James Fitness: Personal training and group training in Herne Bay

So strong 💪

Most of our members come to us just wanting to feel fitter and strong. It’s not about bikinis anymore it’s having body confidence, it’s about not feeling achy and old.

Through healthy nutrition habits and strength training we create unbelievable mental and physical transformations 🙌

This week we welcomed 3 of our members into the 💯 club that’s a 100kg deadlift 😮 and one with a new 80kg PB too 👏

That’s just shy of 16 stone!

“We are the gym for people who hate the gym”

We make fitness fun, we personalise it to you and teach you healthy longterm habits along the way ❤️

And right now we aren’t accepting any new members unfortunately but feel free to get in touch and get on the waiting list 📱

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There is no finish line in health and fitness….

It’s not the summer, it’s not till your holiday…

The fact is, it’s when you can’t do it anymore…

I try and preach healthy habits ❤️

I think: What can you do now to keep you in your own home when you’re older.

How can I make sure you can get up and down off the ground.

How can I make sure you can pick up your grandchild when they fall over.

How can I make sure you’re not be the one sat on the bench while everyone else is taking part.

How can I make sure you eat well to improve body composition and fight age related muscle loss.

It’s a hell of a responsibility aye ❤️

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MY GOAL FOR YOU 🎯

To educate you around nutrition

To understand how much energy is in food

To understand macronutrients

To know what a healthy balanced meal looks like

To know how to build a healthy meal

To be able to enjoy all foods without guilt, without a dieting mindset.

You have unconditional permission to eat anything!

To get regular exercise

To sleep properly

To get outside daily

❌ I’m not teaching you to diet ❌

The 6 week challenge is to challenge you to change your habits 👊

It’s to set the foundation for a better relationship with health and fitness ❤️

That’s James fitness 🏋️🏋🏼‍♀️

During our 6 week challenge ( Trial )

Our goal is to get you too ⬇️

• Eat regularly
• Install some healthy habits
• Understand the power of protein
• Hydrate better
• Get stronger
• Get fitter
• Be able to move better

We start to lay the foundations for the future 🚀

We don’t make weight loss promises because at this point that’s not that important 😮

Our goal is to help you create sustainable healthy habits that lead to body composition changes ❤️

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Why the scale can go UP even when you’re eating in a calorie deficit 📊

This confuses a lot of people, so let’s clear it up.

If you’re eating fewer calories than your body needs, fat loss is happening.
But the scale doesn’t just measure fat. It measures everything.

That means your weight can fluctuate daily even when progress is being made.

Here’s why 👇

1. Water weight changes daily
Your body is mostly water, and water shifts fast.
Things that increase water retention include:
• Eating more carbohydrates
• Salty meals
• Poor sleep
• Stress
• Hormonal changes (especially for women)

You can lose fat while holding extra water at the same time. The scale only sees the water.

2. Food still has weight
If you’ve eaten more volume, more fibre, or later in the day:
• There is simply more food moving through your digestive system
• That adds weight temporarily

That is not fat gain.

3. Exercise can increase scale weight short term
Training causes small muscle damage.
Your body sends fluid to repair it.
This is normal and healthy, but it can make the scale go up for a few days.

4. Fat loss is slow. Water changes are fast.
Fat loss happens over weeks.
Water can change overnight.

That’s why day to day weigh-ins are noisy and misleading.

The most important thing to remember

You didn’t gain fat overnight.

And you won’t lose fat overnight either.

There is 7700 calories in a kg of fat that plus your total daily energy expenditure which is likely somewhere towards 2000

So unless you eat nearly 10,000 calories you didn’t gain a kg of fat 👌

This is why I look at:
• Weekly trends, not daily numbers
• How clothes fit
• Measurements
• Energy levels and consistency

Not one random weigh in.

If your calories are consistent and you’re patient, the scale will catch up.

𝗕𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁 𝗶𝘀 𝘁𝗵𝗲 𝗺𝗼𝘀𝘁 𝗶𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝘁 𝗺𝗲𝗮𝗹 𝗼𝗳 𝘁𝗵𝗲 𝗱𝗮𝘆…

But for many adults, that’s not actually true ❌

“Breakfast is the most important meal of the day” gets repeated so often that it feels like a fact.

But it’s more of a slogan than a rule.

Here’s the missing context 👇

If you wake up hungry and enjoy breakfast, eat it. If you’re not hungry until later, forcing food first thing doesn’t magically improve metabolism, fat loss, or blood sugar control.

When researchers compare people who eat breakfast vs those who skip it, they don’t see consistent advantages for weight loss or metabolic health once total calories and food quality are accounted for.

What does matter more than timing:
• Total daily intake ✔️
• Protein and fibre ✔️
• Consistency you can stick to ✔️
• How food fits your lifestyle and appetite ✔️

For some people, breakfast helps with energy and appetite regulation. Not evidence based more observational I’ve noticed over the years those who skip breakfast tend to overeat later in the day be that in their meals, excessive snacking or evening binging.

For others, delaying the first meal feels better and leads to fewer overall calories without effort.

Neither is “right”. Neither is “wrong”.

A better question than “Should you eat breakfast?” is: “What meal timing helps you eat well, consistently, without stress?”

That’s the answer that actually supports long term health.

If this myth confused you for years, you’re not alone. Nutrition advice is often louder than it is precise…

Would you rather skip breakfast❓❓❓

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If you find yourself snacking when you’re not physically hungry, this is for you.

Emotional eating isn’t a lack of discipline.

It’s usually your nervous system looking for relief.

That’s why “just don’t eat it” rarely works.

One tool I often share with clients is the STOP method. It doesn’t stop urges. It slows them down so you can choose.

Here’s how to use it in the moment:

🚨 S – Stop

Before reaching for food, pause for a few seconds.

No rules. No judgement. Just pause.

🚨 T – Take a breath

Slow breath in through your nose.

Longer breath out.

This helps calm the stress response that drives emotional snacking.

🚨 O – Observe

Ask yourself gently:

What am I actually feeling right now?

Am I tired, overwhelmed, bored, anxious?

What do I really need in this moment?

This isn’t about talking yourself out of eating.

It’s about understanding what’s underneath.

🚨 P – Proceed with intention

Now decide what helps most.

That might be:

• eating the snack mindfully

• choosing something different

• taking a short break

• or doing both

All options are allowed. The difference is that you chose, not the urge.

The goal isn’t to never emotionally eat again.

It’s to move out of autopilot and reduce the guilt cycle.

If emotional snacking feels confusing or frustrating, try this once today and notice what shifts.

Small pauses create big changes over time.

If you want to set a 2 minute timer and go and do something else this works really well too 9/10 I don’t have that snack.

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🤩MEMBER FEEDBACK 🤩

Experience: I love coming to classes, it is so much more interesting than a bog standard gym.

I like not having to think about what to do as we’re told, also that the routines vary and there is always someone there to tell me when I’m not doing it quite right!

I’m feeling stronger and fitter and look forward to improving this further.

All coaches are friendly and approachable. Thank you!

𝗜𝗦 𝗧𝗛𝗜𝗦 𝗬𝗢𝗨❓❓

• You’re 40+
• Joined the gym a number of time
• Spent most of your life on a diet
• You don’t feel yourself anymore
• You have poor energy
• You feel way older than you are
• You don’t feel fit or strong
• You’re fighting the effects of menopause or aging

If this is you….This is who we work with day in day out

We support, educate and guide our members to break out that diet cycle… ❤️

To stop feeling guilty 🚫

And find a way to move your body in a safe and personalised way 💪

We help you get fitter, stronger, and learn how to eat in a sustainable way where nothing is off limit 🙏

All in a small group training environment that’s supportive and encouraging and social with others on the same journey.

It has the above benefits but also makes it affordable.

If you want to learn more about what we do get in touch, we offer a complimentary trial session❤️

𝗚𝗟𝗣-𝟭 𝗺𝗲𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀: 𝗔 𝗽𝗿𝗮𝗰𝘁𝗶𝗰𝗮𝗹 𝗴𝘂𝗶𝗱𝗲 𝗳𝗼𝗿 𝗼𝗽𝘁𝗶𝗺𝗮𝗹 𝗿𝗲𝘀𝘂𝗹𝘁𝘀

GLP-1s (like semaglutide, liraglutide, tirzepatide) are powerful tools for appetite control and fat loss, but how you use them matters

Using information from my nutritionist course, GLP-1 course i've recently completed, real life experience working with clients and studies I've put together this guide.

This guide covers:
• My opinion now ✅
• How GLP-1s work and what they do (and don’t do!) ✅
• Protecting muscle and metabolism with strength training and protein ✅
• Meal planning tips to reduce side effects and stay fuelled ✅
• How to come off GLP-1 safely without losing progress ✅

Whether you’re using GLP-1 under medical supervision, privately or just curious, this guide helps you train smarter, eat better, and stay healthy while using these medications.

If you read this give it a ❤️ and feel free to share if it can help anyone.

Want help on your journey head over to our website.

GLP-1 Medications: A practical guide for gym members — Bay Run Coaching My Professional position on GLP-1 Medications I need to start with my opinion… GLP-1 medications are powerful tools,  and that is exactly why I approach them with caution. While the research clearly shows that GLP-1 receptor agonists can support weight loss and metabolic health when

You’re not losing weight because… You’re not eating enough 😳

This statement on paper makes no sense, if I was to put your on a desert island with no food and just water you would be dead in about 30 days…

A lot slimmer but also with a lot less muscle ❌

Your body’s only aim is to stay alive!

It’s very smart 🧠

You feed it bu**er all, it just turns everything down in your body…

It turns down important processes and I’ll share what they are below 👇

Your hormones shift to slow metabolism

Your body senses low energy and adjusts key hormones:

• Leptin drops → You feel hungrier and your metabolism slows.

• Thyroid hormones lower → Your resting metabolic rate (RMR) goes down.

• Insulin falls → Your body reduces costly building processes.

• Cortisol & ghrelin rise → More stress, more hunger, more fat-saving.

You lose metabolically active tissue

In a big deficit, the body starts breaking down muscle, and even reduces the size of organs like the liver and kidneys.

Less muscle + smaller organs = a slower metabolism overall.

Your body becomes “Too Efficient”

This is called adaptive thermogenesis.

* Your mitochondria become more efficient, producing energy while wasting less heat.

* Non-essential functions like reproduction, immunity, and growth get dialled down.

Basically, your body learns to run on less… which makes weight loss harder over time.

You move less without realising

Your NEAT (all movement outside of exercise) drops:

• Less fidgeting

• Fewer steps

• Reduced spontaneous movement

This can quietly reduce daily energy burn by hundreds of calories.

Psychological effects

* Food obsession (thinking, dreaming, talking about food constantly)

* Anxiety and irritability

* Depression

* Social withdrawal

* Loss of interest in hobbies and relationships

* Binge-like eating behaviours during refeeding

Takeaway:

Under-eating doesn’t speed things up—it slows everything down.

You get hungrier, your training feels harder, recovery worsens, metabolism drops, you get ill frequently and fat loss stalls.

Also usually within a week or two you find yourself binging and consuming 0000’s of calories…

Then back on the start again Monday wagon 👎

There are so many ways to change your body composition but there are things we need to do in order to make it work longterm 👇

* Eat like a normal person, we need you to learn to eat like you will the rest of your life instil good habits

* We need you to understand macronutrients the proteins carbs and fats that build up your diet and what they do in the body

* We need you to understand micronutrients and how important that are.

* We need you to understand how you burn energy so what makes up how much fuel you need in a day.

* We need you to understand energy balance to create a suitable calorie deficit.

* We need the right mindset to get you out of the diet mentality and into a moderation mindset

But here’s the challenge for me 😟

You’re all totally different

* Different habits

* Different upbringing

* Different issues

* 100’s of diets

* Stuck in a restrict/binge cycle

This is why Im doing the nutritionist course, I’ve never had the answers that I truly believe to be the right one and you know what I might never have the exact answer but I am learning the tools to guide you the best I can ❤️

Eating enough is not a luxury… it’s essential for performance, health, and long-term progress.

If you read this far please give it a ❤️ so I know the message is getting out there 🙌