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Chrisbfitness

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Chrisbfitness

I help people feel and move better through a food first approach.

My job is to help guide you to better eating and exercise habits that you can maintain for long lasting health.

22/10/2025

Stop ignoring your accessories🤦🏻

I see it all the time,

People want to get strong on the bench so only do bench press.

Or people want to increase their squat so only focus on that as their main lower focus.

But the truth is that it is important to hit different movements too.

If you want to get good at something we need to look beyond it and see what other areas can support us to improve.

It allows us to build on weaknesses in isolation.

It allows us to build strength in supporting muscles for the main movement.

Of course, the opposite is also true.

To get better at something you have to actually do the thing you want to improve...

This is where a good programme comes in, that covers what you need✅

17/10/2025

The key to making progress with your strength in the gym?

It's not straightforward and there are other variables.

But if I had to pick 3 I believe to be up there with the most important🤔 (no particular order)

1️⃣ Train to failure / Near Failure - via a progressive overload.

2️⃣ Prioritise what you do OUTSIDE of the gym. Recovery and Nutrition are KEY🗝️

3️⃣ Train strength 3-4 x a week. This isn't compulsory and you can make progress with less, especially if you are new to going to the gym. But as we progress, being consistent with this many sessions can make a big difference!

But there is a key word there.

Being consistent.

That of course is the golden rule🏅to achieving anything👊

12/10/2025

No 1. Mistake I always see and hear about when dealing with improvements in Nutrition🤦‍♂️

Constantly trying to have the perfect meal, make the perfect choice, have the perfect Macro split....

This is the first mistake.

Nothing in nutrition is perfect, and you certainly won't be able to keep up with trying to chase it.

But what you can do is aim for 'slightly better' than before

This is:
Realistic✅
Sustainable✅
Achievable✅

How do you do this?

1️⃣Set clear expectations as to what ' better' looks like in different scenarios for you...

2️⃣Set non-negotiables that aren't extreme and can be stuck too

3️⃣Learn what 'slightly better' may mean. This may be understanding the make up of different food better so you can make more informed choices. Or, it can be understanding yourself better in terms of the actions you tend to make

06/10/2025

Life lately❤️

Forever doing my best to slow down and enjoy the moment.

It's been a fun couple of weeks

Maple of course being a highlight🍁🐾

But I'm also proud of the work I'm pushing to achieve.

Working through knee rehab and still not being able to train the way I like is annoying...

But I'm finding enjoyment in training in an alternative way to how I usually do and still seeing progress which is nice👍

And of course, always pushing to make the gym a better place for our members and community! 🔵⚪

Little reminder - Outcomes are determined by the actions we put in daily. So we just gotta keep turning up and doing our best❤️

22/09/2025

A post away from the norm, just a life update😌

You're going to want to see the last 3 pics🐾

Such a perfect weekend,

Good food, good people, good times❤️

Back to work this week🏋️‍♂️

06/08/2025

It's all a learning process...

One last lesson, you have to be patient.

Unfortunately, as anyone who knows me would say, it's one thing I haven't got🤦‍♂️

29/06/2025

Being switched on with your Nutrition is far more to do with psychology than we want to admit....

We tend to focus on extremes such as meal timings and macro splits when we don't even know what's in the fridge🤦‍♂️

Good nutritional habits take practice and you need to invest in new daily actions.

1️⃣ Planning ahead, get organised and know what's for dinner in advance

2️⃣Lean to say no and find alternatives

3️⃣Understand your emotions and find new actions to support you dealing them.

It may seem overwhelming, but start small and build on these daily actions and habits with time✅

19/05/2025

Kokoro Games 2025🥇🏋️‍♂️

This weekend we hosted our annual games!

Leading up to the event I was stressed that things would be a bit all over the place having never organised an event like this before!

But I couldn't have hoped for a better outcome!🙌

The team of judges by my side made the day run so smoothly so that our community could just enjoy a day of friendly competition!👊

It was a day full of fun, encouragement, team work and of course hard work! 💙

Days like this help remind you why we do it as coaches.

Seeing people achieve things they never thought they could, bringing people together with a shared goal....

To be the healthiest version of themselves and having fun while they do it.

Hungry for more fantastic events like this in the future!

07/05/2025

Sometimes, it can be really tough to tell if you're actually making progress to being the fittest, strongest, healthiest version of yourself🤔

And there's more than one way to measure your progress!

Body composition and weighing scales can be useful, but they can fluctuate nor do they tell you the full picture 🤷‍♂️

That's why it's important to consider other progress indicators as well.

Not only does this support us with being consistent with our nutrition/exercise plan, but it can reassure us that things are actually improving📈

So stop for a second and consider if:

🍴 You feel satisfied after meals.
That might be because you’re eating slowly. Choosing fresh foods. Leaving less room in your diet for processed foods that rev the appetite and never seem to fill you up.

💥 You have more energy.
One day, you wake up one minute before your alarm. Your eyes are actually open. You even feel… kind of… happy?

💤 You’re sleeping better.
All of a sudden, you seem to wind down an hour before bedtime without a problem. You follow your sleep ritual and conk out easier than ever.

😀You feel great and more confident.
And you’re making friends with your body shape and size. And, you're more confident, like change is possible.

💪 You’re stronger.
Maybe you start to notice your muscles aren’t as sore, you can do more work overall, and you’re fresher and recover better.

✨It feels more like a lifestyle.
You’re just… living. You’re in a nice, natural normal-day rhythm that doesn’t feel like being “on” or “off” anything. It isn't stressful but challenges you to improve and be 'one step better'

Each of these progress indicators can show you real, meaningful change🙌🙌🙌

10/03/2025

Hard truths about good nutrition 👀🥦

1. It doesn't happen by accident🤷‍♂️
2. You have to learn to say no🙅‍♂️
3. You have to sacrifice/make trade-offs
4. Eat your vegetables - you're an adult 😂
5. You have to keep going. Consistency over intensity will always win.

They might sound simple in context but to put them into action can sometimes be difficult.

Especially when we're looking at changing long-term behaviours.

For example, if you have a habit of snacking in the evening and this has been ingrained over several years, to try and stop and say no or make a different trade-off is a difficult task.

That's why getting support is useful to keep you accountable ✅

But ultimately, the five things I've listed are some of the fundamentals that support good nutrition long-term.

I'm not saying you have to be able to do them all right now, but it's something that should be addressed as you try to improve your health and nutrition 👊

12/02/2025

These are some of my favourite go to food items that I like to make sure are always in the house!🏡

It makes meal preparation and grab as you go foods much easier to do, but also much more nutritious✅

There's a mixture of foods here that can be put together to make a fast nourishing meal/snack,

For example, Greek yogurt, dark chocolate, seeds and oats. Simple, but effective and filling🙌

The best way to make sure you can be consistent with your food is to modify your environment to support yourself

With that being said, you should look to always have foods in the house that support you with your goal!

That way, you're not stuck and relying on ready meals/snacks as you go!

07/01/2025

Important reminder as we head into the new year...

Nutrition is more than just your weight on the scale.

Yes a calorie deficit and shifting some pounds would be beneficial to most people.

But that doesn’t mean we should just ignore all other factors around nutrition just to get a deficit🤷‍♂️

I’ve highlighted 5 areas you should focus on while trying to achieve a deficit✅

In fact, they will help you achieve one if you stay consistent!🙌

1) Try to incorporate lean protein with each meal. And make it a good quality source of protein, not just a protein shake on the side🥚

2) Increase your fibre intake. This can be done by increasing your veg, focusing on whole grains and including more beans and pulses!🫘

3) Have some sort of purposeful movement daily. Yes it increases calorie expenditure, but it’s just good for your body and mind, so make it a priority, even if it’s just a walk.🚶‍♂️

4) Drink water with each meal and carry a bottle with you. Do I still need to be telling people to drink water?💦

5) Include fruit or veg with each meal. Even if you just have a side salad, but we need those nutrients to feel and function well, and it’s much more satiating!🥦

Address

Iron Acton

Opening Hours

Monday	7am - 9pm
Tuesday	7am - 9pm
Wednesday	7am - 9pm
Thursday	7am - 9pm
Friday	7am - 7pm
Saturday	9am - 12pm
Sunday	9am - 1pm

Telephone

+447927046385

Website

http://nourishandlift.co.uk/

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