Litch-Fit Personal Training

📸Client Spotlight

Everyone take a second to like this post to congratulate on her body transformation.
The best part of this, she has done it as part of athletic training to benefit her sport, no specific glute or sales program! Hard work in athletic training can build great physiques!

If you found this helpful, or would like to work with me, please like follow or share!
^^^^^^^^^^^
Personal Training & Small Group Training Packages Available
Located at
DM For Info
^^^^^^^^^^^^

📸Client Update:

A real transformation here with , we are actually into our muscle gaining phase now, slowly slowly we are getting a phenomenal result.

If you found this helpful, or would like to work with me, please like follow or share!
^^^^^^^^^^^
Personal Training
Located at
DM For Info
^^^^^^^^^^^^

Finally Some New Client Availability.…

📸 Client Progress

Here we see that .friswell has smashed her training and nutrition.

We spent time firstly adding Bodyweight and size to then cut back more recently.

She is more muscular, leaner, stronger and most importantly, she is happier!

Well done Keisha

If you found this helpful, or would like to work with me, please like follow or share!
^^^^^^^^^^^
Personal Training & Small Group Training Packages Available
Located at
DM For Info
^^^^^^^^^^^^

Fitness, Friends, Fun Times!

Building Your Meals..

Take your calorie target for the day and select goal amounts for each meal..

🥩Step1: Choose a Protein Source and select a serving that gives 30-40g of protein.

🥗Step2: Choose some salad, veggies or fruits to add to the meal.

🍚Step3: Choose an energy source, this would usually be a carbohydrate such as white rice or potatoes. Select serving size to correspond to the remaining calories allocated to that meal.

I structure the meal planning this way to ensure my clients get the protein and micronutrients they need to train optimally and avoid over eating on energy sources.

Share If You Found This Helpful!

If you found this helpful, please like follow or share!
^^^^^^^^^^^
Personal Training & Small Group Training Packages Available
Located at
DM For Info
^^^^^^^^^^^^

📸 Client Progress…

This is why check in is important, to track progress so far. has been doing fantastic over the last few weeks in implementing a real lifestyle change. Doesn’t mean she has killed her social life but she has balanced each decision and this is the result so far. I look forward to seeing the progress she will make over the coming months…

Please like follow or share!
^^^^^^^^^^^
Personal Training & Small Group Training Packages Available
Located at
Remote Coaching & Programming Also Available
DM For Info
^^^^^^^^^^^^

📸 Fantastic Prep

Amazing Graft by over the past few months…
Walking around starting at 70kg to a 59.7kg fight weight.
She is leaner, stronger & fitter as each month passes.

She competes this week at the WKU World Kickboxing Championship in Multiple categories, off the back of some great wins at both the Welsh championships & the German Open!

We wish you well & no matter what we are all in your corner..

^^^^^^^^^^^
Personal Training & Small Group Training Packages Available
Sports Specific Strength Coaching
Located at
Remote Coaching & Programming Also Available
DM For Info
^^^^^^^^^^^^

🏆 Litchfit Lift Lab

Technical sessions based around 1 lift for 1 hour..

Come work on improving your lifts in a competition spec setting.
1-1 or small group technical sessions based on the power lifts, Come get constructive professional advice on how to improve and progress your lifts.

^^^^^^^^^^^
Personal Training & Small Group Training Packages Available
Located at
Remote Coaching & Programming Also Available
DM For Info
^^^^^^^^^^^^

Squat Tips For Beginners..

Here are 3 little tips To help fix what I see most beginners do wrong..

^^^^^^^^^^^
Personal Training & Small Group Training Packages Available
Located at
Remote Coaching & Programming Also Available
DM For Info
^^^^^^^^^^^^

📸 Client Transformation

What can I say, turns up each session and works..

Our whole approach has been to learn to build new habits and create a healthy lifestyle to reach her goals!

Over this time she has learned to eat well, manage social occasions, train hard for progress and is even looking forward to returning from holiday to move on to the next step.

If seeing this has inspired you, drop me a message!

^^^^^^^^^^^
Personal Training & Small Group Training Packages Available
Located at
Remote Coaching & Programming Also Available
DM For Info
^^^^^^^^^^^^

Real Life Results..

We train like real people because we are! This transformation was over a a few months with sessions twice a week. Strength training with myself and controlling food intake. The most amazing context for this image is the lady in question is the same weight in both photos!

Train hard, get the body you want!

^^^^^^^^^^^
Personal Training & Small Group Training Packages Available
Located at
Remote Coaching & Programming Also Available
DM For Info
^^^^^^^^^^^^

Throwback:

On talking to yesterday I remembered about this one of my favourite photos of him and

This couple by far were one of my favourite to train, they worked hard, stayed on track and felt so fantastic on holiday they modelled my T shirts there..

Genuinely on of my favourite photos of the last 5 years!

^^^^^^^^^^^
Personal Training & Small Group Training Packages Available
Located at
Remote Coaching & Programming Also Available
DM For Info
^^^^^^^^^^^^

Stretch Marks..

The amount of clients both male and female that feel ashamed of these natural lines is staggering..

A world full of photoshop has seen to that, they are normal, non harmful and usually reminders that you are living your life.. so don’t hide away!

Embrace being a stronger healthier version of you!

^^^^^^^^^^^
Personal Training & Small Group Training Packages Available
Located at
DM For Info
^^^^^^^^^^^^

It’s about changing your life for the better… where you can, and improving what you can’t change..

claire is a prime example of a hard working mum with limited free time.. but by taking 1 directed step after another she keeps pushing forward.. well done Bekki!!

If you are looking to take steps in the right direction … Drop Me A DM

Fantastic Progression By with over 36lb lost so far, whilst still going on holiday, it’s clear to see she’s worked hard and made a lifestyle change.

Well done and keep going!!

📸Great progress so far by

She is lighter, leaner, stronger and a lot more gym confident. To the point her goals have shifted and she is now on to her next mission in the gym.

Fantastic work..

Warm Weather Eating..

Eating well, in this heat can be a hard task.. you may find you need to change from your regular meals.. this is totally fine and normal. Look for lean meats, eggs, salads, potatoes, all these can be eaten cold and stored as such to allow you to not dread eating a heavy meal..

But most importantly, stay hydrated!!

📸 Body Transformation & Meet Prep…

Check out the difference in , over the last few months we worked on improving body composition towards the A/BPU British Powerlifting Championship..

5 Years Ago Today…
I started at absolutely bricking it that leaving a full time job would see me in ruins..

5 Years On.. thanks to many people including and at the gym I can call myself one of the most successful PTs in South Wales with a great client base, clients from beginners to champions, some of which I’m even lucky enough to consider friends. Here’s to the next 5 years!

I’d love to hear if and how I have helped you in anyway over the last 5 years so drop a comment below if I have!

Just a message to remind you to be kind to yourself, only your own opinion should matter, or at most those you love and value…

Building Your Meals..

Take your calorie target for the day and select goal amounts for each meal..

🥩Step1: Choose a Protein Source and select a serving that gives 30-40g of protein.

🥗Step2: Choose some salad, veggies or fruits to add to the meal.

🍚Step3: Choose an energy source, this would usually be a carbohydrate such as white rice or potatoes. Select serving size to correspond to the remaining calories allocated to that meal.

I structure the meal planning this way to ensure my clients get the protein and micronutrients they need to train optimally and avoid over eating on energy sources.

Share If You Found This Helpful!

📸Client Progress

A perfect example of what happens when you create a calorie deficit and train 2 x a week..
Not a fad diet or daft supplement in sight.
Just over 12lb lost in just under 11 weeks.

Fantastic work

📸Just under a year working with myself, athletic training and basic calorie counting to achieve a realistic result fit a busy lifestyle..

Limited Availability For New Clients..

Afternoon Weekdays..

If you are ready to take the next step or the first step on your fitness journey, drop me a message to see how I can help..

Consistency Is Key…

Over the past year .claire has not only lost over 11kg (24lbs), she has consistently kept her average at around 10kg lost..

She did this by not looking for a quick fix, she changed her lifestyle, she will openly admit she hasn’t given up wine, she eats healthier and leaner meals, trains 4-5 days a week and has ensured her training progresses in difficulty (This is key)

Take a consistent approach to attain long lasting results ..

Just a post to say how proud I am of this weekends group of lifters & helpers..
( most pictured here)

A lot of fun and few records picked up too..

You all did so well, you should be very proud!

This transformation is ongoing, .harriss is about to compete in her first powerlifting Comp, which she is very excited for.

In the last few months not only has there been visual changes but a nice increase in strength and ability.

Squat increased by just over 40% to 110kg
Bench increased by about 15-20% to 75.5-60kg
Deadlift increased around 10% also

All this whilst still learning the lifts and setting the ground work for future improvement, we build over time slowing ability to grow, this creates life long fitness and health in both athletes and regular gym goers alike.

New Client Intake Incoming!

Looking to make a change or know someone that is?
Comment , tag or drop me a DM!!

After being full for sometime there is some wiggle room in the schedule allowing a very small new intake of clients.

1-1 Personal Training, Small Group Training Will Be Available at the best gym in the area

What a change in lifestyle can do..

Throwback to transformation from non gym going girl to a leaner, stronger more confident girl.

Flexible calorie controlled dieting with strength and resistance training created this change over time with her consistently putting in the work..

The types of foods you eat can help your dieting experience…

Some foods are more filling than others, so food choice can be a huge influence in how you feel whilst dieting.

1200 Calories is not a diet… it’s a meal…

I’ve NEVER given a client 1200kcal as a daily intake …
( Not even to my 48kg , 4ft 9 Client)

A big calorie restriction can lead to rapid weight loss in the short term but is usually followed by rapid rebound post diet, a bad relationship with food and often is generally unsuccessful for long term Weight loss…

Food is fuel… don’t starve … succeed!