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September 2016 - July 2017. A lot has changed. (Including a very large tattoo🙈😂) nearly 10kg gained over my bulking period and over the 10 months my calories have peaked to a max of 2700.
I've loved watching my body change and gain strength and size and it just makes me want more and more!

Today however, we are going to cut things back a bit. Nothing major but it's time to bring the fat percentages down again. Calories going down to 2000 calories and I'll be adding in just 30 minutes of cardio per week.
Let's see what happens over the next few weeks🤓 #ThoseBootyGains @atfit_89 #TeamATFit

8 weeks into the diet and I'm at my lowest weight yet. Started at 128 lbs, now sitting at 118.8 lbs. Feeling flat as a pancake but not long left until I start bulking back up again. Trusting @atfit_89 110% and the results will follow! Working on bettering myself every single day!💪 #TeamATFit

So.. Calories have been upped again!🤗⬆️ really starting to notice the changes in my body and can't believe how different it all is compared to my last bulk😅 I'm eating more food than I ever have and it's showing in my sessions💪.. with all the changes I'm seeing it's really getting me thinking of working towards a show next year.. Need a long chat with my coach and we'll see what happens🙉 but for now, I'm just loving the process!❤️💪 @atfit_89 #TeamATFit

Check in with the coach on Sunday and everything seems to be going well. My weight is still increasing, I'm getting stronger and building solid muscle. I'm loving every minute of my training and being able to eat 2700+ calories a day😍 today I hit a new PB with 300kg on the leg press! A mini beast is being created😜💪🍑 #TeamATFit @atfit_89

5 weeks into training with @atfit_89 and I couldn't be happier! Down 8 lbs, mostly all of which is body fat and feeling a million times better! Few more weeks of cutting and then it's time to build! Feel like I'm starting from scratch again but I'm happy with that. This time I'm doing it right!💪 #TeamATFit

Well that's the 21 Day Challenge complete!❌ 6.3 lbs down and one hell of a lot leaner! I am so pleased with what I have gained both physically and mentally! I've challenged myself a lot due to carb cycling and intense training sessions but I've learnt so much about my nutrition and how to do what's right for me! I have to thank the amazing @atfit_89 for his time and effort the past 3 weeks and putting up with my 10389 questions a day😂💪I am not even more focus and determined, so let's do this🤓 #TeamATFit

Been feeling a bit shitty this week and this morning was no exception but I told myself to man up, stop making excuses and use all the energy I have in the gym. Two weeks ago I got into the 100kg club and today I managed 110kg🤓 #TeamATFit

I find bulking hard.
Mentally it's difficult for me to accept that eating the amount of calories is going HELP my body and not just make me FAT.
But - I'm getting there!
And one thing that is not difficult for me is watching my lower body grow more and more each week🍑
Eat your carbs, train hard and heavy and watch the results show for themselves🤗
@atfit_89 #TeamATFit

I didn't realise but I have been training with @atfit_89 now for just over half a year. Boy in those 6 months my body has changed a ridiculous amount😳.. The first two photos were taken on the day I started. The photos beside are taken on the last day of my cut. We decided to strip my body completely back to basics and to start fresh. The bottom photos are some of what I have achieved in the past 3 months of my bulk. Never did I think I'd be able to achieve the things I have. I've learnt so much about my nutrition and my training and I couldn't have done it without such a supportive coach! Bring on the next six months and more!🙌💪 #TeamATFit

MOST RECENT

I'm sore (injuries)
I'm tired (hence the filter)
But I am also SO motivated.
Major kick up the backside from my coach this morning which is something I really needed.
I've been stuck in a rut the past month or so and haven't made any progression but I'm more focused than ever now🤓
Changes have been made where needs be and my game face is onnn.. Time to kick things up a gear again💪 #TeamATFit @atfit_89

Two sisters 👯
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Three weeks in 📆
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FAT LOSS 💪🏼
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Simple, sustainable changes and already reaping the benefits!
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#gym #personaltrainer #workout #fatloss #gains #bööty #girlswholift #sisters #work #business #gettingitdone #carbs #transformation #progress #motivation #igers #aesthetic #teamatfit

September 2016 - July 2017. A lot has changed. (Including a very large tattoo🙈😂) nearly 10kg gained over my bulking period and over the 10 months my calories have peaked to a max of 2700.
I've loved watching my body change and gain strength and size and it just makes me want more and more!

Today however, we are going to cut things back a bit. Nothing major but it's time to bring the fat percentages down again. Calories going down to 2000 calories and I'll be adding in just 30 minutes of cardio per week.
Let's see what happens over the next few weeks🤓 #ThoseBootyGains @atfit_89 #TeamATFit

No idea WHY when people want to shift weight these days they decide to cut out entire food groups or macros!
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A balanced diet is just that, BALANCED! Good food, colours, all your macros and some cheeky treats!
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All you need to do is remain in a calorie deficit i.e. eat less than what you burn! Its simple mathematics!
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Not sure how to do it and want to drop those lbs off?
📩allen@atfit.co.uk
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#teamatfit #nutrition #fatloss #weightloss #onlinecoaching #commitchallengechange #summer #workout #motivation #diet #ladieswholift #gym #businessman #business #entrepreneurship #flexibledieting #keepitcheeky

Doing some work by the pool today and checking in with all of my clients, both online and 1-1.
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Dont work to live, life is for enjoying. Amazing that i have a job i can take with me anywhere in the world and even work while dipping my toes in a pool in Madrid.
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Happy Sunday folks!
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#keepitcheeky #sundayfunday #madrid #pool #tan #speedo #swim #work #business #onlinecoaching #teamatfit #commitchallengechange #summer #thisisthelife

Massive thank you from the man himself, Joe Wicks @thebodycoach for his good luck for PT World Skills UK heats in Loughborough!
#joewicks #leanin15 #personaltrainer #competition #loughborough #commitchallengechange #work #worldskills2017 #necbirmingham #goodluck #teamatfit

Due to circumstances we have THREE openings for our online training!
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ONLINE TRAINING💻
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12 weeks online coaching 🏋🏽‍♀️
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50% discount💸
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Simply send us a message to get started!!
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#teamatfit #onlinecoaching #onlinetraining #discount #fit #fitness #fitfam #fitspo #fitnessmotivation #motivation #progress #transformation #gym #gymrat #gymlife #menshealth #mensfitness #mensphysique #photoshoot #prep #bikini #bikinicompetitor #commitchallengechange

Love love love this.❤️ check in yesterday and after the change up in macros my weight is on the up again✅ both me and my coach know exactly what my goal is for next year and I know what needs to be done. Couldn't be more determined to get where I want to be!🙌 @atfit_89 #TeamATFit

@ashleykerr101 looking absolutely SMASHING on her wedding day! Enough said!
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Happy Coach
Happy Bride
Lucky Husband
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Know a bride thats training hard for a wedding? TAG HER!
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📩allen@atfit.co.uk
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#wedding #bride #bridesmaids #groom #weddingdress #bigday #personaltrainer #workout #entrepreneur #businessman #fit #fitspo #fitfam #fitnessmotivation #progress #motivation #transformation #training #gym #gymlife #gymmotivation #girlswholift #bikini #bootyfordays #stunning #teamatfit

This is my BIGGEST pet hate and something that happens all too often!
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How many times have you been working out and your PT stands texting?
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Professional standards need to he adhered to at all times! Your clients are paying you good money for your time!!
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Not to mention the risks involved when not keeping an eye on your clients form or spotting them through an exercise! Your social media updates can wait until they have finished their session!
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Technology can either enhance or hinder your coaching, depending on how you use it!
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Coaches? PTs? What are your thoughts???
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#client #clientcentered #business #businessman #entrepreneur #socialmedia #marketing #advertising #personaltrainer #work #workout #professional #standard #coach #consultant #follow #followme #fail #epicfail #doyourjob #teamatfit #gym #gymtime #physique #progress #results #wisdom

I find bulking hard.
Mentally it's difficult for me to accept that eating the amount of calories is going HELP my body and not just make me FAT.
But - I'm getting there!
And one thing that is not difficult for me is watching my lower body grow more and more each week🍑
Eat your carbs, train hard and heavy and watch the results show for themselves🤗
@atfit_89 #TeamATFit

Love client check ins on a sunday!
#TeamATFit .
#Repost @leannelovesroses (@get_repost)
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Weigh in day- 7 1/2 lb down in almost 6 weeks (and I had a weekend away getting engaged in the middle, eating and drinking everything is sight!!), tummy and waist have come right in, my thighs are slimmer and all round feeling stronger and fitter! A great PT @atfit_89 , new eating regime and training all has done wonders for me! 8 weeks until holidays, can't wait !!! 👙🍹🏖💏☀️ #Gym #WeightLoss #TeamATFit #SquattingIsCompulsary #HolidayPrep #Barbell #AllAboutTheBooty #SkittlesAreLife #WeightedLungesAreTheDevil

Messages like this can be so frustrating.
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"If you pay peanuts, you get monkeys", so don't expect everything for nothing.
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There are any number of very legitimate reasons why we as personal trainers charge money for our time and advice.
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If they are like me, they will have poured countless hours of study and a lot of money into their profession. Please respect this.
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Any thoughts from other PTs are most welcome! Lets talk!
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#discussion #TeamATFit #personaltrainer #business #businessman #entrepreneur #money #advice #client #life #work #saturday #fitness #health #lifestyle #fitfam #fit #fitspo #fitness #fitnessmodel #fitnessmotivation #follow #followme

Milk!! We all know milk is a fantastic source of proteins, fats and calcium! BUT it also carries a lot of other things with it too!!
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Personally i choose to get my calcium outside of dairy, it just doesn't overly agree with me, not intolerant but sensitive! Instead i opt for almond milk! And BONUS its lower in calories!
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Nice little alternative if you are sensitive to milk or simply want to reduce your calorie intake!
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#TeamATFit #dairyfree #dairy #milk #almondmilk #calories #nutrition #lifestyle #gymrat #gym #gymlife #motivation #inspiration #friday #followme #follow #workout #work #personaltrainer #mentalhealth #mensfitness #fit #fitspo #fitfam #fitness #fitnessmodel #fitnessmotivation #life

Tracking your calories?
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Be mindful of your next cuppa tea! You could be adding more calories in than you think and then wondering why the pounds aren't moving?!
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My Fitness Pal is an easy way to make sure you aren't going overboard on those every day things we all take for granted!
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#starbucks #TeamATFit #tea #icetea #greentea #chaitea #summer #fit #fitfam #fitspo #fitness #calories #tracking #macros #girlswholift #thursday #followme #follow #personaltrainer #work #workout

Real butter or low fat spreads? Decisions decisions?
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When it comes to flavour, rich, creamy butter wins every time and because it is full fat, it is more satisfying and fills us up for longer. Butter is also one of the best dietary sources of Vitamin A, and also contains vitamins E, K and D and is a rich source of selenium.
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We know saturated fat isn't great in excess, but neither would eating excessive amounts of kale be good for you, It’s the dose, not the poison that’s the problem, so balance is key.
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I know what id choose ANY day of the week! Give me the real thing! .
What do you guys think? Butter or spread?
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#TeamATFit #gym #nutrition #life #choices #butter #spread #margarine #lifestyle #healthyeating #fitfam #fitspo #fitness #wednesdaywisdom #wednesday #training #diet #flexibledieting #saturatedfat

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