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AP-Function- Personal Trainer, Ross health and fitness,, Ross-on-Wye (2026)

16/10/2026

SLED PUSH – SIMPLE, BRUTAL & EFFECTIVE! 💪

We can spend hours building bigger biceps, but how often do we ask ourselves why we’re training and what we want our bodies to be capable of?

The sled push is a great example of functional training. Technically simple, yet incredibly effective!

✅ Builds strength, power and core stability.

✅ Improves cardiovascular fitness and endurance.

✅ Repeated hard efforts can help improve lactate threshold.

✅ Develops real-world strength, mobility and coordination.

✅ Low impact and joint-friendly.

From complete beginners to elite athletes, simply adjust the weight and intensity. You don’t need to do masses either. Just a few purposeful pushes offer fantastic bang for your buck!

As we age, strength and particularly power decline, yet they’re essential for mobility, balance and independence.

Training shouldn’t just be about how we look, but what our bodies can actually do.

If your gym has a sled, give it a go!

What do you want your body to be capable of in 10, 20 or 30 years?

AP-Function PT
Train with purpose. Train for life.

05/10/2026

What a weekend Ross Health and Fitness! 🙌

A massive thank you to RHF, all the volunteers, competitors and everyone who helped make the weekend what it was.

I feel like I’m posting this every five minutes 😂 but it really is a special place with a brilliant community.

Really happy to complete the HYROX Sim in 1 hour 13 seconds! 🔥

It was a last-minute pairing with Tom, but I thoroughly enjoyed it. A huge thank you to Tom for being a great partner and pushing all the way to the finish. 💪

At almost 54, one thing keeps becoming clearer to me…

I’m not getting older… I’m getting stronger. 💪

Age doesn’t have to mean slowing down. Keep moving, keep challenging yourself and keep discovering what your body is capable of.

AP-Function — Mind. Body. Soul. A New Way of Living.

01/10/2026

A great session today with the Forest Sports Education students at Ross Health & Fitness, giving them a taste of HYROX / hybrid-style training. 💪🏃

A big thank you to Ross Health & Fitness for letting us use their premises and equipment.

Today wasn’t just about a tough workout. It was about experiencing a different style of training and understanding what it feels like to run under fatigue, transition between movements with an elevated heart rate, maintain technique when tired, and manage pacing and recovery.

As future coaches and trainers, that experience is invaluable. You can explain these things in a classroom, but feeling them for yourself gives you a completely different perspective when coaching others.

And I’m always learning too. Every session and every group gives me something new to take away and develop as a coach. 🙏

HYROX and hybrid training combine running, strength, endurance and functional movement — challenging the body in plenty of different ways while bringing people together through training.

Great effort from everyone today. 👏

14/09/2026

🔥🚒 WHAT A MORNING! 🚒🔥

Brilliant HYROX fundraiser at Ross Health & Fitness yesterday — and despite the rain, what a turnout!

We somehow ended up as “Dream Team” 😂❤️ and I think the name says it all.

There was some serious work going on, but what I enjoyed most was the community, support and encouragement between everyone taking part.

That’s what events like this are about. It doesn’t matter how fit you are or whether you know everyone there. You turn up, get stuck in, have a laugh, push yourself — and usually meet some great people along the way.

And doing a HYROX-style workout in full firefighter kit definitely added another dimension! 🔥😂 I was knackered just taking the stuff on and off, never mind exercising in it.

Which makes what Amey is taking on even more impressive…

26.2 miles. London Marathon. FULL firefighter kit. 🚒🏃‍♀️

🎩 Hats off to her. That’s going to require some serious physical and mental strength.

Fantastic morning, fantastic atmosphere and all for a great cause. ❤️

Fitness doesn’t always have to be about times, PBs or winning.

Sometimes it’s simply about turning up, getting involved and enjoying what your body is capable of. 💪

13/09/2026

REAL FOOD. NO COMPROMISE ♥️

Ultra-quick salmon wraps — proper food made in minutes. 👌

This is exactly the sort of lunch I love.

Simple ingredients, around 30g of protein per serving, useful carbohydrate, quality fats and absolutely loads of flavour — without spending ages in the kitchen.

The salmon is ridiculously easy.

Bring some water to the boil with a large pinch of Celtic sea salt and a good slug of organic c***r vinegar. Drop the salmon in, turn the heat off, and let the residual heat gently cook it through.

It comes out beautifully moist.

Then mix with avocado, cucumber, Greek yoghurt, fresh lemon, dill and a little hot sauce, and pile it into a warm piadina. 👌

And this is where my no-compromise approach to food comes in.

I don’t make absolutely everything from scratch. Sometimes convenience is useful — especially when you want a quick lunch after training.

But I do read the ingredients.

These ready-made durum wheat piadina contain:

Durum wheat semolina, water, extra virgin olive oil and salt.

That’s it.

For something ready-made, it doesn’t get much better than that.

I think we sometimes make healthy eating far more complicated than it needs to be. You don’t need elaborate recipes, expensive “health” products or hours of meal prep.

Start with real, recognisable ingredients and build your meals around them.

Protein from the salmon and Greek yoghurt.
Quality fats from the salmon and avocado.
Carbohydrate from the piadina.
Fresh ingredients for flavour.

Quick. Simple. Nutritious. And bloody delicious. 😋

Perfect after this morning’s HYROX fundraiser in fireman kit — but equally good for any day when you want proper food without spending half your life in the kitchen.

Real food can be convenient.
Real food can be quick.
Real food doesn’t have to be complicated.

For me, what I put into my body is one area where I simply don’t compromise. ♥️💪

10/09/2026

🍯 RAW HONEY — NATURE’S ENERGY FOOD

My approach to food has changed a lot over the years.

I once dramatically reduced carbohydrates, cutting out potatoes, pasta, rice, bread and refined sugar. It worked well for me, alongside improvements to my training, lifestyle and overall food quality.

Over time, I reintroduced some carbohydrates and paid attention to how my body responded.

Bread and pasta often left me feeling bloated. Rice and potatoes suited me much better, especially in smaller portions.

As my HYROX and hybrid training has progressed, I’ve also realised that my body needs readily available carbohydrate for hard sessions and recovery.

I don’t use sports gels, so one of my favourite alternatives is simple:

🍯 Raw, local honey

This particular honey is produced less than a mile from my home in Herefordshire — and it’s also where I get my eggs.

How lucky am I? 😂

Honey contains sugar, of course, but for me there’s a difference between deliberately using a whole-food carbohydrate source around training and mindlessly consuming refined sugar throughout the day.

I’ll use it with yoghurt, porridge or fruit — or sometimes straight off the spoon.

And it isn’t all about performance…

🍨 Real ice cream
🍯 Raw honey
🌰 Pistachios
🍫 90% dark chocolate

Absolutely incredible. 😋

Eating well shouldn’t mean fearing food or never enjoying it.

Choose real food, fuel your training and pay attention to how your body responds.

Sometimes nature has already made a pretty good sports fuel.

Train for your future. Fuel it with real food.

AP-Function PT

09/09/2026

A friend sent me this exercise as a challenge…

I rate my core strength pretty highly, so naturally I thought I’ve got to give that a go. 😂

It doesn’t look that difficult on video.

Trust me — it is.

You’re essentially holding a plank while sliding a weight further and further away from your body. Every centimetre you reach increases the lever and the demand on your core.

Your abs, deep core, shoulders, lats and glutes all have to work together to keep your body controlled and stop your hips dropping and your lower back taking over.

It’s actually a super exercise and a serious test of anti-extension core strength, shoulder stability and full-body control.

But would I recommend it to everyone?

Absolutely not.

If you don’t already have a strong core and good control, I wouldn’t advise trying it. Once you can no longer hold your position, the risk starts to outweigh the benefit.

Would I incorporate it into my own regular training?

No chance. 😂

It’s far too challenging, and there are much safer ways of developing the same qualities. For me, the risk-to-reward just isn’t there.

But I’m very glad I tried it.

Because training shouldn’t always be serious. Sometimes it’s good to play, try something completely different, challenge yourself and see what your body is capable of.

Exercise should be fun too.

And if you’ve already got a strong core and fancy taking on the challenge…

Give it a go and send me the video. 😂

I’ll be seriously impressed if you can get that plate all the way out and back under control.

It might not look much on camera, but believe me…

THIS IS SERIOUSLY TOUGH. 💪

AP-Function PT
Train for your future.

02/09/2026

Bruce Lee was famous for his incredible core strength, and one exercise he helped make famous was the Dragon Flag 🐉

I’m a huge believer that core strength is one of the most important foundations of fitness — for strength, stability, movement, posture and athletic performance.

So naturally… I had to give this one a go!

And that’s another side of training I think is really important — exercise should be fun.

Be playful with your training. Try new things. Challenge yourself. Learn new skills. You don’t have to follow exactly the same routine, week after week.

Keeping training varied and exciting is one of the best ways to stay motivated and actually enjoy being fit.

Looking back at the video, I’m pretty happy with it. There are a few little adjustments to make before I nail it, but that’s part of the fun — you don’t have to be perfect to give something a go.

Train hard. Keep learning. And don’t forget to enjoy it. 💪🐉

29/08/2026

Made this last minute for my son, who’s vegan 🌱 — using whatever I had available in the fridge and cupboard.

And the important bit? I didn’t have to compromise on my own recovery nutrition.

Your post-workout meal doesn’t always have to contain meat. A well-planned whole-food vegan meal can give you plenty of protein, quality carbs, healthy fats and micronutrients to support recovery.

🌱 Warm Veggie & Black Bean Bowl with Creamy Lemon-Tahini Dressing

The bowl:
🥑 Sweet potato & aubergine
🫑 Red pepper & red onion
🍅 Tomatoes
🫘 Black beans
🌿 Spinach
🥑 Fresh avocado
🧄 Garlic, EVOO, smoked paprika, cumin, chilli & lemon/lime

Creamy Lemon-Tahini Dressing:
Tahini + fresh lemon juice + garlic + water + EVOO + cumin + a pinch of salt & chilli flakes.

🔥 Roast the vegetables at 200°C until tender, then stir through the black beans and spinach.

🥑 Top with avocado and that creamy tahini dressing.

Serve with a warm piadina or corn tortillas if you want some extra carbs.

Why it works so well after training:

💪 Plant-based protein — black beans + tahini help support muscle repair
🍠 Quality carbohydrates — sweet potato and flatbread help replenish glycogen
🥑 Healthy fats — avocado, EVOO and tahini provide nutrient-dense fats
🌿 Micronutrient rich — loads of fibre, vitamins, minerals and antioxidants from the vegetables, beans and greens

Real food. Simple ingredients. Proper nutrition. 👌

And probably the best part… it was made from what was already in the kitchen.

18/08/2026

🚨 WHY TOES-TO-BAR BELONGS IN YOUR ROUTINE

Think Toes-to-Bar is just a flashy gym move? Think again.

It’s one of the most underrated full-body strength and control builders you can train.

🏋️‍♂️ WHAT IT ACTUALLY BUILDS

Not just abs — a full system:

● 🧠 Core control under movement
● ✊ Grip strength (real-life carryover)
● 🏋️ Lat strength + posture
● 🤸 Hip flexor strength + mobility
● ⚖️ Shoulder stability in a hang
● 🔄 Full-body coordination under fatigue

It’s not an ab exercise — it’s integration training.

🌍 WHY IT MATTERS OUTSIDE THE GYM

This carries over everywhere:

● Easier lifting, carrying, and daily tasks
● Better posture from stronger core + lats
● Fewer awkward movement injuries
● Stronger grip = better overall health + longevity

If you can control your body in a hang, you control it better in life.

⏳ STAYING STRONG AS YOU AGE

Toes-to-Bar helps maintain:

● Shoulder function
● Hip mobility
● Spinal control
● Grip strength for independence

It keeps you capable, active, and resilient long-term.

🔄 WHY VARIETY STILL MATTERS

No single movement is enough.

A strong body needs:

🏋️ Strength
🏃 Conditioning
💥 Power
🤸 Mobility
⚖️ Stability
✊ Grip
🧠 Coordination

Life is unpredictable — your training shouldn’t be one-dimensional.

💥 FINAL THOUGHT

Toes-to-Bar isn’t about looking impressive.

It’s about building a body that can hang, control, and adapt when it matters most.

That’s real fitness.

AP-Function- Personal Trainer

16/10/2026

05/10/2026

01/10/2026

14/09/2026

13/09/2026

10/09/2026

09/09/2026

02/09/2026

29/08/2026

18/08/2026

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