Pop-up Fitness

Pop-up Fitness I mentor gym beginners to become fully fledged gym pros helping them drop fat and gain muscle. “I help clients cut the cr!

p and get amazing results”

VIP coaching programs both in-person and online. In-depth nutrition advice and meal planning

I am a friendly personal trainer no screaming or shouting here at PopupfitnessEngland instead we choose to teach you all the tools you need to have long-lasting results. On average most clients lose between 8-29 kg and gain lean muscle , confidence and more importantly the TOOLS to change.

18/06/2026

Two things most people don’t know about their lats…

Your lats (latissimus dorsi) are one of the biggest muscles in your upper body.

Their main jobs are:

✅ Pulling your elbows down towards your waist (think lat pulldowns and pull-ups)

✅ Pulling your arms back from in front of you (think rows)

When developed properly, they help create that wider V-taper look and contribute to overall upper-body strength.

The biggest mistake I see?

People trying to pull with their arms and shoulders instead of their lats.

Common causes include:

❌ Rounded shoulders throughout the movement

❌ Shrugging the shoulders up towards the ears

❌ Failing to set the shoulders before starting the rep

A simple cue is to think about putting your shoulder blades into your back pockets before you start pulling.

Although lat exercises seem simple, your lats don’t work alone.

Your rear delts, traps, rhomboids, biceps and forearms all assist in pulling movements, which is why good technique is so important if you want to maximise lat engagement.

Remember:

Don’t focus on moving the weight.

Focus on driving your elbows where they need to go.

Your lats will do the rest 👊

11/06/2026

PTs aren’t there to motivate you.

I know that sounds controversial when Instagram is full of coaches high-fiving clients, screaming in their faces, and acting like motivation is the answer to everything. It’s all bull s**t

But motivation is unreliable.

Some days you’ll feel motivated.

Most days you won’t.

A coach’s job isn’t to be your personal cheerleader.

A coach’s job is to teach.

Teach you how to train.

Teach you how to eat.

Teach you how to make decisions when life gets busy.

Teach you enough that you don’t need someone standing next to you every second of the day.

That’s why I ask clients questions.

“How much does the bar weigh?”

“What exercise are you doing?”

“What muscles are you trying to work?”

Because if you’ve been shown something 50 times and still don’t know why you’re doing it, you’ve not been coached.

You’ve been babysat.

The best coaches don’t create dependent clients.

They create capable ones.

Because eventually motivation fades.

Knowledge doesn’t.

03/06/2026

New equipment at Snap Frimley 🔥

The 45-degree hyperextension is a simple piece of kit that delivers serious results when used correctly.

Muscles worked:

✅ Glutes (bum)
✅ Hamstrings (back of thighs)
✅ Lower back

The biggest mistake I see?

People turning it into a back curl instead of a hip hinge.

Common mistakes:

❌ Rounding and curling through the spine
❌ Using momentum instead of controlling the movement
❌ Setting the pad too high or too low instead of lining it up with the hips

How to do it properly:

👉 Keep a neutral spine
👉 Push your hips back as you lower down
👉 Drive your hips through to come back up
👉 Squeeze your glutes at the top

Done correctly, this machine is fantastic for building a stronger posterior chain, improving hip hinge mechanics and adding strength to movements like deadlifts and squats.

Simple machine.

Big results.

Give it a go next time you’re in the gym 👊

16/05/2026

Proud is an understatement.

Here’s a story about actually doing what you say you’re going to do…

A client/friend came into a session saying:“I want to do a marathon.”

Now realistically, he’d only just started his fitness journey and was still struggling with building habits… so I managed to convince him to start with a half marathon first.

We set the intention:I was going to do it with him.

Originally there were 4 of us signed up.

But then life happened…Excuses happened…January motivation disappeared…

And suddenly it was just me and one other guy left.

Then race day came.

He dropped out too.

So it was just me.

Old me probably would’ve found a way out.Made an excuse.Said “next year.”

But at the start of this year I promised myself I was going to become a better man.

Part of that means doing what I say I’m going to do.

Because so many people talk…So many people announce goals…And never follow through.

Was it painful?Absolutely.

Was it worth it?100%.

Because sometimes the biggest win isn’t the medal…It’s proving to yourself that your word actually means something.

14/05/2026

If your coach doesn’t truly believe in what they’re teaching… it’s very hard to get real progression.

Richard has now lost over 44lbs and today I’m teaching him about stretch partials so he can squeeze every last bit out of a set safely and effectively.

Now before people say “that’s just ego lifting” — there’s actually science behind it.

When you train a muscle through a deep stretched position under load, you create huge levels of mechanical tension — which is one of the main drivers of muscle growth.

Stretch partials are basically those extra controlled reps at the hardest stretched part of the movement once full reps are no longer possible.

For example:

Bottom half of a leg press

Deep stretch on a chest press

Lengthened position on a pulldown

Why does it work?

Because muscles seem to grow really well when challenged in the lengthened position under fatigue.

This creates:✅ More tension✅ More motor unit recruitment✅ More stimulus without always needing more weight

But the key word is CONTROLLED.

Not throwing weights around like a lunatic for TikTok views.

Real coaching is explaining:

Why you’re doing something

When to use it

And who it’s appropriate for

Because intensity without understanding is just noise.

44lbs down and still learning, progressing and improving 👊
frimley

12/05/2026

It’s been a long journey but I’m loving learning about breath work how simple but how complex it really is

None steps back and things ow s**t I’m not breathing correctly because it’s automatic so we think

Just for you to have true emotional and physical control it’s simple as breathing correctly for the situation your in

Box breathing for helping to cope with emotions and stress

Heavy breathing for readying the nervous system and giving energy

Something so simple but so complex and that is why my next journey is breath work giving back some of the things I have learnt over my own self development

The breath work collective is my new passion along side giving people physical wellness with exercise I’m providing mental stability and control with breath work

Fancy joining me drop the word breath bellow

19/04/2026

For the last 9 months, I’ve been working on my next chapter…
figuring out how I can serve my clients better.

A lot of soul searching led me to something simple — but powerful:

Breathwork.

Not trends.
Not gimmicks.
Just learning how to breathe properly.

That led to the creation of:

Deep Breath Society.

Most people live in a constant state of stress…
and don’t even realise it.

Always “on.”
Always rushing.
Never truly switching off.

Deep Breath Society isn’t about escaping stress.
It’s about learning to control yourself under it.

What proper breathing can do:

✅ Lower stress levels
→ Better sleep, better food choices, better emotional control

✅ Increase alertness & performance
→ Using faster breathing methods to stimulate the system

✅ Lower heart rate & improve recovery
→ Helping your body actually switch off when needed

✅ Create space in your head
→ So you can respond to life instead of reacting

Because the truth is…

You can go weeks without food.
Days without water.

But without breath?

You’ve got minutes.

I’m running a completely free 30-minute class to introduce you to it.

No fluff.
No weirdness.
Just learning a skill most people have never been taught.

🔥 CTA:

Drop “BREATH” below and I’ll send you the details 👊

Address

Frimley
GU248JB

Telephone

+447828541294

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