EST-Fitness

EST-Fitness I teach you how to lead a healthy lifestyle and to stay lean and fit through how we Eat, Sleep and Train! � Welcome to the EST-Fitness page. Spread the word!

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This post marks twenty years since I started my own fitness journey.Let me tell you a little about how it all happened.B...
07/03/2023

This post marks twenty years since I started my own fitness journey.

Let me tell you a little about how it all happened.

Before 2003 I spent my teenage years carrying excess body fat. This was a result of enjoying all of my mum's cooking but not moving around a lot.

At school I was never first choice for teams in PE. I was slow at moving and was always put into goals due to my size, but always caught the ball with my face and glasses. 🤦

Although I was a good character I never had a girlfriend. Anybody I was interested in ran a mile away.

2003, I was twenty years old and I decided enough was enough, it was time to change myself for the better.

I lost three stones (19kg) within six months of that year. Lost body fat and muscle unfortunately as I only did cardio machines at the gym and only ate half of mum's cooking. (She wasn't very pleased!)

2013 I was thirty years old. In the ten years I learnt how to lift weights properly and the benefits that came with it. I was later headhunted by a PT training company to do a PT course which I thoroughly enjoyed and qualified with a passion to help many people improve their health too.

2023, approaching forty years old. Another ten years have lapsed since being a qualified PT and Online fitness coach. Developed even more experience in training, coaching and people skills to help several hundreds of people change their body shape and life.

I'm grateful I have managed to improve my own health and the health of others whilst I am coaching and want to continue spreading this positivity in my future years.

I have grown older, wiser and stronger. My size isn't a body builder but a body that has a metabolic age ten years younger, with mobility to play with my kids, do DIY and carry lots of shopping home.

Time and patience... Two key ingredients to a lifetime of health and longevity.

Your training today will benefit your tomorrow.

Start today! 👍

"𝗕𝘂𝘁 𝗖𝗼𝗮𝗰𝗵, 𝗶𝘀 𝗶𝘁 𝗼𝗸 𝘁𝗼 𝗱𝗶𝗻𝗲 𝗼𝘂𝘁 𝘄𝗵𝗲𝗻 𝘄𝗲'𝗿𝗲 𝗼𝗻 𝗮 𝗱𝗶𝗲𝘁?"Have you ever asked that question?Or maybe you have had a friend ...
24/02/2023

"𝗕𝘂𝘁 𝗖𝗼𝗮𝗰𝗵, 𝗶𝘀 𝗶𝘁 𝗼𝗸 𝘁𝗼 𝗱𝗶𝗻𝗲 𝗼𝘂𝘁 𝘄𝗵𝗲𝗻 𝘄𝗲'𝗿𝗲 𝗼𝗻 𝗮 𝗱𝗶𝗲𝘁?"

Have you ever asked that question?

Or maybe you have had a friend decline going out with you because they are dieting and "can't" eat xyz during this time...

This is a pretty sad life and these types of diets will not last very long.

Why?

Because when you are dieting, you should be looking to two things:

1) to improve your health

2) to improve your relationship with food

Diets that require to to avoid a certain food group altogether might get you a result after a few weeks but the results are short lived because once you return to normal eating those calories will come back and so will the body fat.

Diets that require you to omit a certain food group will strike fear and guilt. So you'll feel guilty even looking at that croissant or pasta.

No, no, no... That's not the way forward.

If you want long term results, you need a lifestyle that allows you to eat whatever you want but also the mindset to decifer how much if it you should eat.

In one simple phrase

"𝙔𝙤𝙪 𝙘𝙖𝙣 𝙚𝙖𝙩 𝙖𝙣𝙮𝙩𝙝𝙞𝙣𝙜, 𝙗𝙪𝙩 𝙮𝙤𝙪 𝙘𝙖𝙣𝙣𝙤𝙩 𝙚𝙖𝙩 𝙚𝙫𝙚𝙧𝙮𝙩𝙝𝙞𝙣𝙜."

This is what we teach all EST-Fitness clients. Nobody should be deprived of any food or snacks they want to eat, but they learn how to decide what/when to eat that will help them stay on track to their fitness goals. 👍

P.s. this Risotto in white wine, garlic, king prawns and pistachio was Delicious!! 👏

20/02/2023

I hope this helps somebody out there who is new to training, in particular for barbell squats.

The gyms are busy right now and if you are new you might not yet be acquainted with the best practice on how to barbell squat efficiency.

If you have been squatting for a few weeks perhaps you are interested in learning how to barbell squat like all the other big boys and girls do.

Here is one tip for you before you even get close to the rack...

Always squat whilst facing towards the rack, no face away from the rack!!

This video explains the reasons why.

I want you all to have a safe time squatting and getting healthier and fitter. Not do anything silly that might hurt yourself or others.

There is no music with this video as it's longer than 90 seconds but that's OK, just listen to some safety warnings that Uncle Gordon is teaching you. 😉

For anymore questions on exercise, training or fitness in general drop them down on the comments section or send a DM and I'll get back to you.

Remember, lift to live! 💪

16/02/2023

Client spotlight this week is on Beth who shares her journey so far, from losing 18kg on bodyweight and struggling to hold 6kg dumbbells to recently bench pressing 40kg for reps.

Beth's story shows us many things:

1) 𝙒𝙚𝙞𝙜𝙝𝙩 𝙡𝙤𝙨𝙨 𝙙𝙤𝙚𝙨𝙣'𝙩 𝙢𝙖𝙠𝙚 𝙮𝙤𝙪 𝙬𝙚𝙖𝙠

(You just need to learn how to lift properly to get stronger)

2) 𝙇𝙞𝙛𝙩𝙞𝙣𝙜 𝙬𝙚𝙞𝙜𝙝𝙩𝙨 𝙙𝙤𝙚𝙨𝙣'𝙩 𝙢𝙖𝙠𝙚 𝙮𝙤𝙪 𝙗𝙪𝙡𝙠𝙮

( has dropped from size 12 to size 8 whilst growing stronger.)

3) 𝙆𝙣𝙤𝙬𝙡𝙚𝙙𝙜𝙚 𝙬𝙞𝙡𝙡 𝙝𝙚𝙡𝙥 𝙮𝙤𝙪 𝙪𝙣𝙡𝙤𝙘𝙠 𝙮𝙤𝙪𝙧 𝙥𝙖𝙨𝙨𝙞𝙤𝙣 𝙚𝙫𝙚𝙣 𝙢𝙤𝙧𝙚

(Find a coach who explains how things work and why they work, and you'll learn to trust the process and trust them!)


If anybody is wanting to improve their health and fitness, be it weight loss or strength gain and is looking for some guidance, my coaching slots are available to take you on your journey.

For all coaching enquires fill in the Coaching Enquiry form (Link in bio) or send me a DM with the word 'BETH' and I'll be in touch with more info! 👍

Hiring an experienced personal trainer will help you improve your health and fitness with effective workouts and exercis...
19/10/2022

Hiring an experienced personal trainer will help you improve your health and fitness with effective workouts and exercises that are suitable for your body type and your fitness goals.

PT Sessions will take place in a private rooftop studio in the city centre of Glasgow.

This studio space is ideal for beginners who are looking to start a fitness journey but unsure where to begin or have questions whether they're doing it right.

It is also suitable for intermediate and experienced individuals who want to train without having to queue for equipment.

Working with an experienced PT will help you avoid injury and avoid wasting time. You will be pushed to your potential to make sure you get the most of all your workouts.

I am a friendly, patient and understanding personal trainer who will explain everything to you to help you get the results you desire without crash dieting and putting the weight back on after losing it.

Send Message to enquire for more info on the first session FREE!

13/06/2022

It's not always easy to track your food intake if you're visiting friends and family.

More often than not they are happy you're over for lunch or dinner and prepare a feast just for you and you might over indulge.

Here are four things to consider when you are next at family dinner* which will help you choose what food to put into our plate and essentially into your month.

Consider these points and you will stay mindful without leaving bloated and over consuming calories.

(*or in fact, can be applied to any social setting where you do not have control of the cooking).

1 - Where/ which is the protein?

Always choose a protein source first.
Protein helps keep you fuller for longer (satiety) and helps maintain muscles.

Protein examples: chicken, beef, eggs, tofu etc 🍳🍗🍖

2 - Where is the vegetable/ salad?

Vegetables bulk up your plate and your tummy. Increases satiety and helps with digestion! 🥗

3 - Is it baked, grilled or fried?

Baked and grilled versions gives you least calories. Fried versions is always more fattening and calorific. 📈

4 - Do I need all this sauce?

Sauces can add more flavour. But you can scoop out the meat from the sauce and keep it minimum. The sauce is already in the meat.

As for salad dressing, ask for it to be put on the side and just dip it in or in fact just toss it away! 🗑️


If you found this useful please Like and Save this post for future reminder, or Share with a friend!

Follow for more practical content to improve your health and fitness.

Have a great week ahead! 😎

Client Duncan has just reached his second milestone!20kg weight lost since he started his fitness journey through our on...
16/04/2022

Client Duncan has just reached his second milestone!

20kg weight lost since he started his fitness journey through our online coaching program.

👍👍

In just over six months Duncan has gone from being sedentary working from home to keeping an active lifestyle.

The transition wasn't overnight of course.

Along the process Duncan picked up new habits like making an effort to go for a walk, sometimes before work, sometimes after work. Even both!

Duncan learnt the importance of portion control and the nutritional value of food groups so he know which foods he can eat lots of and which he has to eat less often.

One thing about being a busy dad us Duncan needs to keep a schedule to keep track of all activities that require his attention.

This falls in line with EST-Fitness coaching as we promote looking ahead and planning your days so you can stay in control of your life which maximize productivity and minimize stress.

The EST-Fitness online coaching program is much more than giving you a training and nutrition program.

We educate you on how to best put these into practice and how to get the most benefits out of them. Most importantly how to get the results you are after.

***

As you can see Duncan is a much happier and fitter man now and feels more in control of his health and life situations.

If anybody else has been feeling unfit, lethargic and unhealthy... this too can change.

You need to give yourself that chance to step out to the unknown and discover there is more to life than how you are feeling right now.

You are only one decision away from a fitter, happier you.

You are only my one DM (direct message) away from making positive changes.

If this is you... I want to help you, like I have helped all my clients.

Send me a DM with just the word 'Hi' and I will chat with you how this can work for you too.

It's just that simple.

Speak to you soon! 👍

Adventure time!!It's time to announce that this will be my final week at The Gym Glasgow West End.I still remember it wa...
22/03/2022

Adventure time!!

It's time to announce that this will be my final week at The Gym Glasgow West End.

I still remember it was almost eight years ago when I got my qualifications and got my first PT job at and worked with some amazing clients and helped them improve their health and fitness. Some stories and testimonials have been life changing. 🙂

My passion for helping people has developed so much in the past number of years and it gets more and more fulfilling as I see clients level up their health, change their physique and build stronger confidence and mindset. 💪

I now move on to developing my coaching business and deliver top class service to clients through my online coaching platform.

I'm excited for this move as it allows me to reach out to more people and help them get top class results in a shorter space of time. Whilst showing people the framework to the success they're been longing for.

Already many clients are reaping the benefits and seeing the changes. It is time to level up some more!

I want to thank .moir and for mentoring me back in the days.

Thanks to and for being the place I developed my craft.

And all the staff and PT and clients who've been part of my fitness journey throughout. (Too many to name). Not to forget my better half for the continuous support and creative ideas as we drive things forwards.

See you around soon!!

🙏❤️

Have you tried to lose weight but find it difficult?Do you seem to default and find yourself back to square one?Here are...
02/03/2022

Have you tried to lose weight but find it difficult?

Do you seem to default and find yourself back to square one?

Here are 5 reasons why you are repeating the process again and again.

Tips to break out of it:

1. Give yourself a few days, even a few weeks for body to adjust to the changes you've implemented. Have realistic expectations to avoid yourself feeling depressed if the scales don't go down immediately.

2. Healthy foods still contain calories. Eating lots them them don't make you any healthier but increases your caloric intake. Eat in moderation.

3. Tracking your calories is the best and most accurate way to ensure results. It brings awareness of the food you eat and the impact it can have on your body. If you don't track calories then use another method to help gauge portion control.

4. Don't give up just because after a few weeks things are not going as fast as you'd like. This is a journey, a process, not a race. Mentally pressing that reset button just sets you back and will cause future frustration.

5. If you really want something and you see the value in it you will work for it. No matter what people around you say or do. When your decisions and choices change your body will also follow.

If you found this helpful, please remember to Like (Double-tap), Save and Tag any friends who this might be useful to also! 💪🏼😎

Monday was yesterday.Monday Blues are over.It's time to get to work.Here is a truth I'll share with you this Tuesday.The...
01/03/2022

Monday was yesterday.

Monday Blues are over.

It's time to get to work.

Here is a truth I'll share with you this Tuesday.

There are no miracles.

Let me say that again.

There are no miracles when it comes to health and fitness.

Many people want to achieve a better body.

They want to be healthier and avoid chronic health issues.

But they want to do it quick.

So they rely on "shortcuts" to this.

Diet pills.

Diet shakes.

They expect to get the results they are after through a magic solution.

Truth is, it doesn't work like that.

Quick fixes don't exist when it comes to your health and fitness.

Without some planning, some hard work, you can sit there all day and drink all the slimming teas that you want, but in the end nothing changes.

Instead of relying on quick fixes, what you need is some structure to get you started.

You need a plan that promotes longevity.

You need realistic targets and a sustainable lifestyle change that allows you to understand what you need to do and why you are doing it.

Once you have these things in place it makes the journey a lot more enjoyable.

You will naturally want to get up and grind.

Not gonna lie, it's not always easy, there will be days you don't feel like it, there will be days you fail.

But having a plan that you progress through will bring you pride.

You know you earned your results and nobody can take that away from you.

When diet shake companies go bust it won't affect your results.

When slimming teas are banned you won't care as you have your own plan of success.

For anybody who is finding it difficult to train today, remember, you are your own miracle. Make it happen!! 💪💪

24/02/2022

Sandhya joined EST-Fitness with two goals:

Weight loss
Strengthen lower body (after previous injuries).

Within five months she lost 7.5kg (over a stone) in weight.

She learnt how to turn her traditionally high calorie Indian meals to lower calories equally delicious alternatives.

She's picked up knowledge and confidence within the gym and now has improved her energy to play with her six years old son. 👍

Watch this testimonial to see how Sandhya progressed in her journey with

***
If anybody is also interested in making a change to their health and overall fitness.

If anybody is wanting to improve their body shape.

If anybody is looking to gain strength and self confidence, then head to the link in my bio and fill out my Coaching Enquiry form.

I will be in touch and will discuss with you how I can help you too! 👍

Sandhya was looking for help with weight loss and strengthening her lower body after previous knee injury.She had hesita...
24/02/2022

Sandhya was looking for help with weight loss and strengthening her lower body after previous knee injury.

She had hesitations as previous diets she tried yielded little to no results and ended in weight gain again.

There was no deep route education and no mindset shift.

Due to knee injuries she was unsure which workouts would work for her and afraid some exercises might hurt her again.

Copy and paste workouts would not work. Only a bespoke training plan would help her build strength and confidence.

Due to years of cultural cooking and the Asian palate, Sandhya was making delicious meals but usually high in calories.

Our coaching offered alternatives to her cooking lower calories but higher protein recipes that was enjoyed by the family.

In less than six months Sandhya has lost almost ten kilograms and has found a new passion in attending to the gym and working out, lifting weights and spending less time binge watching TV every night.

The only downfall is Sandhya has had to buy new clothes and Asian suits for her family events as her body shape has changed so much! 👍

***
Later today we will share Sandhya's video testimony where she'll share what she's learnt from her time with 💪

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