Bfitness Training

The fitness industry isn’t built for people with demanding careers…

If you’re working 60–80 hour weeks, it’s not that you lack discipline.
It’s that the traditional fitness model doesn’t fit your life.

Most plans assume you have endless time and energy:
• 60-minute gym sessions
• Complicated meal plans
• Training 5–6 days a week

That works… if your schedule allows it.

But if you’re managing deals, leading teams, or running a business it’s unrealistic.

And here’s the truth most people don’t tell you:

You don’t need more time.
You need a better strategy.

From experience, the professionals I work with get the best results when we simplify everything:

• 45-minute sessions (max)
• Full-body training with smart supersets
• A structured, practical nutrition plan

Because results don’t come from doing more…
They come from doing the right things consistently.

The real flex isn’t training 6 days a week.

It’s building a system you can actually stick to even when life is demanding.

That’s how you get results that last.

Working in a high - end gym has been a very eye opening experience

Your surrounded by world class equipment, premium facilities and high -performing professionals who are disciplined to train consistently which on paper gives the perfect environment for results

And yet as a coach I get people coming up to me with the frustration of “ I can’t seem to tone up “

Which made me realise access to a gym isn’t the problem when it comes to people’s fitness goals education around fitness is

“Toning isn’t a training style. Physiologically it’s the combination of increased lean muscle mass and reduced body fat which requires progressive resistance training adequate protein and if fat loss is the goal a sustainable calorie deficit.

Even in a premium setting, people are still influenced by years of mixed messages, equating sweat with fat loss, over-prioritising cardio, understanding strength work and misunderstanding energy balance.

The environment can be elite and the effort can be consistent but without clarity on how body composition actually works progress won’t happen

Having access to better facilities isn’t going to give you results but rather it’s the education on how to get there that will..

I struggled at CrossFit today.

And honestly, I nearly didn’t go.

I’ve been battling hay fever this week.

The last couple of days have also been pretty s**t, with various family issues going on.

So I wasn’t exactly waking up this morning thinking:

I can’t wait to smash this workout.

But I still showed up.

And it reminded me of something I’ve told my clients for years:

Not every day is going to be a great day.

Not every workout is going to be your best workout.

Some days you’ll feel strong.

Some days you’ll feel tired.

Some days you’ll absolutely smash your session.

And other days you’ll wonder why you even bothered turning up.

Today was definitely one of those days.

But I knew I’d feel worse if I stayed at home.

Partly because I would have felt guilty.

I spend so much time telling my clients that consistency matters and that showing up is better than doing nothing.

It would be pretty hypocritical if I didn’t follow my own advice.

But there was another reason I wanted to train.

Sometimes training is the best way to get your head out of your own head.

I couldn’t change what was happening with my family.

I couldn’t control how stressful the last few days had been.

But I could control whether I got myself into the gym and moved.

For an hour, I could focus on something completely different.

And the workout on the board actually looked fun.

It was something I hadn’t done before, which gave me another reason to challenge myself and give it a go.

Was it my best session?

Absolutely not.

Did I feel amazing afterwards?

Not exactly.

But I showed up.

And sometimes that’s the win.

You don’t need to feel motivated every time you train.

You don’t need every workout to be incredible.

You just need to keep turning up.

Because over the long term, the average workout matters far more than the occasional perfect one.

That’s something I’m going to keep reminding my clients.

And myself.

The fitness industry measures attendance.

But I think we should be paying more attention to absence

One missed class means very little

But when someone who consistently trains three times a week suddenly shows up once then disappears for another week, that change tells us something.

Not necessarily that they are going to leave, but something had changed.

And that’s where I think the opportunity is.

Fitness business have become incredibly good at measuring what members do

Classes booked, visits, spend, membership status

But the moments that deserve our attention might actually be the breaks in those patterns.

Technology can identify the change, but what happens next should still feel human.

A coach remembering your name

A familiar face checking in

Because sometimes retention doesn’t require a campaign it requires noticing.

What do you guys think? Do you feel seen it notice when your in the gym?

A simple formula to lose belly fat:

Get 8 hours of sleep
Walk 10k steps daily
Drink primarily water
Lift weights 3x a week
Eat single ingredient nutrient dense foods in a calorie deficit

Do this for 90 days straight and watch your waistline start to disappear.

Most people think they need more exercises to build a great physique.

More machines.

More isolation exercises.

More complicated workouts.

More time in the gym.

But after years of coaching, I’ve found that most people don’t need more exercises.

They need to get really good at the six fundamental movement patterns.

If I had to build a programme from scratch, I’d start here:

1. The Squat

Squats train your quads, glutes and core while building the foundation of your lower body.

Your legs contain a huge amount of muscle, and resistance training helps your muscles take up and store glucose.

It’s one of the most important movements you can train.

2. The Hinge

Think Romanian deadlifts or deadlifts.

The hinge trains your glutes, hamstrings and back.

If the squat trains the front of your legs, the hinge trains the muscles on the back.

These are the muscles you don’t see in the mirror—but everyone else does.

3. The Lunge

Single-leg training is hugely underrated.

It challenges your balance, stability and coordination while helping you identify differences in strength between your legs.

If you struggle to perform a controlled bodyweight reverse lunge, that’s a good sign you have an area worth working on.

4. The Vertical Push

Think shoulder press.

This trains your shoulders and triceps while helping build a strong, athletic-looking upper body.

A machine shoulder press is a perfectly good option if it allows you to train hard and progressively.

5. The Horizontal Push

Think bench press or incline chest press.

This trains your chest, front delts and triceps.

And yes, some people probably spend a little too much time pressing…

But a well-programmed incline press can be excellent for building a fuller upper body.

6. The Lat Pull

Think lat pulldowns or pull-ups.

This trains your lats, biceps and upper back while helping create that classic V-taper.

And if you can’t do a pull-up yet?

That’s exactly why the lat pulldown exists.

Build your strength until you can.

The biggest mistake I see isn’t people doing the wrong exercises.

It’s doing too many exercises without getting stronger at any of them.

You don’t need 20 different movements.

You need a few great ones.

Train them consistently.

Progress them over time.

Recover properly.

And let your body adapt.

Master the basics and you can build an incredible physique without making your workouts unnecessarily complicated.

I don’t have a gym membership, so I can’t build muscle.

I hear this all the time.

And it’s simply not true.

You don’t need a fancy gym.

You don’t need a room full of machines.

And you definitely don’t need to spend an hour every day exercising.

If I had to build a muscle-building programme for someone training at home with zero equipment, these are the six exercises I’d start with:

1. Bulgarian split squats — 3 × 12 each leg

Put your back foot on the sofa and your front foot far enough forward that you can squat comfortably.

This is one of the hardest leg exercises you can do without weights.

And it will quickly expose any strength imbalance between your legs.

2. Push-ups — 3 × 12

Keep your elbows roughly 45° from your body rather than flaring them out.

Once regular push-ups become easy, put your feet on the sofa to make them harder.

3. Backpack rows — 3 × 12–15

Fill a backpack with books.

Hinge at the hips and row it towards your ribs.

Your back still needs resistance training even if you’re working out at home.

4. Glute bridges — 3 × 20

Pause for two seconds at the top and squeeze your glutes.

Too easy?

Put a loaded backpack across your hips.

5. Pike push-ups — 3 × 12

Get your hips high, lower your head towards the floor and press back up.

Think of this as your home shoulder press.

It’s also probably the toughest exercise on this list for most people.

6. Reverse lunges — 3 × 12 each leg

Step backwards rather than forwards.

Keep control throughout the movement and drive through your front foot to stand.

Now put them together.

Day 1

Bulgarian split squats
Push-ups
Backpack rows
Glute bridges

Day 2

Reverse lunges
Pike push-ups
Push-ups
Backpack rows

Day 3

Bulgarian split squats
Elevated push-ups
Glute bridges
Backpack rows

Train three days a week.

And here’s the part most people miss:

Don’t just repeat the same workout forever.

If you can do 12 reps easily, make the exercise harder.

Add books to the backpack.

Slow the reps down.

Add reps.

Increase the range of motion.

Or progress to a harder variation.

Because building muscle isn’t about having access to the fanciest equipment.

It’s about giving your muscles a reason to adapt.

You can build strength and muscle at home.

You just need a programme you can actually stick to and a way to progressively challenge yourself.

The scale says you lost 10lbs.

But what if 4lbs of that was muscle?

This is one of the biggest mistakes I see people make when dieting.

They focus entirely on making the number on the scale go down.

So they slash calories.

Do endless cardio.

And completely ignore strength training.

Yes, they lose weight.

But they can also lose valuable muscle along the way.

And that’s a problem.

Research involving more than 1,600 participants found that adding resistance training to a calorie-restricted diet helped increase fat loss while preserving lean mass.

Why does that matter?

Because when you’re losing weight, the goal shouldn’t simply be:

Lose weight.

It should be:

Lose fat while keeping as much muscle as possible.

Think about it.

Your body is made up of more than just fat.

If you lose 10lbs, you’d much rather the majority of that loss comes from body fat rather than muscle.

That’s where strength training becomes so important.

You’re essentially giving your body a reason to hold onto its muscle while you’re in a calorie deficit.

Combine that with:

• A sensible calorie deficit
• Plenty of protein
• Regular resistance training
• Consistent daily movement

and you have a much better recipe for changing your body composition.

This is also why I don’t believe successful fat loss should be about eating as little as possible.

It’s about making the weight you lose the right kind of weight.

And you don’t need to live on chicken and broccoli to do it.

Client of mine was training her glutes 3 times a week… but they weren’t growing.

She thought she needed more exercises.

More kickbacks.

More bands.

More reps.

More time in the gym.

But when I looked at how she was actually training, the problem was obvious.

She wasn’t training her glutes badly.

She just wasn’t giving them enough of the right stimulus.

So we stripped her programme back to five movements:

1. Hip thrusts

One of my favourite glute exercises.

They allow you to load the glutes heavily and challenge them through hip extension.

2. Walking lunges

A great unilateral exercise that trains the glutes while also challenging your quads, hamstrings and core.

3. Bulgarian split squats

Lean slightly forward and control the movement.

They’re brutal, but they’re excellent for developing your legs and glutes.

4. Dumbbell Romanian deadlifts

These train the glutes and hamstrings through a hip-hinge movement.

Control the lowering phase, keep tension through the posterior chain and drive your hips through at the top.

5. 45-degree back extensions

A seriously underrated glute exercise.

Try turning your feet slightly outward, keeping your upper back slightly rounded and focusing on driving your hips into the pad.

The goal isn’t to throw your body around.

It’s to make the glutes do the work.

And that’s the lesson I want more women to understand:

You don’t need 15 different glute exercises.

You need a handful of effective movements, progressive overload and enough consistency to actually get stronger at them.

Train hard.

Recover.

Eat enough protein.

Then give your body time to adapt.

Stop chasing the burn.

Start chasing progression.

That’s how you build stronger, more developed glutes.

Follow me for more practical training and fat-loss advice.

And repost this for the woman who spends hours training glutes but isn’t seeing the results she wants.

A client was eating breakfast every mornin and was starving again by 10am.

His solution? Eat less…

It didn’t work.

He’d have a muffin or a bowl of cereal for breakfast, feel satisfied for about an hour, then spend the rest of the morning thinking about food.

By lunchtime, he was ravenous.

The problem wasn’t his willpower.

It was his breakfast.

Here’s how I’d rank some of the most popular breakfast choices based on how well they keep you full:

1. Bagel + cream cheese ❌

Around 450 calories and only ~12g protein.

Tasty, but you’re likely going to be thinking about food again pretty quickly.

2. Muffin ❌

~450 calories and just ~6g protein.

You’ve used a big chunk of your daily calories without getting much protein or staying power.

3. Cereal ❌

Even some cereals marketed as “healthy” can leave you hungry again surprisingly quickly, especially when they’re low in protein and fibre.

4. Smoothie ❌

Easy to drink hundreds of calories in minutes.

The problem?

Liquid calories are often less filling than chewing a substantial meal.

5. Flavoured yoghurt

Better, but many are relatively low in protein and higher in added sugar.

Try plain Greek yoghurt and add your own fruit instead.

6. Oatmeal

A great option…

But oats alone don’t provide much protein.

Add some and you’ve got a completely different breakfast.

7. Protein oats ✅

Oats + whey + banana.

Around 40g of protein and much more filling than plain oats.

8. Greek yoghurt bowl ✅

Greek yoghurt + berries + whatever toppings fit your goals.

High protein, filling and tastes like dessert.

9. Eggs + egg whites + fruit 🏆

My favourite.

Around 45g of protein for roughly 350 calories, depending on portions.

Quick to make.

High in protein.

And extremely filling for the calories.

So what’s the biggest difference between the bottom and the top of the list?

Protein.

The lower-protein breakfasts might contain 6–12g.

The most filling options are closer to 40–45g.

And that can make a huge difference.

Because there’s a big difference between:

I’m starving. What can I eat?

at 10am…

and

I’m not even hungry yet.

at lunchtime.

If you’re trying to lose body fat, don’t just ask:

Is this breakfast healthy?

Ask:

Will this breakfast keep me full enough to make good decisions for the rest of the day?

That one change can make fat loss a whole lot easier.