Connor Cumberpatch Fitness

Connor Cumberpatch Fitness Online Coach - Teaching you how to achieve sustainable transformations and build a long lasting fitness lifestyle.

Turns out pumpkin spice lattes were the secret to adapting to autumn after all, not happy about it
20/09/2026

Turns out pumpkin spice lattes were the secret to adapting to autumn after all, not happy about it

13/09/2026

This is the easiest way I can break it down for you

Dieting ISN’T sustainable, and it doesn’t need to be. It’s a small phase of a bigger picture but it’s the bigger picture that needs to be sustainable, not the diet itself

The Sprint (Dieting) = get in, get the job done, get out

The Jog = Ease of the gas a lil bit but still make good choices to keep hold of your progress made

The Walk = Do whatever you want, it won’t matter in the long term because this phase is short and infrequent

Master ALL of these phases and you’ll build the illusive sustainable fitness lifestyle

PERSONAL TRAINING SPACES NOW AVAILABLE Delivered at a private training facility. No busy gyms or waiting for equipment, ...
11/05/2026

PERSONAL TRAINING SPACES NOW AVAILABLE

Delivered at a private training facility. No busy gyms or waiting for equipment, no matter what time you train.

Both peak and off peak spaces available starting from 6am.

1 to 1 or group packages available.

Free consultations available, message the page to enquire 💪🏼

08/05/2026

PERSONAL TRAINING AT A FULLY PRIVATE FACILITY ‼️

In the next few weeks I’m going to be opening up a select amount of prime time PT slots.

Spaces are extremely limited, so if you or anyone you know has been considering personal training please feel free to drop me a message.

I have spaces for consultations so you can look around the facility and have a chat before committing to anything officially.

Prime time slots never stay available for long so be fast! 🙌🏼

You do it because it feels like you’re ticking a box You save the recipe and your brain says to itself “perfect, you hav...
29/04/2026

You do it because it feels like you’re ticking a box

You save the recipe and your brain says to itself “perfect, you have really good intentions, here’s a little dopamine hit for your troubles”

It feels good, you have a little rush, and then it joins the list with all of the other recipes you’ve saved

The problem is, you’re looking for something shiny and exciting

You’ve convinced yourself that the lifestyle you have to live in order to get in the shape you want is a bit vanilla

So therefore you need to find the next AMAZING LOW CALORIE MEXICAN WRAP

But that isn’t what you need and you know that deep down too

There’s a reason I’m able to eat well 98% of the time, and that same reason is also why you very rarely see me post pictures of my meals on my story

The foods I eat tick all of the main boxes

It tastes good (even though it might look like s**t)
It’s easy and convenient
It aligns with my goals of how I want to look and feel

None of this means that you have to eat boring, plain, unsatisfying meals

It means that it ticks all the required areas of a diet that when done for a long period of time, will bring me closer to my goals

You’re not the problem

You’ve just been exposed to the kind of content that gets views & likes instead of the stuff that actually works in the real world

If you’re someone who wants to make these kinds of meals then don’t let me stop you

But if you’re also someone who can’t stick to their diet for more than 4 days, then I might be onto something

28/04/2026

The last time I dieted was last June, almost a year ago

I’ve not really had to diet again since then

I’ve been comfortable with the levels of body fat I’ve maintained even through multiple holidays and Christmas

However, I think I’m finally ready to drop a few pounds

I go to Poland in about 5 weeks, so that feels like the perfect timeframe for me to work with to trim things down slightly

I’m currently sitting at 175lbs, about half a stone up from my photoshoot weight

And the beauty about the position that I’m in right now is that I have the choice, because I’m not in a position where I feel disgusting and need to lose body fat

Instead, I’m doing it because I want to

I feel good in the late 160s

I’m not shredded by any means, but I’m lean enough to feel good and I can quite easily maintain that, as I’ve proven over the course of the last year or so

The goal will be to lean down slightly, maintain over the summer months and then assess where I’d love to go from there based on how the running is going

I’ll document some bits and bobs on here

But if you wanted to do something like this alongside me, I have a 4 week free coaching package that you can download

Comment FREEBIE and I’ll send it over to you

16/04/2026

Did you know that you have access to an actual superpower?

I’m not talking along the lines of Spiderman or Captain America, but the next best thing

Something that will help you make more progress than you thought possible

It’s structure

Having structure is the single most important thing in a fitness journey

Because without it, how do you know if you’re really making progress?

Instead of telling you what structure is, let me tell you what it isn’t

- Walking into the gym with no plan and just using the machines that are free

- Eating a bit better but with no idea how much you’re actually eating

- Doing a weigh in once per week and that being the only thing you use to monitor progress

When you lack structure, you don’t actually know whether you’re making progress or not

And when you don’t know that, what do you think is going to happen?

I’ll tell you what

You’ll struggle to stay motivated because if you have any doubts about whether it’s working or not, why bother?

You’ll chop and change your approach giving your body no time to actually adapt

And all in all, you’ll be leaving A LOT of potential progress on the table

By creating structure, you create a reliable and predictable approach

Something that you can monitor accurately, and know exactly what needs to be done to ensure progress is ongoing

A big focus inside Shred Smart is building this level of structure

Nothing overwhelming

Just a select few areas that if monitored correctly, will be responsible for every bit of progress you make

Spaces go live in just over a week to those on the VIP list

Link is in my bio

I remember the frustration I used to feel The first 6 months felt almost easy, as the newbie phase tends to In the begin...
06/04/2026

I remember the frustration I used to feel

The first 6 months felt almost easy, as the newbie phase tends to

In the beginning you only need to eat “a bit” better and train a couple of times and it’s enough for your body to change

But when that phase has ran its course

It’s hard to know what to do next

For me, weekends were the issue (as they are for most)

Monday to Thursday was dialled in

Friday rolls around and I felt like I had the right to treat myself

Which actually meant self sabotage and then wake up Monday full of guilt

I tried everything

Fasting, bro diets, not eating after a certain time of day

None of it clicked

Things only really started to change when I qualified as a PT

I started to learn more about the body

How things actually work

But learning it is one thing, applying it in real life is another

Life isn’t like a textbook

I had to figure out how to make those textbook teachings work in real life scenarios

It’s a big reason behind why I built Shred Smart

It’s basically the programme I wish I had 10 years ago

You can join the VIP list to get first access when spaces go live

As well as the early bird pricing of £99

10 spaces only

The link is in my bio to join the list

The link up with means only one thing…Announcement coming Sunday 5pm 👀
31/03/2026

The link up with means only one thing…

Announcement coming Sunday 5pm 👀

Tracking calories should have one clear goalTo get you to a point where you don’t actually need to track your calories I...
30/03/2026

Tracking calories should have one clear goal

To get you to a point where you don’t actually need to track your calories

I haven’t tracked calories since the backend of last year

Yet I haven’t lost control or piled a load of weight on

Why?

I’ve used calorie tracking for it’s actual purpose

Build my knowledge, improve my accuracy and speed up the progress I’m making

Most people are overwhelmed at the thought of tracking

Thinking that it needs to be something you do for the rest of your life if you want it to work

But that couldn’t be further from the truth

I have large stints of the year where I don’t track a thing and use the knowledge I’ve built over the years

But then when I want to step up my game a bit and improve the quality or speed of my results

I’ll pick it back up again for a period of time

Last year it was to get ready for my photoshoot

This year I’ll track my food more the deeper I get into my running programme so I know I’m fuelling myself correctly

It isn’t obsessive or over the top

In the world of fitness, you get out what you put in

So the extra effort of tracking is sometimes what’s needed to step up a level with the progress you’re making

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Unit 25, Heanor Business Park
Heanor
DE757QL

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