CK Engineered Fitness

CK Engineered Fitness REPS certified Personal Trainer with a BEng in Sports Engineering. Don't worry, I've got you covered. What are you waiting for?

Here to build you from the ground up and achieve those health and fitness goals you've always wanted.

- Weight Loss
- Muscle Gain
- Body Toning
- Physical and Mental Health
- Nutrition Advice
- Sports Performance

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I have been consuming too much From convenient meal deals to social media and doom scrollingIt’s not good for the ol’ no...
06/03/2026

I have been consuming too much

From convenient meal deals to social media and doom scrolling

It’s not good for the ol’ noggin’, or the waist line

I’ll get in from coaching clients and the first thing I do is look for updates on my phone

Who’s fighting who?
Another scandal?
A new car review?
Was Ser Duncan the Talls armour practical in the Trial of Seven?

An entire day will pass and I would barely notice

It wasn’t until the last Daddy Daughter Thursday (might trademark it) where I found myself fighting the urge to check my phone and lost more times than I care to admit

That’s when it hit me

I was sacrificing my own daughter's enjoyment playing ‘backyard gymnastics’ with her dad to watch a 30 second clip, no doubt made by Ai, of the best and worst exercises for strong legs.

Consuming other people success and not producing my own

In 10 years time that content will still be there, but my daughter will be older

In 10 years time that content will still be there, but I might not be.

That morbid thought is what forced me to do 3 things:

If my daughter wants to play, the phone doesn’t come with me
Delete / block apps I don’t need or use for coaching / business
Question ‘how does this benefit me’ to any content I watch. If I can’t answer then I move on.

Stop consuming and start producing

P.s. the image isn't Ai, rather a result of producing and not consuming

I'm giving you these mistakes in the hopes that you won't do the same....dont judge.3 mistakes I used to make tracking m...
20/02/2026

I'm giving you these mistakes in the hopes that you won't do the same....dont judge.

3 mistakes I used to make tracking my progress.

In short, I didn't track anything. Shock horror.

A lot of what I did was 'eyeballing it' or going with how I was feeling...young Connor was very bold, you see.

- Pb on a deadlift? Sure, got one last week let's do it again
- Sprints after a heavy leg day? Why not
- Meal prep? Is it 7 days of Tuna pasta?

Of course it's not ideal. I was just going with the flow.

In the early days there was a lot of trial and error. I was new to the gym, my induction consisted of 'here's x, y & z....good luck', I was living on my own and had no idea what the end goal was.

Over time I focused on rugby (before totally not injuring myself) - specifically with the end goal of getting faster and more athletic for the sport.

My training changed.

My diet changed.

Everything was tailored for that goal.

The gym didn't feel so overwhelming, it was a tool to improve myself.

Everyone has to start somewhere and I'm no exception.

So, if you want to improve at anything you should track your progress always with an end goal in mind.

Stick with it long enough and you might surprise yourself.

Here are some results:- From 157kg down to 108.9kg (48.1kg down)- From knee pain climbing stairs to doing 5k runs and pl...
19/01/2026

Here are some results:

- From 157kg down to 108.9kg (48.1kg down)
- From knee pain climbing stairs to doing 5k runs and playing basketball regularly
- More stamina than he knows what to do with
- Self confidence and self belief is soaring...
..And so much more

has fought tooth and nail for these results

He understands what is asked of him

He turns up

He's intense

He gets the results

'I occasionally pick up the 50kg dumbbells at the gym and think about how I used to walk about with that on me'

It hasn't been easy and it certainly hasn't been an overnight thing, but he understands it's a process

Damn happy for this man and we're still going!

16/01/2026

Lifting straps are amazing (if used right)

I'm not saying my way is the perfect way, but being new to lifting straps myself this has helped me massively

I fell into the trap of wrapping the full strap around the bar

I spent more time setting up than doing the actual lift itself because the straps always felt loose. I've noticed others in the same boat.

After patching straps for years and just raw-dogging lifts with nothing but farm boy strength, it was a clip of a strongman deadlift ladder where I noticed they only wrapped the straps once or twice around the bar

I gave it a try in the gym and it changed everything for the better

Long story short, save yourself a bit of time and wrap the bar once or twice

Bosh

1) I got to marry my best friend. The most incredible day spent with the most amazing people. I cannot and will not for...
30/12/2025

1) I got to marry my best friend. The most incredible day spent with the most amazing people. I cannot and will not forget It. It was a nice break from being in shorts 24/7 too.

2) Daddy Daughter Thursday. Being a dad is indescribable and getting to spend an entire day watching Grace grow, overcoming obstacles and developing into the amazing character she is...it's the best.

3) Playing rugby again. I had the opportunity to play rugby and it gave me a new focus. My own training was on point and even though I hadn't played in years, it felt like I hadn't missed a beat....until the shoulder had other ideas. Short lived but it was a real highlight.

4) Getting creative. Been working on a few things in my own time and one that isn't fitness related has really got me excited.

5) Dad 2.0. Cat's out the bag, Grace has a sibling on the way.

1) Injuries. I'm not a stranger to the odd injury but this year has really taken the p*ss. Hamstrings, hips, back, shou...
30/12/2025

1) Injuries. I'm not a stranger to the odd injury but this year has really taken the p*ss. Hamstrings, hips, back, shoulder (again). It has been relentless and not very good on the ol' mentality.

2) Lacking commitment. I went into 2025 with the intention of committing to doing more on social media, playing sport and trying new things. The accumulation of injuries made the year feel like a write off.

3) Coasting. 2025 started rough business-wise but things were ok. That quickly fell apart and I was on the back foot for the longest time. In a much better spot than I started but WOW it was a rollercoaster.

4) No development. I wanted to leave 2025 more knowledgeable and add more to the business. Books have gathered dust, notepads empty, cameras and microphones have stayed in their box. Not ideal.

5) No me-time. I love being a dad and a husband but a lot of what I've done has been so focused on others I completely forgot I existed.

This isn't a sympathy post or a 'oh woe is me', it's a reality check and honest review of the year of where we can improve and not make the same mistakes.

While studying Sports Design Engineering we were always told in projects to 'keep it simple'.All too often someone would...
06/12/2025

While studying Sports Design Engineering we were always told in projects to 'keep it simple'.

All too often someone would write, plan and design something overly complicated to the point it became more stress than it was worth.

That was me....I was that person.

The best designs were always simple and would be met with, 'why didn't I think of that?!'

In rugby there was often a set-piece we would run that involved many moving parts but when it came to a game we would always revert back to the simple stuff when things broke down.

How you plan and work towards a fitness goal should be the same. You need to ask yourself;

'How can I go from point A to point B and make it simple and easy for me?'

The internet is a bit of a d*CK swinging contest and will tell you all sorts of contradictory information.

And that's where I come in...not to swing d*cks, but to take the stress of planning off you and get you from point A to point B.

If you would like more information on how I will do just that, send me a message with what you're struggling with most and let's solve it.

I like trying new thingsAnd the fitness space is full of 'optimal this' and 'exercise ranking that'It can be a bit of a ...
03/12/2025

I like trying new things

And the fitness space is full of 'optimal this' and 'exercise ranking that'

It can be a bit of a minefield, but I'll give something a go.

More often than not what is considered the new 'optimal' or the next best thing just doesn't work for me

Parts of my body are either broken or falling apart and some exercises cause more discomfort than it's worth.

The only way I can find that out is by trying them

If it works for me, I'll add it to the exercise bank. If it doesn't, I'll leave it.

Through trial and error this has left me with a bank of exercises I can comfortably do and push myself with for each of the main muscle groups - what I would consider my 'basics'.

And the basics will always get results.

Back when I would play basketball or rugby I was always taught, 'do the basics, do them well and you will win games'.

This would always ring true. Nothing flashy, nothing overly complicated, just simple moves everyone understood and could perform effectively time and time again.

You should find your basics.

In the January rush, you may need them.

If you need help finding them, message me to get the best possible start to 2026 and beyond

You will have moments where you're 'going through it'. It can last a day, a week, a month or more.2025 has been one of t...
02/12/2025

You will have moments where you're 'going through it'.

It can last a day, a week, a month or more.

2025 has been one of those years.

Had some of the most incredible moments of my life that I will never forget

But also had plenty of 'going through it' moments

So I stopped posting, switched off and focused on dad-hood

Don't regret it

Being a dad has been the best outlet and a continuous reminder of what truly matters

You might be 'going through it' too?

If so, make sure you have an outlet or something to focus on

Take a step back

Breathe

And get back to it.

18/10/2025

It's as fun as it looks 🫠

But it needs to be done.

Small improvements are improvements

If getting injured was an Olympic sport I would win gold every time. - So what happened? A re-injury of an old injury. S...
05/10/2025

If getting injured was an Olympic sport I would win gold every time.

- So what happened?

A re-injury of an old injury. Specifically my AC Joint decided to take a holiday. Rotator cuff might've tagged along too but that's still to be confirmed.

- What does that mean?

Basically my arm has limited movement; can't raise it above a certain point, push things away or hold my body weight....which eliminates 75% of what I do in the gym.

- What am I doing to recover?

Moving. Contrary to what you might think, moving it (within a pain threshold) is helping. If I do nothing it gets stiff, so in this case movement is medicine.

It's not ideal but it's not my first rodeo either.

Sometimes life offers you a sh*t sandwich, but you've gotta put some ketchup on it and get it down you and out the way as quick as you can.

Keep it simpleDon't get distracted Show upThat is it
04/10/2025

Keep it simple

Don't get distracted

Show up

That is it

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