Squat Are You Waiting For - Squat Tips

Posture, position, person! Get out of those unwanted habits that are affecting your squat. Today we’re covering some of the fundamentals that make up the way you squat and then will find out what part of those you’re struggling with.
For more help with your everyday gym goals check out our website for plenty of content on it all or you can stick around and take a look through our channel at the rest! #TeamGymFit

BLOG 2 - Be Inspired!!

Be inspired!!

I got inspired, and here’s a little rundown of what, and why! The what?… well, it was the CrossFit games (And I have strong dislike of CrossFit).

Any of you watch it? If you didn’t, and have no idea what it is, here’s a quick rundown. Basically, it’s a huge competition based in America open to qualifiers from all over the world, with the aim to find the “Fittest Man and Woman on earth!” And it’s awesome and terrifyingly awful in equal measure!


First with the awesome. The Why! The way they push their bodies each day of the event is flabbergasting (Great word). As an example, on day one the participants had to complete 4 events. Event 1 was a tough 10 lap cycle of a 1.2-mile track as fast as possible. Event 2 was 30 muscle ups for time (check them out on google if you’re not sure). Event 3 was called the CrossFit ladder, a 1 rep max (Maximum weight you can lift for just 1 rep) of a Back Squat, A Deadlift and a Shoulder Press. And finally, after all that, a Marathon that’s right, 42,195km on a rowing machine! I mean come on… that is just madness, it makes it even crazier when you realise that they have 4 days of competition at that intensity.


Safe to say that just one of those workouts would be tough if not impossible for the average Steve. They’ve combined strength, endurance, skill, gymnastics, flexibility all into a day’s work, in competition mode, meaning everything was done as if it was the most important thing in their world! That is AMAZING! The amount of sacrifice, dedication and hard work these athletes are putting in every day, not just at the games is incredible. It made me feel like my gym routines were about as trying as Sir Steve Redgrave rowing a boat around the paddling pool at Markeaton Park! It made me realise just how much we can get our body to do, and how much I want mine to do more! I sat there, literally buzzing with excitement to get myself to the gym and try things I don’t normally do. To make myself uncomfortable and scared before a workout, it was great and exactly what I needed and wanted. The next day I rowed 10k, more than I’d ever done before and tried to learn new skills that were so foreign I nearly bashed my teeth out with a barbell! I WAS INSPIRED by the amazing men and women I saw!


So why do I dislike CrossFit? Well, the negatives in recreational CrossFit are very well documented, and a huge part of the fitness industry loves to put down the CrossFit community, like a cousin you don’t want to be associated with. Injury rate is high, and I’ve seen some horrific things out there that people are doing in CrossFit gyms and at low level competitions. Programming is poor, it’s basically just randomness drawn on the board by someone just trying to make horrible workouts. I also question the longevity of the body to this extreme training, I can see ex CrossFit athletes having numerous severe ailments when they come to the end of their career! HOWEVER, I also think with a great coach and a history of sports and athletic training, competitive CrossFit is awesome! But average Steve after a day on the tools trying to PB a snatch (again, google it if I’m talking gibberish) is flat out dangerous. But anyway, I don’t want to be too negative here, anything that gets people pushing themselves to be better and healthier is a winner in my book and as I’ve said before, the things these guys and girls can do blows my mind!


So, what’s the message? SEEK INSPIRATION! We all need that something to give us spark. You’ve all got something you love doing, and from personal experience you can’t do it alone, true, only you can directly change your own life but seek out the people that share your desire to be better and do the things you dream of doing! Whatever you choose, observe, ask questions and throw yourself into it, once you’ve done that I’m absolutely convinced you’ll move forward refreshed, renewed, motivated and ready to be more awesome.


Thanks, and see you all soon! #teamgymfit



The Full Body Stretch Guide To Fitness

Trying to get fit is bound to give you some tight muscles, stretching even once a week can solve that! But what’s more you can improve your fitness results too.

Stretching is our way of releasing unwanted tension from muscles we have gathered over time through stress. This can be physical stress such as training or as simple as staying in a fixed position for a long time. Anyway when we stretch muscles we do so with caution, reaching to a point you feel the strain but not to the length of pain. As we hold this position it will soon feel more comfortable and over time relaxing as the tightness disappears. For some muscles extra equipment is required but well cover that soon enough in another video.

Diet Coke Myths! Is it SO bad for me??

It’s amazing really. Over time we’ve created tons of artificial substitutes for things we don’t always need, but that’s not the issue. The substitutes we’re provided aren’t better in all ways, some can even be harmful.

Take aspartame for example, the side effects that can occur are as long as my arm but they aren’t extreme and most of them can only occur due to an enormous amount of it. Right there is where we hit the sweet spot simply because a lot of the time we don’t even know what contains it which makes it even more difficult not to ingest too much.

Not all artificial products are severe or dangerous to have however try looking at everything you drink in one day alone to see how much of it has got them in, you’d be surprised.

September Newsletter

Hey guys! So, it’s been a few months since I got a newsletter out to you, and I’ve missed it! I haven’t had people emailing me to say “Hey! Where’s my newsletter” but I’m sure you’ve missed it too. Basically, it’s all GDPR’s fault, I’m sure you’ve all had a million emails from companies asking you to opt in to their mailing lists (which if you’re like me you just ignore). I was a little stuck in how I was going to be able to keep in touch with everyone, but hey, its 2018 and so I decided I probably needed to blog it instead.

                                                   Huge Things On The Horizon

So, we’ve created a really exciting new media section on the website and we’re seriously stepping up our game. With articles, blogs and videos covering training (obviously), nutrition, mindset, rehab and basically anything we think will make you a better you! We’re going to be sharing all of this on our social media pages on YouTube, Facebook and Instagram so there’s hopefully going to be no getting away from our faces. It’s been something I’ve thought about for a while and I’m so excited/scared to start getting all this info out to you.


Those of you who know Gareth Turner know he’s a machine, but he’s also been a firefighter for approaching 30 years! And this month is going to be his last, he’s had an amazing career and we’re luckily going to be seeing more of him as he begins his next lifechanging move, into our new changing rooms. So congratulations Gareth, thankyou for all the amazing work you’ve done throughout your career! Happy Semi-Retirement haha.

                                                                                                                                            6 Week Shred!

After the amazing success you all had from our 12 week plan we all felt a little lost when it came to an end for a lot of you. I love seeing the gym buzzing and the little community we’ve created genuinely inspires me. So, me and Mary got together and started on the 6 week shred, you know, holidays on the horizon, no kids for 6 weeks, perfect time to go for it! Well, its been AMAZING and so well received by you all. Its proved tough for everyone which is perfect and the way you all get together to train, chat and moan (mainly moan) has been brilliant! Please keep all of that going once the 6 weeks are over and please make sure you come and see the personal trainers once you’ve completed it, this is a taste of how good programming can be for your exercise and they’re waiting to get you setup with a programme completely tailored to you!

We do all of this for you to succeed, its completely free and the whole purpose is to give you the direction you need to get the results you’re looking for! Set goals, set a timeline and come see us to get your own 12 week plan or 6-week shred started.
There we have it. A really exciting few months ahead! If you haven’t already, head on our social media sites, like the pages or press that subscribe button to get all this new, exciting content as soon as it comes out.

Work Hard, enjoy your summer, JW.

Blog 1 - I decided to be less FAT!

I decided to be less fat!


Sounds strange right? I’m a personal trainer, I lecture and moan to my clients constantly about eating, planning and a healthy lifestyle, but somehow id managed to let myself get sloppy and it was creeping on!

I think it was a few things in the last year, I got married (It was awesome), I moved to a new house (It’s awesome) I went on holidays and stags (they were awesome) and I just let myself get to a point of not really giving a s**t what I put in my mouth. I certainly wasn’t eating through being unhappy, but the complete opposite, that classic “comfort eating” that most of us usually creep into, aaargh.

I’ve consistently trained, never letting that dip off too much, but when it comes to food I’ve never prioritised it as much as I should! I always try to eat good meals, a variety of food sources and take the healthier option when I’m grabbing a bite. But I’m also I’m brilliant when it comes to a binge eating session, Chinese food, Yeah, I’ll eat ALL the chicken balls. Haribo’s, the whole bag with no issues and my general portion sizes had grown to mammoth plates.

About 8 weeks ago I came back from a fantastic stag do to Dusseldorf, I’ve never drank so much beer in my life, the weekends most used phrase was “16 MORE”. I came back and it suddenly kind of hit me, James you need to sort yourself out. I felt bloated and didn’t think I looked like I went to a gym let alone practically live in one.

So, with a renewed focus and a desire to not be the heaviest member of staff (Callum) I went about controlling my food intake. 6 weeks later sat here I’m 13lb down and my weight now starts with a 12, it feels awesome to be honest. There’s nothing complicated going on, no super scientific approach, no fasted cardio or HIIT training, contrary to popular belief these are NOT essential to lose fat! A simple calories in vs calories out approach is the key thing here, I keep a mental note of the calories I consume, I exercise 4 days per week and I haven’t sacrificed the things I enjoy most, they just fit into my daily allowance!

Weight loss is not complicated, but that doesn’t mean it’s easy, the mental aspect is so much more difficult than the actual food part. You do have to change your behaviours, for example, going out for a meal with a starter, main, desert and a few beers can’t really be a thing on top of your normal breakfast and lunch, so your social patterns may have to change, not stop, but change (Your social patterns are probably the biggest reason we get unhealthy in the first place). You also have to find ways around the cravings, things like diet drinks, small chocolate bars, sugary spreads on snacks all help massively to give yourself the sweet kick you crave while being responsible. I also believe you need daily goals, whether that be calorie intake as I prefer, an exercise move goal on a fitness watch, or if you want to go more in depth, trying to hit the perfect macro split for your ideal diet.. YOU NEED GOALS!

So, what’s the point in me telling you all this? I want you to succeed, I’d love it if you could read this and realise that everyone, and I mean everyone has times where their focus dips, it’s absolutely normal that if you have something big (good or bad) in your life then that takes priority, but nothing in life is permanent and when you’re ready, have a look at yourself, ask yourself what you want to achieve and make a plan of action to sort it out. If you don’t know how then ask for help, share your thoughts and ideas, and I promise you you’ll nail it!


Thanks for having a little read, I’m less fat and I’m loving it. #TEAMGYMFIT


Bulletproof your knees! Top tips for preventing injury and developing strength

Hey, I’m James White, Personal Trainer, Gym Owner, Nutrition Coach, Dog Owner, Treadmill Avoider.

I hope you find some awesome stuff here to really take your health and fitness to the next level. After over 10 years in the fitness biz, I’ve never been more motivated to help and push people to their limits and i get a great deal of satisfaction from seeing the people around me progressing to reach their goals.

I’m still pushing to be my best, and i hope that you are too! Share the info you find here with your friends, the more we help each other the more we all become better! Be More, Do More. #TEAMGYMFIT