HAMER Fitness

A huge warm welcome to the team to Molly a fantastic enthusiastic personal trainer who has already made her mark in Newcastle with her Sunday run club and picking up clients in such a small amount of time from loving from Jersey. Such a pleasure to have her on the team and look forward to more of you getting into the gym and training with her and any other of our awesome Pts….
A little bit about Molly:

“Hi I’m Molly! I have a strong background in ultra marathons, specialising in a mix of strength training and cardio, with the main focus being on building muscle and improving your running performance.

My vision as a personal trainer is to create a culture where we will work together on achieving realistic goals to improve your health and well-being, how to build body confidence and most importantly that you enjoy every workout and fall in love with the journey.

Again huge welcome to the team!! Look forward to hearing from you all to get booked in 👍🏻💪🏻💪🏻💪🏻

Is fear holding you back from getting into shape?

Maybe you hate gyms?

Maybe you hate coaches? (How could you haha.)

Maybe you are afraid you will have to stop eating all the foods you love?

Maybe you hate the thought of feeling out of breath and being uncomfortable while working out?

We get it; change isn’t comfortable, and the fear of change can put you off from even starting in the first place!

But with overcoming fear and moving forward comes terrific rewards!

Imagine you start working with a coach who you like and who doesn’t make you do 1000 burpees every time you eat ice cream.

Imagine eating a diet of healthy, nutritious foods that helps you get into shape and still allows you to eat the foods you love.

Imagine working on your fitness, so the next time you climb the stairs at work or play with the kids, you don’t have to stop and take a breath every ten seconds!

Don’t let the fear of change outweigh the positive impact this change will have on your health and fitness.

It’s time to hire the right coach, start training correctly, and eat healthy, nutritious foods.

And, by the way, the right coach? Yeah, that us!

If you are ready to overcome your fear and take action, send us a DM.

Don’t let the fear of change hold you back any longer! Invest in yourself!!!

Hamer Fitness

How to rescue your health and fitness

Have you had enough of your current situation?

Are you sick and tired of feeling unhappy with your body?

Maybe you want to make a change but don’t know where to begin?

Today, we are here to throw you a lifeline!

Whenever we receive a message from someone who wants us to coach them, it’s like they have fired out a flare and screamed for help!

They have had enough of their current situation.

They need help and want to be rescued!

People ask for help for lots of different reasons.

Maybe they have realised by themselves they can’t live like this.
Perhaps a partner or friend has told them to ask for help.
Perhaps their doctor told them they needed to change.
Maybe they have tried the January new year new you thing but are stuck or unable to keep up with their unrealistic training and nutrition targets

It doesn’t matter what prompted the call for help.

The important thing is they realised they needed help, reached out, and asked for assistance.

Because if you don’t reach out and ask for help when you need it, things will only worsen!

If you are struggling with your health and fitness, don’t be afraid to reach out!

We help people just like you improve their habits, lifestyle, fitness, health, and happiness.

We do it every day, and have done it for years.

Sending us a DM and asking for help might not be easy, but you will be glad you did when you know you have someone beside you to help guide and support you on your journey back to health.

Hamer Fitness

Eight ways to improve your sleep

If you are anything like me, you love your slumber and never feel like you get enough of it!!!

Living a busy lifestyle means you want to make the most of every single minute of sleep.

Here are eight ways you can get a better night’s sleep and wake up feeling refreshed and recharged, ready for the day ahead:

1. Establish a regular bedtime and wake time
2. Allow yourself naps during the day
3. Don’t consume alcohol or sugary foods before bed
4. Don’t consume products that contain caffeine before bed
5. If you’re having a meal before bed, something high in carbs will aid your sleep
6. Have a regular workout routine
7. Invest in good bedding and pillows
8. Find a room temperature that helps you sleep and keep your room ventilated

Oh, and another thing to remember, putting electronic devices like your phone out of the room helps you get a deeper sleep.

Give these a go over the next few days, and let me know how your sleep patterns improve.

Good sleep will help with weight loss, stress and anxiety levels and much more…

Hamer Fitness

Have you seen the newest cool celebrate workout?

No?

Me neither!

Now, let’s all continue to ignore ridiculous celebrity diet trends that don’t work and practice things that do, like,

• Maintaining a calorie deficit if you want to drop body fat

• Maintaining a calorie surplus if you want to increase your weight

• Eating healthy, nutritious foods that fill you up and give you lots of energy

• Drinking plenty of water and a coffee or two each day

• Moving daily and training two or three times each week

• And most importantly, follow a doable plan that you can maintain long-term!

And if you don’t know how to do any of those things, send us a DM!

Unlike many celebrators programs/diets we help people set achievable goals and then provide them with training and nutrition plans to help them achieve those goals! For long lasting sustainable results!!!

We may not be as incredibly ripped or have those huge glutes 👀 you may want, but we do know how to get you into incredible shape! And feel real good about yourselves!!!!

Hamer Fitness

Happy new year to all our client current, ex and new clients coming to us!!! Smash goals hitting new challenges and having a positive health mind and body! Let’s keep this going into 2023.
2022 Christmas challenge saw the most amount of clients attempting it from all ages ranges and abilities which is awesome to see…. A little healthy competition with yourself is a good way to push on. Anyway… brilliant effort from all. Let’s keep that going through this year!!!

How we can help you achieve your goals

If you wanted to learn how to safely, quickly, and effectively drop body fat and get into shape, you could pop on your phone and find millions of articles about it!

Now, in theory, that sounds great! You can jump onto Google at any moment, do a quick search, and in seconds you will know how to drop body fat, improve your physique, and improve your fitness.

But there is the problem.

All this information is excellent, but it’s practically useless when you don’t know what to do with it,

And that’s where we come in.

You see, we have spent years helping hundreds of clients just like you get into shape.

There is no shortcut to health and fitness however we are the closest thing to get that success in a sustainable, achievable, manageable life lasting way…

Rather than starting another fad diet or spending time searching the internet to find workouts that you think will do the trick, let us give you a plan that guarantees results, a plan that fits around you and your life, and a plan that works long term.

Best of all, when we set you out on this journey, we will keep you accountable to your goals, support you all the way and guarantee you succeed! And beyond!!!

Not like all those times you tried to go it alone!

Stop wasting your time jumping from one fad diet to another.

Stop wasting time procrastinating because you don’t know where to start. Invest in yourself mentally and physically!

Please send us a DM, let us do our thing, and all you have to do is follow what we say and get the results you have always wanted.

Hamer Fitness

I don’t have the time to train

As you can imagine, this is an excuse we hear quite a lot.

But for most, it’s not a valid excuse.

Now, before anyone accuses me of calling them a liar, here are my reasons why!

People’s daily schedules might look packed, but when you dig a little bit deeper, you usually find that they are wasting a lot of time each day.

They might feel like they don’t have time to look after their health and fitness.

But they do!

Suppose you are busy with work, family, or just living a fast-paced, active lifestyle. It can feel like you don’t have time to work out for four or five hours per week!

But, we would argue that it isn’t a lack of time stopping you from working on your health and fitness.

It’s a fact you don’t make it a priority and schedule it into your day!

When we are helping clients to better organise their week to fit in training, the amount of time wasted on things like TV and social media shows stands out.

And yes, we appreciate the irony of you reading this on social media right now, haha. But stay with me!

As of 2019, the average person spends 145 minutes per day on social media! It was likely worse in 2020 with COVID.

That’s over two hours a day scrolling on your phone!

I don’t know about you, but I’m guilty!

Now, the recommendation for training each day is thirty minutes.

We can both agree that if we all stop wasting so much time on our phones, we can free up time to train.

We tell all our clients to organise their day beforehand, try and minimise the time they waste on their phones, set specific, non-negotiable workout times, and stick to them.

Prioritise your training! And spend less time on social media!

Hamer Fitness

Four ways to be more mindful about your eating

Practising mindful eating is essential to improve your perspective around food.

Something as simple as taking your time when eating meals can make a huge difference when rebuilding your relationship around food.

Here are four ways you can be mindful around mealtime and improve your relationship with food.

1. Eat slowly. Taking your time over meals gives your body time to do the things it needs to with your food, from digestion to signalling when you are full.

I was once given the advice to eat with your opposite hand. It does slow you down, but I don’t recommend it with soup.

2. Drink plenty of water with each meal. A large glass of water before a meal will help create a “full” feeling. Not only will this keep you well hydrated, but it means you are less likely to overconsume food.

3. Eat your favourite items last. This is a great trick to ensure that you feel fully satisfied after your meals, making you less likely to snack after your dinner.

4. Focus entirely on your meal. Don’t eat with the tv on and put your phone away. Allowing yourself time and space to sit in peace while eating reduces stress and makes you less likely to overeat mindlessly.

Mealtimes should be an enjoyable part of your day.

Don’t rush, and focus entirely on the food you are eating at that moment.

If you have any thoughts on mindful eating or would like to add to this list, let me know in the comments below.

Hamer Fitness

Do you eat your feelings?

Sometimes we find ourselves chatting to other people (not just our clients about training, nutrition, health. Well-being etc)

We talk about workouts, and then, as a lot of health and fitness conversations do, we turned our attention to nutrition.

We give some ideas on what to eat after training, and people tell us how hard they find it to stay on track.

And sometimes people will say something we don’t think about….they have struggles with eating because they “Eat their feelings.”

Eat their feelings? Some may not understand this…but

What a great way of putting it!

Every now and then, we will come across a phrase that drives home how hard it is to lose weight!

We always tell our clients dropping body fat and getting into shape isn’t complicated, but that doesn’t mean it’s easy.

People have so many other struggles in their lives that affect their mood and eating habits.

Home life, work, kids, in-laws, etc.

Getting into better shape is never as simple as, eat less, train more!

Although fundamentally that’s what you need!
It maybe tough day with the kids, work, or family, whatever it is people may eat what makes themselves feel better!(there and then)

If you have had a bad day and felt down, you may binge all evening.

But conversely, if you trained and felt good about yourself, you may eat healthier foods.

Maybe you have experienced this before? I know I certainly have.

It’s a natural reaction when you are feeling low, you want to boost your mood quickly, and food can be a means of achieving that. It’s called “comfort food” for a reason.

If you sometimes eat your feelings, you are not alone! It happens to all of us.Please don’t beat yourself up about it!
Try and manage stressful situations as best you can. Always focus on eating healthy, nutritious foods no matter what sort of day you are having!

If you know your going to be in a stressful situation maybe try to plan ahead, a lot of the time it’s about habit breaking and preparation. But to stress again don’t beat yourself up and punish yourself we are all human after all!!!!

Hamer Fitness

Welcome back to to the big man

A highly motivated Personal Trainer who specialises in weight resistance training and helping people from all walks of life to achieve their fitness goals.

He is passionate about fitness and understand the importance of leading a healthy lifestyle. He enjoys going on the journey to success with all his clients.

He have a number of years of industry experience and am a Level 3 qualified Personal Trainer & GP specialist in Exercise Referral.

He fully personalises your fitness plan and sessions, taking into account any injuries you may have sustained, or most chronic conditions you may be managing. Ensuring you are able to get the most out of every session.

Examples of conditions;
- Hypertension
- Osteoporosis
- Arthritis
- Rheumatoid Arthritis
- Diabetes
- Obesity
- COPD

Get in touch to meet Sean or any one of our fantastic trainers 👍🏻

You need to know your WHY!

When people approach us for coaching, we always try to understand why they have come on board.

Just saying "I want to get into better shape" isn't enough.

Our clients and us as trainers need to know why they want to work with us and what drives them to improve themselves.

This is why our coaching is more than just a workout plan. It's more than just a meal plan. It's a change lifestyle programme.

We want to help our clients physically, nutritionally, mentally and, with their lifestyle and habits.

Only when we have helped them transform their lifestyle do we know that we have given them the tools they can lean on to stay fit and healthy for a lifetime.

No more fad diets, no more quick fixes.

When you join our coaching programme, we focus on teaching you the skills to lead a happy, healthy life.

And we also help get you into fantastic shape.

If you are sick and tired of trying quick fixes or short-term restrictive diets that do more harm than good, send us a DM.

Invest in your future self, rather than wanting the quick fix.

Hamer Fitness



It's time to learn how to look after your health and fitness long-term.

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