AFPT

18/09/2026

Viral Chocolate Fluff

I will be making this again, it’s like a hybrid of chocolate whip and ice cream and has so many options all coming in very low calorie.

🧑‍🍳 Ingredients
50ml milk
½ frozen banana (full banana if you want a bigger banana taste)
30g Chocolate whey (other flavour for different taste)
2 tsp cocoa powder
20ml sugar free maple syrup
150g ice cubes

📖 method
Put everything in your food processor and blend for 5 minutes until everything is mixed together and ice broken up.

It goes so light and fluffy. This recipe is for 1 massive serving! I’ve made it split over two portions. You can mix the flavours around; I will be making a full banana batch next.

Mistakes to avoid – peel banana before freezing! Trying to take a banana peel off when frozen wasn’t fun.
MyProtein affiliate link for sugar free syrup, don’t forget FretwellCC discount code - https://creatorlink.shop/46ihsr5

Recipe Credit goes to a mixture of accounts I’ve seen this on.

17/09/2026

It was great to see a few more SGPT clients trying out the group exercise classes yesterday.

Don't forget your membership package is for 1, 2 or 3 SGPT session a week & all group exercise classes.

That way you can give those muscles 3 resistance sessions a week in the gym or boost your cardio and conditioning with burn and hybrid.

AFPT Timetable for Personal Trianing, SGPT (Small Group Personal Training) and Group Exercise Classes.

15/09/2026

We’re into the last 4 months of Training Rewarded Events. There are currently 11 medals waiting for collection on completion of the challenge and plenty more up for grabs. Remember all events are £5 with £2.50 going to charity.

https://www.adamfretwellpt.co.uk/trainingrewarded

14/09/2026

MyProteins impact week is coming to a close with up to 35% off most lines and nearly 70% off some clothing lines.

Use FretwellCC to boost the discount.

Affiliate link below -

Feel empowered with Myprotein. Shop premium supplements and gym & workout clothes from the UK's No.1 sports nutrition brand to support your goals.

11/09/2026

Viral Breakfast Crumble

I’ve made this so many times already with different combinations of fruit and seed/flavour combinations. Once you’ve got a basic recipe that you can do easily you can play around with so many variations.

🧑‍🍳 Ingredients
500g – frozen berries (what ever mixture you like)
2 tps – chia seeds
180g – rolled oats
3 headed tbsp – runny nut butter (peanut, almond, cashew, what ever you enjoy)
3 heaped tbsp – sugar free maple syrup
2 – egg whites
Yoghurt to top

📖 method
Place frozen fruit into oven proof dish and add chia seeds. Mix together in a bowl the rolled oats, nut butter, maple syrup and egg whites. Then place over the top of the berries and bake at 160c fan for 20-30 minutes until golden topping.
For breakfast I scoop out 1/6th of the crumble into a bowl and microwave for 90 seconds then top with a big dollop of yoghurt.
Variations – mixing up your peanut butter with other nut butters, changing the seed mixture around, I like to add cinnamon into the fruit layer. Then the yogurt can be Greek natural, “protein yogurt”, add whey to your yogurt for a bigger boost or even having Kafia.

MyProtein affiliate link for sugar free syrup, don’t forget FretwellCC discount code - https://creatorlink.shop/46ihsr5

Recipe Credit goes to hundred of accounts I’ve seen this on.

10/09/2026

This weeks viral meal features MyProteins Sugar-Free Syrup as part of a breakfast I've made at least 5 times already. Keep an eye out tomorrow evening to see what it is and if it will make it into your meal plans.

Affiliate link below, FretwellCC for bonus discount.

Sugar-Free Syrups are naturally flavoured syrups with zero sugar & fat, perfect for drizzling on porridge & pancakes. Available in chocolate, maple & more!

10/09/2026

10 days into the boys v girls gym challenge, girls currently have an impressive 405 MEP lead!

Keep pushing those gym@workouts and adding to your team total, every gym MEP counts.

08/09/2026

Another “simple” weight session to hit the major muscle groups. Super sets of BB Squat and Lat Pull down, into super set leg curls and chest press, finished off with shoulder press and shuttle runs.

Hamstrings are going to be in pieces tomorrow thanks to the leg curls. So refueling with MyProtein impact whey and creatine. Hopefully a walk home and tonight’s cardio group class help to keep them loose.

06/09/2026

There’s some big roadworks coming next week so expect delays getting in and out of Ilkeston at Trowell with a knock on effect through Stanton.

You might want to give yourself a few extra minutes getting to the gym.

ROAD CLOSURES AND BUS DISRUPTION BETWEEN ILKESTON AND NOTTINGHAM

Drivers and bus passengers are being warned of disruption during surface-dressing work on the main roads through Trowell next week.

The work will affect:

• A609 Ilkeston Road and Nottingham Road
• A6007 Stapleford Road and Trowell Road

The latest road-closure schedule is:

MONDAY 7 SEPTEMBER
9am–3pm and 8pm–6am

TUESDAY 8 SEPTEMBER
9am–3pm and 8pm–6am

WEDNESDAY 9 SEPTEMBER
8pm–6am

THURSDAY 10 SEPTEMBER
8pm–6am

FRIDAY 11 SEPTEMBER
9am–3pm

There will be no work on Sunday 6 September.

Access will be allowed during the closures, with motorists escorted through where possible. However, delays are likely as heavy equipment may need to be moved before vehicles can pass.

BUS DISRUPTION

Trentbarton’s the two and my15 services will be diverted at times while the work takes place.

Stops expected to be missed by the two include:

• Ilkeston, Thurman Street
• Trowell, Stoney Lane
• Trowell, Haynes Avenue
• Trowell, St Helens Crescent
• Trowell, Nottingham Road
• Trowell, Motorway Bridge
• Trowell Moor, Waterloo Lane
• Trowell Moor, Springwood Nursery
• Trowell Moor, Nottingham Road

The my15 is also expected to miss stops at Moorbridge Lane in Stapleford and along Trowell Road and through Trowell.

Ilkeston Market Place is not included on the list of missed stops, so passengers should still be able to board the two there for Nottingham.

The work is weather-dependent and the arrangements may change at short notice. Drivers and passengers are advised to allow extra time and check for updates before travelling.

04/09/2026

For those park runners on here, you might need to visit a different park run tomorrow.

A reminder that we are CANCELLED TOMORROW!!

We’ll be back next week (12/09/26) for our next pacer event.