Had two online check ins this week. Both trying to lose body fat. Both said they’re skipping Easter eggs this […]

Over the years, we’ve sat down with a lot of people in consultations. And whenever we mention the 12 week

Over the years as a personal trainer, I’ve lost count of how many times I’ve heard some version of: “I

Last week I heard it again. “Chicken and potatoes every day? I couldn’t live like that.” Said while holding a

This week you probably felt it. That first bit of sun. Jacket off. Sleeves rolled up. Sitting outside for the

A mate of mine works in IT. Every problem gets the same answer. “Have you tried turning it off and

A while back I read about a company that replaced most of its customer support team with an AI chatbot.

Last weekend me and my dad had a little city break. Nothing fancy. Just wandering around, eating well, a couple

Over the years, I’ve had the same conversations on repeat. Someone finds out I run a personal training company. Or

A little thank you In 2025, for every new member who joined us across all eight Transformation HQ locations, we donated £1

A couple of positions came up this week. Nothing urgent. Nothing forced. Just the usual gaps that appear as things

I got an email from Aldi last week. High protein everything. Pancakes. Bagels. Granola. Desserts. Ready meals. All stamped with

We’re about to flip into February. And every year, like clockwork, this is when people start falling out with the

Yesterday afternoon I had a couple of hours to kill before the game. So I did what plenty of football

One day last week, I opened a cupboard at home and just stood there. Old paperwork. Random cables. Clothes I

I was in Tesco early again last weekend. Quiet. Half asleep. Nobody blocking the aisles. And there they were. Still

January 2nd always exposes people. We once opened a Transformation HQ gym on a Monday in early January. It landed

This email will not be for most people reading it. If you are here purely to train, get fitter, and

Yesterday morning I had three messages before 9am. All versions of the same thing. “Scales are up.” “Feel crap.” “I’ve

I find this the hardest week of the year to write a blog. Yesterday I was on a train that

I was in the office all day yesterday with the trainers and head coaches. Good day. Productive. A lot of

According to a 2025 UK survey, around 81 percent of Brits plan to go out over Christmas as much or

I checked in with an online client this week. She has started properly tracking again for the first time in

I bumped into a member I had not seen in ages last week. He walked into the gym looking like

Black Friday has absolutely taken over my phone today. I’ve had so many notifications I thought my screen was going

something funny happened. Last week I walked into one of the gyms and it was busier than January. Middle of

Someone messaged me last night saying they had already smashed a box of mince pies, grabbed a tin of Heroes

I had a client once called Sarah. Lovely woman. Worked hard. Trained hard. Cooked everything from scratch. And every week

As you well know, the clocks went back this weekend and, as usual, chaos followed. My phone handled it like

Years ago, when me and Carl first started Transformation HQ, we were sat in a little office above Buxton HQ,

You wouldn’t believe how many conversations I’ve had that start the same way. “Ryan, I’ve done everything right… but the

Before Zoom and home meetings became common, we held our in-house 12-week shoot meetings in person. Proper crowd. Packed gym.

Had a message a lad the other day proper stressed. He was away on holiday, hadn’t tracked his food for

I can’t go anywhere these days without bumping into members. Some I’ve trained in the past, and some I’ve never

Last week i bumped into an old friend at an event. We hadn’t seen each other in years. After the

Every consultation goes the same way. We’ll sit down, have a chat about goals, training, nutrition, and at some point,

I was sat going through my notes for one of our Personal Trainer qualification webinars, and I had to laugh.

I saw a clip on socials the other day. One of those old Biggest Loser episodes. Bloke on a treadmill, sweating buckets.

Yesterday, as most will be aware, that national alarm went off… loud, dramatic, and over in ten seconds. Phones buzzing,

I was on a flight this week. Delayed, cramped, some bloke trying to shove a suitcase the size of a

Most people are going to sack it off now till after Christmas. That’s not me being harsh. That’s just what

The other day I was in Boots. Guy in front of me asked the pharmacist about fat burners. Wanted to

Was in Tesco the other week, loading my usual bits onto the belt. Eggs. Chicken. Rice. Greek yoghurt. A load

Most people reckon they’re eating “about right.” Until they find out they’re not. We see it all the time at

The other day someone told me they felt broken. Not ill. Not injured. Just completely done in. Said their brain

So recently the UK Government spent about half a million quid trying to get people to eat better. They called

Someone told me the other day… “I’m just not into fitness.” Completely serious. Said it like she was talking about

Wrote this Sunday afternoon. Normally I do it Monday morning. Bit of a ritual, start the week strong, get a

Hey, thought I’d send this over. It’s just a few of the most common questions we get from people before

Straight from the coaches at Transformation HQ — no fluff, no faff, just the stuff you actually want to know.

We’ve had everyone come through our doors at Transformation HQ. From 16-year-olds still growing into their bodies, to 70-somethings who’ve

We’re in week 7 of the current Transformation HQ shoot. With members on our monthly membership who have decided it’s

I was on the bus last weekend heading to a pub quiz. Glanced up, and on the inside wall was

Was in Sainsbury’s last week, queuing up behind two lads talking about how they’re “trying to lose a bit of

Right, lets clear something up. You didn’t gain 7lbs of fat on holiday. I know the scales say you did.

I was in a one-to-one personal training session years ago. One of those easier-paced sessions where you’ve got time to

Was getting my steps in the other day while I was away. Just stretching the legs, nothing exciting. Then I

I buggered off on a last-minute trip this summer. Few days away. Bit of sun. No real plan. Just needed

Saw this young American singer on the telly the other day. Used to be energetic and bouncy, full of life.

this weekend that properly blew my head off. A brand-new Tesla delivered itself to the customer. Yes, literally from the factory

Lets not overthink it. If you’re hovering over the idea of skipping your training session today, this is your nudge

Some of our members have just wrapped up their 12-week shoot, and the same thing always comes up… “I thought

Had an online check-in this morning. She’s smashing the workouts, eating alright, but the scale weight’s stuck. Said she “reckons

Saw a clip online the other day. Bloke was doing 75 Hard for the third time. Two workouts a day. No carbs.

Right now, we’re focusing our efforts on a very specific group of people. Over the past few years, Transformation HQ

Next week, a few of our members are stepping in front of the camera. It will be the final week

When someone joins Transformation HQ and tells me they want to lose weight, more often than not, they proudly announce

Imagine this for a second: You’re not just someone who likes going to the gym. You’re someone who actually helps others transform.