DPP Fitness & Nutrition - TrainFit

12/12/2025

Today is our 5th Day of Xmas Trainfit Hero Workout

This workout is dedicated to a woman who reminds us what strength, resilience, and purpose truly look like — TRAINFIT HERO - BARBARA TIERNEY.

Barbara joined us in March 2024, and from the very first session she proved that age is nothing more than a number.

At 76 years young, she continues to inspire every single person who walks through our doors. Her determination is unshakable, her effort unwavering, and her passion for becoming fitter and stronger lights up every workout.💪💪

What makes Barbara extraordinary isn’t just her physical ability — it’s her heart. She lifts others up. She encourages, listens, cares, and genuinely wants to see everyone succeed. She leads by example without ever trying to, showing our younger members exactly what it means to stay committed and stay kind.❤️

Barbara is living proof that your 70s can be powerful, vibrant, and full of possibility. She’s not slowing down — she’s gearing up. And something tells me she’ll be inspiring us all the way into her 80s and beyond.

Barbara, we are grateful for you, proud of you, and endlessly inspired by you. Keep shining, keep lifting, keep leading the way.

We love you, and we’re lucky to train alongside you. 💪✨❤️

WORKOUT- Barbara x

Part 1 — 19:49 AMRAP (As Many Rounds As Possible)

2 rounds
• 10 Slamballs — choose weight
• 10/10 Single arm Db Floor press- choose weight
• 8 HHK/Situps (NO TTB TODAY)

2 rounds of above =76 reps

Then:
• 200m Run or Row or Ski

Repeat the sequence for as many rounds + reps as possible in 19:49.

Rest
• Rest 3 minutes after the AMRAP.

Part 2 — Max Time Hold
• Elbow Plank Hold — Max Time
• Adapt: Box plank or knee plank hold

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10/12/2025

Day 10 of the advent calendar.

A midway reminder that none of the stuff matters. It’s all just frosting. Keep your core clear of chaos and focus on the true spirit of Christmas and this season… connection.

10/12/2025

CHRISTMAS JUMPER DAY – THIS THURSDAY!

Supporting Cash for Kids

TrainFitters, it’s time to bring the festive vibes into the gym.

This Thursday we’re asking everyone to turn up in their best (or worst) Christmas jumpers to help us raise money for Cash for Kids – a charity that supports disadvantaged children right here in our local area.

Whether you’re training at 6am, 9.30am or in the evening, throw on a jumper, join the fun, and donate whatever you can.

Every pound truly makes a difference.

Let’s fill the gym with colour, community and Christmas spirit while doing something meaningful together.

See you — and your jumpers — on Thursday.

10/12/2025

🎉 TODAy WE CELEBRATE OUR 2nd TRAINFIT HERO – WENDY LEE 🎉

❤️ A Fighter in Every Sense

In 2023, Wendy received devastating news: she had developed throat cancer. As a community, our hearts broke for her.

After months of intense treatment, on 25th September 2024, we received the most amazing news: Wendy had completed her treatment and was officially on the road to recovery. 🙌

🎄 A Promise Kept

I originally programmed this workout last year, but Wendy wasn’t able to attend due to her recovery. I promised her I would bring it back so she could complete it with her bestie Gill — so here we are.❤️❤️

Let’s do this. 💪

⭐ OUR HERO – WENDY ⭐

Date of end of treatment: 25.9.2024

25 MIN AMRAP — TEAMS OF 2

W – 25 Wallball Shots
E – 25 Step-ups
N – 25 Russian KB Swings
D – 25 Down-ups
Y – 25 Bodyweight Lunges

Complete as many rounds as possible in 25 minutes.

🔔 STRAIGHT INTO…

9-MIN WINDOW — FOR TIME

2024m Row / Run / Ski — YOUR CHOICE (It’s Christmas!)

Let’s celebrate strength, friendship, resilience, and the true spirit of our community.
Wendy — you are our HERO. 💛

10/12/2025

Happy Wednesday!!

Day 3 of the 12 Days of Heroes WODs here at TrainFit… and Christmas Eve is only 14 days away.

This is the point in December where many people quietly throw the towel in.
But before you do… pause.

I’ve spoken with several pot planners this week who feel the same: a few nights out, a couple of meals off-track, and suddenly it feels easier to just give up until January.

But here’s the truth:

Christmas is one day.

A few social events are not a reason to abandon your goals.

We still have 21 days left of this year.

Even if you take 6 completely off-plan, that still leaves 15 solid days to move closer to your goals.

My advice:

• Enjoy the planned nights out. Make memories — they last far longer than a temporary fluctuation on the scales.
• On off-track days: still hit your water target and move a little. These small anchors make a big difference.
• Plan your week. Know which days are on-plan, what meals you’ll have, and what training is non-negotiable.
• Stay realistic. Stay consistent.

December isn’t about perfection — it’s about balance.

Enjoy the festivities. We only live once and making memories is important!? But some none food and drink related memories can also be made!!? 🙊🙈🤣

Yes, staying on track is hard… but so is losing fat. Choose your hard!

Either way, I’ll be right here for you in January to help you reset, refocus, and get moving again?

You choose now will you maintain your fat loss so far or will we be starting again in January?! 🙊🙈😳🍾🥂🍻🎄🎅🏻

08/12/2025

Huge shoutout to everyone who showed up this morning for our first Hero Workout dedicated to our beautiful Laura. 💙

The vibe was incredible — seeing the classes packed and full of energy makes me so proud of our amazing Trainfit family.

If you want be a part of our great community come and try our 3 day trial
https://goteamup.com/p/2536080-trainfit-hartlepool/memberships/85262/

08/12/2025

You could have lost weight Soooo much faster in a calorie deficit macro balanced plan if only you’d have known…

1️⃣ You DO need a calorie deficit, but most people aren’t actually in one.

If you’re not losing, it’s usually because:

• The “little extras” add up
• You’re guessing portions
• You’re under-eating protein and over-eating fats

You think you’re in a deficit… but you’re not.
(Pot-planning solves this instantly.)

2️⃣ Eating too little will stall your fat loss.

A deficit is not about eating as little as possible.

If you cut calories too hard:

• Cortisol rises
• Metabolism slows
• Hunger hormones misfire
• Belly fat becomes more stubborn and you’re more prone to crash and burn and binge!

Most women (and men) lose faster when they eat enough of the right foods (protein, fibre, healthy fats).

3️⃣ Fasted cardio, intermittent fasting, “fat-burning zones”… mean nothing, none of them beat eating appropriately.

Fasted cardio doesn’t burn more fat.
Fasting isn’t magic.
They are just methods of organising your calories.

If you still eat more than you burn in your eating window → you’ll still gain because you’re still not in a deficit!

4️⃣ Fat loss is NOT linear.

You’ll lose, then hold, then drop again.
Plateaus are normal and simply mean:

• Adjust your pots
• Increase protein
• Check sleep & stress
• Move a little more

This is data collection, not failure.

The bottom line:

Most women don’t struggle because they don’t know what to do —
They struggle because they don’t understand their actual intake or their hormonal response to that intake.

Get the food right → feed your body well, the fat loss will follow

08/12/2025

Today we kick off our 12 Days of Christmas Workout Challenge, and this first session is one I’ve personally programmed in honour of a member of our Coaching Team who sadly lost her husband in August.

This workout is our way of showing her that her Trainfit community stands beside her—that we care deeply, and that she is never, ever alone.

I also want to acknowledge that she is not the only one in our community who has experienced loss this past year. Many of our members have had to say goodbye to loved ones, and we know the Christmas season can make that absence feel even heavier.

So tomorrow’s workout is for all of you who are carrying loss in your hearts.

We come together not just to train, but to support one another. This is more than a gym; it’s a community. And on the tough days, we lift each other up just as much as we lift the weights.

Let’s use today’s session to honour those we miss, to show strength for those who need it, and to remind each other that together, we can get through the hardest times.

This one is for every member of our Trainfit family who needs a little extra love and support.

07/12/2025

Love this 💕 we all need to take this advice

Japan now has more than ninety five thousand centenarians, one of the highest concentrations of long living people in the world, and their habits reveal a powerful blueprint for healthy aging. Their diets are built around simple whole foods like fish, sea vegetables, fermented soy, green tea, and plenty of plants that nourish the body without overloading it. Meals are intentionally small because of the cultural practice of “hara hachi bu,” which means eating until you are eighty percent full. This reduces metabolic stress, balances weight naturally, and keeps inflammation low.

Daily movement is another key to their longevity. Older adults in Japan walk regularly, garden, stretch, and keep their bodies active through gentle everyday motions rather than intense workouts. This consistent but low stress activity supports strong muscles, better circulation, and a healthier heart. Community connection also plays a major role. Friendship circles, social rituals, and a strong sense of purpose help reduce loneliness and improve emotional well being, which directly supports longevity at the cellular level.

Many centenarians also drink antioxidant rich teas, prioritize sleep, manage stress through calm routines, and maintain mental sharpness through hobbies, curiosity, and lifelong learning. These simple habits work together to keep their bodies and minds resilient for decades longer.

Longevity is not an accident. It is a pattern of daily choices that support vitality from the inside out.