Andy Waterhouse - Fitness Specialist

02/02/2025

A few cheeky upgrades for 2025......

New sled track, new sled (on route) , LED hex lights, new punchbags and some heavy kettlebells.

Its going to be a great year ahead for all our members 💪🏋🏼

12/10/2024

ticked off the list... One of the toughest fitness races I've done so far. Loved it. Well done to my client Wesley Paul Stafford for smashing it out with me 👏 onto the next one 💪 Now for a few beers 🍺🍻

25/05/2024

Back again.... 2nd home... Come on city 💙

13/03/2024

**BEWARE, LONG POST ALERT**

It's been a week since my epic 3 week trip around Thailand.... Time spent making memories, chasing sunsets, eating amazing food, buckets of sangsom and lots of beer 🍻🍻 This obviously comes with a bit of a price.... Severe post holiday blues and a 4kg fat gain 😱

Its very easy to give up and not do anything about it when you get back home, especially when morale is low because you want to be back travelling around without a care in the world 😎

But it was time to get my head back in the game and make a plan. Food was planned and prepped as soon as I got home, workouts were scheduled for the next day and the rest of the week. This really helped getting me out of holiday mode and back to reality.

So moving forward I will be sticking with my normal routine:
*Sundays & Wednesdays for meal plan & prep days
*6 workouts /week
*2000 Kcal (mon - Fri) 2500 (Fri & sat)
*Hitting my 180 grams daily protein target

And most importantly:

**sticking to the above 80% of the time... There will be times when I miss a workout or go over on calories BUT this isn't the end of the world, as long as I'm doing it the majority of the time.... The 4kg fat will go and my pre Thailand body will be back before I know it.

The point of this post is not to brag about my hol 😎
Its about showing you how important it is to think about the week ahead to plan / prepare for the next few days or week ahead. If you have a goal in mind or want to make a change then this is the number 1 thing you should do 👍 SMALL CONSISTENT POSITIVE CHANGES WILL OUTWEIGH SEVERE UNSUSTAINABLE SHORT TERM CHANGES.

If you would like any help with anything health or fitness related get in touch.

12/03/2024

Another busy week of classes and PT coming up at CFW. Time to organise your week and get booked on 👍
For anyone thinking about starting up, nows the time to do it, only 2 months until the holiday season starts and warmer days are here!! ☀️😎

Get in touch to see how we can help you on fb, insta or
www.cheshirefitnessworks.co.uk

24/11/2023

Great conditioning session from one of my clients, Ramona.

This is a great way to train to ramp up the calorie burn, hitting the cardiovascular system with the Ropes and medicine ball, whilst hitting the legs with some resistance exercises. This was done as circuit and repeated for 3 rounds.

This style of training beats running on a treadmill or any other form of steady state cardio, with the added benefits of strengthening and toning the legs

Give it a go and find out for yourself or if you are unsure of what to do, get in touch and we can get you in for a session 👍

14/11/2023

Another gruelling session for Poynton Football Club last night. Great class lads, tough circuit and everyone smashed it, well done 👍

personaltrainer

05/11/2023

You may have seen this piece of kit in the gym and wondered what it is, it's called the 'Landmine'.

This apparatus is one of the most versatile and effective fitness tools allowing movements not possible with just a barbell. It’s also a great way to add variation to an exercise program. Since landmine exercises challenge stability, it creates a new stimulus in a typical movement pattern. The movements performed on this are generally full body, therefore has the added benefit of creating a cardio element to your workout if exercises are performed in a circuits fashion.

The workout I did was:
*Single Side press x 10/side
*Romanian deadlift x 15
*Squat & Press x 15
*Rotate, Pass & press x 10/side
*Core rotations x 20
*Clean & press
*Bent over row x 15
*Press ups x 20
*Reverse Lunges x 20
***Repeated for 3 rounds***weight & reps can be altered depending on fitness levels.

Give it a go and let me know how you get on 👍

Send a message to learn more

10/10/2023

Another little insight to what kind of foods I eat throughout the day to hopefully give you a few ideas to introduce to your own diet 👍 This is today's food.
I try to stick to around 2000kcal/ day and have at least 170g protein, I break this down over 3 main meals and 2 high protein snacks.

*Meal 1...4 bacon medallions, 3 medium eggs, sprinkle of low fat Grated cheese, guacamole spread on 1 thin (500 kcal... 42g protein)

*Meal 2...1 tortilla wrap, 120g cooked chicken, tablespoon morrocan Houmus, salad
(400 kcal... 40g protein)

*Meal 3...Creamy tomato meatballs, rice & veg.
6 x 5% fat meatballs, half jar of tomato pasta sauce, tablespoon of light garlic cream cheese, Sweetcorn, Brocolli (all in slow cooker) and 125g vegetable rice.
(600kcal...45g protein)

*Snacks... Myprotein layered bar (220 kcal... 20g protein)
*Protein pudding (160 kcal... 22g protein)
*Crisps (93kcal)

Total...1973 kcal... 169g Protein

Lete know if you have any questions or if you are struggling to get the adequate amount of protein aswell as keeping within your calories 👍😁