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CR Health + Fitness SW London, St Michaels Church, Wandsworth Common, London (2025)

17/11/2025

Sometimes as a 1 person fitness business owner you feel like your invisible to the potentially 000's of people in your local area who need some help keeping on top of their Fitness, Nutrition & Lifestyle habits even though they know they really need to in order to live a fuller life.

So you have to do some silly 'the algorithm can't see me posts' like this in order to possibly grab someone’s attention & make them aware of how you can help (even though you don't actually want attention 😭!)

So here's my pitch >> I changed career to follow my passion and work in the Health & Fitness space as I'm pretty obsessed with how physical movement, healthy nutrition & better lifestyle habits can actually make us feel & look amazing if we just have a system that's personalised & sustainable for our busy lives.

I also love to see people go from feeling stuck & unhappy with their body composition or general health &/or fitness/mobility to a place where they are leaving a session beaming as they've expressed themselves physically at the correct intensity, & are feeling the very real benefits both mentally & physically!

I've also decades of experience running, resistance training, doing conditioning work & improving my mobility & as a result i'm injury free & moving well in my late 40's & have lots of hacks & knowledge in those areas to share with you.

And I just so happen to have 2-3 spaces left in my recent offer of a totally freeeee 60-90 minute Personal Training taster session that will include a consultation around your needs & goals & also some (optional) baseline assessments to see exactly where your fitness & general health is at right now in November 2025. We will also have a look at your current Nutrition & Lifestyle habits together and see if there’s anything that needs a little tweak for a healthier you in the short term.

(... and I’ve some Christmas/January discounts available for you or a friend/family member if timing not right now).

And I definitely don't want to do anymore of these posts (!!)
..so comment MOUSTACHE if you want some more information!🤸‍♂️

20/10/2025

It’s World Menopause Day today!

As a man I’m not going to pretend I fully understand the symptoms & individual experiences of many women.
However, most of my clients are women who show up to their sessions not feeling as good as they used to.

• 95% of them are working mums who have little time to rest from work & family roles, never mind deal with the effects of changing hormone levels in their bodies
• 80% of them have experienced body composition (muscle to fat ratio) changes.
• 100% of them leave feeling better after exercise.

Q. So does exercise really help offset the symptoms of the Menopause?

The SWAN (Study of Women’s Health across the Nation) study:
In the 1990’s, various health professionals in America carried out a large observational study on 000’ of women in the 40’s-60’s age range at different stages of their Menopausal transition. The results of the study highlighted key physical & cognitive changes women of different ethnicities experienced.
Here’s two of the biggest ‘physical health’ changes women experienced:

Bone density loss:
• “Bone loss is fast for about 3 years, & continues in post menopause, albeit more slowly”.
Loss of lean muscle & an increase in body fat
• “During the menopausal transition, women tend to gain fat mass & lose lean muscle” (quicker than someone who’s not in this transition).

See link to the study below >>>

I’m not a medical professional, but as an exercise professional staying within my remit, I know from experience that:

- Resistance training will increase both muscle size & bone density, once progressive.
- The right combination of resistance training & cardiovascular work will tap into stores of body fat quicker than say, going for a run.
- Both of these results will accelerate positive body composition changes, as you will have less body fat leaving your lean muscle more visible.

So, if you’re already experiencing symptoms, or you just want to make some changes to your exercise routine in advance, the SWAN study is worth a read.
If you want to see what a session would look like that increases muscle & bone density while also burning body fat comment FREE TASTER SESSION below.

https://www.swanstudy.org/

14/10/2025

*𝐅𝐢𝐫𝐬𝐭 𝐩𝐨𝐬𝐭𝐞𝐝 𝐭𝐡𝐢𝐬 𝟏𝟐 𝐦𝐨𝐧𝐭𝐡𝐬 𝐚𝐠𝐨 𝐚𝐧𝐝 𝐚𝐝𝐯𝐢𝐜𝐞 𝐬𝐭𝐢𝐥𝐥 𝐭𝐫𝐮𝐞!*

Strength training has become more mainstream again with the growth of both male & female fitness influencers looking strong while moving some form of resistance.
However, many people still don’t do it because they think they will look too bulky from lifting weights, or more commonly think it’s hard work so why bother when they could just go for a run!

I would say still go for that run as it’s a fantastic form of exercise that gets you outdoors & will by default ‘strengthen’ your cardiac muscle! But for your next workout, grab those weights!

Why? Because ignore your Musculoskeletal system at your peril! It plays a crucial role by giving us our form, but also Motor Control & general movement. Consistent strength training as we age will also help stave off:

- Osteopenia (loss of bone density)
- Sarcopenia (loss of muscle mass)

Tori (pic) has lifted weights for years as she really enjoys it. However, she wanted some Personal Training so she could ‘get and feel stronger’. She is already doing some strength training in my classes, so I knew her technique was excellent - so how did I approach her programme design?

1. She completed my 20-minute ‘Body, Move, Work’ Assessment to gather some baseline data on body composition, movement (d)efficiencies and current strength levels.
2. Keeping that information as a priority I programmed the best exercises that would go with each of the 6 functional movement patterns for full bodied balanced strength.
3. Finally, I applied the most suitable loads, reps, sets, tempo, and rest periods to get her optimal results.

The result is a progressive strength-based program specifically for her which she completes with me x2 a week.

As a busy working mum, she sometimes has that same excuse in her head about just going for that run, but she also knows that by including strength training into her exercise routine she will not only become stronger, but also feel stronger. She will also get a huge sense of accomplishment knowing she’s resisted resistance itself; pushing, pulling & squatting it out of her way! 💪🏋️‍♀️

13/09/2025

Kids back at school and have some time to focus on YOU!!

Few spots available for 1-1 Personal Training, Nutrition & Lifestyle coaching...

DM or call to book in your free 1st session!

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St Michaels Church, Wandsworth Common
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SW116SP

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