One Take Fitness & Nutrition

The more muscle you build the easier it is to lose weight

Having more muscle means that your BMR (basal metabolic rate) is higher, which means you burn more calories while resting.

So not only does having more muscle mean that you look better, it also means you can eat more food without dieting!

You know that feeling when you wake up, the sun is finally out ☀ and the last thing you want to do is hit the gym or go for a run? 🙈

Well, sometimes the best moments often come when we challenge ourselves and overcome those inner excuses 🌈✨

So let's keep pushing each other to hit our goals and celebrate these small victories together! 🎉🙌

𝘼𝙩𝙩𝙚𝙣𝙩𝙞𝙤𝙣 𝙂𝙖𝙩𝙚𝙨𝙝𝙚𝙖𝙙 𝙡𝙖𝙙𝙞𝙚𝙨 💪✨

Are you ready to embrace a healthier, stronger you this summer?

Then why not join our exclusive female-only weight training sessions here at OneTake Fitness? 🏋️‍♀️✨

🌈 What we offer:
✅ Personalised workouts: Tailored to your fitness level and goals.
✅ Expert coaching: Our experienced trainers are here to guide and motivate you.
✅ Supportive community: Connect with like-minded women on the same fitness journey.
✅ Results-oriented: Achieve strength, confidence, and a healthier lifestyle.

👭 Why Choose OneTake Fitness?

We were the first dedicated small group and personal training facility to open up in Gateshead, so we've been here helping women like you for well over 10 years!
Because of this, we understand the unique needs of busy women, and our female-only sessions provide a comfortable and empowering space to prioritise your well-being.

Whether you're a beginner or experienced, our personalised 28 Day Shred is perfect for you!

🎁 DM us now and receive a FREE consultation and 1-2-1 coaching session! 🆓✨

Limited slots available, so act fast!

Ready to transform your fitness journey?

Just drop us a DM

Let's make every workout count! 💖💪

𝗕𝗲 𝗣𝗮𝘁𝗶𝗲𝗻𝘁

Long lasting change takes time...

✅ After 1 healthy meal and 1 workout you won't see any visible changes

✅ After 30 healthy meals and 30 workouts you'll see very little visible change

✅ After 3 months of eating healthy meals and 3 months of workouts, you'll start to see some good visible changes

✅ After 1 year or eating healthy meals and 1 year of workouts, the changes will be unrecognisable!

The moral of the story?

Stay patient

You didn't gain weight overnight, long term change takes time, so stay patient and the results WILL come with time and consistency!

Today is officially the first day of summer! ☀

But what did you promise yourself that you'd do before summer?

Lose weight / tone up / get fitter / stronger / leaner? 💪

Don't let this year be like last year, if things aren't going to plan then isn't it time you asked for some expert advice?

We've been helping people like you in our private Gateshead gym for over 11 years, so drop us a message and let us help you get the results you deserve this summer 🏋😀

𝙎𝙤 𝙩𝙝𝙚 𝙨𝙘𝙖𝙡𝙚𝙨 𝙝𝙖𝙫𝙚𝙣’𝙩 𝙘𝙝𝙖𝙣𝙜𝙚𝙙?...

You’ve stepped on the scales and they haven’t budged and now you’re feeling defeated and all your motivation has left you.

It’s soul destroying and we’ve all been there but there are a million things that can impact weight change or lack thereof:

• Water retention - if you aren’t hydrated enough or have consumed more sodium than normal this can lead to water retention. Your weight may have increased but it isn’t permanent!

• Muscle gain - if you’ve been consistently resistance training then you will be gaining lean muscle mass. This is particularly true if you are new to lifting weights. You may have lost fat but gained muscle.

• Are you weighing yourself at the same time every week? You’re lightest in the morning when you first get out of bed and go to the toilet. You can’t expect to see the scales go down if you weigh yourself in the morning one week and then in the evening after a full day of eating and drinking the following week.

• Menstruation - it’s normal to gain about 3 to 5 pounds during your period (and that’s just the average).

And remember, the scales are not the only way (nor the best way) of measuring progress!!!!

Do you feel fitter, stronger and healthier than when you started?

Do your clothes fit better?

Are your measurements coming down?

Calling all Gateshead Ladies 📣

If you’re looking to make a change and get fitter, stronger and in better shape possible, then we are here to help you!

When you come to to train with us here at OneTake Fitness, you are fully coached and supported through every workout. Not left in the dark.

We don't do "cookie cutter" generic classes - we do small group personal training, where every workout is tailored and personalised to you by our expert coaches.

We don’t just stop at the training either!

Our expert coaches will guide you through your nutrition too, and help keep you on track and accountable via our very own app too

If you feel like you could do with the support we offer, DM us for more info!

When women first come to our gym and start lifting weights the first thing most of them say is

“𝘉𝘶𝘵 𝘐 𝘥𝘰𝘯’𝘵 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘨𝘦𝘵 𝘵𝘰𝘰 𝘮𝘶𝘴𝘤𝘭𝘺 𝘢𝘯𝘥 𝘭𝘰𝘰𝘬 𝘣𝘪𝘨 𝘢𝘯𝘥 𝘣𝘶𝘭𝘬𝘺!”.

Most of them have spent years chasing their tail trying to achieve the perfect body by focusing on fat loss and spending all their time doing cardio.

What they don’t realise however is how much muscle they need to create their ideal body composition.

Stop focusing on calorie burn and start lifting heavy s**t!

Magic things happen when you start building muscle.

Need some help with all of this? Drop us a message

When it comes to health and fitness, consistency is paramount.

Unless there’s an emergency your training sessions should be non-negotiable.

It’s not about having time, it’s about making the time because you’re worth it. If your training sessions are set in stone it takes the uncertainty out of when you will make it to the gym.

The only way you get results is by setting a routine and sticking to it.

𝙎𝙪𝙢𝙢𝙚𝙧 𝙞𝙨 𝙘𝙤𝙢𝙞𝙣𝙜
Today is the 10th June

➡ In 4 weeks it will be the 8th July

➡ In 6 weeks it will be the 22nd July ....school summer holidays

➡ In 8 weeks it will be 5th August ....peak holiday time

How much time are you going to let pass before you start getting into shape for your summer holiday?

If you're looking for some help, drop us a message 😀

𝙒𝙝𝙖𝙩 𝙢𝙖𝙠𝙚𝙨 𝙊𝙣𝙚𝙏𝙖𝙠𝙚 𝙁𝙞𝙩𝙣𝙚𝙨𝙨 𝙙𝙞𝙛𝙛𝙚𝙧𝙚𝙣𝙩?

It’s true that we are a gym, but compared to most gyms we are completely different.

To start with, we have a strong emphasis on coaching, meaning that you’re getting fully supported from the second you come through the door.

we certainly aren't a "normal gym" and we don't do "classes"

What we do run are fully coached small-group sessions.

The second is we are a gym catering for people who hate the classic “gym” which is really busy and intimidating for the average beginner!

So if you’re looking to build your strength, get fitter and transform the way you look, message us to find out more about our ladies only 28 Day Programme!

𝐒𝐮𝐫𝐫𝐨𝐮𝐧𝐝 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐫𝐢𝐠𝐡𝐭 𝐩𝐞𝐨𝐩𝐥𝐞

Here at OneTake Fitness you’ll find women just like you.

Women who have the same kind of goals and the same type of struggles.

Change can be hard but when you have the right kind of support it’ll help keep you accountable and motivated.

We're here for you, once you're ready for our help 😀

𝗪𝗵𝘆 𝗰𝗵𝗼𝗼𝘀𝗲 𝘄𝗲𝗶𝗴𝗵𝘁𝘀? 🏋

✅ Continued calorie burn AFTER completing workout

✅ Body recomposition (that toned look)

✅ Increased BMR (burn more calories when you’re doing nothing)

✅ Increased bone density (women have a higher risk of osteoporosis and this increases with age)

✅ Increased strength (you feel like a badass)

✅ Boosts those feel good hormones

✅ Improves brain health

When you're ready to make weights part of your workout routine, drop us a DM 😀

𝗪𝗲'𝗿𝗲 𝗻𝗼𝘄 𝟱 𝗺𝗼𝗻𝘁𝗵𝘀 𝗶𝗻𝘁𝗼 𝘁𝗵𝗲 𝘆𝗲𝗮𝗿, 𝗮𝗻𝗱 𝘀𝘂𝗺𝗺𝗲𝗿 𝗶𝘀 𝗼𝗻𝗹𝘆 𝗮 𝗳𝗲𝘄 𝘄𝗲𝗲𝗸𝘀 𝗮𝘄𝗮𝘆...

So if you're ready to start making some changes then here are our 7 top tips to kick off your weight loss journey

✔️ Create a calorie deficit
✔️ Eat your calories, don't drink them
✔️ Eat enough protein
✔️ Fill up on veggies
✔️ Exercise 3x week (minimum)
✔️ Sleep 7-8 hours each night
✔️ Be consistent and enjoy it!

As always, if you need any help with all of this, just drop us a DM 😀

𝙄𝙩’𝙨 𝙈𝙤𝙣𝙙𝙖𝙮, 𝙩𝙝𝙚 𝙬𝙚𝙚𝙠𝙚𝙣𝙙 𝙞𝙨 𝙤𝙫𝙚𝙧 𝙖𝙣𝙙 𝙞𝙩’𝙨 𝙩𝙞𝙢𝙚 𝙩𝙤 𝙩𝙖𝙠𝙚 𝙖𝙘𝙩𝙞𝙤𝙣!

So you’ve had a bad weekend?

Don’t worry it’s normal....

The trick here is to get back on track today!

✅ Start tracking your food again
✅ Start eating better again
✅ Drink 2 litres of water again
✅ Book in for that gym session tonight

Having bad days is part of life and part of your training/nutrition journey.

What’s important is that you don't allow it to turn into falling off the wagon long term!

Have a great week 🏋

𝗔𝗿𝗲 𝘆𝗼𝘂 𝗹𝗼𝗼𝗸𝗶𝗻𝗴 𝗳𝗼𝗿 𝗮 𝗳𝘂𝗻, 𝘀𝘂𝗽𝗽𝗼𝗿𝘁𝗶𝘃𝗲 𝗰𝗼𝗺𝗺𝘂𝗻𝗶𝘁𝘆 𝘁𝗼 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂 𝗹𝗼𝘀𝗲 𝘄𝗲𝗶𝗴𝗵𝘁, 𝗴𝗲𝘁 𝗳𝗶𝘁 𝗮𝗻𝗱 𝗯𝗼𝗼𝘀𝘁 𝘆𝗼𝘂𝗿 𝗰𝗼𝗻𝗳𝗶𝗱𝗲𝗻𝗰𝗲?

Then look no further than OneTake Fitness

We totally get it if you’re not a fan of traditional gyms - we’re all about creating a fun, comfortable and enjoyable fitness experience.

DM us today to find out more about our June 28 Day Shred.

𝗖𝗹𝗶𝗲𝗻𝘁 𝘀𝗽𝗼𝘁𝗹𝗶𝗴𝗵𝘁: 𝗦𝗔𝗡𝗗𝗥𝗔

We think the results speak for themselves.

Sandra has worked incredibly hard at the gym and really dialled in on her diet.

She’s absolutely smashing it and looks super lean and strong (just look at that arm definition 😍).

Despite a hectic work life which involves regular travel she always makes time to train.

Amazing work. Amazing results.

Well done Sandra!

⬇️ 16.9kg
⬇️ 5.3% body fat

If you're ready to get results like Sandra, drop us a message 😀

👉🏼𝗔𝗰𝗰𝗼𝘂𝗻𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆 = 𝗔𝘄𝗲𝘀𝗼𝗺𝗲 𝗥𝗲𝘀𝘂𝗹𝘁𝘀 👈🏼

We get awesome results because we hold people accountable
We know your name ✅
We notice if you don’t show up ✅
We message you to check everything is okay ✅
We praise you when you’re doing well ✅
We give you our app, to help you stay on track ✅

Every single thing we do to hold you accountable is because we care about you and your results ⬇️

You won’t find this at a 'normal' gym...

But then we're not a 'normal' gym and we're not £15 a month

Chances are, in a 'normal' gym people won’t notice if you don’t show up ❌

And the gym certainly won't care - in fact, they prefer you NOT to show up, but keep paying your direct debit for months and months 💲

Do something different - join a gym who does care, and finally get the results you want 😀 🏋

Our June Programme kicks off very soon 💪✨

Are you ready to embrace a healthier, stronger you in time for summer?

Then why not join our exclusive female-only weight training sessions here at OneTake Fitness? 🏋️‍♀️✨

🌈 What we offer:

✅ Personalised workouts: Tailored to your fitness level and goals.

✅ Expert coaching: Our experienced trainers are here to guide and motivate you.

✅ Supportive community: Connect with like-minded women on the same fitness journey.

✅ Results-oriented: Achieve strength, confidence, and a healthier lifestyle.

👭 Why Choose OneTake Fitness?

We were the first dedicated small group and personal training facility to open up in Gateshead, so we've been here helping women like you for well over 10 years!
Because of this, we understand the unique needs of busy women, and our female-only sessions provide a comfortable and empowering space to prioritise your well-being.

Whether you're a beginner or experienced, our personalised 28 Day Shred is perfect for you!

🎁 DM us now and receive a FREE consultation and 1-2-1 coaching session! 🆓✨
Limited slots available, so act fast!

Ready to transform your fitness journey?

Just drop us a DM

Let's make every workout count! 💖💪

Ｎｅｗｓｆｌａｓｈ！

Change takes time. Body recomposition doesn’t happen overnight.

You didn’t wake up this morning with an extra 3 stone. It happened slowly over a long period of time.

The same is true for weight loss.

Be patient with yourself and trust the process. Every step you take towards your goals, no matter how small, is progress.

Keep showing up, putting in the work, and staying consistent – that's where the real transformation happens.

Remember that sustainable change takes time.

𝗧𝗵𝗼𝘂𝗴𝗵𝘁 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗱𝗮𝘆...

“𝘋𝘰 𝘵𝘰𝘥𝘢𝘺, 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶 𝘴𝘢𝘪𝘥 𝘺𝘰𝘶 𝘸𝘦𝘳𝘦 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘥𝘰”

✅ If you said you’ll go to the gym, then go.

✅ If you said you’re going to eat clean, then do it.

✅ If you said you’re going to cut back on the booze, then do it.

✅ If you said you're going to get in touch with that trainer, then do it.

✅ If you've made a promise to yourself then stick to it.

You deserve better than breaking promises to yourself.

𝟯 𝗥𝗲𝗮𝘀𝗼𝗻𝘀 𝘆𝗼𝘂 𝗮𝗿𝗲𝗻’𝘁 𝘀𝗲𝗲𝗶𝗻𝗴 𝘁𝗵𝗲 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁…

1. Inconsistency - yes you work really hard when you make it to the gym but the problem is you’re only turning up sporadically. You’ve probably heard it a million times before but that’s because it’s true.

Consistency really is the key.

Results happen over time.

Keep showing up!

2. Ignoring nutrition - you’re putting maximum effort in to your training but not paying any attention to your diet.

Getting your nutrition right is essential whether you’re looking to lose weight, put on muscle or get stronger.

3. You’re just going through the motions - simply turning up to the gym isn’t enough. You might be doing all your sets and reps but are you applying progressive overload?

Are you doing a heavier weight, more reps or better technique the last week?

Your body adapts over time.

You need to keep challenging it to see adaptations.

𝘼𝙩𝙩𝙚𝙣𝙩𝙞𝙤𝙣 𝙂𝙖𝙩𝙚𝙨𝙝𝙚𝙖𝙙 𝙡𝙖𝙙𝙞𝙚𝙨 💪✨

Are you ready to embrace a healthier, stronger you?

Then why not join our exclusive female-only weight training sessions here at OneTake Fitness? 🏋️‍♀️✨

🌈 What we offer:

✅ Personalised workouts: Tailored to your fitness level and goals.

✅ Expert coaching: Our experienced trainers are here to guide and motivate you.

✅ Supportive community: Connect with like-minded women on the same fitness journey.

✅ Results-oriented: Achieve strength, confidence, and a healthier lifestyle.

👭 Why Choose OneTake Fitness?

We were the first dedicated small group and personal training facility to open up in Gateshead, so we've been here helping women like you for well over 10 years!

Because of this, we understand the unique needs of busy women, and our female-only sessions provide a comfortable and empowering space to prioritise your well-being.

Whether you're a beginner or experienced, our personalised 28 Day Shred is perfect for you!

🎁 DM us now and receive a FREE consultation and 1-2-1 coaching session! 🆓✨

Limited slots available, so act fast!

Ready to transform your fitness journey?

Just drop us a DM

Let's make every workout count! 💖💪

𝙉𝙚𝙚𝙙 𝙨𝙤𝙢𝙚 𝙩𝙞𝙥𝙨 𝙛𝙤𝙧 𝙬𝙚𝙞𝙜𝙝𝙩 𝙡𝙤𝙨𝙨 𝙖𝙣𝙙 𝙚𝙭𝙚𝙧𝙘𝙞𝙨𝙚?

Our very own Coach Jacks recently joined 'The Geordie Grandma' for an interview for her YouTube channel.

Check it out....

Tips on Healthy Eating & Exercise From a Personal Trainer Tips on Healthy Eating & Exercise from a Personal Trainer (Jacks from One Take Fitness)Free Healthy Eating Booklet: https://linktw.in/fnUHQrFacebook 21 Day ...

𝗖𝗼𝗺𝗺𝗼𝗻 𝗺𝗶𝘀𝘁𝗮𝗸𝗲𝘀 𝗽𝗲𝗼𝗽𝗹𝗲 𝗺𝗮𝗸𝗲 𝘄𝗵𝗲𝗻 𝗲𝗺𝗯𝗮𝗿𝗸𝗶𝗻𝗴 𝗼𝗻 𝗮 𝗳𝗶𝘁𝗻𝗲𝘀𝘀 𝗷𝗼𝘂𝗿𝗻𝗲𝘆...

➡Trying to do too much too soon - adopting a very restrictive diet that leaves them hungry, lacking energy and missing all their favourite foods/drinks.

Going from zero to 100 on the exercise front - if you haven’t exercised before/recently then suddenly exercising 7 days a week could lead to injury and you could burn yourself out.

➡ Expecting too much too soon - this s**t takes time!

Weight loss/muscle gain takes time. It took time to gain weight, it's going to take time to lose it. Extreme weight loss requires extreme measures and can be dangerous and is usually unsustainable.

It’s a hard pill to swallow but the people who succeed at weight loss are those who keep going even if they feel like nothing is happening (I’m not saying that you might not need to change what you’re doing but don’t throw in the towel).

➡ Comparing yourself to others - it’s your journey and it won’t look the same as anyone else’s.

Measuring your progress against someone else’s will only lead to unhappiness. We’re all unique and our body’s will respond in different ways and in different timescales.

And let’s not forget if you’re comparing yourself to someone on social media they’re hardly likely to post any unflattering photos and not everyone tells the complete truth!

➡ Blindly focusing on the number on the scales - scales are not the be all and end all. There are plenty of other ways to track your progress:

✅ Measurements

✅ Progress photos

✅ How your clothes feel/fit

✅ Fitness levels

✅ Strength

✅ Energy

✅ Reduced pain

When you're ready, we're here to help you 🏋

𝗪𝗵𝗮𝘁 𝗺𝗮𝗸𝗲𝘀 𝘀𝗺𝗮𝗹𝗹 𝗴𝗿𝗼𝘂𝗽 𝗣𝗧 𝘀𝗼 𝘀𝗽𝗲𝗰𝗶𝗮𝗹?

✔ Make new friends

✔ Increase accountability/attendance

✔ Push yourself harder

✔ More fun

✔ Bespoke workouts

✔ Value for money (PT without the price tag)

Here at OneTake Fitness, we were the first dedicated small group PT facility to open in Gateshead.

When you're ready to give our female only small group PT sessions a try, drop us a DM 🏋

A sneak peek at what we have planned for our next charity fundraising event - DM us if you want to get involved…

𝘼𝙩𝙩𝙚𝙣𝙩𝙞𝙤𝙣 𝙂𝙖𝙩𝙚𝙨𝙝𝙚𝙖𝙙 𝙡𝙖𝙙𝙞𝙚𝙨 💪✨

Are you ready to embrace a healthier, stronger you?

Then why not join our exclusive female-only weight training sessions here at OneTake Fitness? 🏋️‍♀️✨

🌈 What we offer:

✅ Personalised workouts: Tailored to your fitness level and goals.

✅ Expert coaching: Our experienced trainers are here to guide and motivate you.

✅ Supportive community: Connect with like-minded women on the same fitness journey.

✅ Results-oriented: Achieve strength, confidence, and a healthier lifestyle.

👭 Why Choose OneTake Fitness?

We were the first dedicated small group and personal training facility to open up in Gateshead, so we've been here helping women like you for well over 10 years!

Because of this, we understand the unique needs of busy women, and our female-only sessions provide a comfortable and empowering space to prioritise your well-being.

Whether you're a beginner or experienced, our personalised 28 Day Shred is perfect for you!

🎁 May Offer:
DM us now and receive a FREE consultation and 1-2-1 coaching session! 🆓✨

Limited slots available, so act fast!

Ready to transform your fitness journey?

Just drop us a DM

Let's make every workout count! 💖💪

𝗪𝗲 𝗰𝗼𝘂𝗹𝗱 𝗴𝗶𝘃𝗲 𝘆𝗼𝘂 𝟭𝟬𝟬 𝗿𝗲𝗮𝘀𝗼𝗻𝘀 𝘄𝗵𝘆 𝘆𝗼𝘂 𝘀𝗵𝗼𝘂𝗹𝗱 𝗴𝗲𝘁 𝘀𝘁𝗮𝗿𝘁𝗲𝗱 𝘄𝗶𝘁𝗵 𝘂𝘀 𝘁𝗼𝗱𝗮𝘆

But here’s just 3 😉

🌟 Join our supportive community for motivation, accountability and to have fun with like-minded individuals.

🌟 Receive guidance from our dedicated, expert coaches who are there to make sure you get the most out of every single workout

🌟 Our programme is tried and tested over 10 years to give you guaranteed results!

So what have you got to lose? DM us to find out how we can help you