BECOME
STRONGER

INTRO

AOD Fitness is a team of coaches who provide 1 to 1 coaching for CrossFit athletes. We use a combination of tried and tested training principles and applied sciences of training and performance to deliver results to our athletes.

Performance, Development and Gratification are at the core of everything we do to help our athletes to exceed their ambitions and more.

All of our coaches have a level of higher education, continued professional development and experience at a high level of competition. They have been carefully selected and are true masters of their craft and are always learning and looking to progress the science of CrossFit training, coaching and programming.

Our Services

ONLINE
COACHING

PERSONAL
TRAINING

TESTIMONIALS

CrossFit workouts and programming

OWEN ROBERTS

“I’ve been working with AOD 5 months, I have PB’d my front squat by 5kg and have decreased my 5k row from 18:10 to 17:43”

READ FULL TESTIMONIAL

Crossfit Programming

Helen Nutter

“We have regular feedback to highlight areas for improvement which help me focus on the process of building to peak seasons.”

READ FULL TESTIMONIAL

socials

aod_fitness

Big and belated CONGRATS to @joshgreenfield_ who c

Big and belated CONGRATS to @joshgreenfield_ who climbed the podium to finish 2nd @talisman.wars the week before last!

SWIPE ➡️ to see what Josh has to say about working with Adam on the Semi-Bespoke Coaching service!

🤩🤩🤩

For more info on Nutrition, Semi-Bespoke or Bespoke programming use the link in our bio to book a call! 😊📲

Happy humpday insta!
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#crossfit #fitness #workout #gym #fitfam #bodybuilding #fit #training #weightlifting #motivation #fitnessmotivation #wod #gymlife #health #strength #yoga #strong #fitspo #powerlifting #muscle #gains #weightloss #squats #healthylifestyle #healthy #girlswholift #exercise

FRIDAY FACTS ARE BACK ➡️🤓 In the sport of

FRIDAY FACTS ARE BACK ➡️🤓

In the sport of fitness, optimal body composition can provide a clear competitive advantage. In many sports athletes endeavour to improve their strength/weight ratio, locomotive efficiency or aesthetic appearance.

How an athlete can go about changing their body composition without hindering performance should be of the upmost importance. After all, losing weight doesn’t mean losing fat.

Your total daily energy expenditure (TDEE) is comprised of:

🔹Basal Metabolic Rate (BMR) **≈ 70%**
🔹Non-Exercise thermogenesis **≈ 15%**
🔹Thermal Effect of Food (TEF) **≈ 10%**
🔹Exercise Activity Thermogenesis **≈5% (**likely much higher for athletes**)**

So here are a few considerations when looking at the above:

1️⃣ There are plenty of other factors influencing weight loss other than how much exercise you’re doing. Athletes who currently train 5-8 time may not want to increase EA.

2️⃣ Any changes to your BMR could drastically alter your total TDEE (since it makes up nearly 70%) - the most common example being after long periods of an over aggressive calorie deficit which results in easier weight regain due to metabolic adaptation (MA).

Most weight loss studies show 60-70% of weight lost is fat mass (FM) and 30-40% is lean body mass (LBM). Increasing protein intake and exercising (specifically resistance training) can shift this more towards 80-85% FM and 15-20% LBM lost.

➡️➡️➡️ SWIPE for studies!

The data from this study shows how imperative it is for anyone wanting to lose weight to be aware of how much protein they consume daily, and consider ways in which to alter their TDEE without simply increasing EA, which especially for athletes, could be hard to manage.

💡NB: This data is great, but unless the diet intervention is one that accommodates your social and or psychological well-being, your chances of staying adherent are much lower.

PMID: 16046715
PMCID: [PMC4236233]
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#bodybuilding #fit #training #weightlifting #motivation #fitnessmotivation #wod #gymlife #health #strength #yoga #strong #fitspo #powerlifting #muscle #gains #weightloss #squats #healthylifestyle #healthy #girlswholift #exercise

What a turnout from our awesome athletes @strength

What a turnout from our awesome athletes @strengthindepthuk at the weekend! 🤩

Congratulations to all athletes who competed across the Semi-Finals, Masters and Community Cup divisions. It was so exciting to see all of your hard work in training show on the competition floor!

Notable mentions to @ben.wadham and team who finished 7th in the Elite Team Semi-Finals, and to Teams @crossfitcm2, @southernquarter_, @crossfit_direwolf and @crossfitcamberley all finishing inside of the top 10 in the Community Cup!

@rosswhitney11
@ben.wadham
@lexthomasson
@peaky__fit
@josie.winfield
@joshgreenfield_
@fiitwithmeg

Next up, @frenchthrowdown - looking forward to seeing many of our athletes compete in France! 🇫🇷
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#crossfit #fitness #workout #gym #fitfam #bodybuilding #fit #training #weightlifting #motivation #fitnessmotivation #wod #gymlife #health #strength #yoga #strong #fitspo #powerlifting #muscle #gains #weightloss #squats #healthylifestyle #healthy #girlswholift #exercise

FRIDAY FACTS 🤓🔥 Vitamin D is a fat soluble

FRIDAY FACTS 🤓🔥

Vitamin D is a fat soluble nutrient that can be found in oily fish and eggs. We produce a lot of Vitamin D naturally by absorbing sunlight onto our skin. But there are plenty of reasons to potentially supplement Vitamin D (especially in winter or countries where sunlight hours are low).

➡️ Vitamin D is associated with a range of health benefits, including improved immune system health, bone health and wellbeing. There is also a small body of evidence to suggest it may reduce the risk of cancer mortality and diabetes.

➡️ Swipe to the end to see information on trials run with a total of 11,321 participants that found “Vitamin D supplementation reduced the risk of ARI (Acute Respiratory Infection) among all participants.” Further analysis revealed these protective effects were seen in individuals receiving daily or weekly Vitamin D without additional bolus doses. PMCID: PMC6369419.

The Recommended Daily Allowance for vitamin D is set at 400-800 IU/day however, studies have shown that for most adults this should be more in the range of 1000-2000 IU.

Vitamin D3 is recommended over D2 as D3 has been shown to raise blood levels more effectively.

Vitamin D should be taken daily, with meals or a source of fat to maximise bioavailability.

Want to know more about other supplements?
Drop us a message to let us know which! 📩
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#crossfit #fitness #workout #gym #fitfam #bodybuilding #fit #training #weightlifting #motivation #fitnessmotivation #wod #gymlife #health #strength #yoga #strong #fitspo #powerlifting #muscle #gains #weightloss #squats #healthylifestyle #healthy #girlswholift #exercise

SWIPE ➡️ for the most awesome feedback about S

SWIPE ➡️ for the most awesome feedback about Semi-Bespoke coaching from @ciz_89 💚

Ciara’s progress over the past 8 months has been incredible, with her gymnastic and movement capacity going from strength to strength.

As well as the base AOD Athlete sessions that form the baseline of our Semi-Bespoke Coaching service, Ciara’s coach @harrykean has added in tailored movement work and bespoke pieces of capacity work to supplement Ciara’s programme, to add a focus on limiting areas of her game.

Combine this programme, Ciara’s hard work and a monthly check-in to hold accountability to yourself and your coach, and this team are onto a winner!

Want to know more about our Semi-Bespoke Coaching?

Book a free call using the link in our bio @aod_fitness 📲

#AODbaby
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#crossfit #fitness #workout #gym #fitfam #bodybuilding #fit #training #weightlifting #motivation #fitnessmotivation #wod #gymlife #health #strength #yoga #strong #fitspo #powerlifting #muscle #gains #weightloss #squats #healthylifestyle #healthy #girlswholift #exercise

Only 20 spots available for our next Training Camp

Only 20 spots available for our next Training Camp 18/19th June! 😉

Sign up using the link in our bio @aod_fitness 📲

Swipe to see some snippets of our last camp @blueprint_training_worcester ➡️

One of the best parts about our camps is that our athlete community comes together to train and experience in-person coaching where we work mostly remotely.

It is an opportunity to get to know your coaches and peers in a way that deepens your sense of accountability and increases motivation when considering your performance goals.

Grab your spot now @aod_fitness ⬅️

Can’t wait to see you there 🤩

P.S. as well as workshops on bar muscle up, split jerk, machine capacity, mindset and more, every attendee will get some @thedefiantco stash 😎🔥

#BecomeStronger
#TrainSmarter
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#crossfit #fitness #workout #gym #fitfam #bodybuilding #fit #training #weightlifting #motivation #fitnessmotivation #wod #gymlife #health #strength #yoga #strong #fitspo #powerlifting #muscle #gains #weightloss #squats #healthylifestyle #healthy #girlswholift #exercise

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