Fitnessworks

What does a coach’s weekly food shop actually look like? 🛒

(Spoiler: it includes ice cream)

is walking us through his weekly grocery delivery. If you want to know the secret to hitting your goals without burning out, pay attention to his golden rule at the end!

Here’s the breakdown:

Protein: 0% Greek yogurt (the ultimate high-protein snack), chicken breasts, steak, 5% fat mince, tuna and eggs.

Carbs: Oats for the morning, rice (including microwave packets for speed!), couscous, Jason’s sourdough and rice cakes.

Micros: A huge pile of greens, peppers, tomatoes and frozen berries.

And of course 👉 Zero Sugar 7Up and a box of Magnums.

George’s philosophy is simple: get 85-90% of your calories from whole foods to fuel your training, recover well and feel healthy.

Then, save 10-15% for something you just genuinely enjoy.

Nutrition doesn’t have to be complicated, and it definitely shouldn’t mean total restriction. Nail the fundamentals, keep your staples consistent week after week, and make it work for your lifestyle!

Skipping your workout because you’re “too busy” with work?

🧠 You might actually be making your day harder.

When the inbox is chaotic and deadlines are looming, the gym is usually the first thing to get dropped. But scientifically, sitting at your desk for another hour is the worst thing you can do for your focus.

Here’s why a structured session is the ultimate productivity hack:

*The brain boost
Lifting heavy weights or hitting a circuit drastically increases blood flow and oxygen to your prefrontal cortex.

*Executive function
This is the exact area of your brain responsible for decision-making, focus, problem-solving, and emotional regulation.

*The hardware upgrade
Taking 45 minutes to move leaves you sharper, highly focused, and far less reactive to stressful emails.

Stop viewing your session as a distraction from your career. It’s the exact tool that enables you to perform at your absolute best.

Struggling to fit training into a demanding work schedule? Drop us a message and let’s build a plan that actually works around your lifestyle. 📥

Just back from a summer holiday and feeling entirely out of routine?

Coach Nick is here to help you reset.

It’s so easy to let post-holiday guilt trick you into doing something drastic. You feel sluggish, so you try to restrict your calories, skip meals, or punish yourself with hours of intense cardio to “burn it off.”

Stop! ✋

As Nick explains in today’s video, fitness is about averages over time. One week off does not erase months of hard work. That heavy feeling? It’s most likely water retention and glycogen, not sudden fat gain.

Here is your actual post-holiday game plan:

*Drop the guilt.
*Hydrate.
*Pick up your routine exactly where you left off.

Pack your gym bag, get your next session booked, and let’s get back to work on the studio floor! 🎒💪

5:15am alarm. Back-to-back coaching. A business to run in between...

We get asked this a lot! So here’s a realistic look at a day in my life as a business owner trying to balance work and life.

Spoiler: Not just heavy weights all the time!
There’s a lot to juggle between the business and coaching, but a few non-negotiables keep me sane:

*Steps in, ideally outside
*Daily movement,even if it’s just stretching
*20g+ protein in every meal
*6+ portions of fruit and veg a day

That’s the balance. Not perfect, just consistent.

If you’ve ever wondered what it’s actually like behind the scenes at FitnessWorks, this is it! 😊

🥤The 30-minute “anabolic window” is one of the most misunderstood concepts in the fitness industry.

Today, I’m talking about how your body doesn’t just switch off its ability to build and repair muscle the moment you walk out of the studio.

That recovery process actually stays elevated for 24 to 48 hours after a heavy lifting session.

Here’s what you actually need to focus on:

*Timing is secondary: A post-workout shake is fantastic for convenience, but it’s not a magic bullet.

*The real metric: What actually dictates your progress is your total protein intake across the entire day.

*The metabolic advantage: Protein isn’t just a recovery tool. Hitting a high daily target keeps your appetite under control and actively burns calories just through digestion.

Stop overcomplicating the exact timing of your meals and stressing over the clock. Focus on the big picture and hit your daily total.

If you aren’t sure what your daily protein target should be to actually see results, drop me a message and we can figure it out together!

⌚ Did your workout even happen if your Apple Watch didn’t track it?

We know it’s tongue in cheek but there is a very real problem with relying on your fitness tracker to judge the quality of a strength session!

George is here to break down why chasing a high active calorie burn on your wrist is actually holding back your progress.

Here is the reality of using a watch on the gym floor:

You rush your rest: if you’re constantly looking down to make sure your heart rate stays high, you are likely cutting your rest periods short. Real strength training requires lifting a weight heavy enough that you actually need two to three minutes to recover before your next set.

It measures the wrong metric: your watch might show a massive active calorie burn during a fast-paced cardio or spin class, but it completely misses the muscular adaptation from lifting heavy. Building muscle is what fundamentally changes your metabolism long after you leave the studio.

Fitness trackers are brilliant tools. We highly recommend using them to monitor your daily step count, sleep, and resting heart rate.

However, when you’re under the bar, the metrics change.

Stop worrying about the calories on your screen. Track your reps, track your sets, and track the weight you are lifting. That is the data that actually changes your physique.