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AR BODY F.A.T - Fit And Toned, Farnworth (2026)

21/12/2023

4 fat loss LIES!!!

Let’s be honest!.. most people already know how to drop fat / weight!

Yet why is it, people are still trying to cut out certain food types (carbs) refusing to eat after certain times or worse than all that, they’re still trying those fad crash diets!

Is it going to be fast?
No!!

Is it going to be difficult?
At times yes!

Is it going to be worth it?
100% Yes!!!

When you put the time effort dedication and hard work into yourself and enjoy the journey and the process, you start to see what you really can become and what you can really achieve!

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21/12/2023

MERRY CHRISTMAS 🎁

You can’t give anyone a better gift than having them be around the best version of yourself!

6 weeks only to achieve this madness of a change in her body

After gaining a lot of weight over time and having a huge cyst along with fluid on her ovaries sprinkled in with some endometriosis , we still bagged ourselves a incredible change🔥🔥

In 6 short weeks,
She became fitter, faster, stronger, confident, and managed to drop…wait for it…. A huge 25” (63cm) of fat!
MADNESS🤯🤯

For anyone reading this, who feels like they’ve lost their way, with themselves and or their confidence, then this is what had happened to this one right here.
Luckily she found me and then we found her!🤩

It’s never too late to start!!
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If you’re looking to make a change in 2024 drop me a message.

I’m running 2 x 10week transformation programs starting in the new year
Monday & Thursdays
&
Tuesday & Fridays

These will be running continuously throughout the year😀 so feel free to drop a message anytime

20/12/2023

Listen!!!

I’m seeing a lot of people on social media stressing about their diet on Xmas and what would they do? Because they don’t wanna get fat and they’ve heard they should do this or don’t do that….

Firstly stop listening to all them bum holes chatting the most 💩.
Going over your calories aka in the modern fitness realm as… ruining your diet on Xmas day is not the end of the world!

It’s 1 day out of 365 where you’ve allowed yourself to switch off, indulge and enjoy😀.

When you look back on pictures in 5/10or even 15 years time, you’re not gonna be like oooohhh😮‍💨 thank f**k i swerved those quality street in 2023… believe me it’s irrelevant.
It’s more about what you do on a consistent basis through the year that matters.

1 day off is going to ruin everything
The same way, not indulging on Xmas day isn’t going to give you the body you want!

So chill!!, stop listening and watching these people who say you🫵🏽 need to be doing this n that to make sure you stay on track. 🛎️🔚

Christmas is about spending time with family or loved ones and making memories.

There’s more to life than being on a perfect diet!

🫡💜

🎅🏽🐷

09/12/2023

Do we…..

10/10/2023

These are just some of the things I’ve seen and hear people ‘try’ to do to lose Fat…..

Fat burners
Diet pills
Skinny jabs
Juices
Endless cardio
Slimming world
Weight watchers
Detoxes…. And many others.

Some people will actually try ALL of these methods with no real lasting results and then say ohh it doesn’t work for me, my metabolism, my thyroid, my doctor… 🥱🥱….nope!
You just haven’t been in a calorie deficit for a sustained period of time, and carried out some of the necessary task along side it, such as…

Hitting daily steps
Drinking plenty of water
Exercise 3 x per week
3 meals / day with 30-40g Protein
Sleep 7-9hrs

People are willing to ‘try’ everything else apart from the actual methods that are proven.

Don’t fall for the fads,
Do the real work, get the real and lasting results!

Try Trying 👍🏾

12/09/2023

Still looking for a F**K to give🥱

👉🏽 In a world that's constantly judging and comparing, it's easy to feel overwhelmed and self-conscious about our bodies and fitness journey. But let me remind you of something important: YOU are the hero of your own story, and your self-worth should never be determined by someone else's standards.

Today, I want to try and inspire you to embrace the power of self-love and put yourself FIRST. Because when you prioritise your own well-being, you give off a confidence and positivity that's simply irresistible to others 💯

It's time to shift the focus from outside opinions to how you genuinely feel about yourself.
Remember, you are unique, with strengths and qualities that nobody else possesses. Embrace the journey towards your own personal goals and make fitness a celebration of self-care, rather than an avenue for seeking validation from others.

Let go of the pressure to conform to societies ideals.
Instead, dedicate your energy⚡️ to becoming the best version of YOU.
Believe in yourself and celebrate every milestone along the way, no matter how small. Every step forward is a testament to your dedication and strength, and that's a remarkable achievement!🫱🏾‍🫲🏼

So, I challenge you to rise above the outside noise and remind yourself today and every day going forward, that your worth is not come from someone else's approval. Your worth comes from within. 👍🏾

Embrace the journey. Embrace the process. Because it can be long and it can be tough, but it will ALL BE WORTH IT!

07/09/2023

A FEW DAYS OFF NEVER HURT NOBODY
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Having just come back from a stunning few days away😍☀️ I want to give my take on NO training whilst away.

Unless I’m away for more that 10days I will not train.
When I go away I like to be present where I am and just switch off from home life work etc..
As a Personal Trainer / Coach, People tend to find it strange that I don’t train whilst away😳

But here’s why taking a few days off from your training can have a positive impact on your body in several ways:

1. Recovery: Physical exercise places stress on your muscles, joints, and nervous system. Taking a break allows your body to recover and repair any micro-damage that may have occurred during training. This can actually enhance your overall performance and prevent the risk of overuse injuries.

2. Muscle growth: When you exercise, you create tiny tears in your muscle fibers. Rest days provide an opportunity for these fibers to rebuild and strengthen, leading to increased muscle growth and improved strength in the long run.

3. Mental rejuvenation: Continuous training can sometimes lead to mental fatigue and burnout. By taking a break, you give yourself a chance to recharge mentally. This can help you maintain motivation, focus better during workouts, and prevent training plateaus.

4. Improved immune system: Intense exercise can temporarily suppress your immune system, making you more susceptible to illness and infection. Resting gives your immune system a chance to recover and strengthen, reducing the risk of getting sick and aiding in overall well-being.
👍🏾

While taking a few days off can be beneficial, it's important to maintain a balanced approach. Too much time away from training or prolonged inactivity may lead to detraining effects, such as loss of strength and endurance. To maintain your gains during the time off, you can focus on other aspects of recovery, such as proper nutrition, hydration, and adequate sleep. Additionally, easing back into your training after the break can help you regain your momentum without jeopardising your progress.

I just want to re iterate, there’s nothing with training whilst away😅 if that’s you and that helps you be you then 🫡

05/09/2023

Average is the enemy of success!
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A quote I use a lot and something I always try and get instilled into my clients.

Here’s my thoughts💭 on how to treat this quote.
👇🏾👇🏾

Embrace Excellence: Mediocrity leaves us stagnant in a sea of sameness. Success requires us to push beyond our comfort zones and aim for greatness.

Challenge the Status Quo: Settling for average keeps us trapped in a cycle of limited growth and missed opportunities. To achieve success, we need to challenge norms, question boundaries, and strive for innovation.

Cultivate a Growth Mindset: Perceiving average as the enemy enables us to embrace a growth mindset. Embrace a belief that we can always learn, improve, and surpass our previous limits.

Aim High: Success demands aiming higher, reaching further, and pushing boundaries. Don't settle for mediocrity; focus on constant improvement and unleash your full potential.

Dare to be Extraordinary: Stand out from the crowd and embrace the extraordinary. Break free from average, and pave your own path towards a remarkable and fulfilling life.
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💡Remember, success is not found in the realm of average. Challenge yourself, embrace growth, and watch as you soar to new heights of achievement! 🚀

Rise Above Average, Embrace Success!

👍🏾

23/08/2023

(More of these)

If you want to change how you’re currently feeling and acting, you change to change what you’re doing.

Simple habit swaps to these, require minimal effort to add in to your current routine, yet they could yield massive returns in both your Physical and Mental.

Surely that’s got to be worth it 😀
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02/08/2023

😮‍💨

Gotta shout out camera man for this pic 📸 👌🏾

23/07/2023

Tomorrow belongs to those that prepare Today!! 🫡

Another fresh set of 7days inbound 🚀

You know that your life is busy, hectic, kids, dogs, work, school runs etc,

Use today to get as much prep done as possible, whether that be meal prepping, uniforms laid out, fueling your car etc….

Use today to get as much done as you can it’s going to stop or at least reduce your poor choices and stress.

Trust me, that Netflix series isn’t going anywhere!

Those that plan tend to win📈

17/07/2023

On Mondays we pull!!!

Short on time or working in pairs or 3s give this one a whack!!

(Warm up 5-10min back mobility dynamic stretches and then into a bit of erg work! Ski used today)

Main work!

4 sets pull ups leaving 3 in the tank each set

3 sets straight arm pull downs

Supersets
3 sets - Alt single arm pull down
Straight into
T bar row
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Rep range 8-15 with an increase in weight each set!

2nd Superset
3 sets - Wide grip cable row
Straight into
Db reverse flys!
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Again rep range 8-15 with an weight increase each set!

Finisher
10min ski aggressive!
Split how ever you like!

AR BODY F.A.T - Fit And Toned

21/12/2023

21/12/2023

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09/12/2023

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12/09/2023

07/09/2023

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23/08/2023

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17/07/2023

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