SouthStrengthuk

03/01/2026

Well, it’s January, and like every year, gyms are packed, running groups are out, and protein shops are busy.

By March, most of this crowd will have disappeared. “My mom’s sick,” “I hurt my ankle,” “Work’s too much.” Same excuses, every year.

When you train people, you see this pattern clearly. Usually, within 2–3 weeks, you know who’s in it for the long haul and who isn’t. Sometimes you’re surprised, but more often, it’s someone you thought would stay committed who drops off.

If you’re serious about making a change, start small. You don’t have to flip a switch and overhaul your life in January. Going from zero to stopping drinking, stopping smoking, doing four HIIT sessions a week, early bedtime, and cooking everything from scratch is too much. Your body and mind can’t handle that kind of shock, and it’s no wonder people quit.

Instead:

Start simple. Walk 2–3 times a week for 40–60 minutes. When you feel ready, add a few bodyweight exercises like squats or planks.

Focus on real food. Eat three meals a day with protein, carbs, vegetables and fruit, and some fermented foods. Breakfast should be proper food, not sugary cereals.

Take it slow. Learn to cook, build habits, and get your body ready for more intense training. By the time everyone else quits in March, you’ll have a solid foundation and be ready to progress without burning out.

This isn’t complicated. Small, consistent steps beat all-or-nothing approaches every time. Eat real food, move your body, and build your habits gradually. That’s how change actually lasts.

03/01/2026

Don't blast yourself with tons of changes in one go.
!

Move more. Daily
Eat more. Eat clean. Eat things you would recognise in nature. Not on a factory production line.
Sleep enough. 7-9 hours. Yes you can. Cut out TV time at night.

11/12/2023

Lets go

21/09/2023

We are running a 10 week LEARN and BURN programme starting soon.
The programme needs to be paid for in full and will refund you 2/3 (66.6%) when you complete it.

Why do we take payments?
It's quite simple. People who don't pay don't show up.

We would have done all the programming and refused others. If you sign up and do not complete it, there will be no refunds with no exceptions.

What do we take from you?
Your data.
We will capture your progress through photo and video.
A full body analysis will be done at the start of your programme.

What do you get?
2 days a week in the gym with us. It is a private gym with no walk ins or private access. YOU HAVE TO ATTEND!

Sessions run Tuesdays and Thursdays at 6 and 7am. Sessions will run for about 45min each and will be in small groups. We keep them small so everyone can workout in comfort.
Sickness is what it is, you lose that session but come back when you are fit enough to do so and we carry on. If you miss 3 sessions we will assume you are quiting the programme.
You training programme will be worked out in advance along with your nutrition.
Your nutrition will be tracked all the way through and will need to be followed as part of the agreement to get the part refund. You will need to make sure you log it so it can be tracked. We will show you how to use the tracking app if you do not already have one.

You get to learn how to workout safely and what to do on your non gym days to keep the progress going. When you complete the programme you will be ready to go and workout on your own with a strong foundation to do it confidently.

If you follow a training programme, with a nutrition plan, and are being held accountable to show up, you will be amazed at what you can achieve.

Cost:
We work on a £150pm. That takes the cost up to £450 for the 3 months with a £300 refund on completion.

Location:
We are based in Allington. SO30 Post code

You have the price. You have our terms. Do you have what it takes?

Send me a Direct Message so we can schedule a call.

That's it. Take care

21/09/2023

Focusing on Strength training instead of endurance could be the deal breaker in later life.

"
Type IIa muscle fibres are fast twitch, meaning they fire more quickly. They are also more powerful than type I fibers and are recruited for activities that require more intensity: sprinting, lifting heavy weights. These fibres provide major strength, but they also fatigue more easily than type I fibres.
"

By neglecting your type IIa fibres you could be setting yourself up for failure in your old age. Research she that one of the most common elderly injuries is ankle injuries. Filling your training with exercises that strengthen your type IIa fibres does not just give you bragging rights in the 100m sprint, it will delay the onset of muscle degeneration especially those type IIA fibres

Full article below:
https://www.science.org/doi/10.1126/sageke.2003.46.pe31 #:~:text=These%20findings%20suggest%20that%2C%20with,than%20are%20type%20I%20fibers.

28/07/2023

A second PB for the day. Lifting almost half her body weight with Dumbbell rows

11/02/2023

11/02/2023

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11/02/2023

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