BFAST Fitness - Personal Training Birmingham

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Find Us At: Unit 7 Park Trading Estate Park Road Hockley B185HB

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PREMIUM PERSONAL TRAINING IN BIRMINGHAM

UPGRADE THE WAY YOU LOOK, FEEL AND LIVE

HELPING BRUMMIES GET IN THE BEST SHAPE OF THEIR LIVES SINCE 2014

FIND OUT ABOUT OUR 21 DAY TRIAL >>>

WELCOME TO BFAST FITNESS

Since 2014 we've been changing the way fitness and personal training is done in Birmingham. The BFAST mission is to inspire humans to upgrade the way they look, feel and LIVE on a daily basis and to do that in and environment that is as friendly and supportive as it is challenging.

Whatever your goal, the BFAST way of life is to upgrade your current reality. We'll help you to enjoy the journey, make friends for life, embrace the challenge and focusing on becoming 1% better each day so that you can unleash the best version of yourself. And we'll support you every step of the way.

WHAT MAKES PERSONAL TRAINING AT BFAST SO DIFFERENT?

At BFAST Fitness, we focus on what’s important: you and your goals. Nothing else matters. This isn't your typical gym where nobody really cares if you show up or not. Join us, and you’ll feel the difference, in every sense.

SMALL GROUP PERSONAL TRAINING

Our community culture makes fitness inclusive and fun. Our Small-group PT sessions give you focused support plus a motivating group dynamic on schedule that is more flexible and more affordable than traditional 1-2-1 PT.

RESULTS FOCUSED PROGRAMS

Everything is geared around your individual needs and goals. It means you get a tailored training and nutrition programme and the results you want. Our coaches stay up to date with the latest fitness research to get you the best results possible and to make it last long term.

A DEDICATED COACH TO SUPPORT YOU

Struggling with motivation or feeling stuck? One of our world-class coaches will monitor your progress and help you stay on track. Our 1-2-1 Success Strategy sessions included in every program will help create the perfect plan for you to make progress in body and mind.

A FRIENDLY, SUPPORTIVE ENVIRONMENT

Think gyms are lonely, boring and uninspiring? We've created a unique environment where you'll feel part of the BFAST family and belong to something bigger. Meet new people andmake new friends who help and support each other

START YOUR JOURNEY TODAY UPGRADE YOUR BODY AND MIND

THE BFAST BLOG 

FITNESS & NUTRITION ADVICE TO UPGRADE YOUR BODY AND MIND 

FEMALE TRAINING TIPS

DOES MUSCLE WEIGH MORE THAN FAT?

In a recent poll over on our Instagram page, perhaps the most confusing question we asked was whether this statement was true or false. Why should you care? Because if you're after that 'toned' look - there's a super important distinction to make. Click 'read more' for Soph's latest blog:

READ MORE

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THEN CLICK HERE TO GET OUR FREE GUIDES


TEST US, TEST YOURSELF. JOIN US FOR A 21 DAY PERSONAL TRAINING TRIAL

FULL EVALUATION AND PERSONAL TRAINING INCLUDED. NO COMMITMENT AND A SCHEDULE TO SUIT YOUR LIFE.

I'M READY! GET ME STARTED >>>

Everybody starts their BFAST journey to upgrading how they look, feel and live with our 21-day trial. It’s your chance to experience our unique approach to fitness. You’ll get to know the people, the place, and the way things work with a flexible schedule to suit your life and a risk-free trial of what we do before deciding on a longer term commitment.

The trial includes: > Initial 1-2-1 evaluation to create your personal plan > 6 Personal training sessions tweaked to your goals and ability > Unlimited Team Training - Our groups are designed to perfectly compliment your PT and give you more time with a BFAST coach >Nutrition support to kickstart your journey to looking and feeling better > A dedicated coach to guide you every step of the way All for just £99.

Click 'Get Started' Below To Register Your Details & we'll call you to answer any questions and arrange a complimentary 1-2-1

What's included in your 21 Day Trial?

EVALUATION & SUCCESS STRATEGY

We start your journey with a 1-2-1 evaluation where we'll take the time to learn about your goals, abilities and movements. From here, we'll be able to create a plan specifically for your success including how to exercise and eat to get the best results. No need for you to second guess - we'll do the thinking for you.

A PERSONALISED PLAN

During your 21 days, you'll have 6 personal training sessions, along with UNLIMITED team training. All this for just £99. Our PT sessions run in a small group of up to 4 like-minded individuals; giving you plenty of flexibility, a supportive community around you and a more affordable solution than traditional 1-2-1. Top up your PT with UNLIMITED fun group sessions designed to perfectly compliment your PT and give you more time with a coach.

A DEDICATED COACH TO SUPPORT YOU

Struggling with motivation? Not sure what to eat? Wondering how you can make the most of your time and get in the best shape of your life? We'll give you all the support you need with a dedicated expert coach on hand to guide you every step of the way. 

THIS IS EXACTLY WHAT I NEED! GET ME STARTED >>>

Sophie and Jamie have totally changed my mindset and have made me a happier, healthier version of myself. They are like a family - not just a typical gym full of posers! Absolutely love the place and the awesome Soph and Jay x

- Tasha R

FREQUENTLY ASKED QUESTIONS

What happens after I register? We'll review your contact form and see if we can help you; the more detail you provide the better! If we can, we'll send a text to book in a call and answer any questions and then book you in for a complimentary 1-2-1. Try to respond as soon as you can as trial spaces are limited to 10 per month to keep the quality of service high. There's nothing worse than being crammed into a program and forgotten about. If we can't help, we'll do our best to point you in the right direction. 

What am I committing to? No long-term commitments. You’re just paying for 21 days, and that’s it. Think of it as a no-strings tester that’ll help you make an informed decision about whether our gym is right for you and which membership might suit you best if you do decide to carry on.

Do I need to be fit to start? No. Our members vary in age and fitness level. Yes, you’ll see some super-fit people here, but also new trial members just like you. And our long term members are a friendly, welcoming bunch who will help you progress even quicker. Your fitness goal is unique to you. We’ll assess your current level, personalise your programme and take it at a pace that works for you.  

What if I have aches/pains/injuries? No problem. Many of our members come to us with injuries or life-related issues like joint niggles, back pain and post-baby abs. The team is highly experienced in creating programmes that work with, and ultimately improve, a wide range of conditions and are designed by a degree-level Sports Therapist who understands the needs of various limitations.  

What happens after the trial? You’re free to choose. If you want to carry on and work with us to reach your fitness goals (80% of our trial members do), we’ll suggest the right membership option and programme going forward. If you decide that BFAST isn’t for you, you can simply say goodbye. We’ll be sorry to see you go, but we accept that we can’t be all things to all people.

What are the ongoing membership costs? Our membership prices start at £119 per month. And all our memberships include personal training, unlimited classes, gym access, dedicated coaching support, and the guidance you need to help you stay on track and reach you fitness goals. To put that into perspective, a single session with a good personal trainer is going to cost you in the region of £40-50. With the way we run things at BFAST you can get much more for your money without sacrificing the personal care or attention - meaning you can train with a coach more often and get better results.

What if I register then change my mind? You’ll get your money back. No hassle, no questions, no hard feelings. The thought of forcing anyone into fitness is our worst nightmare. We want to work with people who want to be here as it's better for everyone involved that both coach and member enjoys the process.

What can I expect to achieve in the 21 days This very much comes down to you as an individual. What do you want to achieve over the 21 days? Some people are ready to dive in with both feet and aim to overhaul their training AND nutrition and do as much as possible. We've seen people shift up to 5kg and drop 1-2 clothes sizes by doing this. But it's not for everyone. Some people simply want to get started and have someone their to keep them on track and show them what they need to do. And this steady approach is probably the right way to go for 80% of people who walk through our doors. In either case, our main aim for the 21 days is to help you to see more results than you have in the previous few months by giving you guidance, support an a proven plan of action. We aim to build your confidence in how we do things, get you to meet our awesome like-minded members and coaches and to help you make positive steps in the right direction. 

What times are available? Our current timetable is as follows, but we are always adding more slots when needed. SGPT slots are avaialble for your PT sessions and team training slots are for your group sessions.

ARE YOU READY TO UPGRADE THE WAY YOU LOOK, FEEL AND LIVE?

REGISTER FOR OUR 21 DAY TRIAL - NO COMMITMENT AND A SCHEDULE TO SUIT YOUR LIFE. WE'LL SCHEDULE A CALL TO ANSWER YOUR QUESTIONS AND BOOK YOU IN FOR A COMPLIMENTARY 1-2-1 

TEST US, TEST YOURSELF JOIN US FOR A 21 DAY PERSONAL TRAINING TRIAL

FULL EVALUATION AND PERSONAL TRAINING INCLUDED. NO COMMITMENT AND A SCHEDULE TO SUIT YOUR LIFE.

MEN START HERE
I'M READY! GET ME STARTED >>>

Everybody starts their BFAST journey to upgrading how they look, feel and live with our 21-day trial. It’s your chance to experience our unique approach to fitness. You’ll get to know the people, the place, and the way things work with a flexible schedule to suit your life and a risk-free trial of what we do before deciding on a longer term commitment.

The trial includes: > Initial 1-2-1 evaluation to create your personal plan > 6 Personal training sessions tweaked to your goals and ability > Unlimited Team Training - Our groups are designed to perfectly compliment your PT and give you more time with a BFAST coach >Nutrition support to kickstart your journey to looking and feeling better > A dedicated coach to guide you every step of the way All for just £99.

Click 'Get Started' Below To Register Your Details & we'll call you to answer any questions and arrange a complimentary 1-2-1

What's included in your 21 Day Trial?

EVALUATION & SUCCESS STRATEGY

We start your journey with a 1-2-1 evaluation where we'll take the time to learn about your goals, abilities and movements. From here, we'll be able to create a plan specifically for your success including how to exercise and eat to get the best results. No need for you to second guess - we'll do the thinking for you.

A PERSONALISED PLAN

During your 21 days, you'll have 6 personal training sessions, along with UNLIMITED team training. All this for just £99. Our PT sessions run in a small group of up to 4 like-minded individuals; giving you plenty of flexibility, a supportive community around you and a more affordable solution than traditional 1-2-1. Top up your PT with UNLIMITED fun group sessions designed to perfectly compliment your PT and give you more time with a coach.

A DEDICATED COACH TO SUPPORT YOU

Struggling with motivation? Not sure what to eat? Wondering how you can make the most of your time and get in the best shape of your life? We'll give you all the support you need with a dedicated expert coach on hand to guide you every step of the way. 

Sophie and Jamie have totally changed my mindset and have made me a happier, healthier version of myself. They are like a family - not just a typical gym full of posers! Absolutely love the place and the awesome Soph and Jay x

- Tasha R

FREQUENTLY ASKED QUESTIONS

What happens after I register? We'll review your contact form and see if we can help you; the more detail you provide the better! If we can, we'll send a text to book in a call and answer any questions and then book you in for a complimentary 1-2-1. Try to respond as soon as you can as trial spaces are limited to 10 per month to keep the quality of service high. There's nothing worse than being crammed into a program and forgotten about. If we can't help, we'll do our best to point you in the right direction. 

What am I committing to? No long-term commitments. You’re just paying for 21 days, and that’s it. Think of it as a no-strings tester that’ll help you make an informed decision about whether our gym is right for you and which membership might suit you best if you do decide to carry on.

Do I need to be fit to start? No. Our members vary in age and fitness level. Yes, you’ll see some super-fit people here, but also new trial members just like you. And our long term members are a friendly, welcoming bunch who will help you progress even quicker. Your fitness goal is unique to you. We’ll assess your current level, personalise your programme and take it at a pace that works for you.  

What if I have aches/pains/injuries? No problem. Many of our members come to us with injuries or life-related issues like joint niggles, back pain and post-baby abs. The team is highly experienced in creating programmes that work with, and ultimately improve, a wide range of conditions and are designed by a degree-level Sports Therapist who understands the needs of various limitations.  

What happens after the trial? You’re free to choose. If you want to carry on and work with us to reach your fitness goals (80% of our trial members do), we’ll suggest the right membership option and programme going forward. If you decide that BFAST isn’t for you, you can simply say goodbye. We’ll be sorry to see you go, but we accept that we can’t be all things to all people.

What are the ongoing membership costs? Our membership prices start at £119 per month. And all our memberships include personal training, unlimited classes, gym access, dedicated coaching support, and the guidance you need to help you stay on track and reach you fitness goals. To put that into perspective, a single session with a good personal trainer is going to cost you in the region of £40-50. With the way we run things at BFAST you can get much more for your money without sacrificing the personal care or attention - meaning you can train with a coach more often and get better results.

What if I register then change my mind? You’ll get your money back. No hassle, no questions, no hard feelings. The thought of forcing anyone into fitness is our worst nightmare. We want to work with people who want to be here as it's better for everyone involved that both coach and member enjoys the process.

What can I expect to achieve in the 21 days This very much comes down to you as an individual. What do you want to achieve over the 21 days? Some people are ready to dive in with both feet and aim to overhaul their training AND nutrition and do as much as possible. We've seen people shift up to 5kg and drop 1-2 clothes sizes by doing this. But it's not for everyone. Some people simply want to get started and have someone their to keep them on track and show them what they need to do. And this steady approach is probably the right way to go for 80% of people who walk through our doors. In either case, our main aim for the 21 days is to help you to see more results than you have in the previous few months by giving you guidance, support an a proven plan of action. We aim to build your confidence in how we do things, get you to meet our awesome like-minded members and coaches and to help you make positive steps in the right direction. 

ARE YOU READY TO INVEST IN YOUR BODY AND UPGRADE THE WAY YOU LOOK, FEEL AND LIVE?

REGISTER FOR OUR 21 DAY TRIAL - NO COMMITMENT AND A SCHEDULE TO SUIT YOUR LIFE. WE'LL SCHEDULE A CALL TO ANSWER YOUR QUESTIONS AND BOOK YOU IN FOR A COMPLIMENTARY 1-2-1 

MUSCLE VS FAT - WHICH WEIGHS MORE?

3 Minute Read

You have probably heard this myth 100’s of times.

But if you stop and really think about it and re-ask that question regarding anything else, it doesn’t really make much sense.  

Does beef weigh more than chicken?  

Does broccoli weigh more than cabbage?  

Do rocks weigh more than feathers?  

Well…. how much of each do you have?!  

A pound/kilo of anything weighs the same as a pound/kilo of anything else. Unless, of course, you own some of those magical muscles that have their own gravitational pull…  

What is heavier — A kilo of bricks or a kilo of marshmallows?  

They are both the same!  

However, does the amount in size look different…? YES!  

A pound of fat takes up a much greater cross sectional area than a pound of muscle, despite both weighing one pound. And this is where the confusion often comes in.

So the question should really be, is muscle denser than fat? And that answer is a definite YES! 

Can a leaner, smaller person weigh more than a person holding more body fat? Yes. Can you gain muscle mass and be heavier on the scale but still look slimmer, leaner and more toned? Yes!  

In fact, that’s what happened to me when I started lifting weights. My scale weight went up, but my clothes size and body fat levels went down.  

And ultimately this is what people really want when they say they’re after that toned look. Less fat (the stuff that takes up more space per kg) and more muscle (the stuff that takes up less space per kg), resulting in a firmer, less soft body.  

Building muscle is bloody hard work, let me tell you. So if you’re still worried that you’re going to look all ‘jacked’ then that’s another myth to put to bed.  

For a woman to look like a buff bodybuilder they have to do a VERY specific set of things. First off, you have to want to look that way. It doesn’t happen by accident because you started weight training. You’d have to be lifting heavy things obsessively 5+ days per week for YEARS, along with eating a strict diet with a surplus of calories. Oh, and usually taking some steroids too. So unless that sounds like you, you’re probably safe from the “I don’t wanna get too bulky” thing.  

But let’s move on from how it makes you look, to the awesome things more muscle mass can help your body do!  

It makes you more independent. I’m not just talking about being able to move better as an older person. But even silly things like hoisting your own luggage about with ease. I’ll never forget that guy’s face on the train when I politely declined his assistance and easily chucked my heavy case up onto the overhead rack.  

It helps you perform better. Whether in the gym, in a sport/activity or anywhere else, muscle mass can make us produce more force, whereas fat… well it kinda just sits there not doing a whole lot.  

It boosts your confidence. This is something you simply need to experience to believe but when you can lift up more than your own bodyweight it gives you a certain pride and self assurance inside that no amount of cardio can do. You just feel like a more powerful woman! 

It increases your fitness. One thing I’ve noticed down at BFAST Fitness is that the women who tend to be able to hold their own more in the fitness group sessions tend to be the strongest ones. Why is this? Well simply because if you can deadlift 70–100kg on a bar, doing it with a 16kg kettlebell in a group session is a breeze! Your body becomes more efficient at moving lighter loads when your maximum strength increases as it means that you’re using less effort than someone who isn’t as strong. Winner!  

This is why slimming clubs are complete rubbish. When all they do is focus on is the number on the scales. Did you know women are more than their scale weight? Wow, what a revelation- but these clubs that only judge you on whether or not you lost a pound this week don't seem to care...  

So what you waiting for?! Go grab your gym kit and meet me at the bar…..

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Then make sure to go download our FREE STUFF - including our guide for building a better bum, and our free recipe book too

ALMOST THERE! JUST FILL OUT THIS SHORT FORM TO COMPLETE YOUR REGISTRATION

Once we've received your form, we'll text you to arrange a call where you'll be able to ask any questions you may have and find out about booking in for a complimentary 1-2-1 to get started. We only have space for 10 triallists each month, so be sure to keep an eye out for our initial text and reply as soon as possible to reserve your space.

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FREE STUFF

Who doesn't love free stuff?! Get yours right here

THE POWER PEACH BLUEPRINT FREE EBOOK

Wanna build a booty to be proud of?

Not only does a round butt look great in a pair of jeans (and out of them, for that matter 😅), but it also actually helps us feel better too!  

When you’ve got a strong booty, not only will you be fitter and stronger, but you’ll also have less aches and pains too. Ever had pain in your hips, knees or back when you exercise? Well, a lazy bum could be one of the main culprits. Fix it and firm up with this guide!

SHOW ME HOW TO BUILD A POWERFUL PEACH 🍑

30 HEALTHY, DELICIOUS RECIPES - FREE EBOOK

Get your free BFAST Badass recipe book here; Jam packed with tasty, nutritious meals to help you get leaner, stronger, healthier and fitter!

Think healthy eating has to mean endless salads and soups? Perhaps you think you need to be low carb or fat free or any other extreme diet plan? Well think again!  

This recipe book is going to change the way you think about healthy eating, all while taking you one step closer to the energy, health and body goals you desire WITHOUT cutting out great tasting food.

YES, SEND ME THE TASTY RECIPES! 

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