CDFitness

I’ve been there.

Wake up feeling like a zombie 🧟‍♂️

Shovel some coffee in ☕️

Feel like a human on your commute to work 🤸‍♀️

Get to work 👨‍💻

Zombie again 🧟‍♂️

This might not be the news you want to hear…

But we aren’t designed to run on coffee 😢

I’m gonna give you the keys to hack your energy levels 👨‍💻

WATER 💦
3-5 litres daily.

VITAMIN D ☀️
In pill or outside form.

MOVEMENT 🤸‍♀️
Walk, run or train. Just move.

SLEEP 💤
8 hours, non negotiable.

SCREEN TIME 📺
Limit blue light exposure around bed time.

Put all that into action and watch your energy levels skyrocket 🚀

Let caffeine be a little boost, not a crutch ✌️

Are you ready to take the first step toward changing your life forever? 👀

Drop me a line on WhatsApp and let’s chat 😁✌️

SWIPE ➡️➡️

Due to Iain progressing at such a rapid rate, we have embarked on a much more long term transformation, aiming to put on as much muscle as physically possible.

That means that I now have some space opened up for my 12 week transformation challenge! I’ve decided to open up TWO of these spaces to ensure that I’m able to give 110% to both participants.

I’m running this challenge at a discounted rate so don’t hang about, those 2 slots will go by the end of the week at the latest. Take that first step today and give me 12 weeks to change your life, you’ll thank yourself, I promise.

If you’re interested in making some genuinely life changing progress (like Iain did) whilst enjoying every minute (like Iain also did) drop me a DM with the word ‘TRANSFORMATION’ and we can have a chat about you getting started✌️

🔥CLIENT SPOTLIGHT🔥

Absolutely incredible work from my better 1/2 👏

There isn’t a person I know that works harder than Courtney. Intense 50+ hour weeks, finishing work in the early hours of the morning and she still manages to get into the gym 3/4 times per week. Not because she has to, but because she wants to.

Also, she hasn’t been hungry once. She gets snacks, nights out and room to make her own choices. Absolutely no crash dieting here, just a willingness to turn up every day and do what she can.

This is how it should be.

No stupid cardio sessions ❌
No starvation ❌
No drastic lifestyle changes❌

If you want to see results like this, and enjoy the life you’re living, drop me a DM. We’ll take you to a level you never thought you could get to😁

Do you ever feel anxious in the gym❓

Scared of trying new things incase you hurt yourself ❓

Want to get LIFE CHANGING results but don’t know where to start ❓

Then hiring a good PT is THE BEST decision you could make ✅

Imagine having the answer to every single question you have stood next to you🤯

For each 60 minute session, you have the UNDIVIDED attention of your very own expert to FAST TRACK your results😱

Aside from the masses of benefits we provide you on a training front… You get a therapist, a friend and a confidant to help you through your lows and celebrate your highs with you👏

If you see yourself benefiting from having a PT… LIKE my comment below and we can have a conversation about changing your life for the better✅

The Scales Don’t Define Your Progress ⚖️

Why? Because they FLUCTUATE.

There are so many reasons why your scale weight can peak and trough from day to day…

- WATER RETENTION 💧
- STRESS 😡
- TIME OF DAY ⏰
- DIGESTION 🍽
- MENSTRUAL CYCLE 🚴‍♀️
ETC ETC.

So, what should I be looking at instead?

- MEASUREMENTS
( dress size / waist / glutes etc. )

- THE MIRROR
( do you SEE a change? )

- MOOD / ENERGY LEVELS
( feeling energised? upbeat? )

- MENTAL HEALTH
( are you happier? motivated? positive? )

- LIFTS
( hitting PRs / tracking specific lifts )

Ask yourself this…

If you weighed the same as you do right now, but you were comfortable in your body, would you care about your weight?

Exactly, so stop fixating on the scales and let yourself enjoy the process👏

If you find yourself being controlled by the scales, DM me the word ‘HELP’ and we can have a chat about your situation⚠️

I want to help as many of you as possible🤞💙

As those close to me will tell you, I’m a very private person. I don’t post anything to do with my personal life on this account and my actual personal account is pretty much empty.

But, I just wanted to say thank you for all of the birthday wishes. I’ve never been too into my birthday but this one was different.

York is a beautiful place and I’m annoyed it’s taken me this long to go.

Ready to make the change? DM me and let’s get that ball rolling

STOP looking at the gym as a place to ‘burn calories’ 🔥

Calories get ‘burned’ doing just about anything.

You will burn calories doing a 30 minute incline walk on a treadmill, and you will also burn calories doing a 30 minute deadlift session, or a 30 minute glutes and hamstrings session, or a 30 minute push day.

You see where I’m going with this.

What those sessions give you that a 30 minute incline walk does not, is Muscle Protein Breakdown. In other words, you will give your muscles a reason to grow.

Ladies (and gents), do you want a ‘toned, athletic’ look? Guess the sessions that are going to help you the most? (the incline walk isn’t one of them).

I’ll tell you a secret. That fabled ‘toned’ look comes from building meaningful muscle tissue, not from eating like a rabbit and doing 45 minutes of cardio a day.

You’re not gonna turn into an über muscular freak straight away (believe me, I’ve been trying for 6 years). Go and lift some weight, eat some food and enjoy the process.

DMs are always open for any questions, I’m always happy to help. Coaching and PT slots are still open for the time being so don’t wait around, they won’t be around for long😎

An interesting question, with an interesting answer.

It is a lot deeper than a simple yes or no. Anatomically there are some common (but not guaranteed) differences between the two genders. Namely shoulder and hip width, and some differences in power output and recovery rates.

Despite this, I think the training of both genders should not be too dissimilar. Any notions you’ve heard of females being better off avoiding weights so as not to look ‘bulky’ is quite frankly, bo****ks, and should be swiftly disregarded.

Realistically, for training to be optimal, it has to be individual. Each person has their own anatomical strengths and weaknesses and their training should be built to suit them, regardless of gender.

Any females reading this who have been told to avoid certain things because of some non existent male/female divide in the gym, please, tell whoever told you to go and sit in a corner and do some research as it’s very clear they haven’t.

If you’re reading this and you want to be shown how to train in a way that you enjoy, please, drop me a message and let’s take your training to a new level😁🤙

Little Pre Christmas Tidy Up 🧹

2 weeks on 2600 cals. 4-5 sessions per week, 2 of which being HIIT based.

Resulting in 3.5lbs dropped. Strength has practically stayed the same and pull ups have improved from sets of 6 to sets of 8-10.

All in all nothing much has really changed other than being noticeably tighter in the midsection. But doing this for the last 2 weeks puts me in a much better position to come out of Christmas. It will leave me with less work to do in January which is always welcomed.

Will be keeping calories at 2600 from the 27th to the 31st. Xmas, Boxing Day and NYE are to be enjoyed, I will train on the in between days and add 150-200 cals of cardio.

Hope you all have a good Christmas, I’ll see you in the new year to get in the best shape of your lives 🤩

HOW DO I TRAIN MY GLUTES ❓

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A simple question with a simple answer. The answer being … TRAIN THEM.

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If you wanted to learn a language, you would study consistently, correct? The same premise applies to the 🍑. Train them often and correctly and watch the progress snowball.

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When it comes to training them ‘correctly’ there are a few key notes to consider.

1️⃣ Mentally engage with each exercise.

Don’t just wander up to the bar/machine and go through the motions. Hone in mentally on the glutes and really feel them working. This will help improve your form.

2️⃣ Have a plan and execute it.
Have a professional draw up a plan for you that includes multiple 🍑 focused sessions and movements. Implement that plan and track your progress. Tracking will allow you to progress each session and progression = 🍑

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1-1 PT, Coaching and Hybrid slots are open for the New Year. DM me to learn more and start the journey to your dream physique 🙌

WHAT ARE YOU GOING TO GAIN ?

➡️ Swipe to find out 🤙

I still have some availability for those who don’t want to hang around until the New Year! DM me the words ‘LET’S GO’ to learn more 🔥

🏆GIVEAWAY🏆

In celebration of T U F F V 2]] opening I am giving away £100 worth of PT sessions!

All you have to do to enter is -

✅ LIKE THIS POST

✅ SHARE TO YOUR STORY AND TAG ME

( IF YOU DON’T TAG ME I WON’T SEE IT AND I WON’T BE ABLE TO COUNT YOUR ENTRY ☹️)

✅ FOLLOW T U F F V 2]] &

If you are not a member of T U F F V 2]] , you must sign up to claim your prize 🏆

Winner will be drawn at random on my story this Friday. Good luck 🤞

❓❓WHY WAIT ❓❓

As we begin the run up to Christmas and New Year, a lot of you will become familiar with these phrases

❌ “ I’ll start in January “ ❌

❌ “ What’s the point? I can’t make progress over Xmas anyway “ ❌

❌ “ I don’t want to restrict myself while everyone else has fun ☹️ “ ❌

When in reality

❓How likely is it that you’ll start in January❓

It’ll take a lot more effort to get going then, and have to reverse the damage caused over the next 8-10 weeks than it would be to get started now and be happy with your physique, while everyone else complains about all the weight they’ve gained🤷‍♂️

✅ You ABSOLUTELY 100% can make progress over Xmas, and here’s how ✅

It’s so easy, and so simple to make progress over the festive period, just do these 3 things …

1️⃣ BE ACTIVE! Get to the gym a 2/3 times a week. A few sessions a week is drastically better than nothing, and you still get to have a social life! Go for a 20/30 minute walk each day and keep your body active!

2️⃣ MAKE SMART FOOD CHOICES! Having a big meal tonight? Try and get a good amount of micronutrients (vitamins & minerals) and a healthy amount of protein in your breakfast and lunch, not going too overboard on fats and carbs, allowing you more freedom later whilst keeping your daily intake of calories nice and controlled and making sure you get to enjoy a big meal!

3️⃣ INVEST IN PROFESSIONAL GUIDANCE! My job as a PT and Online Coach is to remove all of the burden of planning your training and nutrition! I take great pride in making sure my clients get to enjoy their lives, make massive amounts of progress and learn about their health and nutrition. You will be able to relax and be confident knowing that your progress is guaranteed, no more guessing in the gym and no more worrying in the kitchen, it’s my job to automate that process for you. All you have to do is put my plans into action and watch your goals get smashed to bits!

So, at the end of the day. All it takes to make progress over Christmas is to stay active, hit your protein goal, fill your meals with veg and keep yourself fully hydrated.

Simple.

DM me with the word ‘READY🔥’ to learn more 💪📲

How many of these phrases sound familiar to you?

‘I can’t make progress, I’m way too busy’

‘I’ve got a few niggles and knocks, I can’t train properly’

‘I can’t look good, I’ve got bad genetics :(‘

If you’ve got an hour to watch Netflix or scroll through Instagram, you’ve got time. There’s 168 hours in a week, you can spare 4 or 5 to invest in your health and longevity.

There’s always a way, I’ve got long term ligament injuries in both my ankles and I’ve got a bad left shoulder. Learn your injuries, have a professional assess you and give you rehab work, don’t lift like a dick and you’ll be sound.

Chat to me about ‘genetics’ (swipe). Bad ‘genetics’ are just a blank canvas for you to create a masterpiece.

I’ve had a very spotty week of training. Shoulder was playing up meaning I couldn’t do any meaningful upper body work and my ankle injuries were limiting lower body work. I did what I could and funnily enough, my physique didn’t fall off a cliff. Mental init. Stayed at 190lbs, aesthetically pretty much identical.

Coaching and PT slots are still available, get in now before I close my books!! DM me to learn more 🤙

CDFitness updated their address.

💡CLIENT SPOTLIGHT💡

8 weeks in, 10kg down.

Very good start for Iain. When he joined the team he had been out of the gym for 5 years and had let the stresses of life and work take over his physique…

8 weeks in and we’ve completely reversed that 🤷‍♂️ Iain now has a tremendous appetite to train, coming to the gym 4-5 times per week and stocking his fridge to what he describes as ‘unrecognisable’ to what it used to be.

You can tell by just looking at the transformation so far, he stands taller, more proud and with a smile on his face. As a coach there is nothing that makes me happier than seeing a client genuinely happy in themselves, and that is what I strive for with every single client.

This is just the beginning for Iain, I’ve got big things planned so watch this space😉

Feeling like you’ve let work take over your physique? The intensity of life sucking all the drive for health away? Drop me a message and we will make those problems disappear, just like Iain🤙

CDFitness is now on WhatsApp.

‼️XMAS DEAL STILL ON‼️

‼️Message me for any more details‼️

⭐️ Introducing our PT of the week Cal ⭐️

Cal is a 2nd year BSc Hons student focusing on sports coaching and exercise science 🏋🏻‍♂️

A former youth team footballer turned bodybuilder Cal is passionate about health and fitness and has recently become a personal trainer to compliment his degree 📓

Cal encourages his clients to embrace a lifestyle change by looking at every aspect of their training and nutrition in order to achieve ground breaking results with them 🙌🏽
⠀
Learn more about Cal and book in your FREE consultation now - https://fortitudefit.co.uk/trainer-item/callum/ 📲

Keep your eyes peeled for Cal’s challenge of the week this evening at 5pm 👀

Client Spotlight ‼️

My client Emma absolutely smashed her holiday prep! Despite hating me during our sessions she always pushed right to the end and then some‼️

This is the reason I became a PT, couldn’t be any more proud of her if I tried. She came to me with a goal and she knocked it out the park‼️