Advantage Fitness

Do you laterally shift when you squat?
Be it back or front squats, if you do, you probably can’t feel it. Or at least not feel it to the degree that it is happening.
When you can leg press 100’s of kg’s, but a front-squat with anywhere upward of 60/70kg causes you to shift laterally, by a noticeable degree, you need to identify the cause.
... PRO-TIP: A lack of strength is NOT the culprit!
Your body is constantly in a trade off between mobility & stability - but WHICH is the chicken and which is the egg here?
It won’t take us long, don’t worry.
We’ll be front squatting north of the 100kg boarder soon enough. With great looking form and all of the benefits to boot 🍻
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Andy is 63 years old....legs looks like a 30 year olds. Movement-control in the hips really starting to resemble that of a person in their 30’s too 💪🏼
“I ran the fastest 22 miles in decades this weekend” is an awesome statement to hear out loud from a client
Train smart and with intensity as you grow older - to look and feel younger 🕐💪🏼👴🏻...👦🏻

LESS STRESS = MORE SUCCESS!!
What’s the best way to achieve your goals?
Would it be to push harder towards those goals?
... Or
Would it be to look at your current methods, with the aim of removing all barriers that have so far prevented your success
With the systematic removal of barriers - the logical outcome is success - am I wrong?
If I want to turn RIGHT - I can turn LEFT three times, or I can stop and think logically and turn right, ONCE...
Turning left three times will end up with me facing right, sure. There is however two additional and potential fail-points here, versus simply turning right in one move.
Now that’s obvious! But my role as a coach much of the time, is building plans that firstly identify the barriers in your methods, that currently prevent you from being successful
Much like a SatNav, a plan should easy to follow and arrive at your destination quickly - while updating you on approaching congestion and the best diversions available
What I see all too often is more effort thrown towards a method that isn’t working and because that doesn’t work, throwing even more effort at it, with a hope towards that what’s needed
Effort isn’t your issue 👎🏼
Motivation isn’t your issue 👎🏼
Passion even, isn’t your issue 👎🏼
Your issue is a lack of oversight, in observing issues and removing them 💪🏼✅👌🏼
Simple when said out loud
Also simple when following a plan that is aimed at removing the things that would make it more difficult than it absolutely has to be!
Train smart and win big guys!
Have a great day and I’ll see you in the gym
Coach Chris
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▪️Identify primary goal ▪️Identify all barriers ▪️Systematically remove said barriers ✅ = success!▪️Identify primary goal ▪️Identify all barriers ▪️Systematically remove said barriers ✅ = success!

Rachael has been both a joy to train with, while also posing as a technical-mechanical challenge.
Suffering with Rheumatoid Arthritis and a number of other conditions, Rachael and I communicate regularly throughout the week - both in and out of our session times.
Being in tune with the way your body manages loads and stabilises joints, are skills that we all must be aware of, learn and progress with - not just those suffering from a specific condition. Here especially thoug...h, our methods have been put to the test and proven themselves perfectly
The left hand photo is one taken after a number of months training at another facility.
The Right hand photo was taken here with us. A little after Rachaels first 12 week rotation.
Rachael approached us with the same goals in mind, much the same as anyone else that we are used to working with...
▪️ A change in weight (which soon plays out to more realistically, a change in body-composition) ✅
▪️ An improvement in strength and joint control ✅
▪️ A reduction in pain ✅
▪️ An increase in fitness ✅
▪️ And finally but crucially, the ability to use food as a tool for change, without losing the fun in life ✅
With a far greater awareness of how to engage with the target muscles, along with a reduction in pain and propelled by the momentum that seeing a positive change in body-composition brings - we are as fired up as Rachael is to enter phase 2 and all that it will bring 💪🏼
Onwards and upwards
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Front squats are a good exercise for both the Quad group and the muscles in your mid back
The front load places a positive stress in your mid back muscles and a less compressive load on your spinal extensors in the lower back
Maintain tension in the mid back region and keep a vertical torso angle
... With good external rotation in the thighs and a controlled tension in the quads as you descend, you can keep the force contained to the centre of the muscles and avoid loaded the adjacent joints
If you struggle with back squats or you just simply want to add in new exercises to your routine, give these a try bet time you’re training your legs 👍🏼
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When looking to achieve any fitness goal.
Set clear objective outcomes - from within the list of multiple goals, pick ONE!
That’s not to say the others aren’t important or won’t be achieved, but with a clear sight into what is most important, you’ll focus your systems, methods and energy into securing a better outcome on what matters most
... ——
Pick a goal that means the most to YOU
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12wk Transformation client Monica crushing her targets with coach Sarah!
With dramatic increases in strength, fitness and mobility - it’s a success from pillar to post
STRONGER - HEALTHY - HAPPY ✅ ✅ ✅

Why the fun side of fitness, isn’t always the first choice - and why it’s preventing you from seeing good results
If what you’re doing hasn’t been singly chosen to either compliment your strengths or to combat a weakness that’s inhibiting progress, it’s a waste of time, even if you enjoy doing it
Now I’m not saying never do what you enjoy doing in the gym. Enjoying parts of your training is what keeps many people committed - but you need to ask yourself WHY you enjoy doing ce...rtain things more than others.
A lot of the time it’s because we’re good at it. We’re good at it because we’ve done it many times over and we’ve done it many times over because at some stage, it created fast and notable results.
In that same breath there’s things that we’re not good at. Things that we feel weak or unsure of and it’s here we should focus our plans towards.
Progression in these areas will be down to an area having to adapt. That adaptation will play out in visual changes and an increase in strength.
Suddenly we’re more sure of the move or exercise. We’re more sure of it so we do it, more often. This increase in repetition will create results and these results will motivate us!
Why do so, so many people join gyms and stay for only a given period of time?
It’s simple - they do the same thing too often. Then struggle to accept starting new challenges they are weak at but in so doing, they divert themselves away from what will produces new results that would regenerate their enthusiasm and feed continued attendance, which in turn will again fees progress.
No progress = diminishes enthusiasm = non-attendance = no results = quitting...
Pick what you’re good at and do it, but at the end of a days plan or at the end of the week.
Pick what you’re not good at and hammer it. You’ll see results that way!
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CONFIRMATION BAIS is where we believe what we believe, and we throw away any disconfirming evidence.
Confirmation bias is why we fail at most things. Mostly because what we have done did work, but the ability for it to keep working has expired - but we refuse to search in an open minded state for information, elsewhere
Fitness suffers from this issue, A LOT!
... Keto High carb Back-loading Shit-loading High reps High weight HIIT Steady state...the list is endless
People fall in love with one method and make it a religion. The old adage of ‘everything works, but nothing works forever’ rings true at this point
Every method is a tool. A good method to adopt is - adopt no single method, always...
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Remember, inaction gains momentum!
Isn’t that ironic 🤔💡

Why you’re not seeing progress in how you look...and what you need to do, to start seeing results!
The fitness industry is caught in a paradox
Say enough to get you interested
...Continue Reading

Why do we give up?
Do we really lose interest in a task, or do we simply tire of not seeing results?
How long can we commit ourselves to a task, with less than desirable or no return on our efforts?
...Continue Reading

ANOTHER AF 12-week transformation in the bag!
In the AF #clientspotlight this time, the man Charlie!
What a change he's made - hat's off to him!
... Lean muscle UP ✅
Strength UP ✅
Confidence UP ✅
Body-fat DOWN ✅
When it comes to physique and figure transformations - with the results we produce, we really are untouchable across all of Berkshire!
You don't HAVE to want to look epic but if you do, there's only one place to be...HERE at Advantage Fitness!
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When you know best how to influence strength and stability in joints and muscle-lines, you could be working with lifters, runners or swimmers - the same successful outcome is had by all.
A message from a client this morning reaffirms that nicely. Especially from one who is a long term and experienced runner.
Strength - fitness - health ✅

Well done Carl! 🔥🏆🥇🔥
Finishing 1st overall in the British Championship season today - whitewashing the league!
Currently 1st in the European Championship season, with only the final race weekend in October to go!
... Model client when it comes to process and consistency 🙌🏼
Strength - fitness - health ✅
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SUMMER DIET TIPS: PROTEIN EDITION 🐄🔪🔥🍖
You’re tired, stringy looking, flat and feeling weak - but at least you’re looking lean!
...Continue Reading

I could wait until tomorrow...there’s always another tomorrow 🤔

LOW FAT - LOW CHOLESTEROL - HIGH PROTEIN 🐙💪🏼

miss going here, only left due to moving out of the area, this place was amazing and all the staff were so helpful and really friendly! I'd highly recommend this gym to anyone. I miss you guys :( lol

Visit advantage fitness today for the first time and it was AWESOME!

The equipment is first class, the atmosphere is perfect and the staff are knowledgable and friendly. They even had the documentary film "Pumping Iron" on in reception! What a great bit of motivation to see when you walk in!

Great gym!

Unlike any other gym you’ve ever been too. Staff know what they’re talking about and are always happy to help. Equipment is second to none.

This place is AMAZING...if your serious about training, smashing goals and want to be around people who have bags of passion, knowledge and experience this is the only place you should be.. Atmosphere is unique and one of the kind!!! The kit and owner are one of a kind... Get involved and start making REAL progress!!

This is a brilliant gym, all the equipment has been well thought out to allow for a good range of movement and will help improve technique. Opening hours are really handy, especially for early morning sessions! I have nothing but praise for the very friendly and helpful staff. Well done Chris and the team! Cannot recommend this gym highly enough.

Only been with Advantage Fitness now for a few weeks, but can say I can see myself there long term! Buzzing atmosphere, motivating music, loads of kit and friendly advice always there when needed. I can also rate the active release therapy too. Onto my fourth session of injury recovery and movements and feeling great results. Chris knows his stuff! Highly recommended!!

Knowledgeable, Experienced and Passionate Team who are very supportive to everyone's goals! Always happy to offer some advice too! No gimmicks gym equipment to help me achieve my goals and results... plus spin classes for my HIIT training keeping cardio more interesting.. and what a studio it is! - What more could you want?

Much respect to the AF Team.. Keep up the good work!

Its not just a gym, there is so much more here than meets the eyes.



Dont let the bright colours fool you into thinking its a gimic. The colours are there to help you identify equipment for different muscle groups as well as being top equipment.



This gym has been kitted out better than first thought, I have been a few times now and struggling to think of something its missing.



If you want a top quality gym that has everything you want, need and more then this is the place for you.



Almost forgot to say about the staff and also the treatments and therapy available. Far too much to say for one small review. Just get down there and see for yourself!

In my opinion this is the best gym in Thatcham the equipment is fantastic, there is a great atmosphere and the staff are both friendly and helpful.

Im currently working away from home and needed a place to train, i found the gym easy to locate and park , simple to sign up and pay staff were helpful.

Gym is massive and has every piece of equipment you would ever need, everything was in great condition and clean cant fault the gym at all.

I've only joined a few weeks ago but everything there from the staff and the gym itself are fantastic always there if u need help in anyway. Would recommend to anyone who is interested in joining a gym

I recently had Therapy from Chris as my shoulder was injured and felt weak and ached all the time, I had 10 sessions over a period of 6 weeks with some muscle release therapy and some work in the gym.

My shoulder is spot on now so I can start training properly again. Highly recommend it if you've got an injury that won't shift

I haven't even worked out in the gym yet and already think the place is fantastic. The staff are seriously great, really decent bunch and you can see how much care they take of the gym.



Would recommend to anyone, you don't even need to have used the equipment to tell the quality, that's how good this place is!

Great gym, had no hesitation in joining up. Genuine trainers who are really interested in your development at the gym. Been a member of a few gyms and I can say I have never been made to feel so welcome. Equipment is top quality, instructors are first class.

Friendly and expert staff plus top-end equipment; even most strength/physique specialists can do everything they need to here. Everything is spot on, right down to the choice of barbells. There are no other gyms like it.

Finally a gym what the area needs!! Really lovely easy going people who work there, all with their own individual specialist areas. Can tell they all have a passion for fitness, and know what they are talking about. Would recommend to any friend!! Thank you Chris and the team!

Being a gym owner I know how hard it is to run a good gym and this is a good gym, great kit, super clean, good music, plenty of weight, well laid out, everyone made me welcome and on my days off I'll be training here again great job Chris and co

Amazing gym that is well laid out with awesome equipment, which is cleverly colour coded according to the part of the body that it works. Everybody that works there is incredibly helpful and knowledgable as to how you can best achieve your gym based goals. Always a good atmosphere.

I'm not normally comfortable in gyms and normally feel a bit lost but here I feel at home.

After years of training at a few different gyms this one changed my outlook at body transformation completely.. I am seeing strength gains by the week whilst dropping body fat but more importantly doing it with alot less effort and sacrifice then i have believed to be essential over the years. I still have a pint and pizza whilst watching football and have a 'normal' dinner with the wife and kids but just sticking to some simple parameters and putting effort in the right places has taken me a long way in a short time.

miss going here, only left due to moving out of the area, this place was amazing and all the staff were so helpful and really friendly! I'd highly recommend this gym to anyone. I miss you guys :( lol

Visit advantage fitness today for the first time and it was AWESOME!

The equipment is first class, the atmosphere is perfect and the staff are knowledgable and friendly. They even had the documentary film "Pumping Iron" on in reception! What a great bit of motivation to see when you walk in!

Great gym!

Unlike any other gym you’ve ever been too. Staff know what they’re talking about and are always happy to help. Equipment is second to none.

This place is AMAZING...if your serious about training, smashing goals and want to be around people who have bags of passion, knowledge and experience this is the only place you should be.. Atmosphere is unique and one of the kind!!! The kit and owner are one of a kind... Get involved and start making REAL progress!!

This is a brilliant gym, all the equipment has been well thought out to allow for a good range of movement and will help improve technique. Opening hours are really handy, especially for early morning sessions! I have nothing but praise for the very friendly and helpful staff. Well done Chris and the team! Cannot recommend this gym highly enough.

Only been with Advantage Fitness now for a few weeks, but can say I can see myself there long term! Buzzing atmosphere, motivating music, loads of kit and friendly advice always there when needed. I can also rate the active release therapy too. Onto my fourth session of injury recovery and movements and feeling great results. Chris knows his stuff! Highly recommended!!

Knowledgeable, Experienced and Passionate Team who are very supportive to everyone's goals! Always happy to offer some advice too! No gimmicks gym equipment to help me achieve my goals and results... plus spin classes for my HIIT training keeping cardio more interesting.. and what a studio it is! - What more could you want?

Much respect to the AF Team.. Keep up the good work!

Its not just a gym, there is so much more here than meets the eyes.



Dont let the bright colours fool you into thinking its a gimic. The colours are there to help you identify equipment for different muscle groups as well as being top equipment.



This gym has been kitted out better than first thought, I have been a few times now and struggling to think of something its missing.



If you want a top quality gym that has everything you want, need and more then this is the place for you.



Almost forgot to say about the staff and also the treatments and therapy available. Far too much to say for one small review. Just get down there and see for yourself!

In my opinion this is the best gym in Thatcham the equipment is fantastic, there is a great atmosphere and the staff are both friendly and helpful.

Im currently working away from home and needed a place to train, i found the gym easy to locate and park , simple to sign up and pay staff were helpful.

Gym is massive and has every piece of equipment you would ever need, everything was in great condition and clean cant fault the gym at all.

I've only joined a few weeks ago but everything there from the staff and the gym itself are fantastic always there if u need help in anyway. Would recommend to anyone who is interested in joining a gym

I recently had Therapy from Chris as my shoulder was injured and felt weak and ached all the time, I had 10 sessions over a period of 6 weeks with some muscle release therapy and some work in the gym.

My shoulder is spot on now so I can start training properly again. Highly recommend it if you've got an injury that won't shift

I haven't even worked out in the gym yet and already think the place is fantastic. The staff are seriously great, really decent bunch and you can see how much care they take of the gym.



Would recommend to anyone, you don't even need to have used the equipment to tell the quality, that's how good this place is!

Great gym, had no hesitation in joining up. Genuine trainers who are really interested in your development at the gym. Been a member of a few gyms and I can say I have never been made to feel so welcome. Equipment is top quality, instructors are first class.

Friendly and expert staff plus top-end equipment; even most strength/physique specialists can do everything they need to here. Everything is spot on, right down to the choice of barbells. There are no other gyms like it.

Finally a gym what the area needs!! Really lovely easy going people who work there, all with their own individual specialist areas. Can tell they all have a passion for fitness, and know what they are talking about. Would recommend to any friend!! Thank you Chris and the team!

Being a gym owner I know how hard it is to run a good gym and this is a good gym, great kit, super clean, good music, plenty of weight, well laid out, everyone made me welcome and on my days off I'll be training here again great job Chris and co

Amazing gym that is well laid out with awesome equipment, which is cleverly colour coded according to the part of the body that it works. Everybody that works there is incredibly helpful and knowledgable as to how you can best achieve your gym based goals. Always a good atmosphere.

I'm not normally comfortable in gyms and normally feel a bit lost but here I feel at home.

After years of training at a few different gyms this one changed my outlook at body transformation completely.. I am seeing strength gains by the week whilst dropping body fat but more importantly doing it with alot less effort and sacrifice then i have believed to be essential over the years. I still have a pint and pizza whilst watching football and have a 'normal' dinner with the wife and kids but just sticking to some simple parameters and putting effort in the right places has taken me a long way in a short time.

miss going here, only left due to moving out of the area, this place was amazing and all the staff were so helpful and really friendly! I'd highly recommend this gym to anyone. I miss you guys :( lol

Visit advantage fitness today for the first time and it was AWESOME!

The equipment is first class, the atmosphere is perfect and the staff are knowledgable and friendly. They even had the documentary film "Pumping Iron" on in reception! What a great bit of motivation to see when you walk in!

Great gym!

Unlike any other gym you’ve ever been too. Staff know what they’re talking about and are always happy to help. Equipment is second to none.

This place is AMAZING...if your serious about training, smashing goals and want to be around people who have bags of passion, knowledge and experience this is the only place you should be.. Atmosphere is unique and one of the kind!!! The kit and owner are one of a kind... Get involved and start making REAL progress!!

This is a brilliant gym, all the equipment has been well thought out to allow for a good range of movement and will help improve technique. Opening hours are really handy, especially for early morning sessions! I have nothing but praise for the very friendly and helpful staff. Well done Chris and the team! Cannot recommend this gym highly enough.

Only been with Advantage Fitness now for a few weeks, but can say I can see myself there long term! Buzzing atmosphere, motivating music, loads of kit and friendly advice always there when needed. I can also rate the active release therapy too. Onto my fourth session of injury recovery and movements and feeling great results. Chris knows his stuff! Highly recommended!!

Knowledgeable, Experienced and Passionate Team who are very supportive to everyone's goals! Always happy to offer some advice too! No gimmicks gym equipment to help me achieve my goals and results... plus spin classes for my HIIT training keeping cardio more interesting.. and what a studio it is! - What more could you want?

Much respect to the AF Team.. Keep up the good work!

Its not just a gym, there is so much more here than meets the eyes.



Dont let the bright colours fool you into thinking its a gimic. The colours are there to help you identify equipment for different muscle groups as well as being top equipment.



This gym has been kitted out better than first thought, I have been a few times now and struggling to think of something its missing.



If you want a top quality gym that has everything you want, need and more then this is the place for you.



Almost forgot to say about the staff and also the treatments and therapy available. Far too much to say for one small review. Just get down there and see for yourself!

In my opinion this is the best gym in Thatcham the equipment is fantastic, there is a great atmosphere and the staff are both friendly and helpful.

Im currently working away from home and needed a place to train, i found the gym easy to locate and park , simple to sign up and pay staff were helpful.

Gym is massive and has every piece of equipment you would ever need, everything was in great condition and clean cant fault the gym at all.

I've only joined a few weeks ago but everything there from the staff and the gym itself are fantastic always there if u need help in anyway. Would recommend to anyone who is interested in joining a gym

I recently had Therapy from Chris as my shoulder was injured and felt weak and ached all the time, I had 10 sessions over a period of 6 weeks with some muscle release therapy and some work in the gym.

My shoulder is spot on now so I can start training properly again. Highly recommend it if you've got an injury that won't shift

I haven't even worked out in the gym yet and already think the place is fantastic. The staff are seriously great, really decent bunch and you can see how much care they take of the gym.



Would recommend to anyone, you don't even need to have used the equipment to tell the quality, that's how good this place is!

Great gym, had no hesitation in joining up. Genuine trainers who are really interested in your development at the gym. Been a member of a few gyms and I can say I have never been made to feel so welcome. Equipment is top quality, instructors are first class.

Friendly and expert staff plus top-end equipment; even most strength/physique specialists can do everything they need to here. Everything is spot on, right down to the choice of barbells. There are no other gyms like it.

Finally a gym what the area needs!! Really lovely easy going people who work there, all with their own individual specialist areas. Can tell they all have a passion for fitness, and know what they are talking about. Would recommend to any friend!! Thank you Chris and the team!

Being a gym owner I know how hard it is to run a good gym and this is a good gym, great kit, super clean, good music, plenty of weight, well laid out, everyone made me welcome and on my days off I'll be training here again great job Chris and co

Amazing gym that is well laid out with awesome equipment, which is cleverly colour coded according to the part of the body that it works. Everybody that works there is incredibly helpful and knowledgable as to how you can best achieve your gym based goals. Always a good atmosphere.

I'm not normally comfortable in gyms and normally feel a bit lost but here I feel at home.

After years of training at a few different gyms this one changed my outlook at body transformation completely.. I am seeing strength gains by the week whilst dropping body fat but more importantly doing it with alot less effort and sacrifice then i have believed to be essential over the years. I still have a pint and pizza whilst watching football and have a 'normal' dinner with the wife and kids but just sticking to some simple parameters and putting effort in the right places has taken me a long way in a short time.