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CULTIVATE CHANGE

CONQUER YOUR CHALLENGES

IT'S A MIND SET

Cultivating change is a mind set. A life without goals would be like running with no end destination.

It all starts with having a goal in mind to achieve. It will then be down to you to create the urgency to cultivate the changes to take action.

My focus is to empower you to be better through training and physical fitness. Whether the goal is to lose weight, build muscle, or move better, your journey in fitness should ultimately enhance your lifestyle.

Every person will have different needs and goals therefore, a structured training program tailored to each individual is key. Alongside this, adherence and a positive attitude will carry you a long way but ultimately you must take the first step to decide to be better for yourself and just START.

SERVICES

THE FOUNDATION

Online programming with monthly 1-1 coaching.
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1-1 TRAINING

1-1 (60 min) PT Sessions to take place at Riverside Ice & Leisure, Chelmsford / private studio based in Maldon.

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Nice little full bods at home this morning.

Message to all of my clients old and new that I've worked with in 2025.

In the era of online fitness influencers and online coaches, massive thank you all for trusting me to be your in person rep counter (even though I sometimes struggle past 5) and allowing me to tag along your fitness journeys. It really is my privilege 👊

No trendy videos, no gimmicky exercises, we just do good hard training and showing up on both the good and not so good days.

Same again this year eh gang 💪👊

Late night session in the workshop. Sharpening up🗡️

Good ol 5 x 5 with a back off set at the end

Heavy enough for quality reps without fearing for my life

Wedding szn prep has begun... @amyelliott___

Any trainers out there willing to take on this client for 9 months? She's not high maintenance at all, promise 😬

Home studio coming along nicely. Opening up to clients in the New year 🥳

KIND OF USEFUL SOLICITED UNSOLICITED ADVICE

Calibrate your treadmill run with your Garmin watch. ⬅️⬅️⬅️

Completed an interval run on the treadmill the other day and remembered how some people have mentioned to about watch and treadmill distances not being in sync.

So if ya didn't know, here you go. Not sure if Apple watches can do this though soz. But hopefully someone might learn something from scrolling today.

Hilarious that I actually thought I could film myself doing this with one hand 🫠

Slides of Devon 📍

1) Muvanatures Masterpiece 🎨

2) Views from Start Point Lighthouse

3) Picturesque sundown

4) Amy rocking it 🪨

5) Cringey beach art

6) Holiday pack horse 🐎

7) Salcombe Essentials located

8) Action shot

9) Finding stillness in the chaos

10) So candid, top tier breakfast views

11) Now I know what they mean by 'a country mile'

12) Stonehenge Rubbernecking (View from the cheap seats in the car)

13) Mr. Chippy

14) The evil sloth tree

15) Maria, Mariaaaaa

16) Birthday brownie Thank you @gararockhotel for the hospitality 🎉🙏

The boy's finally done it 💍

10 years on & look like we'll be sticking together a while longer.

Always and will be my one @amyelliott___ ♥️

Go go super Jo!

Week 1 🫄 Chelmsford half marathon 🏃‍♀️✅

35 weeks in - still going strong 💪

Jo has trained all throughout her first pregnancy, so there was no doubt she would do more of the same the second round.

Races and gyms PBs are cool and all but this is really where the consistent fitnessing over the years shine through 💪

What a privilege to be part of this journey.

Home Gym Chronicles 💪

Sunday Morning Pump ⛽

Rolled out of bed straight into the gym this morning.

Pjs on
Cup of coffee
Curls on the rack
Making do with KB lat raises
YouTube tunage

Home gym vibes. Love it

Next pieces of kit on the shortlist will deffo be the @bulldoggear zero 3 dual cables (where's the Matt black gone?!👀)

& A pair of @assassingoods adjustable DBs

The llist is endless but deffo those 2 next for the versatility factors. Home gym gear needs to big bang for your buck & space. 🔨

Gym Independence 🫡

One of my favourite messages from clients are when they’re away but still finding ways to keep active. 🌍💪

Runs along the seafront, hotel gym sessions, or—like @scott_sos this week—tracking down a local gym and grabbing a day/week pass to get his work in.

Everyone knows consistency is king 👑 and having gym independence is key to sticking with it long-term.

As a trainer, one of the biggest wins for me is enabling my clients to build the confidence to walk into any gym, anywhere, and still get their shttt done. 🫡

Full Body Workout W/ @livnightingale1 💪

Playing club & county level tennis 3-4 times a week & Liv still manages to get in the gym consistently and prioritises her general strength and fitness.

She does mainly full body sessions, making sure she gets her doses of heavy lifting, jumps, bits of bodybuilding & conditioning across the week.

This weeks session looked a bit like this:

Heavy back squats (not filmed, too busy spotting)
Pull ups

Single leg bridges
Single arm rows

DB bench
Band pullaparts

Nothing fancy. Just all the basics done super good. Week in week out.

(We do also throw a bonus 30min handstand practice session for the fun and skill points, because she can 🤷‍♂️😏)

📍Quinta Do Lago

10 days in paradise.

Sandwiched between a monster 1500mile drive each way 🤪

The tiger prawns on their own were well worth the trip.

Another one for the memory books 🇵🇹

Home gym chronicles

Pleased to have managed to get home in the afternoon quick in between work to sneak this session in.

Just another Monday, typically look like this most of the time to be fair.

Heavy squats
Weighted pull-ups
Bench press

Deffo sitting in that less but better camp in my own training lately.

📍Rome & Tivoli

I came, I saw, I ate alllll the pasta.

Short but sweet trip to Italy to spend time with family and go full tourist mode for in Rome for 24 hours.

Always wanted to see the coloseum and the Vatican in person - highlight of the trip by far, the artwork especially in the sistene chapel is mind blowing!!!

Deffo recommend doing a guided tour to anyone who may be interested in visiting.

📍SW19

Wimbs 2025
What a wicked experience.

Super hot seats 🔥
Classy Carlos 👏
Sabalenka Serves 🎾
The machine Iga 🤖
Number 1 Iga fan @amyelliott___ 🪭
Pimms & phone chargers (essential survival items) 💯

Wimbledon Opening Day.

Epic to watch Carlos in the flesh do his thing.

4:30hrs under 32 degree heat against a seasoned vet. Unreal 🔥👏

📍Peak District

Fun times with great company cheering on the hero @jadestavropoulos who absolutely smashed the Peak District 100km Ultra.

Really quite enjoying being part of the cheer squad more often lately.

Awful coffee, tasty Bakewell tarts & the dodgiest line calls from Rita & Amy to win the pro badminton tournament was all part of the experience.

Very inspiring to have watched Jade train & take on this mammoth challenge and raise money for @farleighhospice for such a great cause. Donation link in her bio

p.s she also come in 7th female, oh and it's also her first (&she says only) ultra! Incredible 👏

Bonus credit to Rita for managing to run in a straight line to capture the action videos 📸 😂

Smashing day at The Queens Club for the ladies finals with my number 1 tennis gal @amyelliott___🎾

Time for our annual garden centre trip. Which also means it must be @amyelliott___ birthday 🎂

Happy birthday to my best one ❤️🎉🥳

HOME GYM CHRONICLES 🏋️‍♂️

Really enjoying being able to train at home again.

Still got a few pieces of kit on the wish list to come but in the meantime you can't go too wrong with a good old weight vest.

Today's workout:

40min run into

Pull ups
Dips
Inverted rows
Push ups

W/ 20kg vest

Bosh

Running holding on to stuff is not the one and was not on the program. When will I learn 🙈

Another successful race weekend with the team!

@ritasoldado smashing her previous run time by a whopping 45mins! Coming in under 2 hours 🙌🙌

@joannamariejones09 bringing her first half mara distance home strong 💪💪

Very proud of these two!!

Always good to hang with the bro @juliusmuraga 💪

Lovely day for it 😎😎

Doing muscles ups in a workout won't necessarily make you much stronger.

They deffo look cool and can be fun to sprinkle into a session every now and then.

However I find it's one of those where the process of building up to one actually makes you stronger (ie. building strong, explosive pull ups & dips) than actually doing them for reps & sets.

Once you have the necessary pulling strength & nail the timing of the transition, it becomes more of a skill rather than a strength exercise.

From a strength building standpoint doing weighted pull-ups, single arm chin up & front lever progressions can bear more fruit.

Apart from adding weight I didn't find it got me much stronger doing them. So I moved on to chasing the front lever & single arm chin up, admittedly on & off as my training interests have changed over time.

Haven't done any MU training in years so pleased I can still comfortably get some reps out. Might get back on the single arm chin up road again 🤔

Anyway, point is muscle ups are cool. Do them if you like doing them, there are also other ways to progress the pull up & get you stronger 💪#bodyweiggttraining #training #strengthtraining #personaltrainer

DB Bench Set Up & Dismount 💪

Bit of housekeeping I like to go through with all my clients learning to DB Bench. I think it's good to learn and practice early so it becomes pretty second nature as they progress with the weights.

Might be simple enough for the experienced lifters 🤷‍♂️

But for some, the set up can be an obstacle to increasing the weight once they reach a weight they can't just throw & muscle up.

Whilst the dismount can be awkward when just lowered to the chest & then they can't get up.

Unless absolutely necessary, nobody needs to be dropping the weights down.

Tidbits to think about.💭⬇️⬇️⬇️

🟢 Place DB on thighs & use legs to help pick the weight up.

🟢 Maintain tension in arms & try to keep DBs away from your chest whilst lying back. Almost pushing them up as you're lying down.

Think long arms or space between chest and DB as you lie back.

When finished with your reps:

🔵 Turn palms to face each other

🔵 Knees up, gently rock DBs forward towards thighs and let the momentum help sit you upright 💪

Hope this helps 👍🤙#training #gym #strengthtraining #personaltrainer

Hello 2025 🎉

As we all know the early Jan period can be a busy space in the health and wellness space.

To some, the new year can signify turning a new page
Some may be re energised to restart after a break
To others it's just business as usual.

Whatever it means to you, keep striding forward.

I'm just glad I get to be part of the ride with some of you.
🍻🙌

Only right the 50s got thrown around today.

Happy birthday big man @charliehk23 🎉🎈

Also massive kudos to 903 workouts completed... And counting!

Building that dad strength right there 💪

A short squat story. Watch till the end 🔥

'Doing' before and afters are my fav.

Once upon a time, even the empty bar was a struggle. I kind of wish I had filmed it then to be fair but think it's clear and obvious enough how far the guy has come.

@therealfelz 💪💪

Solid foundation ➡️ long term results.

Slots available in January for 1-1 coaching. Need a nudge in the right direction? Get in touch 📢

#personaltrainer #strengthtraining #squats

Never known anyone go on holiday so much and still lose so much weight!

Closing in on 2 years now working with the boy and after about 750 holidays he's near enough 25kg down and still heading for more!

🚫No food groups cut out
🚫No fad/ crash dieting

✅Mindfulness with eating
✅Understanding portion sizes
✅Consistent strength training + conditioning

Most recent big win was coming back at a loss after the latest trip last week after intentionally settling out to not totally blow it after being on a solid roll recently. Maintenance would've already been a win so the loss made it even sweeter.

Now this doesn't happen all the time, however it does re affirm the habits & awareness he has built up over the couple years. Having the ability to find balance between enjoying yourself and still keeping on track will go a long long way.

This is the stuff that takes a lot of graft and patience!!

Proud and gassed for the boy @nathanromano_ 💪

In other news

Well done to these 2 ladies!!! @joannamariejones09
@lucyellaboguzas

First Hyrox together, first outting for Jo and 2nd for Lucy (shaving off 15 mins from her last run!)

They've grafted hard in training & it was so good to see them come out together and take on the challenge. We're all still friends and smiling at the end 😁 Very proud of yous two 🥲 absolute legends

Quite enjoyed spectating for once!

#hyrox

First Hyrox solo didn't quite go to plan...

I probably had just as much snot down my top as sweat by the end of it. Getting sick just before race day deffo wasn't ideal.

Apparently I also lost the ability to read instructions and count, netting me a 7 min penalty (First run was supposed to be 3 laps and my dumbass did 2 🙈)

1:24 total time. Weren't my best. Guess I'll just have to give it another crack. 🤷‍♂️

Thank god my squad @amyelliott___ @joannamariejones09 @lucyellaboguzas were there cheering me on as I could've easy walked off 10 mins in after seeing that pen 💀🙏🙏

Just sharing the low lights in with the highlights as shit happens & don't go as planned so we have to own it and move on 🥲

Don't let the fancy edits & discount codes fool you!

Doesn't matter if you are training to run a marathon, training for sports or training to lose weight & look good. You will probably cycle through the same 15-20 exercises.

No matter how shiny the end goal may look, the journey is rarely smooth or picture-perfect. Anyone who says otherwise is probably selling you something—especially if it’s the 'only' or 'best' way to achieve results.

Let’s be real, nobody escapes pulling faces during lateral raises or gut-busting interval runs! 🤮

#strengthtraining #runmotivation #personaltrainer #fitness

Progress Update.

Just another gentle reminder from @lucyellaboguzas what can be done with hard graft and consistency.

None of it has been easy, or has come quick and she'll be the first to say it still ain't easy!

However, I always remind my dear clients when the fitness goes up, perception of what is difficult also goes up alongside it because of literally being able to do more.

Goalposts should shift from time to time, and it's definitely moved a lot for Lucy since that first video. So so proud and genuinely inspires me to keep pushing on with mine 🥺😬.

The saga continues!

What fitness goals do you have spurring you on?

#fitnessjourney #running #personaltrainer #training

Today's session

Front squat
Incline Bench
Pull ups

Done in 30mins.

Nothing fancy & exciting but good enough for today!

Finally getting back to squatting with no knee discomfort 🙌.

#training #gym #personaltrainer

2 WAYS TO GET MORE OUT OF YOUR RUNNING (OUTSIDE OF LOOKING AT NUMBERS)

Run on different terrain.

Don't be scared of the trails baby. Pace and HR tend to go out of the window for me whenever I go off road. You'll be far more concerned with not falling over and concentrating on where each step is going. Surprisingly it actually helps you tune more into the, you know, running.

Explore!
Sometimes take the wrong turn, or a different route. When you find yourself halfway through an unfamiliar route and start getting tired, grit through & manage your pace cause you've still got to make it back for dinner!

Running is literally just a mode of travelling from A to B. As much as stats like pace & HR can be very useful tools to track for improvement. We sometimes lean on the gamification too much and lose touch with being out & enjoying the great outdoors.

Celebrate being out in the fresh doing the hard stuff.

As a beginner, the data will only be more useful & understood when you have more data! Get some time on your feet first.

Sidenote. This is how most of my runs look like away from home & not knowing where I'm going.

Always start off nice, wind up in a field somewhere, then somehow in the woods but always manage to get back round 🤓

#running #run #personaltrainer

Cheers to 30 🍻!

Another day wiser now. People keep telling me the joints apparently may need more tlc 🤔🤔

Better live life to the max & take invaluable afternoon naps.

Also read books and do hobbies ✌️

50kg weighted pull up 🔥🔥

@therealfelz was not playing when he told me he wanted the 50s..

Second attempt to max out this year. This being one of his goals and moving so well, we had to give it another crack 💪

Check out how he ate up the 40s in comparison to what felt like a 1 RM effort at the time. A good example to show progression can also be in execution.

The training for the most part were plenty of sets of 3,5 & 8reps and a bunch of rows.

Great progress my guy!! 💪

Some more action shots.

Absolute kudos to these pros, the level of chillness reflecting the difference between 1 jump and thousands of reps. Our faces straight after the initial jump says it all 🤪😂.

So so impressive.

15000ft Skydive ✅

Be tough to top this one.. Possibly the best (early) birthday present from my @amyelliott___ ❤️

Amy had this little surprise up her sleeve booked for months only to reveal the secret the day before the jump 🤪

Unreal experience. The fear, the thrill, the views - if only you could hear the screams 😂

What a beautiful place to do it in & share the moment with the gang on holiday 💚

Thank you @skydivealgarve for the life moment and keeping me alive to re live it again with the incredible video!

Portugal P2

Rita & Sam's Wedding 😊

Didn't manage to take many photos & left the pros to do their thing. Thank you both for inviting us to your special night.

Ps. Peep the back gains, a lot of work went into that 😂💪

Portugal P1

Cascais 🇵🇹

1. Getting my lengths in the pool 🏊‍♂️
2. Classic cool balcony pic 😎
3. Hands down the best paella I've had so far 🦐🦞
4. Balance ☯️
5. Thought this made a cool pic 🚂
6. Amy looking very candid 🌊
7. Stunning running views for the week ��🏃
8. Ice cream on holiday is a must 🍦

**PULL UP PROGRESSIONS**

Here are some variations I recommend for clients working on their chin-ups/pull-ups.

Banded pulls are popular and can help with extra reps. However, for beginners aiming for their first rep, bands might offer too much help, especially at the bottom where it's toughest, limiting strength gains.

Try these foot-assisted variations for adjustable support as you fatigue.

Struggling? Build your pull/back muscles with lat pulldowns, rows, and curls 😎💪

#strengthtraining #workout #pullupprogression #bodyweighttraining

Lucy's press up diaries. #repost

Lucy doing Lucy things again.

'doing' before and after videos are my fav.

Plenty of progress in the process sauce. Keep getting after it 💪

Literally less than 2 weeks out from due date.

Super @amz_r_douglas still doing the business!

Such a privilege and a big learning curve for me getting to work with her throughout the pregnancy. We had prepared for her exercise to potentially look a lot different at this stage, so it's so cool to see her still able to move so well.

She has kept up with strength training 3x per week aswell as performing a daily routine of pregnancy yoga/ core exercises.

I'm definitely no pre natal expert. And by no means dishing out blanket advice as to how to train while pregnant. Here are just a few pointers we majored on.

Weve worked together a number of years already prior to the pregnancy and Amy has always been health conscious and prioritised her training. These are times where ALL the fitness/ strength gains massively carry on outside of the gym.

Very inspiring & rewarding to see. 👏⭐

Full body session with Liv today 🔥

1a) Back Squat 5r x 3

2a) Ring Chin-ups AMRAP x 3
2b) Push Press 5r x 3

3a) Cossack Squat 16r x 3

4a) Single Arm Row 10r x 3
4b) Weighted Push Up 10r x 3

Simples.

Solid template most people can have a good crack at.
Everything can be tweaked from movement variation to sets and reps, based on each individual.

This example is just one of many ways of doing it. Key is not over cooking the workouts & make sure you're actually working during those working sets 😝.

Save/ share, give it a try. If in doubt with technique/ pushing, get yourself a good trainer to show you the ropes. 😎

#personaltrainer #strengthtraining #gymworkout

There she is!!

@lucyellaboguzas smashing Hyrox London this weekend. A lot of hard graft and a few speedbumps behind the scenes along the way just makes this achievement even sweeter. Dare to dream, she ain't done yet!!

Look at where she started! So so proud 🥲🙌🙌💪

Madrid 🇪🇸

Cool buildings
Obligatory lift pic
Cool pics on wall
Candid stadium walk
Guy on horse
Graffiti on graffiti
Most chaotic food market
Oldest churro joint
Old Vs modern CCTV

Punching above my weight 9 years and counting now 😍
@amyelliott___

Too slow for what??

In the world of monitoring heart rate, pace & Strava kudos. We can be quick to compare our efforts to others.

Fine if you see it as inspiration, not so much if you genuinely think you should be the same level as your mate who's put the hard graft in for years whilst you've just started your own journey. 🤷‍♂️

The sooner you realise that your training isn't a race against everyone on Strava, the 'easier' those runs will be 🏃🏃

#run
#running
#runstrong

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