Slade Fitness, The Slade, Pond Lane, Stone Street, Seal, Sevenoaks (2026)

05/09/2026

💪 PROGRESS DOESN’T ALWAYS MEAN ADDING MORE WEIGHT.

Progressive overload is often misunderstood as simply putting another plate on the bar.

But there are plenty of ways to make an exercise more challenging and keep progressing without increasing the load.

You can:

⏱️ Slow down the tempo and spend longer under tension
🔁 Increase your reps
🎯 Improve your technique and range of motion
⏸️ Add pauses at the hardest part of the movement
📈 Increase the overall quality of the work you’re doing

Adding weight before you’re ready can sometimes mean sacrificing technique just to move a heavier number.

Master the movement first. Then earn the load.

Train smarter, progress consistently. 💪

📍 Slade Fitness, Sevenoaks

03/09/2026

🥊 3 WAYS TO COUNTER THE RIGHT HAND

You don’t always have to move away from a punch… sometimes the best opportunity to attack comes as your opponent attacks you.

In this video, we break down 3 simple ways to defend the right hand and come straight back with a counter.

The goal? 👇

👀 Recognise the shot early
🛡️ Defend without putting yourself out of position
⚡ Counter while your opponent is vulnerable
🥊 Turn their attack into your opportunity

Boxing isn’t just about punching harder or faster. It’s about timing, reactions, positioning and making your opponent pay for their mistakes.

Save this one and try the three counters next time you’re training 📌

Want to learn boxing in a safe, coached environment? Check out our boxing sessions at Slade Fitness, Sevenoaks.

31/08/2026

😂 We all know men love an upper-body day… but don’t neglect those little legs.

Chest? Trained.
Back? Trained.
Arms? Obviously trained. 💪
Legs? “I’ll do them next week.” 👀

Remember lads, **friends don’t let friends skip leg day.** 🦵😂

And yes… Bear’s available for personal training if your current programme is 90% bicep curls.

Tag someone whose legs are starting to look suspiciously undertrained. 👇

29/08/2026

🔥 BANK HOLIDAY SALE — 20% OFF! 🔥

Whether you’ve been thinking about trying your first Slade Fitness class or you’re already a regular, this is the perfect time to stock up and save.

For Saturday, Sunday & Monday only, get:

💥 20% OFF one 10-class pack per person

From Circuits and Pilates to Boxing, HYROX and more, grab your pack now and give yourself 10 more reasons to keep showing up 💪

⏰ 3 DAYS ONLY
🎟️ One discounted class pack per person
📍 Must be purchased at reception

Don’t wait until Tuesday and wish you’d grabbed it. 👀

25/08/2026

💪 Muscle isn’t just about looking strong. As you get older, it’s about staying independent.

Getting out of a chair. Carrying your shopping. Climbing the stairs. Playing with your grandchildren. Continuing to do the things you love without having to rely on someone else.

Maintaining muscle mass and strength becomes increasingly important as we age and that’s exactly what Andrew’s Strength Beyond 50 cohort is designed to help you do.

This isn’t simply a couple of gym sessions each week. You get:

✅ 2 small-group coached strength sessions every week
✅ 1 additional gym pass per week
✅ Fit Beyond 50 cardio class
✅ Nutrition & lifestyle guidance
✅ Strength Beyond 50 training journal
✅ WhatsApp support group
✅ 6-week progress reviews
✅ Your progress tracked across strength, mobility, body composition, recovery and more

And here’s where the value really stands out…

A typical 1-to-1 PT session at Slade is around £68. One PT session per week would therefore cost roughly £272 across four weeks.

Andrew’s entire Strength Beyond 50 programme is £240 per month — with two coached sessions every week PLUS everything else above.

It’s not about training to become the strongest person in the gym.

It’s about building a body that keeps you strong, capable and independent for as long as possible.

🚨 The next cohort starts 1st September and only a few spaces remain.

If you’ve been thinking about joining, now is the time.

Speak to reception to secure your place.

21/08/2026

⏱️ HOW LONG SHOULD YOU ACTUALLY REST BETWEEN SETS?

The answer depends on what you’re training for.

🏋️ Strength & power: Longer rest periods allow you to recover properly so you can produce high levels of force again in the next set.

💪 Building muscle: You still need enough recovery to maintain good performance and training quality — rushing your rest can mean fewer reps and less load.

🔥 Muscular endurance: Shorter rest periods can be useful when the goal is maintaining work under fatigue.

The mistake? Automatically thinking less rest = a better workout.

If your goal is strength or muscle growth, spending half your rest period trying to catch your breath could be limiting what you can do in your next set.

Rest with purpose. Train with purpose.

Save this for your next session 📌

19/08/2026

🥗 “I’m eating healthy… so why am I not losing fat?”

Because eating healthy and eating for fat loss aren’t always the same thing.

Foods like nuts, avocado, olive oil and granola can all be nutritious — but they can also be very calorie-dense.

Ultimately, fat loss requires you to consistently consume less energy than your body uses.

That doesn’t mean starving yourself or cutting out the foods you enjoy. It means understanding:

🥩 How much protein you need
🍚 The right portion sizes for you
🥑 How calorie-dense foods fit into your diet
📊 How much you’re actually eating across the whole day
⚖️ How to create a sustainable calorie deficit

You can have a very “healthy” diet and still be eating enough calories to maintain or even gain weight.

Food quality matters. But quantity matters too.

Need help taking the guesswork out of your nutrition? Speak to Bear, our Nutrition Coach at Slade Fitness, and build a plan around your goals and lifestyle.

📍 Slade Fitness, Sevenoaks

17/08/2026

When most people think about training, they think about losing weight, looking better or getting fitter.

But as you get older, there’s something far more important to train for:

Your independence.

Being strong enough to get yourself off the floor.

Having the balance and mobility to move confidently.

Being able to carry your shopping, climb the stairs, travel, play golf, walk the dog, keep up with your grandchildren and continue enjoying the things you love.

These are things we often take for granted today.

But maintaining them later in life requires us to invest in our bodies now.

That’s exactly why we’ve created Strength Beyond 50 with Andrew at Slade Fitness.

This isn’t about trying to train like you’re 25 again.

And it certainly isn’t about smashing yourself in the gym.

It’s about training intelligently for the decades ahead.

Andrew’s small-group programme will help you:

💪 Build and maintain strength
🦵 Protect muscle as you get older
⚖️ Improve balance, mobility and movement
❤️ Maintain cardiovascular fitness
⚡ Improve energy and physical capability
🥗 Build better nutrition and lifestyle habits
📊 Track your progress so you know your training is working

You’ll receive:

✅ 2 coached strength sessions every week
✅ Additional weekly gym access
✅ Fit Beyond 50 cardio class
✅ Nutrition & lifestyle guidance
✅ Strength Beyond 50 training journal
✅ WhatsApp support
✅ Regular progress testing and reviews

And with a maximum of just 6 people in the cohort, you’ll receive plenty of individual coaching and support along the way.

This programme isn’t about becoming the strongest person in the gym.

It’s about becoming the person who, at 60, 70 and beyond, can still say:

"I can do that myself.”

📅 Andrew’s next Strength Beyond 50 Cohort starts September 1st.

👥 Maximum 6 places available

📍 Slade Fitness, Sevenoaks

If you’re over 50 and want to invest in your future strength, health and independence, get in touch with reception to secure your place.

Don’t wait until you’ve lost your strength to start valuing it.

Get Strong. Stay Strong 💚

12/08/2026

🏆 SEVENOAKS SPORTS CLUBS, THIS ONE’S FOR YOU.

We’re offering members of Sevenoaks sports clubs an exclusive 10% discount on selected injury and recovery services at Slade Fitness.

Whether you’re managing an injury, dealing with a recurring niggle or simply want to recover better between training and competition, our team is here to help.

🩺 10% OFF Clinic Initial Consultations
• Find out what may be causing your pain or injury
• Assess your movement, strength & mobility
• Identify weaknesses or problem areas
• Get clear advice and exercises to support your recovery

💆 10% OFF Sports & Deep Tissue Massage
• Release tight & sore muscles
• Reduce aches, tension & stiffness
• Improve movement & mobility
• Support recovery from training
• Help keep your body performing at its best

Train hard. Recover properly. Stay in the game. 💪

📍 Slade Fitness, Sevenoaks
📩 Speak to reception or click the link in our bio to take advantage of this.

Tag a teammate or share this with your club! 👇

05/08/2026

🚨 FREE Hip Assessments – Limited to the First 5 People! 🚨

Got tight hips? Hip pain? Struggling with mobility, squats, running or even walking comfortably?

Don't ignore it.

Your hips are the foundation for how you move. When they're not working properly, it can lead to pain and compensation in your knees, lower back and elsewhere.

That's why we're offering 5 FREE Hip Assessments with our expert team.

During your assessment we'll:
✅ Identify what's causing your hip pain or stiffness
✅ Assess your mobility, strength and movement patterns
✅ Explain exactly what's limiting you
✅ Give you clear advice on what to do next

No guessing. Just expert guidance and a plan to help you move better.

📍 Slade Fitness, Sevenoaks

Only the first 5 people can claim this free assessment.

Contact reception to book your spot before they're gone.

Slade Fitness

05/09/2026

03/09/2026

31/08/2026

29/08/2026

25/08/2026

21/08/2026

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12/08/2026

05/08/2026

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