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Monday 6am - 10pm Tuesday 6am - 10pm Wednesday 6am - 10pm Thursday 6am - 10pm Friday 6am - 10pm Saturday 8am - 8pm Sunday 8am - 8pm

AJS Personal Training, Birtley (2026)

16/01/2026

You aren’t stuck because you don’t try hard enough.

You’re stuck because you’re not executing the basics properly.

You can have the “perfect” plan on paper… but if the ex*****on is poor, nothing changes.

These are the 4 areas where you might be messing things up:

1️⃣ Training
You train, but not hard enough to force progress. Or form is sloppy and the target muscles aren’t doing the work.

2️⃣ Consistency + recovery
Your plan doesn’t fit your schedule, sleep is poor, stress is high, and training becomes stop/start.

3️⃣ Tracking
No tracking, no data, no feedback. Just trying to be good and hoping it works. Then reacting to random weigh-ins and changing things too quickly.

4️⃣ Nutrition strategy
Losing too fast, gaining too fast, quitting phases early, or trying to do everything at once. No clear direction, so results stay the same.

If you want results, pick the category that’s holding you back and fix that first. That’s where progress actually comes from.

Comment TRAINING, RECOVERY, TRACKING, or NUTRITION and I’ll break it down properly next.

16/01/2026

If fat loss isn’t happening for you…
It’s normally one of these 4 things.

1) You’re not in a calorie deficit

You might be eating “healthier”, but calories are still too high.
This is where most people get caught out.

Things like oils, nuts, smoothies, snacks and little extras are easy to underestimate and they add up fast.

You don’t need to cut everything out.
You just need to be honest about how much you are consuming.

2) Protein is too low

Soups, salads and light meals can look healthy, but if protein is low you’ll be hungry again an hour later.

Low protein usually leads to:
more cravings
more snacking
more overeating

Simple rule: build each meal around protein first.

3) Weekends are wiping out the week

If you’re consistent Monday to Friday, then weekends become a free-for-all, fat loss won’t happen.

Two days can erase five days of progress.

Your body doesn’t reset on Monday.
It responds to the weekly average.

4) You’re guessing

No tracking. No structure. Different meals every day.

So you’ve got no idea what’s actually happening, and no clear way to make adjustments.

If you want results, you need feedback.

That might mean tracking for a short period, or just repeating the same meal structure most days so you can actually see what’s working.

What to do this week

Keep it simple:
Protein with each meal
Daily steps
Strength train 2 to 4 times
Plan weekends so they don’t undo the week

Do that for 2 to 3 weeks, then adjust based on the trend.

If you want, message me and I’ll help you set a simple nutrition structure that fits your lifestyle.

14/01/2026

If you want to stop your training falling apart by February, these are 4 mistakes to avoid.

1. Random workouts
If you’re guessing what to do each session, there’s no progression. You might feel busy, but it’s hard to get consistent results when nothing is planned and nothing is being progressed.

2. Cardio-only fat loss
Cardio has its place and it helps burn calories, but it doesn’t build muscle. Without muscle you don’t get the “toned” look most people want. You usually just end up looking like a smaller version of yourself.

3. Training every day
Going all-in sounds disciplined, but recovery is where your body changes. If you’re constantly sore and run down, session quality drops and injuries become more likely.

4. Classes only
Classes can be great for energy, communication, and motivation, but most don’t offer real progression. Without getting stronger over time, your body adapts and progress slows down.

If you want results that last, keep it simple.
Strength train. Progress gradually. Recover properly.

If you want the full breakdown and what I recommend instead, drop a comment and I’ll send it over.

02/12/2025

If your weight drops Monday–Thursday but jumps every Monday… this is for you.

You’re not failing.
You’re not “ruining” your progress.
You’re stuck in the most common fat-loss loop on the planet:

Great from Mon–Thu.
Chaos from Fri–Sun.
Restart Monday.
Repeat forever.

And here’s the part nobody wants to look at:

Your weekly behaviour matters more than your weekday behaviour.

Most people create a decent deficit Mon–Thu… then wipe it out (and more) over the weekend without realising.
The scale doesn’t go up because you’re “bad”.
It goes up because:

• more carbs = more water
• more salt = more water
• alcohol = inflammation
• eating out = more calories
• less routine = more snacking
• more food in your gut = heavier scale

That +2–3kg spike you see?
It’s not fat.
It’s your weekend routine showing up on the scale.

The fix isn’t a stricter Monday.
It’s a smarter week.

A moderate deficit.
Clear weekend boundaries.
Habits that don’t disappear Friday night.
And looking at your weekly averages instead of panicking at every Monday weigh-in.

Break that cycle… and fat loss finally starts to make sense.

Save this if you needed it — or send it to someone who “starts again every Monday”.

28/11/2025

BIG ANNOUNCEMENT — my biggest coaching offer in 10 years. 🚀

To mark a decade of coaching, and the new direction my program has taken this year, I’m giving away £1,500 in discounts towards my coaching.
(£150 off x10 spaces)

Why?

Because I know what it feels like to struggle with confidence, body image and identity.
Training changed my life — but it took me a long time to learn how to build a body and a mindset that doesn’t rely on obsession or validation.

That’s the mission behind my coaching now:
helping people transform from the inside out, not just look better for 6 weeks.

So for Black Friday, I’m doing something massive…

💥 4 months of coaching for the price of 3
(£450 instead of £600)

💥 BONUS OFFER — FREE coaching until the end of 2025

This gives you the perfect window to:

🎯 Set your foundations properly so you’re not guessing your starting point in January

🎯 Learn how to manage the festive period without gaining weight or losing structure (the cycle most people fall into every year)

🎯 Get familiar with the habits and tools you’ll use during coaching — things like food tracking, routine building, and using the app — without pressure to be perfect

🎯 Enter January with clarity, structure, and momentum instead of waking up on the 1st feeling frustrated, bloated, and “starting again… again”

This isn’t about chasing progress in December.
It’s about stopping the damage, breaking the pattern, and giving yourself a clean head start while everyone else is just beginning.

Anyone can join.

Comment BLACKFRIDAY and I’ll send the details.

24/11/2025

If your body hasn’t changed in months, it’s probably not your effort — it’s your routine.

Your body adapts fast.
And once it’s adapted, the workout that used to work for you stops creating progress.
Same exercises, same weight, same reps = same results.

Progress doesn’t come from doing more.
It comes from giving your body a new reason to change.

If you’ve been stuck doing the same routine for too long, I can build you a plan that actually moves you forward again.
DM me COACH and let’s get to work.

10/11/2025

Everyone wants to be further ahead — leaner, stronger, more successful.
But the body doesn’t care about your deadline.

Growth happens quietly — in the moments you stay consistent when no one’s watching.

You can force effort, but you can’t force alignment.

Some seasons are for pushing.
Others are for listening, adjusting, and letting things click back into place.

You’re not behind.
You’re just building roots.

Keep showing up.

03/11/2025

I think it’s about time I reintroduced myself.

I’m Andrew — I’ve been in the fitness industry for over a decade now.
In that time, I’ve seen it all… the quick fixes, the extremes, and the endless chasing of the “perfect physique.”

And yeah, I got caught up in it too.

I used to think that once I looked a certain way, I’d finally be happy.
But, even in the best shape of my life I still hated what I saw in the mirror.
Turns out, looking good and feeling good aren’t the same thing.

These days, my focus is simple: helping people find balance.
I give my clients structure, knowledge, and accountability — not so they can obsess over calories or live in the gym, but so they can actually enjoy their life and feel confident in their body.

Because when you build good habits, the results take care of themselves.
The goal isn’t to become shredded — it’s to have peace of mind.

You won’t see me constantly posting before-and-afters.
Yes, they’re great for business — but my priority has always been helping people feel comfortable in their own skin.
And truthfully, I still find it awkward posting my own photos half the time.

And since we’re being honest — I’m not great at social media.
I’ve hated it for years because so much of it feels fake and performative.
But I’ve realised that if I want to actually help people, people need to know I exist.
So I’m pushing myself to show up more, even when it feels uncomfortable — the same way I tell my clients to push through those first few weeks of training when nothing feels natural yet.

I’m still figuring things out.
I don’t have it all together, and I’m okay with that.
What I do know is that I care deeply about helping people feel better — physically, mentally, and emotionally.

If that’s something you’re working on too, then stick around — you’re in the right place.

29/10/2025

Final call for discounted coaching!

October offers are closing, and this is your last chance to join my coaching at a reduced rate - in-person or online.

Whether you want hands-on guidance in the gym or a flexible plan you can follow in your own time, I’ll build a structure that fits your lifestyle, keeps you accountable, and gets results you can sustain.

📍 In-Person – Unit 29 Fitness, Crowther, Washington (NE38 0AD)
📲 Online – Structure, support, and freedom to train anywhere

💬 DM me COACH to claim one of the final discounted spots before prices reset in November.

08/09/2025

You looked in the mirror and saw progress…
But that voice said, “It’s still not enough.”

You stuck to your plan all week - then binged when the scale didn’t move.

You hit a PB - and still told yourself you should’ve done more.

That’s not you failing.
That’s your inner critic - the part of you that whispers:

– “You should be further ahead.”
– “Everyone else is doing better.”
– “You’ll just mess it up anyway.”

It convinces you that no matter what you do, it won’t count.
And in fitness, it sounds like this:

– Miss one session → “I’m lazy.”
– Lose weight → “Still not good enough.”
– Notice progress → “It’s nothing.”
– Have a good week → sabotage it.

Here’s how you start shifting it:

1️⃣ Notice it — give it a name. Recognise when it shows up. That voice isn’t you.
2️⃣ Challenge it — would you say that to someone you love? Who decided it “wasn’t enough”?
3️⃣ Reframe it — perfection isn’t the goal. Consistency is what creates results.
4️⃣ Build a better voice — honest, respectful, grounded:
→ “I showed up.”
→ “This isn’t perfect, but it’s progress.”
→ “My worth isn’t measured by a scale or a workout”

Because the harsh inner critic isn’t who you are.
It’s a survival voice you learned.
And you can unlearn it.

This is what I help my clients with - not just training and nutrition, but the identity work underneath it all.
So they can build a strong body and a resilient mind.

💬 If this hit home, DM me COACH.
Let’s rebuild the way you speak to yourself

27/08/2025

Want to get strong, lean, and athletic in just 3 hours a week?

Here’s a simple 3-Day Full-Body Plan you can start today - with versions for both men & women.

💡 Includes:
✅ 3 complete workouts (strength, muscle, conditioning)
✅ Male & female variations
✅ Adaptations for beginner → advanced

👇 Drop a 🔥 in the comments and I’ll send you the full guide.

26/08/2025

Most people skip warm-ups… or do the wrong kind.

❌ Jog on a treadmill for 10 minutes.
❌ 20 minutes foam rolling.
❌ Random band circuits that don’t carry over to your lift.

Here’s the truth:
Your warm-up doesn’t need to be long. It needs to be specific.

👉 Do this instead (5–10 minutes max):

1. Raise – light movement (bike, skip, row).
2. Mobilise – dynamic drills for the joints you’ll use.
3. Activate – light band or bodyweight to “switch on” key muscles.
4. Potentiate – 2–3 crisp jumps or throws → then ramp-up sets.

That’s it.
Fast. Targeted. Effective.

Skip the warm-up → you risk weaker lifts, stiffer joints, and tweaks that stall progress.

Do it right → you prime your body to perform.

Save this — because a good warm-up isn’t wasted time. It’s an investment in results.

AJS Personal Training

16/01/2026

16/01/2026

14/01/2026

02/12/2025

28/11/2025

24/11/2025

10/11/2025

03/11/2025

29/10/2025

08/09/2025

27/08/2025

26/08/2025

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Monday	6am - 10pm
Tuesday	6am - 10pm
Wednesday	6am - 10pm
Thursday	6am - 10pm
Friday	6am - 10pm
Saturday	8am - 8pm
Sunday	8am - 8pm