CSS Fitness Personal Training

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CSS Fitness Personal Training

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I’m Chris Sutcliffe, a personal trainer in leeds, I founded CSS Fitness in 2015.

I’ve always loved coaching peoppe and helping them achieve great things, so I decided to make it my life. 22 years coaching experience, including 11+ years on the gym floor. I'm a Personal Trainer based in Leeds specialising in body transformations, distance running, fat loss, and nutritional plans.

03/03/2024

📍𝟰𝟵 𝘿𝙖𝙮’𝙨 𝙐𝙣𝙩𝙞𝙡 𝙇𝙤𝙣𝙙𝙤𝙣 𝙈𝙖𝙧𝙖𝙩𝙝𝙤𝙣 ⏳

1️⃣ 𝙒𝙚 𝙈𝘼𝙍𝘾𝙃 𝙊𝙣 👣

2️⃣ 𝙋𝙚𝙖𝙠 & 𝙏𝙖𝙥𝙚𝙧 𝙋𝙝𝙖𝙨𝙚 📈📉

3️⃣ 𝙇𝙤𝙣𝙜 𝙍𝙪𝙣 𝙎𝙪𝙣𝙙𝙖𝙮’𝙨

🍏 WELL! We’re in March 👀

The months roll 🔛

🍏 March is a big month of running!

If you have a marathon planned in April, your final 2 phases are calling.

👉🏻 The Peak & The Taper

📈 During the peak period, you should find yourself reaching the highest volume & intensity of training.

The big weeks are finally here and it’s time to double down on all areas.

Everything needs to be right! Sleep, nutrition, strength training, mobility work, & the miles!

📉 Why would you taper off? Simply put, to allow for recovery and optimal performance on race day.

👉🏻 Tapering ensures that you arrive at the starting line feeling physically and mentally prepared.

👉🏻 You are more likely to experience the positive effects of your training without the burden of excessive fatigue 🤞🏻

🍏 Anyone who’s had a sh*t week or a non-existent week of running in marathon prep 👇🏻

Don’t sulk or freak out! It happens, draw a line underneath it and GO AGAIN NEXT WEEK!

23/07/2022

📍𝘽𝘼𝘾𝙆 𝙄𝙣 𝙏𝙝𝙚 𝙃𝘼𝙐𝙎 👉🏻 𝙈𝙊𝙉𝘿𝘼𝙔

1️⃣ 𝙍𝙚-𝙏𝙝𝙞𝙣𝙠 👉🏻

2️⃣ 𝙍𝙚-𝙎𝙠𝙞𝙡𝙡 👀

3️⃣ 𝙍𝙚-𝘽𝙤𝙤𝙩 🔋

4️⃣ 𝗡𝗢𝗡-𝗡𝗘𝗚𝗢𝗧𝗜𝗔𝗕𝗟𝗘𝗦 🏖

5️⃣ 𝗗𝗜𝗦𝗖𝗢𝗡𝗡𝗘𝗖𝗧 & 𝗥𝗘𝗖𝗢𝗡𝗡𝗘𝗖𝗧 🔌

🍏 Just a quick heads up 👉🏻 I won’t be signing autographs during my first week back

Give me a little time to settle in please 🙏🏻

🍏 I’ve had a little think as well as a re-boot👇🏻

I’ve come to the conclusion that I’m gunna carry on personal training 👊🏻

Luckily for you, I’m not coming back from Cornwall as a fully qualified lifeguard ready to tackle Armley Baths

🏖 NON-NEGOTIABLES 👉🏻 Simply put, never miss a day in the ocean (14 out of 14). Remain active everyday BUT not step inside a gym. Eat & drink what I want & explore everywhere

🔌 Always important to take time out for yourself and re-charge the batteries 🔋

⚫️ Short & Sweet 👉🏻 See You On The Floor

25/06/2022

📍𝙈𝙚𝙖𝙡𝙨 & 𝙎𝙣𝙖𝙘𝙠𝙨 𝙏𝙝𝙖𝙩 𝙆𝙚𝙥𝙩 𝙈𝙚 𝙊𝙣 𝙏𝙧𝙖𝙘𝙠 👇🏻

1️⃣ 𝙎𝙝𝙤𝙧𝙩 𝙏𝙚𝙧𝙢 𝙄𝙣𝙩𝙚𝙣𝙨𝙞𝙤𝙣𝙨 🤔

2️⃣ 𝘾𝙖𝙡𝙤𝙧𝙞𝙚𝙨 🫑

3️⃣ 𝙎𝙩𝙚𝙥 𝘾𝙤𝙪𝙣𝙩 👣

4️⃣ 𝙎𝙚𝙡𝙛-𝘿𝙞𝙨𝙘𝙞𝙥𝙡𝙞𝙣𝙚 & 𝘾𝙤𝙣𝙩𝙧𝙤𝙡 🕹

5️⃣ 𝘾𝙪𝙧𝙧𝙚𝙣𝙩 𝙒𝙚𝙞𝙜𝙝𝙩: 𝟳𝟬｡𝟴𝙠𝙜 ⚖️

⏭ 𝙎𝙬𝙞𝙥𝙚 𝟰 𝙒𝙚𝙞𝙜𝙝 𝙄𝙣 & 𝙎𝙪𝙥𝙚𝙧𝙢𝙖𝙧𝙠𝙚𝙩 𝙎𝙬𝙚𝙚𝙥 🧹

🍏 If I want to pull a double body weight deadlift of around 140-145 I need to be sitting around 70 kilos.

This has been a short term side goal I’ve set myself as I’ve been coming down weight. (A little tidy up ahead of an upcoming Photoshoot).

🫑 Calories 👉🏻 I’m not tracking my food with Myfitness Pal or any other app for that matter. Just slowly been making the necessary adjustments on a weekly basis.

With experience, you can get to a level of tracking your food by eye balling it. Once you know your diet inside out 👉🏻 you can make the incremental adjustments to reach your end goal!

👣 Steps 👉🏻 As you can imagine, being a runner, I naturally cover quite a lot of ground. Expenditure & overall output has been high.

June 14th - 24th: distance covered 👉🏻 64.4 Miles (not including weekly 4/5 gym sessions). 2 more schedule runs pending this weekend (all on low calories).

🕹 Self-Discipline & Control 👉🏻 I’d say it’s something I’m pretty good at. I practice & implement it on a daily basis through fitness.

⚖️ At the beginning of June I was 71.8kg. 3 weeks on I’ve slowly dropped to 70.8kg!

In summary, there’s people in far better shape than me. I’m not trying to look like that Greek god Davide from Love Island 🏝

🚨Remember, it’s all about what you do with your body. Your here one time and one time only 👉🏻 I aim to squeeze every last minute out of this life!

21/06/2022

📍𝙈𝙮 𝙀𝙭𝙥𝙚𝙧𝙞𝙚𝙣𝙘𝙚 𝙁𝙧𝙤𝙢 𝙋𝙧𝙚𝙫𝙞𝙤𝙪𝙨 𝙂𝙮𝙢 𝙎𝙝𝙤𝙤𝙩𝙨 📸

1️⃣ 𝟱 𝘿𝙖𝙮’𝙨 𝙐𝙣𝙩𝙞𝙡 𝙏𝙖𝙠𝙚 𝟱

2️⃣ 𝙏𝙝𝙚 𝟯 𝘿’𝙎 🤔

3️⃣ 𝙏𝙝𝙚 𝙄𝙢𝙥𝙤𝙧𝙩𝙖𝙣𝙘𝙚 𝙊𝙛 𝘼 𝘿𝙚𝙖𝙙𝙡𝙞𝙣𝙚 🔚

4️⃣ 𝘾𝙡𝙤𝙩𝙝𝙞𝙣𝙜 𝘾𝙝𝙖𝙣𝙜𝙚𝙨 👕

5️⃣ 𝙇𝙤𝙣𝙜𝙚𝙧 𝙃𝙖𝙞𝙧 💇🏼‍♂️

🍏 This Sunday will be the 5th time I’ve done a shoot. Like anything, you get better with practice & experience!

Let’s be clear, I’m not trying to get in the best shape of my life for these shots. My goal isn’t to build as much muscle mass as possible or be ripped to the bone.

🍏 For me, it’s just about updating my content and keeping it fresh!

Last summers shoot was 2 hours long and there was something like 1000 shots taken ha. This year It’s 4 hours, mixture of gym and an outdoor location.

🍏 Having a deadline? It’s much easier to stay on track and remain focused when you have a deadline to meet!

We all have certain levels of self-discipline. There’s no doubt in my mind that when you’re working towards an end date, Discipline, determination, dedication is at an all time high.

🍏 Clothing Changes & Long Hair 👉🏻 You don’t want to be wearing the same clobber for the bulk of ya photos. A few changes is essential to avoid looking like you don’t own a wardrobe.

Having much longer hair is also going to be a faff this time around. Even Got2B Glued hairspray can’t save the hairstyle after a top change.

⚫️ Content Refresher 👌🏻

26/05/2022

📍𝘾𝙇𝙄𝙀𝙉𝙏 𝙍𝙀𝙎𝙐𝙇𝙏👇🏻

⚖️ 𝙎𝙩𝙖𝙧𝙩 𝙒𝙚𝙞𝙜𝙝𝙩: 𝟴𝟮｡𝟮𝙠𝙜 👉🏻 𝘾𝙪𝙧𝙧𝙚𝙣𝙩: 𝟳𝟳｡𝟯𝙠𝙜

🫁 𝙋𝙧𝙚𝙫𝙞𝙤𝙪𝙨 𝟱𝙠 𝙏𝙞𝙢𝙚: 𝟮𝟰｡𝟯𝟬 👉🏻 𝘾𝙪𝙧𝙧𝙚𝙣𝙩: 𝟭𝟵｡𝟱𝟴

🤵‍♂️ 𝙒𝙀𝘿𝘿𝙄𝙉𝙂 𝙍𝙀𝘼𝘿𝙔 💒

👨🏼‍🎓 𝙀𝘿𝙐𝘾𝘼𝙏𝙀𝘿 & 𝙐𝙋-𝙎𝙆𝙄𝙇𝙇𝙀𝘿 ✔️

👤 𝘾𝙝𝙧𝙞𝙨 𝙇𝙤𝙙𝙜𝙚

🍏 Not ONLY has Chris shaved off body fat 👉🏻 He’s slashed nearly 5 minutes from his previous best 5k time 👏🏻

A complete novice to the gym environment at the beginning of this process!

🍏 To make a real change 👉🏻 you have to make it a priority. Chris did just that, consistently training with me 3x per week and putting in additional sessions himself.

Chris had a number of reasons WHY he wanted to get in better shape. His wedding which is fast approaching this weekend being ONE!

🍏 Something he will tell you himself 👉🏻 it’s crazy what impact regular exercise and quality nutrition has on other areas of your life.

Improved mental health, more confidence, ability to think clearer, the power of self-discipline & making sacrifices to get what YOU WANT!

🍏 The process is all about learning, absorbing & implementing 👇🏻

Understanding calories, changing your mindset, learning new skills, being accountable, implementing a progressive training schedule & ALWAYS striving for more 👊🏻

⚫️ Congrats Chris & See You In A Couple Of Weeks For More Work 💪🏻

28/04/2022

📍𝟱 𝘼𝘽𝙎𝙊𝙇𝙐𝙏𝙀 𝙎𝙃𝙊𝘾𝙆𝙀𝙍𝙎 𝙄𝙉 𝘼𝙉𝙔 𝙐𝙆 𝙂𝙔𝙈👇🏻

1️⃣ 𝙏𝙝𝙚 𝙎𝙩𝙧𝙞𝙣𝙜𝙚𝙧 𝙑𝙚𝙨𝙩 🦺

2️⃣ 𝙐𝙣𝙬𝙖𝙨𝙝𝙚𝙙 𝙆𝙣𝙚𝙚 𝙎𝙡𝙚𝙚𝙫𝙚𝙨 🦵🏻🤮

3️⃣ 𝘼𝙡𝙩𝙞𝙩𝙪𝙙𝙚 𝙏𝙧𝙖𝙞𝙣𝙞𝙣𝙜 𝙈𝙖𝙨𝙠 🦸🏻

4️⃣ 𝙂𝙖𝙧𝙙𝙚𝙣𝙞𝙣𝙜 𝙂𝙡𝙤𝙫𝙚𝙨 🧤

5️⃣ 𝙁𝙪𝙡𝙡 𝙁𝙤𝙤𝙩𝙗𝙖𝙡𝙡 𝙎𝙩𝙧𝙞𝙥 (𝙀𝙨𝙥𝙚𝙘𝙞𝙖𝙡𝙡𝙮 𝙈𝙖𝙣 𝙐) ⚽️

🍏 Occasionally, I might pull my pants up higher than Simon Cowell 👉🏻 BUT, I’m not on the same level as these howlers!

🦺 The Stringer 👉🏻 These things show more ni**le than Pamela Anderson

I don’t mind the odd episode of Baywatch on UK GOLD! However, I’m not interested in seeing some lad walk around the gym with his Galaxy Ripples out.

🦵🏻 Unwashed Knee Sleeves 👉🏻 This should be a criminal offence! Absolutely stink the place out 🤮

Last wash? Probably 2002 when they were first opened from it's original packaging!

🦸🏻 Altitude Training Mask 👉🏻 These youths think they are 8,000m up on top of Mount Everest with a Sherpa!

🧤 Gardening Gloves 👉🏻 I’ve only ever seen this in commercial gyms. Grip strength 💯 sure! BUT your street cred takes a serious hit.

⚽️ Full Football Kit 👉🏻 you shouldn’t be turning up to any gym like you’re about to play a full 90 minutes.

You’ve definitely gone too far when the shin pads have been popped in!

25/04/2022

📍𝟱 𝙀𝙎𝙎𝙀𝙉𝙏𝙄𝘼𝙇𝙎 𝙁𝙊𝙍 𝘼 𝘾𝙎𝙎 𝙂𝙔𝙈 𝙎𝙀𝙎𝙎𝙄𝙊𝙉 👇🏻

1️⃣ 𝘼𝙞𝙧 𝙋𝙤𝙙𝙨 🎧

2️⃣ 𝙂𝙖𝙧𝙢𝙞𝙣 & 𝘾𝙖𝙨𝙞𝙤 ⌚️

3️⃣ 𝙈𝙪𝙡𝙩𝙞 𝙂𝙧𝙞𝙥𝙨 🤲🏻

4️⃣ 𝙍𝙚𝙨𝙞𝙨𝙩𝙖𝙣𝙘𝙚 𝘽𝙖𝙣𝙙𝙨 🧘🏼‍♂️

5️⃣ 𝙇𝙖𝙘𝙧𝙤𝙨𝙨𝙚 𝘽𝙖𝙡𝙡 🥍

🍏 Some gym goers take accessorising to a whole new level. I’ve seen suitcases wheeled about like they are checking in at T2 on a priority pass.

🎧 Air Pods 👉🏻 Considering I spend a large amount of time in the gym Monday to Friday, it’s inevitable I’ll come across the same tracks.

When it’s my time to train, it’s my turn to be DJ. Air pods in & bangers on 🎵

⌚️ Garmin & Casio 👉🏻 CSS recommends 2 watches. The Garmin for monitoring data like steps & heart rate etc! The Casio for the little light you get. (Critical for underwater challenges in the pool).

🤲🏻 Wrist Wraps 👉🏻 These always come in handy when the weights start creeping up!

If you’re doing heavy RDL’s for example, last thing you want to be worrying about is your grip if the main goal is to load your hamstring & Glutes.

🧘🏼‍♂️ Resistance Bands 👉🏻 Great for a number of different reasons & depends on the type of band.

Power & therapy bands will help you with stretching & getting muscles switched on!

🥍 Lacrosse Ball 👉🏻 This along with the foam roller is just want you need for some trigger point therapy.

Muscles get tight from hard training sessions. Release tension and get your sh*t functioning properly again

10/04/2022

📍𝟱 𝙍𝙊𝙊𝙆𝙄𝙀 𝙈𝙄𝙎𝙏𝘼𝙆𝙀𝙎 𝙒𝙃𝙀𝙉 𝙎𝙏𝘼𝙍𝙏𝙄𝙉𝙂 𝙊𝙐𝙏 𝘼𝙏 𝙏𝙃𝙀 𝙂𝙔𝙈

1️⃣ 𝙔𝙤𝙪 𝘿𝙤 𝙏𝙤𝙤 𝙈𝙖𝙣𝙮 𝙀𝙭𝙚𝙧𝙘𝙞𝙨𝙚𝙨 🙄

2️⃣ 𝙔𝙤𝙪 𝟭 𝙍𝙚𝙥 𝙈𝙖𝙭 𝙏𝙝𝙚 𝙇𝙤𝙩 🥵

3️⃣ 𝙔𝙤𝙪 𝙊𝙫𝙚𝙧𝙚𝙖𝙩 𝙊𝙣 𝙋𝙧𝙤𝙩𝙚𝙞𝙣 🍗

4️⃣ 𝙔𝙤𝙪 𝙏𝙖𝙠𝙚 𝙏𝙤𝙤 𝙈𝙖𝙣𝙮 𝙎𝙪𝙥𝙥𝙡𝙚𝙢𝙚𝙣𝙩𝙨 💊

5️⃣ 𝙔𝙤𝙪 𝙉𝙚𝙫𝙚𝙧 𝙇𝙤𝙜 𝘼𝙣𝙮𝙩𝙝𝙞𝙣𝙜 📚

🍏 Simplify your programme by getting stronger & improving your ex*****on level on exercises that stand the test of time.

🏋🏻‍♂️ A squat, A hinge, A pull variation from the floor, single leg exercises, and some pushing/pulling options for upper/lower body.

🤕 The quickest way to pick up an injury 👉🏻 Try lifting the world every session with no care in the world for periodisation.

The amount of times I’ve seen a group of young lads deadlifting heavy singles (every deadlift session) 👉🏻 I’ve lost count.

🍗 Too much protein will only have you spending more time on the Gary Glitter!

Eating more protein than you require won’t build you more muscle overnight. Doubling your intake may add unwanted calories (enjoy some carbs instead kid) 🍣

💊 In my opinion, very few supplements are worth taking if worth taking at all!

Too many to unravel! If you’re just starting out, select a quality protein powder, get your vitamins in & eat well.

📚 Logging your training sessions is the fastest way to progress and learn from previous sessions.

It’s literally your accountability bible. That extra rep, that extra 2.5kg jump, that additional set, it’s what MAKES YOU GROW!

⚫️ CSS SAVES YOU TIME 👉🏻 GO

Address

Cardigan Trading Estate, Lennox RD
Leeds
LS42BL

Telephone

+447754523579

Website

http://www.cssfitness.co.uk/

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The Zenergy Centre
Cedar Court Hotel Bradford, Mayo Avenue, Rooley Lane, Bradford

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