Craig Reid Personal Trainer

27/04/2023

21/03/2023

A question a few people ask when it comes to muscle building, which is more important..

Volume or intensity?

When it comes to volume (how much work we do), we could do set after set but unless we are pushing ourselves and training as hard as we can each set, we aren’t going to make much progress when it comes to building muscle.

So intensity (how hard we work) is always going to be the key factor, pushing ourselves each set and thinking how many reps we are closer to complete failure.

Doing a lot of next to nothing in the end is still going to equate to next to f**k all 🤷🏼‍♂️

07/02/2023

Grafting all week in the gym, making sure you leave no stone unturned and yet at the end of the week your weight is still up 🤯⁣
⁣
Sound familiar? ⁣
⁣
Well don’t panic…⁣
⁣
If you’re working in a calorie deficit, unless you have really miscalculated your calorie consumption, or have an underlying health issue then you can’t gain body fat in a calorie deficit. ⁣
⁣
There can be many reasons why your weight on the scales will fluctuate daily…⁣
⁣
💦 Water Rentention - a recent increase in resistance training (sore muscles retain water) and soreness, bruising or injury causes inflammation (retains water) and a recent increase in cardio increases blood volume from plasma and new blood cells. ⁣⁣
⁣⁣
Menstrual Cycle 💁🏼‍♀️ - About 1/3 of women have noticeable swings in weight during the week before menstruation/during menstruation of upto 5lbs.⁣⁣
⁣⁣
Constipation 💩- Less visits to the toilet will generally mean carrying more weight.
⁣⁣
Weighing Time ⏰ - Weighing yourself first thing in the morning will give a better reading as your weight will fluctuate during the day as your body needs time to digest and process the food you eat. ⁣⁣
⁣⁣
Digestion🍴- ⁣The body’s digestion process can cause weight fluctuations due to certain foods taking longer to fully digest, such as foods high in fibre. ⁣
⁣⁣
Lack of Sleep 😴 - Sleep deprivation causes changes to hormones that regulate hunger and appetite, meaning you are more likely to eat more due to a lack of sleep. ⁣⁣
⁣⁣
Stress 🤯 - Stress causes the body to produce more of the hormone Cortisol. Cortisol is a hormone that promotes body fat and makes it harder to lose weight. ⁣
⁣
Exercise 🏋🏼‍♀️ - Muscle growth and fat loss will cause changes to your weight as will inflammation after a tough session. ⁣
⁣
So in future, don’t panic and think about these factors and do they any of them apply to you on the day or days leading up to you being on the scales.⁣
⁣
Weighing yourself everyday is going to play with your head. If the scales are pi***ng you off, then why not focus on how you look and feel 💪🏼 ⁣
⁣
Remember, scales measure weight loss not fat loss⁣

31/01/2023

Have you managed to stick to your 2023 goals in January? ⁣
⁣
Have you completely fell away from your New Year’s resolution and looking to get back on track? ⁣
⁣
Got January out the way and looking to hit the ground running in February? ⁣
⁣
Whatever your situation, there’s no time like the present to take action 💪🏼⁣
⁣
If your looking for someone to give you guidance, accountability and be there every step of the way to help you reach your goals, then drop me a message and let’s see what I can do to help you 🤝📈

09/01/2023

Many of us will be making our return to the gym today and doing your first session of 2023 💪🏼 It’s important we have these things in our minds before we do. ⁣
⁣
𝑮𝒐𝒂𝒍𝒔 - Set goals of what we want to achieve this year. Whether it be get fitter, leaner, stronger. This will give us a reason and a purpose to get the most out of our time in the gym. ⁣
⁣
𝐏𝐥𝐚𝐧 - Get a structured plan in place of how we are going to achieve these goals. ⁣
⁣
𝐀𝐜𝐭𝐢𝐨𝐧 - Take action in order to achieve these goals. Show up, be consistent and commit to the behaviours that align with your goals and you will succeed 🔥⁣
⁣
What also to bare in mind if we haven’t been training consistently of late is not to go full steam ahead and try and be a hero in your first session back. Take your time when first going back and allow your body to adjust to training again. If you don’t this will only set you back going forward.⁣
⁣
If you need any help setting goals, making a plan or taking action, then drop me a message and I’ll be happy to help 🤝

24/12/2022

Do what makes you happy at this time of year, enjoy it and don’t stress about calories and gaining a few pounds, we can easily work this back off.⁣
⁣
What we do for a few days won’t affect our hard work and progress we have made the rest of the year, so don’t stress it.⁣
⁣
After the festive period we get right back to it and back into a routine 💪🏼⁣
⁣
So have a Merry Christmas guys, eat what you want and enjoy it 🎅🏼 🎄 ⁣

25/11/2022

𝐒𝐚𝐯𝐞 𝟑𝟎% 𝐨𝐟𝐟 𝐲𝐨𝐮𝐫 𝐧𝐞𝐱𝐭 𝟑 𝐦𝐨𝐧𝐭𝐡𝐬 𝐨𝐟 𝟏𝟐𝟏, 𝐆𝐫𝐨𝐮𝐩 𝐏𝐓 𝐨𝐫 𝐨𝐧𝐥𝐢𝐧𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠 💥⁣
⁣
Thinking of starting your fitness journey and getting in the best shape of your life, well here’s a little offer for you to take that first step.⁣
⁣
To guarantee those results, 12 weeks is a great block choice with a big 30% off, Nows the time to take action 💪🏼⁣
⁣
This is a limited time offer, with limited spaces, so act fast! ⁣
⁣
Offer window closes Sunday 9pm⁣
⁣
Don’t miss out, now is the time to make a positive change and together we can achieve the results you’ve always wanted 🤩⁣
⁣
DM me with 𝑩𝑳𝑨𝑪𝑲 𝑭𝑹𝑰𝑫𝑨𝒀 𝑶𝑭𝑭𝑬𝑹 and we can get plans in place 🤝⁣
⁣

30/08/2022

Body transformation from my client 🔥 ⁣
⁣
Stephen has really grafted hard these past few months and as you can see above, it’s really paid off 👏🏻⁣
⁣
Coming to the gym to myself once a week, we knew wouldn’t be enough. Stephen has stayed dedicated, going to the gym to do his own sessions I provided for him, whilst sticking to the calories that were worked out for him, he has managed to really transform⁣
how he looks and feels and is now holiday ready 💪🏼⁣
⁣
If you would like to make a start on your own fitness journey and start working together, then drop me a message or fill in the enquiry form in my bio and we can have a chat 🤝