A.B.Yates-Personal Fitness Solutions

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A.B.Yates-Personal Fitness Solutions

Personal Trainer 🏋️‍♀️ Ex Pro Rugby Player 🏉 Helping my clients Move Better and Train Smarter 💪

01/03/2026

COMMITMENT 💪

Having a personal trainer isn’t just committing to your trainer…
it’s committing to yourself.

Most of my clients book blocks of 10 sessions, which secures a weekly workout at the same time every week. That structure creates accountability and routine.

If you commit to that session each week, complete your online workouts around it, and maintain a healthy, active lifestyle with a balanced diet — you will progress.

Consistency is where results happen.

But if training becomes on and off…
one week training, the next missed, then starting again — progress slows or stops completely.

Results don’t come from occasional effort.

They come from commitment.
They come from discipline.
They come from consistency.

That’s the only way real, long-term results are built.

Move better. Train smarter. Live stronger.

01/03/2026

MARCH NO-SUGAR CHALLENGE 🔥

I’m setting myself a challenge for the whole of March — and anyone who wants to join is welcome.

👉 31 days. No refined sugar.

This isn’t just about nutrition… it’s a mental battle. Most people don’t realise how dependent they are on sugar until they try to cut it out.

The Goal:
• Reduce sugar cravings
• Improve energy levels
• Feel leaner and less bloated
• Build mental discipline

THE RULES 👇

✅ Natural sugars are allowed
(Fruit, vegetables, plain dairy, natural yogurt)

✅ Bread is allowed ONLY if it has no added sugar
(Proper sourdough, 100% rye, or breads with minimal ingredients like flour, water, salt, yeast)

✅ Carbohydrates like rice, pasta, potatoes, oats, and quinoa are all allowed.

❌ No refined sugars
❌ No chocolate
❌ No sweets
❌ No crisps
❌ No pastries or cakes
❌ No sugary cereals
❌ No fizzy drinks or diet drinks
❌ No alcohol

Keep it simple:
👉 Stick to whole foods where possible.
👉 Check labels and avoid anything with added sugar.
👉 Be mindful of sauces and dressings — many contain hidden sugars.

Commit for one month and pay attention to how your body feels. Notice your energy, your cravings, and how your body shape changes.

It won’t always be easy — that’s the point. Discipline builds results.

Who’s in? Message me or comment below if you’re taking part 💪

01/03/2026

🔥 MONDAY WORKOUT CLASS 🔥

🏋️‍♂️ Movement
💪 Strength
❤️‍🔥 Cardio

📍 Saddleworth PT Studio
👥 10 Spaces Available
💷 £10 Per Person

✅ All abilities welcome
✅ Move better
✅ Get stronger
✅ Start the week right

ANDYYATESPT

28/02/2026

RUN MORE. FEEL BETTER. 🏃‍♂️

Sometimes you just can’t beat getting outside for a run.

Fresh air. Clear head. Endorphins flowing.
It burns calories, builds fitness and you always feel better afterwards — even if you’re blowing halfway round.

I try to get 1–2 runs in each week, especially in the summer. It keeps my activity levels up and gives me a break from PT life and being in the gym all day.

I’ve been running since I was a kid.
Through rugby it was bleep tests, yo-yo tests, hill sprints, long distance, fartlek sessions…
Post-rugby I’ve done half marathons and marathons.

They’re all tough.
But they’re all worth it.

You have to challenge the body to make it change — and running definitely does that.

When we’re young, we run everywhere.
As we get older, we move less… walk less… run less… and life becomes more sedentary.

That’s not great for longevity.

So get out and go for a run.

It might be:
• 1km
• 2km
• 5–10km

It doesn’t matter.

Build gradually.
If running feels too much, start with a brisk walk. Get the heart rate up slightly.

Try some Zone 2 running — controlled pace, steady breathing, not flat out. Let the body become more efficient. Improve your physical and mental health at the same time.

The more you move, the better you feel.

Move better. Train smarter. Live stronger. 💪

27/02/2026

WHY I FAST (ONCE A WEEK) 🧠💪

I fast once a week.
Not for weight loss.
Not as a diet.

I do it because of how it makes me feel.

Fasting gives my body a break from constantly digesting food and helps reset things physically and mentally.

✅ Better focus
✅ Calmer mind
✅ Improved discipline
✅ Greater appreciation for food
✅ Stronger mindset

In a world where we’re always consuming — food, stress, noise, distractions — taking 24 hours to slow things down teaches control.

You realise you don’t need to eat every few hours.
Hunger comes in waves… and it passes.

For me, it builds mental toughness and discipline — the same mindset that carries over into training, work and everyday life.

And honestly… food tastes even better afterwards.

It’s not something everyone has to do, but it works for me and helps me feel sharper, calmer and more in control.

Move better. Train smarter. Live stronger.

AndyYatesPT

25/02/2026

TRAIN FOR LIFE 💪

The work you put in now
is the strength you carry into the future.

This isn’t about ego.
It’s about longevity.
It’s about staying mobile.
Staying strong.
Staying capable.

Put the work in today
so you can live a more able life tomorrow.

Move better. Train smarter. Live stronger.

25/02/2026

LOOK AFTER YOUR BODY 💙

You only get one.

What you eat.
What you drink.
How much you move.
How well you sleep.
How you recover.

It all compounds over time.

The better you look after your body, the better it will look after you.
More energy.
Clearer thinking.
Stronger movement.
Better quality of life.

It doesn’t require perfection.
It requires discipline — and consistency.

More good days than bad. That’s it.

Choosing a salad isn’t “being on a diet.”
Saying no to alcohol isn’t boring.

It’s simply making a decision that aligns with how you want to feel.

I rarely drink — not because I can’t — but because it doesn’t fit my routine most weeks.
If there’s a special occasion, I’ll enjoy it.
But I don’t do things just for the sake of it.

Small choices. Repeated daily.
That’s what shapes your body long term.

Poor movement, high body fat and low fitness rarely happen overnight.
They’re usually the result of years of neglect and sedentary habits.

We’re living longer — which is great.
But the aim isn’t just longevity.

It’s longevity with strength.
Longevity with independence.
Longevity with the ability to move well and enjoy life.

Looking after yourself doesn’t guarantee perfect health.
But it gives you a far better chance.

Your body is your responsibility.

Respect it.
Fuel it well.
Move it often.
Recover properly.

Move better. Train smarter. Live stronger. 💪

24/02/2026

Krakow with my favourite tour guide 🇵🇱❤️

Funny how every “historic landmark” somehow led us past a Zara 🛍️😂

Nice to spend proper time together — rather than just spending time together on Sundays.

Love you Laura ❤️

24/02/2026

REST DAY REMINDER 🧠💪

Rest days aren’t lazy.
They’re productive.

This is when your muscles heal.
This is when your body adapts.
This is when the hard work from the gym turns into strength and growth.

If you’ve trained properly, you shouldn’t want to hit the exact same muscle group hard the next day.
You gave it your best effort — now let it rebuild.

When you go into a session fresh:
✔️ You’ve got more energy
✔️ You lift heavier
✔️ Your mindset is sharper
✔️ You perform better

Sometimes less is more.

Fewer sessions done properly, with adequate recovery, often create better results than training every day at 70% because you’re constantly fatigued.

If you don’t rest enough:
• Muscles don’t fully rebuild
• Progressive overload stalls
• Injury risk increases
• Strength drops because you’re still tired

Simple example:

If you smash out 43 max press-ups and your chest is sore and fatigued…
It’s highly unlikely you beat 43 the very next day.

Your body needs time to recover before it can exceed previous capacity.

That’s how progression works.

⸻

Rest doesn’t mean don’t move.

It means:
• Keep intensity low
• Walk
• Stretch
• Stay mobile
• Eat well (protein + balanced diet)
• Hydrate

Keep active — just keep the heart rate down.

How I structure mine:

🏋️ Monday – Workout
🚶 Tuesday – Rest / light movement
🏋️ Wednesday – Workout
🚶 Thursday – Rest
🏃 Friday – Longer run
👨‍👩‍👧 Weekend – Family time, stay active but recover

Plan your rest days as seriously as your training days.

Recovery is part of the programme.
Not an afterthought.

Train hard.
Recover properly.
Come back stronger.

Move better. Train smarter. Live stronger. 💪

Address

St Helens
Merseyside

Telephone

+447743109526

Website

http://Www.ABYatesPersonalFitnessSolutions.com/

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01/03/2026

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