Black Sheep Fitness Academy

16/06/2026

BOSH ❤️

COACH TIFF ✌🏻
www.blacksheepfitnessacademy.com

16/06/2026

Why you're not building muscle even though you lift:

1. You're not eating enough protein
Most people think they are. They're not.

Aim for 1.6-2.2g per kg of bodyweight.

2. You're not training close enough to failure.

If you finish a set and could've done 6 more reps, that's cardio with weights.

You need RPE 8-10 on most working sets.

3. You're not progressively overloading.

Same weight, same reps, same
tempo = same body.
Add load, reps, sets, or tempo over time.

4. You're not recovering properly.

Sleep, stress, hydration - they matter more than people want to admit.

5. You're switching programmes too often.

You can't grow if you don't stick with a plan long enough to adapt.

6. You're not eating enough calories overall.

You can't build muscle in a deficit unless you're brand new to training.
Most people need a small surplus.

Simple truth:
If you want to grow, you need enough food, enough effort, and enough consistency.

COACH TIFF ✌🏻
www.blacksheepfitnessacademy.com

14/06/2026

To say this message made my week is an understatement. This is exactly what we aim to deliver at Black Sheep, a premium experience, a facility we’re proud of, and a space where the love we put in shows.

And trust me, we absolutely love our gym.

Let’s bring on another BIG week ❤️💪🏻

COACH TIFF ✌🏻
www.blacksheepfitnessacademy.com

14/06/2026

Proud sponsors of Washington Juniors U11s ⚽️ 💪🏻 🏆

We are absolutely thrilled to announce that Black Sheep Fitness Academy have very generously agreed to become our new front of shirt sponsor for the coming season.

Eilish and Lee at Black Sheep Fitness Academy have kindly agreed to fund a brand new kit including goalkeeper kit featuring their brand logo.

As part of the new partnership, we are working on fitness fundraiser dates to help kick start plans for a trip to Flamingo Land football tournament!

It goes without saying that grassroots football operates solely off the generosity of local businesses and brands and we must say a huge, huge thank you to John Duckworth Funeral Directors for featuring on our inaugural kits throughout our u9s and u10s campaign.

🤝

12/06/2026

What a fantastic day at Black Sheep, it’s been rammed, no pun intended!

Each session filled with energy, the atmosphere was amazing, and everyone was putting in top notch effort on our new Muscle and Strength cycle (MAS)!

I truly believe this is going to be one of the best blocks we’ve had in a long time!

From the early birds smashing their morning workouts to the night owls pushing through their evening sessions, the commitment is incredible.

A special shoutout to all our new members who joined us this month. Some of you have been on our waiting list for literally months, so it’s been fantastic to finally meet you all. You’ve all fitted in perfectly!

Let’s keep this momentum going and make every session count.

Remember, it’s not just about lifting weights, but lifting each other up too. Together, we’re building not just muscles, but a strong, supportive community.

Keep up the great work, everyone! 💥

COACH TIFF ✌🏻
www.blacksheepfitnessacademy.com

11/06/2026

In our gym, we don’t just lift, we move with intent and lead with precision.

The Narrow Stance Sumo Squat, grounded, controlled, powerful.

Because anyone can drop into an exercise… but not everyone earns their reps.

💡 It’s not about chasing PBs every session. It’s about building strength that sticks.

💥 A wide base with knees tracking strong.
💥 A tall chest and proud spine.
💥 Hips sitting between the heels, not behind them.
💥 Drive the floor away and stand tall with purpose.

We’re not here for shortcuts.

We’re here for only progress.

Technique is the flex and form is the foundation.

COACH TIFF ✌🏻
www.blacksheepfitnessacademy.com

11/06/2026

10/06/2026

Our 2 of 3 big events this year is fast approaching, Total Warrior. More of this incoming, and we honestly can’t wait. What a lovely throwback to some of the pictures taken last year on the day! We can’t wait until we do it all again in a couple of weeks, 40 plus of us 👀

At Black Sheep, everything we do is built on community. We hit three major events every single year as standard, and that’s before you even count the little social gatherings and all the other bits that make this place what it is.

If you want a sense of belonging… if you want people who show up, push you, laugh with you, and celebrate the wins with you… this is where you find it.

Black Sheep isn’t just a gym. It’s a team. A community. A family.

TEAM BLACK SHEEP
www.blacksheepfitnessacademy.com

Total Warrior

10/06/2026

Struggling to get your steps in at work? 😩

It’s a common challenge for many office workers. Sitting at a desk all day makes it tough to stay active.

I hear it almost on the daily and I totally get it. Having to do a lot of admin myself, it’s easy to lose track of time and realise that your activity has taken a big hit.

But don’t worry, there are plenty of ways to incorporate more movement into your routine.

Check out my top 8 tips to boost your step count even with a desk job.

1. Take short walks - Set hourly reminders to walk for 2-3 minutes. It adds up! Maybe go refill your water bottle or do a quick lap around your office building.

2. Use the stairs - Skip the elevator and take the stairs, even if it’s just a floor or two. It’s a great way to get your heart rate up and strengthen your legs.

3. Walk during breaks - Turn your lunch break into a power walk session to refresh and re-energise. You’ll return to your desk feeling more focused and less stressed.

4. Walk and talk - Pace around your office or home while making phone calls or brainstorming. It’s an easy way to add steps without interrupting your workflow.

5. Park further away - Choose a parking spot at the far end of the car park for those extra steps. If you use public transport, get off a stop early and walk the rest of the way.

6. Take the long way - Head to the furthest bathroom, printer, or coffee machine instead of the closest one. Make a game out of it and see how many extra steps you can add.

7. Desk exercises - Do leg lifts, seated marches, or ankle rotations right at your desk to stay active. Simple stretches or even standing up periodically can make a difference.

8. Walking meetings - Propose walking meetings for casual discussions or catch-ups with colleagues. Fresh air can lead to fresher ideas and a more productive meeting.

Remember, increasing your steps also boosts your NEAT (Non-Exercise Activity Thermogenesis), which is vital for maintaining a healthy metabolism and overall well-being. 💪👟

Boost your health one step at a time! 🖤🐑

COACH TIFF ✌🏻
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