Pop-up Fitness

I help Men and Women cut the CRAP to:

�Build muscle
�Lose fat
�Gain UNBEATABLE confidence “I help clients cut the cr!

p and get amazing results”

VIP coaching programs both in-person and online. In-depth nutrition advice and meal planning

I am a friendly personal trainer no screaming or shouting here at PopupfitnessEngland instead we choose to teach you all the tools you need to have long-lasting results. On average most clients lose between 8-29 kg and gain lean muscle , confidence and more importantly the TOOLS to change.

Operating as usual


Are you tired of feeling unmotivated and stuck in a rut?

The daily grind of a demanding job can leave you feeling drained, both physically and emotionally.

But the truth is, motivation is just a fleeting emotion. What truly matters is developing a consistent routine that helps you prioritize your health.

When you neglect your fitness, you miss out on feeling strong, confident, and in control. But with a little effort and commitment, you can make fitness a staple in your life.

Here's how:

1. Prioritize your health and make it a non-negotiable part of your daily routine.
2. Schedule your workouts like you would a meeting or appointment and stick to it.
4. Find a personal trainer
5. Make it a game.
6. Have a good bed time routine

Don't let motivation hold you back from reaching your full potential.

Embrace the power of routine and consistency to build a stronger, healthier you.

The results will speak for themselves.

But why go it alone when you can have expert guidance and support?

I'm looking for 5 men to take on my 180 Alpha online coaching program, and this is your chance to take control of your health.

You need to be willing to learn, able to spare 3 hours a week, and committed to making a change.

Hurry, spaces are limited and filling up fast.

📲Message me now to get all the details and secure your spot.

🤜Don't wait, take control of your health today.



💪 Confidence is a Habit that Can Transform Your Life!

As a personal trainer, I've seen the profound impact that the gym can have on a person's confidence. Confidence is not just a personality trait, it's a habit that can be developed and strengthened with consistent effort. And, I'm here to tell you, the gym is the perfect place to start building that habit.

Do you struggle with self-doubt? Do you find yourself holding back from pursuing your passions and dreams because you don't believe in yourself? That's where the gym comes in.

When you step into the gym, you'll be challenged in ways that will push you out of your comfort zone. Every time you lift heavier weights or run that extra mile, you'll be proving to yourself that you're capable of more than you thought. This newfound sense of empowerment will spill over into other areas of your life and give you the confidence to take on new challenges with ease.

In the gym, you'll also be surrounded by like-minded individuals who are all working towards their own goals. This supportive environment will inspire you to reach your full potential and help you believe in yourself even more.

It's time to take control of your confidence. It's time to stop letting self-doubt hold you back. It's time to start building the habit of confidence in the gym. The transformation you'll experience will be life-changing. So, what are you waiting for? Take the first step towards a more confident you, today! 💪

Photos from Pop-up Fitness's post 29/01/2023

One of the most crucial components of muscle growth is protein. Without enough of it, your body can't repair and grow new muscle tissue. But, as a busy working man, getting enough protein can be a challenge.

I know the importance of protein and how to get it, even on a busy working day.

For example, an Pro-milk protein shake is a quick and easy way to get in a whooping 20g serving of protein on the go.

new ready meals are a great option for a healthy, protein-packed lunch at work.

Don't forget about simple options like boiled eggs or new oreo protein bars as a snack they wont disapoint.

But, let's be real, it can be hard to make all the right choices when it comes to your diet.

That's why I created the 180 Alpha training program. With my guidance, you'll learn how to fuel your body with the right nutrients and achieve your goals.

Don't let a lack of protein hold you back any longer. Sign up for the 180 Alpha training program today and start seeing real results. Don't wait, you deserve to reach your fitness goals!



Are you looking to lose body fat? Check out this simple tutorial on weight loss using jelly babies! Follow and like the video to learn how Greg the Jelly Baby is on his journey to get into shape.


Why your goals are not working !!!!

Your focusing on the outcome instead of the small steps it takes to get there ….

Understanding your goal inside and out then breaking it down into small steps and nonnegotiables is more important than just looking at the end process

Photos from Pop-up Fitness's post 12/01/2023

Nice little client win today from 93kg to 80kg and we still getting results from week to week!

I still have a couple slots available for my 180 ALTHA online coaching works!:

✅180 day life style system - Everything you're going to need to manage your life and fitness all in one, no boring meals, no training plan that's not suited for you

✅Daily Accountability - You make progress every single day…we're here for you!

✅Professional Client App - Everything you need to make massive progress is in one app on your phone (mypthub)... everything is in one place to allow for you to keep on top of things

✅Tailored Gym Programming Want to actually know what to do in the gym to reach your goals instead of just doing what you see on social media?

✅Every program is built from the ground up to allow you to have the best experience within the gym and to always be chasing your goals.

✅180 Alpha Education Course - Learn the in's & out's of everything fitness & health, I want you to be fully confident and independent!

✅Scheduling Help and Guidance - Can't find the time? I'm sure we can!

✅Allow us to help plan your week out so that instead of panicking you're progressing!

✅Members Area - This has everything you could possibly need to have the best experience on the 180Altha and to get the results you dream of, and more is always being added!

✅WeeklyLoom Video Checkins - Every week you will receive a video checkin from me going through strengths, weaknesses and a plan to go into the next feeling amazing!

Tell me, does that sound like something you need?

Let's have a chat to see whether The 180 ALTHA coaching program is for you.

# fit


Set my self a habit to stretch every night


I’m looking for 3 (4 slots taken ) Men who want to completely transform their bodies and drop Body fat in the next 180days or less, without having to:

❌Do hours of cardio at the gym
❌Cut out all their favorite foods
❌Completely put their lives on pause and live like a bodybuilding monk...

If this sounds like you and you:

✅Have 3 or more hours per week you can commit to training
✅Willing to learn about a proven results driven nutrition plan.
✅Are coachable and willing to learn...

Then this program is for you.

Just drop me a DM with the word COACHING and I can send you all the details on how it works.

Speak soon 📲


Here we are in the kitchen, we're just about to cook the BBC Bracknell Baked Chicken Burger and it does not disappoint.

It is one of the best recipes I have for building muscle and getting lean.

You can make it work in MyFitnessPal and if you want all the details with all the ingredients, the exact amounts, shoot me a comment in below.

If you need more details, please put a comment.


So here's one tip you can take from your s*x life and apply it to your gym life.


I’m looking for 7 people who want to drop completely transform their bodies and drop Body fat in the next 180days or less, without having to:

❌Do hours of cardio at the gym
❌Cut out all their favorite foods
❌Completely put their lives on pause and live like a bodybuilding monk...

If this sounds like you and you:

✅Have 3 or more hours per week you can commit to training
✅Willing to commit to proven tried and tested nutrition coaching.
✅Are coachable and willing to learn...

Then this program is for you.

Just drop me a DM with the word COACHING and I can send you all the details on how it works.

Speak soon 📲

Photos from Pop-up Fitness's post 06/10/2022

We all know that person that does 10 classes a week and still sees no results in terms of body shape, weight loss or even strength gain.

Here’s the strange thing about our body there is a sweet spot in terms of progression.

Going balls deep every time doesn’t lead to amazing educated results it leads to

Mindless exercise!

I use to be that person but soon realised that recovery and small controlled progression was the key to my goal.

Having a coach to help you plan to do the bare minimum to get the result you want is like striking gold.

We seem to be in an age where more is better

More complex exercise programs

More complex diets

More complex rules

Where in truth simplicity is key

Progressive overload
Calorie surplus or deficit

In its essence is all you need!

But if that all sounds like Japanese then you may need an interpreter!!

In steps me! I can help coach you on all of the above and way more if you bite the build and admit you need help!

Dm me now to find out more


Pow my client John just had his PT session and check in .

Another 0.5kg down and strength is up !!!!

Don’t listen to your own lies !!!

I’m to old to get in shape

John is 48 !!!! What’s your next excuse

You have to do cardio for hours to reveal your abs

John does minimal cardio it’s all in the diet.

What is truly stopping you is ….YOU

You don’t want it bad enough

You don’t want to listen to advice

You want to keep doing your spin class and reward eating.

You don’t want to track your weights get up 10mins earlier to eat breakfast.

But Here is your chance to have a yoda on your side

I will keep you accountable, programmable and more importantly I will show you where your going wrong and help you stop believing in your bu****it excuses .


Oooowwwff the holiday pictures just came back and you look out of shape not only that but you feel out of shape.

Maybe it’s one to many meals out or the January fitness goal you never started.

We have all been there in-fact my client John started personal training for that same reason!!!

Check out this guys six pack at 48 !!!!

Here is what I do best

I help clients CUT the bad habits to

⚖️Lose 6-28kg of body fat.
🏋️Gain lean muscle .
😈Become unstoppably confident both in and out side the gym.

I deliver this in our very own private personal training gym in chobham where we give you all the tools and training to change your life.

I only have 2 VIP personal training slots available and these don’t come about very often .

If this sounds like you ,comment the word “Summer “ and I will give you all the details to booking your first steps.


Hard work and dedication to the plan has got my client amazing results .

I started training Steve awhile back and the biggest thing that got to me was another personal trainer telling me he couldn’t get in good shape …. Fast forward some time and boom 🤯

✅2 stone lost
✅muscle gained
✅confidence boosted

Don’t let others dictate your results .

Dm me now to be my next amazing result.

Photos from Pop-up Fitness's post 03/08/2022

January 20th till now we have lost 35kg in weight increased strength and more importantly gained confidence.

Iof Hannah can do it anyone can do it..... Here is the magic trick that made this happen.....

✅ Deedication.
✅ Fully invested into what I was teaching her.
✅No excuses

Photos from Pop-up Fitness's post 19/07/2022

Top 3 things to know about dropping body fat!!!


5 meals vs 3 meals for fat loss???

Now let's keep it simple....fat loss has almost nothing to do with meal frequency.

It falls to preference and this could be a process that leads to fat loss.

5 meals a day benefits.

- satisfying: some people can't resist snacking by splitting your meals up can lead to you not snacking on marsbars and coke then by all means do it.
- Smaller meals are easier to partition your protein into digestible amounts.

- Who has time to fit 5 -6 small meals in?... Hey, boss, I need to take a 5-10min break every hour how does that sound????
- Some people with diabetes find it hard to balance the carbs so they don't get huge spikes of insulin.
- When you decide it's something you can't live with forever you get this hunger like no other if you have not eaten on the hour every hour!!! Remember your brain tells the body to release signals to eat.
Any meal frequencies can work

Just keep in mind the most important part a cal deficit.

So what does the science say

from one study stating

Conclusion: in conclusion, body weight, body composition, and lipid profiling are not affected by the number of meals when weight-loss diets are prepared with adequate energy restrictions and sufficient and balanced nutrition.

Hİlal Yildiran et al. Nutr Hosp. 2019.

All in all, it's all down to preference as long as you keep in the forefront of your brain cals is king macros queen you be golden!!

Need help simplifying your weight loss journey?

Dm me now!


Yup, that's right, I love fitness trackers!!!!!

Now hear me out!

Although fitness trackers are not 100% accurate and can be temperamental, I still love them for these reasons:

📈: You get feedback that gives information about a client's activity outside of exercise. (This can account for a clients 15% of your movement )

I generally help clients lose weight and gain muscles.... Having information at my finger tips allows me to set targets and get better results.

🚀I can gauge how hard a client is working in session which can help me program for more or less intense sessions.

😇 I can't be there 24/7. But those clients that use their fitness watches keep to the habit prompts to move more.... Leading to better results.

That said you shouldn't use them for the following:

❌ accurate measure of cals burnt in session and only think of exercise as a way to burn cals.... In fact I tell clients not to count exercise as calories burnt in myfitnesspal. (largely because the calorie equation accounts for this when you enter your information.)

❌An excuse to reward yourself with s**t food because your watch tells you that you have done 10,000steps. (10,000step study was a flawed study and is not linked to optimal health. It is an indication of NEAT that can help with weight loss.)

Tell me below what fitness tracker you use?

Need help setting a clear path? Book a session now!!! DM ME CLEAR PATH to receive a free recipe

Photos from Pop-up Fitness's post 11/04/2022

Chocolate 🍪 to the left of me chocolate to the right I'm stuck in the middle with you! !!!

Ok, Easter is coming up and it's great fun especially when you have kids!!

But here are a couple of things you can do to stay on track.

Calorie bank... In short, save some calories through the week so you can have a mini egg blowout...

Set your limits and tell friends and family your goals.

More importantly, enjoy easter it's not just one meal or one egg that set you back it's normally the weeks that follow.

You can always donate your eggs to charities, local food banks and the Ukrainian.


You definitely can overeat in protein........

Like any macronutrient, you can overeat and gain weight.

Remember cals being the dictator of weight loss or weight gain it's important to understand that ,

Protein has 4cals per gram
Carbohydrates have 4cals per gram
Fats have 9cals per gram

When it comes to overeating it’s possible to overeat in all the above and gain that spare tyre.

Here is where it gets complicated!!!

Not all macronutrients are equal even if it's just calorie counting.

Protein is extremely filling and is used by the body to repair muscles, hair nails and other functions on a cellular level.

Protein is also excreated through urine depending on its BV (biological value).

Let's keep it simple!!!

If you have ever seen south park a very popular character (Cartmen) decided he wants to get buff so he orders protein shakes!!!!

He gains an extreme amount of weight


Because he has not changed anything in his life he is still

-Eating crap
-Not exercising

These two factors affect everything

Need help understand your nutrition and you want to get amazing results ????

DM me now !

Photos from Pop-up Fitness's post 31/03/2022

Fat loss method for free

That's right I'm giving you one of many ways I help clients

🔥Lose 8-23kg of fat.
🔥Gain lean muscle.
🔥Get unstoppable confidence.

It's simple and easy to apply... But only works when you apply it correctly.

Need help making it more personal and getting my full 15 years of experience behind you to get amazing results without the mistakes?

I'm taking on 5 new online VIP COACHING CLIENTS.

What you get :

🔥Tools and manuals to learn how to lose fat and feel confident forever.

😓Accountability call each week to help coach you to get amazing results

🚨Workout programming designed for you.

🕘24/7 support through WhatsApp

🥳Access to my VIP group share your progress with like-minded people and make new friends.

Shoot me a DM to book your phone call now.


Why you should lift weights even on a weight loss plan.

i hear weight loss myths day in day out...

I am in line for coffee and hear 👂 this.

“Lifting weight is bad for losing weight, so you should swop it for running”

Here is why I would always opt to still lift weights whilst losing weight.

-lifting weights helps increase muscle mass or keep muscle mass.

it's the difference between looking like a human sack of potatoes or maybe only losing a small amount of weight but looking great with it.

-Getting Strong is for life, as we get older the need for muscles is less....(mainly because we don't use them as much. )

So it's even more important to get strong as F!ck so you stay young 🙂

- Lifting is fun and doing what you find fun is long-lasting!!!!

Ultimately fat loss is down to a calorie deficit, 500-1000cal deficit per day to lose on average 1-2.2lb a week.

Doing this just through exercise alone is hellish and time-consuming so make it easier.

-Put effort into your nutrition.
-Do exercise that you love.
-Keep weights on your to priorities list.

Need help programming consistent weight loss and muscle gain?

DM me now!


What is online coaching?

In short, it's all the background knowledge that you get from in-person coaching.

Such as

-Education manuals explaining calories, macros, how to set up tracking systems, exercises, rep ranges.

-Accountability through weekly check-ins

-Personalised programs

-Exercise technique correction.

All of this is delivered in one app. !!!

We give you the tools to change all you need to do is show up and switch on!!!

If you can't do that then even an in-person trainer isn't going to help you!!!

I am taking on 2 VIP online coaching clients!!! DM ME FOR MORE DETAILS .


Whop what a flavour bomb 💣 littrealy lit 🔥

This little spice ball “chicken curry noodle” from packs 27g of protein from mixed sources giving it a great taste with high fibre at only 360cal and about the same price as a meal deal I know what I would choose.

I have been using for roughly 3 years now.... Most of my meal plans have products from them and they never disappoint.

Give them ago!!


A rare VIP slot has come available for Mondays and Fridays at 9am .

Here is what I do 🔽🔽🔽

I help clients cut the bad habits to

✅Lose between 8-10kg of body fat.
✅Gain lean muscle.
✅Get unstoppable confidence.

If this sounds like what you need leading up to summer please contact me now to book your “supercharge call”



Watched the house of Gucci and I stole this phrase.


Because I may not be the best coach but I sure offer quality in terms of what you get.

I always strive to back up what I do with clients.

The amount of time I spent creating information sheets so you completely understand the process is staggering.

From start to finish you will be
-Adherence sheets given
-Accountability tracked

I see in gyms too often that some trainers don't even have a plan for their session....

We all have our own ways of doing things but not having records of what your doing is madness.

How can you progress someone when you train clients 10-15 hours a day with no way of tracking.

Money aside from what you get to what you could get quality trumps just imitation every time.

“Quality is remembered far after the pricey is forgotten.”


Two really simple ways to get progressive overload without increasing the weight.

If you are limited on weight and not sure how to progress.

These two methods work well.

Time under tension: growth of more muscles require the most amount of time under tension this is because hypertrophy is a mix between endurance and strength muscles fibres.

Also, the benefits of slowing reps down are mind-muscle connection as well as improving technique throughout the range of movement.

Don’t have more weight?

Increase the reps or sets as long as you can still recover well the next day this method adds more volume which ticks the hypertrophy box.

Don’t want to get big muscles ????

Why not, gaining lean muscle acts as a furnace for the body not only your clothes will fit better but you will get away with eating more.

Need help progressing to the next level book your supercharge goal setting call to get a free in-site on how I can help you.

Want your school to be the top-listed School/college in Woking?

Click here to claim your Sponsored Listing.

Popup Fitness
convenient workout solutions

Welcome to Popupfitness online and in person fitness training
Like this page if you would like to learn more about weight loss, healthy lifestyle and muscle gain. We deliver the following
*Personal training online and in person
*45 min Bootcamps

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How to understand principals of weight loss





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