JG Personal Training

A year I won’t forget 👶🏋️‍♂️🍻🏔️ 📸 🐕🚜☀️

Wishing you all a great new year 💪

Think you need a gym to lose body fat?

Many people believe fat loss only happens with fancy equipment and hours on a treadmill

But that’s not true.

Life gets busy, motivation dips

And sometimes after a full day grafting… the gym is the last place you want to be.

Luckily for you… fat loss happens in your daily habits

I’ve helped people lose fat by focusing on simple strategies.

Imagine losing fat and feeling stronger without feeling like you need to go to the gym 4/5 times a week.

Here’s how you can start today:

🍔 Calorie deficit: Eat slightly less than you burn. Even small adjustments work.

🚶‍♀️ Move more: Walk, take the stairs, do active hobbies, every bit counts.

🤸🏽 Bodyweight home workouts: smash a home workout or even get outside and do the gardening, the weather is great for it.

If you’re ready to start losing fat without the gym, send us a message saying GYM and ill give you a step by step guide on how to do so.

P.s - (I would still recommend the gym, but you don’t NEED it for fat loss)

You’re “on it” all week… then the weekend hits 💃

Suddenly, you’re overeating, drinking, skipping workouts, and starting again on Monday.

Here’s the truth:

Your weekend habits aren’t random.

They’re a response to your weekday routine.

Why does it keep happening? 👇

1️⃣ You’re too strict Monday – Friday. Your calories are too low. No flexibility. No social life. By Friday, your willpower is shot, and your body’s desperate for energy (and dopamine)

Cue the binge.

2️⃣ You “earn” your weekends.

If you’ve trained yourself to see weekends as a reward, you’re more likely to overdo it.

Results don’t come from deserving them, they come from consistency.

3️⃣ You lack structure on weekends.

No routine = no anchor

So you wing it… You end up skipping workouts, grazing all day, or ordering takeaways

How to fix it 👇

1️⃣ Stop going to the extreme during the week. Eat more.

2️⃣ Keep your routine on weekends (but make it lighter)

Try to keep up with the habits you have created. (Water intake, daily steps etc)

3️⃣ Plan your “off-plan” moments.

Enjoy a meal out or a drink, but own it.

If it’s planned, it’s controlled.

You don’t need a new diet.

You need a better strategy for the life you actually live.

Do you need help staying consistent?

Drop me a DM with “WEEKEND”

And let me help you fix it ☺️

Speak soon

✌️

I don’t need to say anything 🤐

But I’m going to!

Craig…

Unbelievable!

Strength up 🆙

Muscle up 🆙

Body fat down ⬇️

And now the other things you don’t see

💪 A knee injury that was a right b*tch but has now disappeared

🎊 Learnt how to sustainably manage work, life, training and food.

👨‍🏫 Continues to learn every day and make small changes that suit his life

Amazing work mate.

But it’s not all been positive. He has had many challenges on the way.

Juggling life as a parent, a partner, working full time etc.

Challenges that you have felt, yes you who is reading this.

Do you struggle to find a balance in your life?

Do you work a lot and find that you have zero energy for anything else?

You want to enjoy life 🍺🍕🕺 and be the healthiest version of yourself…

But have no clue how to?

If so, do what Craig did.

Ask for help, my inbox is always open and I would love to help 🫶

Craig… massive well done dude

Life lately 🫶

Scroll to the end for a free stuff ✌️

Welcome to the world Freddie 💙🩵

Lift Fitness is having another FREE business seminar to help PTs get more clients! (Everyone is invited to attend!)

This seminar covers the full spectrum — brand, marketing, sales and automation, that will shows you how to build a consistent system that turns attention into paying clients.

*Friday June 13th*
*3:30-5pm*

You’ll learn how to develop your brand, run campaigns with purpose, and automate your customer journey so nothing gets missed, whether leads come from social media, referrals, or your website.

In this session, we’ll show you:

- How to build a clear, effective brand strategy
- Running structured campaigns that generate and convert leads
- Keeping attention and nurturing interest across all channels
- Using automation to simplify sales and save time
- Creating a customer journey designed to convert and retain clients

Link to book in here:

www.liftfitnesscambridge.com/upcoming-events

Do you squat? 🏋🏼‍♂️

If you do, awesome!

It’s a movement that we perfect when we are a little baby yet the older we get, we forget the importance of it. 🤦🏻‍♂️

But if you do not squat, don’t worry. The barbell squat just isn’t made for everybody.

You could be at a different point in life, you have injuries, your struggle with flexibility etc. 😀

Don’t worry! Squatting isn’t the only way to grow those legs.

Here are some alternatives you can try if you can’t squat. 🙏

◾️ Goblet squat - A great exercise that also helps with mastering the technique for a squat.

◾️Lunges - another great exercise that is just as effective as a squat if utilised correctly.

◾️Bulgarian split squats - actually, having a think about this one… don’t try this one if you would like to walk normal for the next few days. 🙄😂

◾️Even exercises such as the leg extension and hamstring curl are great. Although they aren’t a ‘squat’ they target muscles that are being used whilst in a squat.

There are so many exercises that can help you achieve your goals, so don’t think your a failure if you don’t incorporate a barbell squat during your next leg day. 🦵🔥

P.s. Bulgarian split squats fu***ng hurt!

P.p.s. I know how scary it can be to go into squats and wonder if you’re doing the right technique or ‘am I going to injury myself’

If this is you, please don’t be silent about it. Reach out to the fitness professionals in your gym or feel free to send me a message and I’ll help you master that squat. No hassle at all 🫶

Speak soon

Long time no see 👋

It has been a while since I posted on here.

So I thought I’d give you a little update on me, why it’s been a while and other bits and bobs.

Let’s start with the absence 🤔

Posting on social media. To be honest… it didn’t entice me.

I have been actively spending less time on my phone recently and this time away has been great.

The business wasn’t held back and all current clients are doing unbelievable!

I strongly recommend to try and spend less time on your phone.

You’ll be more in the moment and have less neck ache 😊

In other news 📰

Ronnie 🐕 turned 3! We took him to a massive field, got him some new toys and also a nice juicy steak 🥩

I have finally got my surgery date, so hopefully on the mend in the next few weeks 🏥

Me and Hannah went to see ‘Scouting for girls’. Nostalgia was at an all time high 🎶

That’s about it really. Or I’ve just forgot the rest… most likely the case

But I hope you’re doing well, I hope you are smashing your goals and challenging yourself daily.

I promise I won’t leave it as long this time 😊

See you soon 🫶

I took it too far 😱

I’m all for the “relaxed” approach.

But since my surgery, I would say I dipped too far into the “relaxed” end of the equation 😂

So I’ve decided to make a change.

Ill be following a 10 week plan I prescribed myself on Sunday which consists of;

🚶‍♂️ 10,000 steps minimum per day
🏋️‍♀️ Train 4x a week in the gym
💧 3L of water per day
🍺 No alcohol (unless it’s a special occasion, weddings etc)
🍱 Track my food daily

This will adapt as my knee starts to get better (adding in cardio sessions etc)

If you are intrigued, keep up to date on my stories as ill be logging it daily.

Let’s see what the next 10 weeks brings 🤠

The best weekend 🤠🤠

I always preach about balance

Being able to go out, have a drink, enjoy yourself. Whilst simultaneously hitting your fitness goals.

Enjoy yourself and look after yourself

Can’t wait for next year already