Litch-Fit Personal Training

Litch-Fit Personal Training 📢Helping real people get unreal results!

💪In person & online coaching available!

📲Want to work with me? Drop me a message or go to my website to get in touch
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I'm Luke, aka Litchfit, a fitness coach with over 20 years of experience in the industry. As a former international athlete, I bring a unique perspective, having competed as a sprinter for Wales and currently holding records in powerlifting. I hold a BSc Hons in Sport and Exercise Science and am an NSCA Fly Solo Coach. I've had the privilege of guiding hundreds of clients towards their fitness goals, whether they're seeking strength gains, improved performance, or overall body transformations.

10/09/2026

Dad left to the most butchered exercise in the gym usually so take two minutes to watch this video and hopefully it’ll help you improve your deadlifts set up so you lift well, lift heavy and Dont look like a banana doing it…

09/09/2026

GLP-1s can be an incredibly effective tool for weight loss… but what you lose matters.

Research suggests that roughly 25–40% of weight lost can come from lean mass and lean mass isn’t all muscle, but muscle can be part of that loss.

And here’s the problem:

Lose muscle → lose shape.

You can end up weighing less, but simply being a smaller version of the same physique rather than achieving the look you actually wanted.

That’s why protecting muscle during weight loss matters.

🏋️ Resistance training
🥩 Adequate protein
📉 Sensible rate of weight loss

The goal shouldn’t just be “weigh less.”

It should be “lose fat while keeping as much muscle as possible.”

5 WEEKS INTO WORKING WITH ME ONLINE 👏Already 11lb down in weight!We’ve built a training routine around her goals, lifest...
09/09/2026

5 WEEKS INTO WORKING WITH ME ONLINE 👏

Already 11lb down in weight!

We’ve built a training routine around her goals, lifestyle and limitations, while setting up a diet that’s realistic, sustainable and actually sets her up for success.

And the results are already showing. 🔥

This is what good coaching looks like, a plan built around the person, not forcing the person to fit the plan.

If you’re fed up with starting over, guessing what to do and getting nowhere, Dm me “COACHING” or click my bio link and let’s get you moving towards your goals.

Stop waiting for the perfect time. Start making progress. 💪

08/09/2026

Nine times out of 10 changes in hunger on a diet is caused by food choices.. and I almost always it’s because protein has dropped..

08/09/2026

What is REST-PAUSE? 🔥

One of my favourite intensity techniques for squeezing more out of a set.

Take a set close to failure, rest for 10 seconds, then go again for a few more reps.

It allows you to extend the set, accumulate more high-quality reps and push the muscle further without needing to drastically increase the load.

Use it sparingly, it’s an intensity tool, not something you need on every set.

07/09/2026

You can laugh at me doing this…

But just like you, I stiffen up during the day.

And just like you, I want a good workout.

The difference? I’m willing to do what it takes to make that happen.

5–10 minutes of mobility before training can make a huge difference to how you move, especially if you already have areas you know you struggle with.

It doesn’t need to be complicated.
It doesn’t need to take forever.

Just prepare your body for what you’re about to ask it to do.

A better warm-up = a better chance of a better session.

Just a gentle reminder the saying you are what you eat is true but it goes beyond that you are how you live. If you eat ...
07/09/2026

Just a gentle reminder the saying you are what you eat is true but it goes beyond that you are how you live. If you eat poorly, live lazy and jump at every opportunity to feel good short term, you will never have long-term happiness or success. Build a successful life by being willing to build solid habits.

You don’t need to stop treating yourself. You need to stop rewarding yourself for doing the bare minimum.A workout? Trea...
06/09/2026

You don’t need to stop treating yourself. You need to stop rewarding yourself for doing the bare minimum.

A workout? Treat.
A good day? Treat.
A little progress? Treat.

The problem isn’t the occasional treat — it’s when every small win becomes an excuse to celebrate.

Acknowledge the small wins.
Stay on plan.
Then reward the big achievements that were actually worth working for.

Stop rewarding average.
Start rewarding achievement.

If this sounds like you, DM me “COACHING” and let’s fix it. 💪

There are 4 months left of the year.You’ve spent the last 8 months going nowhere. Stop waiting for January.Sign up for m...
06/09/2026

There are 4 months left of the year.

You’ve spent the last 8 months going nowhere. Stop waiting for January.

Sign up for my coaching now and let’s finally get you moving towards your 2026 goals so you can enter 2027 the fittest, healthiest and leanest you’ve ever been.

Don’t waste another 4 months. 🔥

05/09/2026

Bench press fact: You’re SUPPOSED to have an arch.

It’s not cheating. It’s called knowing how to bench. 😏

Scaps back and down. Shoulders protected. Bar moved.

You’re welcome. 🫡

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