Greenheart Fitness

Personal Trainer, Fitness and Sports Coaching

Operating as usual


πŸ₯³12 Days Of Christmas GiveawayπŸ₯³
Start the New Year as you mean to go on with a private Personal Training session in Whiteley.
All you need to do to enter this giveaway is.
⭐️Like this post.
⭐️Like Greenheart Fitness page.
⭐️Tag a friend who might also like the chance to win.
A share would always be welcome to!
Closes at 10pm tonight.
Winner announced tomorrow.
Good luck 🀞🀞🀞


Day 17 Xmas Cracker
I tend to post each on my stories, so do check them out.
2 x 17 sit-ups or roll up / roll down - see video for variations


DAY 1 - 1 minute Wall Sit!
Break it down, 12 x 5s, 6 x 10s or 3 x 20s, do what you can manage. It will depend on your fitness levels, as to how long you can hold this for.
Sit against the wall, legs hip width, hips, knees and ankles in line, legs at right angles, tuck the pelvis, keep your back against the wall.

*Exercises are done at your own risk.


A few photos from last week!
Beautiful lines everybody 😍


So many great sessions this week πŸ’š

Just a few shots from this weeks sessions:

πŸ’š doing a TRX Low Row, with great form πŸ’ͺ
πŸ’šOh to be young! Ella showing us that it is possible to get your elbow to the floor! 😊
πŸ’šDeborah using the parallettes, push-up walking through to dips, after some great success at the Cyclocross Nationals with a podium place πŸ’ͺ
back from her holidays and getting stuck in with a sun-drenched perfectly done Bulldog hold 😍
Alistair getting to grips with a TRX Reverse Crunch keeping technique and form throughout βœ…
Finally we’ve got Sam performing a fabulous back strength exercise over the Swiss ball in streamline and a a Bench Press PB too πŸ‘

Some excellent movement here plus many others throughout the week, challenges being done and ticked off, plus welcoming Chloe and Sam K to Greenheart as well.

Well done everyone πŸŽ‰ have a lovely weekend all πŸ’š


Thank you for trusting me πŸ’šLoved seeing this post

It feels like an incredibly slow process, when you want to whip back into shape, and as we get older it isn’t so easy, but by taking the time to think about posture, breathing and form and technique and not going straight back in to lifting weights and thinking that 100’s of crunches or sit-ups will solve the problem, will eventually get you the desired results in the right way.

Your body has been through immense trauma to produce another life, in this case 3, and it is easy to forget it needs time to heal, trying to quicken it could potentially do more harm than good. Have patience πŸ’ž


Super busy morning πŸ’š
4 sessions all very different and an extra visitor today as it’s Half Term Week!
Not missing a session, just adding in your offspring 😊 and why not πŸ’ž
Bayla was happy to do some ladders and balancing and stretching, a bit of rowing and some pair work at the end with her Mum 😍


πŸ’šSome fantastic work from this new young client.
Swimmer, Ella has got some lovely form and technique throughout these exercises:
Swiss Ball Hamstring Curl - strengthen hamstrings, glutes and core
TRX Low Row - develop back muscles
Elevated Push-Up - great form here building upper body strength working our way down to get that perfect technique at floor level
TRX Reverse Crunch - developing endurance and stability of the torso

Great to hear in this weeks session that Ella swam well over the weekend, taking a second off her 50m Fly and 50m Breaststroke times - well done Ella πŸ‘πŸ‘πŸŠπŸΌβ€β™€οΈ


πŸ’š I am massively proud of this young man!

Huge congratulations to one of my clients today, Spencer absolutely nailed his driving test, passing first time!

Since first meeting Spencer back in February of this year, it has been a joy and a privilege to watch him grow in strength and confidence, not just with me in the gym, but in his life.

To get that message from him this evening, was the best news to start the weekend πŸ‘πŸ‘

I look forward to congratulating Spencer in person tomorrow πŸ‘πŸŽ‰



So important not just today, but every day.

Why do I walk, run, and strength train and try to look after my body, because it helps me look after my head.


Some fabulous work again in the last week!
after doing chin-ups for the first time recently, got a Bench Press PB this week of 66KG! πŸ’ͺ
We turned the ball over this week for Alistair, doing some squats, doing some TRX single leg deadlifts, which you think are easy until you try them! 😬
Debbie working hard here using the support of the TRX, but holding those handles as light as she can, trying to keep hips facing towards the floor, squeezing the glute max (your butt) to keep that leg lifted πŸ‘πŸ‘
So much more happened this week, brand new little swimmer joined me for her first session, looking forward to the next tomorrow, doing some fantastic Bulgarian Split Squats, big shout out to getting to me even though she wasn’t feeling tip top and it would have been much easier to stay in bed πŸ’ͺ great session complete!
Absolutely beasted Deborah this week, racing today, no doubt she nailed it.
Everyone else doing great things improving functionality and strength and always doing their best - well done everyone, more of the same in OctoberπŸ‘ŠπŸ’š


Delighted when this happened last week! πŸ’ͺ
First full chin-ups is always something to celebrate πŸŽ‰


Some fantastic work this week everyone πŸ’š

Just a few photo’s of some of the moves this week, some new to these clients and some re-visited and some adjusted to create more challenge.

Each person has their own reasons for training, each has their own session.

The range of sports just in this one photo:
Adult Cheerleading Base

All perfecting and improving their positioning, their movement, their strength, their bodies and minds.


❀️ Now with her beloved
Rest in Peace Queen Elizabeth ll


To all my amazing clients, family, friends and supporters, I hope you all have a fabulous Bank Holiday Weekend! πŸ˜ŽπŸ’š

Starting off my weekend showing you what progress looks like. When Spencer first came to me, I don’t think he will mind me saying, he struggled to do wall push-ups. Slowly, but surely over the weeks he has been building technique and strength and I am super proud to see this in yesterdays session, nailing 3 sets of 10 with super form πŸ’ͺπŸ‘

Photos from Greenheart Fitness's post 22/08/2022

Fabulous Fitness Centre on hols, which meant still getting in some workouts and using some different machines for a change, and swimming instead of running for me, which was also a welcome change.

Removed my Apple Watch for the duration of the holiday, partly to tan my terrible watch strap line πŸ˜† but also to remove time and just enjoy some relaxation.

Also enjoyed all the fresh food, love an all inclusive buffet, breakfast was my favourite 😍

Back to it now, getting ready to welcome everyone back and excited to be creating new programmes based around everyone’s individual wants and goals πŸ’ͺ

Looking forward to seeing everyone,
I wonder if they are looking forward to seeing me?! πŸ€”πŸ˜ŠπŸ’š x


Those that know, will know how hard this is! Great balance work from this young swimmer

Our record is 17 so far! πŸ’ͺπŸ’š
Well done Alistair πŸ‘



BRITISH NATIONAL CHAMPION in the 100m Freestyle! πŸ₯‡

Not only that, but Silver in the 50m Backstroke and Bronze in the 50m Freestyle.

It has been an amazing week of racing in general and I love watching these young athletes, and supporting them is essential to the growth of this relentless sport. One of the toughest in my opinion and not only for those 04.30am starts!

Myself and my family have spent a considerable amount of time with ._ whether it is school runs, swim training lift shares, socialising, paddle boarding, hamster caring or visiting Greenheart, more frequently in lockdown when rules allowed and in recent times to get the odd land training work done provided by his swim club, he really is just an extension of our family β€οΈπŸ’š

The last few months have been tough, but it has been rewarded this week by the sweetest moment in victory, and what a race it was!

There have been strains and stresses and pressure and ups and downs over these last few months, we are incredibly proud of you, your scholarship to Millfield is thoroughly deserved and we look forward to supporting you and seeing where this journey takes you next! Good luck πŸ€


This young swimmer showing us in the top picture, how we have probably all been feeling in the heat this last week πŸ˜€πŸ₯΅

Then creating a fabulous streamline on the BOSU 😍 Alistair loves this exercise πŸ’š

We call it Streamline Collapse, holding that streamline position, squeezing the glutes, drawing in the core, using back extensors, creating that tension through the body, extending through the arms and legs, to balance and then collapsing round the ball.

Great exercise, we love it!


Happy Birthday to the lovely Debbie today, getting in an early 06.45am session this morning πŸ’ͺπŸ’š before the heat of the day 😎

This lady has also made my week, messages received:
β€˜I’ve spent the last 2 early mornings on my paddle board, and the best but is I could stand up! So much stronger in my core now and all that balancing has definitely helped. Love it!’

β€˜First time standing up in the sea and stayed standing up without wobbling!!… In front of people on the beach as well! I have never felt confident enough to do that before!!’

β€˜Definitely made a difference. Plus I could hear your voice as I was about to stand up or wobble, β€˜core, lower shoulders and breathe!!β€™πŸ˜‚

What better messages to receive, ❀️ and why I love my job and love what I do:
It enriches peoples lives, it makes everyday better and easier, whatever you are doing and it also brings with it, along with strength in the mind and body, confidence to do and enhance the things you love, whatever that might be πŸ’• πŸ’š


UNI-LATERAL MOVEMENTS - why do we do them?

Very often we have one side that is much more dominant than the other. There will always be in every session at Greenheart, some form of single sided movement.

πŸ’šdevelops hip, knee and ankle stability

πŸ’šeliminates muscle imbalance

πŸ’šprevents injury

πŸ’šteaches each side to be independently strong

πŸ’šcreates more power and speed

πŸ’šyou will be more in control of your body


LEFT TO RIGHT - Stretch cord work for this young swimmer = healthy shoulders and core stability

1st photo - left shoulder dip
2nd photo - curved through the back
3rd photo - nailed it! Fabulous flat back from top of head to tail, everything aligned for the resisted pull through πŸ˜πŸ’š


Just a couple of photo’s from a couple of sessions from this week.

has a half marathon this weekend, so the session was reduced in terms of load this week keeping things nice and steady with this full squat, and a nice early stretch/Pilates session this morning ready for Saturday. Good luck Steve πŸ’ͺ

Toby performing a great split stance squat with the addition of a resistance band challenging the adductor and our overall stability through the core, hip, knee, ankle and then just for fun πŸ˜‰ adding in a weighted med ball bringing the arms in closer challenging stability even further and working the upper body too!

Also putting Toby through some balance work on the BOSU performing an egg-beater movement



πŸ’š I hope you have all had a wonderful day, whether you’ve been working, with friends and family, enjoying the sunshine β˜€οΈ celebrating the jubilee with neighbours or just having a well earned extra day off.


1st session with Debbie this morning and she was amazing!

The apprehension and nerves, I hope disappeared really quickly once Debbie had settled in.

The fear is there, I’m not where I was, I’m going to be rubbish, how bad will I be? It is subtle, and negative, and destructive.

Rather than, I’m looking after myself, I’m doing this for me, I’m taking the first step, this is the start, I’m going to go with it and see where it takes me.

The first step is the hardest part, but that is done now and the journey begins πŸ’ͺπŸ’š

I took Debbie through a series of movements to screen her mobility and strength and with this information, I will build a programme for her.

Some super squats here using the TRX, with great form! πŸ‘πŸ‘


doing a squat variation, streamline position with band resistance, and we threw in some isometric holds in there as well πŸ˜‰πŸ’ͺ

Steve has great hip mobility, so his range of motion is fantastic, which means he finds squats very easy, so we have to mix it up to really challenge him.


I rarely write about my own goals, it is generally all about my Greenhearters and what they are getting up to here in the garage, but this is something I have talked about with them and I was ecstatic to achieve it:

I bench pressed my own body weight!! I felt amazing when I did it! πŸ’ͺπŸ’š


Photos from Greenheart Fitness's post 29/04/2022

I was chatting yesterday to one of my clients about strength and getting older.

Q:Why wouldn’t you want to be and feel strong?

At 46, I know that the Menopause is coming whether I like it or not, and as we age as women and go through the Menopause we lose bone density and muscle mass, exercise whether that’s walking, swimming, cycling, tennis, jogging and my personal favourites strength training and Pilates will go a long way into keeping you fitter, healthier and ultimately stronger.

If you are strong in your body, that strength filters through into feeling strong in your mind and strong in your life and whatever that may bring πŸ’ž

Gymshark TRX Training



Just wanted to post some pics of some of my awesome team of clients smashing it every week here at the Greenheart Garage πŸ’š

Consistently showing up and getting to grips not only with resistance and loads and new exercises, but also getting to grips with their bodies and the way they work.

We are all uniquely put together so what works for one doesn’t necessarily work for another, which is why Personal Training is so important.

The blocks of training and programming are as unique as you are and they should be. We are finding things out about ourselves all the time when we move and how we move, those goal posts will move all the time creating change and strength and function.

Well done everyone! πŸ’ͺ

Videos (show all)

Delighted when this happened last week! πŸ’ͺFirst full chin-ups is always something to celebrate πŸŽ‰
Those that know, will know how hard this is! Great balance work from this young swimmer @a__ron79 Our record is 17 so fa...
GREAT GAINS! πŸ’š5K Parkrun - fastest since Aug 2019!1000m Row - 2 second PB!Bench Press PB 62KG!πŸ’ͺ HAMSTRING CURLSWe did th...
🦡TRX PISTOL SQUATSuper tough, and it can certainly show up your weaker side, for me it’s my left, but I love this exerci...
Happy Xmas Everyone! πŸŽ„πŸŽ…πŸ»πŸ₯³ xx...#christmas #family #relax #stayactive #enjoy #greenheart
I wanted to post about my lovely client. Taz has scoliosis on her right side and 6 weeks ago was completely unable to do...
Be strong everyone! @marymoowilliams 70+ and smashing out the TRX squats. Love this lady πŸ’š @drummer_girl19 ...#strengtht...
BALANCE - take your time.We rarely want to take our time to do the exercises that are slow and concise, however these ar...
πŸ’š Core is key Build it, maintain it, keep it!#corestability #core #corestrength #hampshire
This is a slight variation on a core exercise that I use regularly, and clients have used today in a Finisher. It is gre...
Good morning! I wanted to share this as it clearly shows the difference between unstable and stable, and why I go on and...





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