Ben Stirk Fitness

Ben Stirk Fitness now takes appointments on their Page.

Happy International Women’s Day!

To all my wonderful female clients, it’s great to watch you on your fitness journeys. You are all amazing!

Are you wanting to get more physically active but struggle working out alone? Exercising with a partner has a number of benefits to help you start, and continue your training:

✅ Keep you motivated - setting a day and time for you both to train makes you less likely to skip the workout, as you won’t want to let your friend down

✅ Keeps exercise fun - having someone to share the workout with helps keep it light hearted and fun. That hour long session will soon fly over!

✅ Save money - working out as a pair will usually lead to a 2-1 deal on PT sessions, aswell as sharing fuel costs to and from the gym

✅ More competition - healthy competition is never a bad thing when exercising. Having someone else there may just give you that push to lift that little bit more weight, or that extra couple of reps

🥑Fuel your workouts🥑

Your body is a machine, and to make it work you need to fuel it with the proper nutrition. Skipping meals, especially before a workout, can lead to dizziness and fatigue, and even if this doesn’t happen it can negatively impact your performance. Eating a small snack 30 mins to 2 hours before you exercise will give your body the boost it needs to perform at its full capacity.

If you work out first thing on a morning and can’t bear the thought of eating anything before you hit the gym, that’s ok. The truth is that for most people, working out on an empty stomach is not a problem (although people with blood sugar issues should avoid this) as long as you stay properly hydrated throughout your session, and consider eating a post workout snack/meal to replenish your energy levels, and to help repair your muscles.

Here are some simple pre and post workout snack ideas:

Valentine’s Offer!

❤️Bring your training partner along with you at no extra cost!

❤️Enjoy this amazing 2-4-1 offer when purchasing a block of 10 sessions

❤️Limited time offer! Deal ends on 14/2/22

❤️Please feel free to contact me for any more information

Salmon and pasta salad. Easiest food ever to prepare in advance for lunch/dinner for people on the go 🏃🏻‍♂️

Add as many different types of vegetables as you like, and substitute the salmon for tuna/chicken/turkey to mix things up! 🥑

Gift vouchers now available to purchase for Personal Training sessions 🎁🏋🏼‍♀️

Message for more information 📲

“Your Monday morning thoughts set the tone for your whole week”
Let’s have a positive week, and don’t forget to smile 😊👍🏻

🏋🏻‍♂️Personal Training Packages🏋🏻‍♂️

Swipe 👈🏻 to see the results that can be achieved through each individual package...

DM for more information📲

Mix Up Your Workouts! 🏋🏼🚴🏼🏃🏻

Mixing up your workout routine is a great way to ensure that your body doesn't hit a plateau. Keeping your body guessing during workouts means it won't become used to the same exercises and will continue to see results from your training.

Your body is clever, it adjusts to the way you train very quickly. Your brain learns how best to use the muscles needed for your workout and it adapts to make it easier for itself. It is your job to trick your body into different ways of exercising and to stimulate new growth and fitness. Here are three ways to switch up your workout routine to challenge your body:

•Increase Intensity - increase the number of reps you perform, increase the amount of weight you lift, or increase the amount of time you perform an exercise.

•Try a new class - try complementing your spinning class with a weight based class as well.

•Increase/Decrease cardio - if you're a cardio ju**ie, mix it up by incorporating a weight workout once or twice a week. Similarly, if you do weights, switch and perform a cardio session.

Who says you can’t still eat well while on holiday?

📦Updated Personal Training Package List📦

For more information on prices or how to get started drop me a message 📲

💥Love seeing photos like this💥

Losing weight and inches is fantastic, but it’s only when we can see the results for ourselves, such as the fit of our clothes, that they become real 👍🏻

💥Want to make a change in your life but struggling with motivation?💥

💥Do you need that extra little push that will make all the difference?💥

📊I offer a number of programmes tailored to your goals and individual requirements

📲Get in touch for more information on how to start your own transformation.

Who doesn’t love a good outdoor session?

Decided to switch breakfast up a bit this morning. It’s normally eggs/oatmeal first thing, but feel I’ve been neglecting fruit lately, so this is a great way to get a good portion of natural vitamins into the body.

What’s your favourite breakfast?

“I want to lose weight” This is the statement that 90% of people make when they begin training. However, what they usually mean is that they want to lose body fat. The fact that weight loss usually (but not always) occurs as a result of training and eating the right foods to elicit fat loss, is an added bonus for most people. Although in some cases, people can actually lose fat and stay the same weight, or even gain weight

Weight loss without fat loss can be detrimental to your overall goal, as this can be a loss of muscle/water or both. This is why conventional scales are a poor measure of your progress as they only measure weight loss, not fat loss. Body measurements/scans and before/after pictures are much better tools to keep yourself on track

In order to promote fat loss, the body must be in a calorie deficit, which means we burn more calories than we consume. We do this through a combination of eating a certain number of calories, keeping protein levels high, and exercise. Resistance training/weight training is a great form of exercise, as the body continues to burn calories even after the workout is over

Post workout breakfast 👍🏻 Replenishing the body after exercise is vital to help it repair and function properly

What’s your favourite post workout meal??

This morning’s office set up 🙌🏻💻☀️

Now the weather has decided to pick up and we finally have some summer sun, take the time to venture outside and absorb some vitamin D into your body even if it’s for only 15-20 minutes.

Vitamin D benefits:

✅ Contributes to bone health
✅ Helps manage blood sugar levels
✅ Protects against cancer
✅ Combats heart disease
✅ Enhances the immune system
✅ Helps improve mood
✅ Helps with concentration, learning and memory

Massive well done to Kelly on her first weekly check in 📊

Kelly came to me wanting to lose weight and gain more confidence. Since starting on the weight loss package last week, she has managed to lose:

✅ 7lbs in bodyweight 💥
✅ 2% body fat reduction
✅ Increase in hydration levels

Amazing effort Kelly, looking forward to the results over the next few weeks! 🙌🏻

We keep saying it, but preparation is key. Fail to prepare, prepare to fail 💪🏻

🏋🏻‍♂️Brand New Personal Training Package!🏋🏻‍♂️

New PT package added to the list of services provided

The Sculpt and Tone package is ideal for women looking to get a little leaner to develop a strong, athletic body

DM for more information 📲

💥Transformation Time💥
Before and after pictures from my client Marie Hailes, and what a transformation! 🙌🏻
Marie came to me wanting to lose weight, aswell as toning and sculpting her body, as she had never really been confident enough in the gym to touch the weights and start resistance training.
This has resulted in:
✅Loss of nearly 2 stone in bodyweight
✅21 inches lost from her chest, waist, hips, arms and legs
✅2 dress sizes down
DM for more information on getting started with your own transformation package 📲

🏋🏻‍♂️Personal Training Packages🏋🏻‍♂️

Excited to share with you my brand new Personal Training packages, available right now!

Swipe 👈🏻 to see the results that can be achieved through each individual package...
DM for more information📲