Stealth Fitness Personal Trainer

This is Claire we have been working together for about 4 months. Her goal was body recomposition/build strength and confidence with the big compound lifts all which she has absolutely smashed 💪🏽 completing x1 session with me per week and 1-2 herself she hit the ground running 🙌🏽

we didn’t get a starting back pic, but now looking absolutely stacked 😮‍💨👏🏼

Now she is off volunteering In South Africa, wishing you all the best Hope you have a great experience.

Swipe for her very kind words about working with me 🥹🙌🏽

Client Spotlight 💡

Courtney originally started out with 1 session per week with me and learned the fundamentals of training (hated every minute of it 😂)

But still decided to up it to x2 sessions with me and sometimes 1 herself with x3 spin sessions throughout the week and since she has upped her frequency she has been absolutely flying!

Strength going through the roof and body comp definitely heading in the right direction!

On yourself

Tracking your foods can be a good way to make sure you are staying within your caloric goal but is absolutely not essential to progress.

Some people struggle to track their food as they may not have the best relationship with food and this can cause stress.

Here are some simple changes that can help you with your fat loss goal without having to track your meals.

✔️ A higher protein diet will keep you satiated so even when you’re on a calorie deficit you will stay fuller for longer.

✔️ Consuming more salad and veggies with your meals are lower calorie foods filled with micronutrients so you can eat more volume of food.

✔️ Sometimes when you are dehydrated you may confuse this with hunger and you will reach out for snacks also Staying hydrated helps with performance, cognitive function, digestion and many other benefits.

✔️ Going for 10 minute walks after your meals helps with your digestion also helps with your blood sugars.

Your weight loss journey doesn’t need to be drastic changes to your life that will send your off your head.

Small daily habit changes make the biggest difference

Is it your metabolism or is it your inactivity that’s preventing You from achieving your goals?

Everyone likes to say that because that as we age our metabolism slows down this is the reason that we become overweight.

People will say “ wait until you hit 30-40 “ and bla bla bla or whatever but a study in 2021 shows that between 20-60 our metabolic rate remains the same then starts to decline.

https://www.science.org/doi/10.1126/science.abe5017?rss=1

If you think about it when you were young you were always out and about, playing sports etc.

But now you’ve got a 9-5 then you go home watch Netflix and only walk to the fridge and back there’s no wonder we put on weight.

Increasing daily activity as simple as a walk for 45min-1hour walk per day or x2 30 min walks will have not only have great benefits for your physical but mental health as well.

Doing this with multiple resistance training sessions per week and eating a healthy balanced diet you will change your life.

STOP MAKING EXCUSES

Let’s get it.

To celebrate Black Friday I am offering 40% off online Personal training! That is £60 for a 4 week plan! (Equivalent to x2 PT sessions but you’re all set for the month)

Whether your goal is to build muscle/strength, fat loss or even just kick start a healthier lifestyle. I will create a plan to help you achieve your goals.

What it includes -

X 4 Week workout plan on my app Fully tailored for your goals. ( includes exercises videos etc ) ✅

Nutrition advice PDF. ✅

Weekly check in. ✅

Accountability. ✅

If you have gym experience but are no longer seeing results then this is for you!

It doesn’t have to be new year to start your new goals.

OFFER LASTS UNTIL Dec 1 💪🏽👌🏽

“Insanity is doing the same thing over and over and expecting different results”

In Einstein Quote that couldn’t be anymore relatable to most people when it comes to their fitness journey.

You see so many people doing the same exercises, same weights, same reps and sets etc just because this worked for you once before doesn’t mean it’s is going to continue to work especially if you have been doing it for a long time.

Your body adapts very quickly so you want continue to create a new stimulus for your body to adapt to, Whether this means increasing the weights, reps, TUT, sets or even frequency how many times you train per week.

This is called “progressive overload” and is what you should be trying to achieve no matter what your goal is, progressively getting better over time.

Tracking Your Calories For Fat Loss

Is it important? It can be yes.

Is it absolutely essential for you to achieve your goal? Hell no!

But it is a great way for you to accurately see how much you are consuming on a daily basis.

Also if you are going to do it this means tracking as accurately as much as you can and even on the weekends!

You can be in a deficit during the week stick to it perfectly and stop counting from Friday to Sunday and this can quite easily be the reason you’re no longer seeing progress.

This is not saying you can’t enjoy your weekends but just trying not to ruin your progress during the week for one or two messy nights this is only going to stall and prolong your fat loss phase.

Well that’s it! My cut was only supposed to last 8 weeks for me going to Blackpool but I ended up booking Ibiza and extending it to the 12 weeks!

It’s been years since I last done a proper cut. It’s definitely not been my best performance as my diet has went out the window about 4 weekends in a row😂 because I had Blackpool and other nights out.

All whilst trying to train around my tricep injury! I have now been going to physio for it and slowly but surely it’s getting better ( thank F* ) so hopefully be able to get back to my proper pressing movements when I’m on the bulk 😍💪🏽

but that just shows you, you don’t have to be 100% every day to achieve your goal!

Set yourself a GOAL, be CONSISTENT and ENJOY THE PROCESS

How often should you train?

This depends on several factors like your goal, your training age ( how long you have been training ) if you are a novice 2-3 times per week should be absolutely fine with the correct programme and nutrition you should see results. sessions can be spread out the week and this should give you enough time to recover as you are more likely to get DOMS at the start of your weight training journey. Whilst on your rest days still trying to keep your daily activity somewhat high if possible. For example aiming for 10,000 steps per day.

If you’re a little more experienced and have hit a plateau then you may want to aim for at least 3-4 sessions per week.

If you’re an advanced lifter you should be aiming for around 4-5 days per week this way you are hitting most muscle groups at least twice per week which is optimum for building muscle.

As a novice you may get away with a few sessions per week just turning up to the gym and going on whatever machine you feel like and finishing off on some cardio but the results will plateau at some point. That’s why Planning your workouts/rest days are essential! Ensuring you are progressing and getting adequate recovery.

Let’s gets it 🙌🏽💪🏽

Active rest day so making the most of the good weather and decided to hit Ben A’an today 🚶‍♂️ 🏔 ☀️

Are you tired of the same old training?

Want a fun way to burn calories and get shredded for the summer?

I am now taking on clients to do padwork sessions, so if this is something you’re interested in drop me a DM or click the link in my bio.

I will be running taster sessions until the end of april so get involved and see what you think 😁🥊

Physique update -

Been chipping away… this is a year in between pictures.

Definitely still a long way to go as I want that ol’ bubble back but heading in the right direction. You have to be patient.

“ Keep on keeping on “

Ps Heard that quote the other day and absolutely loved it so it got bumped.

Importance of stepping outside your comfort zone

Are you someone who has a goal and is open to learning/trying new things in order to achieve that goal?

Or are you just doing what you’re comfortable with in order to get by each day and then repeat the cycle because you’re scared of failure?

If you don’t challenge yourself you will never grow as a human being physically or mentally.

Stepping out of your comfort zone even once makes it easier and more likely that you'll do it again.

The main one I see is the big bad weight section people have loads of reasons why to avoid it but if you get yourself a plan to follow, ask for help or guidance if you need it, realise no one is watching you and everyone there is there to better themselves just like yourself. And also do not compare yourself to others this is the start of your journey enjoy the process 👌🏽💪🏽

If you’re one of these people that shy away from the weight section because you feel uncomfortable or just don’t know where to start?

Drop me a message I’d be happy to help with any questions!

💥 Client spotlight 💥

This is Rebecca she started training with me about mid October and since then she’s came on leaps and bounds and smashed everything I’ve put in front of her!

By sticking to her calories/macros and getting at least 3-4 good gym sessions in per week her weights coming down, lost 7 INCHES off her waist and she is getting STRONGGG! And. Her confidence and technique inside the gym is absolutely spot on I know she’s trains just as hard if I’m with her or not.

Keep up the good work Rebecca, you’re killing it!

Stealth Fitness Personal Trainer is now on WhatsApp.

I’ve always been a “ hard gainer “ growing up I always just thought I had a fast metabolism until I got diagnosed with IBS 2 years ago and it makes it and absolute nightmare to put on weight!

Everybody that suffers from it will feel my pain damn near every time you eat ye need to do the 100m dash to the toilet 💩 😂

Before covid I was sitting around 170 lbs feeling strong as s**t but then covid hit and with the gyms being shut and me not training I don’t have an appetite and I eat like a 12 year old girl 😂

So ended up back at my normal weight 157 lbs but since about august last year I started tracking my food again and slowly but surely climbing back up again. You just gotta be consistent and stick with it.

I’m far from where I want to be but I absolutely LOVE the journey and I’m going to keep pushing…

Whey or Casein Protein?

If the body is lacking sufficient levels of amino acids, both pre- and post-exercise, the result is a negative protein balance, leading to detrimental side-effects such as muscle wasting and delayed exercise recovery.

Whats the difference?

Whey and Casein proteins have the greatest bioavailability when compared to protein alternatives, although it is unclear whether one type provides any greater benefits over the other

These two forms of protein are both milk-derived protein substrates, but the amino acid availability in differs in absorption time, composition, and length of time upon consumption. Whey protein is water soluble and is quickly digested in the body, earning it the “fast protein” title. It contains more of the branched-chain amino acids (BCAAs) leucine, isoleucine and valine, while casein contains a higher portion of the amino acids histidine, methionine and phenylalanine. With Wheys higher leucine content, whey protein may stimulate more muscle protein synthesis.

Alternately, the consumption of a casein supplement results in a slower availability of amino acids, labelled a “slow protein.” Casein is water insoluble and coagulates, resulting in a slow-release mechanism of amino acids that is sustained at increased levels in the body for a longer period of time. This is why it can be a great idea to supplement casein in the evening as you are getting a steady hit of protein through the night.

Both supplements are great and have been proven to increase lean body mass ( muscle ) and decrease Fat mass and increase strength gains when taken Pre and Post exercise… WIN! But comparing the two there are no evidence of no significant differences in performance yet.

Do you take any supplements if so What’s your favourite?



PMID: 24149728

Always love some client feedback, clients are smashing it this year! 😁

💤 SLEEP 💤

Could your sleep be affecting your weight loss goal?

Short answer… HELL YES!

If you’re sleeping LESS than 6 hours per night instead of the recommended 7-8 hours.

This will be most likely be affecting your hormones with a reduction of the satiety factor leptin and an increase in the hunger-promoting hormone ghrelin.

That’s right those late night cravings kicks in and it’ll not be for a salad! It’ll be for all the simple carb goodness. You’ll be like a blood hound sniffing out the lidl bakery goods that’s in the cupboard. Continuing this sort of lifestyle may also lead to insulin resistance and even type 2 diabetes.

Trouble sleeping at night?

Have a blue light (screen time) curfew 1-2 hours before bed. Or you could purchase some blue light blockers 🤓

Have caffeine 8 hours before bed. ☕️

Try 30-60 minute of physical exercise. 🏃‍♂️ 🏃‍♀️

Avoid alcohol - this will make us spend more time in deep sleep and less time than usual in the important Rapid Eye Movement (REM) stage of sleep. 🛑 🍻

“ The research reviewed here suggests that chronic partial sleep loss may increase the risk of obesity and diabetes via multiple pathways, including an adverse effect on parameters of glucose regulation, a dysregulation of the neuroendocrine control of appetite leading to excessive food intake, and decreased energy expenditure. Epidemiological studies have generally supported the laboratory findings. As the causes of the dramatic increase in the prevalence of obesity and diabetes that has occurred worldwide over the past few decades remain to be fully elucidated, the possibility that chronic partial sleep curtailment, a novel behaviour that appears to have developed with the advent of the 24-h society, is very intriguing, particularly because sleep habits may be amenable to behavioural intervention. “

PMID: 18591489

HAPPY NEW YEAR EVERYONE!

As the festivities come to an end for another year it’s back to the grind as of Monday…

And I CANT WAIT 😁

To All my clients if you could message me your preferred days/times you want to start back, I’m ready to go when you are 👌🏽💪🏽

Also if you’re thinking about starting the gym or you’ve hit a plateau and no longer seeing results…

Whether your goal is

Fat loss ✅
Build muscle ✅
Gain strength ✅
Or even all three!

If you’re serious about change then get in touch and we can talk about how I can help you. I will also be giving a first session free in the month of January so don’t hesitate!

Is Tracking Marcos/Calories beneficial?

Absolutely! Especially at the start of your weight loss/weight gain journey this way you can see exactly what you’re consuming and can refer back to it.

Is it essential for you to make progress?

Absolutely NOT!

Tracking your Macros and calories is great especially at the start of your journey as it will give you an idea of the calories etc that you’re consuming on a daily basis. I know when I don’t track I think I am eating enough food to be in a surplus but in most cases I’m not. But in other peoples cases it may be the other way around if their goal is weight loss but with all those “ little snacks “ add up and may well be putting you in a surplus.

Tracking is definitely not for everyone it may seem like a chore but you do not need to do it for ever! You’ll not be sitting when you’re 60 inputting your werthers original into MyFitnessPal.

I would definitely suggest to track up until the point you’re approaching your ideal body weight then I would suggest learn the foods you consume on a daily basis and you will be able guesstimate roughly what your consuming!

I can’t believe it’s been a year since I made the best decision of my life! I sat down and thought… do I want a job where I make someone else money and absolutely hate or do I turn a hobbie into a career.

I went for the latter and I’ve never looked back! Couldn’t agree more with the quote
“ If you do what you love, you'll never work a day in your life. “ no more watching Netflix on a Sunday night with pure dred of a Monday morning to repeat the cycle.

I’d just like to thank the full team at for everyone’s support along the way being a first time PT. Everyone has helped me out along the way which I really appreciate!

And lastly I’d like to thank all my amazing clients AND previous clients! Thanks for trusting me to guide you on your fitness journey I appreciate every one of you guys for the effort you give in our sessions and adherence to your plans. hopefully we can continue to push and smash your goals going forward 👌🏽💪🏽

This is Bernadette she has been working with me for 2 months she started with no previous experience and she came to me not to bothered about her weight but her goal was body recomposition and she’s done exactly that she’s making great progress so far 2 months and she’s lost two inches off her waist and her strength is vastly improving 👌🏽💪🏽 on yourself Bernadette 👏🏼

This is valentin I’ve been working with him for around 4 months but this is his last month as he is setting off for his new adventure in New York. He has been trying to build muscle and strength and this month he has absolutely smashed it out the park by staying consistent with his nutrition and always given 110% in his workouts.

The last month he has gained
✅ 1 inch on his chest
✅ 1 inch on his shoulders
✅ 1/2-3/4 inch on arms
And his waist stayed the same with his abs creeping through!

This was a great final check in before he set off. Best of luck in your new job, let’s continue to smash it 👌🏽💪🏽

Check out some of these some of the reviews on my google business from my amazing clients. If you are thinking about starting your new journey or would like some more info then you can check out my website at www.stealthfitness.co.uk

On to the next course 📖 🥊 hopefully within the next two weeks or so. If boxing for fitness interests you give me a shout we can get booked up 👌🏽💪🏽