Step1 Fitness

The start of the New Year means time to refocus and ⁣⁣reset your fitness goals. That’s why I’m launching a 6 month program to help you get bigger, leaner and stronger by Summer.

Starting at the end of January, the program has 2 main phases. Phase 1 runs from the end of January to the end of March and focuses on building muscle through a structured training and nutrition plan. From the end of March to the end of July we focus on fat loss, adjusting calories and training to get you leaner for your Summer holidays.

You get a fully tailored workout plan, exercise videos, calorie and protein targets, nutritional support, and weekly check-ins from me to keep you accountable. It’s not a quick fix, there are no crash diets. Just tried and trusted methods that are proven to get results over the long haul.

If you’re a guy who wants to see a step change in your results and are willing to train several times a week then this could be exactly what you need. It doesn’t matter if you’re a total beginner or have been training for years. Everything will be built around you and where you are now.

Spaces are limited to a maximum of 8 guys so get in fast
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👉 All you have to do to reserve a spot is message me or comment below

Want to be bigger and leaner by next Summer? Here’s the plan.

Start today with a muscle building phase, aiming to gain up to 0.5% of your bodyweight per week. Lift weights and train hard 3-4 times per week and ensure you get plenty of protein. You can stick with this throughout Autumn and Winter, giving yourself more flexibility to enjoy food over Christmas and New Year. You’ll gain muscle but also some fat.

At the start of Spring (around March), you jump straight to a fat loss phase aiming to lose 1% of your bodyweight each week. Training stays the same and you might add some cardio. Protein needs to stay high to make sure you hold as much muscle as possible from phase 1 while your weight is dropping.

After about 12 weeks you will be close to your starting weight but with more muscle and less fat than before. You can now maintain your weight over summer without needing to train as much or be as careful about what you eat

A few long term clients have just finished working with me which means I now have some online coaching spots available. Here are some further details, get in touch if you want to know more

I have a few coaching spots available now!

Do you want to be stronger, fitter and healthier than ever before? Online coaching might be exactly what you need, here’s how I help my clients get the results they’ve never been able to get on their own

✅ A Tailored Exercise Plan - completely built around you, your goals, and your lifestyle. No more freestyling it and hoping for the best I’ll put together a plan unique to you

✅ Nutritional Coaching - I’ll look at what you’re eating and drinking now and work with you to make improvements each week focusing on habit change and education

✅ Weekly Check Ins and 1-1 Support - Even with the best plan in the world there will be things you struggle with, and challenges along the way. Weekly check ins keep you on track and keep you accountable

Not sure if online coaching is right for you? I’m offering completely free exercise and diet consultation calls, contact me now to book one in and let me help you get results in 2023

When client T came to me earlier this year she hadn’t exercised in a long time and had put on some extra weight since becoming a mum. She wasn’t concerned about hitting a specific weight on the scales but she wanted to be stronger, more toned and get her energy levels back to what they used to be.

We started slow with a couple of home workouts every week, and made small diet adjustments. T was very consistent, she got the workouts in week after week no matter how busy she got, and gradually her diet got better and better. By the time we stopped working together she had gained so much confidence she was going to the gym twice per week and was much stronger across the board. In week 1 she was doing squats with a 3kg dumbbell, by the end she was doing leg presses with 100kg!!

Even though weight loss wasn’t the goal, she lost 3kg of fat, gained muscle, all her body measurements fell and she went from a size 12 to a size 8. And all without any food tracking or off limits foods.

Excellent work from T ☺️💪🏼

Some lovely feedback from client Tracy who I’ve worked with over the past 7 months. As a busy mum of 2 she hadn’t been exercising consistently for years so she needed help and accountability developing some new habits. She wanted to get stronger, have better energy levels and just look and feel better than she had done for years.

We started with some light home workouts and small diet changes and eventually progressed to a mix of home and gym workouts. Tracy got much much stronger and her confidence also grew with her strength. She’s now in a place where she’s reached all her goals, but more importantly, now knows exactly what she needs to do to to keep the progress going. And…..she did it all without any calorie tracking.

Amazing work from Tracy!

Slots available now

Sleep! Not just something we like to get but something we need to get. Most adults should be aiming for 7-9 hours per night of quality sleep but we fall short, here are 5 top tips to improve your sleep hygiene

1. Get moving as soon as you wake - Don’t lay in bed snoozing, get up and ideally go outside for a morning walk or do some exercise

2. Limit caffeine and alcohol - Caffeine stays in your blood for hours after drinking a coffee. Enjoy your morning coffees but try to avoid them in the afternoon or evening

3. Have a wind down routine - this will be individual to you but reading, having a bath, stretching or listening to a podcast all work well

4. Avoid screens just before bed - Screens give off blue light which impacts melatonin production and disrupts your sleep cycle. Best to avoid them 30-60 mins before bed time

5. Keep your bedroom cool and dark - Just like the bat cave. Blackout blinds work well and keep any lights or screens covered up

What else has worked for you? Please let me know, and like, share or comment if you found this useful