What are the opening hours?

Monday 6am - 10pm Tuesday 6am - 10pm Wednesday 6am - 10pm Thursday 6am - 10pm Friday 6am - 10pm Saturday 8am - 10pm Sunday 8am - 8pm

FTA Fitness, Kent (2025)

23/05/2024

Exercise is great. But it doesn't cause fat loss.

Relying on it to do so is a surefire way to see very little progress for your efforts and end up frustrated.

It's also a surefire way to end up resenting it.

If fat loss is you goal, then you need to focus on what you're eating and how much you're moving throughout the day.

And then exercise (ideally some form of resistance training) to build some muscle, and for the incredible health benefits it provides.

(Another great thing about this is that you don't have to put your progress on hold if you find yourself in a situation where you can't exercise).

Want some help with your fat loss goal? Message me 'fat loss' and let's have a chat! 🚀

22/05/2024

Eating more after a fat loss phase can be a scary time for people. After all eating more will lead to fat gain, right?

Well, not necessarily...

You see, as long as you don't start overeating (which you won't feel the need to do if you do your fat loss phase sensibly), then eating more calories will put you into maintenance.

This is where you're neither losing fat nor gaining it.

However, quite often it can actually lead to more fat loss.

The reason behind this is because extra calories = extra energy, which causes people to subconsciously move more throughout the day.

Their performance in the gym also improves.

Both of these things together cause more energy expenditure, thereby leading to a little boost in fat loss.

And this is why it's so important to do your fat loss phase the right way and to have someone guide you into a more maintenance-based phase.

Because fat loss isn't actually the hardest part. Maintaining it is. And this is what most people struggle with.

If this is something you struggle with and want some help, message me 'fat loss' 🚀

21/05/2024

"But Rob, I thought you didn't really do before and after pictures".

I know, I know...

But when sent me his latest progress photos and I compared them to where we started, I just had to share (with his permission).

We've been working together for around a year now, and throughout that we've been through multiple phases, including strength, fat loss, muscle gain and back to fat loss.

The best part was that Dave wasn't too fussed about getting shredded quickly, but wanted to work on something that was sustainable.

And honestly, this relaxed approach paid off. In his words:

"This has been the best and easiest way I’ve done things, ever. I can already feel that I have a better relationship with food. Just making small changes. I don’t feel like I’ve been dieting"

Here's a few things we did that helped:
📊 Started tracking his intake. This not only gave him clarity on whether he was eating in line with his goal, but also gave him the freedom to enjoy the odd beer and chocolate bar at the end of the day. Once he gained a better understanding of portion sizes etc. we eased off (no one needs to spend the rest of their life tracking).

💪 Gave him a sensible routine. Before, he was trying to max out every session and I could see he was on a road to doing himself an injury. Now we're focused on keeping his body strong but also structurally sound.

🛌 Took breaks whenever life piled it on. Knowing you can put a pause on things for a bit, especially fat loss is such a freeing idea and actually helps you get results instead of "falling off the wagon" and having to constantly start again.

The best part about this is he's still got plenty of energy and wants to keep going for a bit longer.

Oh, and he's gotten pretty damn strong in the process too 😉

If you want some help to get stronger, gain some muscle and lose some body fat, then my next intake of Online Coaching starts on the 3rd of April. I'm closing applications this week, so if you want in simply DM me 'STRONGER' and let's have a chat 🚀

15/05/2024

Habit stacking.

Take something you already do, and then stack another habit with it.

Like adding a portion of fruit to your breakfast.

Or meditating after you take your shower.

Or drinking orange juice after you've brushed your teeth

(okay, maybe not that one).

You get the idea.

The great thing about this is that simply adding in one beneficial behaviour into your day, it can have a massive impact over time.

Give it a try, and feel free to comment below if you have any ideas you'd like to share!

14/05/2024

Can you tell I'm not a huge fan?

I'm not trying to discourage anyone from doing HIIT workouts.

But if you're doing them simply for the purpose of losing body fat, then you're going to be disappointed.

I know it may not seem as intense, but increasing your daily activity is going to be the best way to increase your energy expenditure.

Combine that with small changes to your nutrition, and you're onto a winner.

If you need help losing some body fat, then throw the word "HIIT" below and let's have a chat to see if I can help 🚀

13/05/2024

🎉 THE NEXT INTAKE IS OPEN 🎉

For those of you don't know, a little while ago I opened my first intake for an Online Group Coaching/1:1 hybrid called STRONGER.

Well this is the next iteration...

🤔 What is it?
Quite simply, it's 6 weeks to a better you.

If you want to:
- Tone up (grow some muscle)
- Lose fat
- Get stronger
- Gain more energy
- Gain confidence in the gym
- Feel like an absolute badass

And if you're sick of:
- Endless yo-yo dieting
- Not being sure what/how to eat
- Spinning your wheels with your training

All whilst still enjoying food out, having he odd drink and still living your life.

And most importantly, in a way that prioritises you FEELING your best.

Then this is for you.

It's quite simply, you committing to see what you can accomplish in 6 weeks, and finally getting this part of your life handled so you don't have to stress about it any longer.

All with the support and accountability of myself, and a group of likeminded people all on a similar journey.

I'll be opening 5 spots, and just to sweeten the deal, the first 3 people to put their hand up will get a tasty little early-bird discount.

If you're interested, pop the word STRONGER down below in my DMs and I'll send you across more details 🚀

11/05/2024

Sometimes it really is the simple things.

So if you want to feel:
- Confident instead of lost in the gym
- Motivated because you have something to aim for and a constant source of progression
- To actually see results

Then you need to have a plan.

Told you it was simple right?

But having a plan to follow, and uderstanding how to progress your training will mean the difference between spending months and years spinning your wheels and actually seeing results.

So if you're sick and tired of going into the gym and hoping you'll see results, or you're just getting started and want to fast-track your progress.

Then keep an eye out, because on Monday I've got a little something coming for you...

09/05/2024

Oh, and eat both carbs and fats.

Anything else is really just distracting you from what you need to focus on.

Keep it simple, stay consistent, benefit.

If you want some help simplifying your nutrition, just message me 'NUTRITION' and I'm more than happy to help 🙂

06/05/2024

Will going to the gym more = better results?

Not necessarily.

In fact one of the great things about resistance training and strength training is that you can choose a frequency that works for you.

Can't get to the gym often but when you do you can spend longer there?

Then a 3 day split could work for you.

Or maybe you prefer to go more frequently but spend less time there.

In that case, splitting the same amount of work into 5 days might be best.

As with most questions, the answer is "it depends".

But more definitely does not necessarily equal better results.

For more detail on this, head on over to Spotify and take a listen to the latest Q+A episode of the FTA Fitness Podcast! 🎙️

04/05/2024

The #1 mistake I see when people set their goals and targets...

Is setting them too rigidly.

Setting targets that are too rigid leads to an all-or-nothing mindset where you either succeed or fail.

This is what causes people to feel like crap when for some reason they're unable to adhere perfectly.

This is why I use range targets and non-negotiables with my clients.

To stop them from falling off every time they can't adhere perfectly.

By using targets that are flexible, you allow for the days where life will inevitably throw you curve balls.

So you don't get discouraged when you can't adhere completely.

Because it's unrealistic to expect yourself to be perfect every day and every week.

Remember, even on your worst days, even just achieving the bare minimum is still progress.

Think of it like driving a car...

Some days you'll be going 80mph, and other days you'll be going a nice steady 30mph.

Either way, you're still moving forward.

Don't stress out, jump out the car and slash your tyres just because you're not going your fastest.

And achieving targets, even if they're the bare minimum, is key to building trust in yourself and momentum.

Both of which are things that will stop you from giving up, and will compound over time, which = results.

This is from Episode 37 of the podcast which is all about how to set goals properly to make sure you set yourself up for success.

Just search for The FTA Podcast on Spotify and give it a listen! 🎙️

04/05/2024

Keep falling off the wagon whenever you fail to hit your targets?

You're not alone.

This is why I use range targets with my clients, as well as non-negotiables.

To stop them from "falling off" every time they can't adhere perfectly.

Because it's unrealistic to expect yourself to be perfect every day and every week.

By using targets that are flexible, you allow for the days where life will inevitably throw you curve balls.

So you don't get discouraged when you can't adhere completely.

Remember, even on your worst days, even just achieving the bare minimum is still progress.

I liken it to driving a car...

Some days you'll be going 80mph, and other days you'll be going a nice steady 30mph.

Either way, you're still moving forward.

Don't stress out, jump out the car and slash your tyres just because you're not going your fastest.

And achieving targets, even if they're the bare minimum, is key to building trust in yourself and momentum.

Both of which are things that will stop you from giving up, and will compound over time, which = results.

This is from Episode 37 of the podcast which is all about how to set goals properly to make sure you set yourself up for success.

Just search for The FTA Podcast on Spotify and give it a listen! 🎙️

01/05/2024

This is especially true if you're newer to lifting.

In fact it's one of the best things about being new to resistance training.

Your body will respond to pretty much any routine (as long as it's sensible) because it's a new stimulus.

So don't stress about finding the "optimal" routine, especially in your first few years of lifting.

One of the biggest mistakes I made in my first few years was being so obsessed with finding "optimal" that I never stuck with a routine for long enough, which meant that I lost out on years of progress.

So don't be like me.

And this is why I'm so passionate about simplifying training.

Because the internet will make you feel like it has to be complicated and make you feel overwhelmed.

But it really doesn't.

If you're feeling overwhelmed with information and need some help with your programming or gym routine, chuck me a message and I'll see if I can help 🚀

FTA Fitness

23/05/2024

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Monday	6am - 10pm
Tuesday	6am - 10pm
Wednesday	6am - 10pm
Thursday	6am - 10pm
Friday	6am - 10pm
Saturday	8am - 10pm
Sunday	8am - 8pm