@evil_peach 👏🏿👏🏿👏🏿 #STONEiMAGEtraining

And shes done it again, my client has made the GB Dragon Boating team for the 2nd championships in a row, this time its the Euros. Now let the prep training commence 💪🏿💪🏼 #STONEiMAGEtraining

Starting the week with some self care 💪🏿🏋🏿‍♂️ #STONEiMAGEtraining

Weekly Round Up

1 Chin Up may not sound a lot but its 1 more than the majority of people, so if you can do at least one or on your way too then you are an absolute boss 💪🏿 #STONEiMAGE

Do you feel intimidated going into the weights room? Are you unsure of what to do in the weights room? Would you like to enhance your weight training knowledge? Attend my Strength Training Masterclass and leave with not only a new found knowledge of training but also a month long training programme. I have over 15yrs of knowledge and experience that I will be sharing with a small group of people wanting to take their training to new levels. This masterclass will be held on: Sunday 3rd March 10am - 1pm At: UNTIL Liverpool St 280 Bishops Sq EC2M 4RB Click the ❌LINK IN BIO❌ today for an EARLY BIRD discount and secure your place. *Limited spaces available* Would you like to enhance your Strength Training knowledge?

The Squat is a move that we are all familiar with BUT is also a move I see done incorrectly A LOT in commercial gyms. In this short video I provide some teaching points to help you improve your Squat technique. #STONEiMAGEtraining #StrengthCoach #PersonalTrainer

MUMS LISTEN UP!!!! Setting the best example for your little one 💪✨ They say, ‘Kids who see their mums exercise are more likely to embrace a healthy lifestyle.’ As the traditional nurturer the impact of seeing a mum exercise regularly carries more weight than the dad, especially young girls where there is a huge drop in participation in physical activity when they hit their teens. Here’s to inspiring the next generation with the joy of fitness! 💕 #STONEiMAGEtraining #FitMum #HealthyHabits #Mumlife #motherswholift

🚀 Exciting News! 🚀 🌟 Join my exclusive 6 & 12 Week Sculpt Online Training Programme! 🌟 Limited space available for only 10 people! 💪 🔥 Get ready to transform your body and reach your fitness goals with my comprehensive and effective training program. Whether you’re a beginner or an experienced fitness enthusiast, this program is designed to help you sculpt your dream physique and build strength like never before. 💥 💥 Early Bird Offer: Sign up today and receive a special discount! Don’t miss out on this incredible opportunity to save while embarking on your fitness journey. 💰 📆 In just 6 or 12 weeks, you’ll experience visible changes, increased energy, and improved confidence. I will guide you through challenging workouts, provide personalised support, and keep you motivated every step of the way. 🏋️‍♀️🏋️‍♂️ 🌟 Don’t wait! Limited spots available. Apply now to secure your place in the programme and take advantage of the early bird discount. This is your chance to unlock your full potential and achieve the body you’ve always wanted! 💪💯 👉 Click the link in our bio to learn more and apply today! ✨ #SculptOnlineTraining #FitnessJourney #TransformYourBody #EarlyBirdDiscount #LimitedSpots #JoinUsNow

Im a strong believer in tracking progress and setting targets. Over the next couple of weeks my clients and I will be setting our baseline strength and fitness markers to track against throughout the year. Feel free to copy and set your own markers for the year. Hitting the following markers in the Big 3 lifts places you in the top % of people in terms of human performance: Deadlift Men- 1.5 - 2 x Bodyweight (kg) Women- 1 - 1.5 x Bodyweight (kg) Squats Men- 1.25 - 1.75 x Bodyweight (kg) Women- 0.75 - 1.25 x Bodyweight (kg) Bench Press Men- 1 - 1.5 x Bodyweight (kg) Women- 0.75 - 1 x Bodyweight (kg)

Not everyday Nike sportswear. My wife and I stepped out for my clients annual Christmas party, a great time was had. Thank you for the invitation and thank you for putting on such an amazing party @forbesfamilygroup @amluxetheagency 🍾🥂🎉 I’ll be resuming to fitness very soon ⏳ 2024

Merry Christmas to all my clients (both online and in-person), colleagues and @until_community team who I have worked with this year. Look forward to seeing you in the new year and achieving even greater things 💪🏿✌🏿 ##bodybuilding #fitness #gym #fitfam #workout #muscle #health #fit #motivation #abs #fitspo #bodybuildingmotivation #bodybuildinglifesyle #bodybuilder #physique #shredded #trainhard #exercise #bodypower #fitspiration #fitstagram #getfit #fitnation #bodybuilders #ifbb #biceps #triceps

The journey is never linear but with consistency and discipline progress will be made 💪🏿 Do you want to be fitter, stronger, leaner in 2024? Click the ❌link in bio❌ to book a consultation #STONEiMAGEtraining

At the start of February @simonecharles_ messaged me for some health & fitness advice, she regularly worked out but felt she was lacking a bit of structure, accountability and knowledge when it came to her training and nutrition. We embarked on a bespoke online coaching progamme, complete with workouts and nutritional guidelines. What Simone has gone on to achieve is amazing, not just in the physical sense but most importantly in the mindset too. Working out is no longer a chore, or for a season but is now a healthy lifestyle choice that she does consistently. She mentioned that she didn’t rely on motivation as that comes and goes but instead focused on discipline, scheduling workouts and turning up no matter what. It is with this consistency that she has progressed in a sustainable and healthy way throughout the year, and in her own words “it isn’t done yet”. Well done @simonecharles_ you have done amazingly well 💪🏿 #STONEiMAGEtraining

I believe that the best gift you can give to your loved ones is the opportunity to invest in their health and well-being. That's why I am excited to introduce my new 1-2-1 Personal Training Gift Card! Whether they're a fitness enthusiast looking to level up their workouts or a beginner taking their first steps towards a healthier lifestyle, my personalised training sessions will cater to their unique needs and preferences. With the Personal Training Gift Card, you can provide your loved ones with a transformative fitness experience that they'll never forget. They'll receive one-on-one attention, expert guidance, and a tailored workout plan designed specifically for them. To purchase a Personal Training Gift Card, simply DM me the word ‘GIFT’ and you can choose from 3 gift values for 1, 2 or 3 PT Sessions. This holiday season, give the gift that keeps on giving – the gift of a healthier and happier life. Treat yourself, friends or family members to a 1-2-1 Personal Training Gift Card and watch them thrive! #STONEiMAGEtraining

“Thats the difference between Erron and a lot of PT’s, he’s looking at this in a holistic picture, a complete lifestyle as opposed to just how many reps I’m doing in the gym or how many km’s I’m running when I’m out on the road” - Dean Forbes Forterro CEO, Corten Capital Partner & @forbesfamilygroup Chairman Myself and Dean started working together at the end of 2021, Dean was looking for greater structure to his training programme in order to not only improve his physique but his performance & energy levels which are crucial to him being at his productive best at work. As CEO of €Billion Euro company Forterro Dean has a super demanding schedule and travels frequently so his training programme is adapted to fit perfectly into his lifestyle. We have also utilised using the @whoop to analyse key metrics like Deans stress levels, daily strain, sleep and recovery in order to tailor make each training session. Do you want to improve performance and productivity? Hit the ❌LINK IN BIO❌ and book a consultation today. #STONEiMAGE

Congratulations to the @until_community team on the opening of a beautiful new wellness space in Marylebone. With @steven onboard its exciting to see where it goes from here and look forward to being involved and progressing my business with Until.

#Gifted Yesterday I began my Continuous Glucose Monitoring journey with @hellolingo and for the next month i’ll be tracking real time how my blood sugars are impacted by my nutrition and training. Here’s a bit about CGM (continuous glucose monitoring), I had to research the acronym. 🍏📈 CGM provides real-time insights into glucose levels for people with diabetes. No more finger pricks! 📲💉 📏📉 A small sensor under the skin measures glucose levels and sends data to a receiver or app. It helps you make informed decisions about food, exercise, and medication. 📲⌚️ 🚀💪 CGM catches highs and lows early, allowing quick action to avoid complications. It’s like having a blood sugar superhero! 💥💙 🌈✨ Customizable alerts keep you in control by notifying you of high or low glucose levels. Stay on top of your game! 🚨📣 💡💭 Embrace CGM, learn from insights, and prioritize your health. Live your best life while managing diabetes! 💚💪 #CGM #ContinuousGlucoseMonitoring #DiabetesManagement #BloodSugarSuperhero #EmpoweredLiving #HealthIsWealth

Pizza is my absolute guilty pleasure that I have sparingly due to the amount of calories and saturated fat it contains. My strength training and low bodyfat % does allow for the odd treat here and there but rather than go to our favourite @pizzaexpress or order in I decided that we as a family would make our own wholemeal pizzas at home. Alongside that we made Sourdough Garlic Bread and Oats coated Chicken breast dippers. It was 😋😋😋😋😋 if I do say so myself. Making my favourite treat myself meant I knew exactly what went in it and limited the ultra processing of the food, making this the healthiest Pizza I have ever had by a mile. Try making your favourite treat instead of buying from a restaurant or ordering in. #STONEiMAGEtraining

I had a little bit of time between clients so done a quick 20min AMRAP (as many rounds as possible)30sec x Assault Bike 10-12reps x Chin Ups 12 x Kettlebell Swings 12 x 24” Box Jumps 🔥 Benefits of AMRAP Workouts! 🔥 1️⃣ Intensity boost: AMRAP pushes you to your limits, improving cardio fitness and torching calories. 2️⃣ Time-efficient: Get an effective workout in a short amount of time. 3️⃣ Mental toughness: Develop resilience and discipline, building strength inside and outside the gym. 4️⃣ Versatile: Tailor AMRAP to your fitness level, goals, and preferences. 5️⃣ Progress tracking: Measure improvements by tracking rounds completed, weights used, or time taken. Remember to prioritise proper form over speed. Give it a go! 💪🏿💯 #AMRAPworkouts #FitnessBenefits #ProgressTracking #STONEiMAGEtraining

Lets be honest, I think this is a universal issue lol….. No? Is it just me? If in doubt work until failure. #STONEiMAGEtraining

Results are not achieved overnight, but by doing the right things consistently over a long period of time 💪🏿 #STONEiMAGEtraining

Structure your workout with these 6 elements to achieve your fitness goals: 1. Squat or Lift 2. Hinge 3&4. Push/Pull 5. Unilateral (single limb) 6. Metabolic finisher Happy training 💪🏿 #STONEiMAGE

Here are some tips if you are time poor but want to still ensure that your workouts are super efficient. #STONEiMAGEtraining

Every JAN, MAY & SEPT I take on a cohort of 10 individuals who want to kickstart their fat loss journey over a 6 week programme. The programme provides: - 1-2-1 onboarding consultation - A detailed personalised training programme - Individualised nutritional targets - Full ongoing support - Weekly check-in - Group chat - Weekly group call All this delivered online and available to you wherever you are and wherever you train. This is the result of one of the last participants in the Sept programme. Next intake is in January so keep your eyes peeled. #STONEiMAGEtraining

Congratulations to my client Dean Forbes @forbesfamilygroup listed number.2 on the JP Morgan Powerlist @powerlistmagazine 🫡💪🏿 #STONEiMAGEtraining

It doesn’t get any easier, you just get stronger…. What you are now struggling with, with consistency will soon be your warm up 💪🏿 #STONEiMAGEtraining

How do you stay consistent? Motivation comes and goes so you cant rely on that alone but we see it all too often, many people are motivated in January but we see by February/March when that motivation wares off those people fall off. Want to learn how to remain consistent in your fitness journey? Hit the ❌LINK IN BIO❌ and book a free consultation today. #STONEiMAGEtraining

Sleep plays a crucial role in fat loss. A lack of sleep can disrupt the hormones that regulate hunger and satiety, increase cravings for high-calorie foods, reduce motivation to exercise, and promote stress, all of which can contribute to weight gain. On the other hand, getting enough sleep can improve metabolism, reduce stress levels, and aid in fat loss. Therefore, it is essential to prioritise sleep as part of a healthy fat loss plan. Take your fitness to the next level ❌LINK IN BIO❌ to book a FREE consultation. #STONEiMAGE

The process of strain, recovery, and adaptation is essential in weight training. When you push your body to its limits during a workout, you create tiny tears in your muscles. It's during the recovery phase that your body repairs and rebuilds those muscles, making them stronger and more resilient. And with consistent training, your body adapts to the strain, making it easier to handle heavier weights and more intense workouts. Remember to give your body what it needs to recover, Sleep, quality Nutrition and water, you'll see progress in no time! 💪🏋️‍♀️ #STONEiMAGE

#Clientresults A busy, time-poor Lawyer, Chris needed me to maximise the efficiency of his gym time. I done this by condensing his training sessions into Full Body Strength workouts, utilising Giant Sets (3 or more exercises strung together without rest in between) to increase the intensity. In just 12 weeks we achieved these amazing results. Want to start your fitness journey? Hit the ❌LINK IN BIO❌ and book a consultation today #STONEiMAGE

Embrace the struggle, for it is through our failures that we find our strength💪🏋️‍♀️ Even when the weights seem heavy and the reps seem impossible, remember that every failed attempt is just a stepping stone towards progress and growth. Keep pushing, keep learning, and watch how each ‘failure’ brings you closer to becoming the best version of yourself! Shout out to @markwthomson in the background with the epic clean and jerk video bomb 😂 #STONEiMAGEtraining🌟 #EmbraceTheStruggle #FailForward #GymJourney #StrengthFromWithin

I have really been getting into my Oaty Banana Bread baking bag recently. I use this as a pre or post workout snack. Recipe: 4 ripe Bananas (blacker the better) 1 1/2 cups blended Oats 1/2 cup of self raising flour 1/2 cup of Blueberries 1/2 cup of chopped Walnuts tbsp Honey tbsp Cinnamon powder Sprinkle of Almond flakes 👨🏿‍🍳😋😋😋

In just 5 secs you can improve your squat Want to take your squat game to the next level? Elevate those heels! By adding just a bit of height under your feet, you’ll be able to increase your squat depth and target those glutes and quads even more. Plus, it helps improve ankle mobility and overall stability during the lift. Give it a try and feel the burn! 🏋🏾 #squatgoals #elevateyourheels #legday #fitfam #STONEiMAGE

If physically able, all women should lift weights. The benefits are often overlooked but are plentiful: - Reduced bodyfat - Good posture - Shapely figure - Strong - Boosted confidence - Greater self-esteem - Reduced stress Benefit from all the above and book your consultation today via the ❌LINK IN BIO❌ #STONEiMAGE

“I’m the leanest l’ve ever been, I’m way stronger than I was before. I love weights now, in fact I’m more like a strength bunny than a cardio bunny” - Tina @evil_peach Executive Editor After initially working together to achieve Tina’s aesthetic goals, performance has been the main focus of Tina’s training over the last year. For what started as a hobby, Tina got into Dragon Boating and will now be representing Team GB at the Dragon Boating World Championships later this year. Ready to begin your fitness journey? Click the ❌LINK IN BIO❌ and book a consultation today. #STONEiMAGE

Unleash your inner strength and redefine what it means to be a powerful woman 💪🏋️‍♀️✨ Weight training isn’t about getting bulky, it’s about becoming stronger, fitter, and more confident than ever before. Embrace the iron and let it sculpt your body, fuel your mind, and empower your soul. 🏋️‍♀️💃❤️ #STONEiMAGEtraining #StrongNotBulky #EmbraceYourPower #FitFierceConfident

With 12 weeks of discipline + consistency and you will achieve your own fat loss goals. This is the result of 2 x PT Sessions per week plus 1 extra programmed weight session and 1 HIIT session per week. Sarah maintained a healthy 500 calorie deficit to achieve these fantastic results. Are you ready to achieve your body goals? Hit the ❌LINK IN BIO❌ and book a consultation today. #STONEiMAGEtraining #clientresults #bodygoals #fatlossgoals #bodytransformation

Embrace the power of strength training and defy the hands of time! 💪✨ Say goodbye to ageing woes with these 5 incredible benefits: maintaining muscle mass, enhancing bone density, improving joint health and flexibility, boosting metabolism, and enhancing cognitive function. Age is just a number when you prioritise your well-being! Want to know more about how you can slow down the clock? Click the ❌LINK IN BIO❌ and book your consultation today #STONEiMAGE #StrengthTraining #AgeDefying #HealthyLiving #StrongBodyStrongMind"

2018 I was close to rockbottom The journey of a self-employed person, business owner, entrepreneur etc is never a linear route, there will be many ups and downs along the way. 2018 was my lowest point undoubtedly, for the first time in my life I seriously injured myself by rupturing my Patella Tendon while on my level 4 Strength & Conditioning Coach course (my reward for trying to improve as a coach 😫). The injury isn’t the worst part, it was the following complications after surgery that turned a 12week recovery into a 10month nightmare. I developed an infection in my knee that wouldn’t go regardless of how many antibiotics and operations I had (I ended up having 4 operations from Jan - Nov). I had prolonged stays in Hospital, I would go Days/Weeks without seeing my newborn daughter, I wasn’t making any money, I was inactive, I WAS DEPRESSED!!! I was so low that to be honest I neglected my business and neglected my clients. I should have been more proactive and supported my clients with Online Coaching but I just wasn’t in the mental space to do so. By the time I returned to the gym in June I had lost half of my clients. Before the injury I was consistently doing a ridiculously high volume of sessions 50-55 sessions per week (the average trainer does 15-25sessions). I thought it would last forever and got complacent, I was being a very good Personal Trainer and a bad business owner. Business isn’t quite at the levels it was but also I have a wife and 2 young daughters that I get to see. 50+ hrs a week is no longer a target now and I have a greater work life balance. Here is what I learned from the experience: - Save and plan for the rainy days - Income insurance is important - Build multiple revenue streams - Keep your eye on the business Just providing a tiny insight into my journey and if it provides a teachable moment for someone then great. #STONEiMAGE

Maximise your gains with a killer gym workout structure! 💪🏋️‍♀️ From warm-up to cool down, here’s how to structure your sessions for optimal results:⁣⁣⁣⁣ 1️⃣ Warm-up: Get those muscles fired up and prevent injuries with dynamic stretches and light cardio. 2️⃣ Resistance Training: Hit those weights and focus on compound exercises like squats, deadlifts, and bench presses for strength gains. 3️⃣ Cardiovascular Training: Boost your endurance and torch calories by incorporating high-intensity interval training (HIIT) or steady-state cardio. 4️⃣ Core & Flexibility: Strengthen your core and improve flexibility with exercises like planks, Russian twists, and stretching. 5️⃣ Cool Down: Bring your heart rate back to normal and promote muscle recovery with static stretches. Remember, consistency and proper form are key! Mix up your exercises, challenge yourself, and listen to your body. Let’s crush those fitness goals together! 💪🔥 #GymWorkoutStructure #FitnessJourney #CrushingGoals #STONEiMAGEtraining

“He understood where I was coming from, my mindset and not just my body. It requires commitment and hard work, there are hard times but with Erron, you are in good hands”. - Valentina Licata Personal Trainer After a couple of disappointing results at previous competitions, Valentina employed me to get her in the best shape shes ever been. We were 5/6 months out from the Miami Pro Physique competition, Valentina trained with me 3 x per week as well as following a personalised eating plan which required a tracking of her calories and macronutrients. Not only did we achieve great results but Valentina won her category at the Miami Pro 🏆. Do you want to be leaner? Click the ❌LINK IN BIO❌ and book a consultation today. #STONEiMAGE

#Clientresults Matt came to me 4months prior to getting married with a goal of getting lean. He trained with me twice a week and done a further one weight session and one cardio session by himself. We focused on Carb cycling between high carbs on training days and low carbs on non-weight training days. If you want to achieve your fitness goals begin your journey today, hit the ❌LINK IN BIO❌ and book a consultation. #STONEiMAGE

Working until failure sounds scary but isn’t a bad thing. If you’re prepared to step outside your comfort zone, you will grow and progress. Do you want to benefit from the expertise and support of a professional? Hit the ❌LINK IN BIO❌ to book a FREE consultation today. #STONEiMAGE

BEAT THE PT CHALLENGE I bet you cant beat me💪🏿😤 30min Home Bodyweight AMRAP (as many rounds as possible) for your head tops. An AMRAP workout is when you complete as many rounds as possible of a set amount of exercises in a specific time period. There are no rest periods, you just continue to work, taking short breaths where needed. Its a race against the clock. 20 x Squats 15 x Push Ups 20 x Alternate Lunges (10 each leg) 5 x Burpees 10 x V Sit Ups I was 10 V Sit Ups away from completing 12 rounds in 30mins. Can you beat me? Have a go and then comment how many rounds you achieved below. #BeatThePTchallenge #BeatThePT #STONEiMAGE

Failing to succeed is a bit of an oxymoron but let me land 🛬 Working outside of your comfort zone and pushing past the pain, working until failure is what separates those who achieve their fit goals and those who plateau. Thats not just in fitness but in life too, in order to grow there needs to be an element of discomfort. In the gym, it’s not about how much weight you lift, but rather how much effort and determination you put into each set. Don’t be afraid to push yourself to the limit and reach new heights. It may not be easy, but it will be worth it. Keep grinding and stay dedicated to your goals💪🏿 #workuntilfailure #gymmotivation #pushyourself #nevergiveup #fitnessjourney #STONEiMAGE

“Training is always tightly tailored to my specific goals at any given time (weight loss, building strength or cardio fitness) with a foundation of ensuring long term health and core stability”. - @lauren.victoria.adams Following on from the global lockdown during the pandemic Lauren firstly wanted to lose her gained weight but more importantly feel good about herself again. Since then Lauren has lost 11kg and we done this with 2-3 PT Sessions per week, tailored nutritional targets and additional cardio sessions that she done by herself. Are you hitting your health and fitness targets? Would you like the structure and accountability that the STONEiMAGE programme provides? Hit the ❌LINK IN BIO❌ today and book a FREE consultation. #STONEiMAGE #bodygoals #bodytransformation #personaltrainer

5 Habits for a successful eating plan: 1. Protein is the star of the show 🍗🥩🥚🐟🥤 2. Eat Carbs at the right time ⏳ 3. When eating out, plan first 💭 4. Dont drink your calories 🍷🍹 5. Drink loads of Water 💦 Do you want to learn about eating for fitness success? Book your consultation with me todag via ❌LINK IN BIO❌ #STONEiMAGE

Have you ever done paused Deadlifts? Here’s why you should. There are three sticking points on a deadlift, 1. The initial lift off the ground, 2. Just above the knee and 3. At the lock out of the rep. Now if you have hit a plateau with your Deadlifts, you can strengthen those key sticking points by pausing for 1-5secs at 1 or all of those points. Here mg client @evil_peach is doing 3 second pauses at two points whilst doing 6reps. 📈 Break through barriers by adding pauses at the toughest points of your deadlift. 💥 Eliminate momentum, engage muscles like never before, and watch your strength skyrocket! 💪 ⚡️ Boost grip strength, target your posterior chain, and develop rock-solid core stability. Paused deadlifts do it all! 🌟 💯 Athletes, powerlifters, and those craving next-level gains, this is your secret weapon. Unleash explosiveness, perfect form, and generate power from a dead stop. 🙌 ✨ Say goodbye to plateaus and hello to unparalleled strength! Embrace paused deadlifts today! 💥💪 Want to learn more advanced training methods to take your results to a new level, book a consultation via the ❌LINK IN BIO❌ today. #STONEiMAGEtraining

Hitting 10,000 daily steps is important for a few reasons! Firstly, it helps promote a more active lifestyle, which is crucial for maintaining good health. Regular physical activity, like walking, helps to strengthen your muscles, improve cardiovascular health, and boost your overall fitness level. Additionally, reaching 10,000 steps a day can contribute to weight management. Walking is a low-impact exercise that can aid in burning calories, which can be beneficial for those looking to maintain a healthy weight or even shed a few pounds. Moreover, walking helps to improve mental well-being. Engaging in physical activity releases endorphins, which are known as "feel-good" hormones. Walking outdoors can also provide a refreshing change of scenery, reduce stress levels, and improve mood. Lastly, hitting 10,000 steps daily encourages better productivity and focus. Taking breaks throughout the day for short walks can actually enhance your concentration and help prevent mental fatigue. Step your game up 😉 DM the word FIT if you want to get in better shape. #STONEiMAGEtraining

Currently working with my 2nd cohort of online clients on the Sculpt 6 week programme and I look forward to them making the same progress @davina4ever made 💪🏿 I built a training programme and nutrition guidelines for 10 people who wanted to get in shape for the summer and here is the results of one of the group members where she lost 6kg. Are you interested in achieving results and kickstarting your fitness journey? Click the ❌LINK IN BIO❌ and book a consultation today. #STONEiMAGE

For a pre or post workout snack try these Banana Oat Bars, I got the recipe from @rhitrition but **added my own touch Recipe: 4 Over ripe Banana 90g Oats 150g Mixed berries (your choice) 150g Greek Yoghurt 2 tbsp Nut Butter **Sprinkle of Vanilla **Dash of Cinnamon **Topped with Almond Flakes In the Oven on 180oc for 60-70min or until golden, be sure to pierce the top halfway through baking to cook through the centre. Great for a pre or post workout snack #STONEiMAGEtraining

“That hour I have with Erron I know I am maximising my time at the gm and pushing myself to the absolute limit. I do way more than I’d ever have done by myself” - Matt Carter Vice President of a media company We started working together in preparation for Matt’s wedding, major occasions and milestone events are always a great motivation to get in shape. We trained 1-2-1 in the gym twice a week, Matt followed his personalised programme a further two times and then stuck to a calorie deficit eating plan. We got Matt into great shape for his big day that he has maintained whilst also increasing his strength significantly. We are still working together and I look forward to pushing Matts boundaries and raising the bar of what he can achieve even further. If you have a holiday or milestone event that you would like to get in shape for hit the ❌LINK IN BIO❌ and book a consultation today. #STONEiMAGE #Clientresults #clienttestimony

As we approach the weekend I want to tell you a bit about active recovery. Have you ever heard of active recovery? It's a method of recovering from exercise that involves low-intensity movements and exercises that help your body recover faster, improve blood flow, and reduce muscle soreness. Active recovery can include things like light jogging, stretching, yoga, or even just walking around. The idea is to get your body moving and keep your muscles active without putting too much strain on them. Want to know how we can work together? Hit the ❌LINK IN BIO❌ and book your consultation. Start your fitness journey today #STONEiMAGE

FAQ from my clients… What to do when they go out to eat? Here are my five tips: 1. Check the menu before and pre-plan your meal. 2. Eat as close to a meal you would prepare at home. 3. Don’t drink your calories, cocktails and alcohol are loaded with calories which lack nutrition. Be mindful of how much you drink. 4. Eat out the day before a weight session. 5. DON’T STRESS!!! If you are compliant 80-90% of the time then one meal won’t make a huge impact. For more advice and support with your fitness goals book a consultation today via the ❌LINK IN BIO❌ #STONEiMAGEtraining

Unlock your true potential and sculpt your dream physique with my personalised training programmes! Witness the incredible journey of Lauren as she transformed her body and achieved amazing results💪🏿 ✨ Join me today and embark on your own transformational fitness journey! ❌LINK IN BIO❌ #STONEiMAGEtraining

You won’t believe this… Sleep is an essential part of our daily routine, and it plays a crucial role in maintaining our overall health and well-being. However, in today's fast-paced world, many people neglect their sleep, which can have adverse effects on their health. One such effect is weight gain. Lack of sleep can lead to weight gain by disrupting the hormones that regulate hunger and satiety, increasing cravings for high-calorie foods, and reducing motivation to exercise. On the other hand, getting enough sleep can help with weight loss by improving metabolism and reducing stress levels. Book a consultation with me today in order to begin your fitness journey to success via ❌LINK IN BIO❌ #STONEiMAGE

You won’t believe how I let myself go during the lockdown 😫 #STONEiMAGEtraining

Calories are a measure of the energy that food provides us. They are essential for our bodies to function propery, however, not all calories are created equal and how each calorie affects one person to another isnt the same either. The quality of the food we eat matters just as much as the quantity. Our level of physical activity and muscle mass can also influence how many calories we burn. The more muscle you have the more calories you burn at rest. Want to become a fat burning machine while resting? Hit the ❌LINK IN BIO❌ and book your consultation today. #STONEiMAGE

#clientresults Over a 6 month period busy Lawyer Chris embraced a healthier lifestyle, trained with me 2 x per week and also followed his training programme which required to train a further 2 x per week by himself. His nutrition plan complimented his training perfectly to yield these fantastic results. Lets talk about your fitness journey, book a consultation via ❌LINK IN BIO❌ take the first step to your amazing results today. #STONEiMAGE

You’ve hit a plateau, no longer progressing and not sure why 🤔🤷🤷‍♀️ Are you progressively overloading your muscles??? Here are 5 simple adaptations to increase the intensity of your workouts. Want to know more about unlocking your potential? Hit the ❌LINK IN BIO❌ and book a consultation with me today. #STONEiMAGE

If physically able, all women should lift weights. The benefits are often overlooked but are plentiful: - Reduced bodyfat - Good posture - Shapely figure - Strong - Boosted confidence - Greater self-esteem - Reduced stress Benefit from all the above and book your consultation today via the ❌LINK IN BIO❌ #STONEiMAGE

Allow me to reintroduce myself….. With over 15years experience as an elite level coach, my results driven training and nutritional programmes have yielded amazing results for my clients. With no stone left unturned I provide a detailed premium service that takes care of your training and nutrition. You have full unlimited support and access to me via your training app, where you have your own profile complete with workouts, progress data and nutrition tracking. Based in two central London locations in Soho and Liverpool Street you can have your in-person sessions at the @until_community gym. Wish to work with me remotely, you can join my online training programme for a fraction of the investment it is for Personal Training and I will provide you with a fully bespoke training programme. Book a consultation now via the ❌LINK IN BIO❌ and begin your fitness journey to success today. #STONEiMAGE

The 6 week online Sculpt programme provided Sam with the structure, support and accountability he needed to get back feeling like his old self again. He describes the programme as providing structure but without the restriction that often feels like you can’t enjoy life. My online training programme provides you with all the expertise for a fraction of the in-person training price. Want to know more about how you can achieve your desired body? DM me today #STONEiMAGE

05:30am St Lucia 🇱🇨 5km Jog and then what was meant to be a gym session but yh look at the hotel gym 😫😫😫 So pivoted to doing a @nike netflix workout with @joeholder x @thesupremecourts

The 6 week online Sculpt programme provided Davina with the structure, support and accountability she needed in order to achieve her desired results before her holiday. Now back from the beach we are continuing with 1-2-1 online training. Remote personal training that provides you with all the expertise for a fraction of the in-person training price. Want to know more about how you can achieve your desired body? DM me today #STONEiMAGE

Self-care #STONEiMAGE

Cluster sets: the secret to unlocking your maximum potential! 🚀💪🏿 These powerful training techniques help you push past plateaus and ignite serious muscle growth. By incorporating short rest periods within sets 5-30secs, you’ll amplify your strength, endurance, and overall performance. Get ready to level up your fitness game with cluster sets! 🏋️‍♀️✨ #ClusterSets #MuscleGrowth #FitnessGameChanger #STONEiMAGE

Them: Erron what are you doing with Olivia during the 6 week School Holidays? Me: #STONEiMAGE

At the weekend I went with my wife to her gym and coached her through a full body push/pull session: A1: Romanian Deadlift A2: DB Floor Press B1: DB Walking Lunges B2: Band assisted Chin Ups C1: Prone Leg Curls C2: Lateral Raises D1: Tyre Flips D2: Ball Slams #STONEiMAGEtraining

36hr Scouting mission in Portugal 🇵🇹✈️ for @goboxtobox Thanks for having us @thecampusqdl

Give @evil_peach Metcon workout from this morning a go. Round 1 Pull/Push 4 sets A1: Glute Bridge x 15 A2: Incline DB Press x 15 A3: Run 200m at 14km/h A4: Half Knee Pallof Press x 12 45secs rest Round 2 Push/Pull 4sets B1: DB Stationary Lunge x 15 B2: SA Cable Lat Pull x 15 B3: Sled Push x 30metres B4: Hanging Knee Raise x 12 45secs rest Metcon workouts, short for metabolic conditioning, are high-intensity workouts that combine different exercises to improve overall fitness, increase endurance, and build strength. These workouts are typically performed in a circuit or timed format, with little to no rest between exercises. They often involve a combination of resistance training and cardiovascular exercises, such as running, kettlebell swings, box jumps, rowing etc. The goal of a metcon workout is to push the body to its limits, increasing the heart rate and promoting fat burning. Metcon workouts are popular in CrossFit and other fitness programs as they challenge the body and provide a full-body workout in a short amount of time. #STONEiMAGE

After a loan spell at Hull City FC last season Malcom Ebiowei returns to Crystal Palace FC to stake his claim for a 1st team starting place. Malcom has entrusted me with getting him up to speed during the off season before he returns to his club for preseason training. We have worked on improving his fitness and explosive power with Weight training, Running conditioning and Plyometrics, it has been intense but he returns to Palace today feeling sharp. Good luck Malcom, looking forward to seeing you rip up the Prem (barring Arsenal) this season. #STONEiMAGE

Yesterday was the end of the STONEiMAGE SCULPT 6 week programme. I built a training programme and nutrition guidelines for 11 people who wanted to get in shape for the summer and here is the results of one of the group members where she lost 6kg. Are you interested in achieving results and kickstarting your fitness journey? Click the ❌LINK IN BIO❌ and book a consultation today. #STONEiMAGE

Happy Monday people go ahead and attack the week 💪🏿 #STONEiMAGE

The football season has not long finished but AFC Bournemouth footballer Tarik Gidaree wants to get ahead and take his game to the next level by enrolling in an intense off season training programme with me before returning for pre-season in July. We are focusing on improving his strength to build a more robust physique and developing his explosive power for improved speed 3 x per week. Into week two and Tarik is progressing nicely #STONEiMAGE #GoBoxtoBox

You’ve hit a plateau, no longer progressing and not sure why 🤔🤷🤷‍♀️ Are you progressively overloading your muscles??? Here are 5 simple adaptations to increase the intensity of your workouts. Want to know more about unlocking your potential? Hit the ❌LINK IN BIO❌ and book a consultation with me today. #STONEiMAGE

I created these simple 10 commandments for my SCULPT training group that I have been working with over the last 5 weeks. It is 10 guidelines that I recommend they follow to sustain their new healthier lifestyle and maintain the gains they’ve made. This will work for you too If you are not getting the results you want on your fitness journey then get in touch and lets talk about how I can help ❌LINK IN BIO❌ #STONEiMAGE

Here’s a little leg day finisher from todays session with Lauren Have you ever heard of EPOC? It stands for Excess Post-Exercise Oxygen Consumption and it’s the fancy way of saying that your body continues to burn calories even after you finish your workout. That means that the benefits of your hard work don’t stop when you leave the gym! At the end of your gym session do a sequence of maximal effort exercises which will leave you gasping for air, sending you into an oxygen deficit and then enjoy the post-workout burn 🔥💪🏿 #EPOC #fitnessmotivation #workout #burncalories #keepgoing #STONEiMAGE

Post workout vibes 💪🏿😤 #STONEiMAGE

I’ll go first 1. Squats 2. Chin Ups 3. Dumbbell Chest Press 4. Running #STONEiMAGE

Failing to succeed is a bit of an oxymoron but let me land 🛬 Working outside of your comfort zone and pushing past the pain, working until failure is what separates those who achieve their fit goals and those who plateau. Thats not just in fitness but in life too, in order to grow there needs to be an element of discomfort. In the gym, it’s not about how much weight you lift, but rather how much effort and determination you put into each set. Don’t be afraid to push yourself to the limit and reach new heights. It may not be easy, but it will be worth it. Keep grinding and stay dedicated to your goals💪🏿 #workuntilfailure #gymmotivation #pushyourself #nevergiveup #fitnessjourney #STONEiMAGE

Working until failure sounds scary but isn’t a bad thing. If you’re prepared to step outside your comfort zone, you will grow and progress. Do you want to benefit from the expertise and support of a professional? Hit the ❌LINK IN BIO❌ to book a FREE consultation today. #STONEiMAGE

Improve your 5km time ⏱️ in 5 easy steps: - Get some proper running trainers, I wear @nike ALPHA FLY - Build endurance by increasing your run distance by 10% each week - Start weight training 🏋️‍♂️🏋️‍♀️to build stronger legs. Want to know how? Book a consultation via ❌LINK IN BIO❌ - Incorporate speed-work into your weekly training with Tempo/Interval runs - Increase your running cadence to build efficiency. I can show you how ❌LINK IN BIO❌ #STONEiMAGE

#Clientresults Matt came to me 4months prior to getting married with a goal of getting lean. He trained with me twice a week and done a further one weight session and one cardio session by himself. We focused on Carb cycling between high carbs on training days and low carbs on non-weight training days. If you want to achieve your fitness goals begin your journey today, hit the ❌LINK IN BIO❌ and book a consultation. #STONEiMAGE

“That hour I have with Erron I know I am maximising my time at the gm and pushing myself to the absolute limit. I do way more than I’d ever have done by myself” - Matt Carter Vice President of a media company We started working together in preparation for Matt’s wedding, major occasions and milestone events are always a great motivation to get in shape. We trained 1-2-1 in the gym twice a week, Matt followed his personalised programme a further two times and then stuck to a calorie deficit eating plan. We got Matt into great shape for his big day that he has maintained whilst also increasing his strength significantly. We are still working together and I look forward to pushing Matts boundaries and raising the bar of what he can achieve even further. If you have a holiday or milestone event that you would like to get in shape for hit the ❌LINK IN BIO❌ and book a consultation today. #STONEiMAGE

Happy Monday people go ahead and attack the week 💪🏿 #STONEiMAGE

Impromptu Zoom Home Workout with my clients and 6 week SCULPT crew 🥵 Now to enjoy the rest of the weekend. Want to know more about how you can work with me? Click the ❌LINK IN BIO❌ #STONEiMAGE

Are you time poor and want to know how you can maximise the limited time you have to workout? Check this video out and if you want further help hit the ❌LINK IN BIO❌ and book a consultation today. #STONEiMAGE

They say cousins are your first best friends… Not sure who made that S*%T up 😂 Working with my cousin is an absolute no brainer and has been a long time coming. Box to Box is the culmination of well over a decade each of expertise and passion in the coaching, combining the knowledge of two cousins who have a shared love for football and performance training. Our elite-level training camp is designed to take professional and academy level footballers to the next level of their game, pushing them to reach their full potential and achieve their dreams of success. We're excited to embark on this passion project and invite you to follow our journey and see the incredible results that our training camp can bring. Join us on Instagram at @goboxtobox

Check out Actor @cj.beckford PT session where I’ve programmed Peripheral Heart Action (PHA) training to not only build muscle but torch fat too. Do you want to take your training to the next level? Click the ❌LINK IN BIO❌ to book a FREE consultation today. #STONEiMAGE

In just 5 secs you can improve your squat Want to take your squat game to the next level? Elevate those heels! By adding just a bit of height under your feet, you’ll be able to increase your squat depth and target those glutes and quads even more. Plus, it helps improve ankle mobility and overall stability during the lift. Give it a try and feel the burn! 🏋🏾 #squatgoals #elevateyourheels #legday #fitfam #STONEiMAGE

“He understood where I was coming from, my mindset and not just my body. It requires commitment and hard work, there are hard times but with Erron, you are in good hands”. - Valentina Licata Personal Trainer After a couple of disappointing results at previous competitions, Valentina employed me to get her in the best shape shes ever been. We were 5/6 months out from the Miami Pro Physique competition, Valentina trained with me 3 x per week as well as following a personalised eating plan which required a tracking of her calories and macronutrients. Not only did we achieve great results but Valentina won her category at the Miami Pro 🏆. Do you want to be leaner? Click the ❌LINK IN BIO❌ and book a consultation today. #STONEiMAGE

A bank holiday weekend of R&R and quality time with my wife, the children went to stay with Grandma while we stayed in the west end at the No5 Maddox hotel. Sunday morning the Sun was shining ironically so we had a lovely outdoor breakfast at @1warwicksoho’s @nessasoho (highly recommended). Feeling nicely recharged as analysed by my @whoop, I am ready to take on the rest of the week 💪🏿 #STONEiMAGE

Building a strong foundation is key - just like how structuring your workout with a warm-up, strength training, cardio, and cool-down can lead to the best results💪🏿 1. Mobility movements 2. Muscle Activation 3. Temperature and Heart Raiser 4. Large Compound Exercises (Squats, Deadlifts, Bench Press, Pull Ups etc) 5. Stability/Unilateral work (Split Squats, Lunges, Incline Chest Press, Single Arm Row, Dumbbell Rows etc) 6. Isolation (Lateral Raises, Bicep & Tricep exercises, Face Pulls, Flyes etc) 6. Metabolic Finisher (Excess Post-exercise Oxygen Consumption) Sled Push/Pull, Ball Slams, Kettlebell Swings, Assault Bike, Sprints, Rower, Ski Erg etc 7. Core Exercises 8. Cool Down Stretching If you want to discuss working with me, book a FREE consultation today via the ❌LINK IN BIO❌ #STONEiMAGE

The process of strain, recovery, and adaptation is essential in weight training. When you push your body to its limits during a workout, you create tiny tears in your muscles. It's during the recovery phase that your body repairs and rebuilds those muscles, making them stronger and more resilient. And with consistent training, your body adapts to the strain, making it easier to handle heavier weights and more intense workouts. Remember to give your body what it needs to recover, Sleep, quality Nutrition and water, you'll see progress in no time! 💪🏋️‍♀️ #STONEiMAGE

Putting your goals on paper is the first step towards turning your dreams into reality. ✍️📝 Whether big or small, write them down and start taking action towards achieving them. #GoalSetting #MotivationMonday 💪🏿💫 I will be working with 10 people to achieve their fitness goals for the summer. If you would like to know more about the Sculpt 6 Week Programme just DM me the word ‘SCULPT’ #STONEiMAGE

“I’m the leanest l’ve ever been, I’m way stronger than I was before. I love weights now, in fact I’m more like a strength bunny than a cardio bunny” - Tina Executive Editor After initially working together to achieve Tina’s aesthetic goals, performance has been the main focus of Tina’s training over the last year. For what started as a hobby, Tina got into Dragon Boating and will now be representing Team GB at the Dragon Boating World Championships later this year. Ready to begin your fitness journey? Click the ❌LINK IN BIO❌ and book a consultation today. #STONEiMAGE

The story of how we met… Last week we celebrated my wifes 40th birthday. Funny story about how we first met, she was actually a client who I trained for over a year before we went out on a date. I know I know, so cliche 🤦🏿‍♂️ Some would say I waited until I sculpted her figure first before asking her out. The truth is, I was actually hesitant due to the professional dynamic of our relationship. I had never crossed that client trainer boundary before but after a year I decided to risk it all and ask her out on a date. It could of gone horribly wrong leaving a client in an awkward position but I was fairly confident of the connection and hey, its clearly worked out. This is our 6th year of marriage and we have two beautiful children 😉 #STONEiMAGE