Craig Orange - Strength Performance Fitness

Here’s Jonny, my online client doubling his previous rep PB on 67.5kg.
He’s decided to enter a deadlift only competition for the BDFPA North East division in February. We are aiming to build up to a minimum of 90kg on the day.
I love Jonny’s work ethic. He checks in each week and give me all the Feb back I need.
... I can’t wait to cheer him on in February.
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Complacency and water cutting.
On the Thursday morning I had 300grams to lose (I weighed 100.3kg) to make weight for my powerlifting competition. So I though I’ll be safe regardless. I ate a high sodium meal and some crisps (my kryptonite for dieting), on the Thursday I also drank 10l of water.
With the high salt in the meal and crisps I held on to 8kg of weight. Thursday night I weighed 108.3kg. Now I had some serious work to do in less than 36 hours.
... Thursday night. 1st hot bath with Epsom salts and I lost .3kg. My body was holding on to the water. 2nd hot bath with salts I lost .7kg and couldn’t pee after that.
Friday morning weighed in at 106kg. I drank 8litres of water up until 5pm and ate meat only. I got home, consumed 8gram if vitamin c and started running the bath. I even brought the kettle upstairs to make it super hot. 1 Body shave to remove hair and 3 boiling baths later and I weighed 99.9kg. This was fucking torture. I was dehydrated, weak, dizzy and wanted to stop and hope for the best.
DO NOT UNDERESTIMATE YOUR BODY.
Pics shown. The towels were to remove the water and stop in going back into my skin.
I’m glad I made all the mistakes possible so I can learn from them. I will not be doing that again 😂
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CLIENT SPOTLIGHT
Natalie Birch
She never stops impressing me. She jumped in to a strong woman competition this weekend and she only FUCKIN’ won. She’s also still losing weight and getting stronger in my programme too. She has another competition in a couple of weeks then we start preparing for her step up to intermediate strongwoman too. She been a dream to work with.
... Hats off to you Nat
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So guys. My powerlifting competition is over. I managed to qualify for British and European finals in May and June.
So in the build up to this I had to get stronger and lose weight/fat to make it in to my weight category of 100kg. On the day I weighed 98kg with my clothes on so I was well under weight 😎.
... But the Thursday prior to this I fucked my water cut up. (this is a different post)
So my best lifts were Squat 257.5kg pb Bench 160kg Deadlift 262.5kg strapless and beltless PB
So in losing fat I git stronger too. Fireant Strength programmed me for this competition to take the stress away from myself and if I do say so we make a great team. We’ve prepped each other to great success now and will continue to do so for the future.
I can’t recommend him enough. Very clued up on technique and programming.
So here’s the before and after pics and a posey couple of pics.
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So you’re in a small deficit of 150-250 cals a day. And then you have 1 fuck it day per week and you undo the 5-6 days previous calorie deficit. Stop self sabotaging yourself!!!
Fatloss takes time. Be patient and give it 12 weeks.
1 fuck it meal Can fuck you you over for a week. Think!!

The relationship between hard work and results never lies

Deadlift set up.
Not everyone should have the same set up. “Shoulders should be over the bar, chest more upright, hips higher” All of these are dependant on your body, mainly your femur length.
Long femur length set up.
... Your hips need to be higher, your shoulders slightly beyond barbell and your back almost parallel.
Short femur length set up.
Hips slightly lower, shoulders over the bar and your back more upright.
I’d suggest trying both setups and seeing which feels more comfortable for you.
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CLIENT SPOTLIGHT - #shreddingforthewedding - Rose transformed her body for her big day. She done just about everything I asked and extra cardio first thing in the morning. I’m super proud of her for all the hard work she’s put in. I also can’t wait to get her back and keeping working towards her end goal. ... - Well done Rose. Hats off to you 🙌🏾 - If you have an event you want to get in the best shape of your life for. Message me. The sooner we get started the sooner we can get you where you want to be. #fatloss #transformation #investinyourself #goals
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To grow you must be in a calorie surplus. Bodybuilders including cardio in the “ off season” to keep the fat from creeping on 🤦🏼‍♂️
So they’re trying to gain muscle by eating more food, costing money. Then trying not to gain too much fat by doing cardio, costing time.
Use your head. Eat a little bit less each day and you save money and time.
... You’re welcome.
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So guys. It’s been a while since I’ve posted my progress. So here it is. I’m down to 102.7kg lowest I’ve been in 17 month.
Still aiming for 90kg for May next year. Pref March but I’m trying to lose slowly.
I feel my strength has started to dip as my workouts are getting harder. I’m also 4 weeks out from my first powerlifting meet and the training is going do smoothly due to my programme from Fireant Strength
... I have signed up for my next strongman comp too in Feb. I aim to be 95kg for it as it’s an u105kg competition.
I haven’t trained log in a while but I’m still aiming for 1.5x bw before the new year then the comp prep will start im jan for the Feb comp.
Here are my before and current pics. Before weight 117kg I think 🤔 Now weight 102.7kg
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Huge well done to every single client this week. You have all smashed it. Proud moment ☺️

The only time exercise doesn’t pay off is when you don’t do it.
Exercising regularly will allow you to live longer be fitter and lower the risk of obesity and other disease such as diabetes and heart disease. As someone in Star Trek said. “Live long and prosper”
Personally my biggest benefit of exercising is looking amazing.
... Jokes aside it’s great for mental health. It releases endorphins which is a feel good hormone (which is similar to morphiene, which is also good)
Happy Thursday
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The bad mentality of reaching your goal.
Sheila “I cant wait to reach 11stone so I can eat what I want again”
Don’t be a fucking idiot Shelia. Going back to your old eating habits will just make you fat and unhappy again.
... What you should be thinking of is adopting the new lifestyle you have. Ie. I can’t wait to maintain my progress and stay healthy and happy.
If you ever get stuck once you reach your body goals and you’re thinking you don’t want to ‘diet’ any more, give me a message and we can work on increasing your metabolic rate
Happy Friday
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I’ve been PTing for about a year now and I can’t believe how well it’s went. Thanks to all my clients who have trusted me to help them better themselves. You have made my dream come true.
I just want to give a special mention to my fiancé for pushing me to do this and keeping me right and helping me where she can. Couldn’t of done this without her.
Thankyou Sarah Docherty and again thanks to all my clients ☺️

Sorry I haven’t posted in a while guys. I’ve been busy with PT and I’m training for my Powerlifting comp too.
I’ll be posting more of my progress pics soon too.
In the mean time here is some amazing progress from my online client Natalie Birch she’s lost an incredible 11kg in 18 weeks. ... I’m super proud of this woman. She is one of the busiest women I know and still gets shit done. Here is her progress pics 💪🏽
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Don’t underestimate yourself. Don’t overestimate yourself. As a PT.
Im a PT I know how to coach the main compound exercises well so I do that. (As well as other stuff)
... I like to fuck around with other stuff like crossfit, Olympic lifting and gymnastics. I don’t coach this. It’s not my place.
No matter what your goal is within the gym/getting a PT, look for the one who do the basics well and that can advise you on your goals. Don’t look for the one trying the flashy exercises that will clearly not Benefit your goals.
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Diet choice.
They all work as long as you’re in a calorie deficit.
Choose the one that you can stick too when life is throwing all the shit, stress and problems at you.
... But a lot of the time it’s a lifestyle change that’s needed. I heard some Statistics on a podcast and 90% of people who do ‘a diet’ and lose weight put it all back on within 3 years. And 60% of those gain more than what was lost.
Don’t be a statistic!
Don’t just do a diet. Learn to manage your calories around your social life. You don’t need to sacrifice everything to lose some weight. Consume less calories and move a little more.
Message me if you want to learn how to track your calories efficiently.
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As a few days have passed after Tyne and Wears strongest novice. I just want to say a huge well done to all of my clients.
Online client Nathan won the men’s. Clients and strong class members Ryan Stu and John come respectfully 2nd 4th and 5th all exceeding there targets of top 5, top 10 and not to come last. Strong class and training partner Rachelle who won the females. ... Client and class member Rachel who came 2nd.
Al of you were outstanding on the day and made no mistakes. I’m super proud of you all and I can’t wait to see you all perform in the future.
If you want to give strongman/woman training ago message me and see if you enjoy it as much as these guys
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Hi everyone,
So I have quite a few new followers on here so thought I would recap about myself and what I do for anyone who doesn’t know.
I’m Craig Orange, a Level 3 qualified Personal Trainer working out of The Fitness Rooms in Longbenton Newcastle.
... My weight loss journey began 4 years ago when I lost over 7 stone, going from 21st7lb to 14st2lb in 7 months. It wasn’t until a couple of years after this I decided to follow my dream of being a PT/strength coach. So I found a course and got my qualifications, now I’m doing what I love every day.
I offer one to one and small group personal training to help clients achieve their personal goals. All PT clients also receive a free meal plan to go alongside their training. Transformation pictures of clients can be found on my page.
I also compete in strongman and offer specialised training programmes for competitors/athletes.
I have online services such as training programmes and diet plans, with 24/7 support and weekly progress check ins. This is often a cheaper option for those who can’t afford a PT or for those who cannot access the gym I work at.
Anyone who has any questions or queries can always contact me on 07917167102 or message me on here and I can explain my services more and can arrange cheaper taster sessions for anyone that is genuinely interested.
Come and join #Team🍊
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Well there goes our last PT session (for now) thank you so much to Craig, with never doing any personal training before I was introduced to strength training which I was never ever confident in doing by my self at the gym. Not only have I toned up so much, I am now confident enough to lift weights in the gym by my self. I feel so much better. Who says girls can’t lift?!�� thank you Craig!!x

Outstanding knowledge and a undeniable love for anything fitness. Craig helped me lose 2 stone in only 10 weeks after one of my strongman comps where I had let me weight get a bit out of hand. Could not have done it without him.

I'd been struggling with my squats for some time due to injury and mobility issues. Craig made some adjustments to the way I back squat and showed me how to front squat with correct form. I'm now comfortably front squatting and the numbers are creeping up each week. Thanks Craig ��

Great session today Craig! Loving the strong classes! ��

Great man with great knowledge of what you want/need! Highly recommend ✌🏼

Friendly relaxed coaching .useful hints on techniques and training .also managed a pb on log press .get yourselves in touch with Craig it makes sense������

Craig is an amazing PT! For someone who has never done any PT sessions before I feel like I have been missing out and feel stupid for why I didn't do it sooner. Before doing sessions with Craig I was the girl who would just do cardio in the gym as I didnt dare do any strength training as I felt I couldnt do it or I would make a tit of myself. Craig has empowered me to strive for both physical and mental results and has embedded confidence in me to be able to do strength training by myself. Most importantly Craig has believed in me and has encouraged me to believe in myself. Ive achieved so much in these sessions and I am so proud of myself. I cant wait to see what the future brings! Get stronger and stronger! Cheers Craig for everything! �

Craig has helped me lose 2 stone and most importantly keep the weight off! I have completely changed how I look and how I feel in my body. When I started wth Craig I had no idea about lifting weights but with his help I have massively increased my strength. He even gave me the confidence to compete in a strongwoman show which he coached me for, which I came 2nd in after only a couple weeks training for it! Couldn't recommend enough, much more than a PT!!

Craig boosts you with confidence, gives you loads of support and pushes you when you need it. He is a great PT who knows his stuff. Highly recommend! Thank you �

Couldn’t recommend Craig enough! He has taught me heaps in regards to nutrition, weight lifting and cardio to make my work outs and eating as affective as it can be for my goals. Craig has pushed me to my limits every week (and tolerated my constant whinging and ‘I can’t do it’ every week too!) I feel so much more confident in taking the knowledge I’ve learnt from Craig and applying it in my own work outs in the gym. Thank you for all the help you’ve provided me with Craig! X

Best personal trainer ever. Since moving away I haven't found anyone that pushes and creates real results like craig did. Never has anyone cared so much about not only physical results but creating a total life overhaul to build a healthy lifestyle you can really stick to. Even without actually training with Craig anymore I am sticking to a diet and attitude he had really helped me move towards. Don't think I will find someone with the true dedication and devotion Craig has towards every single client he has.

Well there goes our last PT session (for now) thank you so much to Craig, with never doing any personal training before I was introduced to strength training which I was never ever confident in doing by my self at the gym. Not only have I toned up so much, I am now confident enough to lift weights in the gym by my self. I feel so much better. Who says girls can’t lift?!�� thank you Craig!!x

Outstanding knowledge and a undeniable love for anything fitness. Craig helped me lose 2 stone in only 10 weeks after one of my strongman comps where I had let me weight get a bit out of hand. Could not have done it without him.

I'd been struggling with my squats for some time due to injury and mobility issues. Craig made some adjustments to the way I back squat and showed me how to front squat with correct form. I'm now comfortably front squatting and the numbers are creeping up each week. Thanks Craig ��

Great session today Craig! Loving the strong classes! ��

Great man with great knowledge of what you want/need! Highly recommend ✌🏼

Friendly relaxed coaching .useful hints on techniques and training .also managed a pb on log press .get yourselves in touch with Craig it makes sense������

Craig is an amazing PT! For someone who has never done any PT sessions before I feel like I have been missing out and feel stupid for why I didn't do it sooner. Before doing sessions with Craig I was the girl who would just do cardio in the gym as I didnt dare do any strength training as I felt I couldnt do it or I would make a tit of myself. Craig has empowered me to strive for both physical and mental results and has embedded confidence in me to be able to do strength training by myself. Most importantly Craig has believed in me and has encouraged me to believe in myself. Ive achieved so much in these sessions and I am so proud of myself. I cant wait to see what the future brings! Get stronger and stronger! Cheers Craig for everything! �

Craig has helped me lose 2 stone and most importantly keep the weight off! I have completely changed how I look and how I feel in my body. When I started wth Craig I had no idea about lifting weights but with his help I have massively increased my strength. He even gave me the confidence to compete in a strongwoman show which he coached me for, which I came 2nd in after only a couple weeks training for it! Couldn't recommend enough, much more than a PT!!

Craig boosts you with confidence, gives you loads of support and pushes you when you need it. He is a great PT who knows his stuff. Highly recommend! Thank you �

Couldn’t recommend Craig enough! He has taught me heaps in regards to nutrition, weight lifting and cardio to make my work outs and eating as affective as it can be for my goals. Craig has pushed me to my limits every week (and tolerated my constant whinging and ‘I can’t do it’ every week too!) I feel so much more confident in taking the knowledge I’ve learnt from Craig and applying it in my own work outs in the gym. Thank you for all the help you’ve provided me with Craig! X

Best personal trainer ever. Since moving away I haven't found anyone that pushes and creates real results like craig did. Never has anyone cared so much about not only physical results but creating a total life overhaul to build a healthy lifestyle you can really stick to. Even without actually training with Craig anymore I am sticking to a diet and attitude he had really helped me move towards. Don't think I will find someone with the true dedication and devotion Craig has towards every single client he has.

Well there goes our last PT session (for now) thank you so much to Craig, with never doing any personal training before I was introduced to strength training which I was never ever confident in doing by my self at the gym. Not only have I toned up so much, I am now confident enough to lift weights in the gym by my self. I feel so much better. Who says girls can’t lift?!�� thank you Craig!!x

Outstanding knowledge and a undeniable love for anything fitness. Craig helped me lose 2 stone in only 10 weeks after one of my strongman comps where I had let me weight get a bit out of hand. Could not have done it without him.

I'd been struggling with my squats for some time due to injury and mobility issues. Craig made some adjustments to the way I back squat and showed me how to front squat with correct form. I'm now comfortably front squatting and the numbers are creeping up each week. Thanks Craig ��

Great session today Craig! Loving the strong classes! ��

Great man with great knowledge of what you want/need! Highly recommend ✌🏼

Friendly relaxed coaching .useful hints on techniques and training .also managed a pb on log press .get yourselves in touch with Craig it makes sense������

Craig is an amazing PT! For someone who has never done any PT sessions before I feel like I have been missing out and feel stupid for why I didn't do it sooner. Before doing sessions with Craig I was the girl who would just do cardio in the gym as I didnt dare do any strength training as I felt I couldnt do it or I would make a tit of myself. Craig has empowered me to strive for both physical and mental results and has embedded confidence in me to be able to do strength training by myself. Most importantly Craig has believed in me and has encouraged me to believe in myself. Ive achieved so much in these sessions and I am so proud of myself. I cant wait to see what the future brings! Get stronger and stronger! Cheers Craig for everything! �

Craig has helped me lose 2 stone and most importantly keep the weight off! I have completely changed how I look and how I feel in my body. When I started wth Craig I had no idea about lifting weights but with his help I have massively increased my strength. He even gave me the confidence to compete in a strongwoman show which he coached me for, which I came 2nd in after only a couple weeks training for it! Couldn't recommend enough, much more than a PT!!

Craig boosts you with confidence, gives you loads of support and pushes you when you need it. He is a great PT who knows his stuff. Highly recommend! Thank you �

Couldn’t recommend Craig enough! He has taught me heaps in regards to nutrition, weight lifting and cardio to make my work outs and eating as affective as it can be for my goals. Craig has pushed me to my limits every week (and tolerated my constant whinging and ‘I can’t do it’ every week too!) I feel so much more confident in taking the knowledge I’ve learnt from Craig and applying it in my own work outs in the gym. Thank you for all the help you’ve provided me with Craig! X

Best personal trainer ever. Since moving away I haven't found anyone that pushes and creates real results like craig did. Never has anyone cared so much about not only physical results but creating a total life overhaul to build a healthy lifestyle you can really stick to. Even without actually training with Craig anymore I am sticking to a diet and attitude he had really helped me move towards. Don't think I will find someone with the true dedication and devotion Craig has towards every single client he has.