Hamerfitt

Hamerfitt Helping males & females achieve their fitness goals through Online Coaching & Sports Massage
DM directly for your free consultation 📲

For the people that think online coaching is just getting sent training & meal plans… It’s not. That’s only a small part...
07/06/2026

For the people that think online coaching is just getting sent training & meal plans…

It’s not. That’s only a small part of it.

REAL coaching is in the details.

Knowing when to push
Knowing when to pull back
Changing the approach when life gets busy
Knowing what to do next
Giving someone the confidence to know
Helping people around injuries or pain
Providing guidance & assurance

These are the parts I enjoy most, not just programming

Actually helping people feel more confident in their own skin, understand their training, and help them see the results with their own eyes to keep building.

The biggest difference isn’t the newest fad exercise or diet - It’s having someone in your corner who pays attention to the details, big and small.

If you’re lacking confidence, don’t know where to start and need guidance to achieve your goals - DM me ‘COACH’

05/06/2026

Macronutrients give us the energy and building blocks we need to function, train and recover. Each one plays a different part:

Protein - 4 calories per gram
This should take priority with your meals. It helps keep you fuller for longer, supports muscle repair and recovery helping you build/retain muscle.

Carbs - 4 calories per gram
Carbs are your bodies easiest source of quick energy. This is why they’re useful pre or post workout when you want energy to train, and fuel to recover.

Fats - 9 calories per gram
Fats are more calorie dense but essential, so it’s important to control portions. They digest slower than carbs providing slower release energy, and play an important role in hormone support.

Consuming the right quantity of each of these per meal, per day will build up your daily calorie allowance to support your goal - weight loss / muscle gain / stronger / fitter / maintenance etc.

DM me ‘COACH’ if you’d like more info on how to eat to fuel your goal ⛽️

04/06/2026

Deloads, training and recovery.

You can only push your body so hard, for so long before it starts showing signs of fatigue:

Chronic soreness
Lethargic
Lack of motivation
Slow recovery after sessions

De-load training is a great way to stimulate muscles without the additional stress of ‘normal’ training - allowing your body to recovery from fatigue, or of course taking time off to rest.

Comment ‘recovery’ and I’ll send you a free cheat sheet to train without pain

03/06/2026

Warm up sets - these should always be movement specific to the exercise you’re about to do.

This is just 1 way of doing them so if you’re someone who’s familiar with your training routine this method will work well.

There are other ways of warming up, so if you feel you need more working sets - do them. But feel it out and tweak it dependant on how you’re feeling.

The goal is to get the muscles activated & primed for the main lifts/working sets, without pre exhausting & of course to reduce risk of injury.

02/06/2026

We all get tension build up in our muscles from hammering training hard week in week out.

But that doesn’t mean we have to suffer with it - adding simple rules that are quick and easy to do will help massively reduce this discomfort from the tight spots. Which in turn will help you keep progressing

Comment ‘release’ and I’ll send you across the step by step guide to apply this to your training

Prevention is better that rehab 💯

01/06/2026

Menstrual cycle, hormones and how it affects your training.

It’s no picnic for girls having to navigate the constant peaks and troughs of hormonal fluctuations - hopefully this helps to shed some light on how, when and why you may be feeling totally different in the gym to how you did just a few days before.

This is a GENERAL overview as not every females cycle is the same. But cycle tracking can really help to understand your cycle more and navigate your training week to week to improve performance & recovery.

only gone and smashed her 12 stone goal 💪🏼Over 14 pounds down for Alanna, every week has been the same - consistent. Ch...
01/06/2026

only gone and smashed her 12 stone goal 💪🏼

Over 14 pounds down for Alanna, every week has been the same - consistent.

Check in after check in we’ve seen new definition lines appear, fitness levels improving & she’s still smashing PBs! Lifting more weight then when we first started.

Mega proud of this woman and the level of dedication she brings to the plate. If consistency was a photo - you’re looking at it 💯

Interested in making your own transformation?
🔗 Link in bio for Coaching enquiries

30/05/2026

Try to keep up if you can 😝

29/05/2026

In your 20s, training hard but struggling to gain weight?

Here’s something that will help gain a few extra pounds

……

🔗 Link in bio for 1-1 coaching applications

Address

Abertillery
NP131DL

Telephone

+447495849201

Website

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