Symonds Fitness

📣 Announcement 📣

I am looking for 4 women who want to drop 3-5kg of body fat, improve strength, gain definition, and build a body they are proud of

I am launching the SF90 programme which will help you to achieve all of this over 90 days

This is a coaching concept specifically designed for those with little to no knowledge of what to do in the gym

You will work very closely with me over 90 days, and I am only looking for people who are ready to commit

I want to help 4 ladies get in the best shape of their life over the next 12 weeks, all without starving themselves on a boring diet, and without endless hours of cardio

If you are interested or want to see if we are a good fit, drop me a DM or click the link in my bio for a free consultation call

Free fat loss challenge is back!

Last challenge was amazing and the group lost 14.5kg in total

In just 10 days!

There will be workouts to follow, free recipe book, info pack to help you understand fat loss and work out your calories

If you need a little kick start or some guidance then join the group

If you know anyone who needs some help and would benefit then get them involved too

Just click the link in the comments to join

Have you tried cutting your hair during lockdown, or got your partner to cut it watching a YouTube video, or tried to dye it yourself

Obviously it didn’t go how you thought, probably wearing a hat most days (like me)

Then you’ve realised how much you miss and how much you need your hairdresser or barber

Realised you can’t do it without them, tried to do it by yourself but just didn’t get the result you wanted

You need your hairdresser, you pay for their service because it gets you the results you want, and you don’t mind paying because it makes you feel better and happier

So why do you think you are going to get results without a coach or personal trainer

I’m not saying you won’t get results without one, 100% people have during lockdown, which is amazing

But if you have followed a few workouts from people on the internet, tried to get 10,000 steps a day but gave up because it’s cold and wet

Realised food is the only fun thing during lockdown so you just can’t eat healthy

Then you are never going to get results without a coach or a trainer

Sometimes you can’t do it on your own

If any of this made you think ‘ye that’s me’ give me a message to work with me or any questions

This makes me happy

My client came to me wanting to get stronger and put on a bit of weight, the problem when people want to put on weight is sometimes they just use it as an excuse to eat whatever they want

After all the goal is to put on weight, but if you are putting on weight very quickly, chances are you are putting mostly fat on

This is after 4 weeks of sticking to her plan and upping her calories slightly, 1.5kg (just over 3lbs) in 4 weeks is pretty perfect, and spot on to the goal I set her

Results like this always make me happier than the 10lbs in a week ones

This is exactly how weight loss should look

In 3 weeks my client Gayle has lost 3lbs

Her body fat has gone down 3%

Her muscle mass has gone up 1lb

And her visceral fat has gone down (fat around the organs)

Everything in the right direction at a rate that is easily sustainable

If it was 10lbs of weight loss, would that happen again in the next 3 weeks

Definitely not

So for every women who wants to lose weight and ‘tone’ up (gain muscle and shape) this is how it should look

My client Gayle doesn’t really like the gym, especially going on her own

Doesn’t like trying the weights out, but after training with me for 10 weeks her confidence has soared

It’s the first time she has actually stuck at going to the gym, and she is finally getting the results

Big shoutout to my client Robbie who has lost 7 pounds in a week

That’s half a stone

In a week

Again we were training hard, plus he was doing extra at home and at weekends which is great

But the food side of things was proving the problem again

I worked out roughly his calories he should be aiming for, but the main thing was cutting out the crap food

Sugary snacks, biscuits, chocolate etc

Being aware of how many calories a day

Training sensibly and effectively

And the result speaks for itself

If we keep this up then he can finally feel confident when on holiday, relax and enjoy himself

Which is really the main goal

‘I don’t know what to eat after dinner, I get so hungry but it’s bad to eat a meal late in the evening, so I snack on bad stuff’

Normally you would have dinner around 6ish, go to bed about 10/11

That’s 4/5 hours without a meal

During the day if you went that long without food you would most likely be hungry, and would eat

The evening is no different

I always say to my clients have another meal, make a big dinner and split it in two, have one at 5.30 one at 8.30

It’s irrelevant how late you eat

Unless you are smashing a huge dinner in bed then sleeping straight away, chances are you’ll feel sick

If you are still within your calories after dinner, then eat again

Otherwise you will snack on biscuits, chocolate and crisps because you think it’s smaller than a meal

But will probably be having more calories than you would if you were to have natural yoghurt with a bit of granola, flavoured rice cakes with a bit of cheese, or be more adventurous than me

Don’t think just because it’s late you can’t eat, just be aware of what you’ve eaten through the day and be sensible with your choices

You’ll be surprised how many calories you can cut out by stopping the late night snacks

6 lbs lost in a week

My client Lee goes through different motivation stages, like everyone does

Recently he has been really good with training, then we discussed about food and he has stuck to it as best he could

If you are committing yourself to 4-5 days a week training in the gym, there is nothing more frustrating than undoing that hard work with the wrong food and calories

Knowing what and how much to eat is such an important factor

Lee has had a couple of takeaways, but overall he’s been very good with the food

And these are the results

6lbs in a week. One week

The first week of sticking to his food, he wanted me to weigh him, and he had lost nothing

I told him to not get disheartened, carry on and trust it. And the next week 6lbs

A lot of people would of weighed themselves after the first week, saw they didn’t lose anything after all their hard work, and then give up and think what’s the point

You have to trust the process, stick to it, and listen to people who know what they are talking about

If you want any advice on your calories or food, drop me a message and I’ll see if I can help

One reason you might not be losing weight

Fruit juice, orange juice, apple juice, it has to be healthy, it comes from fruits?

Better than drinking coke though definitely ?

Nope. Pretty much the same

I’ve just started training a new client who drinks fruit juice everyday thinking it was healthy

Let’s say it’s a small bottle, 200ml. That’s around 100 calories. A small bottle every day. That’s 700 calories a week taken out straight away.

700 calories of mostly sugar. No nutritional calories

And she wasn’t aware that is was affecting her weight loss

Just from that one small change that will barely affect her daily life, we have made a huge step and I can guarantee she will start losing weight straight away

Nice little shout out from my client

When you see someone progress, who listens and takes everything on board, it’s always rewarding seeing their results

That feeling when you walk into a club

Everyone is dancing, you are no where near drunk enough to think of dancing, and even when you do it will look like a baby giraffe trying to get up for the first time

But your friends starts dancing straight away

So you have to, you have no idea what your doing, you think everyone is looking at you, you think you look stupid

In my case very likely

And it puts you off going

Imagine walking into a gym, you have no idea what to do

Everyone is working out, you have to pretend you know what you’re doing

You think you look stupid

Which is why my online clients have much more confidence when all they have to do is open their phone

Choose which workout to do, follow it

And look like they are a gym expert

In and out, not wasting time or feeling uncomfortable

And can save feeling embarrassed for nights out dancing 🕺🏼 💃