Viking Fitness

Are you ready to get started on your dream physique? 💪

The Viking Fitness 8 week challenge will be going live in the 1st March

Drop me a message for more info

Let's work together and get in shape before summer has even begun 😎

🔥SALE - Viking Fitness Hoodies🔥

It's cold 🥶 wrap up warm and look hella cool in a Viking Fitness hoodie 😎

Sizes available from Small to 3XL

Colours available;

Black
Black on black (not imaged)
Orange
Navy
Grey
Pink
Lilac

£30 + postage

Comment your order

Orders to be in by 20/11 to be sent to print

Client feedback 🔥

I love hearing from clients how my services help them

Not only in the gym but in every day life too

It's what makes this "job" feel so rewarding

If you want to join the team drop me a DM for more info

🔸STRUCTURE🔸

Do you walk into the gym and do whatever you fancy that day? 🤷

Or do you have a structured training plan with set goals and parameters? 📝

Either of these methods can yield results - but what is most effective?

If you enjoy the freedom and versatility of mixing things up week to week that's great, but can you see and monitor progression?

Having a set programme and recording your sessions is the best way to ensure you're progressing 💪

Through increasing reps/weight/intensity/improving form each time we perform an exercise, we essentially make the body work harder, forcing it to adapt! This is how we get stronger, grow or get fitter

Documenting your workouts means we can look back on previous sessions and aim to improve what we did

Whatever your goal may be a personalised, tailored training programme can take your training to the next level 🚀

The Viking Fitness team is growing and we have Online Coaching spaces available

If you're interested in joining the team, or require further information drop me a DM 📩

These accomplishments need to be celebrated 🙌

To some it may not be much - but to others it would seem unattainable (I know for a fact I wouldn't be able to run 0.01km) 🏃

I'm proud of every single one of my clients and get a genuine buzz when check ins like this come through 😁

If this inspires you to lace up drop a 👟 in the comments

If not throw a 🛋️ in there (that'll be me)

Whatever your goals may be, we can work together to achieve them

Online coaching spaces available 💻

Drop me a DM to find out more

Christmas is fast approaching 🎄

Are you happy with where your physique is at?

Could you do with tightening things up to fit into that dress for the Christmas party? 💃

Do you want to rip off your shirt when Santa comes down your chimney and challenge him to an arm wrestle? 💪

I'm running a cheeky offer for my Online Coaching Services on the run up to Christmas

Now is a perfect time to dial things in, push your training, knuckle down with nutrition and get in the best shape of your life before enjoying yourself guilt free over the festive period 🤤

If you're interested drop me a DM

Starts 1st Nov

🍪 Oat & Raisin Air Fryer Cookies 🍪

🔸 Save this recipe and give it a try 🔸

These are super easy and quick to make - minimal ingredients and taste banging

If your peanut butter obsessed like me 🥜 you can dip/drizzle as much as you want for some added flavours 🤤

Per cookie

120kcal
8g Protein
18g Carbohydrate
1.6g Fat

Makes 5 cookies (size dependant)

INGREDIENTS

• 100g Oats
• 40g Whey Protein Powder
• 20g Raisins
• 1tspn Cinnamon
• 1tspn Sweetener
• 1tspn Baking Powder
• Zero Calories Maple Syrup (as much as you want for flavour/stickiness)
• Splash of water

METHOD

• Mix all ingredients in a bowl
• Add enough water so that all ingredients stick together and bind
• Separate mix into 5/desired number of cookies and roll into balls
• Bake in air fryer for 8-10 mins (160°C) - after around 3/4 minutes (when they have started to crisp off on the outside, squash them down into a flatter cookie

Who's ready to get in the shape of their life? 💪

Summer is well and truly done in the UK🏖️ but that doesn't mean you have to cover up with a hoodie all winter (like I am in this picture)

🎄The lead up to the festive period is a perfect time to lose a bit of body fat before we overindulge on mince pies and Bailey's

Or to start a gaining phase so you can smash through 4 heaped plates of turkey dinner 🦃 and then proceed to arm wrestle your grandma for the last pig in blanket

Whatever your goal, we can work together to achieve it

Comment on this picture - or drop me a DM to find out more

1:1 Personal Training

&

Online Coaching slots available

🧔 Discounts available for moustached individuals

As most of you may know, Luke has been working extremely hard this year training and prepping for his first body building competition. We're all immensely proud of his dedication and his will power to stick at it even when on holidays, mini breaks, at family parties etc. and it's reflected in the amazing physique he'll be taking on to the stage this Sunday (25th).

If you'd like to watch Luke there is a live stream of the event, it's £12 and can be purchased using the link below:
https://www.pcaofficial.com/event-details/live-stream-event-pass

Smash it Viking!

Biscoff Baked Oats

Try this for a little weekend treat 🤤

🔸Save this post for the recipe🔸

Quantities and ingredients can be amended to fit within calories if tracking 📊

INGREDIENTS

- 1/2 cup oats
- 1 scoop protein powder (any flavour - there are biscoff-esque flavours out there)
- 1/4 cup yogurt (protein yogurt if you wanna go crazy on those gains)
- 1/4 tspn baking powder
- 150/200ml water/milk
- Biscoff biscuit

METHOD

1. Pre heat oven to 200°C. Use one cal spray to "grease" an ovenproof dish

2. Blend all dry ingredients as finely as possible

3. Mix in with yogurt and milk/water until you have a thick, creamy paste 😏

4. Pour into the dish and bake for around 20/25 minutes

5. Once the top starts to harden and brown, push your biscuit in! The middle will still be a bit gooey so it'll grip and bake in with the mix

You can add a little extra cinnamon to top this off and serve with extra yogurt, berries, syrups etc depending on how wild you wanna go 👨‍🍳

😭

Consistency is King 👑

If your goal is to gain muscle then your workouts won't change much on a weekly basis

Find movements that work well for YOU

Hit them hard every session

Push to failure and make the muscle WORK

Simplicity is key 🗝️

Nail the basics and get a programme that fits your goals

If you're not sure how you should be training or don't know where to start...

Hit the link in my bio to book a call for 1:1 personal training and online coaching

Or

Send me a DM to chat about your goals 📈

All aboard the gain train 💪 keep your eyes peeled for an amazing clients transformation 🔥 we're just getting started and already seeing amazing progress

It's going to be a good one 😎

🔥 8 Week Transformation 🔥

Bodyfat ⏬
Fitness and strength ⏫

Liam's work rate throughout has been incredible, hard training sessions in the gym, regular runs and a step count that meant he had to replace his trainers once every two weeks 👟

Trying to tell Liam to take a day's rest proved difficult, as he was seeing great results he constantly wanted to push harder😤 but recovery is key 🧘

Online coaching slots available

If you want to work together on your fitness journey drop me a DM with "📈"

or

Head to the website to book a consultation call ☎️

Show Day is getting closer and there's still lots of work to be done 🙌

I have definitely taken my foot off the gas with certain aspects of this bodybuilding journey and it's starting to show

Posing and abs have taken a back seat, purely down to my laziness and that's no excuse - I need to present the best package I possibly can so this will be improved 📈

Some stern words from has given me the kick up ass I need to work on these 👿

However, a refeed was implemented over the weekend and I feel re-energised and more motivated than ever to push hard

Exercise feedback for online clients 🎥

As part of my Online Coaching services I push for my clients to send me videos of them performing different exercises in the gym to assess form and ex*****on

Unlike in a 121 session where I can provide instant feedback to a client on a rep by rep basis, we can still ensure the movements are being executed efficiently, safely and optimally by recording sets 🙌

You may feel embarrassed setting up a tripod, or sneakily balancing your phone up against your bottle 👀 but the benefits of a few minor tweaks to form can make a huge difference to your training and physique development

If you want to work together to achieve your fitness goals 📈💪 drop me a DM or head to my website to set up a consultation call (link in bio)

Surround yourself with like minded people who want to see you grow 🙌

Your support network will play a huge role in helping you achieve your goals - be it in fitness or in life

I'm extremely lucky and have a lot of amazing people around me who care and want to see me succeed 🖤

This is what drives me to put my all into everything I do

A special shout-out here to , not just because this is a cool pic, but because we support each other in everything we do

The tired, unmotivated mornings when I walk into the gym are often flipped on their heads when he asks, and genuinely cares how I'm feeling

A good coach can be like this for you - hire someone to not only do the thinking for you when it comes to your training and nutrition, but someone who cares about your goals, health and well-being and wants to see you succeed 💪

For any coaching enquiries, head to the link in my bio or drop me a DM 📩

15/08/22 check in ✔️

Haven't posted a check in update for a while

Face is starting to look a little skeletal ☠️

Bodyfat is slowly dropping

And I got my hurrr did 💇 thinking something similar for stage

What do you guys think? Let me know in the comments 👇 I'm thinking two plaits will look better. Viking Fitness orange in there too maybe 🍊

6 weeks out

🔥 INTENSITY 🔥

Do you give every set, every rep everything you've got?

Or do you just go through the motions - "that'll do"

To force our bodies to change we need to push and challenge ourselves

Get used to feeling uncomfortable and work hard 💪

Granted, different goals and training styles won't have us taking our muscles to failure all the time 🏋️ we need to be smart with how we train

For bespoke training plans, Online Coaching or any tips or advice 📩 drop me a DM with the "🔥"

I'm proud of every single one of my clients 🙌 granted some can be more challenging than others but that's all part of the fun 😂

It's my job to guide you through your journey and help where I can

It's all a process and learning curve for everyone involved, me included

Consistency is King 👑

If you want to see solid results then things might get a little monotonous - your workouts should be pretty much the same week in week out

Progress with either technique, reps or weight, session by session

Find exercises that WORK FOR YOU and stick with them 🏋️

Keep things simple. Nail the basics. And push yourself 💪

The results will come

If you're unsure of how to structure your training sessions or what exercises to do then drop me a DM 📩

For any Online Coaching queries follow the link in my bio

🔸Online Coaching Slots Available🔸

I currently have two slots available for new online clients

This will give you;

• Full access to the Viking Fitness Training App

• Bespoke training programme

• A tailored nutrition plan or macronutrient breakdown

• Exercise video feedback

• Weekly check ins

• Constant support and guidance

If you want to take your training, physique and mindset to the next level 🚀 drop me a DM or head to the website to book a call

How do you determine if we're progressing? 🤔

I tell all my clients scale weight is not the be all and end all ❌

Granted, it can be a good marker to show we're on the right track

BUT, body weight can fluctuate drastically on a daily basis due to many factors,

Like

💦 Water weight
🏋🏻‍♀️ Exercise
⏰ Time of the day
💩 When you last did a...
🍻 Alcohol
💃 Menstrual cycle
💊 Medication
🤢 Illness
🤯 Stress

So next time you beat yourself up about being half a pound up or down...

Just remember that the number on the scale is not everything, as long as we're seeing a negative or positive (goal dependant) trend over time, you're doing the right thing 🙌

And there are SO many more productive ways to measure and determine your progress with your health and fitness

🏋️ Feeling stronger in the gym
👘 Clothes fitting better
🏃Moving quicker, or for longer
😏 Liking what you see in the mirror
🧘Generally feeling better within yourself and your mind

What are your current fitness goals❔

Let me know in the comments 👇

If you want any advice on how you can reach your goals drop me a DM or head to the website to book a call

✨ CLIENT FEEDBACK ✨

Drop me a DM to get started on your fitness journey and discuss your needs

Everyone knows we "should" get around 8hrs sleep a night, but how many of us actually do?

Last night's poll on my story showed 60% of you guys get around the recommended 6-8hrs
12% got over 8hrs 😴 you lucky lot! I bet half of you are students
There were also some absolute psychopaths who manage to function on 2-4hrs a night ☠️

So why is sleep so important when it comes to weight management?

I always look to closely monitor clients sleep, both quality and quantity, as it can have a huge effect on weight management

Poor quality, or not enough sleep can effect hormone and neurotransmitter regulation within our body and brain

Ghrelin and leptin are neurotransmitters that control hunger and satiety (respectively). If these are out of whack, there's a possibility you're going to over or under eat

Studies also show sleep deprivation can increase cravings for high sugar foods. That's why you might feel the urge to reach for a chocolate bar 🍫or cookie 🍪 when you're tired

It may seem obvious but sleep and energy go hand in hand

If you're wanting to lose weight and increase caloric output, or gain size and train harder in the gym, then getting adequate sleep to feel energised is essential 🏋️

Regardless of your goal, if you're exercising properly, you're going to need to optimise recovery. And what better way then a solid 8hrs tucked up in bed?

How can you improve your sleep?

• A regular sleep/wake cycle not only helps regulate energy levels throughout the day (consistent circadian rhythm), it can also increase insulin sensitivity (the bodies way of using glucose more effectively)

• Create a bed time routine

Having some habits in place on the run up to going to bed is a great way to signal to your body that it's time to wind down

Reduce blue light (phone/TV) exposure.
Ensure you've had adequate time to digest your last meal

• Optimise your sleep environment

A cool, dark room promotes great sleep health as it stimulates the production of melatonin (the hormone associated with sleep), and means your sleep cycles will be less likely to be interrupted

If you have any questions on this subject drop me a DM 📩

Hard work and adherence 📈

10 week transformation and in amazing shape for his well deserved holiday 🏖️

This is what happens when you nail your training and nutrition 💪

We've slowly increased Christians calories on a weekly basis so as not to lose condition and gain as much tissue as possible

Christian gives every session 110% and leaves nothing in the gym

As a personal trainer himself he leads by example and shows his clients how to graft

Currently around 5200kcal we'll see what damage is done when he returns from his holiday before deciding how much further we push 😎

Show Christian some love in the comments 🖤

Big things to come from this young man 🚀

If you want to work together to achieve your fitness goals DM me with the word "COACH" 📩

It's not all just about the physiques 🙌 improvement in performance is a great marker to show progression ⚽

If you want to find out more about how we can work together to achieve your fitness goals, drop me a DM 📩

Or head over to the website to book a call 🌐 link in bio

BLKN SZN 💪

Olly started with me having a bit of experience in the gym but wanted to push things harder and gain some size

We're making really good progress to getting him swole

As you can see by the grin, Olly has fallen in love with training 🏋️ the effort this guy puts into his sessions is incredible

We've slowly and sensibly increased calories over time to minimise body fat gain (you'll notice Olly has actually tightened up around his midsection)

As a type 1 diabetic we have had to be clever with nutrition but Olly has that in check

We will continue to push before seeing what's underneath when we reduce calories and get shredded

Show Olly some love in the comments 🖤

If you want an extra push with your training or to learn more drop me a message with the works "GAINS" 📩

🔸What is online coaching? 🔸

• Personalised training and nutrition programmes specific to each person's individual needs, goals and facilities

• Constant comms to ensure any queries are promptly dealt with

• Become self sufficient - through education and progression clients can develop a greater understanding of training and nutrition

• Flexible - train when suits you best

🔸My online services include; 🔸

- Training and nutrition programmes

- Weekly check ins

- Video feedback on exercise ex*****on

- Constant support

If you need an extra push, more structured training and nutrition drop me a DM with the word "COACHING" for more information