Delta Fitness

Delta Fitness Personal Training male/female. pre and post natal training, youth development, mobility and movement Personal Training, fat loss, health and wellbeing

Your body composition is the real story: how much muscle you’re carrying versus how much fat. The scale can sit still fo...
15/09/2026

Your body composition is the real story: how much muscle you’re carrying versus how much fat. The scale can sit still for weeks while your waist comes in and your shoulders fill out. That’s progress, even when the number says otherwise.

So if you’ve lost your way, you don’t need a massive overhaul. Go back to the basics:

✅ Lift a few times a week
✅ Get your steps in
✅ Hit your protein
✅ Take photos, not just weigh-ins

Slow and steady. If it was easy, everyone would be doing it.

If you’re feeling lost right now, DM me “RESET” and I’ll send you my free 7-day reset to get you moving again.

Four holidays in one summer. Portugal in May. Torremolinos three weeks later. Salou in July. Marbella in September.She l...
07/09/2026

Four holidays in one summer. Portugal in May. Torremolinos three weeks later. Salou in July. Marbella in September.

She lost a stone and two pounds across the lot of them.
Here’s the part that matters. She came home from Salou at 78 kg. Up. Heavier than when she left.

Nothing happened. No punishment week. No “starting again Monday.” We put her straight back on the same food and the same steps she’d been on all along.
Six weeks later, the day before she flew to Marbella, she weighed 72.6 kg.

She ate out. She drank. She had the days by the pool and the late dinners and she didn’t spend one of them logging her food in a panic.

And when we tried to speed the whole thing up by cutting her to 1,400 calories? She got tired, her steps fell off a cliff, and the scale stopped dead. Put the food back up to 1,600 and it moved again.

Less food gave her less. Every single time.
Most people think a holiday undoes it. It doesn’t. What undoes it is the fortnight of guilt afterwards.

I asked her how confident she felt on this holiday compared to last year’s.
“Actually unreal to be fair.”

Four holidays. A stone and two pounds. No crash week in sight.

Got a holiday booked and dreading it? DM me the word HOLIDAY and I’ll tell you where to start.
— Delta Fitness · Rock bottom to strong

Francie is 45. He’d never trained a day in his life before March.Five days a week at work. Heavy manual graft. Home to a...
05/09/2026

Francie is 45. He’d never trained a day in his life before March.
Five days a week at work. Heavy manual graft. Home to a young family after it.
He came in twice a week. That’s all he had and that’s all he gave.
10 March to today. 80kg to 70kg.
But look at slide seven, because that’s the part nobody shows you. He got STRONGER the whole way down. Leg press 300kg — that was this morning, same day as the after photo. Glute drive 150kg. Hack squat 120kg. Deadlift 110kg.
Six months ago he’d never touched a weight.
Most people lose weight and lose their strength with it. Then it all piles back on, because they were never building anything in the first place. They were just eating less and hoping.
Francie built something. Twice a week. Around a full life. No messing about.
Send this to someone who thinks they haven’t got the time.
DM me TRUTH and I’ll show you what two sessions a week actually looks like.

21/08/2026

You train on your own time. I do everything else.

Living room with a set of dumbbells, a garage gym, a commercial gym — any town, any country. Never lifted a weight in your life, or ten years out of it — doesn’t matter, we start where you are.

Everything that’s in it:

✓ Your own training programme — built round your capabilities and the exact equipment you’ve got
✓ A demonstration video on every single exercise, inside the app
✓ Form analysis — send me a video of your lift and I’ll break it down and send it back
✓ Live meal tracking built into the app. You log it, I see it as it happens
✓ Habits and lifestyle coached too — sleep, steps, the stuff that’s usually the real problem
✓ 24/7 messaging. Me on the other end, not a bot and not a “team”
✓ A Zoom call with me every month
✓ And if you’re local, a session in the gym with me every month on top

Then the bit nobody else is doing.

Every week you get a written report. Not a two-minute voice note. Not a Loom you half-watch and forget. A proper, scrutinised report on what’s working, what isn’t, and a numbered action plan for the week ahead.

That’s the difference between being sent a programme and being coached. You’re never a month in wondering whether any of it’s working — you get it in writing, every single week.

Send this to somebody who’s ready to start 💪

DM me BACK and I’ll show you exactly how it’d work for you.

Rock bottom to strong.

11/08/2026

Most people’s glute workout is one machine and a bit of hope.

The abduction machine isn’t the problem — it hits the side of your hip, and that’s genuinely the bit your big lifts miss. The problem is when it’s the only thing you do.

Your glutes need three jobs done:

Drive the hips — glute drive or hip thrust. Build the session round it.
Hinge — Romanian deadlift. Loads them long and stretched.
One leg at a time — Bulgarian split squat. Stops your strong side carrying your weak one.

Then your abduction work on the end as a finisher.

That’s it. Four movements, not forty-seven off the internet.

Chest and back are coming next — hit follow so you don’t miss them.

DM me SIMPLE and I’ll sort you a plan that does the thinking for you 💪

Rock bottom to strong.

10/08/2026

He didn’t know what he weighed.

He stood on my gym scales in March last year and they just stopped. 181kg. That was the top of the dial — as high as they’d go. He reckons he was well over 200, and we’ll never know, because nothing in that house would weigh him.

He’s 160kg now.

But that 21kg is measured from a number that was never his real weight. It’s measured from the ceiling of my scales.

And here’s the bit nobody tells you.

He’s been lifting the whole way through. Losing fat and building muscle at the same time. The scale can’t tell the difference between the two — it nets them off against each other and hands you one number that undersells him every single week.

So whatever the scales say, that’s the floor. Never the ceiling.

He did the lot working 14 hour days. Out at half eight in the morning, home at eleven at night. A microwave and a kettle. We didn’t build him a plan for a perfect week. We built one for his actual week.

If the scales haven’t moved and you’re ready to jack it in — you might just be reading the wrong number.

Send this to whoever’s about to quit over a weigh-in.

DM me STRONG and I’ll show you what to track instead. 🔺

PersonalTrainer Portadown BeginnerFitness MakeFitnessSimple

03/08/2026

If you’re standing in a gym with no clue where to start, this is the whole session.

Five machines. Three sets of ten on each. That’s it.

Leg press. Chest press. Seated row. Shoulder press. Lat pulldown.

You don’t need a programme. You don’t need to know what you’re doing. You need somewhere to start and five machines that won’t have you guessing.

Nobody tells you what to actually do in there. So here it is, written down.

DM me SIMPLE and I’ll send you the full thing.

Send this to whoever’s been telling you they’ll start Monday 💪

Make Fitness Simple.

30/07/2026

200kg. For reps. From a man who weighs 72kg.

That’s Davy on the glute drive — lifting almost three times his own bodyweight, and he’d never touched a barbell before he started with me.

David’s up at 200kg for reps as well. I’m at 250kg. Same machine, same four cues, three completely different starting points.

This is why the glute drive is the most useful machine in the gym. It’s not a “glute machine.” It builds your hips, takes the load off your lower back, and carries over into everything — squatting, walking, lifting your kids, getting up off the floor.

And it’s the friendliest heavy lift there is for a beginner. No bar on your back, no balancing. The machine holds you in position. All you do is push.

Four things and you’ve got it:

Shins vertical at the top, not your feet out in front
Ribs down, chin tucked — drive with your hips, don’t arch your back
Push the floor away and squeeze a full second at the top
Full range every rep. Half reps build half a result

No messing. That’s the lift.

Nobody in this video started strong. They started simple and stayed consistent. That’s the only difference.

Save this for your next lower body session.

Send it to whoever’s still doing three sets of nothing on the leg extension.

Comment DRIVE and I’ll send you the lower body session I’d start you on.

Follow for more

Address

Warehouse Gym
Portadown
BT635

Telephone

+447598135627

Website

Alerts

Be the first to know and let us send you an email when Delta Fitness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category