Sweat Shed

🤥 It’s so difficult to know who to believe when it comes to social media.

We’re exposed to countless images of what the “perfect” body looks like.

Or of how we’re supposed train properly.

Or on how to achieve a certain result.

Or on what to eat and when to eat it.

Even how much money we should be making and what we should be spending it on.

And how we should be up every hour of our lives “working for it” or hustling, being busy and doing more in life.

It’s exhausting. 😮‍💨

And to be honest, a lot of it is outright lies.

That guy with the six pack and 32 inch biceps probably doesn’t look like that year round.

There’s nothing truthful about a specific diet gaining a specific result, but that doesn’t sell well.

Those telling us or showing us in some cases how much we should be earning or what we should be doing, usually aren’t doing that themselves.

In most cases, it’s smoke and mirrors.

And it’s pretty disheartening knowing that a lot of people fall for this when making big life decisions themselves.

Investing time, effort and money into someone or something that is not going to serve its purpose.

And I know we’re in this game too…

Fighting for your attention in this sea of noise.

But I feel we stand out by being completely transparent.

We aim to share what we have to offer in a way that’s clear and concise.

We tell you what we are and we are not.

We communicate open and honestly.

And we deliver coaching that we KNOW will get you great results.

Living by that mentality and showing that to you guys in the virtual world isn’t sexy and it doesn’t “sell”.

But that is what makes us unique.

No BS training with honest and transparent communication and support to provide you with the real tools, the real training and the real results to take with you in life.

Drop us a line if you think we can help 👊🏼

Instant gratification – we all want this to an extent. We want results fast. We want the answer now. We want to see progress immediately.

This can lead to all sorts of problems from demotivation and inconsistency when life produces challenges, through to taking on too much too soon, feeling overwhelmed at the task at hand or getting frustrated at the perceived or potential lack of progress.

I’m a firm believer in consistent, incremental improvement for long term change.

Deciding what you want by setting the goal, before breaking it down and working back to the point of where we can make small manageable steps on a daily/weekly basis without putting too much pressure on yourself or burning out completely.

Most people often have the right intention.

They have the goal they want to achieve and the motivation to begin.

But the problems soon arise when they start to become inconsistent in seeing it through.

They lack guidance or do too much too soon.

They take on an unmanageable 6 session a week training plan.

Try and flip their dietary habits instantly.

They run themselves into the ground soon after and put pressure on themselves to achieve big in such a short space of time.

Think of the long game.

If we improve incrementally, we can make sustainable long term change.

Aim to start with maybe 1 or 2 sessions a week at first. Look to rebuild your dietary habits from the ground up. Understand that building strength or changing body composition will take time.

The goal for most of us is to make change but then to maintain that change.

We want to lose weight and keep it at a level we are content with forever.

We want to build strength and to stay strong.

We want to create a routine that will support our health and lifestyle going forward.

Most of us aren’t after the short term, quick fix. Yet we tend to reach for that option when in desperate need for change, but in doing so, no meaningful change happens!

Sometimes we need to go hard and fast, but it’s important that the underlying goal is to create and build those long term habitual habits that will insure we are incrementally and consistently improving.

➡️ EVER CAUGHT YOURSELF SAYING THIS?

I know I have!

“I do it once I’m [insert one of the below here]”

A little bit fitter.

More stronger.

Have no injuries.

Have lost a bit more weight.

Built more muscle.

The list goes on I guess!

This feeling is totally legit for multiple reasons - you don’t want to others to look down at you thinking you’re not worthy, that you won’t be able to keep up in sessions or because maybe it’ll be a huge eye opener for yourself personally.

I’ve felt the same and it’s daunting and pretty disempowering to be honest.

But the single best thing we can do is to make a start.

It’s easy to say and it takes a lot of courage and strength to do so but honestly, you’ll thank yourself for it.

And that’s exactly what we’re here to do; to help anyone regardless of age, weight, ability, experience, with any goal become the strongest and fittest they’ve been.

It’s so common to hear on calls to new members that they’re a little concerned about not being fit enough to join, but when they arrive and get stuck they soon drop that concern totally.

We provide introductory sessions to help settle nerves and settle in to the gym.

We scale sessions to suit needs.

We provide as much support as we can to ensure you feel comfortable and in a position to progress.

And we build on from where you are right now with zero judgement or expectation.

Basically we welcome anyone and everyone to the Sweat Shed and provide every bit of support to ensure that any anxiety or concern is lifted.

So no, you don’t need to “get fit” before started in the same way as you don’t need to learn to drive before your first driving lesson!

Simply start, from wherever you are at right now, and we’ll do our absolute best to make sure you get the most out of your training.

➡️ WE ARE WELCOMING NEW MEMBERS ON OUR ELITE PROGRAM

But what is it?

Well, hopefully these images help provide a little more of an insight!

Join our Elite Program today and get stuck into our signature Sweat and Strong sessions, to start building a fitter, stronger and healthier you.

We’ve got around 12 spaces available, with memberships currently £59 a month…

➡️ BUT from May our memberships will be increasing to £69 a month as we look to add more and more value and expand our on our timetable, services and community to deliver top tier results with our members.

👊🏼So now is the BEST time to join us, I can guarantee that.

Simply drop us a message ✉️ or visit our website to learn more 📲 and you can choose to have a chat, come visit the gym or get stuck in right away.

It’d be amazing to have you on board and we can wait to welcome you 🙌🏼

See you in the gym!

🥱ARE YOU CURRENTLY BORED OF THE GYM?

Bored of your workouts.

Bored of your surroundings.

Bored of doing the same thing week in week out.

That’s not an ideal place to be I must admit, and it’ll probably result in you throwing the towel in completely sooner rather than later.

It’ll stop you from making real progress I know that for sure.

Here at the Sweat Shed we pride ourselves on delivering sessions that are effective, varied and dare I say…fun!

Well, they may not feel fun at the time I guess!

We have members who have been coming for years and years and they would be hard pressed to name a session they’ve done twice.

So basically, it’s time to wave bye to boring training here 👋🏼

There’s a time and a place for repetition when training for your goals I get that.

And we train the fundamentals repeatedly to ensure our members get strong.

But offering that variety ensures boredom is gone in a shot, smashing that barrier to your goal from the off.

Don’t fall into a boring, monotonous routine.

You’re setting yourself up for failure.

And if you currently feel bored with your training, like a lot of you who jump on calls with us and start up, don’t settle for it, because we don’t do boring here!

Want to learn more about our gym?

Drop us a message or book a call today. We’ve got around 10 spaces remaining for our Elite Program so it’d be great to potentially have you on board 👊🏼

🫵🏼 IT’S ABOUT YOU

Basically!

Our sessions are tough and are designed to challenge you.

Challenge you in a way that will change you too.

To become a fitter, stronger, healthier self.

We’re not writing sessions here with the goal to make you feel worse, to destroy you for days after or to throw any random session together just to “beast” you.

We structure sessions to hopefully bring out the best in you.

All we need from you is for you to do your best.

And all we need to know is that you are doing this for you.

So you can become that fitter, stronger, healthier individual you’re striving to be.

Because that gives your goal meaning and we can truly help the people who want to be helped and who are ready for a challenge.

We have all the tools for you to succeed.

All we need from you is to do your best, whatever your best is.

Do that and we’ll be in the best position as coaches to bring out the best in you.

Drop us a line to get started 👊🏼

➡️ GOING TO THE GYM SHOULD NOT BE AN INTIMIDATING EXPERIENCE

Unfortunately too many people never go after their health and fitness goals because they’re simply too scared to join a gym.

Quick note - not all gyms are the same!

Now don’t get me wrong I’ve been in some pretty intimidating gyms in the past…

And that’s me, a coach, somebody who usually feels pretty comfortable in a gym setting!

From gangs of lads hogging pieces of kit, to equipment being thrown around, down to the less than approachable gym staff.

Some gyms just don’t scream ‘welcome - come in, train and feel comfortable’ 😔

I don’t blame you for feeling intimidated by the prospect of training in a place like that, because I can completely relate.

But if you have goals that you’re serious about, don’t let the thought of these hell hole gyms stop you from reaching them.

The secret is to seek out a gym that helps you feel comfortable and confident about being in there training.

Ultimately, a place you ENJOY going to 😍

Here at Sweat Shed, we encourage anybody considering joining us to pop in and meet us, jump on a call to have a chat, come have a look around the gym and even watch a session live before signing up.

Upon signing up, you’ll also have the opportunity to attend an Introductory Session with myself where we get our first session under our belts, log any metrics we may decide to take, run through technique on main movements and simply familiarise ourselves on the gym before the main sessions.

We want each new member to have as many contact points with us as realistically possible before joining the main sessions.

It helps us learn more about you and it helps you feel more at home with us.

After that you’ll join our amazing community and achieve some amazing results I have no doubt!

Going to the gym should not be an intimidating experience.

It should be somewhere we enjoy going to and somewhere we feel welcomed, at home and supported.

💓 IF YOU LOVE WHAT YOU DO, IT WILL BE EASY!

Your job, how you spend your day to day, who you spend it with.

If you love what you do each day it will feel easy to stick it out and excel in it to be honest!

By easy I don’t mean literally easy either as there will always be challenges. There will always be those days where we’re lacking motivation, feel stressed or have challenges to overcome…

But the decision to carry on and push through will be easy, a no brainer in fact!

Take the gym.

So many people would’ve kicked off 2024 with a new gym membership.

But be honest now, do you plan on sticking it out for the long term?

And if not, why not?

It’s so important to find a gym where we feel comfortable, supported, have the tools to succeed and most importantly ENJOY going to.

Because if we don’t, we won’t stick it out and we’ll get stuck in the cycle.

Make it easy for yourself.

Ensure you love what you do.

Because if you don’t it’ll become a right drag and you’ll duck out at the earliest opportunity.

💦 SWEAT or STRONG 💪🏼

What’s it gonna be?

Within our Elite membership we have two main session options.

Our SWEAT sessions are our signature sessions. The ones that have been a consistent throughout our 13 years as a gym. They are faster paced, full body, fitness conditioning sessions designed to get you a decent baseline of strength and to build that cardio engine.

Sessions change daily and offer something completely unique each time.

Our STRONG sessions are one of our recent additions over the past couple of years. These are slower paced, focusing on larger, more challenging or technical movements.and are designed to get you confident and strong.

Sessions are ran on a monthly cycle, so they provide opportunity for you to focus and progress on specific movements across a 4 week block.

We also have Pilates sessions, monthly workshops, open gym opportunity and it’s our goal to support our members in achieving the absolute most from their time with us.

➡️ So if this sounds good to you and you want to get involved, simply head over to our website or click the link in our bio to book a call with myself or to sign up immediately and get started.

See you soon!

❓Have you seen one of these two things recently?

Either…

1️⃣ A coach or gym telling everyone what they NEED to be doing (namely, their new program)

Or…

2️⃣ Someone doing something like following a meal plan or workout structure because they feel they HAVE to or have been told they NEED to.

➡️ Listen, there is no “right” way other than in a way that you enjoy and that suits you, your lifestyle and your goals.

We offer group strength and conditioning sessions aimed to get you fitter and stronger.

Are they for everyone?

No!

But if your looking to achieve what we specialise in then of course they will probably suit your needs and I’m sure you’d love them.

Going into this year it’s really important to understand that there is no one size fits all when it comes to health and fitness.

Define your goal.

Find a support network that can help you achieve that goal.

Go and do it consistently.

If there is a right way to go about things, that’s it right there.

➡️ 2024 IS HERE!

So let’s start as we mean to go on.

As a member of our gym, not only do you get access to your training delivered by top coaches, unlimited sessions, access to open gym, access to our online members hub and all the support and accountability you need…

You also get access to our monthly workshop and social events.

Here’s an overview of what your 2024 at the Sweat Shed will look like on that front.

From comprehensive workshops going into depth on movements such as the squat, deadlift, pull up and bench press…

To pilates and breathwork/meditation workshops held by guest instructors and opportunity to put your strength and fitness levels to the test in our members only Sweat Shed Strongest events!

There is plenty to look forward to across this year and this is just the outline of it all, as we’ll look to add more in when we can, from walks and social get togethers to training and additional support on specific topics to help achieve goals.

Being a member here goes far beyond the sessions themselves!

We’ve got a lot going on as you can see!

Drop us a message or visit our website to get started and we’ll see you soon 👊🏼

🙋🏻‍♂️🙋🏻‍♀️ Spaces a filling up quick mind!

To all our members old and new and to everyone who’s checked us out on here, hope you all have a Happy New Year and a healthy 2024!

Thanks for supporting us and here’s to another great year! See you soon.

Wow, 2024 is just around the corner already!

2023 has probably been our biggest yet and it’s been amazing to help induct and serve our members new and old in the best way we can.

2024 looks to be even better!

As standard we’ve been getting a lot of enquiries asking for spots to join us and so I thought I’d remind you all about what we currently offer.

Our signature Elite Program is close to capacity at the minute (we currently have around 10 spaces available to start January in fact!)

Our brand new Level Up program will kick off its next intake in end of January.

And you can learn much more about each individual program by checking out our website 📲

OR..

If you’d like to discuss about how we can help you in detail, if you want to ask questions, if you want to come and have a look at the gym or if you want to simply see if we’re the right fit for you…

Then drop us a message or book a call via our website and we’ll have a proper chat to see if we can help.

Exciting times ahead.

Hello 2024.

See you in the gym!

🎄 MERRY CHRISTMAS 🎄

To everyone out there who supports us and all of our lovely members.

Have a fantastic well deserved break and we’ll see you in 2024 and beyond!

That is, unless you’re joining us for a session between Christmas and New Year 😈

📝DO YOU HAVE A PLAN FOR 2024?

If yes, you’re on it!

If not, it’s probably a good time to get one.

With this period of the year and all the festivities that come with, it can be all too easy to forget about life after Christmas.

But now is a great time to get that plan in place for 2024.

Knowing which direction you’re heading in all aspects of you life just carries so much benefit.

January usually results in the “quick fix” mentality coming into play for most.

Especially if we feel we’ve overindulged over Christmas and New Year.

Instead of waiting, let’s get a head start, prep now, know roughly what we’re going to do (as it may well not go to plan!) and make the plan for 2024.

Getting all that in place now eases the potential stress and anxiety of feeling lost and not knowing what to do, where to go or how to make a step when January arrives.

Trust me, planning as much as possible in advance is always a winner in life and you can fully enjoy this time of the year knowing where you’re heading once it’s done.

And of course if you feel we can help, reach out.

We have the facility, the equipment, the program, the tools, the support and essentially everything you need to succeed in become a physically and mentally stronger individual.

🎄'TIS THE SEASON....

To be stressing about counting calories, over training and thinking about "damage limitation" around Christmas.

Or maybe not.

➡️ First of all, we need to chill.

Christmas naturally tends to also bring plenty of eating, drinking, social events and lifestyle inconsistencies.

This is just how it is.

So, initially, let's accept that and not try to fight it between now and January the 2nd.

Enjoy your works do.

Enjoy a slightly higher calorie intake.

Adapt your training to reflect a slightly more inconsistent pattern.

Work WITH it.

➡️ Secondly, it can be very frustrating and difficult to aim to "stay on track" throughout the Christmas period.

So I think it's beneficial to once again work with it and be realistic, as to try and fight it.

Allow a slightly higher caloric intake if you've been aiming to lose weight, even if it's adjusting to a maintenance level for a few weeks.

Train to support that higher intake, potentially looking at building muscle or strength to work alongside the higher caloric intake.

Factor in social events and nights out so you're not stressing whilst out.

Potentially limit alcohol intake to reduce the after effects of a hangover.

Fast during the mornings to "bank" calories for the evening.

Do light cardio or head out for a walk after big nights out instead of going to the gym.

There are a whole host of considerations to take into account over the next couple of weeks so that we're aren't stressing about losing gains, gaining weight or dropping in fitness...

All whilst ensuring we have a happy, stress free festive period.

❓What is it that stresses you out about this time of the year and how can we help?

ARE YOU WASTING YOUR TIME? 🕣

I mean, do you even know yourself if you're wasting your time?

Maybe you don't?

You go to the gym, you follow a plan, you get your sessions boxed off and keep consistent...

You're doing everything that you think should be done....

But you're not making the progress you expect to make?

I've recently spoken to multiple people enquiring to join us here at the Sweat Shed, who currently go to a gym and put the work in but are frustrated because they're not making the progress they would like or would expect to make.

People who don't get the help and support from the coaches.

People that don't have a progressive program to follow.

People waiting about for their turn on the kit in an overly busy gym.

People who feel they are just a number and not valued or respected.

These people have made the step and are doing the right things to achieve their goals, but progress may have stalled because the environment simply isn't right.

Don't waste your time.

Ensure all the variables are in place to build the well rounded support network required to achieve big.

Not all gyms are the same.

Not all coaches are the same.

If you feel something is missing then change has to happen.

Change the environment if it doesn't fit and make sure that you feel valued, listened to, respected, wanted and that you enjoy training.

This is one of if not the most important aspect of choosing your gym and is a key factor in achieving what you set out to achieve.

We provide all of our members with great coaching, regular support, sessions that offer variety, that are challenging and all in an environment that is welcoming, making you feel wanted.

We provide the things that any gym must but also strive to be the best in supporting our members to their goals and beyond.

So make sure you're not wasting your time, especially going into 2024.

And if you feel you are, let us know how we can help.

📈We have to "BE CONSISTENT" to achieve a goal right?

And yes, being consistent does play a key role in getting to that place where we're stronger, happier, content and confident.

But how do we go about getting a level of consistency to achieve what we want?

A lot of ducks may have to be in line to ensure the daily things that need to be done get done in order to maintain consistency.

That can be difficult!

Especially when having a lot of unpredictable things in life to manage.

Kids...

Work...

Health...

Things simply out of our control.

During times where progress towards our goals may be inconsistent, it's so important to make it as EASY for us as possible to keep moving forward.

So what can be done to ensure we stay consistent and build on the progress we've made, but not in a way that heaps yet more pressure on ourselves?

1️⃣ FOCUS ON MOMENTUM
Break your goals down into manageable chunks that are realistic for you to achieve daily, weekly, monthly, even yearly. A big one is training consistency. How about we get realistic and instead of committing to train 4-5 times a week at first, start with 1-2 times a week. Do what you can at that time and focus on edging the 1% each day.

2️⃣ THINK THE LONG GAME
Been out at the weekend? It doesn't matter. All too often these things may seem to "get in the way" and completely derail our consistency, even sometimes causing us to stop completely. Think the long game. 6 months from now what will you look back on and be proud that you've achieved?

3️⃣ CREATE ACCOUNTABILITY
Build support around you and let others do the work of prepping as much as possible for you. Make sure people are there to keep you accountable. Make sure you have a team of support around you. Family, friends, a gym, anything to help you get back on track when you feel you've been derailed.

It's always important to aim to make it as easy a possible for you to do the things you need to do.

This doesn't mean that the task itself will be easy, but more the ability and the managing of time to get the things done will be easier for you to factor in.

This will then enable long term consistency and ultimately clear the path to achieve your goals.

🖤 HAPPY *BLACK* FRIDAY 🖤

Grab yourself a bargain.

Limited availability!

🐷HERE’S OUR CURRENT WEDNESDAY LINEUP

Primarily a day full of opportunities to SWEAT!

Sweat sessions are our signature classes, designed build a solid baseline of strength and fitness in a faster paced calorie burning workout.

We’re ending our schedule today with a Strong session.

Strong sessions build strength, create opportunity to perfect form and will allow to build muscle performing big compound lifts and more advanced movements.

We’ll have a whole load more to announce which we’ll let you know soon 🤫

Fancy joining us?

It’d be great to have you down, especially as we look to expand in 2024 and add even more sessions to the 24 a week we currently have available.

See you soon 👊🏼

💪🏼 OUR STRONG SESSIONS THIS MONTH…

Look a little like this.

Every month we focus on 4 main lifts with the aim to progress in all areas, be it in technique and all round movement through to strength and intensity.

This month we’re working through the Overhead Squat, Push Press/Jerk, Deadlift and Front Squat.

We spend time working safe and effective technique before pushing strength.

Then we perform accessory exercises to support the main lifts and to build muscle, before ending the session with a little “finisher” to keep on top of those fitness levels.

Our aim in our Strong sessions is simple and obvious, to help get our members confident and strong in big challenging movements and to even help achieve first reps in exercises like pull ups and push ups.

If getting strong is a goal for 2024 drop us a message and we’ll support you every step of the way.

🐷TUESDAYS, LETS GO!

Here’s what we have going on today.

Sweat and Strong sessions occupy the who day today, with two morning and evening sessions to get stuck into alongside our mid morning blitz.

Sweat sessions are our signature classes, designed build a solid baseline of strength and fitness in a faster paced calorie burning workout.

Strong sessions build strength, create opportunity to perfect form and will allow to build muscle performing big compound lifts and more advanced movements.

Fancy joining us?

It’d be great to have you down, especially as we look to expand in 2024 and add even more sessions to the 24 a week we currently have available.

See you soon 👊🏼

🐷 THURSDAYS AT THE SHED…

Look a little like this.

Morning Sweat and Strong sessions to kick off the day, then our usual evening Sweat followed by our brand new regular Pilates session at 7pm.

Busy day ahead that’s for sure!

Fancy joining us?

It’d be great to have you down, especially as we look to expand in 2024 and add even more sessions to the 24 a week we currently have available.

Fitter. Stronger. Healthier.

See you soon 👊🏼

⏩ WE’RE FAST APPROACHING THE SEASON OF “CHANGE”

It’s soon to be Christmas and with that, New Year, where most of us begin to reflect on where we are and what we want to do going forward.

Some of us may be in a “more of the same” mentally where the goal is to simply carry on progressing in the direction you want.

Most of us will be thinking “right, time for change”, which is an exciting position to be in.

Things do change, whether it’s intentionally or unintentionally.

We grow older, we evolve, we want different things, we do different things and we seek for different things.

This is cool, embrace it.

We have a tonne of people reach out to us and say “I want change” and in some cases “I need change”.

And it’s our job to support and help initiate this.

It’s really important to know that life around us and ourselves living within will continue to change and we have to embrace it and choose to change for the better.

Because if we do take control we can then move in the direction we want to.

I’ve changed ALOT.

From a lifestyle of touring, drinking, eating poorly and not exercising, all with very little responsibilities, to the person I am today…

Business owner, Dad, health conscious, prioritises exercising, training and self development, always seeking to better myself.

The list kinda goes on.

My life has flipped in 15 years.

It’s not to say I’m a better person now and that there is a right or wrong life to lead, but we must ultimately aim to move in the direction we want and to ensure the changes that both happen to us and what we make support us in that way.

I leaned into that desire to change, that natural progression and it’s empowering.

Change isn’t always easy and it won’t be without challenges.

But embrace it, accept it, go with it, do it for you and you will rarely regret it.

🐷MONDAYS AT THE SHED…

Currently look like this.

We like to kick off our week in style, with some signature SWEAT sessions to get the heart rate high, work on fitness levels and to get that much needed sweat on after the weekend.

Fancy joining us?

It’d be great to have you down, especially as we look to expand in 2024 and add even more sessions to the 24 a week we currently have available.

Fitter. Stronger. Healthier.

See you soon 👊🏼