SWFitness

What a great first week in my new adventure 🕺🏻

For everyone that has been in touch and sent their well wishes it has been greatly appreciated. I have had an amazing first week and it’s been incredible the response we have had so far 💪🏼

Really excited for the future and what we can achieve in the space 🥳

If anyone else wants to come and have a look at what we’ve built then please get in touch 🙌🏻

Big thanks again for all the support 🙏🏻

Great last session of bootcamp with this lot. Things got a bit tribal but the ones wearing their Welsh tops did some extra burpees 🌹

First session back with the bootcampers 🕺🏻

Santa dash 2021 ✅

How it started vs how it ended 🏃🏻‍♂️💨
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A week since an awesome day with an awesome group of people 🙌🏻
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Absolute privilege to put these guys through their paces for 8 weeks and finish with the reward of a 💪🏼

Road to the continues 💪🏼
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First Monday night run club in the dark is done and dusted 🏃🏻‍♂️

Think summer is over 🌧
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Great wet conditions to get us prepped for what’s going to come in the 🚀
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Think the guys were happy it was over 🤦🏻‍♂️

The motley crew 🕺🏻
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A great start to Saturday 💪🏼

And we’re back 🕺🏻
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Great first session back with this motley crew. Bring on the next 8 weeks 💪🏼

Bootcamp pre season has been going well 💪🏼
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A massive well done to these guys who have kept meeting up during the fallow weeks of bootcamp to do sessions and to stay fit 💪🏼
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Also a big well done to the apprentice Andrew on putting the sessions together and putting the guys through their paces 🦸‍♂️
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It really makes me happy and proud that this little bootcamp community kept up their fitness levels and are all geared up for the next bootcamp starting on Saturday 🙌🏻
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If you want to be part of this incredible group there are still 5 available spaces for the next bootcamp 🕺🏻
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Get in touch and you won’t regret it 👊🏻

He only went and done it 💪🏼
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48 marathons ✅
48 days ✅
48 counties ✅
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Over £30,000 raised so far. What an absolute hero .clark is 🦸‍♂️
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If you’re pretty impressed by this…AND YOU SHOULD BE…please go to John’s page, click on link in his bio and throw his charity a few £££s
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John it was an honour to be part of that final 10km with you today and see you cross that line🏃🏻‍♂️
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48 marathons in 48 days in 48 counties. I don’t think I’m ever going to get my head round this 🤯

So my very good friend .clark and old uni housemate has decided to run 48 marathons in 48 days in 48 counties 🤯
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Oh and he use to be Britain’s Natural Strongest Man weighing in at 180kgs…so not really your quint essential running stereotype 🏃🏻‍♂️
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Well this hero has only gone and completed 45 of those marathons and is completing his 46th today 🙌🏻
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So on Saturday is his final marathon in Worcester and I’m going along to show my support. I’m going to run the final 10km with him along with many others to see this legend complete what is an absolutely absurd and phenomenal achievement…I mean who runs 48 marathons in 48 days 👀
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John has not done this for sh*ts and giggles and is putting his body through a lot of trauma to raise money for children in food poverty and is aiming to provide 20,000 + meals so children don’t go hungry. John is aiming to this by raising £48,000. If any of you could spare a few £££s to donate to this great cause then please go to his page and click on the link in his bio 💷
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All I can say is that I’m very very proud of this human and all that he is doing. It literally blows my mind the mental toughness and the physical endurance you have to be able to complete this monumental task 🏁
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I’m just hoping he doesn’t run the final 10km faster than me 🤦🏻‍♂️

10 day countdown begins…
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I am very happy to announce that my next bootcamp will start in 10 days time and will build towards the 10km obstacle course race…THE ROCKET RACE 🚀
(Head over to for a look)
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8 weeks and 16 sessions to build your strength, stamina and fitness to ensure you can fly through the 10km challenge 💪🏼
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The bootcamp will begin on Saturday 28th of August and run through to the race on the 23rd of October. Sessions will take place on a Wednesday evening at 6.30pm and on a Saturday morning at 9am during that period 📆
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Sessions will take place at iconic venues around Newport. There will also be the added optional extra of joining the team at the Aqua Park in Cardiff Bay for some inflatable wet obstacle course training in September 🏊‍♀️
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There are 20 available spots on the team so if you want to join make sure you sign up quickly 🏃🏻‍♂️💨
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If you are to join the bootcamp you will get ;
🏁 Entrance and Race T-shirt into the Rocket Race
🏅 Rocket Race goody bag including medal, race wrag and race photos
👋🏼 Added to private WhatsApp bootcamp race community
🏃🏻‍♂️ Extra run club
🚌 Transport to and from race
🍳 Breakfast on morning of race
⚖️ Weekly weight check in
🥙 Basic nutritional guidance
💃🏼🕺🏻 Friendship/community with similar minded people
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The bootcamp will cost £150 and the payment can be broken down into 2 payments of £75 over the bootcamp 🙌🏻
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If you want to get involved then please get in touch to book your spot 💪🏼

1 week of Bobby ❤️

The last session of a great 6 week bootcamp 🙌🏻
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12 sessions done and dusted with everyone improving in their fitness testing 🕺🏻
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It’s been an absolute privilege coaching these guys and see the friendships and community grow over the duration of the bootcamp. They are even going to meet up for sessions over the upcoming weeks by themselves to carry out some sessions 💪🏼
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Next bootcamp will be starting late august/early September depending on the arrival of the next little Watson 👶🏻
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If you want to get involved then keep your eyes peeled and get in touch 👊🏻

Flying visit home but great to get a quick session in with .paylor and hit some deadlifts 💪🏼

Another week done and another kilo down 🕺🏻
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I had a great weekend and from Saturday evening I pretty much let loose and consumed all the calories, well a lot of them anyway. You can’t turn down chips and hot donuts when you’re down Barry 🍟🍩
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With that in mind I am changing the focus a little this week and I am reducing my calories Mon-Fri and I’m going to add another session in to the mix 💪🏼
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However this weekend was always planned and in the diary to let loose. It’s not realistic for me to go so long without any treats and I’m looking forward to 2 weeks time for my next bout of fun 🧁
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The main thing I want to show you is that you can be flexible with your diet and still lose weight. It doesn’t all have to be about restriction and if you plan things out properly you can have some delicious high calorie treats without feeling bad or guilty 🤯
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So here’s to being another kilo down and to warm fresh donuts from Barry Island 😍

1 week until we are back at it 🕺🏻
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Second bootcamp of the year is starting next Wednesday (23rd of June) and there are 6 spaces available 🤯
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The bootcamp will consist of 12 sessions over 6 weeks. The sessions will take place on a Wednesday evening at 6.30pm and on Saturday morning at 9am with the bootcamp ending on the 31st of July 📆
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11 out of the 12 sessions will take place in the beautiful Beechwood Park with 1 session taking place at the equally beautiful but slightly challenging Merthyr Mawr 👀
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Some perks of the bootcamp will include:
🥘 Basic nutritional guidance
⚖️ Weekly weigh in checks
☎️ Private bootcamp WhatsApp group
🗣 Private Facebook community
💪🏼 Weekly sessions to do outside of bootcamp
😅 Fitness progress testing
👨‍🍳 Shared healthy recipes
😂 Lots if laughs and giggles
💃🏼🕺🏻 Fwends
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The bootcamp costs £75. If you want to take one of the 6 remaining places get in touch either via commenting below or messaging 👊🏻

K.I.S.S💋
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Keep it simple stupid. Exactly what I did in my first week of losing 20kgs in 20 weeks. 1 week down and weight 1.45kgs down 🤯
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I focussed on 3 main areas;
1. Calories
2. Protein
3. Exercise
I made sure I did these right and thankfully everything fell into place 🕺🏻
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Now I’m a big guy and can put away a lot of food. I was averaging around 3000-4000 calories a day before I started this challenge. With that in mind and with the aim of getting into a calorie deficit I set myself a target of consuming around 2750 calories a day 🥘
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I also love having a snack with crisps and chocolate usually being the weapons of choice. I have tried to counteract that by upping my protein intake which with a number of other benefits will help with satiation levels and feeling fuller for longer. I am aiming to consume between 200-280grams of protein per day. I have been barbecuing a lot this week 🥩
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Finally exercise has been mapped out with 3 weight sessions, 1 rugby session and 1 run each week. Everything via the rugby session is pre planned by me and ready to go. This means there is no messing about. I get in, get it done and get out. I’m going to stick to this routine for the first 4 weeks. After that I may adjust to freshen things up and see how the body is responding 🤔
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It’s been a good start and the main thing for me now is to stay consistent with it all 🤞🏼
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Hope you enjoyed the photo. Gravity helped with the moobs and belly. Hopefully in 20 weeks there may be a couple of abs to put on show 👀

Who wants in? 👋🏼
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With this bootcamp drawing to a close it’s time to start thinking about the next one 🕺🏻
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So I’m happy to announce a new bootcamp is on the horizon 🙌🏻
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The bootcamp will run over 6 weeks and will begin on Wednesday 23rd of June and will finish on Saturday 31st of July. The sessions will take place on a Wednesday at 6.30pm and on a Saturday at 9am ⏰
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The majority of the sessions will take place at Beechwood Park with a mandatory trip to Merthyr Mawr thrown in for good measure 💪🏼
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There are limited spaces available as a number of the current bootcampers have decided to stay on for this one 💃🏼
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If you are interested in joining or have any questions about the bootcamp then please get in touch 👊🏻

Time for change 🕺🏻
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So after a glorious few weeks of over indulgence, mini breaks and training being a bit all over the place I have decided I’m tired of being a fatty 😬
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Weighed myself this morning and tipped the scales at 132.8kg (292.8lbs/20st 12.8lbs) 🤬
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I have now set myself the target of losing 20kg in 20 weeks. So an average of 1kg (2.2lbs) a week 🤞🏼
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I am aiming to do this by going into a calorie deficit and getting into better eating habits and routine. Also hoping to keep my current levels of strength during the process 💪🏼
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There will be ups...there will be downs...but going to document the progress and show you all how it can be done 🙌🏻
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If you see me reaching for a family sized fruit and nut chocolate bar you have my permission to slap me 👋🏼

It’s good to be back 🕺🏻

Only 6 spaces left for the first bootcamp of the year 😮
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23 of the 29 spots have gone. Get in touch to take up one of the spaces 👊🏻