Ollie Fletcher PT

02/11/2023

19/09/2023

4 Ways to build healthier eating habits.

This is aimed towards people looking to drop body fat/weight and increase nutrient intake and possibly cut out some of the less desired food groups.

Something useful to refer to is the 'eatwell guide'

This lets you know how your diet should be divided according to different food groups.

https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/528193/Eatwell_guide_colour.pdf

Remember, taking small steps is always better than taking no steps at all.

19/09/2023

11/09/2023

Monday Motivation!

04/09/2023

6 Month transformation from Liam! 👊

Liam was noticeably skinny when he first came to me, never having stepped foot in a gym before, I cannot tell you how dedicated he has been!

Day in day out he has put in the work required to get to where he wants to be and the results speak for themselves.

Liam has managed to gain a massive 6kg of essentially pure muscle, starting off at 50kg on the dot during our first assessment. As of our last weigh in Liam came out at 56kg.

Also now being able to squat and bench press his own body weight.

He is getting rapidly closer to our goal of 60kg and all I can say is well done champ! 🥇

Inspirational! 💪💪

01/09/2023

Here are a few weight loss tips for anyone dealing with obesity and not sure where to start.

The first thing to remember is that you should focus on very small but positive steps, do not overload yourself with too much at once.

1. Increasing your protein intake is not only important for muscle growth and recovery, but also can be helpful for burning extra calories as our bodies has to work harder to digest protein (which also requires calories/energy).

2. Increasing your daily movement is just as important as exercising in the gym, you could do this in a variety of ways - house work, taking stairs instead of elevators, going for short walks, park further away in the car park, standing instead of sitting. Just to name a few.

3. Focusing on strength training is important. Not only to look better once you've lost body fat but also for increasing flexibility, bone health and most importantly it increases metabolic rate which is vital for losing weight.

4. Instead of going for a run, try incline walking, swimming, rowing, cycling or using the elliptical. If you have a considerable amount of weight to lose it can be stressful on your joints to do high impact exercises which can potentially cause more problems.

5. Increasing fibre intake will help you to feel fuller for longer and aids digestion, the best way to increase fibre intake is through vegetables and you can also have as much of most vegetables as you want as they are so low in calories!

6. I will always stress the importance of staying hydrated but especially when it comes to dropping body weight. Having a glass of water before a meal can help you to feel more full and prevent you from overeating.

One last extra tip I would like to say, and arguably the most important - BE KIND TO YOURSELF.

Weight loss journeys are hard, it requires a lot of work and is rarely straightforward. So if you slip up, or if it is taking a long time then trust yourself, trust the process and keep putting the work in and you will get there.

If you have any questions, please do not hesitate to message me!

21/08/2023

Monday motivation! 💪

I hope everybody had a great weekend!

Let's go and conquer the week ahead!

18/08/2023

"I want to get fit, but I don't want to get bulky"

That's a common thing I hear as a personal trainer.

Getting bodybuilder big requires a significant amount of work, eating, sleeping, heavy lifting etc.

Everybody should be incorporating some form of weightlifting into their routine one way or another.

Especially if your goal is to "tone up".

For more information, just send me a message and ask!