Get Active Coaching CIC

80% of my workouts start with the phrase 'I can't be bothered'...

And that's coming from a guy who loves training and working out!

If you are reading this thinking you need to be motivated everyday to get results, YOU DON'T 💃

But you still need to show up regardless of whether you feel motivated or not.

Because in all honesty, results are built on consistency. So the secret is to take motivation out of the equation and simply turn up for your workouts on the day and time you said you would 😊

That's the beauty of our weightlifting club! It's amazing to see the friendships made and quite honestly I love that people are showing up to the gym for a chat with their pals and it's happening in the gym 🌟 training in a group setting will absolutely keep you accountable and it's definitely a key factor in the success of our members.

Do this every week and you'll be surprised at your progress 👌

What about protein supplements?

You absolutely do not need protein shakes to get results!

Many people can meet their protein requirements through food alone - and I would absolutely encourage you to prioritise this before looking at protein powders 😊

However, protein powders can be useful because they're convenient.

This can be particularly helpful for busy parents, shift workers or anyone who struggles to eat enough protein throughout the day.

I take a shake daily as a super convenient way to add an extra boost to my protein to match my training demands 🏋️‍♂️

Remember though, supplements are exactly that.... supplements!

Real food should always make up the majority of your diet 💪

Six years ago, Get Active Coaching was blossoming as an idea where I was simply a personal trainer in the park with a vision: to make strength training accessible to everyone.

Looking back at what we've built is something we're incredibly proud of. Together, we've secured over £150,000 in funding to invest back into our community, opened our first training studio, grown our Beginner Weightlifting Club from 2 classes to 17 every week, and now support more than 150 people every week through programmes that span generations.

But what means the most isn't the numbers. It's the people who've found confidence, improved their health, made lifelong friendships, and discovered that strength really is for everyone.

None of this would have been possible without our amazing members, volunteers, coaches, partners and funders who have believed in our mission from day one. Thank you for being part of this journey 💙

We're incredibly proud of how far we've come, but we're even more excited about what's next. Our '1,000 Active' mission is well underway, and we're committed to supporting 1,000 people every week through inclusive, welcoming and evidence-based programmes.

This is just the beginning 💙

Resistance training isn't just about building muscle!

Most people join a gym because they want to lose weight, tone up or get stronger.

What often surprises people are all the other benefits 🌟

Members regularly tell us they:

- Feel less stiff getting out of bed.
- Find carrying shopping/bags of compost for the garden easier to shift
- Have more energy during the day.
- Feel more confident.
- Sleep better.
- Find everyday tasks less tiring.

Research consistently shows that strength training improves physical function, quality of life and overall wellbeing!

It's one of the reasons we're so passionate about helping people learn how to lift weights safely and confidently.

It's not about the look, it's about how much easier can you make life and how much more confident can you feel doing everyday things uninhibited 💪

"Strength & Community" by Jane 🌟

Our member Jane created this beautiful crocheted motif as a symbol of what GAC stands for and what a belter it is!

Can't even fathom how long this must have taken and the detail is incredible ❤️

But what's more powerful is the message behind it 👌

We talk a lot about building strength here at GAC but it's really our amazing community that is the real life changer 💪

Showing up, hard work, new pals and a lot of love 💃

Thanks Jane! 😊

How to brace your core when lifting weights 🏋️‍♂️

One of the biggest mistakes beginners make is trying to "suck in" their stomach during exercises.

Instead, think about creating tension around your middle like oor Jane here (using a lifting belt to get a better feeling for this exact process)

Here's a simple way to practise:

1. Stand tall.

2. Take a breath into your stomach and ribs.

3. Imagine somebody is about to gently poke you in the stomach.

4. Tighten your tummy muscles as if preparing for that poke.

That's bracing.

This creates stability and helps protect your spine while lifting.

We coach this in almost every session because learning to create tension is a really important skill when strength training.

Like anything else, it gets easier with practice 💃

Huge congratulations to our new Weightlifting Club Champion Claire 💃🏋️‍♂️🎉💪

Claire joined us a few months ago and is a regular attendee of our morning classes with Coach Cathrine and what an effort she's put in - and it hasn't went unnoticed 👀

Started out as a complete beginner in the gym but week after week, session after session has completely grown in confidence, stepped outside her comfort zone with a few movements to try some tricky stuff and has taken it all in her stride 💃🏼

It's been awesome to see Claire grow in strength and confidence in oor wee gym!

Keep up the good work Claire 💪

One of the best things about coaching beginners is seeing people realise they're capable of much more than they thought.

When people first start, they're often worried they won't be fit enough or strong enough.

A few weeks later they're lifting weights they never imagined, moving better and feeling more confident.

Not because they've suddenly become athletes.

Simply because they've been consistent.

Confidence rarely comes before action.

Usually, confidence comes from repeatedly doing something you once found difficult.

If there's something you've been putting off because you're nervous about it, this is your reminder that everyone starts somewhere 💪

Do you actually need supplements?

This is a question we get asked a lot and something we will be covering this weekend at our members Wellbeing Workshop 🌟

The honest answer is that most people don't need lots of supplements.

Good quality sleep, regular exercise and a balanced diet will always give you the biggest return.

That said, there are a few supplements that can be useful.

Creatine

Probably the most researched sports supplement available. Creatine has consistently been shown to improve strength, support muscle growth and may even have benefits for brain health.

Protein powder

Not essential, but it can be a convenient way of helping people meet their daily protein targets, particularly if they're busy.

Vitamin D

In the UK, many people struggle to get enough Vitamin D, particularly during autumn and winter. Government guidance recommends adults consider supplementation during these months.

As always, supplements should support good habits, not replace them.

The basics still matter most and you should always aim to get your intake from your diet!

Oh.. and always do your own research before trying anything new! Don't just trust your pal 😂