CJRothwell Fitness

16/09/2025

“I know I want to get back into it, I just don’t know where to start”.

“Between work, family and everything else, I’ve hardly got any time to workout”.

💪🏼 Busy dads — this is for you.

Struggling to find time for the gym? Or maybe you’d rather just train at home?



I’ve created a FREE PDF with 30-minute workouts for both gym and home that deliver maximum results in minimum time.

No fluff. No wasted hours. Just efficient training designed for dads with busy schedules.

📩 DM me the word WORKOUT and I’ll send it straight to you.

29/01/2025

First Hyrox in the bag!

One of the toughest things I’ve ever done, mind went to some dark places during the BBJ’s and Wall Balls in particular 😂

Didn’t run the race I had planned in my head and was a bit disappointed at the end but considering a large chunk of my training plan went out the window with me being ill, I’m happy I was on the start line and got round.

All for a great cause as well . Thanks to everyone who donated.

Thanks to for the support and Max couldn’t of cared less when I played rugby but seemed to thoroughly enjoy watching me suffer on Saturday 🤣

Loads of lessons learned and to implement going forward. Just over 6 weeks until doubles in Glasgow!

Looking forward to doing more hard things in 2025 👊🏼

💚

04/11/2024

CLIENT TRANSFORMATION - 115kg ➡️ 97kg

Big shout out to who has dropped a massive 18kg!

He is fitter, stronger and healthier than ever before!

Connor has done this whilst maintaining his busy social life (he’s at a weeding every weekend).

He hasn’t done anything drastic in terms of trying to lose a lot of weight quickly, he’s just been really consistent with his training and nutrition.

He has enjoyed the process (other than the odd message moaning about a hard training session 😂) and his results speak for themselves.

Well done mate.. first rugby player to start as a prop and end up a centre? 😆

21/09/2024

What diet is the best for fat loss?

The best diet for fat loss is the one that feels the least restrictive for you.

So whether it be:

Low Carb
Intermittent Fasting
Portion Control/Flexible Eating
Plant Based
Paleo

Or the next “big” thing…

They are just tools that can be used to achieve your weight loss goals.

If you do have weight loss as a primary goal, you still have to think about what fits best into your lifestyle and what is best for your performance, energy and overall health.

There is no magic diet.

These are my 3 key principles for fat loss:

- Consume less calories than you need to maintain weight (calorie deficit)
- Resistance training 2-4 times per week
- Sufficient protein intake (0.7 - 1g of protein per lb of bodyweight)

The dieting “tools” you use to get there are completely up to you.

16/09/2024

One of the most common questions I get asked as a fat loss coach is:

“What foods should/should I not be eating to lose weight?”

Read through the slides for my response.

Want to start your fat loss journey but still unsure on what to do.

DM me the word ‘help’ and I can get you started.

11/09/2024

Can you drink alcohol and still lose fat?

In short, yes. You can drink alcohol and lose fat.

That’s not to say that alcohol is good for overall physiological health, it isn’t.

But drinking alcohol alone isn’t going to make you gain fat or prevent fat loss.

You do however, have to account for the calories you are consuming when drinking alcohol.

You also have to consider what types of foods you may find yourself eating when you are a little tipsy and then the day after if you are a little hungover.

If you have a drink and then eat a load of fast food this is not going help with fat loss.

But it is the combination of both rather than just the alcohol alone which is likely to knock you out of a calorie deficit.

Want to start your fat loss journey but feel stuck?

DM me the word ‘help’ and I can get you started.

09/09/2024

Been smashing your diet and exercise but the scale has gone up this morning?

There are a variety of reasons why your weight might fluctuate day to day.

Some of the most common ones are…

Salt intake on a particular day is abnormally high for you.

If you consume more salt than you would normally your body will hold on to more water. More water = more weight.

Similarly if you have less salt than normal you will retain less water, which could result in a big drop in the scales.

Same thing with carbs.

If you eat more than you normally would you will hold on to more water.

Eat less than normal and you will retain less water.

That’s why people who start a very low carbohydrate diet or cut them out completely often see a massive drop in scale weight at first.

When you weigh yourself and meal timings can have an impact as well.

If you eat later than normal but weigh in at your normal time. The late meal itself hasn’t caused you to gain weight.

You’ve just had less time to fully process the food and break it down.

More mass (food) = more weight.

Stress is a big one but it’s completely normal.

Being in a calorie deficit is a stressor and your body when in stress can have this kind of defence mechanism and hold on to water.

These are just some of the reason why your day to day weight might fluctuate.

If you see a spike or you don’t think you are losing weight fast enough don’t lose your s**t and quit…

Consider what’s going on and assess why there could have been a spike and then keep going.

Want to start your fat loss journey but feel stuck?

DM me the word ‘help’ and I can get you started.

07/09/2024

05/09/2024

When I speak to clients one common thing they struggle with is being really consistent during the week but feeling that they can’t match that consistency at the weekends.

Which is not surprise because most of us have a pretty standard routine during the week but are likely to different things on weekends.

Utilising calorie cycling can help with that by allowing a higher calorie intake on certain days to give you a bit more flexibility.

As an example having a calorie target of 2,000 calories daily = 14,000 for the week.

Using calorie cycling and dropping 200 calories a day during the week, this would look like 1,800 calories Monday to Friday and 2,500 Saturday and Sunday = 14,000 for the week.

This shouldn’t be used to just get calories as low as possible during the week and then binge at the weekends.

We still want to be eating enough during the week to maintain good energy levels to fuel workouts and manage everyday life.

But if you do it properly it can be a great tool to allow a bit more flexibility in your diet to suit your lifestyle whilst still hitting your goals.

If you want to give this a go but need help calculating your calorie targets comment ‘fat loss’ and I will do that for you.

21/08/2024

Small changes, big results!!

DM me ‘recipes’ for a free high protein, low calorie recipe guide.