EMERJ Fit

EMERJ Fit EMERJ Fit is a fitness based organisation with the main goal of prolonging movement and erdicating pain.

Our mission is to provide you with strong foundations for pain free movement and to prolong this movement right into thr late stages of life.

30/10/2025

Train Harder

Now this doesn’t mean just train with terrible form or don’t care about form at all, form is important to maximise the output of an exercise, but ideally you should be pushing to a point where you are no longer able to push through the exercise with “perfect” form, if you can still complete reps with perfect form, you are nowhere near a high enough intensity.

Once you can no longer perform ANY reps with perfect form, still try to move the weight with good form and squeeze a couple more in, this is when you know you’re working at a high enough intensity to grow.

DM for 1-1 coaching

Link in bio for online Skool community

Book now on page for in person sessions

30% off ALL online bookings before 31st October when quoting OCT30 at checkout

29/10/2025

Shaking like a sh*tting dog

28/10/2025

Train
With
Intensity.

DM for 1-1 coaching 📩

Click the link in bio for online skool community 📖

Link in bio to book 💪

30% off ALL online bookings made before 31st October quote OCT30 at checkout

Amazing work put in by this lad Picture top left slide one shows him in January this year before taking me on as his co...
24/10/2025

Amazing work put in by this lad

Picture top left slide one shows him in January this year before taking me on as his coach in June. The picture top right shows how far he has come since then, for October.

Below and on the second slide are photos of his first check in shots in June through to his most recent check in shots from this last week in October.

Massive massive well done the effort he’s put in and the work we have done really shows.

Not only that but he came to me with a shoulder injury with pain levels fairly high around a 5-6/10 on average over the first couple of check ins.

To now where the pain levels were at 3/10 on his most recent check in, along with much better function in the area and reports of only getting a ‘tight’ feeling resulting in discomfort after prolonged periods of time holding in specific positions, very little to no issues with it whilst training at all.

We now look to hit a push up in food to add some good size on while targeting getting those pain levels down as low as possible.

24/10/2025

STOP DOING SIT UPS!!!!!

When training the core it is SO important to think about its purpose, what it is actually for and what movements it produces.

Once you have these - primarily being flexion of the spine (and extension through eccentric control) and stability of the spine - you then need to target those movements in your training thinking about how to properly load the muscles.

Exercises like sit ups and planks do not target the core effectively due to placing too much of their stress and load directly on the spine.

Exercises like cable crunches and hanging leg raises are much better options when we are looking to produce movement.

When we look to prevent movement with the core anti rotational exercises are a great addition, stuff like suitcase deadlifts/carries, side planks are also much better than standard planks as they place load more on the muscles than the spine.

DM for 1-1 coaching 📥

Link in bio for online Skool community

Book through bio quoting OCT30 at checkout for ALL online bookings to receive 30% off before October 31st

22/10/2025

DM for 1-1 coaching 📩

Click the link in bio for online skool community 📖

Link in bio to book 💪

30% off ALL online bookings made before 31st October quote OCT30 at checkout

16/10/2025

Weight loss/fatloss does not mean you can’t eat any fat…

It all comes down to calories in vs calories out, as long as your total calories in are lower than your total calories out, you will still lose weight.

For a FREE macro friendly cook book comment “COOKBOOK” below👇

For more surrounding all things health and fitness head over to my bio, click the link and join my online Skool community, for the month of October you can claim FREE LIFETIME ACCESS!!!!

14/10/2025

3 TOP TIPS for lasting sustainable weight loss

1 - The 80-20 rule
2 - High protein
3 - Delay breakfast by an hour or so (aim to eat first meal within 10:30-1 unless training in the morning)

For more, head over to my online skool community, link in bio, joining within the month of October gives FREE LIFETIME ACCESS!!!

09/10/2025

When building programs and deciding on rep ranges, there are a few things to take into consideration:

- Muscle size
- Muscle location
- Number of muscles used
- Muscle role
- Muscle density
- Recovery of that muscle
- The goal you’re aiming for

When looking at smaller muscle groups which may recover quicker such as side delts, typically I will program higher rep ranges such at 12-16.

This is also the case for muscles that play a major part in joint stability, such as mid back/posterior shoulder muscles, as they require a endurance to stabilise that joint effectively, but I’m still aiming for a good strength based output I may go for a range of 10-12 for example.

When I’m aiming to build muscle and improve the strength element as well for standard training I would opt for maybe 6-8 and in some cases 8-10.

When looking for purely strength based I would go even lower such as 2 - there is less chance for solely muscle building here however when compared to more contractions.

For a FREE 4 week muscle building program comment “BUILD” below.

Alternatively join my Skool community (link in bio) and receive FREE LIFETIME ACCESS - offer available from 1st to 31st October 2025.

Or book now for a consultation to begin your 1-1 coaching journey today!!!

07/10/2025

3x10 is NOT the only rep range for muscular growth.

When we look at building muscle, the main factor to consider is intensity NOT the number.

Research suggests that anywhere from 5 to 30 reps can produce good quality muscle providing the intensity is high enough.

Stop falling short and just stopping when you reach rep number 10 or 12 or whatever it is when you still have 5+ reps in the tank.

Push harder and see the results flood in.

To claim your FREE 4 week muscle building program comment “BUILD” below 👇

02/10/2025

30% off ALL online bookings when quoting “OCT30” at checkout for bookings made between 1st and 31st October.

02/10/2025

Ladies… Weights will NOT make you bulky…

They WILL give you that “toned” appearance that you are after.

Head over to my bio and join my online skool community for FREE LIFETIME ACCESS during the month of October to get access to the following:

- Injury rehab protocols
- Resistance training fundamentals +
programming
- Mobility training
- Nutrition
- Supplement guidance
- Sleep advice
- Athlete development
- Strength and conditioning
- Step by step processes to pain free living

Address

Ollerton

Opening Hours

Monday 2pm - 7pm
Tuesday 2pm - 7pm
Thursday 9am - 6pm
Friday 9am - 6pm
Saturday 9am - 3pm

Telephone

+447825613171

Website

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