Rees Fitness Personal Training
Strength, Fitness & Behaviour Coaching
The fuel that keeps you going when things get tough In this chapter, you will: By the end of this chapter, you will: Why you need a good reason Change is never just about knowing what to do. it’s about having a reason to keep doing it, especially when life throws distractions, setbacks or stress … Read more
Stop spinning your wheels and give yourself direction. In this chapter, you will: By the end of this chapter, you will: Why an end goal is important You might not have the full picture yet and that’s okay. Your goal doesn’t need to be perfectly clear or fully formed. But having a rough idea of … Read more
Many of the habits that derail our health goals aren’t about hunger, they’re about how we cope. Stress, boredom, frustration or even celebration can all become triggers for eating in ways that don’t align with what we really want. Learning to recognise those patterns is a game changer. When you know your triggers, you can … Read more
When a task feels too big, it’s easy to put it off, overthink it or convince yourself you’ll start tomorrow. Breaking it down into smaller, bite-sized steps makes it feel doable instead of overwhelming. It helps you focus on one simple action at a time, which builds momentum and gives you regular wins along the … Read more
The space you live and work in has a quiet but powerful influence on your habits, your mindset and your progress. If you’re trying to make big changes to your health, but your environment is constantly pulling you in the other direction, it’s going to feel like an uphill battle. The right environment makes the … Read more
Big goals are rarely achieved alone. Whether you’re rebuilding your health, changing lifelong habits or facing something that feels completely out of your depth, the people around you can make all the difference. A solid support crew keeps you grounded when things get tough, encourages you when your motivation dips, and helps you stay focused … Read more
Measuring your food portions helps you understand how much you’re actually eating, which is often very different from what you think. It gives you a clearer picture of your energy intake and helps you stay in line with your goals, whether that’s managing weight, improving performance or supporting your health. Portion sizes can easily creep … Read more
Eating a balanced meal gives your body the fuel, nutrients and building blocks it needs to function well, recover properly and stay healthy. It helps keep your energy levels steady, your hunger in check and your mood more stable throughout the day. When meals are balanced, with a mix of healthy protein, whole grains and … Read more
If you’re serious about making lasting change, an exercise diary is one of the simplest and most underrated tools you can use. It gives you a clear picture of what you’re doing, how consistently you’re doing it, and whether it’s working. It helps you spot patterns, track progress, and make better decisions about what to … Read more
Keeping a food diary is one of the most powerful ways to take control of your weight and improve your body. It brings awareness to what, when, and why you’re eating. Often uncovering habits you didn’t realise you had, like mindless snacking or emotional eating. By tracking everything, you create a clearer picture of your … Read more
Time blocking is a simple but powerful way to take control of your day. Instead of just writing a to-do list, you actually set aside dedicated time slots for the things that matter, such as movement, meal prep, or winding down before bed. This makes your priorities visible and harder to ignore. It also helps … Read more
Planning ahead, whether weekly or monthly, gives you a chance to stop reacting and start steering. It helps you line up your actions with your priorities, spot potential obstacles before they trip you up, and make time for what actually matters. Without a plan, it’s easy to default to old habits or let other people’s … Read more
When everything feels important, nothing really is. Prioritising helps you decide where to put your limited time, energy and attention—so the things that matter most actually get done. Without clear priorities, it’s easy to stay busy but get nowhere, bouncing between demands and reacting to whatever feels urgent. But when you start putting your health, … Read more
You can eat well and train hard, but if you’re not getting enough good-quality sleep, progress will be slower and harder than it needs to be. Sleep is when your body repairs, your brain resets, and your hormones find balance. Without it, your energy dips, cravings increase, mood takes a hit and recovery suffers. Rest … Read more
Barriers to change are completely normal. Everyone has them. They don’t mean you’re not ready or not capable, they just mean you’re human. The key is to spot them early. When you take the time to identify what might get in your way, it becomes easier to plan for them and respond with practical strategies. … Read more
Change isn’t just about knowing what to do, it’s about knowing why it matters. A clear, powerful reason acts like fuel. It helps you take that all-important first step, especially when doubts or discomfort creep in. And it keeps you going when motivation dips, when life gets messy, or when old habits try to sneak … Read more
Without a clear goal, it’s easy to drift. You might stay busy, but you won’t always make meaningful progress. Setting goals gives your effort direction and turns vague intentions like “I want to get healthier” into something specific, achievable, and trackable. And when you’re navigating change (especially the kind that’s uncomfortable or unfamiliar), having a … Read more
Click here for Part 1… When it comes to health, weight control, and exercise, making lasting change isn’t about doing everything at once. It’s about breaking things down into manageable chunks—monthly, weekly, and daily blocks. This approach helps you stay focused, track your progress, and adjust as needed. Let’s break it down: Monthly Block: The … Read more
When it comes to improving your health, setting the right goal is half the battle. But how do you go beyond just saying, “I want to lose weight” or “I want to exercise more”? This post will walk you through three essential steps to set a health-focused goal that sticks: defining your goal, understanding why … Read more
What are snacks? Snacks are usually little nibbly foods that are eaten between main meals. They are often characterised by being quick to prepare/eat, convenient and portable, so can be eaten “on the go”. Why do we snack? There are many reasons people snack. Just some of these reasons include: The pros and cons of … Read more