Andrew Whalley Fitness

03/02/2026

If you train 3 or less days a week you'll benefit from doing full body workouts. The frequency of training is perfect to build muscle and get stronger and you accumulate volume on each muscle group through the week.

Ideally you'll have a day off the weights in-between. If you can't do that or you want to train more than 3 times a week then an upper/ lower body split is a good option. You alternate between training your upper body and legs/core on the next day. That allows each set of muscles 48hrs rest to maximise recovery.

There are a few different nuances with training splits but that's a good rule of thumb.

Here is one of my full body sessions currently. I'm training less at the moment because I want to improve my running.

I've left the original audio so you can sample my awesome music taste

31/12/2025

And with the last hour in the studio in 2025 drops a new piece of equipment 😍

The colours might not be quite on brand but all my clients can look forward to super strong legs in the new year with the leg extension/leg curl machine 💪

Happy new year 🍾🥂

15/11/2025

You don’t need to cut out all your favourite foods to make progress.
You don’t need to suffer through a diet you hate.
You just need balance, consistency, and a plan you can actually stick to.
Enjoy the foods you love — just manage how much.
That’s how you build results that last. 💪

16/10/2025

I love lifting like they say you shouldn't on manual handling courses

14/10/2025

Keith and Jenny came to me to improve their strength and stamina and build a bit of muscle and are a pleasure to train together.

We have found a format and exercises that suits both of their needs and they are definitely stronger, have more stamina and are enjoying the sessions 💪

If you're need guidance, knowledge and/or accountability to reach goals or to just feel a better in yourself then drop me a message and get you well on the way

23/09/2025

PT isn't just about training hard and eating enough protein. There has to be an enjoyment element to it even if you don't enjoy the exercises.

Karen and show up with a smile (almost) every session 😂, push hard and are a pleasure to train, even if their memory of how many reps they're doing is as good as my counting to 10

I currently have a little bit of availability so if you want to start training to be a better you then get in touch

20/09/2025

Don't just weigh yourself once a week and expect to know what's going on. Do it more regularly and plot it on a graph (lots of apps do this)
Ignore day to day fluctuations and look at medium to long term trends.

Adjust your nutrition to suit.

12/09/2025

My thoughts on this post from the local parish council.

In this country, over 25% of children are overweight — and yet our Parish Council has decided to close a well-used community asset that directly supports children’s health, recreation, and wellbeing.

Yes, a public consultation is promised for next year, but what about the children and families who use this space every single week? Where do they go in the meantime? Exercise, play, and safe spaces for young people can’t simply be put on hold.

I use the MUGA weekly with my children. It’s not just about fitness — it’s where we bond, talk about life, and give them a positive outlet. Taking this away isn’t just closing a facility, it’s taking away opportunities for connection, health, and growth for so many.

This decision sets a worrying precedent: if one complaint can remove a vital community resource, what’s next? The council should be protecting and investing in spaces that benefit the many, not taking them away because of the few.

A sad day for Chapel, the acts of the few leave so many without. I do believe this Parish Council had no other decision other than this one. Legal costs to the community have exceeded anyone’s expectations. I’m afraid to say with this ruling I feel nothing and no one is off limits and a precedent has been set.

10/09/2025

You don't fall off the wagon. You are the wagon, keep it rolling.