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10/09/2026

👀 Ever wondered what actually happens inside a Small Group PT session at FitnessWorks?

is here to walk you through a full session, from our main strength lift to targeted accessories, and our build-or-burn finisher.

If you’re feeling nervous about getting back into the gym, our SGPT gives you the full PT experience without the 1:1 price tag.

Tap the link in our bio to book your space or DM us to learn more! 👋

08/09/2026

What a day!⚡️A massive thank you to everyone who came down and brought the energy for our TRYKA Official event last week.

The Excel Centre was absolutely buzzing from start to finish. More Fitness comps to come team! 👊

07/09/2026

📣 Some great news to share today: I’ve just been invited to join Wandsworth Council’s Balham Business Forum!

We’re incredibly proud to be one of just five businesses across all of Balham asked to sit on this new board. The forum brings together local business representatives every couple of months to directly shape what’s happening in our town, covering everything from footfall and local investment to the day-to-day issues that actually affect the businesses and people who live here.

It’s a genuine seat at the table for Balham’s future, and I want to make sure I use it properly to represent our community.

If there’s anything you would like to see raised on your behalf, I want to hear it. Whether it’s parking, safety, the state of the high street, local investment, or whatever else is on your mind, drop it in the comments below or send me a DM.

The first meeting is on the 10th of September, so let me know what you want brought to the council!👇

02/09/2026

Are your knees caving in when you squat?

This common fault doesn’t just kill your power, it puts unnecessary stress on your joints and risks injury over time.

breaks down the simple fix👇

Don’t just drop down, drive those knees OUT so they track perfectly in line with your toes.

Save this cue for your next leg day!

31/08/2026

🥱 My thoughts on sleep as a PT and nutritionist...

but also as someone who is regularly out of the house 14+ hours a day!

The textbook science is pretty consistent: get 7-9 hours, keep the room cool (around 16-18°C), wake up at the exact same time every day, and banish screens an hour before bed.

Here’s my reality: early starts, late finishes, and a brain that is usually still buzzing from coaching when I walk through the front door.

So, here’s how I actually approach sleep when the “textbook” version just isn’t possible:

*I don’t chase the perfect wind-down routine or obsess over an optimised sleep score on a smartwatch. The single biggest needle-mover is just getting enough hours, consistently. Hitting 8 hours is simply unrealistic for my schedule, it’s usually 7 to 7.5 hours (let’s be honest, more like 7!)

*If I’m short one night, I don’t panic. One rough night doesn’t ruin your progress; a pattern of short nights does. That’s what actually kills your recovery from training and drains your energy.

*My wake-up time barely moves, even on weekends. Anchoring that wake-up time does more for how I feel than any “sleep hack” I’ve ever tried. Bedtime shifts around depending on when I finish work, but I try not to let it swing by more than an hour either way.

My non-negotiables:

*The afternoon caffeine cut-off (scroll back to my recent post on caffeine for this one! ☕️)

*Lighter late dinners: I avoid eating a massive, heavy meal right before my head hits the pillow.

*Phone out of reach: Not because I’m a perfect biohacker, but because I know exactly how “just checking one message” turns into me replying to all of your WhatsApps for another hour!

You don’t need a flawless, 10-step sleep routine. You just need enough hours and a relatively consistent schedule.

What’s your biggest struggle when it comes to getting a good night’s sleep right now?👇

28/08/2026

Earlier this week I talked about not waiting for the “perfect time” to get back into training. But there’s a second trap people fall into every September...

Repeating the exact same routine that didn’t work for them last time.

If your plan is to just walk back into a crowded commercial gym or a massive group class, you need to watch this video.

To get a different outcome this Autumn, you need a different approach. That’s exactly why we built the 8-Week Transformation Challenge: no generic programming, no copy-paste meal plans, just a system 100% tailored to getting you results before Christmas.

⏳ Our next intake kicks off in just under two weeks (Sept 7th).

Hit the link in our bio to grab one of the final spots before we start!

26/08/2026

It doesn’t matter how many years pass, I still get that “back to school” feeling as we get closer to September!🎒

Summer’s nearly over, the kids will be back at school soon, and the chaotic holiday season will start to settle. Very soon, everyone will be looking for a routine reset.

But here’s the biggest mistake I see as a coach this time of year: waiting for the perfect conditions to start.

People tell themselves, “I’ll get back into it next Monday,” or “I need to do a massive food shop on Sunday before I can start training again.”

They want a clean slate.

Here’s the harsh reality: the “perfect time” doesn’t exist. If you wait for the stars to align, your schedule to clear up, and your motivation to peak, you will be waiting forever.

Fitness isn’t about perfect conditions; it is about momentum. And you build momentum by doing what you can, right now.

Here are 3️⃣ ways to actually hit the reset button today:

1️⃣ Start on a random Thursday
You don’t need a Monday or the 1st of the month to start making better choices. Drink a glass of water, go for a 20-minute walk, or just get yourself to the studio today.

2️⃣ Lower the barrier to entry
You don’t need to suddenly commit to training 5 days a week and eating completely perfectly. Commit to 2-3 sessions a week and just focus on showing up. Doing something is infinitely better than doing nothing.

3️⃣ Action creates motivation
Stop waiting to “feel” motivated. The motivation comes after you get the first few workouts done and remember how good it feels to be back in a structured routine.

Don’t let another week slip by just because your schedule isn’t flawless. Take one positive action today, build the momentum, and the routine will follow.

24/08/2026

🍻Here are my thoughts on alcohol as a PT...and someone who wants a social life!

The textbook guidance is clear: max 14 units a week, spread out, with alcohol-free days.

Simple in theory, but bridging the gap between science and actually enjoying your weekends requires reality.

Here’s how I actually approach alcohol while training hard and working unpredictable hours:

I don’t drink Monday to Thursday. Partly practical: early starts and late finishes leave no room. But it’s also a deliberate choice to protect my training.

👉 The science: Alcohol blunts muscle protein synthesis (how your body builds muscle) by 25% to 40%.
👉 The recovery trap: It spikes cortisol and wrecks your sleep architecture, which is exactly when your physical progress is made.

That 25-40% drop in recovery happens after a properly heavy session, not a casual b**r with dinner. Two pints won’t do the same damage as ten. This isn’t about treating alcohol as catastrophic; it’s recognising that the more you drink in one sitting, the higher the cost.

Come Friday, I train less, eat less strictly, and I will drink. I’m not chasing perfection 365 days a year, and a social life matters to me.

👉 My golden rule: I actively avoid stacking three heavy nights back-to-back.
👉 Quality over quantity: Drinking on Friday, Saturday, and Sunday all in one go ruins the following week of training. I’ll either reduce my volume across the weekend or have one great night out and stay dry the others.

Alcohol isn’t something to fear, but it competes directly with your fitness goals if you let it. Protect your weekdays, avoid three-day benders, and find a realistic middle ground that lets you enjoy yourself without cancelling out the hard work you put in during the week.

How do you approach alcohol when trying to hit training goals?👇

23/08/2026

Transforming your physique is a great result, but transforming your mental approach to the gym? That’s the real win. 🧠

This captures exactly why we run our 8-Week Challenge. It’s not just about the physical progress; it’s about providing a supportive, PT-led coaching environment that builds your confidence on the studio floor and completely changes how you view your training.

A massive well done to Amy for putting the work in, and a big thank you for the kind words!

If you’re ready to stop going through the motions, build a routine you actually enjoy, and see what you can achieve in 56 days, our next 8-Week Challenge kicks off on Monday, 7th September.

Spaces are strictly capped at 6 people per class so we can deliver this exact level of coaching. Hit the link in our bio to secure one of the final spots before we start! 🔗

19/08/2026

What does a coach’s weekly food shop actually look like? 🛒

(Spoiler: it includes ice cream)

is walking us through his weekly grocery delivery. If you want to know the secret to hitting your goals without burning out, pay attention to his golden rule at the end!

Here’s the breakdown:

Protein: 0% Greek yogurt (the ultimate high-protein snack), chicken breasts, steak, 5% fat mince, tuna and eggs.

Carbs: Oats for the morning, rice (including microwave packets for speed!), couscous, Jason’s sourdough and rice cakes.

Micros: A huge pile of greens, peppers, tomatoes and frozen berries.

And of course 👉 Zero Sugar 7Up and a box of Magnums.

George’s philosophy is simple: get 85-90% of your calories from whole foods to fuel your training, recover well and feel healthy.

Then, save 10-15% for something you just genuinely enjoy.

Nutrition doesn’t have to be complicated, and it definitely shouldn’t mean total restriction. Nail the fundamentals, keep your staples consistent week after week, and make it work for your lifestyle!

Address

38 Balham Hill
London
SW129EL

Telephone

+447460314272

Website

http://yourfitnessworks.co.uk/

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