Slade Fitness, The Slade, Pond Lane, Stone Street, Seal, Sevenoaks (2026)

14/09/2026

🎯 STOP DOING RANDOM WORKOUTS

If your training changes every time you walk into the gym, how do you know whether you’re actually progressing?

A good programme isn’t about finding new exercises every week to keep things “interesting”. It’s about having a clear goal, a plan to get there and a way of measuring whether it’s working.

Instead of constantly changing your workouts:

✅ Follow a structured programme
✅ Keep key exercises consistent
✅ Track your sets, reps and loads
✅ Progress them over time
✅ Make adjustments when there’s a reason to

You don’t need to confuse your muscles.

You need to give them a reason to adapt. 📈

If you’re putting the work in but not seeing the results you want, it might not be that you need to work harder — you might just need a better plan.

📍 Slade Fitness, Sevenoaks

12/09/2026

🧊 ICE OR MOVEMENT — WHAT’S ACTUALLY BETTER FOR AN INJURY?

When something hurts, the first instinct is often to ice it and rest it.

Ice can be useful for temporarily reducing pain, but it doesn’t necessarily address the reason you’re struggling to move in the first place.

Where appropriate, gentle movement and gradually reintroducing load can play an important role in recovery by helping you:

🚶 Maintain movement
💪 Maintain strength
🦵 Reduce unnecessary stiffness
📈 Gradually rebuild your tolerance to activity

The goal isn’t simply to make an injury feel better for an hour — it’s to help the area recover and function properly again.

Every injury is different, so the right approach depends on what you’ve actually injured and how severe it is.

If pain or an injury keeps stopping you from training or doing what you enjoy, our Slade Injury Clinic can assess what’s going on and build a plan to get you moving again.

📍 Slade Fitness, Sevenoaks

05/09/2026

💪 PROGRESS DOESN’T ALWAYS MEAN ADDING MORE WEIGHT.

Progressive overload is often misunderstood as simply putting another plate on the bar.

But there are plenty of ways to make an exercise more challenging and keep progressing without increasing the load.

You can:

⏱️ Slow down the tempo and spend longer under tension
🔁 Increase your reps
🎯 Improve your technique and range of motion
⏸️ Add pauses at the hardest part of the movement
📈 Increase the overall quality of the work you’re doing

Adding weight before you’re ready can sometimes mean sacrificing technique just to move a heavier number.

Master the movement first. Then earn the load.

Train smarter, progress consistently. 💪

📍 Slade Fitness, Sevenoaks

03/09/2026

🥊 3 WAYS TO COUNTER THE RIGHT HAND

You don’t always have to move away from a punch… sometimes the best opportunity to attack comes as your opponent attacks you.

In this video, we break down 3 simple ways to defend the right hand and come straight back with a counter.

The goal? 👇

👀 Recognise the shot early
🛡️ Defend without putting yourself out of position
⚡ Counter while your opponent is vulnerable
🥊 Turn their attack into your opportunity

Boxing isn’t just about punching harder or faster. It’s about timing, reactions, positioning and making your opponent pay for their mistakes.

Save this one and try the three counters next time you’re training 📌

Want to learn boxing in a safe, coached environment? Check out our boxing sessions at Slade Fitness, Sevenoaks.

31/08/2026

😂 We all know men love an upper-body day… but don’t neglect those little legs.

Chest? Trained.
Back? Trained.
Arms? Obviously trained. 💪
Legs? “I’ll do them next week.” 👀

Remember lads, **friends don’t let friends skip leg day.** 🦵😂

And yes… Bear’s available for personal training if your current programme is 90% bicep curls.

Tag someone whose legs are starting to look suspiciously undertrained. 👇

29/08/2026

🔥 BANK HOLIDAY SALE — 20% OFF! 🔥

Whether you’ve been thinking about trying your first Slade Fitness class or you’re already a regular, this is the perfect time to stock up and save.

For Saturday, Sunday & Monday only, get:

💥 20% OFF one 10-class pack per person

From Circuits and Pilates to Boxing, HYROX and more, grab your pack now and give yourself 10 more reasons to keep showing up 💪

⏰ 3 DAYS ONLY
🎟️ One discounted class pack per person
📍 Must be purchased at reception

Don’t wait until Tuesday and wish you’d grabbed it. 👀

25/08/2026

💪 Muscle isn’t just about looking strong. As you get older, it’s about staying independent.

Getting out of a chair. Carrying your shopping. Climbing the stairs. Playing with your grandchildren. Continuing to do the things you love without having to rely on someone else.

Maintaining muscle mass and strength becomes increasingly important as we age and that’s exactly what Andrew’s Strength Beyond 50 cohort is designed to help you do.

This isn’t simply a couple of gym sessions each week. You get:

✅ 2 small-group coached strength sessions every week
✅ 1 additional gym pass per week
✅ Fit Beyond 50 cardio class
✅ Nutrition & lifestyle guidance
✅ Strength Beyond 50 training journal
✅ WhatsApp support group
✅ 6-week progress reviews
✅ Your progress tracked across strength, mobility, body composition, recovery and more

And here’s where the value really stands out…

A typical 1-to-1 PT session at Slade is around £68. One PT session per week would therefore cost roughly £272 across four weeks.

Andrew’s entire Strength Beyond 50 programme is £240 per month — with two coached sessions every week PLUS everything else above.

It’s not about training to become the strongest person in the gym.

It’s about building a body that keeps you strong, capable and independent for as long as possible.

🚨 The next cohort starts 1st September and only a few spaces remain.

If you’ve been thinking about joining, now is the time.

Speak to reception to secure your place.

21/08/2026

⏱️ HOW LONG SHOULD YOU ACTUALLY REST BETWEEN SETS?

The answer depends on what you’re training for.

🏋️ Strength & power: Longer rest periods allow you to recover properly so you can produce high levels of force again in the next set.

💪 Building muscle: You still need enough recovery to maintain good performance and training quality — rushing your rest can mean fewer reps and less load.

🔥 Muscular endurance: Shorter rest periods can be useful when the goal is maintaining work under fatigue.

The mistake? Automatically thinking less rest = a better workout.

If your goal is strength or muscle growth, spending half your rest period trying to catch your breath could be limiting what you can do in your next set.

Rest with purpose. Train with purpose.

Save this for your next session 📌

19/08/2026

🥗 “I’m eating healthy… so why am I not losing fat?”

Because eating healthy and eating for fat loss aren’t always the same thing.

Foods like nuts, avocado, olive oil and granola can all be nutritious — but they can also be very calorie-dense.

Ultimately, fat loss requires you to consistently consume less energy than your body uses.

That doesn’t mean starving yourself or cutting out the foods you enjoy. It means understanding:

🥩 How much protein you need
🍚 The right portion sizes for you
🥑 How calorie-dense foods fit into your diet
📊 How much you’re actually eating across the whole day
⚖️ How to create a sustainable calorie deficit

You can have a very “healthy” diet and still be eating enough calories to maintain or even gain weight.

Food quality matters. But quantity matters too.

Need help taking the guesswork out of your nutrition? Speak to Bear, our Nutrition Coach at Slade Fitness, and build a plan around your goals and lifestyle.

📍 Slade Fitness, Sevenoaks

17/08/2026

When most people think about training, they think about losing weight, looking better or getting fitter.

But as you get older, there’s something far more important to train for:

Your independence.

Being strong enough to get yourself off the floor.

Having the balance and mobility to move confidently.

Being able to carry your shopping, climb the stairs, travel, play golf, walk the dog, keep up with your grandchildren and continue enjoying the things you love.

These are things we often take for granted today.

But maintaining them later in life requires us to invest in our bodies now.

That’s exactly why we’ve created Strength Beyond 50 with Andrew at Slade Fitness.

This isn’t about trying to train like you’re 25 again.

And it certainly isn’t about smashing yourself in the gym.

It’s about training intelligently for the decades ahead.

Andrew’s small-group programme will help you:

💪 Build and maintain strength
🦵 Protect muscle as you get older
⚖️ Improve balance, mobility and movement
❤️ Maintain cardiovascular fitness
⚡ Improve energy and physical capability
🥗 Build better nutrition and lifestyle habits
📊 Track your progress so you know your training is working

You’ll receive:

✅ 2 coached strength sessions every week
✅ Additional weekly gym access
✅ Fit Beyond 50 cardio class
✅ Nutrition & lifestyle guidance
✅ Strength Beyond 50 training journal
✅ WhatsApp support
✅ Regular progress testing and reviews

And with a maximum of just 6 people in the cohort, you’ll receive plenty of individual coaching and support along the way.

This programme isn’t about becoming the strongest person in the gym.

It’s about becoming the person who, at 60, 70 and beyond, can still say:

"I can do that myself.”

📅 Andrew’s next Strength Beyond 50 Cohort starts September 1st.

👥 Maximum 6 places available

📍 Slade Fitness, Sevenoaks

If you’re over 50 and want to invest in your future strength, health and independence, get in touch with reception to secure your place.

Don’t wait until you’ve lost your strength to start valuing it.

Get Strong. Stay Strong 💚

Slade Fitness

14/09/2026

12/09/2026

05/09/2026

03/09/2026

31/08/2026

29/08/2026

25/08/2026

21/08/2026

19/08/2026

17/08/2026

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