Bodyfix Basement

Bodyfix Basement

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“No one can give you heart. No one can give you discipline. No one can make you unstoppable. Those are things you must decide for yourself. But make no mistake, it’s a decision. It’s not a genetic gift. It’s a mindset.” – Tom Bilyeu
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Transformation studio. Designed from the ground up to be the perfect training environment. A place of performance, progress and results.

Reubens first day at work

Here's what he has to say:

"I love it when people lift heavy with good form.. that's my favourite "

Great ongoing progress from Bev

Stronger, leaner, lighter 😁💪

And all without over restricting or missing out on the things she enjoys.

Results matter, but sustainability is key

You can have both 🙌

Transformation Thursdays🔥‼️

Clients making the job look easy this week💪🏼🙋🏼‍♀️

So when I first met bev she had never stepped foot in a gym in her life.😯

After changing lifestyle and stopping smoking she needed a new focus!

She trains Consistently one per week with me and also classes and sessions outwith me!
We have her on 2x upper body and 2x leg sessions per week!
She is on a calorie deficit and protein target!

What’s made Bev’s transformation so good is that she is accountable! She even has sticky notes highlights exercises in her log book🙄😂

Bev loves a night out and has a great social life. But what makes it work is she counts everything that is consumed!
This to many people is where you fall off the wagon!
Not to Bev💪🏼 every drink and meal out has been tracked! That way if she has been over her calories she’s been able to bring it back the week later!

She is consistent and accountable!! With this said she has dropped 6kg‼️🔥
Her body has completely changed😍

This is only the beginning for bev can’t wait to see what the future holds💪🏼

Thanks to Matt @thegymrevolution for supplying our new chrome 1-10 dumbbells

Another quality product and the rack looks great 😁🙌

👙💥** MIDWEEK MOTIVATION **💥👙

⚠️⚠️⚠️LONG TERM RESULTS ⚠️⚠️⚠️

⭐These pictures are only 16 months appart 😯😯😯😯

Its amazing what can be achieved with a bit of hard work and trust.

Stacey is the perfect example of someone who's works incredibly hard while trusting the process.

She now eats more food than when she started.. her strength is through the roof and she looks great.

Here's the crazy thing...

This is Staceys everyday shape.

✅ She's a mum of 2
✅ She eats over 2000 calories per day
✅ She only trains twice per week
✅She eats out without restriction
✅She does zero cardio

How is this possible?

Because she works hard and STICKS TO THE PLAN.

🚫No dropping calories without telling me (or ever for that matter)

🚫No changing her workouts without being instructed to do so.

I can't stress how straight forward this sort of result is when people stick to the plan.

Staceys made life incredibly easy for herself and me.

Her body is now in a great place.

Healthy, lean and strong 💪

Here's the best part...

This is how she looks 12 months of the year and she will only get better 😁👙💪

This is what results look like 👀👀

💥💥 UNIVERSAL CHEST DAY 💥💥

In honor of universal chest day here's a no nonsense guide to building an impressive chest 👙

Top 5 chest building tips

1️⃣ Press heavy
2️⃣ Heavy presses
3️⃣ Number 1
4️⃣ Press heavy for more reps
5️⃣ Get really strong on pressing movements

It really is as simple as that.

Top 4 chest building exercises in no particular order

1️⃣Flat bench press
2️⃣Flat dumbbell press
3️⃣incline bench press
4️⃣incline dumbbell press

Cut the crap and focus on making progress on pressing movements 💪

One of my new starts has pulled out.

One more space up for grabs if anyone wants to start training next week 🍑👙💪

🍑👙🏋️‍♀️PERFECT BIKINI BODY 🏋️‍♀️👙🍑

⭐⭐TRAINING OPPORTUNITY ⭐⭐

I'm looking for 2-3 highly motivated girls looking to get into the shape of their life for Summer and beyond.

I know a thing or two about building the perfect bikini body.

I've been fortunate enough to coach multiple bikini champions including Monica 😁

I've also helped countless other girls achieve (the look)

I'm not looking for bikini competitors just normal girls looking to get in incredible shape 😁🏋️‍♀️👙🍑

If your reading this and thinking that could never be you.. your wrong.

You would be amazed how quickly you can get in shape with the right guidance and training 😁👙

💥If this sounds like something you would love to do please get in touch.

⭐Training places start in March.

✅Please share and tag anyone you think would love to do this 😁

✅THINK INVESTMENT 🚫NOT EXPENSE

When people tell me personal training is too expensive I honestly think they are crazy.

The most important thing in the world is your physical and mental health.

Exercise is proven beyond any doubt to dramatically help both 🧠🏋️‍♀️💪

It's never too late to prioritise your health and wellbeing.

People waste money on complete rubbish.

✅Clothes they don't need
✅Takeaways & junk food
✅Alcohol & drugs

The list goes on and on.

Ultimately none of these things will make you happy..

Becoming a stronger, fitter, healthier version of yourself just might.

⭐Paying someone to help you understand exercise and nutrition is one of the best investments you can ever make.

Paying to become a healthier and happier version of yourself is time and money well spent.

Above everything else its something you are doing for you.

There is no greater achievement than self improvement.

There is no better investment.

Just a friendly reminder

From this point on I need 24 hours notice if anyone needs to reschedule their appointment.

Normally rescheduling appointments isn't an issue but people are doing it too often and more times than not and end up missing their session because I have nothing else suitable.

We are coming into an incredibly busy time of year so this will only get worse.

I have 4 new starts next week and zero gaps in my diary to move rescheduled appointments in to.

Essentially this means I lose the hour because I have nowhere to put you.

When booking an appointment or agreeing to a set training slot please make sure you can commit to it 100%.

Failing to give appropriate notice means you will be charged the full price of the appointment.

If anyone is unsure of their appointment days/times please double check.

Thanks in advance

Stuart

💥MIND MUSCLE CONNECTION 🧠💪💥

I've not been able to do any sort of free standing barbell row for about a year because of my lower back but today was the day 🙌

Lower back feels great so barbell rows are making their way back into the programme.

I've always been told bent over rows are a staple (a must do exercise)

The issue is I've never been able to connect with them.
Granted I can get strong but I just don't feel them targeting the right area.

💥Ez bar rows

Ez bar rows on the other hand feel great.
I always prefer an under hand grip anyway and the angle of the grip really allows for a better connection on my lats.

⭐There are definitely exercises where moving more weight will be enough to grow..

but for me when it comes to back and hamstrings if I can't feel it .. its not working.

Struggling to feel conventional barbell rows? Give these a go 😁💪

Amazing response yesterday with all 3 spaces going in minutes 🙌💪

We had a huge amount of interest so I'm hoping to have more availability leading into summer time.

I might end up working a Sunday morning if demand is there.

In the meantime I am starting a waiting list for anyone who wishes to be contacted when spaces become available.

I will also make a conscious effort to post more bikini related content to help as many of you as possible 😁🍑👙💪

🍑👙🏋️‍♀️PERFECT BIKINI BODY 🏋️‍♀️👙🍑

⭐⭐TRAINING OPPORTUNITY ⭐⭐

I'm looking for 2-3 highly motivated girls looking to get into the shape of their life for Summer and beyond.

I know a thing or two about building the perfect bikini body.

I've been fortunate enough to coach multiple bikini champions including Monica 😁

I've also helped countless other girls achieve (the look)

I'm not looking for bikini competitors just normal girls looking to get in incredible shape 😁🏋️‍♀️👙🍑

If your reading this and thinking that could never be you.. your wrong.

You would be amazed how quickly you can get in shape with the right guidance and training 😁👙

💥If this sounds like something you would love to do please get in touch.

⭐Training places start in March.

✅Please share and tag anyone you think would love to do this 😁

🍑👙🏋️‍♀️PERFECT BIKINI BODY 🏋️‍♀️👙🍑

⭐⭐TRAINING OPPORTUNITY ⭐⭐

I'm looking for 2-3 highly motivated girls looking to get into the shape of their life for Summer and beyond.

I know a thing or two about building the perfect bikini body.

I've been fortunate enough to coach multiple bikini champions including Monica 😁

I've also helped countless other girls achieve (the look)

I'm not looking for bikini competitors just normal girls looking to get in incredible shape 😁🏋️‍♀️👙🍑

If your reading this and thinking that could never be you.. your wrong.

You would be amazed how quickly you can get in shape with the right guidance and training 😁👙

💥If this sounds like something you would love to do please get in touch.

⭐Training places start in March.

✅Please share and tag anyone you think would love to do this 😁

What an amazing effort from one of my favourite ladies 😁seeing her happier and more confident makes us all a bit happier 💪

Midweek motivation 🔥🔥😍💪🏼

Lesley giving everyone the motivation this week I’m sure!!

So at first Lesley’s goal was just to do something for herself. Get out of the house and feel more motivated to do things.

By her being consistent and coming to the gym twice a week her mood was gradually lifting.
And she was gaining more control over herself!

We were able to get Lesley to a much more confident place where we were able to talk more about lifestyle change and that’s when we really started seeing everything coming together!
Putting Lesley on a calorie deficit with a protein target gave her a daily goal to work towards.

From the anxious lady that I first met to now ....lady who has joined a running club, training with me twice a week and being consistent with food choices‼️

She has dropped from 89kg to 81kg
That’s a massive 17lbs (1stone 3lbs)‼️‼️🔥🔥🔥 from the beginning of January btw💪🏼💪🏼

She has never felt better in her life!
And I think you can all agree how amazing she looks!

If she can do that in just under 2 months! What does he future hold for lesley💪🏼💪🏼

💥* WEIGHTS OR CARDIO? 🏋️‍♀️🚴‍♂️*💥

1️⃣Should you do weights or cardio?

2️⃣And should you do weights before or after cardio?

These are two of the most common questions we get so im going to attempt to answer them in the most straightforward way possible.

1️⃣ Most of you will need a combination of weights and cardio to be at your absolute best.

2️⃣ Everyone's goals and therefore priorities are different.

Most of my client's are looking to transform how they look so I'll use this example.

It makes sense to prioritise the thing that will have the biggest impact to your shape.
Strength training is a huge priority.
In truth I usually split my weight training and cardio up because I have that luxury.
Eg :
💥Cardio 9am-9.45
💥Weights 2pm-3.30

Where possible I try to burn some calories before breakfast but this is very much my preference and not a rule.

Typically I have atleast two meals in before doing weights but again this is my personal preference and by no means a rule.

💥Here's the bottom line

You need to structure your training routine around your day.

I would never compromise a weight training session to try and squeeze in some cardio.

The focus needs to be firmly on the thing that makes the biggest difference and brings you closer to the end goal.

On that note, if I was doing weights and cardio in the same session cardio would ALWAYS come after.

Cardio zaps my energy so it doesn't make sense to do it the other way round.

⭐I did say most of you will need a combination of cardio and strength training to be at your absolute best.

How much depends on the individual.

One thing that is apparent, initially loads of people underestimate what it takes to achieve a certain look.

For some of you it won't be easy.

For me its...

✅5-6 heavy weights sessions each week
✅5-6 cardio sessions each week
✅And a calorie controlled diet

For those of you looking to get in great shape and make improvements year to year it needs to be a way of life.

Loads of you are right on the cusp of doing enough.

For me the great untapped market are young guys and girls who are already invested in this lifestyle

✅You have the gym membership
✅You have the clothes and trainers
✅You have the motivation to train

🚫You lack structure, accountability and a plan of action.

⭐My March start list is open.

Get in touch to secure a training space and take your training to the next level.

💥Any remaining spaces will be posted next week😁

Wise words from Lauren.

How people view you shouldn't really matter..

How you view yourself is everything 😁💪

Transformation💪🏼‼️

I’ve reached my 50kg goal🔥‼️
I made this 3 years ago when I began personal training with Stuart.

I talk about my own journey often in how I now feel so much more confident with my body.

But it’s been ups and downs mentally in the sense I was always so scared of being heavier even though that’s what I really wanted, and I’ve been so used to being ‘skinny Lauren’ and everyone always commenting on how skinny I was and I never realised the detrimental effect it had on me.. when my body began to change i was then scared of people maybe saying have you seen how much weight Lauren has put on.
I was legit sitting at 49.8kg and was terrified of being 50kg. There is literally no difference in that number if I had a big drink of juice I’d probably have been 50kg..but that number just scared me cause it ment I was heavier.. crazy I know but that’s what was going on in my mind!

It then made me realise how much people commenting on the way you look can have an effect on you!

Looking at both pics the first one I’m a lot thinner probably not as healthy as I am now but I was obsessed being as skinny as I could be and I would love when people would tell me how crazy skinny I was. But I wasn’t happy with myself I was only happy cause people made comment so I thought I had to look that way!
The second picture 7kg heavier and it’s just me doing it for me and not because anyone has told me to.
And it’s the best I’ve ever mentally and physically been because I am happy with myself.

Moral of the story it doesn’t matter aslong as you are happy in your own body.
Because there is nothing wrong with either of they pictures. The only difference is I’m happier with myself in one of them!

People won’t understand how much the ‘your to skinny’ comment can have on someone or any comment for that matter ..
So brush it off and focus on what you want🙋🏼‍♀️
And I guarantee you will be the happiest you’ve ever been 😍

WE DON'T SNACK 🤔🍫🍬🧁🍪

Working alongside fellow PT and mr consistency @jamie.bravo86 gives us plenty of time to talk about all things training and nutrition.

What's become obvious is although we have very different coaching and training styles we can draw loads of parallels and successful principles/practices

We share a similar nutritional approach.

Admittedly he gets things a bit easier than I do when it comes to staying lean but our basic approach is very similar.

One thing that keeps coming up in conversation...

We don't snack.... EVER

Ok thats an exaggeration 😂

But typically we stick to eating meals.

On the face of it that seems like a pretty insignificant detail.
But consider this...
We've probably been in consistently decent shape for 5+ years
And during that time consistently sticking to meals the majority of the time.

Personally I have a sweet tooth so I definitely don't deny myself treats when I feel like it but as a general rule of thumb I don't factor snacks into my daily calories.

What do I do when im peckish?

Boring as it sounds I string it out until my next meal.

Are too many snacks holding you back 🤔?

There's only one way to find out.

Quality beats experience...

Always.

Just because someone has been doing something longer doesn't always mean they are right...or better.

In competition and in the gym..

Take influence from those who do it better 😁💪

If you've got it.. you've got it 😁

💥💥💥💥💥** NEW ** 💥💥💥💥💥

💥🏋️‍♂️👙** FAT LOSS FOREVER **🏋️‍♀️👙💥

🍞🍗🥦DIET CONSULTATIONS 🥦🍗🍞

This has been a long time coming.

I used to be the diet plan guy, but the majority of people don't need a diet plan.

They need educated on how to piece together their own diet and how to set that up for long term success.

The longer I do this job the more obvious it becomes that the majority of people don't understand why they can't lose weight /keep the weight off/stay in shape

Admittedly most people aren't willing to learn.

For those of you who are willing to learn and want some help I will be offering one off diet consultations.

At the end of the consultation you will fully understand the fundamentals of fat loss.

There is no magic formula or magic pill.

No more jumping from fad diet to fad diet

You will understand how to structure your own diet and give yourself complete control FOREVER

Learn 👩‍🎓👨‍🎓

✅How to count calories
✅How to calculate your own daily calorie and macro requirements
✅How to manipulate calories and exercise to achieve your desired shape/ weight
✅How to adapt your food intake as your weight and goals change
✅how to build calories in line with performance

If you think this might be for you

I plan on doing several consultations each week for as long as there is demand.

So if your sitting there eating your Sunday night takeaway thinking

"I need help😫😫😫"

Do yourself a favour and take control

⭐availability will change each week until I can find appropriate set slots.

Contact the page directly to book 😁💪

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