Savage Fitness Personal Training

Savage Fitness Personal Training Personal training,Small Group Training, Nutrition Plans, Training Programs,Online Personal Training.

Sessions in Peterlee and Sunderland

I have a 24 hour cancellation policy for all sessions. 10 years experience working in the fitness industry and 15 years training experience. Pearson BTEC Level 3 Extended Diploma in Sport and Exercise Sciences

Active IQ Level 2 fitness instructor

Active IQ Level 3 personal training

Active IQ Level 4 Award in Strength and Conditioning

Diet + nutrition Diploma - level 2

Diet and Nutrition Diploma – Level 3

RSPH Level 4 Certificate in Nutrition for Physical Activity and Sport

"Dream,Believe,Achieve"
Savagefitness@outlook.com

💥CALORIES IN YOUR FAVOURITE ALCOHOL! Calories in alcohol can quickly rack up! Here's a simple guide to how many calories...
19/02/2026

💥CALORIES IN YOUR FAVOURITE ALCOHOL!

Calories in alcohol can quickly rack up! Here's a simple guide to how many calories some common alcohol drinks contain!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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ARE YOU MAKING THESE CARB CYCLING MISTAKES?Carb cycling is a nutrition plan that involves eating more carbohydrates on d...
02/02/2026

ARE YOU MAKING THESE CARB CYCLING MISTAKES?

Carb cycling is a nutrition plan that involves eating more carbohydrates on days that your body requires more fuel (for example a heavy leg day or days you go for long runs) and less on days when your body does not need as much fuel (for example rest days or lighter upper body sessions).

In theory, this style of eating works by preventing your body from using protein as a source of energy during your big sessions, while also meaning that when you’re chilling on the sofa watching Netflix, extra carbs are not being stored as glucose in your fat cells.

It is popular among seasoned weight trainers and those just looking to shed a few extra pounds, but if you want to give it a go here are a few mistakes you need to watch out for.

YOU FORGET ABOUT FAT AND PROTEIN

It can be easy to get into the mindset that carbs are the only thing that matter when carb cycling, and so you neglect your other macros. You, therefore, reduce your carbs and then compensate by eating more protein and fat, which ultimately is not going to help you see much fat loss.

Make sure you’re considering your diet as a whole and how many calories you are getting on your low and high carb days.

YOU'RE OVEREATING ON REFEED DAYS

How much you should be eating on your refeed days depends on a variety of factors and so a lot of deciding how much you need to be eating on your big training days is going to come down to trial and error.

Keep track of not only your calorie intake but also how you feel when training.

You want to have energy but not feel so full and bloated you can’t move – not a productive gym session.

YOU’RE EATING TOO LITTLE ON YOUR LOW-CARB DAYS

Just as eating too much is counterproductive, eating too little on your low-carb days is also going to make achieving your goals more challenging.

Not giving your body what it needs, even on rest days, can seriously hamper your weight loss - not to mention have a negative impact on your health.

Ideally, you want to be in a calorie deficit of around 500 calories at the most to ensure that your weight loss remains healthy and sustainable.

YOU’RE EATING THE WRONG TYPE OF CARBS

While food is not ‘good’ or ‘bad’, on your high carb days certain foods should make up the majority of your carbohydrate intake due to their nutritional factors.

You want to focus your intake around unrefined foods such as potatoes, rice and legumes.

It might be tempting to grab a doughnut or sweets to help you on your way to hitting your carb goals, but this is not going to help you in the long run.

ARE CHEAT DAYS RUINING YOUR DIET?Cheat days, many of us live for them. But are they ruining your progress, and your heal...
02/02/2026

ARE CHEAT DAYS RUINING YOUR DIET?

Cheat days, many of us live for them. But are they ruining your progress, and your health?

The mindset of being strict with your diet to allow for a single day of what some may class as 'binge-eating' is still a hugely popular concept for many trying to follow specific diet approaches. But ask yourself, is having 24hrs of eating an excessive amount of sugar, fats, carbs and overall calories doing your body any good? Put simply, no.

But is this required? Is punishing ourselves for 90% of the week with bland foods and mediocre alternatives worth that short time period of 'binge eating'?

Well no, to both of the above.

Balance is a term thrown around on social media a lot of late, and how this is interpreted can be very different from individual to individual. The idea is that a balanced diet brings together the combination of the foods you love, with the foods that are considered to have significant health benefits (high levels of nutrients).

OUR RELATIONSHIP WITH FOOD CAN OFTEN OSCILLATE. BUILDING SUSTAINABLE APPROACHES TO OUR EATING HABITS CAN NOT ONLY IMPROVE OUR PHYSICAL HEALTH BUT ALSO OUR MENTAL HEALTH.

So how should you approach a balanced diet, one that keeps your mind and body healthy, while still having that allowance for sweet treats and meals out with your mates?

HERE ARE FOUR TIPS TO HELP YOU ACHIEVE A MORE SUSTAINABLE DIET:

1. GIVE YOURSELF FOODS THAT YOU LOVE, EVERY DAY

Sounds great, doesn't it? Rather than destroying a large packet of biscuits on the sofa on a Sunday evening (diet starts Monday, right?...) - eat one biscuit every day, as a treat. If you do this seven days a week, you'll consume fewer biscuits, and most likely not crave an entire packet. Plus, you enjoyed your favourite treat every day. Everyone's a winner.

2. EAT OUT, BUT DON'T BINGE OUT...

Having a balanced diet doesn't mean having to miss out on going for food with your mates. You can still enjoy your favourite meals, but you might want to consider making a few simple swaps to help you stay on track. Love a burger? Swap out the side of deep-fried chips for baked potatoes. Fancy a chicken breast? Opt for grilled chicken rather than breaded. The list goes on...

3. ALCOHOL

Let's be real, those of us at the legal age to consume alcohol, generally, do at some point. It's arguably become a staple of western society. But did you know alcohol has 7kcal per gram? That's around 208kcal in a pint of beer and 140kcal in a glass of white wine.

Reduce calorie consumption while enjoying a bevvy with your mates by having low-calorie/sugar mixers, such as gin and diet tonic (59kcal).

4. IT'S TRIAL AND ERROR

Changing your body composition, whether it be gaining size or losing bodyfat, is all trial and error. We are all different, which means our calorie (energy) intake must reflect this. Maintaining a consistent diet will allow you to slowly reduce or increase portion sizes and treats to suit your goals.

Be patient and monitor your progress; you can adjust your calorie intake and energy expenditure over time in response to your development.

5. BIN THE 'CHEAT DAY' TERMINOLOGY.

The approach of binge-eating regularly is bad for our health on so many levels, and you aren't cheating anything. Allow yourself to enjoy treats in moderation when you crave them, 'treat meals' can be a much better way of letting your hair down whilst on a diet. Enjoying foods you love regularly is a much more satisfying and realistic approach.

𝟏𝟖𝟎𝟎 𝐂𝐚𝐥𝐬 𝐟𝐨𝐨𝐝 𝐢𝐧𝐬𝐩𝐨 😋⁣⁣𝐁𝐑𝐄𝐀𝐊𝐅𝐀𝐒𝐓: 3 egg omelette, packed with chopped veggies & 30g feta.𝐒𝐍𝐀𝐂𝐊: 250g protein yogurt + 1...
01/02/2026

𝟏𝟖𝟎𝟎 𝐂𝐚𝐥𝐬 𝐟𝐨𝐨𝐝 𝐢𝐧𝐬𝐩𝐨 😋⁣⁣

𝐁𝐑𝐄𝐀𝐊𝐅𝐀𝐒𝐓: 3 egg omelette, packed with chopped veggies & 30g feta.

𝐒𝐍𝐀𝐂𝐊: 250g protein yogurt + 100g raspberries & 100g blueberries. These plain yogurts with skinny food calorie free syrup

𝐋𝐔𝐍𝐂𝐇: Jacket potato + small tin of beans + 10g butter & 30g cheddar.

𝐃𝐈𝐍𝐍𝐄𝐑: 125g 5% mince beef, 75g pasta (dry weight), 125g dolmio sauce & 30g grated mozzarella.

𝐒𝐍𝐀𝐂𝐊: Galaxy Ripple with a cuppa🙆🏼‍♀️⁣⁣

Comment below if this looks like food heaven or rotten 😝 (no offence will be taken lol)

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YOU DONT GET BULKY BY ACCIDENT! Nobody ever gained too much muscle by accident. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀This is particularly...
01/02/2026

YOU DONT GET BULKY BY ACCIDENT!

Nobody ever gained too much muscle by accident. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This is particularly the case for females as their muscle gain potential is much more limited than it is for men.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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To look like the female on the left you'd have to:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Want to look like that, as it would take an enormous amount of sustained dedication in the gym over many years.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Deliberately eat enormous amounts of food to support your mass gain.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Take steroids and other performance-enhancing drugs. Women simply don't gain that amount of muscle mass without pharmaceutical enhancement.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So in other words, you're NEVER going to end up looking too muscular and bulky by accident!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
--⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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RESULTS OR EXCUSES CANT HAVE BOTH! OUTWORK EVERYONE💪💯-Often in today’s society “HARD WORK” is not appreciated as much an...
01/02/2026

RESULTS OR EXCUSES CANT HAVE BOTH!

OUTWORK EVERYONE💪💯
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Often in today’s society “HARD WORK” is not appreciated as much and far too many people make excuses as to why they are not where they want to be. It’s easy to make excuses or say “that person is more talented”...”that person had it easier than me”...”I don’t have the gifts they do”.....
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The truth is successful people, athletes, entrepreneurs, etc put in more HARD WORK than most people can even comprehend. It’s not easy but at the end of the day it’s that hard work that sets them apart.
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This week don’t let your excuses get in the way of putting in the work that gets you closer to your goals! BE GREAT!
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I’ve said this before and I’ll say it again.Some people struggle with self control.They want to lose fat but have diffic...
29/01/2026

I’ve said this before and I’ll say it again.

Some people struggle with self control.

They want to lose fat but have difficulty saying “no.”

They mentally justify it in saying they’re “flexible dieting.”

But flexible dieting doesn’t mean “eat junk and lose fat.”

It means “don’t feel guilty for having a treat - but you still have to be wicked consistent to make significant, lasting changes.”

For them, practicing self control and saying “no” more often might help them achieve their goal.

Other people struggle with food anxiety.

They get anxious at the thought of going out to eat at a restaurant because they don’t want to “ruin their progress.”

They feel bad for having a slice of cake at their own birthday party.

They know it sounds silly and they often give their friends/family/clients amazing nutrition advice that promotes a more flexible approach...but they struggle with it themselves.

For them, saying “yes” more often and having a treat might help them achieve their goals.

Progress is not only measured in weight loss or fat loss or measurements or numbers or quantifiable data.

Progress is also measured in mental, emotional, and behavioral changes.

And, candidly, if you don’t improve your mindset first, any physical changes/improvements are going to be short-lived.

Because sustainable results only happen with a sustainable mindset.

🤓 Macros 101... everything you need to know about macronutrients.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀🍗 Protein⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀1 gram...
29/01/2026

🤓 Macros 101... everything you need to know about macronutrients.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🍗 Protein⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 gram of protein = 4 calories ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Great sources of protein are:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔ Lean meat⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔ Fish⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔ Eggs⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔ Whey (protein powder)⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔ Dairy⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Why is protein important?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✅ It builds and repairs muscle tissue⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ Preserves lean muscle mass when you eat in a calorie deficit⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ Helps you feel satiated (fuller for longer)⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🥔 Carbs⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 gram of carbs = 4 calories⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Great sources of carbs are:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔ Fruit⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔ Veg⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔ Rice⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔ Grains⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔ Bread⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔ Pasta⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Don’t swerve the carbs!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✅ Carbs are an easy energy source for the body⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ Carbs replenish glycogen stores⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ Carbs are often a source of fibre and aid digestion⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🧀 Fats⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1 gram of fat = 9 calories⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Good sources of fats include:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔ Nuts⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔ Salmon⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔ Cheese⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔ Dairy⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔ Eggs⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Why is fat important?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ Fat allows nutrient absorption into the body⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ Fat regulates hormone production⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ Fats - particularly omega 3 and 6 aids brain function⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣

Tracking your food intake is a great way to rapidly improve your eating habits. It’s also the only sure way of knowing i...
29/01/2026

Tracking your food intake is a great way to rapidly improve your eating habits. It’s also the only sure way of knowing if you’re consistently eating in a calorie deficit.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But, there comes a time in every fitness enthusiast’s life when they’re no longer focused on losing weight...⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Now, they’re looking to maintain a healthy body, and at that point strict calorie counting just isn’t necessary for most people.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These habits will help you keep your calorie intake in check without having to religiously count or track ‘em.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Implement these four habits on a regular basis, and they work like a charm 🍀👌⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Protein & Veggies 🍖🥗 - if you’re eating lots of protein and veggies, there’s a good chance you’re not over-consuming calories. Plus, protein and veggies help keep you full & satisfied.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Never Miss Twice ✌️- I enjoy a ”fun” meal as much as anyone else. This habit keeps me focused on eating nutritious meals most of the time.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. The One Plate Rule 🍽 - when you find yourself in a situation with lots ‘n’ lots of tempting foods (like a buffet or party), this habit is key! ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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4. Smart Snacking 🍎 - for a lot of folks, mindless snacking is the biggest culprit leading them to overeat.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀ ⁣

“How do I lose belly fat?""How do I get rid of fat from my lower back?""How do I lose this elbow fat?"That last one's no...
29/01/2026

“How do I lose belly fat?"

"How do I get rid of fat from my lower back?"

"How do I lose this elbow fat?"

That last one's not a joke. I've been asked that question before.

Well, the answer is simple, and a lot of people hate hearing it...

What it takes to lose stubborn fat is the exact same as losing fat from any area — It all comes down to:
1. Creating a calorie deficit ⚖️
2. Lifting weights 💪
3. Eating plenty of whole foods (they tend to be more filling) 🥗
4. Being very consistent and patient... ⏳
__

25/01/2026

Changing up your exercises all the time is one of the WORST things you can do if you're trying to build muscle.

Why?

When you start doing a few exercise, you get stronger at it because of neurological adaptations NOT muscular adaptations?

'What the hell does that mean?'

You essentially get better at recruiting the muscle fibers you already have to perform the movement, as well as learning the motor pattern.

In other words, you'll get stronger for a few weeks on a new exercise without gaining muscle!

It's only once you've 'capped out' these adaptations after a few weeks that you can be sure that the strength gain is attributable to your muscles adapting to the stimulus, rather than a neurological adaptation.

A second and perhaps more obvious reason that its wise to stick to the same exercises is that it actually allows you to measure whether you're getting stronger or not.

If every training session you do consists of a random list of exercises you pulled out of this month's issue of 'big biceps monthly' then you're never going to actually know if what you're doing is working!

So don't be one of those people who shows up at the gym, does any old random set of exercises and hopes for the best!

Stick to heavy compound exercises and track your progress!

The goal of your training is not to get a sick pump or to make yourself feel sore (those things may happen, but they are...
21/01/2026

The goal of your training is not to get a sick pump or to make yourself feel sore (those things may happen, but they are not the goal.)⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This goal is to get measurably stronger over time.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So how do you get stronger?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Prioritise compound lifts (squats, deadlifts, lunges, presses, rows.)⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Make sure your form is textbook perfect.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And then — it’s gonna shock you — just add weight.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Just a little more work each time. A little more weight, or a few more reps at the same weight (then add weight the next week for sure)⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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That’s it. Start light, add weight slowly, but never at the expense of your form. Your body will eventually be challenged, and while you’re away from the gym, it will adapt at the nervous (use current muscle better) and muscular systems (add muscle) so you get stronger.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you're in a calorie deficit, then just remember, at a certain point your strength gain is going to taper off, as gaining strength becomes impossible beyond a certain point when you're in a deficit. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You'll need to increase your calories to continue to drive progressive overload.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Got a question? Comment below or DM me!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣

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Our Story

I am a certified Personal trainer who has ran my own successful business for the last five years. I have been training for the last 10 years and have a true passion for what I do.I have helped people from all walks of life reach there goals from short term to long term.I have my dream job and love helping people to do things they never thought they could. I started this page to help as many people as I can with both training and nutrition so don't hesitate to contact me if you need any help with anything. "Dream,Believe,Achieve" Savagefitness@outlook.com