http://www.wearefitnessinc.com/

Fitness Inc., 5C Woodford Road, Bramhall (2025)

29/10/2025

There has never been more info out there about how to lose fat

And compared to when I started PT’ing 15 years ago, it feels like the principle of a calorie deficit is promoted much more than it was back then

A ‘calorie deficit’ might seem like a simple concept in theory

However in practice it’s not that easy to implement and maintain

Tracking calories ins’t an exact science
It can be hard to estimate the calorie content of foods (even if you’re weighing them)
The calories on labels can vary from the actual calorie content of the food
Your calorie requirements can (and will) change
Things like your hunger, sleep, mood, activity levels, social surroundings, hormones can all affect how much you (want to) eat
It can be time consuming measuring out portions of foods and using calorie tracking apps (as if we’re not busy enough!?)

*this doesn’t mean calories/calorie tracking isn’t useful at times and shouldn’t be done

Then if you add all the misinformation from online influencers in to the mix, that confuse things even more…

It can be easy to feel like you’re missing out on some magic secret and start searching for a miracle quick-fix

That’s where we come in

To cut through all the misinformation, to tell it to you how it is and give you the benefit of years of experience helping people get in great shape and improve their fitness

To help you understand the principles that underpin good nutrition and training and work with you to apply them to you and your lifestyle, through simple, repeatable actions and habits

Whenever you’re ready to build sustainable habits to get in great shape and feel your best, drop us a DM and let’s have a chat about how we can help

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23/10/2025

I love seeing things like this from clients…

Same exercise, same reps, but almost double the weight in the second video (with good technique)

Seeing strength going up like this, over an extended period of time, shows that the boxes are being ticked and good habits around training are being built

☑️ Consistently training each week, for months and years
☑️ Following a plan and tracking what’s being lifted in the gym
☑️ Being patient and in it for the long run

This is how you make training a part of your lifestyle

Whenever you’re ready to make training a consistent part of the way you live your life, to see and feel the benefits of this in your strength, fitness, energy levels and in the way you look

Drop us a DM and lets have a chat

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17/10/2025

The best time to plant a tree was 20 years ago; the second best time is today…

The same is true for strength training

Strength training consistently comes out as one of the bets things you can do to offset the effects of ageing

The more mobile you are, the stronger you are, the more muscle mass you can maintain, the more you’re going to be able to do and make the most of life

Strength training also helps to…

✅ Regulate blood sugar (as it helps to reduce muscle loss)
✅ Improve blood pressure
✅ Reduce the risk of osteoporosis
✅ Reduce all cause mortality

If you’re not already lifting weights consistently, each week

Then drop us a DM and lets have a chat about how we can help you with that

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16/10/2025

Does your metabolism really drop as you get older?

Kind of… but probably not in the way you think (or for the reason you think!?)

As we get older we naturally lose muscle mass… which can cause a small drop in basal metabolic rate (BMR)…

However, this isn’t as much as you’d think

Any bigger reduction in your daily energy expenditure is likely due to becoming more sedentary as you get older; life gets busier, with work and kids putting demands on our time, which means you probably become less active… so overall calorie burn reduces

However, by lifting weights, you can offset any muscle loss (and even build muscle), which can prevent any drop in BMR…

Plus, if you stay active on a daily/weekly basis, outside of the gym, then you can positively impact your metabolism… this is why it can be a good idea to have a weekly step target to work towards (because measuring your steps is the easiest way to measure your activity outside of the gym)

This is exactly why we base our training programmes around strength training, to help you get stronger, more mobile and to look after your metabolic health

It’s also why we look at helping you build habits to consistently stay active outside of the gym

Whenever you’re ready to get started, drop us a DM and lets have a chat about how we can help

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09/10/2025

Your weight will fluctuate… that’s completely normal

It won’t go down linearly, some days it will drop, others it will go up…

But as long as the general trend is heading down, then you’re on the right track

What happens, if you go away for a few days, though? Or you have a bit of heavy social weekend?

You jump on the scapes at the start of the next week and the scales of taken a bit of a jump up

Here’s the thing though…

If your weight takes a jump of a good few pounds over a short period of time, like a few days, then it’ll come off in a short period of time, as you get back into you ‘normal” eating habits again

That’s because it’s NOT fat gain

It’s mostly water being retained from eating more carbs,
More food in your digestive system
And then maybe a tiny bit of fat

So next time you jump on the scales and there’s been a bit of a jump in your weight, don’t panic… you haven’t suddenly gained fat… just get back into normal eating and training habits again and watch it drop off, almost as quick as it went on

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02/10/2025

So Joe Wicks is back on TV again, this time with a ‘documentary’ explaining how a protein bar could kill you… yep, you read that right… a protein bar!?

Why he chose a protein bar to front this campaign against ultra processed foods (UPFs), I’ve no idea… I can think of numerous other foods he could’ve picked

Now trying raising awareness of the potential negative health effects of UPFs may seem like a noble crusade and like he’s trying to help

But he’s going about this in a VERY problematic way

He’s creating a false dichotomy where certain foods are vilified and seen as ‘bad’ without any wider context and this can create unnecessary fear around foods

This type of narrative around foods actually makes it HARDER for you to maintain a healthy diet as it unnecessarily narrows your food choices you feel you can eat

Here’s what he should be telling you:

1️⃣ UPFs are generally categorised on a sliding scale, so it’s not as simple as saying processed foods = bad and whole foods = good

2️⃣ UPFs are generally higher in calories and lower in nutrient value… so rather than it being the foods cause health issues, it’s more likely that they’re easier to overeat on, which leads to fat storage and in turn potential metabolic health issues

3️⃣ The wider context of your diet as a whole matters more…

If you’re diet contains lots of UPFs, then you’re likely to be overeating on calories, have a diet higher in saturated fat compared to unsaturated fats, missing out on vitamins, minerals and eating a diet low in fibre…

However if your diet is mostly whole foods; lean meat, oily fishes, plenty of colourful veg, fruit, fibre and more unsaturated fats… then having a take out at the weekend, or enjoying some chocolate, then those foods aren’t going to kill you

The scare mongering tactics might get the clicks on social media and get the TV gigs, but unfortunately health, fitness and nutrition is a lot more nuanced

25/09/2025

You don’t need a new diet

You already have a diet… it’s the foods that you habitually eat (don’t believe me, go and look it up in the dictionary)

The problem you have is improving your diet; reducing calories, without feeling like you’re starving yourself, making it work with what the rest of the family will eat, fit around your social life AND being able to make it consistent

There’s a couple of things we do with clients that help with this:

1️⃣ Simplify what you’re doing

There’s never been more info out there about diets and nutrition… probably too much and it’s baffling you

What we do is cut through the garbage and work with you to identify specific actions that will have a big impact on your health and weight loss

Often that’s looking at ways to get you eating more protein, veggies and fibre

And making that that into meals that taste good, are easy to prep and the rest of the family will eat, as well

2️⃣ Plan ahead - partly to make sure you stay ‘on track’ but mainly to make your life easier

If you can have a few stock meals that are easy to prep in bulk, that you can prep easily around work and have some ‘short cuts’ to help you on the days when you’re busier with work or kids

Then you’re more likely to be consistent with your diet, avoid ‘falling off the wagon’ and see the results you want from your training

Swipe ➡️ to see some of the meals that we/clients often eat

And whenever you’re ready to start building some simple habits to become more consistent with your diet and start seeing results, drop us a DM and lets have a chat

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23/09/2025

Want to shift a few pounds, but don’t want to count calories?

I got you…

While you definitely need to understand that calories count and that you’re trying to maintain a calorie deficit for a sustained period of time, there’s a few things you can do to achieve this, without having to download MyFitnessPal and start weighing out everything you eat

Aim to fill half your plate with vegetables - while we go on about protein being filling, vegetables, as well as being packed with the nutrients, are so low in calories they’re good to pad out meals, without the fear of overeating on calories

*bonus tip - fibre is good for this as well; beans, lentils, whole grains, as well as fruit and veg help to slow digestion and keep you feeling satisfied after meals

Which in turn can help you to cut out unnecessary snacking - if you feel full after meals and cut out snacks, that can be a big chunk of calories cut from your daily intake

Keep an eye on calories from drinks - we’re probably aware of booze not being great for fat loss, but your lattes/cappuccinos/frappes from Costa, your ‘healthy’ smoothie with nuts, seeds and fruit juices can all be adding more calories than you realise to your diet

Finally, I’d still recommend keep a note of everything you’re eating and drinking, even if you’re not counting the calories from these - it can still help to give you a better view of your diet as a whole… then if you do hit a plateau, you have something to help make decisions on how to get things going again

Whenever you’re ready to start getting the results you deserve from your training, drop us a DM and lets have a chat about how we can help

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16/09/2025

If you see your training (and diet) as something to be done for a few weeks or months, as a means to an end, before going ‘back to normal’… you’re missing the point

The benefits of health and fitness come from what you do consistently, not what you do sporadically

As cheesy as it sounds, health and fitness is a constant journey you’re on, not a destination you reach

You have to keep going to the gym, maintain a healthy diet, tweaking and evolving what you’re doing so that they stay a constant in your lifestyle and fit in with everything you have on with work, family and socially

Whenever you’re ready to start building the habits you need to make training and a healthy diet a consistent part of your lifestyle and to start seeing and feeling the results of this, drop us a DM and lets have a chat about how we can help

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09/09/2025

You’re not inconsistent with your workouts because you’re lazy…

You miss workouts because you’re overloaded and feel like something needs to give

And all too often it’s your training that gets pushed until ‘tomorrow’ or ‘next week’

This is why an ‘all or nothing’ approach; a strict plan in the gym, hours of cardio, along with a rigid meal plan, isn’t going to work for you…

You need a system that’s built for YOU and your reality; one that’s flexible and can function around your hectic work and family life

You also need some accountability; you’ve ’fallen off the wagon’ so many times, you’ve got used so used to it, you’re expecting the same things to happen again

So next time life throws you a curve ball, you need someone there to help you adapt the plan and make sure you don’t let yourself off the hook

This is exactly what we do with clients…

Whenever you’re ready to feel stronger, leaner and more in control of your diet and training, drop us a DM and lets have a chat

…

Fitness Inc.

29/10/2025

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17/10/2025

16/10/2025

09/10/2025

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