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Mondays are a huggggggeee shift

So here’s some bits I get up to…

Cringing my tits off putting this video up but there we have it alrriggggght

4:30am - 7:30pm ticked off for the week ✅

#fitness #training #healtylife #health #running

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About last Friday… 🪩

A gameday under the lights never fails & this may have topped the lot! Bringing people together through health, fitness & friendly competition is where it’s at!

Unbelievable atmosphere inside HQ Friday night. Whether you were competing or coaching, it was a pleasure to be in that room 🖤

Well planned, well executed.

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Flexi Fit Games ❤️‍🔥💫
The best time as always with the gym family!!!

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5 STONE. FIVE STONE GONE. 👏🏼

This is one I’ve been waiting to post for a LONG time.

Katie came to me with goals, but no real direction on how to achieve them.

We sat down for our consultation, established the barriers that had been holding her back and built a plan around her life. Not just handing her a diet plan and telling her to crack on, but developing her understanding of nutrition, training and how to build a healthy relationship with food.

Because I want my clients to understand WHY they’re doing what they’re doing. When you understand how your actions are going to get you closer to your goals, you become far more confident in the process. You’re not just following instructions, you’re learning skills you can use for life.

Katie is a prime example of what consistency can achieve.

The 80/20 rule. 80% of the time, she’s bang on. The other 20% allows for flexibility, enjoying life and having the things she enjoys without feeling like she’s failed or undone all her hard work.

But there’s a common misconception with the 80/20 rule.

People think they can be perfect Monday to Friday, then spend Saturday and Sunday overeating, binge eating and drinking, and expect it all to balance out.

That’s not how it works.

The key to that 20% is CONTROLLED flexibility, not completely disregarding your goals. There’s a massive difference between enjoying the foods you love as part of a balanced lifestyle and using the weekend to undo the consistency you’ve built throughout the week.

You don’t need to be perfect. You need to be consistent, understand your habits and learn how to make this work around YOUR life.

And that’s exactly what Katie has done.

5 stone down. A completely different understanding of nutrition and training. And proof of what can happen when you have the right structure, support and consistency behind you.

Katie, you should be incredibly proud of yourself. You’ve put the work in and you’ve earned every bit of this. ❤️

If you’re struggling to know where to start, feel like you’ve tried everything or just need some direction, drop me a message. Let’s sit down, talk through your goals and work out how we can get you there 🔥❤️‍🔥

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Over the coming days, we’d like to take the time to thank our much-appreciated team sponsors for supporting their local grassroots club!

Your generosity and support for grassroots football make a massive difference to the children’s experience of the game. ⚽

We’d like to start with our Under-7s sponsors:

@flexifit_pt
@cariadmemorials
S&R Carpentry & Building
Noarc
Valley Roofing

Thank you for your support! 🩵🤍

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Morning Uppers ticked off ✅

OH Press 3x10

Bent over row 3 x 12
Face pull 3 x 15

NG Lat pull down 3x8
Bicep Curl 3x10
Press up 3x 10

#gym #fitness #health

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Another amazing session this week with the Merthyr girls U16s 🤩

I was roped into this pose by them, such a good atmosphere with these lot 🔥🔥

Love my job 🖤 @flexifit_pt

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WINTER LOCK IN IS ON 🔒💪

I’ve got some new morning & daytime PT spaces available, as well as a couple of extra evening slots.

With Christmas around the corner and the new year not far away, why wait until January to start working on yourself?

Whether you want to lose body fat, build muscle, get stronger or just get back into a good routine, now is the time to get going.

I’m offering an 8 or 12 week Winter Lock In Hybrid Plan which includes:

💪 2x 45–60 min 1-1 PT sessions with me every week
📲 Online coaching through the FITR client app
🥗 Personalised nutrition plan & habit/weight trackers
📈 Weekly check-ins & monthly accountability reviews
🤝 Consistent support, guidance and accountability throughout

The aim is to build good habits, get some proper momentum going and go into the new year already making progress, rather than starting from scratch in January.

I’m only opening up a limited number of spaces around my current client schedule, so if you’ve been thinking about getting started, now’s your chance.

Stop putting it off. Get yourself booked in and let’s get to work.

📩 Drop me a DM with “WINTER” and we’ll have a chat about getting you started.

J.A Personal Training & Online Coaching 🖤

Here are my available slots above 👆🏼

Once they’re gone, they’re gone!

I’m not looking for people who just want a quick fix. This is an opportunity to get yourself in check, build better habits and make progress that lasts.

The 8 & 12-week blocks are simply where we start. The goal is to build something sustainable and keep progressing long beyond that.

Invest in yourself, commit to the process and let’s get to work. 👊🏼

My own transformation. 💪🏼

The journey itself took years, but the before and after you see here is just 7 months apart.

To get to this point, I had to make sacrifices. I had to address bad habits I’d normalised over the years and accept that, for a period, balance wasn’t going to be perfect. That’s the part people don’t always want to talk about.

Balance is the long-term goal, but progress requires sacrifice.

There are periods where you have to be more disciplined, more focused and willing to put certain things aside to get where y

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Session 2 of the week ticked off with some lower body strength work!

Main goals this week is to be able to hit
3x Run session
3x Strength
2x Bike

2/8 completed so far ✔️

#strength #fitness #triathlon #triathlete

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Lower 👊🏼

Front squat 100kg x4 (+10kg for 4 from last week!)

Looking to progress this to 120kg for reps by December 😎

5 weeks into this strength & hypertrophy block after a year of shift in focus. More endurance, running, aerobic based training. Coming off the back end of the 10,000 calorie challenge in February I’ve struggled to get back into the routine in training & find purpose.

I think that’s the thing with doing big events, such a big build up, tunnel vision, locked in, then the big day, then the calm. But the calm feels confusing after all the hype - Ive decided to program myself a nice long strength & hypertrophy block, it’s going to go on for as long as I’m enjoying it, because that’s ultimately what trainings about. So I’ll recycle & keep periodising this plan for as long as I can make it work, push my body in a way it hasn’t been pushed in a long time.

Week 1 I struggled with numbers I used to fly. Week 5 I’ve added 20-40kg on lifts like the front squat, deadlift, stiff legs, pull ups, for multiple reps across 2/3 sets. Also added 10kg onto the bench for sets of 6.

So far, so good, it’s making me feel good, I’m happy & that’s what matters.

Remember that’s what training is about 🔥👊🏼

Stiff legs 140kg 2x6-8 (+10kg for 2x6 this week)

Body’s always responded really well to any posterior chain oriented movement, pull ups, deadlifts, stiff legs, RDLs.

Bulgarians, everyone’s favourite. (Up 15kg total from last week for 2x6-8 each leg)

Looking forward to progressing this one over the coming months. Want to build some freakish strength on these.

AB ROLLOUTS 3×15–20

Don’t see these utilised enough.

From a strength, stability & carryover to your main lifts perspective, ab rollouts are seriously underrated.

Yes, there’s potential for some good hypertrophy from them too, but that’s not my main reason for programming them.

I use them to develop bracing strength, trunk stability & control, qualities that can carry over into big lifts such as the front squat, deadlift & stiff leg deadlift.

They taught me years ago what proper bracing actually feels like.

Add them in 2× per week, 2 hard sets close to failure. Gradually increase your reps, th

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Been a while since I’ve actually posted some training on here 😅

Going to start documenting a bit more of what I’m doing heading through the off-season — the sessions, the progress and everything in between.

Plenty of work to do over the next few months, with the aim of building properly and peaking at the right time next year 📈

Upper body work to kick things off 💪🏼

Off-season starts now 🫡

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Training is the best it’s felt in AGES 🔥

170kg dead x5

100kg pendlays x8

Weighted chins + 20KG x10

Weighted chins 30kg x5

COMEBACK IS ON. 👊🏼

Just putting this out there for anyone who might need to hear it - no matter how you’re feeling right now, there’s always light at the end of it.

Every setback gives you the opportunity for a comeback. And there’s something about that feeling when you finally start finding yourself again… it’s unmatched.

The euphoria. The motivation. The tunnel vision. That fire you haven’t felt for however long - the thing you thought you’d lost.

And when that love for yourself, your training, your goals, your life comes back… you don’t need anyone to tell you it’s there.

You fucking feel it.

So when it comes back, grab it with both hands and FUCKING RUN WITH IT. 👊🏼

This one means more to me than just a few training clips. The last few months have been rough, figuring out some things in my personal life etc, but I’m finding that fire again.

And I’m not letting it go.

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