Fitnessetc

GYM ETIQUETTE CHECK-IN
Let’s talk about that person in the gym…

Sitting on the machine for 10 minutes between sets.
Head down. Scrolling. Emailing. Online shopping.
Maybe even replying to WhatsApp voice notes.

Meanwhile, others are pacing behind them, waiting.
The workout? Losing intensity. Momentum gone.
And the results? You can (almost) kiss those goodbye if your rest periods are longer than they should be leading to compromises like the fore mentioned intensity loss, low calorie burn, no pump and actually completing the workout it’s self… in full!?

We get it.

Phones are a part of life now - our music, our workout plans, even our jobs follow us into the gym.

But somewhere along the way, gym floors turned into selfie sets, podcast booths, and mini film studios.
Loud hands-free calls, endless selfies, people getting mad because someone walked in front of their camera.
What happened to training hard and respecting the space—and each other?

Phones aren’t the enemy. Distraction is.

So here’s the deal:
Use your phone to push play on a track that fires you up.
Use it to log your workout and smash your PBs. Just leave work and everything else at the doors when you enter and don’t let it hijack your session—or everyone else’s.

Respect the gym. Respect others. Respect your goals.
Let’s train with purpose and yes, use our phones wisely to get RESULTS.

YOU DON’T HAVE TO STOP,
JUST BECAUSE LIFE HAS CHANGED.

People rarely stop training because they suddenly stop caring about their health. Life just… changes.

Work gets busier. Family takes priority. Budgets tighten. Getting to the gym every week becomes difficult. Or maybe you’ve simply gained enough confidence to start doing more for yourself.

But losing your regular PT sessions doesn’t have to mean losing the structure, accountability and progress you worked so hard to build.

That’s why I’ve expanded the ways you can work with me through Fitnessetc. And there’s now something for everyone, with a choice from the following:

• 1:1 Coaching bundles from £440
• 12wk 1:1 Programmes from £275
• Monthly 1:1 Coaching from £175 (see below)
• Online Coaching £100/month
• Health & Wellness Reviews from £60
• PAYGO 1:1 Coaching Sessions £50/hr
• Prog + App only option from £40/month*
• Last-Min-Half-Price Sessions £25/hr

So whether you want me beside you in the gym, checking in online, building your programme behind the scenes, or simply stepping in occasionally when you need some direction… there’s a way to stay connected.

*Special offer:

For those wanting to get back into regular 1:1 training, I’ve also got a limited offer running until 31/08/26:

Set up* & design work in August, Train September, October, November & get December absolutely FREE.

Monthly subscription £175 plus initial set up
That’s £175 SAVED.

Previous monthly clients can also return at their previous subscription rate, subject to availability.

You’ve already invested time and effort getting yourself where you are. You don’t have to start again. You just need to find the version of coaching that fits your life NOW.

Want to see the full options, prices and what’s included?

📩 DM me the word “OPTIONS” and I’ll send you the full breakdown.

*initial £60 set up and design fee.
Subject to availability. T&Cs apply.

Ryan 🤓✌🏼
Personal training designed to fit your lifestyle
LIFE IS AN EVENT. TRAIN FOR IT.

Variety Builds Better Results.
Constantly Changing the Workout Doesn’t.

One of the biggest mistakes people make is thinking they need a brand-new programme every few weeks to keep progressing. They don’t. The exercises that built strength 60 years ago still work today. Squats, presses, rows, deadlifts, lunges and pull-ups haven’t stopped being effective because the human body hasn’t changed.

What should change is how you perform them.

I often keep my clients on the same 6-8 core exercises because consistency lets us accurately measure progress. But doing the exact same workout for 8-12 weeks can eventually slow results. Your body adapts. It gets boring, so we stray!

So rather than changing the plan… change the stimulus.

• Alter your rep range from heavy to lighter
• Slow the lowering phase or add a pause
• Change your stance or grip width
• Swap barbells for dumbbells or kettlebells
• Use different cable attachments
• Try Bering angles of cables, benches and body pos.
• Add resistance bands
• Fat Grips or even a towel for grip work
• Try explosive reps like jump squats and throws
• Do supersets, tri-sets or giant sets
• Add twists, bends, singles, offsets and more!

For example…

A goblet squat instead of a barbell squat. Romanian instead of conventional deadlifts. Dumbbells instead of a barbell bench press. Walking instead of reverse lunges.

Same movement. Different challenge.

The benefits?

These small changes alter the demand on your muscles, joints, grip, balance, nervous system, strength plateaus, calorie burn, motivation and mindset without abandoning the exercises that actually get results.

Don’t mistake variety for randomness. Random workouts make you tired. Planned variety makes you stronger.

Master the movement first. Then explore the variables. Keep the plan. Change the stimulus.

Consistency builds the foundation. Variety drives continued adaptation. You need both.

The health and fitness industry loves a trend. Monthly, we’re sold the next “magic bullet” that will transform our body, health, & life. The reality?

The things that get the most attention are often the least important - Here are 5 overrated areas of fitness...

1. DAILY STEPS: Moving more is fantastic. But somehow “be active” became “hit 10k steps.” Which actually came from a Japanese pedometer campaign in the ‘60s, not groundbreaking science. Walking on a treadmill for an hour then sitting for the next 12 doesn’t make you healthy 👉🏼 The benefits come from moving throughout the day: Walking instead of driving. Taking the stairs. Gardening. Playing with the kids. Housework. A relaxing stroll. Movement isn’t a number. It’s a lifestyle.

2. THE PERFECT PROGRAMME: Doesn’t exist. I’ve written thousands of programmes with every detail mapped out. Some delivered incredible results. Some didn’t. Why? Because a mediocre programme executed consistently beats the “perfect” programme executed poorly every time 👉🏼 Success comes from: Effort. Consistency. Discipline. Adherence. Patience. Master the basics & repeat them longer than everyone else.

3. MOTIVATION: Motivation is overrated. One day you’re fired up. The next day you’re not. If your success depends on motivation, you’re in trouble 👉🏼 Build your actions around: Purpose. Values. Habits. Identity. Know why you’re doing it. When excitement fades, purpose & results keep you moving forward.

4. COUNTING CALORIES: Yes, calorie tracking works. But for most people, it’s not where they should start. Before tracking every gram, focus on: More protein. Better quality. Portion control. Meal routines. Less processed crap. Less mindless snacking 👉🏼 Most people can achieve incredible results simply by improving habits and consistency.

5. “SMART” DEVICES: Fitness trackers, sleep scores, recovery scores, stress scores... Useful? Sometimes. Annoying? Often. Too many check a device before checking in with themselves 👉🏼 Information without action is useless. The truth? You don’t need more data. You need common sense. I don’t need a watch to tell me I’m tired, stressed, or haven’t moved enough.

BUY 3 MONTHS, GET YOUR 4TH MONTH FREE!
Ready to stop feeling naff & start looking after yourself?

Whether you’re new to training, getting back into a routine, or ready to level up, this is the perfect opportunity to invest in yourself. And if you’ve trained with me before, there’s a cheeky offer for you too (see below).

Your package includes:

✅ Initial consultation & health check
✅ Complete app set-up
✅ Fully customised training programme
✅ Regular 1:1 coaching sessions
✅ Training plan to suit your lifestyle
✅ Nutrition & lifestyle support
✅ Regular progress check-ins

Your programme is built around your goals:

• Strength & muscle
• Fat loss & fitness
• Better sleep & energy
• Reduce stress with structure
• Better health & nutrition
• Endurance & sporting event preparation

Whether you want to keep it simple or push your limits, we’ll build confidence, consistency and results that last.

INVESTMENT
Initial consultation, health check, programme design & app set-up £60, then:

• August £175
• September £175
• October £175
• November FREE!

All we need is a one-hour consultation (ideally in July) to get you ready for an August start.

RETURNING CLIENTS
Train with me before? Come back at your previous monthly rate!*

READY TO START?
There’s never a perfect time, only the decision to begin.

Imagine how much stronger, fitter and more confident you’ll feel by the end of the year.

Reply “I’M IN” and I’ll take care of the rest.

AVAILABILITY
Mon 2pm • Wed 3pm • Thu 7am • Fri 6am • Sat (TBC)

T&Cs apply. Subject to availability. Standing order preferred. Returning clients must have had a minimum 6 month break from Fitnessetc.

Hey everyone, how's it going?

Over the last few months, I've had more and more conversations with clients, trainers, and friends about AI.
Some are excited by it. Some are sceptical. And many are simply curious about how it fits into their own health and fitness.

I've also noticed that a lot of people are now using AI to ask questions they might previously have asked a coach, trainer, or healthcare professional. In many ways, that's a positive thing. Access to information has never been easier. In fact, some of my own clients use AI regularly. They'll ask it about training programmes, calorie targets, injuries, supplements, recovery strategies, or whether they should approach a particular challenge in a different way.

I encourage curiosity and learning. The more engaged someone is in their own health and fitness journey, the better.

However, one thing I've noticed is that AI can often provide multiple perspectives on the same question.
Depending on how a question is asked, it's sometimes possible to receive an answer that feels more appealing, more comfortable, or more aligned with what we were hoping to hear. That's not necessarily a flaw in the technology. It's simply the nature of a tool designed to generate responses based on information and context. The challenge is that the most appealing answer isn't always the most appropriate answer for a specific individual, or goal and can often be way too compassionate in nature. But we all need a little tough live from time to time, right?

That's where personal coaching becomes important.

A coach isn't just answering a question in isolation. They're answering it based on your goals, your history, your lifestyle, your challenges, your strengths, and everything they've learned about you over time. What I’m saying is, I’m not binary. I’m human. And that sh*t will never change.

So this article isn't about criticising AI or suggesting people shouldn't use it.

Quite the opposite. I think it's an incredible tool. But I also think it's important to understand where technology adds value and where human coaching still plays a unique role. Enjoy!

Change Is Coming:
The rise of Artificial Intelligence has sparked plenty of conversations across every industry. Fitness is no exception.
People are asking AI to write training programmes, calculate calories, recommend supplements, suggest injury rehabilitation exercises, and answer almost any health and fitness question imaginable.

And honestly?

I think that's brilliant. AI is an incredible tool, and I use it in my business every week.
But am I worried that AI will replace me as a personal trainer?

Not even slightly.

Coaching Is About More Than Information:
The reality is that most people don't struggle because they lack information.
There has never been more fitness information available than there is today. Thousands of workout plans, nutrition guides, podcasts, YouTube videos, apps, and now AI tools are available at the click of a button.

Yet obesity, illness rates (both physical awns mental) continue to rise. Why?

Because information isn't the problem. Implementation is

People don't need another meal plan. They need someone who understands why they struggle to follow one. They don't need another training programme. They need someone who understands why they didn’t make it to the gym last week. They don't need more knowledge. They need connection, accountability, support, understanding, and guidance.

That's where coaching lives.

AI Doesn't Know You
AI can create a fantastic training programme. It can suggest a calorie target. It can recommend supplements. It can provide rehabilitation ideas.

But it doesn't know you. It can’t read you. It doesn’t listen to you.

It doesn't know what happened in your childhood that shaped your relationship with food. It doesn't know that your confidence has been knocked by years of failed diets. It doesn't know that you're currently juggling work stress, family responsibilities, financial pressures, poor sleep, and trying to squeeze exercise into an already packed schedule. It doesn't know when you're putting on a brave face. It doesn't know when you need encouragement. It doesn't know when you need tough love. And it certainly doesn't know when you simply need someone to listen.

I do. Because that's what coaching is. It’s about being there. Present. Feeling.

The Human Connection Matters:
After more than 25+ years of coaching, I've learned that results are rarely about sets, reps, calories, or macros, weight loss or muscle gain. And it’s most certainly not just about the hour.

They're about people. People who we help improve how they live, move and experience.

Understanding what makes someone tick. Knowing what motivates them. Knowing what scares them. Knowing when they need a push and when they need compassion. Knowing when to celebrate a win that might seem insignificant to everyone else but means the world to them. Knowing when they're struggling before they even say a word.

You can't get that from an algorithm. You get that from relationships. You get that from trust. You get that from years of conversations, shared victories, setbacks, laughter, frustrations, and progress.

The Best Programmes Aren't Written Once:
One of the biggest misconceptions in fitness is that the perfect programme or structure exists. They don't.

The best programme is the one someone is committed to and can consistently follow. A structure is developed, reviewed, worked, adapted - as coaches, we constantly adapt based on adherence, compliance, effort, ability, recovery, lifestyle, and weekly circumstances.

Real world experiences don’t come from a 20yr old influencers who have yet to embrace the ups and downs of real life events, flashing there genetically sumptuous glutes every five minutes, nor does it come from a ‘bot’ - but thats for another blog post!

If a client struggles, we adjust. If life gets busy, we simplify. If motivation drops, we find another way forward. If progress stalls, we problem solve. A programme isn't just created and forgotten. It's evolved.

That's something AI struggles to do because it doesn't truly understand the person sitting in front of it.

Information Overload Is The New Problem:
Ironically, one of the biggest issues I see with AI is that it gives people too much information. Ask it a simple fitness question and you'll often receive an incredibly detailed answer. Broken down into amazing bite-size snippets.

The problem?

Most people don't need more complexity. They need simplicity. They need clarity. They need someone to help them focus on the few things that will make the biggest difference. Many people are already overwhelmed with work, family commitments, social pressures, and daily responsibilities. The last thing they need is another 15-step morning routine, six new supplements, three recovery protocols, and a complicated nutrition strategy.

Good coaching isn't about adding more - It's about helping people do less, but better.

For me, going to a gym was a way top switch off from the outside world, not enter it with. Ahead full of information ill probably never use. And the truth is, as a twenty year old, the only macro I tracked was protein. Never tracked a calorie. Knew what was good and bad for me. If I wanted to feel refreshed I prioritised sleep and R+R. Intuitively ate around my training. Watched my waistline and always kept well hydrated.

How I Use AI In My Business:
Despite everything I've said, I genuinely love AI. It's an incredible assistant. I use it to help improve my writing. It helps me communicate more clearly and professionally.

But here's the important part: It never writes my thoughts from scratch. Everything my clients read is still me. My experiences. My beliefs. My coaching philosophy. My voice. My daily experiences with real people. No BS

AI simply helps tidy up the grammar and presentation. I use it to rewrite articles, emails, messages, and restructure my content. I use it to sharpen images, alter backgrounds, but I never use it to design - for me thats the fun part of my social media content, and I don’t want that taken away. Bedsides, I think it’s blatantly obvious when AI is used for design work by trainers, and it looks cheap. Forced. Obvious. Boring. Cliche.

For me, I think of it as having a really good editor sitting beside me - But the message will always be mine.

Online Coaching (Isn't For Everyone):
I know many online coaches are embracing AI right now, and for some businesses that's fantastic. Technology can streamline processes and improve efficiency. But personally, I always found online coaching challenging. Not because it doesn't work. But because I missed the human interaction.

I missed reading the room. I missed the conversations. I missed seeing someone's body language change when they finally believed in themselves again ad pushed beyond their limits. I missed the moments that happen between the sets, the reactions to my dad jokes. The moments where trust is built. The moments where real coaching happens. And yeah, theres a bit of above-board-man-handling involved, but that again is the connection missing from having a virtual training partner. Having someone tap your shoulders in, pull your hair out from under a barbell, help press on your knee to activate your glutes, tell you you’ve got spinach stuck between your teeth… Haha the human stuff!

Face-to-face coaching allows me to listen, observe, support, and respond in ways technology simply can't replicate - That's where I do my best work.

People Will Always Want People:
Technology will continue to evolve. AI will become smarter. Fitness apps will become more sophisticated. Programmes will become more automated. And that's okay.

Because at the end of the day, people will still crave human connection. They want to feel understood. They want to feel supported. They want someone in their corner. Someone who believes in them when they don't believe in themselves. Someone who helps them navigate the difficult days. Someone who celebrates the wins. Someone who genuinely cares - That's something no piece of software will ever fully replace.

So Am I Worried?
No. Not at all.

AI will continue to be a fantastic tool, and I'll continue to use it where it adds value. But it won't replace what I do.

Because coaching isn't about delivering information. It's about understanding people. It's about relationships. It's about trust. It's about helping individuals become the best version of themselves. And as long as people need support, guidance, accountability, compassion, and connection, there will always be a place for great coaches.

So no, I won't be left behind.

I'll keep embracing the technology that helps me serve people better. And I'll keep doing what I've always done. Helping clients and personal trainers become the very best they can be.
Because while technology may continue to advance, one thing will never change:

People will always need people.

Health regards
Ryan x

I wanted to get into shape. Not somebody else’s version of “great shape.” Mine.

I wanted to feel strong, confident, disciplined and proud of myself. I wanted to build resilience physically and mentally. And I knew it would take more than a gym membership or meal plan.

I needed a vision. A reason why it mattered and a clear idea of who I wanted to become. Because without direction, motivation disappears the moment things get difficult.

I also needed structure. Not just workouts and calories, but standards, habits and rules that would keep me moving forwards even on the days I didn’t feel like it.

I knew challenges were guaranteed. Motivation would fade. Progress would slow. There would be setbacks, frustration and self-doubt. So I stopped looking for a quick fix and made one promise to myself: I would keep going until the job was done.

Once I stopped obsessing over timelines, I became more focused on the person I was becoming along the way.

The truth is, I trained for years before I really knuckled down. Years of inconsistency. Years of wanting results without fully matching the discipline required.

But eventually something shifted. I stopped relying on motivation and started relying on standards. My ‘Rules of Engagement’. I focused on progression, consistency and learning how my body and mind responded to challenge.

Most importantly, I started thinking long term.
That mindset stopped me quitting too early or believing things “weren’t working” just because results weren’t instant.

Instead, I became excited by the process.
Every workout, every meal and every disciplined decision was helping build a stronger version of myself.

And looking back now, the habits and rules I built then are still the same things that keep me in shape today. Well… more or less 😅

“Are you in love?” No… I’m healthy 😌✌🏼

And when you’re healthy, it shows.

You glow differently. You smile more. You wake up feeling lighter instead of exhausted. Your body moves with energy instead of resistance. Your mind feels clearer, calmer, more positive…

Health is more than looking fit. It’s feeling rested. Feeling strong. Feeling confident in your own skin. It’s having the energy to enjoy your life, not just get through the day.

When you start taking care of yourself consistently, with movement, nourishing food, sleep, hydration, and self-respect, your whole presence changes.

You become brighter. Happier. More content. More YOU!

Don’t chase perfection - Chase health.
Because healthy looks good on everybody.

Ryan x

Energy

Most people don’t realise how much sugar is impacting them… until they start reducing it.

Too much can contribute to:

➡️ Energy crashes
➡️ Mood swings & cravings
➡️ Poor sleep & brain fog
➡️ Increased inflammation (aches & pains)
➡️ Fat gain around the waistline
➡️ Poor gut health & low motivation

And no - sugar isn’t “evil.”You do NOT need to cut it out completely.

But if your health, mood, energy and midsection are all struggling at the same time… it might be time to stop pretending nutrition isn’t part of the problem.

The answer isn’t extremes. Not detox teas. Not starving yourself Monday-Friday then smashing biscuits all weekend. The answer is STRUCTURE 👊🏼

One thing I’ve found works best?

“Crowd out the bad.”

Instead of obsessing over what to REMOVE… focus on what needs ADDING:

✅ More protein
✅ More fibre
✅ More fruit & veg
✅ More healthy fats
✅ More water
✅ More proper meals

Do that consistently and cravings reduce, energy improves and suddenly there’s less room for all those slippery sugary calories every evening.

And yes… it takes effort. 
But so does feeling rubbish all the time.

🍦 Beach? Have the ice cream.
🍿 Cinema? Have the popcorn.
🍰 Birthday? Enjoy dessert
✌🏼 Plan it. Fit it in. Enjoy it. 

Just stop adding sugary extras to every coffee run, meal deal and petrol station visit and especially be mindful of liquid calories - because sugary drinks, fancy coffees & alcohol can hammer your:

⚠️ Energy
⚠️ Appetite control
⚠️ Fat loss
⚠️ Sleep & recovery

No one should tell you to remove sugar forever.

But if your health isn’t where you want it to be… it’s time to do something about it. And unless you’re a dog, stop “treating” or rewarding yourself with sugar as part of your everyday stress reliever.

It’s easy to justify. Just hard to burn it off right!?
Ryan x