Compound Fitness

What a difference 13 weeks can make!

Neil has completely transformed his body with the help of the Compound Fitness team, and the results speak for themselves.

⬇️ Weight down: 20 lbs
⬇️ Body fat down: 8.1%
⬇️ Body fat mass reduced: 13.2 lbs
⬆️ Muscle mass maintained and improved definition

From his first session to now, Neil has shown what true consistency, effort, and belief in the process can achieve.

Here’s what he said along the way...

“6th week results, down 13 lbs and 2.5 inches off the waist. Considering I’ve had a weekend festival and two weeks off work, I’m very happy. Thank you all for keeping me motivated.”

“12-week check-in, down 19 lbs and four inches overall.”

We couldn’t be prouder, Neil’s transformation proves what’s possible when you combine structured training, personalised nutrition, and an incredible community.

Amazing work, Neil, your results inspire us all.

All about control.
The tricep pulldown is simple but powerful... perfect for building arm strength and definition.

It’s not just a Dumbbell Row… it’s a “don’t talk to me, I’m in the zone” moment
One rep at a time.

Coaching at Compound means being right there with you, guiding, motivating, and making sure you smash every set

⁨📷⁩ ⁨The courage to take that first hit

Last Sunday was William’s first day of contact at Amber Valley Rugby.
He was nervous. Fidgeting. Trying to be brave but I could see it in his eyes.

He’s eight. Moving up to under nines where the game changes. Where it gets real.

And that first tackle is a big step. A scary one.

Watching him reminded me of something powerful…
Every time we choose to step into something new, it feels just the same.

Joining a gym.
Picking up a heavier weight.
Walking through the door to try something different.

It takes guts.
It takes courage.
It takes the decision to lean into fear rather than away from it.

I’m proud of William. But I’m also proud of every one of you who choose that moment of courage in your own way.

Because that’s how growth happens. Not when it’s easy. But when you do it anyway.

So let me ask… where do you need to put the weight up for yourself right now?

If you’ve been holding back, maybe this is your week to go for it.⁩

Sometimes a simple thumbs up is all you need.
It’s not just about reps and sets.
It’s about encouragement, progress, and knowing you’ve got someone in your corner every step of the way.

Nail the basics.
Swing with power.
Paul breaking down the kettlebell swing with simple, solid technique.

Some of you will love it. Most of you will probably hate it.

We’ve just added another Concept2 to the family, a second SkiErg now sitting alongside our rower.

You’ll see it popping up in warm-ups and definitely in the Engine Room. And who knows… maybe we’ll even track down a third one soon.

Enjoy… if that’s the right word 😉