Bodyfix Basement

Transformation studio. Designed from the ground up to be the perfect training environment. A place of performance, progress and results.

💥💥💥 NOT PROGRESSING? 💥💥💥

Strength training can be a bit of a minefield (especially if you are new to the gym)

Over the next few weeks I'm doing a series of posts outlining where you might be going wrong.

First up..

💥💥💥** TRAINING VOLUME **💥💥💥

Training volume is basically the amount of stuff you do each session

✅exercises
✅sets
✅reps

The biggest mistake I see people making time and time again is adding in extra stuff to their workout with zero benefit.

Stop adding in "junk volume "
Extra exercises or additional sets that don't challenge you.

My current push day is 14 working sets

Training volume will reduce further once im pushing bigger numbers

✅Floor press ( 2 sets of 6)
✅seated db press (3 sets of 8)
✅incline barbell press (3 sets of 10)
✅cable lateral raise (2 drop sets 12/12)
✅close grip bench press (2 sets of 10)
✅rope pushdown (2 sets of 15)

Thats 4 pressing movements and 2 isolation movements.

The take home points.

⭐all working sets were taken to failure or beyond.
⭐zero "junk volume " or wasted sets

Simply doing more stuff won't achieve the desired result.

You need to address the quality of the work and ask yourself if you are really training hard enough.

Stop avoiding the tough stuff.

📽Floor presses back in the rotation to humble me 😥😂

** 2020 **

My 2020 officially starts tomorrow.

⭐The right training programme
⭐The right diet
⭐The right supplements
⭐The right mindset

✅alarm set
✅meals ordered
✅Diary full

I'm ready ..Clients are ready

Lets see what we can do 😁💪

⚠️⚠️⚠️⚠️⚠️IMPORTANT ⚠️⚠️⚠️⚠️⚠️

I only have 2 evening spaces left for personal training in January.

⭐Tuesday 7pm
⭐Friday 7pm

These are full time training slots available from next week.

Contact the page to secure either or both 😁💪

💥🏋️‍♂️* BODYFIX BASEMENT 2020 * 🏋️‍♀️💥

⭐⭐PERSONAL TRAINING GYM ⭐⭐

January really is a time for new beginnings and positive lifestyle changes.

A time to start the year on a high and build on that momentum.

2019 was an incredible year for results and building our extended fitness community but I just know 2020 will be bigger and better.

✅Our facility

We are a completely private personal training gym.

This basically means you don't share the gym floor with members.

We understand that joining a large commercial gym can be daunting.

The private nature of the gym makes it perfect for one on one coaching.

Our objective is pretty simple

To give people the knowledge, skills and confidence to progress and keep progressing.

✅Our Equipment

So much work has went into creating what is undoubtedly one of the best personal training facilities in the country.

Continued reinvestment means no expense has been spared.

We have the best equipment from the best manufacturers and 2020 will see further improvements to ensure our clients have access to the absolute best.

✅Our coaches

We have a fantastic team of coaches with over 20 years industry experience.

So whether you are looking to gain strength, get in shape of your life or simply lose a bit of weight we have you covered.

Our portfolio of results speaks for itself

but the main thing that sets us appart

We actually care if you get in shape, its important to us.

We are all goal oriented individuals so ultimately your goal becomes our goal.

✅Our Community

Over the last few years the gym has become a hub for people who want to learn how to do things properly.

Real coaching for real people.

Fitness needs to be inclusive

We have clients from all walks of life and different levels of ability.

The great thing is, we all have one common goal, to learn and progress.

✅Our Message

Personal training can be one of the best investments you ever make.

Pairing with the right coach can be the difference between exceptional progress and no progress.

Results matter, but so does education and sustainability

So rather than simply turning up for a workout

Come and learn...

How to get in shape
How to stay in shape
And how to keep improving.

Lets Make 2020 your year 😁💪

[01/01/20]   🥧🥧 PRE STEAK PIE WORKOUT 🥧🥧

✅day one of the year
✅Workout one of the year 😁💪

Feels great to actually get up and be productive on newyears day for a change.

For those of you getting back to the gym this week remember

⭐keep it heavy
⭐keep it basic
⭐Make it progressive

Getting an extra few kg's on the bar will benefit you much more than simply adding things into your workout.

Get in ➡️ stay focussed ➡️ train hard

⭐Todays push workout

✅Flat dumbbell press
✅Seated dumbbell press
✅45°incline bench press
✅Cable lateral raise (drop set)
📽Close grip bench press

Give it a go 😊💪

💥💥💥💥** ROLL ON 2020 **💥💥💥💥

A year of helping people fulfill their potential

Happy Newyear to everyone that supports us

We are just getting started 😁💪

🎅🎅🎅🎅** CHRISTMAS ** 🎅🎅🎅🎅

🎄🎄** DAMAGE LIMITATION **🎄🎄

Almost everyone is looking forward to a few days off at Christmas 🙌😁

( and most importantly Christmas dinner)

Unfortunately there are still people that get anxious about going off track and piling on the lbs at this time of year.

Hopefully this puts things into perspective and helps you enjoy the Christmas break without worrying about over indulging.

⭐ Christmas day is the one time you shouldn't be stressing about what you eat and drink.

Enjoying good food with friends and family is a positive thing, no matter how overboard you go..

This is time you can't get back..so go for it 😊

⭐January is a huge month to kickstart or continue your fitness journey.. so no matter how much damage you do over the Christmas break I can guaretee you will be back on track by mid January and you can finish the first month of the newyear in a great position 😁💪

⭐In the meantime here's a few things that might help over the holidays

✅Only eat what you want to eat
(Not everything in sight for the sake of it)

✅On days where its possible , get into the gym and use those extra calories 💪

✅Counter ballance bad days with good days.
💥If you go mad with food on Christmas day & boxing day.. then reign it in on the 27th & 28th 💡

✅Stay hydrated, especially the day after consuming alot of extra food.

⭐✅ ** Most Importantly **

Have a January plan.

Don't just talk about it... or procrastinate

Set a plan and take action 💪

******************************************

🎄Merry Christmas everyone 😁

Looking forward to getting everyone back on plan in January.

✅New year
✅New Goals

Lets make 2020 the year of unparalleled results 😁💪

💥🏋️‍♂️* BODYFIX BASEMENT 2020 * 🏋️‍♀️💥


⭐⭐PERSONAL TRAINING GYM ⭐⭐

Personally I can't wait for the new year.

January really is a time for new beginnings and positive lifestyle changes.

A time to start the year on a high and build on that momentum.

2019 was an incredible year for results and building our extended fitness community but I just know 2020 will be bigger and better.

✅Our facility

We are a completely private personal training gym.

This basically means you don't share the gym floor with members.

We understand that joining a large commercial gym can be daunting.

The private nature of the gym makes it perfect for one on one coaching.

Our objective is pretty simple

To give people the knowledge, skills and confidence to progress and keep progressing.

✅Our Equipment

So much work has went into creating what is undoubtedly one of the best personal training facilities in the country.

Continued reinvestment means no expense has been spared.

We have the best equipment from the best manufacturers and 2020 will see further improvements to ensure our clients have access to the absolute best.

✅Our coaches

We have a fantastic team of coaches with over 20 years industry experience.

So whether you are looking to gain strength, get in shape of your life or simply lose a bit of weight we have you covered.

Our portfolio of results speaks for itself

But the main thing that sets us apart

We actually care if you get in shape, its important to us.

We are all goal oriented individuals so ultimately your goal becomes our goal.

✅Our Community

Over the last few years the gym has become a hub for people who want to learn how to do things properly.

Real coaching for real people.

Fitness needs to be inclusive

We have clients from all walks of life and different levels of ability.

The great thing is, we all have one common goal, to learn and progress.

✅Our Message

Personal training can be one of the best investments you ever make.

Pairing with the right coach can be the difference between exceptional progress and no progress.

Results matter, but so does education and sustainability

So rather than simply turning up for a workout

Come and learn...

How to get in shape
How to stay in shape
And how to keep improving.

Lets Make 2020 your year 😁💪

💥🎅🎄** CHRISTMAS HOURS **🎄🎅💥

Its business as usual until Christmas eve 😁

Officially January starts on Monday 6th 💪

But for any new starts who want to train inbetween Christmas and Newyear were only closing for a few days 😁

💥💥💥** COMPETITION WINNER **💥💥💥

Huge thanks to everyone that took the time to enter our Christmas competition.

Unfortunately there can only be 1 winner.

Congratulations to Sophie Rodger

Winning 2 little mix tickets for July

And £100 Christmas shopping money 💷💷💷

⭐please contact the page and arrange to collect your winnings next week 😁

💥💥🏋️‍♂️** PROGRAMMING **🏋️‍♂️💥💥

Don't underestimate the importance of the right training programme.

✅Training split
✅The exercises you use
✅The order of the exercises
✅Training volume
💥Rep ranges
💥Total working sets

Sometimes you need to look beyond the standard 3 x 10 reps per exercise.

The ability to intelligently programme sessions comes with years of experience and results.

You would be surprised how many people's training programme is holding them back.

Most people think they need help with their diet 🥦🍗🥪

In reality their training is probably worse.

📽 Piecing together my own January programme usually takes a few weeks of trial and error.

I've always struggled to see any real progression or results from doing bent over rows, mainly because I couldn't connect with them.

Todays chest supported ( reverse grip) variation gets the 👍

⭐Is your training programme holding you back 🤔?

💥🎄🎅** LAST LAST CHANCE **🎅🎄💥

Change of Plan

Winner will be announced tomorrow after 3pm

You've got to be in it to win it.

Who doesn't want an extra £100 for Christmas

And little mix tickets 🤷‍♂️

⚠️🎄⚠️🎅⚠️☃️⚠️🎄⚠️🎅⚠️☃️⚠️🎄⚠️

**CRAZY CHRISTMAS COMPETITION *

🎅🎄☃️🎄🎅💥** WIN **💥🎅🎄☃️🎄🎅

⭐2 Little Mix tickets⭐
⭐£100 Christmas shopping money⭐

All you need to do is follow these simple steps

✅Tag yourself (and or a friend) in the comments
✅Share this post
✅Like the Bodyfix Basement page

⭐For 2 chances to win give our Instagram a follow and tag yourself in the comments @bodyfix_basement

⚠️🎄⚠️🎅⚠️☃️⚠️🎄⚠️🎅⚠️☃️⚠️🎄⚠️

This would make a great Christmas present, and even if you don't like Little Mix who couldn't use an extra £100 towards some last minute Christmas shopping 🎅🎅🎅

🎄Good luck everyone, winner will be announced December 14th

🏋️‍♀️🏋️‍♂️** MIDWEEK MOTIVATION **🏋️‍♂️🏋️‍♀️

@monica_ipx
@jamie.bravo86
@liftwithlauren19

Just realized we opened on this day 3 years ago 😮😮😮

3 years of hard graft
3 years of reinvestment
3 years of sacrificing alot
3 years of tough lessons and bitter pills

But most importantly 3 years of progress 😁💪

We never stop moving forward.

Year 3 has taken the business to a whole new level...

And next years plans are ..ambitious 😜

We have so many people to thank which I will get round to in my ( yearly roundup)at some point over the festive period.

But for now here's a picture of where we started to where we are now 😁💪

💥💥💥💥💥** LEGS **💥💥💥💥💥

Lower back and hip felt great today so no fluff just the tough stuff 😬

I've been using the wedge for front squats for a few months now so its starting pay off.

If you have the wrist/shoulder mobility to front squat then give these a go.
elevating the heel puts even more stress on the quads and really helps keep your torso more upright

1. Superset
✅reverse hyperextension
✅Glute drive
2.✅Static dumbbell lunges
3.✅V-squat
4.✅Front squat (20°wedge)📽
5. Superset
✅leg extensions
✅Seated calf raise

Thanks to Rolo for his contribution 🐶😂

💥🎄🎅** CHRISTMAS HAMPERS **🎅🎄💥

Our Christmas supplement hampers will be available right up until Christmas eve.

Hampers can be made upto any value from £25

We have

✅protein powder
✅pre workout
✅protein bars
✅creatine
✅fat burners

Take advantage of better than online prices with a few goodies thrown in..

Since its Christmas 🎅💪

Contact the page directly to build and reserve your hamper.

⭐This is a great gift for anyone that trains 😁

💥💥💥** MONDAY MOTIVATION ** 💥💥💥

Ok so Budapest has left me fat and bloated 😭😭🙄

Have I mentioned how difficult it is for me to stay in decent shape 🤔

It really is.

⭐Here's some holiday statistics:

💥4 day trip to Budapest
💥Averaging 30 000 steps each day
💥Trained twice over there

✅1 upper body session
✅1 lower body session

💥Never ate excessively
💥Ate less frequently than normal (3 meals)

✅Breakfast
✅Lunch
✅Dinner

All seems pretty reasonable, active holiday, eating less frequently, not pigging out 🐖

Shouldn't be too much damage surely

🥁 drum roll..

💥Weight gain
✅ 4.5 kg
✅ Nearly 10 lbs 😯😯😯

⭐There are loads of different factors contributing to such a large weight gain.

✅Eating less meals doesn't mean less calories (clearly I've still over consumed in a big way)

✅Water and sodium
My water intake is always very consistent when im home, 4 litres every day without fail... not much chance if getting 4 litres of water in on a city break.

Eating mainly from restaurants and Christmas markets means dietary salt would have been very high (higher than normal)

The net effect of being less hydrated and eating salty food is water retention which would represent the majority of the weight gain.

✅30 000 steps isn't high activity for me.

It's not uncommon for me to rack up
25 000 steps at work alone, and usually im training most days on top of that.

....So I have 2 options

🚫Option A) F#ck it.. its Christmas...I'll worry about it in January.

✅Option B) Get back into routine and take back control.

I made a commitment to finish the year in better shape than I started.

December is a very busy month with nites out, Christmas lunches (a 5 day city break)

It's really easy for things to let things slip.

Here's the key 🔑

✅ On the days that you can be good..be really good.

✅On the days that you can train.. train really hard.

I got back on plan yesterday..

✅Trained
✅Prepped meals
✅Got my 4l of water in

And guess what... 2.5kg down overnight😯😯😯

Same again today
Same again tomorrow

I can guaretee I will be leaner than before my holiday by Wednesday.

TAKE ACTION 💪
TAKE CONTROL💪

There are 22 days left in December, they don't need to be 22 bad days.

⚠️⚠️⚠️⚠️**LAST CHANCE ***⚠️⚠️⚠️⚠️

✅WIN £100 & 2 LITTLE MIX TICKETS

WINNER WILL BE ANNOUNCED ON SATURDAY 14TH 🎅💪

⚠️🎄⚠️🎅⚠️☃️⚠️🎄⚠️🎅⚠️☃️⚠️🎄⚠️

**CRAZY CHRISTMAS COMPETITION *

🎅🎄☃️🎄🎅💥** WIN **💥🎅🎄☃️🎄🎅

⭐2 Little Mix tickets⭐
⭐£100 Christmas shopping money⭐

All you need to do is follow these simple steps

✅Tag yourself (and or a friend) in the comments
✅Share this post
✅Like the Bodyfix Basement page

⭐For 2 chances to win give our Instagram a follow and tag yourself in the comments @bodyfix_basement

⚠️🎄⚠️🎅⚠️☃️⚠️🎄⚠️🎅⚠️☃️⚠️🎄⚠️

This would make a great Christmas present, and even if you don't like Little Mix who couldn't use an extra £100 towards some last minute Christmas shopping 🎅🎅🎅

🎄Good luck everyone, winner will be announced December 14th

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