The Fitness Lab

I’ll keep on dreaming 💭 but I’m grateful for ai ⛳️ 👌

Are you excited for in just over 8 weeks time? ⛳️

There’s no perfect moment to start. There never is. 🧡

We hear it all the time…
“I’ll start when things calm down”
“I’ll start next month”
“I’ll start when I feel ready”

Truth is — the people who’ve got the best results here didn’t wait for everything to line up.
They just got started.

If you’ve been putting it off, take this as your sign.

Our 6 Week Challenge is how we get people started at The Fitness Lab.
You’ll train 3x per week in small group PT sessions, follow a structured plan, and have coaches there every step of the way.

No egos. No guesswork. Just proper coaching and a great group of people around you.

If you’re ready to feel better, get stronger and build some momentum — this is where it starts.

Drop us a DM or head to the website (link in bio) to find out more 👊

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100 years young… 🌍🧡

Today, David Attenborough turns 100.

And when you think about it… maybe it’s not that surprising.

He’s spent his entire life doing something he genuinely loves — something I’m sure many of us are jealous of when it comes to work. Exploring the world, staying curious and connecting with nature in a way most people never will.

In a life full of busy schedules, stress and staring at screens, where many of us forget to slow down and actually connect with the outdoors… this great man has spent his whole life doing exactly that.

We can all learn a lot from David Attenborough.

Get outside more. Move your body. Breathe fresh air. Slow down occasionally. Put your phone away and reconnect with nature.

It’s probably no coincidence that he’s stayed fit, healthy and active enough to become a centenarian — something not many people can say.

And in a world obsessed with social media influencers, most of whom have very little real-world experience… maybe your next favourite influencer should be David Attenborough.

I doubt he’s spent much time in Dubai or Ibiza… but he’s definitely seen the best places on earth 🌍

And finally… for a bit of fun…

🐻 THE “100 YEARS STRONG” WORKOUT 🐸

• Bear Crawls – 20 steps
• Frog Jumps – 20 reps
• Scorpion Press-Ups – 20 reps
• Crab Walk – 20 steps
• Gorilla Squats – 20 reps

100 total reps. Slightly chaotic. Definitely harder than it sounds 😅

Give it a go this weekend and let us know how you get on 👇

17 years as a personal trainer.

Sometimes I stop and think about it, and honestly… I still can’t believe this is my job.

Over the last 17 years I’ve had the privilege of meeting some of the most amazing people. People from all walks of life. People with fascinating stories, high-powered careers, huge responsibilities… and yet they trust me to guide them, support them, and play a small role in improving their lives.

That blows my mind.

I’ve built a career where I get to train in my own gym (11 years and counting), go for a run in the middle of the day whilst most of my mates are sat behind a desk, and turn up to work in shorts and a t-shirt or a hoodie and trainers 😎

But it’s so much more than that.

This job has forced me to live the life I promote. To stay fit. To eat well. To lead from the front. I didn’t grow up in the fitness industry. I changed careers in my 30s and took a leap into the unknown. It’s the best decision I ever made.

I’ve become part of the 6am club — and there’s something incredibly special about that. Starting your day with purpose, alongside people who are investing in themselves before the rest of the world wakes up.

What’s even more special is the impact it’s had on my family. My kids see training as normal. They see movement as normal. The gym isn’t a chore — it’s part of life.

And perhaps the most rewarding part of all…

Knowing that for some people, walking through those gym doors is the best part of their day.

Not because of the weights.

But because of the people, the energy, the progress, and the belief that they’re becoming a better version of themselves.

To everyone who has trusted me over the last 17 years — thank you. You’ve given me a career, a purpose, and a life I’m incredibly grateful for.

Here’s to the next 17. 👴🏻

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Interval training is brutal. It’s never a session you look forward to - but if you want to get faster and improve your running, it has to be a staple in your week.

Today’s session:
10 min warm up
3 × 10 mins hard effort
2 mins rest between
10 min cool down

Victoria Park was the venue, and the weather can only be described as properly inclement 😂🌧️🥶💨

These are the sessions that build speed, resilience, and confidence - especially when conditions aren’t on your side.

The fact it’s Friday and there are beers later makes it all worthwhile 🍻

Hope you’ve all had a great week and ticked off your goals. Enjoy the weekend.

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15 miles in the bank today. ✅

This always feels like the point where marathon training gets real…
the start of the proper long runs — the business end of the block.

I never actually look forward to these sessions 😅
But they’re the ones that matter most.

They don’t just build endurance and aerobic capacity…
They build resilience.

Because race day isn’t about the first 10 miles —
it’s about how you handle the last 5 or 6 when everything hurts and you’ve got to keep grinding.

If you’re training for Manchester Marathon (like me) or London Marathon, you’re probably in — or about to hit — those 2+ hour runs.

This is the tough part of the block.
But it’s also where the progress happens.

Stay consistent.
Stay patient.
Keep showing up.

You’ve got this 💪

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