Ben Callaghan - Personal Training, North Shields (2026)

31/03/2022

12 weeks and counting for Laura and already some absolutely UNREAL results ⭐⭐⭐⭐⭐

Laura is currently halfway through her 2nd 8 week online plan with me, but she's already that buzzing with her progress she wanted to share the photos now!

She's overcome some initial struggles to get to this point, mainly the feeling that she should be doing more... I've actually had to beg her at times to take a rest day 😂

She's put the graft in though, mainly following the home workout plan I put into place for her, with a couple of 1 to 1 sessions thrown in too to brush up on technique and learn some new exercises

She says she's now feeling confident enough to go into the gym by herself which was a massive goal for us right back at the start of this process.

She's also challenged me to an arm wrestle so I'm bricking it for our next 1 to 1😂

Massive well done up to this point Laura, amazing results and totally deserved 👏🏽🏆

----‐-------------

Photos and post shared with clients consent

For more info on online / 1 to 1 training please DM

14/03/2022

THE SCALES CAN LIE TO YOU ⚖

The number you see on the scales can be affected for all sorts of reasons...
..And seeing your weight stay the same, or even increase, when you're on a mission to lose a few pounds can totally knock your confidence and self belief.

But just because you aren't seeing the scales shift, it doesn't mean you aren't making progress

I spoke with a client over the weekend who was disappointed and feeling a bit flat because her weight hadn't changed much this month

But she's made so much progress in other areas - she's down a jeans size, she's lost inches from her waist, hips and legs, she's stronger than she's ever been, she's wearing outfits that didn't fit her or feel good in previously, and she admits she feels healthier than ever

But because of the scales not shifting she felt deflated and unmotivated.

⚠️Don't allow your weight to determine your value, and whether you're succeeding at getting fitter or not⚠️

Your bodyweight is a useful reference to follow, but it's also not the most reliable of tracking progress for most of us

If you're using the scales to track your progress, try to weigh yourself regularly in the same conditions each time

But still take each reading with a pinch of salt, as external factors can still have an impact

06/12/2021

Trying to start the week off with a healthy tea tonight:

Salmon fillets, rice, beetroot and salad

679 Calories
51g Protein
(Adjust portion size based on your goals)

I swear it looked better in real life too but my photography really isn't all that!😅

Now we're getting towards Xmas it's even harder to 'be good' and stick to a diet- especially if its a really strict or restrictive plan youre trying to follow

I like to approach December in full acceptance that things are going to be far from perfect - There's going to be way more nights out, alcohol, takeaways and general crap consumed than normal...And that's cool no stress

In my eyes there's no point in trying to be perfect and deprive myself of social events etc. I just try and make the effort on days where I don't have plans, to balance things out a bit and have some control over it all

Plus to be honest this wasn't much effort at all, only took 5 mins to make and cost less than a 5er all in

Don't stress over trying to be perfect with your diet over the next few weeks. Aim to eat well on the days where you don't have festivities planned, and be sensible where you can. But don't let dieting or fitness get too much in the way of enjoying some good times with your family and friends👍🏽

Swipe for nutrition info if you GAF about that sort of stuff too🙌🏾

01/12/2021

I'm really proud and happy to have completed the 2000 Squats in November Challenge, to raise money and awareness for Refuge and the amazing work they do.

And since I left it to the last minute and basically had to do 400 squats a day for a week to complete it, my legs and arse are glad it's over too😅

I'll be honest, until recently I wasn't really aware of just how common domestic abuse actually is. But there's been a massive rise in recent times - Between April 2020 and February 2021 calls logged on Refuge’s National Domestic Abuse Helpline (NDAH) were up by average of 61%

Most of my personal training clients are female, and even just after speaking with some of them I was shocked at how many of them had experiences of domestic abuse in the past. Of course domestic abuse can be suffered by both men and women, but it's more common for females to be the victims of abuse.

While it's not a problem that will disappear overnight, hopefully by raising awareness we can help those who are suffering know there's support available out there

I'm not sure how much money in total the challenge has raised, but the Facebook group has over 12,000 members taking part so hopefully we've made a significant difference with fundraising and awareness

Thanks to everyone who's donated, and listened to me complain about how sore my legs are... Also thankyou to for letting me know about the challenge in the first place, I'm really glad to have taken part!

If you'd like to know more or make a contribution please visit

https://www.refuge.org.uk/

❤💪🏾

22/11/2021

I've had the pleasure of working online with for the past 6 weeks now 🥳

She's in Germany🇩🇪 so a bit of an ask for her to come to Shields for a 1-1... but online coaching has worked out brilliantly for her

These photos represent 5 weeks of progress, from the beginning of her program until check-in day last week

It wasn't all smooth sailing though...

At the end of her first month, Vicky was basically ready to give up. She wasn't seeing the immediate changes she hoped for, and felt like maybe she needed to take a different approach.

After chatting together, we established that this tendency to give up on fitness programmes prematurely is what's held her back in the past

Doing all the right things, but getting pi**ed off at the results not coming quickly enough. Then giving up altogether, when simply trusting in her approach and carrying on would give her the results she deserved for her efforts.

After deciding to stay on board with her programme, this was the very next set of progress photos she took, and her decision to continue was completely justified 👏🏽

Fat loss can be a frustrating process, and if you only focus on scale weight, you might think you're doing something wrong as it fluctuates so much

But often if we're just a little more patient, we realise we're on the right path after all - It often just takes a little longer than we'd hoped

Sometimes we just get too caught up in chasing the quick results... the instant gratification

I'm super proud of how much Vicky's mindset and habits have improved, & how that is reflected by her overall progress physically and mentally

Well done for everything so far V...

Imagine what a machine you'd be if you drank some water once in a while too!🙃🤣

For more details on how we achieved this or to enquire about a plan for yourself, fill out the enquiry form in my bio link, or send a DM 👍🏽

15/11/2021

Posting this after a few recent conversations I've had with clients and friends.

Social media is, and probably always will be, filled with what seems to be the perfect body... But in reality, having abs and single digit body fat is not the amazing life it's made out to be.

The sacrifices you have to make to get into and then maintain that sort of condition are far beyond what most of us would consider reasonable, and you probably won't feel any happier as a result

I've dealt myself at times with letting fitness take over my life and taking it to an extreme level, and honestly its not a happy or healthy place to be

I ended up tired, grumpy, lacking energy, having a s**t social life and my relationships with family and friends suffered as a result.

That's not health, it's far from it.

Health is:

✅ A healthy body-fat, not shredded.

✅ Having energy to play with your kids

✅ Having good blood markers

✅ Having a strong immune system

✅ Incorporating exercise into your life 3-4 times a week, and weight training is especially beneficial.

✅ Sleeping well

✅ Having a healthy s*x drive

✅ Having healthy relationships with friends and family

✅ Having a healthy relationship with food

✅ Energy to pursue a successful and rewarding career

✅ NOT OBSESSING OVER FITNESS

You can look great, have energy and still achieve your goals without feeling like s**t and living in the gym. It's about making healthy living a part of your life.

NOT YOUR ENTIRE LIFE

Make room for pizza nights with your family, drinks with your mates and occasional chocolate binges watching Netflix too

Unless you're looking to compete in bodybuilding shows (and full respect to those who do, cos the dedication required is incredible) cut yourself some slack, stop comparing yourself to people online and focus on your own happiness ❤

05/11/2021

First week done✅✅✅

I'm absolutely BUZZING to announce that I'm now conducting my fitness coaching out of a fully private facility on North Shields Fish Quay

I've been searching for aaages for the perfect venue to grow and develop my business, and I've finally found this absolute gem of a gym, with unreal amounts of equipment and in the perfect location too!

The gym currently offers group classes (which are amazing by the way🥵) however for the other 22 hours a day it's completely empty, making it the perfect venue for exclusive 1 to 1 personal training.

After speaking to owners Joe, Katie and Michael about the gym, and the ethos they have towards it, along with the atmosphere and environment they've created here, I decided it would be the perfect spot for me to progress my coaching.

I’d like to thank Joe, Katie and Michael for the opportunity to bring BCPT to Classfit, and I’m super excited for both me and my clients to take things to the next level here!

Everyone who's been down so far this week has had nothing but positive things to say! It's been lush to see everyone training with a smile on their faces, despite the torture I've inflicted on some of you😅

If you have any enquiries or questions about my one to one coaching, drop me message. I will be opening up a few extra coaching spaces from now in the run up to Xmas, so now is the time if you're thinking about getting started!

Oh and please give a follow - especially if you're into group fitness... these guys are running some of the best fitness classes I've ever seen!🙌🏾

So excited for this next step! 💪🏾💪🏾

03/11/2021

⭐⭐⭐⭐⭐

Thankyou so much .xleo__ for your review, it's been an absolute pleasure coaching you, and your results are UNREAL!🔥

Alex unfortunately lives like 200 miles away from me, but I was still able to help her through one of my online programmes.

Online coaching doesn't just mean giving you a workout plan and leaving you to get on with it.

It means working with you to help with any challenges you encounter, and being on hand to give advice and accountability when you need it, and making sure you're able to actually see it through to get results

Whether you're unsure how to perform a certain exercise, how many days a week to train, what to do if you're going away for a few days and are worried about going off plan, or even if you just lose all motivation and can't be arsed - Whatever challenges life throws at you, we find a way to get past them and keep you progressing towards your goal

Thanks again Alex its been an absolute pleasure 💪🏾❤

30/10/2021

END OF AN ERA

Today's my last day working out of the Energie Fitness gym in Tynemouth

I started working here nearly 5 years ago, and during that time I've been fortunate to coach hundreds of people, and seen some amazing transformations and goals achieved

Even though there's been some tough times - (The gym was basically outside in a tent for 5 months while the building was being refurbed at one point!) I always maintain I've got the absolute best job in the world!

Ever since I qualified as a Personal Trainer, my business has been based here, but it's time for a new challenge and a new start elsewhere - more details coming soon on that but trust me it's gonna be unreal!!

Thank you to everyone who's worked with me here during this time. I've met some awesome people and made a lot of friends along the way! I'll be seeing a lot of you again soon!

Peace out✌🏽❤

13/10/2021

LETS TALK PROTEIN🍖🥗🦐🥛

I know for a lot of us trying to get into better shape, one of the biggest struggles is eating enough protein... so here’s a few ideas!

Protein is KEY for any fitness goal:

BENEFITS OF EATING ENOUGH PROTEIN
✔️Keeps you fuller for longer
✔️Helps muscle growth & recovery
✔️Increases metabolism
✔Helps to retain muscle when dieting (in a calorie deficit)

HOW MUCH SHOULD I EAT?
➡️ Approximately 0.8 - 1.2 grams per lb of body weight is a good starting point. The exact amount varies depending on the individual and their goals

WHEN SHOULD I EAT IT?
➡️ Consistently throughout the day. There’s no special time to consume protein, aim for at least 25g in every meal📈

HOW DO I DO THAT?
➡️ Make sure you include a source of protein with EVERY meal, and find protein filled snacks you enjoy too

CAN I HAVE PROTEIN SHAKES?
➡️ Yes, they're a great way to supplement your protein intake if you struggle to get enough from food alone. You should always try and get as much protein as possible from food before relying on shakes though

WILL ALL THIS PROTEIN MAKE ME MASSIVE?
➡️ Only if you're in a consistent calorie surplus, training for hypertrophy and resting sufficiently. It's very hard to get hench even when you're trying to, so don't worry about it happening accidentally - it won't!

What other high protein foods have I missed off the pic? Comment below with your faves⬇️⬇️

06/10/2021

How awesome does Naomi look?!?

Safe to say she smashed her online coaching!!

I have a few spaces open for AMBITIOUS people who are SERIOUS about transforming their body & mindset

Apply for Online coaching by dropping me a DM, you’ll;

✔️ Burn fat, build muscle and achieve that lean strong body you’ve always wanted by following a tailored training & nutrition plan

✔️ Learn how to create a growth mindset & implement life changing routines that will help you to reach your full potential in life

✔️ Look & feel awesome in your favourite clothes whilst building amazing confidence

✔️ Learn how to enjoy food that you love without being restrictive or having a guilty relationship with food

✔️ Thrive in a supportive community that will celebrate your wins & receive accountability that will motivate you to level up

Plans can be done with or without gym access, and beginners are more than welcome!

13/08/2021

YOU CAN GROW YOUR GLUTES WITHOUT A B***Y BUILDING PLAN🍑🍑🍑

There are so many of these "28 day b***y plans" floating about at the minute, and you may have questioned "would that be useful for me?"

But you don't need a special plan centered mainly around banded donkey kicks and sitting backwards on the hip abductor machine!

Resistance bands definitely have their place, but using them alone won't grow your glutes and they shouldn't be the sole focus of your program

Everyone will have slightly different preferences, but generally speaking;

Lunges, Bulgarian split squats, squats, hip thrusts, glute bridges, deadlifts and variations of the above are among my personal favourite exercises which will work the glutes hard.

This shouldn't be the entire extent of your training program though. You should always aim to build a balanced physique, while giving extra focus to certain areas you most want to see improvements

To see real growth, you also need to approach your food with an abundance mindset rather than scarcity. Your muscles will not grow without sufficient calories and protein.

This is often the hardest aspect for a lot of females in particular, who have been inundated with bulls**t 'diets' and 'slimming' advice for years.

Often with my clients we take quite a conservative approach at first, to avoid gaining too much body fat too quickly and freaking out about the whole thing - but again this is dependent on the individual and their prior relationship with food and body image etc.

When you put the training and diet together over a consistent period, you get amazing results like

Sophie went from never setting foot in a gym, to squatting 50kg for reps - and got stronger in all of her other movements too.

Combined with eating the right amount of calories and protein, and the patience to see it through, she's made incredible progress with her physique and confidence👏🏽

Remember: Weights + Food + Time + Consistency = Muscle 💪🏽

***yworkout ***ybands

Ben Callaghan - Personal Training

31/03/2022

14/03/2022

06/12/2021

01/12/2021

22/11/2021

15/11/2021

05/11/2021

03/11/2021

30/10/2021

13/10/2021

06/10/2021

13/08/2021

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