Andy Clements Fitness

13/07/2024

The first 2 weeks at have gone by in a flash. Thanks to all the awesome 1-1 ladies and gents I've had the pleasure of working in the place with so far.

A few really cool things in the pipeline - our second personal trainer starting in the coming weeks and small group sessions being introduced which I'm really excited about.

Roll on another week 🙏🏻

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10/04/2024

⚠ New YouTube Video Just Dropped!

Knowing how long to rest between sets in the gym can be really confusing. The advice you get on the internet is conflicting and overwhelming. In this video, we provide a nuanced approach to resting based on your goals, experience and skill level. Check it out here:

Rest times in the gym are a tricky concept. Some people think you should rest a long time to fully recover, whilst others think you should rest a short time ...

02/12/2023

I get it.

The fitness industry is filled with PTs, coaches and influencers vying for your attention - and they all seem to want you to do different things.

In a marketplace filled with thousands of people screaming to be looked at and listened to, it can be hard to know who to trust.

You need someone with experience. Someone who's been in the industry for 14 years and hands on with clients for 10. Someone who's been educated by the best minds in the industry and is on a lifelong mission to keep upgrading their skillset. Someone who actually gives a s**t about their clients.

I started this health and fitness journey in 2009, and made it a business in 2014. In that time I've worked with hundreds of men & women, spending more than 10,000 hours on the gym floor helping people on a 1-1 basis.

Working with everyone from competitive athletes to every day men and women just trying to look, feel and move their best.

I started a podcast to share my knowledge for free, which at the time of writing has been downloaded over 27,000 times across 77 different countries.

Now, I'm working with a select group of people in my private coaching program, the Body Composition Blueprint.

If you'd like to learn more, just send me a DM and let's chat.

02/12/2023

If you're feeling tired of the constant crash diet/binge eating cycle, or you just want to look in the mirror and feel good about what you see, this post is for you.

For over a decade, I've made it my mission to help men and women in my local area look, feel and move their best, without spending an age in the gym or sacrificing their entire social life.

These were, in the most part, normal, every day people with every day problems and responsibilities, just like you. They didn't have all the time in the world to sacrifice to meal prepping and running on treadmills. They had jobs to go to, bills to pay and kids to pick up from school.

Now, using the tools and skillset I've honed over the last 14 years, I have released my newest coaching program, the Body Composition Blueprint.

The purpose of this program is simple:

To improve your quality of life by helping you look, feel and move better than you ever have before.

Here's how we'll do it...

🏋‍♂️ Personalised training programs, tailored specifically to your needs & biomechanical makeup

🍚 Personalised nutrition approaches, tailored to your goals and digestive health

💉 Functional bloodwork analysis, gut health protocols and utilisation of your personal biofeedback markers to help inform our recommendations for the best possible results

💻 An online education portal, including a 6 week onboarding course to educate you on the most critical lifestyle habits to upgrade your health & body composition

📖 High protein recipe books & eating out guides, to help alleviate the boredom of healthy eating and maintain your social life without going "off plan"

👥 A purpose driven community, where we all strive for the same goals and support each other along the way

💪🏻 Exclusive 1-1 coaching, support and accountability to help you keep moving towards your most important goals

If this sounds like something that could help you, send a DM and let's talk about getting you started on the Body Composition Blueprint.

02/12/2023

Over the last decade, we've had some pretty awesome things happen to some pretty awesome people.

Instagram limits results to 10 pictures per post. But I could post 100 here.

These people, every single one of them, have been an absolute pleasure to work with and watch their lives change.

The most rewarding part of what I do is having the privilege of seeing the amazing impact it has on people's lives.

The newfound body confidence to wear what they want to wear, instead of hiding behind the baggy hoodies.

The regained energy so they can play with their kids and not miss out on the best moments of their lives for being too unfit, stressed or tired.

The relief when they finally break that lifelong cycle of crash dieting and binge eating.

The weight loss, muscle growth or increased fitness is great.

But it's the impact those things have on your life, that's the real benefit of what I have the privilege of doing for a living.

If you want to be the next success story, drop me a DM to find out more about the Body Composition Blueprint 💪🏻

06/09/2023

With the first proper fat loss diet I've done for a few years drawing to a close (I didn't wanna be chubby for my 30th, not even sure why), here's a few thoughts I've had about the whole "dieting" process...

1️⃣ If you're gonna stick to it, the reason you're doing it has to be more important than the reason for eating a whole cheesecake whilst watching cash in the attic.

2️⃣ The programme needs to be strict enough for you to get results relatively quickly (so you stay motivated), but not so strict that you hate your life and can't wait to eat that whole cheesecake.

3️⃣ Honestly, no one else gives a s**t what you look like. Do a fat loss diet for your health, your self confidence, your psychological wellbeing, your s*x drive, whatever - but don't do it for the approval of anyone else. They're really not arsed. And that's OK.

4️⃣ What worked on week 1 won't work on week 10. The more weight you want to lose, the more you'll have to keep progressing your output or regressing your input.

5️⃣ 3 days of "being good" and 4 days of "being bad" won't work. Find something you can do every day, even on weekends, and do it every day, even on weekends. Going out and enjoying yourself is fine, but it's always a trade off. The more often you break the chain of consistency, the longer your fat loss is going to take.

If you're struggling with this I wrote a blog that goes into more detail. It's on my website, it's free, no email sign up or anything. Just click the link below:

https://andyclementsfitness.co.uk/2023/08/28/20lbs-case-study/

06/09/2023

With the first proper fat loss diet I've done for a few years drawing to a close (I didn't wanna be chubby for my 30th, not even sure why), here's a few thoughts I've had about the whole "dieting" process...

1️⃣ If you're gonna stick to it, the reason you're doing it has to be more important than the reason for eating a whole cheesecake whilst watching cash in the attic.

2️⃣ The programme needs to be strict enough for you to get results relatively quickly (so you stay motivated), but not so strict that you hate your life and can't wait to eat that whole cheesecake.

3️⃣ Honestly, no one else gives a s**t what you look like. Do a fat loss diet for your health, your self confidence, your psychological wellbeing, your s*x drive, whatever - but don't do it for the approval of anyone else. They're really not arsed. And that's OK.

4️⃣ What worked on week 1 won't work on week 10. The more weight you want to lose, the more you'll have to keep progressing your output or regressing your input.

5️⃣ 3 days of "being good" and 4 days of "being bad" won't work. Find something you can do every day, even on weekends, and do it every day, even on weekends. Going out and enjoying yourself is fine, but it's always a trade off. The more often you break the chain of consistency, the longer your fat loss is going to take.

If you're struggling with this I wrote a blog that goes into more detail. It's on my website, it's free, no email sign up or anything. Just click the link below:

https://andyclementsfitness.co.uk/2023/08/28/20lbs-case-study/

28/08/2023

Do you struggle to lose weight when you're prepping for a holiday?

With lots of us jetting off to warmer climbs for a late summer holiday soon, I thought I'd share my process of doing the same thing. That way, even though you shouldn't copy what I do (we are different people with different requirements!), you can see my thought processes and understand the major principles involved with setting up a successful and sustainable fat loss programme. I hope this helps:

How I Dropped 20lbs of Body Fat for a Holiday It’s holiday season. The time where we all frantically diet and exercise like our lives depend on it. But is all that panic really necessary? After almost 10 years working with clients, I see the same patterns year after year. 6 weeks before a holiday

23/09/2022

There's around 9 years between these photos (September 2013 - September 2022), and the before photo was the one I took when I decided to start taking my training "seriously" (lol).

I can't say I'd been training prior to that, but I had been attending gyms and fu***ng around a few times per week for a good 4 years before that was taken (you know, 16 sets of bicep curls then straight to McDonald's for "post workout recovery" sort of thing).

Anyway, the time that separates these two images contained within it a lot of failures, injuries, setbacks, mistakes made and lessons learned. There are a number of reasons I progressed over that time - education, personal experience, professional experience, knowing some very smart & helpful people... but the most important factor was that I just kept doing it.

Week after week over the last 9 years I showed up to the gym and moved objects of various weight around in space. Then I went home and endeavoured not to eat like an unsupervised 5 year old (I didn't always manage this). Yeah, when I learned that some of the stupid s**t I was doing was wrong I changed it for less stupid s**t. But the fundamentals of just doing the work over time stay the same.

If you're interested in changing your body, become less focused on the 12 week diet (although this can be a great starting point) and more focused on making the right things part of your habits and routines.

You don't have to eat like a rabbit or train like an athlete. But you probably should make some kind of effort with some kind of consistency, and be patient. Easier said than done, but the main reason for people's fitness frustrations IMO :)

29/08/2022

This is one I forgot to share from a few months ago - Jonathan's 12 week results 🙌🏻

Jonathan approached me earlier this year to try and get a handle on his eating, improve his energy levels, sleep and recomp his body.

He's one of the nicest blokes I've met and it was an absolute pleasure helping him change his body for the better 🙏🏻

05/08/2022

It's been a little while since I recorded a podcast episode but today I set that right by recording a little something on different types of training (featuring a story about me being stupid). It's available on all platforms, just search "master your body podcast" wherever you like to get podcasts. The link for the Spotify version is here:

https://open.spotify.com/episode/5w1HoBQ7E42iKwLD0jrmZb?si=I-4f4wCOTSCJB0P9SZI3OQ&utm_source=copy-link

Listen to this episode from The Master Your Body Podcast on Spotify. After a temporary hiatus from podcasting I'm back - and I'm kicking things back off with a story about how I've been a du***ss again. We're talking about progressive overload, and if you can ever go too far with that principle when...