CR Health + Fitness SW London

Sometimes as a 1 person fitness business owner you feel like your invisible to the potentially 000's of people in your local area who need some help keeping on top of their Fitness, Nutrition & Lifestyle habits even though they know they really need to in order to live a fuller life.

So you have to do some silly 'the algorithm can't see me posts' like this in order to possibly grab someone’s attention & make them aware of how you can help (even though you don't actually want attention 😭!)

So here's my pitch >> I changed career to follow my passion and work in the Health & Fitness space as I'm pretty obsessed with how physical movement, healthy nutrition & better lifestyle habits can actually make us feel & look amazing if we just have a system that's personalised & sustainable for our busy lives.

I also love to see people go from feeling stuck & unhappy with their body composition or general health &/or fitness/mobility to a place where they are leaving a session beaming as they've expressed themselves physically at the correct intensity, & are feeling the very real benefits both mentally & physically!

I've also decades of experience running, resistance training, doing conditioning work & improving my mobility & as a result i'm injury free & moving well in my late 40's & have lots of hacks & knowledge in those areas to share with you.

And I just so happen to have 2-3 spaces left in my recent offer of a totally freeeee 60-90 minute Personal Training taster session that will include a consultation around your needs & goals & also some (optional) baseline assessments to see exactly where your fitness & general health is at right now in November 2025. We will also have a look at your current Nutrition & Lifestyle habits together and see if there’s anything that needs a little tweak for a healthier you in the short term.

(... and I’ve some Christmas/January discounts available for you or a friend/family member if timing not right now).

And I definitely don't want to do anymore of these posts (!!)

..so comment MOUSTACHE if you want some more information!🤸‍♂️

It’s World Menopause Day today!

As a man I’m not going to pretend I fully understand the symptoms & individual experiences of many women.
However, most of my clients are women who show up to their sessions not feeling as good as they used to.

• 95% of them are working mums who have little time to rest from work & family roles, never mind deal with the effects of changing hormone levels in their bodies
• 80% of them have experienced body composition (muscle to fat ratio) changes.
• 100% of them leave feeling better after exercise.

Q. So does exercise really help offset the symptoms of the Menopause?

The SWAN (Study of Women’s Health across the Nation) study:
In the 1990’s, various health professionals in America carried out a large observational study on 000’ of women in the 40’s-60’s age range at different stages of their Menopausal transition. The results of the study highlighted key physical & cognitive changes women of different ethnicities experienced.
Here’s two of the biggest ‘physical health’ changes women experienced:

Bone density loss:
• “Bone loss is fast for about 3 years, & continues in post menopause, albeit more slowly”.
Loss of lean muscle & an increase in body fat
• “During the menopausal transition, women tend to gain fat mass & lose lean muscle” (quicker than someone who’s not in this transition).

See link to the study below >>>

I’m not a medical professional, but as an exercise professional staying within my remit, I know from experience that:

- Resistance training will increase both muscle size & bone density, once progressive.
- The right combination of resistance training & cardiovascular work will tap into stores of body fat quicker than say, going for a run.
- Both of these results will accelerate positive body composition changes, as you will have less body fat leaving your lean muscle more visible.

So, if you’re already experiencing symptoms, or you just want to make some changes to your exercise routine in advance, the SWAN study is worth a read.
If you want to see what a session would look like that increases muscle & bone density while also burning body fat comment FREE TASTER SESSION below.

https://www.swanstudy.org/

*𝐅𝐢𝐫𝐬𝐭 𝐩𝐨𝐬𝐭𝐞𝐝 𝐭𝐡𝐢𝐬 𝟏𝟐 𝐦𝐨𝐧𝐭𝐡𝐬 𝐚𝐠𝐨 𝐚𝐧𝐝 𝐚𝐝𝐯𝐢𝐜𝐞 𝐬𝐭𝐢𝐥𝐥 𝐭𝐫𝐮𝐞!*

Strength training has become more mainstream again with the growth of both male & female fitness influencers looking strong while moving some form of resistance.
However, many people still don’t do it because they think they will look too bulky from lifting weights, or more commonly think it’s hard work so why bother when they could just go for a run!

I would say still go for that run as it’s a fantastic form of exercise that gets you outdoors & will by default ‘strengthen’ your cardiac muscle! But for your next workout, grab those weights!

Why? Because ignore your Musculoskeletal system at your peril! It plays a crucial role by giving us our form, but also Motor Control & general movement. Consistent strength training as we age will also help stave off:

- Osteopenia (loss of bone density)
- Sarcopenia (loss of muscle mass)

Tori (pic) has lifted weights for years as she really enjoys it. However, she wanted some Personal Training so she could ‘get and feel stronger’. She is already doing some strength training in my classes, so I knew her technique was excellent - so how did I approach her programme design?

1. She completed my 20-minute ‘Body, Move, Work’ Assessment to gather some baseline data on body composition, movement (d)efficiencies and current strength levels.
2. Keeping that information as a priority I programmed the best exercises that would go with each of the 6 functional movement patterns for full bodied balanced strength.
3. Finally, I applied the most suitable loads, reps, sets, tempo, and rest periods to get her optimal results.

The result is a progressive strength-based program specifically for her which she completes with me x2 a week.

As a busy working mum, she sometimes has that same excuse in her head about just going for that run, but she also knows that by including strength training into her exercise routine she will not only become stronger, but also feel stronger. She will also get a huge sense of accomplishment knowing she’s resisted resistance itself; pushing, pulling & squatting it out of her way! 💪🏋️‍♀️

Kids back at school and have some time to focus on YOU!!

Few spots available for 1-1 Personal Training, Nutrition & Lifestyle coaching...

DM or call to book in your free 1st session!

To celebrate 1 year of Small Group PT on Wandsworth Common I’m having a little celebration after class at 1045am on Sat the 12th of July (by the duck pond, Wandsworth Common).

Please drop by and join in the class from 10 am or come after for a drink and some cake!

Also, enter a draw to win a Free 1/1 PT session. To get a free taster small group PT class on the common send me a DM and tag a friend on this post!

Since I began working as a Personal Trainer, I've helped people in Wandsworth refocus on their Health & Fitness. It's v common that many struggle to do this consistently. So, I'm giving something away to help!
I'm looking for 5 people who want to:
1. Achieve an excellent level of fitness, strength & mobility
2. Build consistent Lifestyle & Nutrition habits
3. Increase their functional strength.

I’m giving away a 90 minute PT session to show you how!
Comment "ME" below & I'll reach out to you.

Giveaway closes on Sunday the 6th of July at 7pm.

Excellent results from Prachi! 💪

Lovely start to the weekend with a sunny Saturday session on the common at 8am for a full body 45min workout...

Next Sat some of us are getting together to do the Darkness into Light dawn walk on Clapham Common in aid of Su***de Prevention and a v early session straight after in usual spot on Wandsworth Common..come and join us in what should be a really nice event followed by an early morning workout!

Dm for more info and link in bio if you want to read more about the walk.

After the Easter break, both Small Group PT classes and 1-1, 1-2 and 1-3 Personal Training sessions resume this week!

With new toys to play with!

DM for a free trial of either including consult and assessments! 💪

Saturday mornings on the common! 💪

I’ve been working with Sujay since January with the goal of getting him back into the habit and discipline of exercising regularly, with the knock-on health benefits of keeping his body composition within healthy ranges for his age.
He’s lucky in that he’s a naturally fit, flexible and lean guy so the margins for progress are quite small yet he’s aware that being this way can make you a little complacent about your health and so he wanted to take some action.

In every session we work on some of the key components of physical fitness such as improving his mobility, core and abdominal strength, improving his cardiovascular endurance and stamina with short intervals of repeatable work, while also working on building strength across the main functional movement patterns of Squatting, Bending, Pushing, Pulling and Lunging.
We mix sessions up between bodyweight and resistance-based exercises as well as Boxing for cardio, and Plyometrics so we’re moving his heart rate through all its zones with the goal of constantly burning energy (calories) while simultaneously building strength in the same session.

Having a Personal Trainer keeps Sujay accountable so that he stays focused on the work that needs to be done to reach his health goals, even though his job requires him to be online all the time.
If this resonates with you send me a DM and I’ll suggest some ways you can realign your busy week to focus not only on your job, but more importantly on your own health, fitness and longevity also.