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AP-Function- Personal Trainer, Ross health and fitness,, Ross on Wye (2026)

26/05/2026

Sore knees don’t have to become your normal 👣

One of the most underrated exercises I recommend to clients with sore knees, especially older clients?
Walking backwards.

Simple. Effective. Low impact.
And surprisingly powerful for building stronger, healthier knees.

Benefits include:
✅ Stronger quads
✅ Better knee support and stability
✅ Improved balance and coordination
✅ More resilient joints
✅ Conditioning without high impact stress

It’s widely used in rehab, athletic performance, and hybrid training because it strengthens the legs in a completely different way.

Try this:
➡️ 2–5 minutes
➡️ Slow and controlled
➡️ Gentle incline, progressing to incline hill
➡️ Focus on posture and smooth movement

Sometimes the basics deliver the biggest results 💥

If you want help moving better, getting stronger, and feeling fitter, drop me a message — I’m currently offering FREE consultations.

AP-Function — We don’t grow old… we live life ♥️

21/05/2026

Fuel Your Body, Feed Your Soul ✨
Perfect as a powerhouse breakfast or a nourishing afternoon treat to beat the 3 PM slump! 🥣🍌
This plate is packed with incredible health benefits designed to keep your energy high and your body thriving, utilizing a clever mix of hot and cold textures:
Homemade Banana Bread: Eat it fresh, or slice and freeze it for a quick, instant snack. Toasting or pan-frying a slice straight from the freezer creates a warm, crisp base while letting you enjoy a whole-food treat with zero hidden preservatives.
Cold Leftover Porridge: Using yesterday’s oats straight from the fridge gives you a cooling, creamy layer of prebiotic-rich resistant starch, which is fantastic for gut health and offers steady, slow-release energy.
Full-Fat Greek Yogurt: Keeps you full for hours, aids vitamin absorption, and delivers a massive hit of protein to support muscle recovery.
Chopped Dates & Pistachios: Dates offer a natural, fiber-rich energy boost, while pistachios add a satisfying crunch packed with plant protein and antioxidants.
Cinnamon & Local Honey: A dusting of cinnamon helps stabilize blood sugar, while local honey provides a natural, antioxidant-rich sweetness.
Fitness and wellbeing are about giving your body high-quality, whole-food fuel to thrive and crush your goals.
What’s fueling you today? 💪

21/05/2026

Fuel Your Body, Feed Your Soul ✨
Perfect as a powerhouse breakfast or a nourishing afternoon treat to beat the 3 PM slump! 🥣🍌
This plate is packed with incredible health benefits designed to keep your energy high and your body thriving, utilizing a clever mix of hot and cold textures:
Homemade Banana Bread: Eat it fresh, or slice and freeze it for a quick, instant snack. Toasting or pan-frying a slice straight from the freezer creates a warm, crisp base while letting you enjoy a whole-food treat with zero hidden preservatives.
Cold Leftover Porridge: Using yesterday’s oats straight from the fridge gives you a cooling, creamy layer of prebiotic-rich resistant starch, which is fantastic for gut health and offers steady, slow-release energy.
Full-Fat Greek Yogurt: Keeps you full for hours, aids vitamin absorption, and delivers a massive hit of protein to support muscle recovery.
Chopped Dates & Pistachios: Dates offer a natural, fiber-rich energy boost, while pistachios add a satisfying crunch packed with plant protein and antioxidants.
Cinnamon & Local Honey: A dusting of cinnamon helps stabilize blood sugar, while local honey provides a natural, antioxidant-rich sweetness.
Fitness and wellbeing are about giving your body high-quality, whole-food fuel to thrive and crush your goals.
What’s fueling you today? 💪

20/05/2026

Verdict on Puma HYROX Velocity Nitro 4 trainers during a strength & explosive session 👟
First impressions… pretty good.
You can definitely feel the difference on the runs — light, responsive, and the grip felt solid throughout. They handled the change between running and gym work better than I expected too.
As an all-round hybrid trainer, I’m genuinely impressed so far.
That being said… I still think I prefer my UA Reign 6 for pure gym sessions and heavier strength work. They just feel a bit more planted.
Overall? Very solid first session in these 👌

14/05/2026

What’s YOUR non-negotiable for self-care? 👇
Do you have one?�Or maybe you have many?
I certainly do. And since I made the decision to take responsibility for my wellbeing, my mental, physical, and spiritual health has become almost unrecognisable from my old self… in the best possible way 😂
At the very top of my list is how I fuel my body.�For me, nutrition comes before everything else because I truly believe it supports every aspect of our lives.
I do my best to avoid heavily processed foods and focus on whole, natural nutrition.�That doesn’t mean calorie counting, restricting myself, or eating boring meals…
I wholeheartedly believe the human body is phenomenal. Given the right fuel and environment, it can support us in living a long, healthy, fulfilling life.
The changes I’ve personally experienced have been incredible:
✅ Mental health improved massively�✅ Energy levels I hadn’t felt since being a teenager�✅ Stronger and more mobile than I was in my 20s�✅ My immune system feels stronger than ever�✅ Better connection with what my body is telling me�✅ No longer reliant on medication
Six years ago, I genuinely believed I had less than 10 years left to live… and truthfully, back then I’d accepted that.
Now?�Because of the daily non-negotiables I’ve committed to, I truly believe I’ll stay fit, healthy, and active well into my 90s… probably beyond.
Maybe it’s time to reassess your own non-negotiables ❤️
I’m currently offering FREE consultations.
Remember — you’re not just getting a PT.�My whole ethos is about your overall wellbeing and helping you become the strongest, healthiest, happiest version of yourself 💪

Chicken Broth.
Greek Salad.
Harissa Marinated Lamb With Roast Asparagus.
Roast chicken.
Meat Pie.
Vanilla Ice cream.
Sweet Treats.
Gratin dauphinois.
Ratatouille.
Spicy Ketchup.
Chicken & Lentil Curry, Nan Bread.

08/05/2026

It’s about progression. Be better today than you were yesterday ♥️

One of my go-to machines: Assisted Dips 🦾

This isn’t just for beginners — it’s a staple at every level. The adjustable support lets you move through a full range, build proper strength, and actually own the movement over time.

🚀 Why it works:• Big tricep builder• Hits chest and shoulders too• Forces core control to stay stable• High return when you’re short on time

It’s simple: control the movement, reduce the assistance, get stronger.

At AP-Function, the focus is strength and mobility that carries over into real life — not just the gym.

What you get:✅ Functional strength & mobility✅ Mental health-focused training✅ Sustainable habits that stick✅ Real-world nutrition support

Stop overthinking. Start moving.

Ready to start? Drop me a message for a FREE consultation.

05/05/2026

🍉 Watermelon + Celtic Salt: The Ultimate Hydration Hack 🧂
Forget sugary sports drinks! If you’re looking for a natural way to refuel, try sprinkling a little Celtic Sea Salt on your fresh watermelon.
Here’s why it’s a game-changer:
• Cellular Hydration: Watermelon is 92% water, but the sodium and trace minerals in Celtic salt help "drive" that water into your cells rather than just sitting in your stomach.
• Mineral Boost: Unlike table salt, Celtic salt contains 80+ trace minerals (like magnesium and potassium) that support muscle recovery and energy.
• Beat the Cramps: The combination of L-citrulline in the melon and electrolytes in the salt is perfect for preventing post-workout soreness.
• Better Flavor: Salt actually suppresses bitterness and makes the melon taste even sweeter!
Pro-Tip: Blend them together with a squeeze of lime for the perfect "Adrenal Mocktail" to beat the afternoon slump. 🧊✨

02/05/2026

Skip the Saturday night takeaway and fuel your body properly 💪

Roast Aubergine, Cannellini Bean & Feta SaladWith Marinated Chicken Thigh & Roast Sweet Potato

Ingredients:

1kg chicken thighs or legs

1 large sweet potato (quartered)

1 aubergine (chopped)

1 red onion, peppers, tomatoes

Cannellini beans (cooked)

Feta cheese

Fresh parsley, thyme

Capers, white wine

Chicken Marinade:Garlic, ginger, chilli flakes, lemon zest & juice, cumin, paprika, oregano, olive oil, Celtic salt & pepper

Method:1️⃣ Marinate chicken for at least 2 hours2️⃣ Roast chicken with sweet potato (covered) at 180°C for 40 mins, then uncover and cook another 15 mins3️⃣ Rest chicken for 10–15 mins before serving4️⃣ Roast aubergine for 10–15 mins, then add onion, peppers, tomatoes & thyme and roast another 10 mins5️⃣ Add a splash of white wine, capers, cannellini beans & chicken juices, cook for 8 mins6️⃣ Finish with feta & fresh parsley

Simple. Nutritious. Affordable. Feeds 4 easily.

Your body will thank you… and so will your pocket 👊

02/05/2026

Skip the Saturday night takeaway and fuel your body properly 💪

Roast Aubergine, Cannellini Bean & Feta SaladWith Marinated Chicken Thigh & Roast Sweet Potato

Ingredients:

1kg chicken thighs or legs

1 large sweet potato (quartered)

1 aubergine (chopped)

1 red onion, peppers, tomatoes

Cannellini beans (cooked)

Feta cheese

Fresh parsley, thyme

Capers, white wine

Chicken Marinade:Garlic, ginger, chilli flakes, lemon zest & juice, cumin, paprika, oregano, olive oil, Celtic salt & pepper

Method:1️⃣ Marinate chicken for at least 2 hours2️⃣ Roast chicken with sweet potato (covered) at 180°C for 40 mins, then uncover and cook another 15 mins3️⃣ Rest chicken for 10–15 mins before serving4️⃣ Roast aubergine for 10–15 mins, then add onion, peppers, tomatoes & thyme and roast another 10 mins5️⃣ Add a splash of white wine, capers, cannellini beans & chicken juices, cook for 8 mins6️⃣ Finish with feta & fresh parsley

Simple. Nutritious. Affordable. Feeds 4 easily.

Your body will thank you… and so will your pocket 👊

30/04/2026

Great afternoon, giving a talk at Forest Sports Education. Students were very engaging and enthusiastic.. A beautiful experience ♥️

AP-Function- Personal Trainer

26/05/2026

21/05/2026

21/05/2026

20/05/2026

14/05/2026

08/05/2026

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02/05/2026

30/04/2026

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