Chris Bradley Personal Training

📜 𝗛𝗼𝘄 𝗟𝗼𝗻𝗴 𝗛𝗮𝘀 𝗧𝗵𝗶𝘀 𝗕𝗲𝗲𝗻 𝗦𝗶𝘁𝘁𝗶𝗻𝗴 𝗢𝗻 𝗬𝗼𝘂𝗿 𝗧𝗼 𝗗𝗼 𝗟𝗶𝘀𝘁?

“I’ll start Monday.”

“I just need to get my diet sorted.”

“I’ll get back into the gym soon.”

Sound familiar?

Fat loss can feel overwhelming.

There’s always another diet to try, another workout to follow, another rule to remember and another piece of advice telling you that you’re doing it wrong.

But what if getting in shape didn’t have to be so complicated?

𝗪𝗵𝗮𝘁 𝗜𝗳 𝗦𝗶𝗺𝗽𝗹𝗶𝗰𝗶𝘁𝘆 𝗪𝗮𝘀 𝗧𝗵𝗲 𝗔𝗻𝘀𝘄𝗲𝗿? ✨

Most people don’t need more information.

They need a plan they can actually follow.

You have two choices:

❌ 𝗢𝗽𝘁𝗶𝗼𝗻 𝟭

Jump from one diet to the next.

Follow every new fitness trend.

Overthink every meal.

Set unrealistic rules.

Start strong, lose motivation and end up back where you started.

✅ 𝗢𝗽𝘁𝗶𝗼𝗻 𝟮

Follow a clear, personalised plan built around your life.

A plan that fits your schedule.

Works around your challenges.

Plays to your strengths.

And most importantly, is something you can actually stick to.

𝗦𝗶𝗺𝗽𝗹𝗲. 𝗦𝘁𝗿𝘂𝗰𝘁𝘂𝗿𝗲𝗱. 𝗦𝘂𝘀𝘁𝗮𝗶𝗻𝗮𝗯𝗹𝗲.

You don’t need another complicated diet.

You don’t need to start over every Monday.

You just need the right plan and the right support.

If you’re ready to stop overthinking it and finally make progress, we can help.

🎟️ 𝗗𝗠 𝘂𝘀 “𝟮” 𝗼𝗿 𝘃𝗶𝘀𝗶𝘁 𝗰𝗵𝗿𝗶𝘀𝗯𝗿𝗮𝗱𝗹𝗲𝘆𝗽𝘁.𝗰𝗼𝗺/𝟮𝟴𝗱 𝘁𝗼 𝗴𝗿𝗮𝗯 𝘆𝗼𝘂𝗿 𝗴𝗼𝗹𝗱𝗲𝗻 𝘁𝗶𝗰𝗸𝗲𝘁.

𝗬𝗼𝘂𝗿 𝗴𝗼𝗮𝗹 𝗱𝗼𝗲𝘀𝗻’𝘁 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗯𝗲 𝗰𝗼𝗺𝗽𝗹𝗶𝗰𝗮𝘁𝗲𝗱.

𝗜𝘁 𝗷𝘂𝘀𝘁 𝗻𝗲𝗲𝗱𝘀 𝘁𝗼 𝗯𝗲𝗰𝗼𝗺𝗲 𝗮 𝗽𝗹𝗮𝗻. 💪

🔥 𝗜𝘀 𝗧𝗵𝗲𝗿𝗲 𝗔 𝗦𝗲𝗰𝗿𝗲𝘁 𝗧𝗼 𝗕𝘂𝗿𝗻𝗶𝗻𝗴 𝗕𝗼𝗱𝘆 𝗙𝗮𝘁 𝗙𝗮𝘀𝘁𝗲𝗿?

𝗟𝗼𝘄 𝗜𝗻𝘁𝗲𝗻𝘀𝗶𝘁𝘆 𝗼𝗿 𝗛𝗶𝗴𝗵 𝗜𝗻𝘁𝗲𝗻𝘀𝗶𝘁𝘆 𝗖𝗮𝗿𝗱𝗶𝗼?

You’ve probably heard of the “𝗳𝗮𝘁 𝗯𝘂𝗿𝗻𝗶𝗻𝗴 𝘇𝗼𝗻𝗲”.

The idea was simple:

Stay around 55 to 65% of your maximum heart rate and your body will burn more fat, so you’ll lose more body fat.

Sounds logical, right?

𝗕𝘂𝘁 𝗶𝘁’𝘀 𝗻𝗼𝘁 𝗾𝘂𝗶𝘁𝗲 𝘁𝗵𝗮𝘁 𝘀𝗶𝗺𝗽𝗹𝗲.

At lower intensities, your body does tend to use a greater percentage of fat for fuel.

But that doesn’t automatically mean you’ll lose more body fat.

𝗪𝗵𝘆?

Because fat loss is driven primarily by your overall energy balance over time.

And when you increase exercise intensity, you can burn more total calories in less time.

🔥 𝗦𝗼 𝗦𝗵𝗼𝘂𝗹𝗱 𝗬𝗼𝘂 𝗗𝗼 𝗛𝗶𝗴𝗵 𝗜𝗻𝘁𝗲𝗻𝘀𝗶𝘁𝘆 𝗖𝗮𝗿𝗱𝗶𝗼 𝗔𝗹𝗹 𝗧𝗵𝗲 𝗧𝗶𝗺𝗲?

𝗡𝗼𝘁 𝗮𝘁 𝗮𝗹𝗹.

High intensity can be a great tool for improving fitness and getting more work done in less time.

But it also creates more fatigue and requires more recovery.

Low intensity cardio has its place too.

Walking, cycling, incline treadmill work and other lower intensity activities can help you increase your daily energy expenditure without beating up your body.

💡 𝗧𝗵𝗲 𝗕𝗲𝘀𝘁 𝗔𝗽𝗽𝗿𝗼𝗮𝗰𝗵?

Use both.

🏃‍♂️ Include some higher intensity sessions to challenge your fitness.

🚶‍♂️ Use low intensity movement to build activity without excessive fatigue.

🏋️‍♂️ Keep resistance training in your programme to help maintain muscle while losing body fat.

🥩 Hit your protein target.

🍽️ Maintain an appropriate calorie deficit.

😴 Prioritise recovery and sleep.

And most importantly…

𝗕𝗲 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁.

There’s no magic heart rate that suddenly switches your body into “fat loss mode”.

The best approach is the one that helps you train effectively, manage your calories and stay consistent for months, not just days.

𝗙𝗼𝗿𝗴𝗲𝘁 𝘁𝗵𝗲 𝗳𝗮𝘁 𝗯𝘂𝗿𝗻𝗶𝗻𝗴 𝘇𝗼𝗻𝗲.

𝗙𝗼𝗰𝘂𝘀 𝗼𝗻 𝘁𝗵𝗲 𝗯𝗶𝗴 𝗽𝗶𝗰𝘁𝘂𝗿𝗲. 🔥💪

💬 𝗗𝗼 𝗜 𝗡𝗲𝗲𝗱 𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀?

This is one of the questions we get asked all the time when new clients start with us.

The short answer?

𝗡𝗼𝘁 𝗻𝗲𝗰𝗲𝘀𝘀𝗮𝗿𝗶𝗹𝘆.

Supplements can be useful, but they should supplement a good diet, not replace it.

🥩 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗙𝗶𝗿𝘀𝘁

If you train regularly, getting enough protein is important for muscle repair, recovery and adaptation.

And you don’t need a protein shake to achieve that.

Meat, fish, eggs, dairy, beans, lentils and soy can all provide plenty of protein.

🥤 𝗦𝗼 𝗪𝗵𝗲𝗿𝗲 𝗗𝗼 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗦𝗵𝗮𝗸𝗲𝘀 𝗙𝗶𝘁 𝗜𝗻?

Think of protein powder as a convenience food.

If you struggle to get enough protein from meals, you’re short on time, or you need something quick after training, a shake can be a simple way to increase your intake.

📊 𝗛𝗼𝘄 𝗠𝘂𝗰𝗵 𝗣𝗿𝗼𝘁𝗲𝗶𝗻?

For people who train regularly, a useful general range is:

🏃 Endurance training: ~1.2 to 1.6g/kg/day

🏋️ Resistance training: ~1.6 to 2.0g/kg/day

For example, someone weighing 70kg and regularly doing resistance training might aim for around 112 to 140g of protein per day.

⏰ 𝗔𝗻𝗱 𝗪𝗵𝗮𝘁 𝗔𝗯𝗼𝘂𝘁 𝗧𝗶𝗺𝗶𝗻𝗴?

Don’t overcomplicate it.

Your total daily protein intake matters most. Aim to spread your protein across the day and include a good source around your training when convenient.

💡 𝗧𝗵𝗲 𝗕𝗼𝘁𝘁𝗼𝗺 𝗟𝗶𝗻𝗲

You don’t need a cupboard full of supplements to make progress.

Get the basics right first:

✅ Eat enough
✅ Get enough protein
✅ Train consistently
✅ Sleep and recover
✅ Stay consistent

Then use supplements where they genuinely add value.

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝗮𝗿𝗲 𝘁𝗵𝗲 𝗳𝗶𝗻𝗶𝘀𝗵𝗶𝗻𝗴 𝘁𝗼𝘂𝗰𝗵, 𝗻𝗼𝘁 𝘁𝗵𝗲 𝗳𝗼𝘂𝗻𝗱𝗮𝘁𝗶𝗼𝗻. 💪

Want to know which supplements are actually worth considering for your training and goals?

📩 Drop us a message and we’ll point you in the right direction.

𝗦𝘂𝗿𝗲𝗹𝘆 𝗢𝗻𝗲 𝗡𝗶𝗴𝗵𝘁 𝗢𝘂𝘁 𝗪𝗼𝗻’𝘁 𝗥𝘂𝗶𝗻 𝗠𝘆 𝗪𝗵𝗼𝗹𝗲 𝗪𝗲𝗲𝗸… 𝗢𝗿 𝗪𝗶𝗹𝗹 𝗜𝘁? 🤔

The honest answer?
Yes, it can.

Let me explain why.

Before we get into it, I want to be clear.
I don’t have an issue with my clients going out, having a few drinks, enjoying dinner, or living their lives. That’s normal. That’s healthy.

As long as it’s moderate, fits within their targets, and keeps them moving toward their goals.

Technically, you could eat chocolate fudge cake and ice cream and still hit your targets 😋😂
Not recommended, but it is possible.

Now, back to the real issue.

How “just one night out” turns into a lost week

Let’s say you head out for a nice meal and a few drinks. All good so far.

Then the drinks keep coming and you tell yourself, “It’s only one night, it won’t do much damage.”

Before you know it, the night ends with a Chinese takeaway 🍜

You crawl into bed, sleep terribly, and wake up feeling awful.

Day 1. Hangover day!

👉 You eat none of the foods you planned. It’s carbs on carbs on carbs
👉 You barely drink any water
👉 No workout, not even your steps 🚶‍♂️

You have now massively overeaten for at least 24 hours.

Day 2

Sleep is slightly better, but you still feel off.
Sugar cravings are high.
The thought of training makes you feel sick 🤮
So you don’t train.

Day 3

You try to move a bit more, but junk food is still creeping in.
Cravings are still there.
You tell yourself, “I’ll start again tomorrow.”

Day 4

Finally, you feel normal again.

But by now, you’ve wiped out a week, maybe two, of progress.

The takeaway

Getting fit and healthy is about balance.

You won’t see results by under-eating and over-training.
You also won’t see results by going off track for three days straight.

Enjoy your nights out.
Spend time with friends and family.
Live your life.

Just make sure it still fits your targets and keeps you moving forward, not backwards.

That’s how you smash your goals 💪😊

Chris

"𝗦𝘂𝗰𝗰𝗲𝘀𝘀𝗳𝘂𝗹 𝗣𝗲𝗼𝗽𝗹𝗲 𝗨𝗻𝗱𝗲𝗿𝘀𝘁𝗮𝗻𝗱 𝘁𝗵𝗲 𝗩𝗮𝗹𝘂𝗲 𝗼𝗳 𝗖𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝗰𝘆 𝗶𝗻 𝗘𝘃𝗲𝗿𝘆𝘁𝗵𝗶𝗻𝗴 𝗧𝗵𝗲𝘆 𝗗𝗼. 🏆

I'm going to let you in on a little secret about getting into shape...

Or

For anything else worth achieving in life...

It's never about perfection! 🚫

You don’t have to be perfect all the time, but you have to be consistent if you want to achieve!

My clients are sick of me saying this to them, but I keep repeating it because it’s the truth.

Everyone wants to hear about the latest pill, potion, or a new piece of exercise equipment for the shortcut to a better body, but consistency trumps everything.

Now, don’t be fooled. You can get quick results if you are consistent and put the work in. Just check out my clients' excellent results on my page if you don’t believe me! 💪

Quite often, we get results in just 6-12 weeks that most won't get in a year. To be brutally honest, most won't ever see results like ours in a lifetime as they just spend an hour wandering around in the weights room alone or walking on the treadmill & checking emails before quitting after 2 weeks.

When you work with me, I will make sure you stay consistent meal to meal, day to day, week to week, month to month!

Of course, we will have downtime and relax here and there when we need to, but our program is all about results, and being consistent is the best way of achieving that!

Chris

Ps

If this sounds like something you would like to experience, all you need to do is click here 🔥 https://chrisbradleypt.com/?utm_campaign=meetedgar&utm_medium=social&utm_source=meetedgar.com "

𝗧𝗵𝗲 𝗦𝗼𝗼𝗻𝗲𝗿 𝗬𝗼𝘂 𝗦𝘁𝗼𝗽 𝗖𝗵𝗮𝘀𝗶𝗻𝗴 𝗧𝗵𝗲𝘀𝗲, 𝗧𝗵𝗲 𝗕𝗲𝘁𝘁𝗲𝗿 🌟

One thing we do differently at Chris Bradley Personal Training is this
from day one, every client gets a simple, solid plan of action.

No chaos. No guessing. No jumping from thing to thing.

Once that plan is in place, I tell my clients to stick to it and focus on getting the basics right.

A big part of this is switching off from anything new that could confuse the plan, give conflicting advice, or pull focus away from what actually works.

In simple terms, don’t be a shiny object chaser.

We all know one.
It might be a friend.
It might even be you.
And yes, sometimes it’s their current coach.

You know the type.

Always a new plan.
A new scheme.
A new gadget.
Yet somehow no closer to real results.

❌ Googling diets and celebrity plans
❌ Subscribed to Men’s Fitness
❌ Tried a cheap “shred plan” from an inexperienced trainer who copied it from Google or last month’s magazine and passed it off as their own 😂

Here’s my advice.

For the next month or two, stop trying to learn five different diets and training methods. That’s exactly what makes people doubt the plan they’re already on.

Go on an information ban.
Put your head down.
Put the work in.

Trust me and my team of amazing coaches. Trust a tried and tested system that’s delivered world-class results for hundreds, now well over 1,000 clients.

And before you say “nothing works for me”
let me assure you, this does

Here are just the last three clients I’ve accepted into the program. Their most recent check-ins show:

Seaney has dropped 15 lbs
Joe has dropped 8.8 lbs
Jack has dropped 12lbs

I’ve got 5 spots available this month for people who are serious about leading from the front and building their best body yet.

Send me a message with the word RESULTS and I’ll send you the details.

Chris 💪

💭 𝗗𝗼 𝗬𝗼𝘂 𝗛𝗮𝘃𝗲 𝗮 𝗥𝗲𝗮𝗹 𝗣𝗹𝗮𝗻? 💭

Let’s take a moment to ask a serious question:
Do you actually have a clear, realistic plan to get fit and healthy? 💪🍏

Not a vague idea.
Not “I’ll start next Monday.”
Not jumping on whatever diet or workout trend is going viral this week.

We’re talking about a proper, step-by-step plan that fits you — your lifestyle, your goals, and your starting point. 🎯

One of the first things we do with every client at CBPT is map out that plan together.
We don’t believe in cookie-cutter programs or one-size-fits-all advice. Instead, we create something realistic, sustainable, and clear. Something you can stick to — and actually enjoy.

And once that plan is in place, we ask just two simple things:
1️⃣ Stick to it.
2️⃣ Focus on nailing the basics. ✅

That’s it. Because when it comes down to it, success in health and fitness isn’t about doing everything perfectly. It’s about doing the right things consistently.

But here’s the challenge:
In today’s world, we’re surrounded by noise. 🙉
Every day there’s a new “secret” diet, a trending workout, or someone promising fast results with little effort.
It’s easy to feel overwhelmed. It’s easy to second-guess yourself.
And that’s where most people go off track.

At CBPT, we cut through that noise.
❌ No gimmicks.
❌ No fads.
❌ No second-guessing.

✅ Just proven systems, expert coaching, and a straightforward approach that gets results. 🔁🔥

We’ve helped hundreds of clients become stronger, leaner, healthier, and more confident — without sacrificing their lives, their time, or their sanity.

And the same can be true for you. 💥

So if you’re tired of starting over…
If you’re ready to commit to a smarter way…
And if you’re ready to finally see results that last…

👉 Let’s talk.
We’ll build your plan.
You bring the commitment.
And together, we’ll make it happen. 🚀

You’ve got this and we’ve got your back. 💯

The CBPT Team 🙌

𝗚𝗲𝘁 𝗢𝗳𝗳 𝗧𝗵𝗲 𝗧𝗿𝗲𝗮𝗱𝗺𝗶𝗹𝗹 𝗮𝗻𝗱 𝗗𝗼 𝗧𝗵𝗶𝘀 𝗜𝗻𝘀𝘁𝗲𝗮𝗱…⁣
⁣
Ok, remain with me, for a short science lesson before quickly moving on to the juicy info you are looking for…⁣
⁣
NEAT… stands for Non-Exercise Activity Thermogenesis⁣
⁣
And NEAT is how much energy you consume for everything you do other than structured exercise⁣.
⁣
NEAT matters because every single movement you achieve each day burns calories!⁣
⁣
And if you burn more calories through NEAT while managing your calorie intake (Food)⁣
⁣
You will drop body fat 💪
⁣
For several of my clients, increasing their daily NEAT activities greatly influences their fat loss progress if you find you’re job means sitting at a desk or driving most of the day!
⁣
To increase NEAT, you can try simple things like…⁣
🚶Walk more daily (on lunch break for example)
🚀 Stretch and move throughout the day⁣
😎 Take regular movement breaks from your desk⁣ every hour
🚗 Use your car less⁣ when possible
⁣
And if you have a smartphone or smartwatch, you can easily track all this extra movement!⁣
⁣
Depending on your current body weight weight, NEAT can help you burn an extra 500 calories daily!⁣
⁣
That is more than a thirty-minute workout 😱
⁣
NEAT is just one of the many weight loss hacks we use at CBPT⁣ to boost our clients fat loss results.
⁣
It's an extremely valuable tool that helps our members drop body fat, get fitter and increase strength while building a healthy lean body!⁣
⁣
Chris

💫 𝗦𝘁𝗿𝘂𝗴𝗴𝗹𝗶𝗻𝗴 𝘁𝗼 𝗙𝗲𝗲𝗹 𝗟𝗶𝗸𝗲 𝗬𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝗔𝗴𝗮𝗶𝗻?

For many women aged 30 and over, getting back in shape can feel overwhelming. Energy is lower, confidence might have taken a knock, and it is hard to know where to start. Add in work, family and everything else, and it is easy to feel stuck.

It does not have to stay that way.

⚡ Low energy
If you are relying on caffeine or sugar just to get through the day, that is often a sign something needs to change.

With the right balance of nutrition and training, your energy can feel more stable and consistent.

👖 Clothes not fitting well
It is frustrating when things do not feel the way they used to.

A simple, structured approach to strength training and nutrition can help your body change without extreme dieting.

💭 Confidence
This is not just about weight. It is about how you feel day to day.

As your strength and fitness improve, confidence tends to follow.

⏳ Thinking it is too late
A lot of women feel they have missed their chance.

In reality, this stage of life is a good time to build habits that actually last and support your long term health.

At CBPT, we work with women over 30 who want a straightforward, realistic approach to fitness. No extremes, just a plan that fits around your life and helps you feel better over time.

If you want to feel stronger, have more energy and be more comfortable in your body, that is exactly what we focus on.

👉 Ready to start feeling better? Send us a message to find out how to get started.

CBPT Team