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CE PT

Surrey Based Strength and Conditioning Coach (Bsc), Qualified Personal Trainer & Massage Therapist.

Message me for details on health & fitness services I offer 💪

04/11/2026

One rule I give my clients:⁣
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𝐍𝐄𝐕𝐄𝐑 𝐌𝐈𝐒𝐒 𝐓𝗪𝐈𝐂𝐄👊⁣
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Why?⁣
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Because one missed workout, one takeaway or one day of eating differently than planned doesn’t undo your progress.⁣
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But letting one missed session turn into a missed week? That’s where consistency starts to slip.⁣
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For example:⁣
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Miss your Monday workout? Get back in on Tuesday.⁣
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Had a big meal out on Friday? Enjoy it and get straight back to your normal routine on Saturday.⁣
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Had a weekend where things didn’t quite go to plan? Don’t wait until next Monday to start again.⁣
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It’s incredibly simple!⁣
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But simple doesn’t mean insignificant.⁣
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You don’t need to be perfect to make progress. You just need to keep showing up, even when things don’t go exactly to plan.⁣
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If you’re currently struggling with consistency or constantly feeling like you’re starting from scratch, steal this one from us and try it for the next seven days.⁣
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Let me know how you get on👇⁣
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& for those of you in the know... let me know where I first heard about this rule!⁣
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CE

03/11/2026

𝐇𝐈𝐈𝐓 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠… 𝐢𝐬 𝐢𝐭 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭 𝐰𝐚𝐲 𝐭𝐨 𝐥𝐨𝐬𝐞 𝐛𝐨𝐝𝐲 𝐟𝐚𝐭?🔥⁣⁣⁣
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HIIT (High-Intensity Interval Training) can be a brilliant tool in your training arsenal.⁣⁣⁣
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But just because you’re sweating buckets, gasping for air and leaving the gym absolutely shattered doesn’t mean you’re getting the BEST results👀⁣⁣⁣
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Let’s break it down 👇⁣⁣⁣
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💪 WHERE HIIT EXCELS:⁣⁣⁣
✅ Improving cardiovascular fitness⁣⁣⁣
✅ Building work capacity⁣⁣⁣
✅ Getting an effective workout done in less time⁣⁣⁣
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BUT… if your main goal is long-term fat loss, there’s more to consider.⁣⁣⁣
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❌ You don’t need to finish every workout on the floor.⁣⁣⁣
❌ You don’t need to burn as many calories as possible in every session.⁣⁣⁣
❌ You don’t need to feel exhausted to know you’ve trained effectively.⁣⁣⁣
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SO, WHAT SHOULD YOU PRIORITISE?⁣⁣⁣
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🏋️‍♂️ Progressive strength training to build and maintain muscle⁣⁣⁣
🥗 Nutrition that puts you in a sustainable calorie deficit⁣⁣⁣
🚶‍♂️ Daily movement and steps⁣⁣⁣
😴 Recovery that allows you to keep showing up consistently⁣⁣⁣
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HIIT can absolutely play a role in your programme, but it shouldn’t come at the expense of the things that will help you achieve and maintain your results.⁣⁣⁣
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Remember, the goal isn’t to burn yourself out trying to get in shape.⁣⁣⁣
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It’s to build a routine that gets results AND that you can maintain long term📈⁣⁣⁣
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You don’t need to train harder. You need to train smarter🧠⁣⁣⁣
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👇 Do you prefer HIIT or traditional weight training? Drop your answer in the comments!⁣⁣⁣
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And if you’re unsure what training approach is best for YOUR goals, DM me “TRAINING” and let’s get you on the right track🔥⁣⁣⁣
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CE

02/11/2026

𝐘𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐧𝐞𝐞𝐝 𝐦𝐨𝐫𝐞 𝐦𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧!💤 ⁣
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You need a plan that works when motivation disappears👇⁣
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We’ve all been there…⁣
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🔥 Starting Monday feeling unstoppable⁣
🥗 Eating perfectly for 4 days⁣
💪 Training hard and smashing your goals⁣
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Then Friday comes around, life gets busy, plans change and suddenly you’re back to square one.⁣
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Sound familiar?👀⁣
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The problem isn’t necessarily your discipline. It’s trying to follow a plan that doesn’t fit your lifestyle.⁣
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Here’s what actually makes the difference:⁣
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✅ Building habits you can stick to⁣
✅ Having structure without needing to be perfect⁣
✅ Learning how to enjoy your weekends without undoing your progress⁣
✅ Having accountability when motivation is low⁣
✅ Understanding that ONE bad meal or missed workout doesn’t mean you’ve failed⁣
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You don’t need to give up your social life, follow an extreme diet or live in the gym to get results.⁣
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You need a realistic plan, consistency and the right support to keep moving forward. 📈⁣
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Remember, 𝐏𝐑𝐎𝐆𝐑𝐄𝐒𝐒 > 𝐏𝐄𝐑𝐅𝐄𝐂𝐓𝐈𝐎𝐍.⁣
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Stop waiting for Monday. Stop waiting to feel motivated. Start building habits that work for YOU👊⁣
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👇 If you’re fed up of starting again every Monday and want to finally build a routine you can maintain...⁣
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DM me “START” and let’s chat about how online coaching can help you get there🔥⁣
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CE

01/11/2026

Dan the Man!💪

If you’ve been following me for a while you’ll have seen Dan’s amazing transformation

Committing to his first true bulk and cut, trusting the process, and listening to his coach👀

Meant Dan was able to finally achieve his goal of bringing out his abs in time for his holiday☀

A true legend at Team CEPT due to his dedication whilst working with me and awesome results that have new members questioning if it’s the same guy in both photos 🤣

Want to sky-rocket your body confidence like Dan did? Drop me a message today!🚀

30/10/2026

Option one: Starting your fat loss journey again every few weeks.⁣
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Option two: Building consistent habits you can actually maintain.⁣
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Both require effort.⁣
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Option one keeps you stuck in the same cycle.⁣
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Option two eventually gets you somewhere different.⁣
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There’s a version of this choice happening every day:⁣
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Having a takeaway and writing off the whole weekend.⁣
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Skipping your workout because you can’t do the full hour.⁣
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Waiting until Monday to get back on track instead of making your next choice a better one.⁣
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You don’t always get to choose between easy and hard.⁣
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Sometimes you get to choose which hard is actually worth it.⁣
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This weekend, stop aiming for perfect. ⁣
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Start aiming for consistent👊⁣
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The best example, get up and out for a walk this Sunday morning. Hungover or not!🤣⁣
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CE

29/10/2026

𝐘𝐎𝐔𝐑 𝗪𝐄𝐄𝐊𝐄𝐍𝐃𝐒 𝐂𝐎𝐔𝐋𝐃 𝐁𝐄 𝐔𝐍𝐃𝐎𝐈𝐍𝐆 𝐘𝐎𝐔𝐑 𝐏𝐑𝐎𝐆𝐑𝐄𝐒𝐒 👀⁣
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You can train hard, hit your steps, eat well all week… then wonder why the scales aren’t moving.⁣
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But fat loss doesn’t stop Friday afternoon.⁣
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It’s easy to underestimate the little extras when you’re socialising:⁣
🍻 A few drinks that turn into a few more⁣
🍔 A takeaway on the way home⁣
🍫 Picking at snacks without really thinking⁣
🍽️ Meals out that you don’t account for⁣
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None of these foods or drinks are bad. And you absolutely can enjoy your weekends while losing body fat.⁣
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The problem is when “a little extra” becomes a regular 48-hour free-for-all that wipes out the calorie deficit you built during the week.⁣
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You don’t need to become a hermit, cancel your plans or live off chicken and broccoli.⁣
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You need a plan that lets you enjoy your social life without losing sight of your goal.⁣
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Because the aim isn’t to be perfect Monday–Friday.⁣
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It’s to build habits you can stick to seven days a week👊⁣
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And if you’re tired of starting over every Monday, give me a follow🔥⁣
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CE

28/10/2026

Finish this sentence:👇⁣
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“𝐈’𝐝 𝐛𝐞 𝐦𝐮𝐜𝐡 𝐦𝐨𝐫𝐞 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭 𝐰𝐢𝐭𝐡 𝐦𝐲 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐢𝐟 ……...”⁣
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Don’t overthink it.⁣
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What’s the first thing that comes to mind?⁣
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Time?⁣
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Energy?⁣
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Knowing what to do?⁣
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Accountability?⁣
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Confidence?⁣
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Food?⁣
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Work?⁣
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Your kids?⁣
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Motivation?⁣
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Something completely different?⁣
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Drop yours below.⁣
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I’m going to use the answers to create some posts that actually address the things you’re struggling with.⁣
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That is what I do day in day out after all with my coaching services⁣
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Don’t believe me? Check out all the feedback from my amazing clients 😅⁣
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CE

27/10/2026

𝐋𝐄𝐓’𝐒 𝐓𝐀𝐋𝐊 𝐃𝐄𝐀𝐃𝐋𝐈𝐅𝐓𝐒 👀⁣
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Conventional. Trap bar. Sumo.⁣
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And before someone asks…⁣
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No, one isn’t automatically better than the others.⁣
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I see far too much time spent online arguing about which variation is “best” when the answer is usually much simpler:⁣
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What are you trying to achieve?⁣
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Want to build your conventional deadlift and develop your posterior chain? Train conventional.⁣
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Want a more upright, easy-to-load strength movement? Trap bar might be a better option.⁣
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Find that sumo suits your body, feels strong and allows you to move more weight? ⁣
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Use it.⁣
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Your proportions, mobility, experience, technique and goal all matter.⁣
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And no, you don’t need to do all three.⁣
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You also don’t need to change your deadlift every few weeks because someone on TikTok has found the “BEST DEADLIFT FOR GROWING YOUR GLUTES”😂⁣
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Pick the variation that makes sense for YOU.⁣
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Then stop overthinking it and get stronger at it.⁣
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Different variation. Different demands. Same principle, progressive overload and good quality reps.⁣
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Which one are you using? 👇⁣
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Save this for your next pull day.⁣
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CE

26/10/2026

𝐈 𝐫𝐞𝐚𝐥𝐥𝐲 𝐜𝐨𝐮𝐥𝐝𝐧’𝐭 𝐛𝐞 𝐛𝐨𝐭𝐡𝐞𝐫𝐞𝐝 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐭𝐨𝐝𝐚𝐲...😅⁣
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The weather is turning and I did not want to get out of bed to make time for it 🤦‍♂️⁣
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So instead of my usual scheduled push day, I trained with a client to lean on someone for accountability.⁣
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Was it my best session ever?⁣
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Absolutely not.⁣
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Was it still worthwhile?⁣
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Yes.⁣
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I talk a lot about consistency with my clients, but consistency doesn’t mean every session looks identical.⁣
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Sometimes it means knowing when to push (literally). ⁣
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Sometimes it means doing the shortened version.⁣
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Sometimes it means resting.⁣
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The skill isn’t being motivated every day.⁣
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It’s learning what to do when you’re not.⁣
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CE

25/10/2026

The queen of classes👸

Working with Shel was always a luxury, she brought enthusiasm to every session and gave it her all!

Dedicated to improving her fitness, she’d be at every class I run when starting out as a personal trainer 😁

Want to work with a group of motivated individuals and reach new heights?

Drop me a message for more details!📲

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http://www.ce-pt.co.uk/

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