Savage Fitness Personal Training

02/09/2025

⁣Let me shed some light on why you can’t stick to a productive diet for fat loss, any longer than 4 weeks 💡⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ You overthink, over-complicate and over judge your food choices. So you decide to starve instead of eat properly.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ You have 2 modes of eating; either I’m being a Saint or I’m being a Sinner. No in-between.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ Your perception of what a ‘good’ diet for fat loss looks like, is all about eating foods tagged with label - ‘healthy,’ instead of focusing on energy balance.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
INSTEAD, base your diet around some very simple principles that set you up for success…⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
🖊 Simple and practical is best.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
🖊 Never ‘on the plan/off the plan’ or all or nothing good/bad.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
🖊 Energy balance and satiety over ‘healthy eating’ tag.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
🖊 More pre-planning and structure actually means more freedom.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Let's get to work on a pattern of eating you CAN ACTUALLY STICK TO 🤘🏼⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣

31/08/2025

I’m away for a family wedding so not working Monday all sessions will be sent out tomorrow as signal is really bad but if anyone needs them sooner drop me a message

26/08/2025

You’re part of a rare breed. 🦾
A disciplined minority the world doesn’t understand.

Only ~3% of the global population lifts weights consistently.
That means for every 100 people you walk past… 97 don’t train.

Even in North America—where fitness culture is “big”—only about 5% train at least 3x per week.

Most people don’t have the discipline, structure, or patience for delayed gratification. But you do. 💯

So if you’re someone who shows up, eats right, and stays consistent—you’re already ahead of the pack.
You’ve chosen progress over comfort.

Respect. 💪🔥

👉 Tag a training partner who’s part of this 3%.
👉 Drop a “💯” if you’re proud to be in this minority.

#

24/08/2025

Trying to slim down? Is alcohol your downfall? Could it be your choice in alcohol and quantity letting you down?

For A LOT of people, alcohol can be the primary reason as to why we can FAIL your body transformation.

Monday - Friday can be PERFECT but after a few too many calorie dense drinks at the weekend you could undo all your hard work

For girls 👩🏼👩🏻 calories are usually clocked by which can be upwards of 200 calories a serve, for lads those Fruit Ciders are full of calories. if you down just a few of these you can easily clock up the equivalent of a whole meal or two!

Of course we're not trying to stop ANYONE from having a good night - What we want to show you is there are plenty of simple swaps that A) Don't stop you from having a good time 😎 Help you reach your goals C) Still taste great.

Don't let the weekend counteract your weeks worth of hard work.

24/08/2025

It’s common knowledge that lifting weights can stimulate muscle growth and promote fat loss, but people tend to forget the countless other benefits it has to offer!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣

24/08/2025

New to Tracking Your Macros?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here’s a Cheat Sheet to help you know which foods help you hit your macro goals!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✳️ The Macronutrient Cheat Sheet!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
❇️ For each one of us, we have a specific goal of protein, carbs, and fats that we need to hit in order to reach our goals. These are our Macronutrients.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
For most of us when we first start tracking our macros, we have a hard time consistently hitting them. And it's not our fault. It's just practice and figuring out what foods provide which macros. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ So I made this simple cheat sheet displaying which foods can be categorized as providing which macros!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✳️ Here's how it broken down:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Carb Sources⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Carbs + Protein Sources⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Protein Sources⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Protein + Fat Sources⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Fat Sources⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ So as you can see, some foods provide solely one macronutrient while others provide some of more than one.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀

24/08/2025

😋😋 2k cal inspo

𝐁𝐑𝐄𝐀𝐊𝐅𝐀𝐒𝐓: 2 crumpets, 10g butter, 2 eggs + 50g smoked salmon

𝐋𝐔𝐍𝐂𝐇: 1 tin tuna, 70g (dry) pasta, veggies of choice, 40g salad cream

𝐃𝐈𝐍𝐍𝐄𝐑: diy burrito bowl; 1 packet micro rice, spices, 150g chicken, 1/3 tin mixed beans, veggies, salsa + 30g cheese⁣

𝐒𝐍𝐀𝐂𝐊: apple + magnum 😎⁣

Is this your idea of food heaven or hell 😇😈 drop the emoji below 🙊⁣

-⁣⁣

24/08/2025

24/08/2025

Margarita pizza recipe

Each serving contains 837kcal

Per 100g
Carbohydrate 107.7g
Protein 30.1g
Fat 34g
Fibre 6.7g

Makes 4 pizzas (about 20cm each)
60 mins to prepare, 10 mins to cook plus 2-3 hrs proving time
837 calories / serving
Vegetarian

Ingredients

For the dough:
½ tsp fast action yeast
260g strong plain flour
260g plain flour
1 tsp salt
2 tbsp extra-virgin olive oil
For the toppings:
150ml passata
1 tsp dried oregano
1tbsp extra-virgin olive oil
200g mozzarella balls and sundried tomato pack
200g grated mozzarella
fresh basil leaves, to serve

Method

Put the yeast into a small jug and pour in 380ml of warm water. Leave to stand for 5 mins until the yeast starts to react.
Mix the flours and salt together and make a well. Pour in the water/yeast mix, plus the oil and bring the dough together with a wooden spoon, then use your hands. The dough will be very sticky but try to avoid adding extra flour as this will affect the end result.

If you have a stand mixer, use a dough hook to knead the dough for 5 mins on a medium speed. If you are kneading by hand, use a little flour on the surface and knead for 10 mins until the dough is springy and a little firmer.
Put a small drizzle of oil into a large clean bowl and add the dough. Cover with clingfilm and leave to rise for 2-3 hrs or until doubled in size.

Meanwhile, mix the passata, oregano and oil together and season with salt and pepper. Halve the mozzarella balls and set them aside.
When the dough has risen, preheat the oven to gas 9, 240°C, fan 220°C. Put a baking tray on a high shelf to heat up. Knock the dough back and shape into 4 equal pieces. While you work on the first piece of dough, lightly cover the remaining pieces of dough with clingfilm.
Gently flour the work surface and use a rolling pin and your hands to tease the dough into a roughly 20-30cm pizza.

Sprinkle a baking sheet with a little flour and put the pizza base onto it. Spoon 1-2 tbsp of the passata mix onto the base and top with a quarter (50g) of the grated mozzarella, and ¼ of the halved mozzarella balls and sundried tomatoes. Season, then sit the baking tray on top of the heated baking tray in your oven and bake for 10 mins until the base has cooked and the cheese is melted and golden. As the first pizza cooks, prepare the second pizza, then repeat with the remaining pizzas.
Tip: If you have multiple trays, you can cook two pizzas at the same time.

21/08/2025

Only haters will hate! Successful people like to see people succeed!

21/08/2025

Salt and Pepper Chicken 😍

Nutrition
PER SERVING
* CALORIES308
* CARBS11G
* PROTEIN34G
* FAT15G
* SATURATES4G
* SUGARS5G

For the salt and pepper chicken
* 8 chicken thighs or drumsticks - all skin removed
* 2-3 tbsp salt and pepper spice mix see below for recipe
* ½ red pepper deseeded and chopped
* 3 spring onions finely chopped
* ½ onion finely chopped
* ½ chilli deseeded and finely chopped
* low calorie cooking spray

For the spice mix
* 1 tbsp sea salt flakes
* 1 tbsp granulated sweetener or other sweetener
* 1 tbsp MSG (monosodium glutamate) optional - see notes below
* ½ tbsp Chinese 5 spice
* 1 good pinch chilli flakes depending on how hot you like it
* 1 tsp ground white pepper

Do you need any special ingredients to make Salt and Pepper Chicken?

All of the ingredients can be purchased from your local supermarket apart from the MSG.

You’ll notice that the Salt and Pepper Spice Mix recipe calls for MSG or Monosodium glutamate.
The quantities for the spice mix will make more than enough for the Salt and Pepper Chicken recipe, so you can just keep any extra spice mix in an airtight container or sealed food bag until you’re ready to use it again!

To make the salt and pepper spice mix
Step 1
Toast the salt flakes in a hot pan until they start to brown – it’s very important to do this to get the true salt and pepper flavour.

Step 2
Place them on a baking tray and cook as per pack instructions (usually around 30 minutes at 190°C).

Step 3
When the chicken is cooked, heat up a wok sprayed with some low calorie cooking spray.

Step 4
Add the spring onions, onions, chilli and peppers to the wok and cook until they start to brown slightly.

Step 5
Add the chicken thighs to the wok along with 1 or 2 tablespoons of spice mix. Don’t add it all at once, add it a bit at a time, taste and stop when it’s spicy enough.

Step 6
Cook through for another 3 or 4 minutes, then serve sprinkled with some finely chopped spring onions.

21/08/2025

NEAT stands for non-exercise activity thermogenesis. That’s just a fancy way of saying that it’s all the movements you do that burn calories but aren’t structured exercise. Walking the dog, scratching your nose, cleaning the house, and dancing in the shower are all examples of NEAT.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you workout for an hour a day, that only accounts for 4% of your entire day. The rest of your time awake not exercising makes up 63% of your day.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
That’s 63% of the time you have an opportunity to get some more movement in your life. It’s no wonder why your NEAT actually accounts for more caloric expenditure (calorie burning) than exercise.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
NEAT doesn’t need to be planned. You don’t need to purposely set aside an hour to take a walk every day, although it can of course help.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Seemingly small choices can really add up.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you have an active job where you are on your feet all day, your NEAT is already going to be pretty high. But for a lot of us with desk jobs, especially when working from home, it can be easy to go the entire day with very little movement. That’s why it is so important to try to get some extra movement in!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
What’s your favorite form of NEAT to get some extra movement into your day?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣