BD Fitness Training

BD Fitness Training Online Personal Trainer, specialising in injury management and prevention. Get in touch to get started.

Service includes postural and movement assessments, personalised training programs, and nutritional strategies tailored to your individual needs.

After a much needed hiatus, BD Fitness Training is getting ready to bring back some amazing educational content to help ...
24/12/2025

After a much needed hiatus, BD Fitness Training is getting ready to bring back some amazing educational content to help you take your fitness journey to the next level.

In the meantime, we would like to wish you all a very merry Christmas and a Happy New Year.

May your biceps grow big, your shoulders round and your lats wide, and let your legs get strong and powerful to support all your aesthetic and functional needs.

Make sure to enjoy this holiday season with your loved ones, without losing sight of the healthy habits that have taken you this far.

Online fitness packages are still up for grabs, with in person training options coming back very soon.

Stay tuned for updates.

Muscle growth isn't limited to the 8-12 rep range.In fact, more important than how many reps you choose to do, is how cl...
29/06/2025

Muscle growth isn't limited to the 8-12 rep range.
In fact, more important than how many reps you choose to do, is how close you take your sets to failure.

Some exercises might FEEL better when performed with heavier weights for lower reps (usually the big compound lifts), while others might feel more comfortable when done with lower weights and higher reps (often the isolation movements).

Lower weights + higher reps still have value when it comes to perfecting form and coordination, as well as in instances when one is recovering from injuries.

But when it comes to muscle growth, having too many easy reps in your sets is just accumulating fatigue without the necessary mechanical tension to promote growth stimulus.

It doesn’t need to be perfect;It just has to be CONSISTENT. Small, consistent steps will lead to big results in the long...
23/06/2025

It doesn’t need to be perfect;
It just has to be CONSISTENT.

Small, consistent steps will lead to big results in the long run.
Start where you are, use what you have, and keep showing up.

Focus on what you CAN do, rather than what you CAN'T.

If you're struggling to stay consistent, I can help you!
Get in touch today to find out how 😉
* Link in bio for coaching applications *

Grocery shopping in a CALORIE DEFICIT ⬇While hunger is part of the process during a calorie deficit, your grocery list p...
17/06/2025

Grocery shopping in a CALORIE DEFICIT ⬇

While hunger is part of the process during a calorie deficit, your grocery list plays a huge role in helping you stay consistent and avoiding pitfalls.

My top tips for navigating a deficit phase:
🍗🥦 Prioritise lean proteins and fiber-rich carbs
This will help you manage your hunger by increasing your satiety levels (feeling of fullness);

🥑🍿 Add some healthy fats and low-calorie flavours
This will ensure you're not feeling overly restricted and deprived of all daily pleasures, ultimately making the whole process more sustainable, helping you stay consistent in the long run;

Technically, no food or food groups are off limits, as long as you can account for them into your daily/weekly calorie budget.

Find the right balance that works for you and allows you to enjoy the process.

Save this for later and share with your friends!

TOUGH TRUTHS about FAT LOSS ⬇️Everyone wants to lose fat, until it gets tough:🔹Hunger strikes;🔹Fatigue hits;🔹Training pe...
11/06/2025

TOUGH TRUTHS about FAT LOSS ⬇️

Everyone wants to lose fat, until it gets tough:
🔹Hunger strikes;
🔹Fatigue hits;
🔹Training performance dips;
🔹Social life disappears;
🔹Progress stalls;

Unfortunately those are some commons aspects of a fat loss journey that are often not talked about.
And they're the reason why fat loss is supposed to be a PHASE, NOT a LIFESTYLE.

Do the work, and do it right.
Have an exit plan and a strategy in place for when the diet phase is over, so you can maintain your progress as you rebuild your strength.

Accepting these FITNESS FACTS allowed me to make some simple MINDEST SHIFTS that helped me finally see the progress I wa...
05/06/2025

Accepting these FITNESS FACTS allowed me to make some simple MINDEST SHIFTS that helped me finally see the progress I was looking for.

For me, the noticeable body composition changes only happened when I started:
🍽 Dialling my nutrition
Not being afraid to eat carbs, increasing my protein intake, drinking plenty of water.

🏋️‍♀️ Lifting heavy
And I mean, HEAVY. If your last 1-3 reps aren't moving significantly slower despite high effort, then you're not training hard enough to maximise muscle growth.

🏃 Doing less high intensity cardio
Too much high intensity cardio can increase your cortisol levels and make you overly hungry. Swap it for lower intensity cardio and/or more daily steps outside the gym.

🤸‍♂️ Moving more throughout the day
Walk places, take the stairs, go on a hike, dance at a night out. Those are all forms of movement that will help you burn some more calories in the background without needing to spend hours at the gym.

💤 Prioritizing rest and recovery
A consistent sleep schedule and at least 2 full rest days can go a long way in maintaining a healthy body. Otherwise, how do you expect it to perform well at the gym?

Overall, my biggest tip here would be to work smarter, not harder.
Sometimes less IS more, as long as you do it with right intention and intensity.

Address

100 Kings Road
Reading
RG13BY

Opening Hours

Monday 6am - 7pm
Tuesday 6am - 7pm
Wednesday 6am - 7pm
Thursday 6am - 7pm
Friday 6am - 7pm
Saturday 10am - 6pm

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