Functionalmovement

Functionalmovement IG: Functionalmovement101


plan your training, gym routines, hiit, circuits and track workouts. Your fitness is a choice, you choose to take part or not

I've always loved the fitness industry, taking in all aspects of it like a sponge. So if i get to share that knowledge with others, well thats what All PTs should want. A client so impressed with their new found confidence that they spread the word of your service. Thats success...

10/11/2025

Are you ready for it? The next one’s is this Saturday at 10am. If you’ve missed a few, WHY!! lol — Just get in touch…..show up and get stuck in. It’s never too late to get involved!

The Truth About Body Fat PercentageWith the rise of the fitness industry, a new type of disorder is creeping in. The obs...
09/11/2025

The Truth About Body Fat Percentage

With the rise of the fitness industry, a new type of disorder is creeping in. The obsession with achieving extremely low body fat percentages is becoming a worrying conversation. What used to be about feeling strong, healthy, and capable has, for many, turned into a relentless pursuit of looking “lean” or “shredded.” But the truth is—body fat isn’t the enemy. It’s vital for your health and survival.

Your body needs fat to function properly. It protects your organs, regulates hormones, supports brain function, and provides energy reserves when you need them most. When fat levels drop too low—typically under 10% for men and under 18% for women—the body starts to fight back.

When body fat is too low:
• Hormone levels drop (testosterone, oestrogen, cortisol imbalances)
• Recovery slows and performance declines
• Sleep quality worsens
• Energy levels plummet and fatigue increases
• Immune function weakens
• Mood, motivation, and mental clarity suffer
• Women may lose menstrual cycles (amenorrhea)
• Men may experience reduced libido and muscle loss

On the flip side, carrying too much body fat—often above 25% for men and 35% for women—can also cause problems.

When body fat is too high:
• Increased risk of heart disease, diabetes, and high blood pressure
• Joint pain and reduced mobility
• Higher inflammation throughout the body
• Poorer sleep quality and energy levels
• Hormonal imbalances (especially insulin resistance and oestrogen dominance)
• Decreased confidence and mental wellbeing

The truth sits somewhere in between. Your healthiest self isn’t necessarily your leanest self—it’s the version of you that feels strong, energised, and balanced.

Because at the end of the day, life is about balance.

So Sam… she’s my homie! She came to train with me and, my word, she pushed hard. She doesn’t even realise how much she i...
08/11/2025

So Sam… she’s my homie! She came to train with me and, my word, she pushed hard. She doesn’t even realise how much she impressed me with her effort — every session, every rep, she gave it everything.

And you know what? She fast became a mate too — quick with the comebacks, always up for a laugh, and never without a tune blasting in the background.

Thanks, Sam, for making training not just easy… but genuinely fun.

Amber’s on an adventure right now.She’s on this journey of learning how to make fitness work for her, how to find her ow...
08/11/2025

Amber’s on an adventure right now.
She’s on this journey of learning how to make fitness work for her, how to find her own motivation — without me shouting, “Come on, get up, one last rep!” She’s doing it on her own, and that’s what makes it so good to see.

Every now and again she’ll pop into Bootcamp, or message me saying, “Adrian, I need some PT sessions,” and that’s perfect. Because that’s what PT is — it’s not something you have to do forever. We’re here to guide people, to give them the tools to move forward on their own, and to be here when the motivation dips and they need that little push again.

Amber’s become a mate as well as a client, and I’m proud of her. If she’s doing a run and I can get there to cheer her on, I will. She’s run in so many places — even in other countries — and every time she does, she just proves what a legend she is.

Well done, Amber. Keep adventuring.

Well, like I said — or like she said — where do I even start? Honestly, I don’t know where to start with this one.Nik. W...
07/11/2025

Well, like I said — or like she said — where do I even start? Honestly, I don’t know where to start with this one.

Nik. What a journey it’s been. She’s been an absolute rock — not just in training but as a mate too. Watching her go from someone who wasn’t quite sure of herself to this strong, confident, unstoppable woman has been unreal. And when I say strong, I mean STRONG. Like, proper strong. The kind that makes you double-take mid-session and think, “Did she just do that?”

If you scroll through my reels, there’s a pinned one showing Nik when she first started with me — and then you see her now. The difference in how she moves, how she carries herself, and that massive smile that never fades… it’s something special.

So yeah, big shoutout to you, Nik. You’ve grafted, you’ve grown, you’ve glowed up — and you’ve smashed it every step of the way. Couldn’t be prouder.

07/11/2025

Well done to Liv this evening for smashing through a really tough leg session.

She learned tonight that isometric work can hit just as hard as heavy lifting — her legs were shaking, and that’s when you know it’s working.

At one point I asked her to jump and she said, “I don’t know if I can.” I made her try anyway. But that’s the whole point, isn’t it? When you’ve worked so hard that your legs can’t even lift your own bodyweight off the ground — that’s a good leg session.

Proud of you, Liv. 👏🔥

t’s funny, training Lucy is always a pleasure — but she’s different. She’s got one speed: flat out.If it’s 100 metres, s...
07/11/2025

t’s funny, training Lucy is always a pleasure — but she’s different. She’s got one speed: flat out.

If it’s 100 metres, she’s running it flat out.
If it’s a marathon, she’s still running it flat out.
That’s just her — all in, every time.

I’m constantly trying to get her to slow down, but that’s not how she’s wired. And the more I get to know her, the more I understand why.

She once told me a story about being at school, about her PE teachers not seeing any potential in her at all. You know the type — the ones who make you feel like you’re not good enough, like you shouldn’t even bother trying.

And that winds me up. Because now, I watch her. I watch how hard she works. I see the effort she puts into everything — her training, her family, her kids. The discipline, the consistency, the heart.

And I think — that PE teacher got it so wrong.

Lucy’s brilliant. Not because she’s a “natural” or because she was ever picked first — but because she gives everything. Every single time.

That’s what makes her stand out. That’s what makes her great.

06/11/2025

It’s funny, because a year ago (maybe two?), Katy would come to Bootcamp, absolutely smash it… and then we wouldn’t see her for months. Then she’d pop back in, do another session, disappear again — it was like spotting a rare Pokémon. 😅

But now? Katy’s a regular! Every week, turning up, putting in the graft, and bringing proper good vibes with her. And honestly, we love it.

And this isn’t me saying “look what I can do” — it’s about how she’s changed the way she thinks about fitness. Because when you start enjoying it, when someone helps make it feel fun, you start building a better relationship with yourself too.

So Katy — thank you for showing up, working hard, and being part of what makes Bootcamp what it is. Keep it going, you’re smashing it 🙌🔥

06/11/2025

This week’s been a strange one. Up and down. My autoimmune thing’s trying to win again — I can feel it. My skin’s reacting, breaking out, showing itself in ways that remind me I don’t have full control over what’s happening inside.

And I’ll be real — it’s frustrating. Because I work hard to stay ahead of it. I move. I train. I lift. I run. I do everything I can to keep my body strong, even when it’s fighting me. And some days, it feels like it’s all for nothing. But deep down, I know it’s not. I power through like I mean it with every workout

Every time I show up, I’m choosing to keep something alive in me — something that doesn’t quit when things get uncomfortable. That’s the quiet fight, the one most people never see. It’s not about being perfect or pain-free. It’s about showing up anyway.

And I’ll keep doing that — as many times as I can, for as long as I can. Because I know the moment I stop moving, I start letting it win. And that’s just not who I am. This post isn’t me begging sympathy it’s me saying we all have bad days or fights that others don’t see, but keep turning up.

Calm strength — that’s what this is. Not loud, not angry. Just steady. Relentless.

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