DJ Fitness & Wellbeing

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DJ Fitness & Wellbeing 1-1 and Small Group Personal Training in Bognor Regis

I've got a client at the moment who wants to build some muscle, but she's worried about the number on the scale going up...
23/09/2026

I've got a client at the moment who wants to build some muscle, but she's worried about the number on the scale going up.

Muscle doesn't weigh more than fat. Same weight is same weight. What's different is the space it takes up in your body. A pound of muscle sits smaller and tighter than a pound of fat.

So the scale can stay the same or even go up while you're changing shape completely.

I'd rather my clients judge progress by how they look in the mirror, how their clothes fit, how much energy they've got. The scale is just one number, and not always the useful one.

If you're chasing a number on the scale and ignoring how you actually feel, you might be measuring the wrong thing.

Every Sunday I review how my week's gone. One of the things I track is screen time.That's how I noticed it's been going ...
21/09/2026

Every Sunday I review how my week's gone. One of the things I track is screen time.

That's how I noticed it's been going up.

I got a lot done these last few weeks. Finished the counselling course. Patio's done.

Upgraded the systems I use with clients so they get a better, more effective experience.

But I've spent too much time on games, and I didn't choose where that time went.

So I'm setting a daily limit on my phone this week.

Here's a question for you. Do you know where your time goes? Have a look at last week's total. Can you use that time better?

Life's been hectic lately.Recovering from the op, finishing a Level 2 in counselling skills, a bit of building work goin...
19/09/2026

Life's been hectic lately.

Recovering from the op, finishing a Level 2 in counselling skills, a bit of building work going on in the garden. None of it training-related, but still working towards things.

Slowly getting back to full capacity. Good things coming.

Finished my Level 2 in counselling skills a few weeks ago. Had to run a live session as part of the assessment, no scrip...
17/09/2026

Finished my Level 2 in counselling skills a few weeks ago. Had to run a live session as part of the assessment, no script, no second attempt.

It was hard. Properly out of my comfort zone.

I did it because I believe mental health needs physical support just as much as physical health needs mental support. You can't really separate the two, not in this job.

Still waiting on the certificate through the post, but the learning's already in the room with clients.

Had a small op a few weeks back to finally sort a lump in my neck.For 5 years I was told it was just an ingrown hair fol...
15/09/2026

Had a small op a few weeks back to finally sort a lump in my neck.

For 5 years I was told it was just an ingrown hair follicle. It wasn't. Turned out to be a sebaceous cyst, and it had been causing neck tightness and fainting the whole time.

5 years of asking someone to actually look properly.

Recovery's had its moments, stitches and soreness driving me mad, but it's done now and healing well.

If something doesn't feel right in your body, don't let one answer be the final one. Keep asking until someone listens.

Can't wait to get back to training properly. Got goals to achieve.

A client in his 60s set a target of 222lbs by 1st November.He hit it on 21st August. Ten weeks early. Around 23lbs down....
24/08/2026

A client in his 60s set a target of 222lbs by 1st November.

He hit it on 21st August. Ten weeks early. Around 23lbs down.

No fad diet. No gimmicks. No supplements or shortcuts. Just two sessions a week with me, walking more, eating properly, and cutting back on alcohol. Done consistently, week after week.

That's it. That's the whole plan. Nothing fancy, nothing complicated, just showing up and doing the basics properly for long enough to see them work.

I'm extremely proud of him. This is exactly why I love this job.

If you think you've left it too late, or you're too old, this is your reminder that you haven't. He's proof.

It's never too late to start.

This is 100% not a shameless plug, regardless of the picture.Should I train before breakfast to burn more fat? A questio...
21/08/2026

This is 100% not a shameless plug, regardless of the picture.

Should I train before breakfast to burn more fat?

A question that comes up a lot in fitness circles.

Your total daily energy balance matters way more than whether you've eaten before a session.

Calories in vs. calories out comes first, every time.

Training fasted doesn't put you in some special fat-burning mode.

One honest caveat: if you've got a medical condition that affects blood sugar or energy, fasted training might genuinely need a different approach.

Check with your doctor if that's you.

For most people though, train whenever fits your day and your energy.

Consistency beats timing.

Morning person or evening trainer, and does it actually change how your sessions feel?

Dripping by the end of a session doesn't mean you burned more fat. Just like the fad we used to see of people wrapping ...
19/08/2026

Dripping by the end of a session doesn't mean you burned more fat.

Just like the fad we used to see of people wrapping themselves in cling film to get skinny! Be honest, did you try it?

Sweat is just your body cooling itself down, nothing more.

That said, don't dismiss that feeling of "wow, I actually worked hard today."

It shouldn't be your evidence that the session worked. But it should absolutely be embraced.

Chase the work. Chase the effort, earn the results!

Do you judge how good a workout was by how much you sweat?

A thousand crunches a day won't give you abs. Sorry.Fat loss doesn't work area by area. Your body decides where it comes...
17/08/2026

A thousand crunches a day won't give you abs.

Sorry.

Fat loss doesn't work area by area.

Your body decides where it comes off, not you.

So training one spot hard won't strip fat from just that spot.

Here's what you can do though: spot enhance.

Add more weekly volume to an area you want to build, and it'll develop even while fat comes off everywhere else at once.

What's the one area you've been trying to "spot fix" instead of just building it up properly?

I like my exercise to be tough. A hard lift, a hard run, something that properly tests me. That's part of why I show up....
14/08/2026

I like my exercise to be tough.

A hard lift, a hard run, something that properly tests me.

That's part of why I show up.

But there's a difference between tough and in pain.

Pain isn't proof you've had a good session.

Sometimes it's just proof something's wrong.

Push hard, but learn the difference between "this is a challenge" and "this doesn't feel right."

One builds you up. The other sets you back.

Where's your line between tough and too much?

Address

91 Ash Grove
Bognor Regis
PO229JT

Telephone

+447936334024

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