AOTSports

There’s always that one person who brings the good vibes while everyone else is fighting for their life. 😅✨

Can we all get a lesson from Melissa? 😂🧘‍♀️

When your fellow coach shows you how it’s actually done! 👑

Attempted a new challenge with Kelli and, well... the video speaks for itself. 😆 Back to hanging leg raise practice for me! 💪

Let us know what we should attempt next?! 🤪

Keep it Cool and Carry On 😎💪🏻

The Brentford Canal Festival was a huge success, and we are so chuffed we could be an active part of it this year! 🥳

A massive thank you to the organizers for putting together this amazing event and for allowing AOTSports to take part.

Thank you to the fantastic members of the AOT family—, , and —for helping set everything up and providing such awesome support during the event. 🙌

And of course, thank you to everyone who swung by to say hello, chat with us, or check out our space!

I already can't wait for next year's festival. We have even bigger and better ideas for next time! 🚀

We’ve all seen it (and let's be honest, most of us have done it): loading up the stack, leaning all the way back, and using massive full-body momentum to yank the bar down.

​When you rock your torso forward and back, your lower back and momentum are doing the heavy lifting—leaving your lats with almost zero work.

​If you want actual back growth, drop the weight, lock your torso, and choose your target based on where you position your body:

​Directly Under the Bar (Vertical Torso):
This forces a straight line of pull, driving the elbows out to the sides. Perfect for targeting the upper/outer lats to build V-taper width. 📐

​Slightly Behind the Bar (15-20° Lean):
Hinging slightly back allows your elbows to travel down and back behind your body. This shifts the load to the lower lats and mid-back stabilizers for thickness and density. 🪨

​The Golden Rule: Your torso stays locked. Your arms move, your shoulder blades move, but your spine does not.

​Stop ego-lifting and start training with intention. 💪

Drop us a 💪🏻 if you're already using your lats for this exercise.

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☀️ SUMMER SHRED- our June training programme is here 💪🏻

Strong • Lean • Energised

Ladies, this month, we're focusing on helping you feel stronger, leaner, and more energised as we head into summer.

What to Expect

We've added an extra level of challenge:
Coach' jokes between sets 😂

On a serious note;

You'll train through five full-body sessions each week, with every session centred around a key strength movement.

Nutrition Tips
Training is only one piece of the puzzle. Nutrition, sleep, and daily movement play a huge role in achieving lasting results.

1. Prioritise Protein at Every Meal
Aim for a source of protein every time you eat.
A good target is approximately 25–35g of protein per meal.

2. Build Meals Around Whole Foods
Focus on foods that are as close to their natural form as possible.

3. Don't Fear Carbohydrates
Carbohydrates are not the enemy. They provide energy for training, recovery, and daily life. Aim to include the majority of your carbohydrates around training and active parts of your day.

4. Increase Fibre Intake

5. Stay Hydrated
Many symptoms associated with fatigue, headaches, cravings, and poor performance can be made worse by dehydration.
Aim for:
• 2–2.5 litres of water per day
• More on hot days or after training

Lifestyle Habits That Support Fat Loss

Walk More
Daily movement matters.
• Aim for:
• 8,000–10,000 steps per day
Walking is one of the most effective and sustainable forms of fat-loss support.

Prioritise Sleep
Aim for:
• 7–9 hours of sleep per night whenever possible
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Manage Stress
High stress can impact recovery, appetite regulation, and overall wellbeing.
Simple habits such as:
• Walking outdoors
• Deep breathing
• Reading
• Yoga
• Time with friends and family
can have a meaningful impact on both health and body composition.
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Remember
The goal isn't to be perfect.
The goal is to be consistent.
Small actions repeated week after week create lasting results.

Train hard. Recover well. Eat to support your goals.

😁💪🏻🔥

Watching our girls level up hit different. 🥹✨

​Every single time you tap to progress, adjust the weight, or smash a personal best, it reminds us why we do this.

Seeing the dedication, the grit, and the incredible growth in our women’s group training fills us with pure pride and joy.

​We aren't just building strength here—we're building an unstoppable community. 🦾❤️

​Drop a 🔥 if you’re ready to smash your goals this week!

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