Target: Bear Fitness

16/09/2026

A lot of people ask how I train, so after the response to my shoulder session, I thought I'd take the camera into the gym again and give you another look at how I train.

This time, it's 𝐜𝐡𝐞𝐬𝐭 - with plenty of volume and progressive overload.

𝐕𝐢𝐝𝐞𝐨 1:
Bb Bench Press – 60kg, 1 set, 10 reps
Bb Bench Press – 80kg, 1 set, 9 reps

𝐕𝐢𝐝𝐞𝐨 2:
Bb Bench Press – 100kg, 1 set, 8 reps
Bb Bench Press – 120kg, 1 set, 5 reps

𝐕𝐢𝐝𝐞𝐨 3:
Bb Bench Press – 130kg, 1 set, 3 reps
Bb Bench Press – 140kg, 2 sets, 2 reps

𝐕𝐢𝐝𝐞𝐨 4:
Bb Bench Press – 150kg, 1 set, 1 rep

𝐕𝐢𝐝𝐞𝐨 5: (Strip bar to 100kg)
Bb Bench Press – 100kg, 3 sets, AMRAP
Bb Bench Press – 60kg, 3 sets, AMRAP

𝐕𝐢𝐝𝐞𝐨 6:
Smith Incline Bench Press – 45kg, 1 set, 10 reps
Smith Incline Bench Press – 65kg, 1 set, 9 reps
Smith Incline Bench Press – 85kg, 1 set, 7 reps

𝐕𝐢𝐝𝐞𝐨 7:
Smith Incline Bench Press – 105kg, 1 set, 4 reps

𝐕𝐢𝐝𝐞𝐨 8: (Drop Set)
Smith Incline Bench Press – Start at 105kg, drop by 20kg every set, whatever is left in the tank

𝐕𝐢𝐝𝐞𝐨 9:
Db Bench Press – 34kg, 3 sets, 10 reps
𝐒𝐒 Elevated Pushup – 3 sets, 10 reps

𝐕𝐢𝐝𝐞𝐨 10:
Db Fly – 10kg, 3 sets, 10 reps
𝐒𝐒 Upper Chest Fly – 5kg, 3 sets, 8 reps

As with my shoulder session, this is proper old-school training - working through the sets, progressively increasing the load and leaving nothing on the table.

And yes, there was an arm session at the end of chest day.

But that's coming in 𝐏𝐚𝐫𝐭 2.

If you're interested in training like this, get in touch.

01/09/2026

🐻 𝐁𝐞𝐚𝐫 𝐍𝐞𝐜𝐞𝐬𝐬𝐢𝐭𝐢𝐞𝐬: 𝐋𝐢𝐨𝐧’𝐬 𝐌𝐚𝐧𝐞

A mushroom that looks like something from the bottom of the ocean… but is attracting plenty of attention for what it might do for your brain. 🧠

Lion's Mane (𝑯𝒆𝒓𝒊𝒄𝒊𝒖𝒎 𝒆𝒓𝒊𝒏𝒂𝒄𝒆𝒖𝒔) has been used traditionally as a food and medicinal mushroom and more recently it's become popular as a supplement for cognitive function, focus, mood and nervous system support.

But what does the research actually say?

There are some genuinely interesting findings from human studies, but the evidence is still developing. Results aren't consistent across every study and we don't yet have enough evidence to call Lion's Mane a miracle brain booster.

Despite what you might see online, more isn't always better and supplementation isn't automatically necessary.

You can eat Lion's Mane as a food when it's commercially cultivated - and in the UK and in parts of Europe, wild Lion's Mane is a protected species, so look, don't pick!

So, what's The Bear Verdict? 🐻

Promising? Yes.
Interesting? Absolutely.
Essential? No.
Miracle? Definitely not.

It's an interesting addition to the supplement conversation, but don't forget the real foundations of brain and body health:

🥗 Good nutrition
😴 Quality sleep
🏋️ Regular exercise
🧠 A healthy lifestyle

Supplements can complement the foundations - they don't replace them.

That's another Bear Necessity worth knowing about.

31/08/2026

21/08/2026

17/08/2026

Consistency & The Power of Small Daily Choices

I've spent many years training myself and training others and one thing I've learned is that the habits we build, whether they're big or small, eventually become part of who we are.

For me, one of the simplest habits I've developed is this:

Do one thing for yourself every day.

For me, that's training. Not because I need to prove anything to anyone else. Not because every session is about chasing a bigger number or looking different in the mirror.

I train because I have my own goals. Because I still want to challenge myself. Because I know how much better I feel when I've put the work in.

And there's something else I've discovered over the years.

Training clears my head.

The physical effort helps me work through the mental noise. It gives me somewhere to put the frustrations, the pressure and the things that sometimes get in the way. I can walk into the gym with a head full of thoughts and walk out with a much clearer one.

You won't necessarily see the obstacles I've faced or the things I've had to overcome. And you probably won't hear me talk about my own journey very often.

When I'm working with my clients, it's about them. But the work I put into myself still matters.

Every workout.
Every difficult rep.
Every time I push myself when I could have taken the easier option.

Those experiences build my character. And I believe that character carries over into everything else I do, including my business and the way I work with my clients.

My character is my business.

So when I say consistency matters, I'm not just talking about getting results in the gym. I'm talking about building the person you want to be. The small choices you make when nobody else is watching eventually become your habits. Your habits become your character. And your character shapes the way you show up in the world.

You don't have to change everything at once. Just do something for yourself today. Then do it again tomorrow. And keep going.

Because the future is built in the ordinary moments no one notices.

On Target Motivation.
Small Choices. Big Change.

07/08/2026

𝐓𝐡𝐞 𝐃𝐞𝐭𝐚𝐢𝐥𝐬 𝐌𝐚𝐤𝐞 𝐭𝐡𝐞 𝐃𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐜𝐞

Training with me is all about learning by doing. I'll show you the movement, then you jump straight in. From there, I fine-tune your form so you not only do the exercise - you do it right, safely and effectively.

Today's demo starts with 𝐖𝐢𝐝𝐞-𝐆𝐫𝐢𝐩 𝐋𝐚𝐭 𝐏𝐮𝐥𝐥𝐝𝐨𝐰𝐧𝐬, placing greater emphasis on building width through the upper lats whilst encouraging strong shoulder control and a full stretch at the top of every rep.

Then it's straight into 𝐂𝐥𝐨𝐬𝐞-𝐆𝐫𝐢𝐩 𝐔𝐧𝐝𝐞𝐫𝐡𝐚𝐧𝐝 𝐋𝐚𝐭 𝐏𝐮𝐥𝐥𝐝𝐨𝐰𝐧𝐬, changing the angle of pull to bring the lower lats and biceps more into the movement. A simple grip change can completely alter the feel of an exercise and help create more balanced back development.

To finish, it's time to test the arms...

🔥 𝐄𝐙 𝐁𝐚𝐫 𝐁𝐢𝐜𝐞𝐩 𝐂𝐮𝐫𝐥𝐬
➡️ 12 reps + hold at the bottom
➡️ 10 reps + hold at the bottom
➡️ 8 reps to finish

Those brief holds might not look like much, but they keep constant tension on the muscles, reduce any temptation to swing the weight and make every rep earn its place.

For 1-2-1 or Online Training with me, go to www.targetbearfitness.com or send me a DM!

05/08/2026

31/07/2026

A lot of people ask how I train, so I thought I'd do something I don't normally do – take the camera into the gym and film!

Starting with my shoulder workout:

𝗩𝗶𝗱𝗲𝗼 1:
Shoulder Press – 38kg, 3 sets, 6 reps
𝗦𝗦 Lateral Raise – 5kg, 3 sets, 10 reps

𝗩𝗶𝗱𝗲𝗼 2:
Shoulder Press – 34kg, 3 sets, 7 reps
𝗦𝗦 Lateral Raise – 8kg, 3 sets, 10 reps
𝗦𝗦 Rear Delt Raise – 5kg, 3 sets, 8 reps

𝗩𝗶𝗱𝗲𝗼 3:
Alternating Shoulder Press – 30kg, 3 sets, 6 reps EA
𝗦𝗦 Lateral Raise – 8kg, 3 sets, 8 reps
𝗦𝗦 Rear Delt Raise (Pronated Grip) – 5kg, 3 sets, 7 reps

𝗩𝗶𝗱𝗲𝗼 4:
Rotating Shoulder Press – 26kg, 3 sets, 8 reps

𝗩𝗶𝗱𝗲𝗼 5:
Single Arm Press – 22kg, 3 sets, 8 reps EA
𝗦𝗦 EZ Bar Front Delt Press – 20kg, 3 sets, 8 reps
𝗦𝗦 Plate Front Raise – 10kg, 3 sets, 8 reps

𝗩𝗶𝗱𝗲𝗼 6:
Lateral Raise – 5kg, 3 sets, 10 reps
Lateral Raise (Standing Variation) - 8kg, 3 sets, 8 reps

𝗩𝗶𝗱𝗲𝗼 7:
Arm Finishers:
EZ Bar Curl - 20kg, 4 sets, 10 reps
𝗦𝗦 EZ Bar Incline Skull Crusher - 20kg, 4 sets, 10 reps

Proper Old School training, leaving nothing on the table!

If you're interested in training like this, get in touch!

27/07/2026

🐻 𝐁𝐞𝐚𝐫 𝐍𝐞𝐜𝐞𝐬𝐬𝐢𝐭𝐢𝐞𝐬: 𝐍𝐢𝐭𝐫𝐢𝐜 𝐎𝐱𝐢𝐝𝐞 𝐁𝐨𝐨𝐬𝐭𝐞𝐫𝐬

You've probably heard supplements like L-Arginine, L-Citrulline and Citrulline Malate being recommended for better pumps and improved performance, but how do they actually work?

Nitric oxide is a naturally occurring molecule that helps relax and widen your blood vessels, improving blood flow. This allows more oxygen and nutrients to reach your working muscles, which may support exercise performance, endurance and that sought-after muscle pump.

The good news? Your body can produce nitric oxide naturally, and a balanced diet rich in nitrate-containing vegetables such as beetroot, spinach and rocket can help support this process.

Remember, supplements are exactly that - a supplement. They should complement a solid training programme and healthy lifestyle, not replace the fundamentals.

Interested in learning more? My brand new website is now live, where you'll find information on my training services, helpful resources (coming soon) and ways to get in touch. I'd love to help you reach your goals!