Sinden Fitness Online Training

SINDEN FITNESS IS BACK ⚡

Ten years ago I started Sinden Fitness Online Training with one goal, to help ordinary people achieve extraordinary results.

Looking back, I'm incredibly grateful for the journey. Over the years I have helped more than 600 people, both nationally and internationally, transform not only their bodies but also their confidence, health, and lifestyle. Seeing those life-changing results has always been the greatest reward.

After taking a year away, I feel it's the right time to come back.

I'm not changing what worked. I'll be following the same old-school approach that built Sinden Fitness from the beginning....hard work, consistency, accountability, and a plan that gets results.

To everyone who has trusted me over the last 10 years, thank you. Your support has meant more than you'll ever know, and I look forward to helping many of you again.

Our first challenge starts 1 August, and I'll only be opening a limited number of spots.

If you're ready to commit, send me a message. Let's do it again.

LIMITED SLOTS AVAILABLE

Kind Regards
Gerhard Sinden
071 435 0350
[email protected]

What you get depends on what you aim for. If you aren’t aiming, you aren’t getting. Simple as that!!!

Progress doesn’t happen by accident.
Results don’t come from “hoping.”
And growth definitely doesn’t come from standing still.

Every goal needs intention.
Every outcome starts with a decision.
Every level requires focus, consistency, and showing up — even when motivation fades.
Aim higher. Aim clearer. Aim with purpose.
Because drifting gets you nowhere… but aiming changes everything. 🎯

What are you aiming for right now?

Coach B - BFit Fitness &

Bfit Fitness & Sinden Fitness 12 Week Transformation Challenge

Why 12 weeks?

Because real change takes time.

12 weeks is long enough to build habits, lose fat, gain strength, and see visible results, but short enough to stay focused, motivated, and consistent.

No quick fixes.

Just structure, accountability, and results that last.

Apply now, Start today!
https://form.jotform.com/240391045384050

BFit Fitness

Snack Smart. Train Strong.

Most people can enjoy a small snack before or during exercise. The key? Listen to your body and do what feels best for you.

If your workout is under 60 minutes, a snack may not boost energy much — but it can help prevent hunger.
For workouts longer than 60 minutes, a carbohydrate-rich snack or drink can help maintain energy and performance.

Great pre- or intra-workout snack options:

Energy bar
Banana, apple, or other fresh fruit
Yogurt
Fruit smoothie
Whole-grain bagel or crackers
Low-fat granola bar
Peanut butter sandwich
Sports drink or diluted fruit juice

💡 A healthy snack is especially important if you’re training several hours after your last meal.

Fuel your body. Feel the difference. 💪

12-Week Transformation Challenge 🔥

Two weeks into the new year… have you started your “New Year, New Me” resolution yet?

If not — it’s not too late!
Not sure where to start or how to stay consistent? That’s where we come in.

Let us guide and coach you over 12 weeks to build healthy habits, set boundaries, and create a stronger, healthier version of YOU 💪

📞 Contact us: 071 435 0350
🔗 Apply here: https://form.jotform.com/240391045384050
📲 Follow us: & BFit Fitness

BFit Fitness 🤝 Sinden Fitness
Two teams. One mission.

We’ve guided 1000+ transformations worldwide!

From building a strong, healthy lifestyle
to shaping athletes and beyond.

This year, we don’t just train you.
We coach you, guide you, and walk the journey with you.

If you’re ready to become the best version of yourself — this is where it starts. 💪

Contact us: 071 435 0350
Apply on our link: https://form.jotform.com/240391045384050

Follow our pages: BFit Fitness

Quick rant & a personal pet peeve.

“Heavy” is relative. What’s heavy for one person might be light for another. One person’s 12-rep max could exceed someone else’s 1-rep max—and that’s totally fine. Strength is individual. That’s not the issue.

Here is the issue.
When I prescribe lower rep ranges, it’s intentional. Lower reps make progressive overload easier to track and manage, and they generally create less unnecessary fatigue.

The response I often hear is: “I lift heavy — I do sets of 12.”
By definition, those two things don’t go together.

If you can perform clean, controlled sets of 12 with good form, the load is not heavy for you. It may be heavy compared to someone else’s, but for your strength level, it isn’t. A genuinely heavy load is something you can only manage for roughly 4–6 reps.

To be clear: there is absolutely nothing wrong with training in the 8–12 rep range. If you’re pushing close to failure, you can build muscle very effectively there.

This isn’t about right or wrong training methods.

It’s simply about terminology.
You can train for 12 reps.
You’re just not training heavy.