Savage Fitness Personal Training

07/01/2026

Anything worth doing is worth doing today!

07/01/2026

15 SIMPLE TIPS TO GET YOUR 2026 HEALTH & FITNESS GOALS STARTED

Is one of your new year resolutions to get fit and healthy? We know how hard it is to get started and suddenly change your lifestyle to a more active, healthy one. So here are some tips to get you started which in the long run will have a great impact on your health and fitness goals.

1. Swap sugar for sweetener.
By swapping sugar for sweeter you cut down on your daily total calories and there are a couple of easy ways to do this. A) Skip your sugar in your coffee and add sweetener instead. 😎 Top your cereal with truvia sweetener instead.

2. Swap cereal for porridge oats.
You will get a lot more food volume eating porridge as well as the fact it has a much greater nutritional breakdown. A great start to your day rather than sugar-packed cereal.

3. Cut out high sugar & high-fat condiments.
Stay away from calorie-dense condiments like full sugar bbq sauce, tomato ketchup & full fat mayo and swap for lighter options or alternatively ZERO calorie sauces and syrups.

4. Cut down on high-fat meat sources.
Try to reduce the amount of high-fat meat like sausages, burgers and look at leaner meat sources like lean mince, chicken, turkey, you can even now get your hands on chicken burgers and sausages!

5. Be clever with your food.
Increase your food volume with healthy food sources. Add more vegetables and salad to increase the amount you are eating making you feel fuller but without the increase in calories.

6. Add more water to your food to increase volume.
Microwaving oats in more water will expand the oats making it feel like you are eating a lot more.

7. Get more active!
Losing weight & getting in shape doesn't mean spending hours in the gym. Incorporate more exercise into your daily routine as a tool for weight loss. Small things like walking to work, taking the steps instead of the lift, get out for a morning walk before work. These all contribute to excess calories being burned leading to greater weight loss.

8. Swap sugary soda drinks and juices for sugar-free versions.
There is nothing wrong with drinking sugar-free soda in moderation! If that's what keeps you going and keeps you on track then why not!

9. Find alternatives to high-fat snack like crisps.
Swap out crisps which are normally high in fat for lower fat snack alternatives like air popped popcorn.

10. Try and take longer to eat your food and chew.
Studies show taking longer to eat and chewing your food more gives your brain time to recognise you are eating and so will send signals that lead you feeling fuller and an increased feeling of satiety leading you to not overeat.

11. Swap white carbohydrate sources for wholegrain versions.
These have a slower digestion rate and will lead to feeling fuller for longer so less chance of eating more in a day.

12. Set yourself goals!
If you have a goal to strive for you are a lot more likely to be motivated to get out and get active if you have something to motivate yourself towards.

13. Increase your protein intake throughout the day.
Try and get a whole protein source with each meal. Protein is proven to give you greater satiety levels leaving you feeling fuller for longer, therefore less chance of overeating in a day.

14. Increase your water intake.
Try and aim to drink at least 2-3 litres of water a day. Water does not only keep you hydrated and helps with digestion but will also at times keeps hunger at bay due to filling the stomach. Make sure you always have some water on hand!

15. Make clever decisions when eating out!
Eating out doesn't always means eating unhealthy. If you look carefully there is always some sort of healthy dish on the menu! Do you really need that burger and chips? Why not forget that burger bun and chips and instead have the burger meat on a bed of salad or fresh vegetables? Be careful when adding large amounts of sauces to your meals as all your favourite condiments have a lot more calories ion them than you think

07/01/2026

Life is hard. Training makes it easier. I don’t know about you, but voluntarily taking on the challenge of a hard workout makes all of the other buls**t life throws at me easier to handle. Here’s to resilience, peace, and meeting the challenges of life head on💯

07/01/2026

Turkish eggs recipe

Real food for real life!

Serves 6
12 mins to prepare and 8 mins to cook
283 calories / serving
Vegetarian / gluten free

Carbohydrate 5.4g Protein 11.2g Fat 24g

Ingredients

80g salted butter
½ tsp smoked paprika
½ tsp crushed chillies
6 medium eggs
500g pot Greek-style yogurt, at room temperature
1 lemon, zested and juiced
2 garlic cloves, crushed
5g fresh dill
toasted pitta, to serve (optional)

Method

Melt the butter in a small saucepan over a low heat. Add the paprika and chillies and cook for 2 mins or until the butter smells spicy. Set aside and keep warm.

To poach your eggs, fill a wide saucepan with 5cm water and bring to the boil. Turn the heat right down to very low. Crack an egg into a teacup and gently slide it into the water. Repeat with the other eggs, one at a time. Cook for 3 mins until the whites have just set. Remove with a slotted spoon and drain briefly on kitchen paper. You may find it easier to do this in 2 batches.

Meanwhile, spoon the yogurt into a heatproof bowl and stir through the lemon zest, juice and garlic. Season well. Place over a pan of barely simmering water (the water shouldn’t touch the bowl) and heat gently for 3 mins, stirring, until lukewarm. Be careful not to overheat it or it will split.

Divide the warm yogurt between 6 shallow bowls. Top each with a poached egg, pour over the spiced melted butter and finish with a scattering of dill fronds. Serve with warm pittas for dipping, if you like.

07/01/2026

Slow cooker Persian chicken stew recipe

Real food for real life 😍

Serves 4
8 mins to prepare and 5 hrs to cook
523 calories / serving
Freezable

Carbohydrate 36.8g Protein 28.1g Fat 30g

Ingredients

750g chicken thighs on the bone
½ tsp ground cinnamon
½ tsp ground ginger
½ tsp turmeric
1 tbsp olive oil
1 onion, peeled and sliced into rings
25g walnut halves
550g new potatoes, halved if large
100g dried dates
150ml chicken stock
2 tbsp harissa paste
150g natural yogurt
steamed greens, to serve

Method

Put the chicken thighs in a bowl and add the spices. Toss well to coat.
Heat the olive oil in a frying pan and sauté the onion for 2 mins and then add the walnuts. Cook for another minute.
Put the potatoes in a slow cooker. Add the chicken and then spoon in the sautéed onions and walnuts. Sprinkle over the dates and pour in the stock.
Cook for 4½-5 hrs on a low heat, until the chicken is cooked through (with no pink meat showing).
Meanwhile, stir the Harissa paste into the yogurt.
Serve the chicken on a bed of steamed greens such as kale with the spiced yogurt on the side.

06/01/2026

04/01/2026

Health is wealth, respect to everyone for trying 😁💪🏻

04/01/2026

Janet: "Im not doing that calorie deficit s**t. I saw someone with far more followers than you promoting a 'game changing detox"

Me: "Sounds like a gimp. Much that cost you?"

Janet: "Only £100! Guaranteed to flush out those toxins"

Me: "Did they explain which toxins?"

Janet: "No but they said 'scientists have tested it'"

Me: "What scientists?"

Janet: "Oh here we go! You're always right eh?"

Me: "When it comes to bulls**t detoxes....You're f****n right I am!"

* Janet adopts the bulldog licking p**s off nettles look *

Me: "Why not just buy fruit and veg for a fiver? That's all those detoxes and juices are"

* Janet throws up in her mouth as she necks her 'game changing' shake *

JANET HAS FU**ED IT AGAIN....

DONT BE LIKE JANET!

Looking for honest, evidence based, education driven results?

Feel free to message me with any questions or help you need 😁

04/01/2026

Exercise classes are often the first port of call for people who are new to the gym.

However if you're looking to really maximise your results, they're probably not the best use of your time.

Why?

Well, most of these classes perpetuate the myth that your muscles can be 'toned', and the best way to achieve this look is by doing the class.

The problem is, exercise classes are NOT the best way to get 'toned'', as muscle cannot be toned.

In fact there's not such thing as a toning exercise. A 'toned' body is created by having sufficient muscle mass and low enough body fat that you can see the shape of your muscle through your skin.

By far the most efficient way to achieve this is by creating a calorie deficit through your diet, and training to MAXIMISE muscle size (that means lifting heavy weights, not farting around with pink dumbells).

Now I appreciate that training to maximise muscle size can sound like a scary concept to someone who is just trying to get 'toned'.

But what people need to understand is that gaining muscle is REALLY FU***NG HARD. Particularly if you're a woman who has about 95% less testosterone than a man. Worrying about getting too muscular by lifting weights is rather like worrying you'll set a world record marathon time the next time you go for a jog. It ain't gonna happen.

Just to clarify, I'm not saying exercise classes are completely useless, as some people clearly enjoy them, and it's much better to be doing some exercise you enjoy than none at all. So if you like doing classes, and you're happy with your results, of course you should carry on doing them!

However, the people who are doing group exercise classes but NOT achieving the toned body they want deserve to know why.

14/12/2025

WHY WEIGHT LOSS IS NOT ALWAYS LINEAR ?

Bodyweight can fluctuate a LOT from one day to the next.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This often leads people to advise you to 'ditch the scales'.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And whilst I agree that focussing too much on the scales is a mistake, they CAN be a helpful tool for tracking your progress if you understand their limitations, and how to interpret the numbers.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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To lose one pound of fat requires you to create a 3500 calorie deficit. Most people are not going to even come close to creating a deficit that big in a single day. This means that if you drop a pound from one day to the next, most of it is probably not fat. And equally if you gain a pound it's not fat either.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Most of our body is made of water, which is why our weight can change so rapidly from one day to the next. Loads of factors influence water weight such as such as fluid intake, salt intake and the last time you went for a pee.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This is why weighing in only once a week is pretty useless, as you could easily catch your weight on a 'high' or a 'low' day.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Instead, I advise you take more regular measurements, and calculate your AVERAGE weight for a week. You can then compare that to the previous weeks average, and this will give you a much clearer idea of how your weight is actually changing over time!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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14/12/2025

An increase in high sodium foods and/or carbs will mean an increase in water retention.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Resist the urge to be an as***le to your body today for yesterday’s indulgences. You don’t need to do anything extreme by slashing calories or performing excessive cardio. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This is a disordered approach to fat loss.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Continue moving forward as if nothing ever happened and your weight will stabilize back to normal in a few days.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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