You’re An Asshole

The Other Week I Was That D***head Who Drove Through  A Puddle And Soaked Two Innocent Bystanders!!

Now before you all get your pants in a twist and e-mail in and bad mouth me on Facebook, first give me two seconds to back track just a little. You see I didn’t do it intentially…

Oh, so that makes it ‘OK’ then you curse… you hate that guy!

What a douche!


But seriously, I actually never intended to soak those two people – in fact the whole experience left me feeling extremely remorceful for a good while afterwards.

Thing is that it was on a particularly miserable night. I was driving home (in the dark). The rain was lashing it down and visability wasn’t that great.

I was tired!

As I drove through my local surburban town on the final stretch of my journey home I came towards a couple walking the same way I was driving…..

they didn’t even see it coming!

Neither did I… and that’s what sort of vindicates me of being that A-hole, well at least a tiny bit.

As I drew level out of the corner of my eye I literally just saw this huge puddle by the kerbside

What happened next was absolutely unavoidable…

Despite my BEST efforts to swerve at the last minute (which incidentally made me look like I had actually aimed for that puddle and those two happless strangers) I hit the water at 30 mph…

I can still picture the force with which that water arced towards them, and even more so the way with which they tried to leap out of the way – it’s happened to me before and it’s not nice!

For a split second I genuinely thought about pulling in and apologising profusely.

But I didn’t think it would help!

Whichever way you looked at it I looked guilty as charged!

But I genuinely was mortified!


Over the next couple of days I tried to do a few good deeds (little things) like letting people out of side roads, something we should all try more by the way!

Gradually the guilt subsided.

It feels good to do good once in a while – just to help your fellow (wo)man. It really doesn’t take much time out of your day.

We’re all in so much of a rush these days.

Busy doing nothing and going Nowhere fast – stuck in traffic 24/7 (sometimes).

So why not give your fellow citizen a helping hand every now and again – don’t be that Asshole that never lets anyone out on the school run!

Yeah YOU…

You know who you are!

Give others a helping hand and instead of selfishly thinking about yourself ALL the damn time, try to work as a team.

So where the heck am I going with this..?

We all want the same thing (most of the time) – we’re all after a Result… whether that be getting to work on time, or Dropping 10 Lbs of Body Fat in the gym.

If we work together and support each other (not be a bunch of A-holes, in other words) we can get it done with less stress & more efficiently.. and in a more enjoyable way too!


Food for thought anyway on a Thursday morning!

Catch you on the flip side


ps Missed this ninja-style Blog from the other day – No problem

pps Want to discover how we can help YOU become more Awesome? <- it’s simple!


How To Get A Butt Like Nicki Minaj (Without The Implants)

I’ll let you into a little secret…

They ain’t real! 😉


No really, they’re not real – and being completely honest, unless you have the genetics of Wonder Woman you’ll struggle to replicate that shape just by hitting the gym and busting some moves!

However… luckily we’ve got a few tricks up our ample sleeves which might just help improve the shape of your bum, thighs and other problem areas, and the answer isn’t all that crazy!

But it will require a little work on your part!

Shock Horrow…. yes


Rome wasn’t built in a day after all!

But don’t take it from me, have a read what Guest Blogger and badass female Personal Trainer Laura Blease at SNS Training had to say about it!

And you can take this from me that this girl knows a thing or two about that bass!

True Story!

She not only talks the talk but she damn sure knows how to walk that walk too!… you’ll see!

Lots of very powerful but simple text to scan through plus some vids – it’s all gold!

There’s one catch of course…. there always is..

You won’t succeed in your quest for the perfect booty just by reading the Blog

Heck No!

You’ll have to get off your a$$ first and prepare to do battle with the celulite!

“You won’t get the backside you want, by sitting on the one you have”

The quote is a little corny perhaps, but it’s also very true! You really have to get ready to shift into the next gear if you’re truly going to make lasting changes that’ll lead to you gaining bags of confidence, stripping away 10+ pounds of stubborn fat and getting down to the buisness of sculpting that tight, pert butt!

This will mean making some nips and tucks to your diet as well – that’s CRUCIAL to your success!

So what are YOU waiting for?

It’s GO Time!

Look forward to connecting with you real soon!



ps shhhh Your Butt-Buster Journey Starts Here << Click

Don’t tell Everyone! 😉

Fire Your Commercial Gym

Ok so now I have your attention…

I spoke to you a few weeks back about getting what you pay for when it comes to taking your health and well being seriously!

‘Pay Cheap, Pay Twice’…. remember?

You can check the full blog here if you missed it! 🙂

For me (and no doubt many of you reading this) getting, and more importantly staying in kick-ass shape is probably pretty high up on the agenda, am I right….?

We all want it secretly, yet somehow we manage to hoodwink ourselves and tell everyone who will listen that we’re actually perfectly fine with the way things are at the minute!

We’ve all just had Christmas etc etc… it’s Winter and we need the extra warmth etc etc… sound familiar?

Anway, that’s not exactly the point but you get what i’m saying!

There’s always a problem with investing in a ‘cheap’ product…. well more than just the one problem..

For me the main one is that people rarely take action with any kind of urgency when paying a ridiculously low price for a gym…. some of the mass-procution outfits these days are practically giving you free memberships these days.

The result is that after the Honeymoon period has worn off in as little as 30 days, you start to show up less and less to the gym, and then you start to not show up at all.

BINGO! For the owners! They’ve hit pay dirt (gold mining analogy) – ergo they make truck loads of cash while you sit at home making excuses for why you didn’t go! They have a quiet gym and rake in the moolah while you tell all your mates how you’re taking it easy in case you peak too soon!

Now that does that scenario ring any bells?

Maybe it does, maybe it doesn’t but I can tell you this, i’ve seen the stats on this and they don’t make for a comfortable read!

So what do you do now?

Well can you remember what you did the last time you felt you were paying for a service but weren’t using it?

Maybe you subscribed to the Sport Channels on Sky and you just feel like you’re not using them now…. you get rid! Simple

You call them up and tell them you no longer use their services and now you’re off to check out the competition!

It’s that Simple!

Don’t let them keep their claws into you if you’re not going and you have no intention of going regularly… who’s that helping? It certainly isn’t you!

Fire them Today – Do it now!

I’m not here to sell you a spot in our gym – they’re actually not that easy to earn after all, and the price may make you do a double take!

That’s fine though, I know we’re not for everyone! But we do represent great value for your hard-earned $$

Food for thought on this cold Tuesday morning!

Have a good one!



The Power of The Glutes (Guest post by Strength Coach Laura Blease)


The world has suddenly gone crazy for shapely curvaceous glutes. Made famous by the likes of
Kim Kardashian, J-LO & Nicki Minaj every woman seems to want that hour glass silhouette & large
round glutes. However, you need not reach for those booty boosting pants as there is a much
longer lasting & effective solution.. You need to lift! As a trainer who has worked in a commercial
gym I have worked with many female clients wanting to ‘lose weight & tone up’ Their traditional
routine would be to perform an hour’s worth of cardio consisting of the rower, treadmill, cross
trainer & elliptical. Often left feeling deflated despite their efforts many would be left wondering how to achieve that honed, strong body they’ve always wanted yet afraid of the free weight area fearing they would ‘bulk up’ & add excessive muscle tissue losing their womanly shape.
If I have learnt anything over my time as a Personal Trainer it is this…The best thing a woman can
do for their body is to lift! Women will not become ‘bulky’, overdeveloped or masculine through
lifting weights- they will instead increase their BMR (basal metabolic rate- the measure of how
many calories we will burn at rest), shape their glutes, hamstrings & arms & alter their body composition reducing body fat & increasing ffm (fat free muscle).
I can remember a time when I would perform hours of cv dreaming of the perfect hour glass shape yet never knowing how to get there. Knowledge is power, education is everything & I wish that I knew then what I know now. If you want to create that bootylicious shape & look great in your favourite jeans you must make weight training your ally. Undoubtedly one of the greatest exercises for building strong developed glutes is the squat.

Developing muscles in your posterior chain the squat will hone & shape your glutes. This exercise
will leave you functionally strong & work pretty much every muscle group in your body. In order to
execute the squat you must stand with your feet approximately hip width apart & weight into your
heels. Queue your hips back & down driving your heels into the ground aiming for parallel depth
keeping your chest proud & shoulders back. Your hips should be in an anterior tilt position (imagine a bowl of water at the front of your hips & tipping the contents out as you sit back. Good mobility in your hips & calf will aid movement & depth so look to perform dynamic stretches in between sets as ‘active recovery’. Those who find it difficult performing this movement may want to try Box Squatting to recruit the correct muscle groups, increase stability & teach good form.

Hip Thrust

Made popular by Strength coach Bret Contreras the hip thrust is by far the most effective exercise to engage gluteal muscles & encourage muscular development. Executed by lying supine (face up) driving your heels into the ground & lifting hips up to create a bridge position. The progressions/variants for this exercise are as follows- feet elevated, shoulders elevated, single leg (can be paired with a single leg movement such as split squat), with a barbell, weighted with feet elevated or shoulders elevated. Varying the stimulus or quite simply switching up your workouts can work wonders for adding Glute size & strength.
When performing weighted the use of a sponge/foam pad is recommended by Glute Guru ‘Bret
Contreras’ he quotes “The glutes won’t fire as hard as possible if they detect pain. You need to
have the bar padding to get a better workout”.

Step Up

One of my favourite exercises for developing strong, round glutes. Ideally to increase Glute
activation get the leg straight with hip extended before you step up with opposing leg. Aim to stay
tall as you drive yourself onto the box/step & squeeze your shoulder blades together driving your
chest up. Can be performed body weight, single leg for additional gluteal ‘burn’ or with dumbbells/
a barbell on your back.

Good Morning

Known as a hip hinge exercise. You should be able to perform a Romanian Deadlift with very good
form & relative load before attempting this exercise. The good morning requires a strong core as to not let the weight dictate form & pattern of the movement. Use your Abdominals & back (squeezing the shoulder blades) to oppose the weight keeping our chest up, driving our hips back & engaging the hamstrings & gluteals to perform.

The future of female fitness is weight training. Learn to love the process, learn how to push your
body in ways never thought possible, reap the rewards that you deserve!

Strong is the New Skinny

Contact info

Tel: 07827997880



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Thank You Zach Even-Esh

Hey, Zoran here!

For the last 5 years (it’s our official 5th Birthday this Feb) S&P Co-Founder Sean Keefe and myself have been delivering extraordinary results with hundreds of our clients at our base on the ground floor in Meadow Mill, Stockport!

It’s been a Blast!

But i’m not here to tell you about our Unique Systems our Ninja training methods or our Unrivalled Atmosphere…. No!

I’m gonna tell you a short story (if you’ll let me) about how an Inspiration dude from the United States of America back in October of 2008 lit a fire underneath our butts and made us realise that we could (and should) leave the comfort of the corporate umbrella and strike out on our own to make our mark on the Fitness business!

On a bitterly cold October evening, Sean and I stepped off our Virgin Flight to Newark – we had arrived in the mother of all apples.

We stayed with a friend that night… I can tell you we barely slept a wink! Partly because the floor wasn’t all that comfy…. but mainly because we were hyped up to attend one of the early Underground Strength Certifications!

Some of you will know what i’m talking about before I even say the name…

This guy needs little or no introduction

zach even esh 1

The Man The Myth The Legend

The thing about Zach Even-Esh is that he radiates a sort of aura… it’s hard to explain really, but the guy is a machine!

A no BS-talking, friendly, warm, inspirational, motivational, CAN DO, don’t-give-me-that-crap kinda guy… just one badass hard working machine!

Just his smile and voice are infectious and i’m sure anyone that has had the pleasure of spending quality time in his company would definitely agree!

We had been following Zach on Youtube and the web for a little while before we decided to make the jump across the pond.

The intensity he brings to every aspect of his life is quite remarkable, and we could all learn a thing or two.

You can Never have too much Passion for something if you truly believe in it and Zach really exemplifies this

He just loves to Kick Ass – Period!

In his life and business there (probably) isn’t a harder working more genuine guy that loves to help his clients achieve Awesome results and lead better lives! If there is then I don’t know of one!

The bottom line for me is this…

If Zach hadn’t reached out to us from The Dirty Jersey (I cringe now with embarassment when I think how we asked for a double discount!) we might never have got S&P off the ground and I certainly wouldn’t be sat about in my pjs writing this 🙂

So ‘Thank You Zach Even-Esh’

I know i’ve probably said this before, but i’ve got no problem at all in repeating myself…


That’s about as deep and meaningful as i’m gonna get on a Thursday morning lol.

We will return to Jersey one day in the not too distant future and we will reconnect.

Maybe we’ll stop by and throw some weight about and train like savages… that would be pretty sweet!

We’ll swap stories and reminisce about that cold October USC Cert that (probably) changes the World for ever!

I’m joking of course, but seriously…. it changed ours, I know that much!

If you don’t know Zach or you don’t enjoy being motivated to do great things then his e-mails, blogs, videos and courses will NOT be for you… if you are easily offended then his stuff will NOT be for you!

I’ll save you the trouble of being disgruntled!

However, if you’re interested in Taking Action in improving your mindset and living a more fulfilled and prosperous life, I highly recommend you get signed up to Zachs e-mails at the very least!

FYI we have absolutely NO vested interest whatsoever and we’re not selling anything, merely spreading a little love about thhe big guy!

If you would like us to help kick-start your fitness regime with a ‘Bang’ in 2015 then i’ll drop a link in below for you to enter some details. We’re all about helping You be a better person and change your life by finally delivering the results you’ve always desired but maybe never quite managed to achieve!

If that sounds good then you know what to do 🙂

I’d better sign off now as my eldest will have to be up for school soon!

You take care and have a Great day this Thursday!

Catch ya later!


We would love to Help You Kick-start Your Nutrition/Fitness/Weight-loss Goals In 2015 Click to find out how <<==

We Are S&P – We Are A Gym Like No Other


Zoran here – Co-Founder & Strength Coach at S&P Gym, Stockport!

It’s been a while since we posted any video content on our Youtube Channel – so just in case you’ve been hiding under a rock for the last few years, here’s what we’ve been up to lately! Check it below 🙂

“But Zoran, this is just the same old shyt that you’ve been posting up for years of people kicking more A** than ever before and making a positive impact on their lives!”

Nothing new right – we’re not here to crow about how good our systems are or how much kit we have or our training methods…. none of that stuff matters really….

…..Unless you have an idea of where you are going!

This Case Study should better illustrate what I mean!

The facts don’t lie after all!

So really we’re genuinely not here to brag about how good we are, Seriously… you can make up your own mind on that one!

There’s a saying that goes something like this:

‘You can choose your friends, but you can’t choose your family’

At S&P we are a big family in many ways – everybody pulls together to Motivate and Inspire the next member to push the envelope every time we train.

We all strive for one thing…. RESULTS!

I can speak with 100% confidence that you want a specific result when you come to us… but it’s sometimes hard to uncover or admit that maybe things aren’t as rosey as you would like to believe!

That’s ‘OK’

We want to help You get one step closer to kicking mucho butt in 2015 – that’s our passion!

Lucky for You!

Have a Great Tuesday and we hope you enjoy our latest training compilation!

See you soon

Zoran & Sean @ #TeamSandP

We would love to Help You Kick-start Your Nutrition/Fitness/Weight-loss Goals In 2015 Click to find out how <<==

From Zoran.. Do You Need This

Hey, Zoran here!

How was your weekend?

Good I hope!

Feeling well rested and ready to attack Monday with avengeance? … Hope so!

It’s gonna be quick and painless this morning….

My computer needed a systems overhaul big time so i’ve been running security checks galore and now i’m up against it to throw out a message before the school run!

Atm i’m a 2.4 children family…. with a third on the way (I swore two was enough at one stage!) so I’m starting to wise up a little when it comes to organisation. This is something I used to suck at big time and I have to say i’m still faaaaar from perfect! lol…. i’ll get there though!

I was thinking to myself the other day, If I had just one gambit for the day/week/year what would it be?

We all live these sometimes crazy, manic lifestyles with kids, family, work, holidays etc… so how do we all cope? It’s a wonder sometimes with all the pesimism and negativeity we see all around us!

Sometimes the odds are stacking in a seemingly insurmountable way against us….

When faced with such problems I sometimes think back to the Blockbuster Movie 300!

I’m sure there are (probably) many inaccuracies in the telling of the story but the message behind the CGI is pretty Powerful!

Those guys just had an unshakable confidence in their ability to Kick Persian Ass!

They approached everything with a Do or Die attitude and I think we can all learn a great deal from them!

‘Live Your Life Like A Spartan’

I guess that would be it for me…. just pick the good bits of course!

Be about it and don’t take any shyt!

Hope you have a great one today!



We would love to Help You Kick-start Your Nutrition/Fitness/Weight-loss Goals In 2015 Click to find out how <<==