crj_fitness

My week in pictures 📸

Before I’m became a personal trainer I was a kids sports coach and absolutely loved working with children.

This weekend was my son’s 5th birthday party so I had the pleasure of running a football themed party for 20 kids.

Some extra slices of pizza and cake were consumed Sunday so this weeks focus is nutrition as we slowly start scaling up the training intensity.

Remember guys if you over shoot your calories one day just take accountability for your actions and look to draw back calories on some other days.

This is management of your caloric intake over a week.

Don’t let one day make you think you’ve ruined everything.

Take it for what it is, address it and move on.

Feeling good as we start week 4 of the 90 day challenge 💪🏻

Weekends are all about having fun 🍷 🍕 🍣

Getting that work / life balance right ⚖️

Hope everyone is having a great weekend 🙌🏻

If you’re waiting for the “right time,” this is it.

You’ve got 3 months left — stop making excuses and start making progress.

No more I’ll wait until Monday. All you need to do is take action and the rest will fall into place.

🗓️ DM me “START” if you’re ready to take action now.

Don’t be fooled by the halos above our heads 😇

We’re the class clowns on the gym floor but when it comes to getting results we don’t miss 😈

Phase 1 - Get sub 100kg (we’ve dropped 67kg so far) ✅

Phase 2 - complete a Hyrox race ✅

Phase 3 - Get sub 15% body fat….. pending

We managed to hit 99kg today right on time for .hadi birthday 🎂

CEO of and father of 2, he’s a very busy man and we’ve had to manage multiple business trips and in the early stages completely re-wire the way he approaches food and alcohol.

One of my strongest traits is the ability to adapt my coaching style based on the client.

I have an extensive list of qualifications but as far as I’m concerned they don’t mean anything if you’re unable to get the best out of your clients.

You have to find a way to connect on a level with them so you build trust and respect.

You need to show them you truly care, that’s where my passion for this job really shines through.

Slowly you create the environment for your client the thrive and make progress.

I want the absolute best for my clients so if you’re reading this and want to change your life for the better than reach out to me.

I’m looking to work with a few more clients who are serouis about getting results before the end of 2025.

5 Reasons why following a well structured training program is better than winging it.

1️⃣ Maximize limited time

Parents often can’t spend hours in the gym. Managing volume and frequency helps them:

✅ Fit effective workouts into short sessions.

✅ Spread workouts across the week to avoid burnout or missed days.

✅ Prevent long gaps between training that reduce results.

2️⃣ Supports consistent energy and positive mood

Regular, appropriately dosed training improves:

✅Mood regulation (important when managing kids and stress).

✅Energy levels throughout the day.

✅ Sleep quality—especially valuable when sleep is already disrupted.

3️⃣ Maintain Strength and Health, long term

Correct frequency and consistent volume help:

✅ Preserve muscle mass and joint function.

✅ Reduce injury risk from sudden exertion (like lifting kids or strollers).

✅ Prevent long-term health issues (like back pain, obesity, etc.).

4️⃣ Set a positive example

Regular, balanced training shows children:

✅ The importance of health and discipline.

✅ That fitness is a normal part of adult life.

✅ How to build habits even when life is busy.

5️⃣ Stress relief and mentally resets you

Parents often juggle many roles. Smart training provides:

✅ A structured outlet for stress relief.

✅ A mental break from parenting duties.

✅ A sense of personal accomplishment outside of family life.

If you’re a parent, it’s not about training more—it’s about training smarter. Volume and frequency help you strike that balance.

Want tips on how to structure that? I can help with that too.

Message me the word “START” and I’ll be in touch

Snaps in September 📸

From dad life 👶 to training hard 💪, fueling with healthy eats 🥗, and yes, enjoying a beer with a footballing legend🍻and first time visits from the tooth fairy 🦷

Balance is everything.

Family + fitness = Happiness ❤️ Enjoy life!