WFitness - Personal Training

WFitness - Personal Training Offering 1-1 personal training sessions at PureGym Kirkcaldy. Message me for more information.

20kg DOWN over the past 5 months 📉Alan came to me looking to lose weight and improve his fitness for running and footbal...
17/05/2023

20kg DOWN over the past 5 months 📉

Alan came to me looking to lose weight and improve his fitness for running and football. ⚽️

Working closely with him on his weekly fitness schedule we managed to knock an average of 1kg a week off his weight consistently! ⚖️

Not only did he manage to stick to his programme, he enjoyed the process and continued to see progress pretty much every week in his strength and 5k times. 🏃‍♂️

If you’re looking to lose body fat, have fun in the process and learn how to keep it off for LIFE, message me today to get started 👊

When first starting in the gym it can be easy to become overwhelmed at where to start. I remember at university going to...
09/05/2023

When first starting in the gym it can be easy to become overwhelmed at where to start.

I remember at university going to the gym for the first time and having no idea what I was doing.

Week on week I’d go in and train the same thing every session as it was the only thing I knew how to do.

Even worse than that, I would always lift the same weights so had no stimulus to actually grow any muscles.

Only after finally researching how to plan individual sessions and weekly schedules did I start to see improvements in the gym.

Had I researched to begin with, or invested in a coach from the start, I wouldn’t have wasted a year worth of training.

If you feel like you are in a similar situation, reach out today and we can start to work towards getting you in the gym by next week. 👊

We are now only 48 days away from the start of summer. 😎Are you where you expected to be at the start of the year?Saying...
04/05/2023

We are now only 48 days away from the start of summer. 😎

Are you where you expected to be at the start of the year?

Saying this year will be the year you will have the ‘summer body’ you always wanted. 💪

Do you want to finally feel confident and fit into your summer clothes?

Don’t wait until it’s too late to get into shape for summer ☀️

My business is to help YOU lose weight, for life. I’m looking for a small group of 4 motivated people that are ready to ...
03/05/2023

My business is to help YOU lose weight, for life.

I’m looking for a small group of 4 motivated people that are ready to take action towards their fat loss goal TODAY.

For us to work together you need to be:
1. Willing to implement my training/ nutrition protocols
2. Able to see the value of investing into your physical and mental health
3. Eager to learn about what it takes to keep in the shape you want for life.

90 days from now, things will be COMPLETELY different for you.

Once we get going you can expect:
- tailored training programme to you; around your strengths, weaknesses and availability
- nutrition advise to fit around your lifestyle
- Access to training app; no more awkward spreadsheets
- Weekly check-ins to stay accountable
- 24 hour access to ME to answer any burning questions

Do something now that future you will thank you for.

Message me today to get started.

And just like that my first 10 months as a personal trainer at PureGym has come to an end. ⌛️Over the past year I have l...
27/04/2023

And just like that my first 10 months as a personal trainer at PureGym has come to an end. ⌛️

Over the past year I have learnt a lot on the job as well as from other professionals in the field. 🧠

I move on with a greater practical skill set that built on my knowledge from university. 👨‍💻

This will help me as I aim to further my online business now which will allow for increased support to my clients, in addition to giving a more holistic approach to fitness and everyday life to help reach your goals.

I may be leaving in person coaching but I won’t be stopping helping individuals achieve their fitness goals. 👊

While sticking to a programme long term is necessary to aid in your fitness goals, changing it up every few months will ...
24/04/2023

While sticking to a programme long term is necessary to aid in your fitness goals, changing it up every few months will be beneficial.

With a new programme you can make certain exercises harder that you may recently have had a plateau in, allowing you to progress towards your goals. 📉

Additionally, a change in exercises can keep you from becoming bored with your workouts. This will help keep you motivated towards achieving your goals. 👊

As you start a new programme not all muscle groups may be hit evenly. By changing things up you can target different muscles that you may have neglected before. 💪

If you’ve been sticking to the same programme for a while and are looking for a new challenge, try changing up your current plan to progress faster. 📈

Exercise has so many benefits beyond just fat loss that most people are familiar with. Firstly, the increase in activity...
19/04/2023

Exercise has so many benefits beyond just fat loss that most people are familiar with.

Firstly, the increase in activity helps lead to longer and better quality sleep. 😴

This, I’m addition to reduced stress and anxiety levels can improve your mood throughout the day.

Regular resistance training improves muscle mass and bone density, both of which decrease as you age. 🏋️‍♂️

This can decrease the risk of falls and bone fractures usually seen in the elderly.

Additionally, your overall health will improve as cardiovascular and cognitive functions increase with regular exercise. ❤️🧠

If you are looking to improve your quality of life, in addition to losing some body fat, fill in my pre-application form in my bio. 📝

CLIENT WINS:Big shoutout to for dropping more time of his 5k Park Run time this week. Other than weight loss this was A...
10/04/2023

CLIENT WINS:

Big shoutout to for dropping more time of his 5k Park Run time this week.

Other than weight loss this was Alan’s main aim when it came to our training.

Over the space of 2 months Alan has consistently managed to drop his 5k time each week which has resulted in a total improvement of 8 minutes 13 seconds.

Next stop, sub 40 minutes. 👊

When you start your weight loss journey it can be hard to keep motivated when your end goal seems to be so far away. To ...
06/04/2023

When you start your weight loss journey it can be hard to keep motivated when your end goal seems to be so far away.

To combat this, shorter term goals need to be set that can be achieved in a few weeks.

Examples of these may be:
- Complete 3 workouts a week
- Eat in a calorie deficit 5 days a week
- Hit daily step goal
- Lift more weight next week that you did this week

Each of these goals are achievable that will help you build toward your bigger end goal.

As you start to hit these goals you will start to feel motivated for your next goal and so on.

So, instead of waiting for motivation to start your weight loss journey, set goals that allow you to become more motivated as the process goes on and you start to hit these markers.

Additionally, having process oriented goals like making sure you go to the gym 3 times a week can be a great way to stay accountable to start with.

While taking 10,000+ steps daily is important for overall health and fitness, it may not be enough to counteract the neg...
05/04/2023

While taking 10,000+ steps daily is important for overall health and fitness, it may not be enough to counteract the negative effects of prolonged inactivity or sedentary behaviour.

Sitting for hours on end, even if you meet your step goals, can have negative impacts on your health.

Studies show that extended periods of sitting can increase the risk of obesity, type 2 diabetes as well as heart disease, despite you being physically active outside of these times.

This can be due to a decrease in: metabolic rate, insulin sensitivity and muscle mass, which are all risk factors for these conditions.

Therefore, it is important to break up long periods of sitting every 30 minutes to go on a short walk to help combat these negative effects.

Additionally, strength training can help increase muscle mass and therefore metabolic rate, improving overall health.

Try taking advantage of the better weather and longer days to add a few short walks in to break up times where you’d usually be sedentary.

Many people struggle with fat loss due to their lack of consistency when it comes to diet, workouts and everyday habits....
29/03/2023

Many people struggle with fat loss due to their lack of consistency when it comes to diet, workouts and everyday habits.

Consistency is key as it allows for realistic long term progression to be made instead of short lived success such as those seen with fad diets.

A key component that stops people from being consistent is lack of structure and accountability.

An in person PT can be great to help you stay accountable for that 1 or 2 sessions a week.

However, if you want that push to stay consistent all week when it comes to training, diet and daily habits such as step count, an online coach can provide all that with weekly check-ins.

Additionally, a structured and personalised plan around your current schedule means that a realistic workout plan can be put together.

This is head and shoulders above some unachievable plan you could find online and try and follow with little success.

Could this the push you need to stay consistent for the next few months heading into summer?

With the new year now in full swing, I have 4 online coaching spots for those looking to achieve their own transformatio...
23/03/2023

With the new year now in full swing, I have 4 online coaching spots for those looking to achieve their own transformations.

I will work closely to EDUCATE, MOTIVATE and GUIDE you towards your goals so results are kept for LIFE.

We will start by undergoing a diet audit to establish what areas can be improved upon and create a plan that’s tailored around YOU, your lifestyle, work, preferences etc. that you will be able to stick to long term.

Following this a bespoke training plan will be created based on what equipment you have available in addition to working around any previous injuries you may have.

These 4 spaces are available to those who want to :
- lose 10kg in the next 3-6 months
- become more confident in their body
- be held accountable for their daily actions
- enjoy social occasions without feeling guilty

However, this is NOT for those:
- wanting a quick fix
- not willing to put in the work
- Who don’t take their own results seriously

If you feel you are ready to make the commitment and invest into achieving your results, ensuring 2023 is the year you finally feel confident in yourself, DM me the word ‘RESULTS’ and I’ll be back in touch.

Remember this is only open to the first 4 people.

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PureGym Kirkcaldy
Kirkcaldy

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