𝗲𝘀 𝗳𝗶𝘁𝗻𝗲𝘀𝘀 𝗳𝗿𝗲𝗲 𝘁𝗿𝗶𝗮𝗹 👀

We know just jumping into our 6 week trial can be a little scary so we have now launched our one week free trial.

Get a jump start on January and see what we are all about 👇

One week to see what the James Fitness way is all about.

Check out www.jamesfitness.uk for more info and get in touch our page below to book your free weeks trial.

• Strength and class studios
• HIIT, SPIN, PILATES, CIRCUITS, MOBILTY
• Sessions from 6am - 8pm
• Personalised to you
• Accountability and support
• Small group environment
• Nutrition coaching
• Community FB group
• We make it fun

01/12/2025

Going into the last month of 2025

It’s not time to slow down it’s time to knuckle down 👊

Let’s go into the Xmas period mentally and physically in the best shape you can ❤️

18/11/2025

You may have heard of sarcopenia 😱

Sarcopenia is basically the progressively loss of muscle mass, strength and function with aging. For some it’s inevitable but for you lot you’re in good hands. With the right training and nutrition we can keep hold of that muscle for as long as physically possible ❤️

As we get older ( study is 60+ ), many people notice everyday tasks feel a bit harder. Climbing stairs, getting out of a chair and carrying shopping bags. A big part of this comes down to how our muscles respond to food and exercise. Interestingly, it’s not that our muscles suddenly “stop working” with age.

In fact, research shows that healthy older adults have similar baseline muscle protein turnover to younger people.

What does change though, is how well our muscles respond to the things that normally help them grow and stay strong. This is called anabolic resistance, the muscle becomes less sensitive to the usual signals from protein and exercise. That means older adults need a slightly bigger “push” from both nutrition and movement to get the same benefits.

Why protein matters more as we age ⬇️

Protein is the nutrient that triggers our muscles to repair and rebuild. Younger adults can stimulate muscle protein synthesis with smaller doses of protein, but older adults often need a higher amount per meal to get the same effect.

A good target is 20–30g of high-quality protein at each meal, rather than saving most of your protein for just one big dinner. Spreading it across the day ensures your muscles get repeated signals to maintain strength. Protein sources rich in leucine such as dairy, eggs, poultry, fish, soy, and whey are especially effective.

Exercise + Protein is the best combination ⬇️

Strength or resistance based exercise is incredibly powerful for ageing muscles. It helps switch the muscle into a more responsive state and makes it easier for your body to use the protein you eat. The good news is that this doesn’t just have to mean heavy gym sessions. Older adults can get excellent results with lighter weights or resistance bands, performed consistently and with slightly higher repetitions.

Eating protein within a meal or snack after exercise gives you an even bigger benefit. Think of it as move, then feed as one of the most effective habits for maintaining muscle as you age.

Small daily habits make a big difference ⬇️

Staying strong isn’t about perfection, it’s about consistent, realistic habits.

Here are a few simple steps to start with:

* Include a decent protein source at every main meal 20-30g

* If in a calorie deficit aim for 1.6-2g per kg of BW

• Under 60 lucine target 9g above 60 12-15g

* Schedule two or more strength sessions each week (using bands, weights, or bodyweight)

* Avoid long periods of sitting — light daily movement keeps muscles more responsive

* Combine strength work with a protein-rich meal or snack

Why this matters for your independence and health ⬇️

Maintaining muscle as we age isn’t just about looking strong, it’s about living well. Good muscle mass supports balance, mobility, joint health, metabolism, and everyday independence. It reduces the risk of falls, helps you stay active, and makes daily tasks feel easier.

With smart nutrition and the right type of exercise, older adults absolutely can build and maintain strong, functional muscle.

Ref: Breen & Phillips ( 2011 )

16/11/2025

🤶 𝗢𝗡𝗘 𝗠𝗢𝗥𝗘 𝗜𝗡𝗧𝗔𝗞𝗘 𝗕𝗘𝗙𝗢𝗥𝗘 𝗫𝗠𝗔𝗦 🎅

YOU GET
• An intro session to see where you are now and personalise a training and nutrition plan.

• Unlimited personal trainer led small group personal training sessions only 6 - 10 per session.

• Two studios to choose from our strength studio with all the traditional lifts, Olympic lifts, plyometrics and more we work in 8 week progressive blocks.

Our class studio with everything from HIIT, Spin, Tabata, Curcuits, pump, boxfitt, step and more.

Our members tend to do a couple days in one and 1/3 in the other.

• 2 and 4 week reviews where we can tweak the plan to make sure your getting the best possible results.

• Full body composition test with our inbody machine at start, half way and end.

• 24/7 support from your designated trainer.

• Exclusive Facebook community with 100 fellow members on the same mission, 1000’s of meal and snack ideas and much more.

We have over 100 members and mostly woman 💪🏻 🏋🏼‍♀️

Just £119 for the full 6 week challenge.