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Do you struggle to stay on the path? On route towards where you want to be. 

Perhaps you skip a session and stand still?

Maybe, in a rush, you grab a quick bite that diverts you off course?

You know that you want to reach the end goal, and understand that it will feel great when you do.




But these tiny deviations can build up, and easily escalate into you moving further away from what it is that you want.

It is easy to understand why. 

For the vast majority of us, life isn’t all about this particular path. There is more to it, and it is constantly throwing distractions, obstacles, and pitfalls that make it longer, narrower and steeper. 

Working late,

Wanting to spend time with loved ones,

Not having the energy.

Unfortunately, there is no quick route to the end. No single step will move you forwards. It takes a series of steps over the entire journey.

We know that at times we will stand still, we will go in the wrong direction and we will fall back. You can forget about what you want to achieve, let the weight pile on, let the strength fade and fall victim to your own situation.

Or you can shape your path. 

Make it wider, lighter and easier to walk. Meeting any step back with two steps forwards. Countering distraction with focus, problems with solutions and excuses with action.

Consistency is a life skill. A skill that can be learned and applied to make the journey to any fitness goal easier. For those that fall off the path, acquiring this skill is the key to get you back on and moving forward.


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You will often hear a lot of personal trainers emphasise that their clients should get more sleep. So why are we putting forward the idea of getting a little less?

Generally speaking, we think people over sleep, rely on the snooze button and then get overwhelmed by the lack of time they have to fit in their busy schedules. It’s understandable! But it needs fixing.

Here is how, when and why you should WAKE UP!


You do not need to suffer with lower back pain.

The truth is, unless you are actively working on getting it better - it never will.

We pride ourselves on being great personal trainers by focusing on these tiny details that improve the quality of our clients lives. Don’t be left out and be sure not to endure pain for no reason!

Chronic back pain builds up when you spend time in bad positions. Be aggressive in getting it fixed with these exercises. For more, visit

How and Why you should TEST YOURSELF

Today we talk about ‘Testing Yourself’ and the many ways that can be interpreted. Whether you are looking to push yourself further, or just see where you are at, its a worthwhile skill to develop.

We also hit a Q&A so you can see if we are excited about the CrossFit open, If coach Francis is human and how much training is too much!



There are a great many ways to test yourself.

You can wake up earlier and shoot out of bed.

You can say no to that beer that you don't need.

You can go far that run, even when it's raining.

Testing is a brilliant way to get you out of your comfort zone, a necessary action to develop and achieve your goal.

It is also the way to see where you are in relation to your goal.

You need to test yourself to give perspective and create data that keeps you, not only on the right track but moving forward.

However, testing is a balance.

Test too much shifts focus to the end goal, and away from the actions that get you there.

For example. Stepping on the scales is a test. A test to see if you are losing weight.

The act of stepping on the scales will not make you thinner, so doing it at a high frequency is not beneficial. If anything, it leads to more frustration over data that will provide little use due to the natural fluctuations that occur on a daily basis.

Reduce frequency. Focus on training and nutrition that will get you to fat loss and your 'tests' are far more likely to keep you in a positive headspace, better prepared for the steps ahead.

This problem can also occur with training. If you want a heavy deadlift, you must fight the urge to test too frequently. In this case, testing will deplete your energy for training, meaning you will never be working to your potential. The ego takes over and the act of lifting heavy weight takes over the act of lifting to be able to handle even heavier weight.

Think about the actions you follow and why you follow them. The purpose must always be in the interest of the end goal. Testing will help you get there, provided you get the right balance.

Putting the WORK in a Workout

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An hour sounds like a good amount of time to hit the gym. You set it in your sights, but often it doesn't go to plan. At the end of a working day, you come home to your family and that hour has drifted into 'tomorrow'. Many leave it there.

You might adapt and reduce the session duration down to go for a run outside. 30 minutes should do the trick.

But that 30 minutes seems a lot longer when it's cold and pouring with rain. So you scale back to a 10-minute workout at home (BearWolf Workout of the Week anyone?)

But you get sat down and the day takes its toll and you struggle to motivate yourself off the sofa.

As easy as it sounds to some, there are people that are struggling to make the time to train. We get it!

So what are you going to do about it when you find yourself present and accounted for, ready to train? You are already in exceptional circumstance. You have tied up your laces and advanced further forwards than huge numbers of people with the best of intentions.

Are you going to dick about on your phone between sets?

Are you going to slow down when there are 10 seconds left on the clock?

Are you going to cut that stretch short so you can ask your pal where they got their new gym top?

We can interact with others and have a good time for sure. But we need to prioritise the time to be better than we were before we started. This isn't about 'beasting', it's about taking the time we have put aside and utilising it how we intended.

The same goes for anything in your life. Distractions are a very real obstacle that can make simple tasks a slog. 

Value your time and it will provide you with value.



Can you endure these holds?

60s Side Plank

60s Plank

60s Side Plank (on the other side)

60s Hollow Hold

Repeat 2 times in a row

If you drop, give yourself a few seconds and get back into it! Tally each time you drop and at the end, you owe Francis Jones 5 burpees per drop.

Make it happen!


personal training in croydon

People often think of health and fitness in very binary actions, often taken to the extreme.

The truth is, in order to be successful, we need to dance in the middle of the extremes and find the balance that best suits our lifestyle.

They often seem contradictory. How can you push hard but also back off?

You have to be more dynamic than many often suggest.

This is looking at each action as a balancing act, with balance allowing you to keep consistent.

Every decision is a tightrope walk. All it takes is some added complexity or extreme application and you are setting yourself up for a fall.

So if you step up to balance new to training and decide.

'I am going to do barbell snatches'

You have just decided to start juggling as you make your way across the tightrope.

Then you take it to the extreme and throw a load of weight on the bar and get ready to smash it 7 days in a row.

You are now juggling some chainsaws.

To achieve balance, you need to adjust the actions to accommodate a safe journey across. For some, this will be more advanced than others and they can juggle the chainsaws no problem.

Good for them, irrelevant to you.

So look at the actions you are making.

How can you adjust them to stay on the journey?