Fitness Coach Rob Quilliam

Fitness Coach Rob Quilliam

Comments

Rob has a way of making the training sessions enjoyable as well as helping you to work efficiently to your personal goal. He's a real professional and is never in a bad mood, lol. There's something for everyone: Group boot camp sessions, PT at a very good Gym and PT outside, closer to home for those of us who are a little less confident. I highly recommend working with Rob if you want to achieve your goals, he's very keen on health as well as fitness.
Hello, we make gym equipment. Take a look: www.tteka.com :)
Celebration Giveaway! 🎉
The Body Programme being rinsed as always! :D
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Want to be part of something more than a gym? Want that family feeling when you exercise? Want to make the gym a hobby and enjoyable rather than a chore? Well. If so.... You know we are ;)
The Body Programme has once again been well and truly smashed!
*Competition Winner*
Happy Monday folks! :D
Who's wants to punch themselves fit?! :P
Home Bargains 👍
I've been doing a training and nutrition programme with Rob Quilliam for the past month now! It's been amazing! Simple to follow and understand the app, Rob really did put so much effort and time into my gym routine and my food plan. I've loved having something to follow, he was so supportive and always there to answer any questions I had. Would highly recommend this to anyone who wants to start out with losing weight, becoming fitter or wanting to be healthy! Olympia health and fitness.

The best project you'll ever work on is you. Let's work on that project together and make it happen! I provide Personal Training, Small Group Training, Bootcamps, Group Nutritional and Weight Loss Management.

Please contact for more information.

Operating as usual

02/11/2021

Party time baby! 🕺 🎉 🍻

Party time baby! 🕺 🎉 🍻

02/11/2021

⚠ CHORLEY PRIVATE SET UP ⚠

I'm excited to announce that as of January, I'll be kitting out the private set up in Chorley 🏋️

On top of this, I'll be adding a bit more kit to the Birchwood set up to make it even more awesome than it already is! 😎

Want to get started on your 'New You' journey in January? Drop a message and let's get a plan in place for any of the THREE facilities below! 👌💪

⚠ CHORLEY PRIVATE SET UP ⚠

I'm excited to announce that as of January, I'll be kitting out the private set up in Chorley 🏋️

On top of this, I'll be adding a bit more kit to the Birchwood set up to make it even more awesome than it already is! 😎

Want to get started on your 'New You' journey in January? Drop a message and let's get a plan in place for any of the THREE facilities below! 👌💪

26/10/2021

Top effort @tommy.ridyard!

This lad goes about his business so so well when it comes to his training. Well deserved. Onwards and upwards my man! 👏

Top effort @tommy.ridyard!

This lad goes about his business so so well when it comes to his training. Well deserved. Onwards and upwards my man! 👏

18/10/2021

This is exactly why Winston stays outside during sessions... 😂

All I wanted to do was decompress my lower back and stretch out the hammies... Ended up on the end wrong end of a vicious corgi attack... 🦊 😂

14/10/2021

It really is THAT easy! 😇

It really is THAT easy! 😇

07/10/2021

🌟 Free to all PT clients 🌟

I've been working on a nutrition guide that is;

1) 100% honest and bu****it free
2) Easy to access
3) Easy to read
4) Easy to understand
5) As informative as it needs to be

Is it groundbreaking? No.
Is it a magic pill? No.
Is it effective? Yes.
Will it help you? 110% Yes!

I'll be passing this to clients over the next few days. Once I've got feedback and perfected it. It'll be going on sale for everyone to use 😎

P. S. I've read hundreds of nutrition guides over the years. This is different👌

🌟 Free to all PT clients 🌟

I've been working on a nutrition guide that is;

1) 100% honest and bu****it free
2) Easy to access
3) Easy to read
4) Easy to understand
5) As informative as it needs to be

Is it groundbreaking? No.
Is it a magic pill? No.
Is it effective? Yes.
Will it help you? 110% Yes!

I'll be passing this to clients over the next few days. Once I've got feedback and perfected it. It'll be going on sale for everyone to use 😎

P. S. I've read hundreds of nutrition guides over the years. This is different👌

Photos from Fitness Coach Rob Quilliam's post 20/09/2021

Bookings being taken for October 😎

Limited availability;
1) Outdoor Bootcamps
2) Private Gym
3) Chalk and Steel Gym

Interested in being your best self? Drop a message 😎

17/09/2021
14/09/2021

Do you feel like you can relate to this little fella? 🐼

If so... Get yourself down to Chalk and Steel and we'll show you how to not look like this fluffy, cute and cuddly little rascal when you're trying to use our kit! 🤣

Want to take it a step further and embark on the best lifestyle decision you'll ever make? 🤷‍♂️

Drop me a message to get started with 1-2-1, Couple PT and/or Bootcamps! 😎

Do you feel like you can relate to this little fella? 🐼

If so... Get yourself down to Chalk and Steel and we'll show you how to not look like this fluffy, cute and cuddly little rascal when you're trying to use our kit! 🤣

Want to take it a step further and embark on the best lifestyle decision you'll ever make? 🤷‍♂️

Drop me a message to get started with 1-2-1, Couple PT and/or Bootcamps! 😎

06/09/2021

Birchwood's longest standing Bootcamp now has a few spaces available! 🏃

Get fit, have fun and make friends! It's that simple! 🕺

Drop a message to get started! 😎

Birchwood's longest standing Bootcamp now has a few spaces available! 🏃

Get fit, have fun and make friends! It's that simple! 🕺

Drop a message to get started! 😎

01/09/2021

I haven't got the biggest or best physique by any means. 🤦‍♂️

However, I'd be lying if I said I wasn't impressed with the progress I've made lately. 🙏

I've ditched the heavy weights and started to emphasise time under tension with lighter weights and giant sets. The volume has absolutely sky rocketed! Slow to grow baby! 🏋️😎

I've always considered my shoulders to be my huge weak point in my physique from sports injuries and a lack of understanding on how to engage them properly in my earlier training days. I'm glad that is no longer the case! 💪

⚠ Limited PT spaces available. Message if you're interested! ⚠

I haven't got the biggest or best physique by any means. 🤦‍♂️

However, I'd be lying if I said I wasn't impressed with the progress I've made lately. 🙏

I've ditched the heavy weights and started to emphasise time under tension with lighter weights and giant sets. The volume has absolutely sky rocketed! Slow to grow baby! 🏋️😎

I've always considered my shoulders to be my huge weak point in my physique from sports injuries and a lack of understanding on how to engage them properly in my earlier training days. I'm glad that is no longer the case! 💪

⚠ Limited PT spaces available. Message if you're interested! ⚠

Photos from Fitness Coach Rob Quilliam's post 01/09/2021

I don't even know how this injury occurred. I just woke up with it one day on what was meant to be Leg day. All I know is that it's probably related to a previous knee tear a few years ago.

I haven't been able to even 1/4 Squat, walk up and down stairs or put any sort of tension through my right quad for 5 months without being in absolute agony.

I managed to start doing Prowler work and Jog for short periods of time but that's about it. Even then, it'd hurt by the end.

A viking horn; copious amounts of oil, suction cups, tiger balm and 49 acupuncture needles later... I can Squat, Lunge, Run and Jump!

Some say it's medicine. Some say it's science. I'm calling bu****it and calling Cass out for performing the art of Witchcraft! Legend!

Thank you!! 😍

Time to take it nice and easy to get these Quads growing again! 💪 🏋️

P. S. Got any injuries, issues, aches, pains? Maybe you're a masochistic f**k and just like pain... Get booked in!

24/08/2021

R**t folks! 😎

I've currently got 1 space available for up to 4 hours per week for 1-2-1/Couples PT 💪

Book now to avoid disappointment 👊

R**t folks! 😎

I've currently got 1 space available for up to 4 hours per week for 1-2-1/Couples PT 💪

Book now to avoid disappointment 👊

07/08/2021

🚨 Update for all Clients 🚨

As you all know by now, our Gemmie has Covid 😔

This means that I wont be available for sessions until the 13th of August due to self-isolating with her. 😷

My PCR test on Thursday came back negative. Meaning those of you who I had been in contact with up until Thursday lunchtime should be in the clear. 🙏

You will all be updated with a training plan for this week to continue your progress. I'll also provide you all with some more educational documents surrounding nutrition etc. 🍏

Big love to you all! Stay safe! ♥💕🤗

🚨 Update for all Clients 🚨

As you all know by now, our Gemmie has Covid 😔

This means that I wont be available for sessions until the 13th of August due to self-isolating with her. 😷

My PCR test on Thursday came back negative. Meaning those of you who I had been in contact with up until Thursday lunchtime should be in the clear. 🙏

You will all be updated with a training plan for this week to continue your progress. I'll also provide you all with some more educational documents surrounding nutrition etc. 🍏

Big love to you all! Stay safe! ♥💕🤗

02/08/2021

This is such a great sight to see 💕

If means the world to me knowing that I've had such positive feedback for what I've dedicated my entire life to!

It can be a bit deflating when you post content with the sole purpose of helping others, that ends up getting no response. Only for someone else to post the exact same content a few days later and gets thousands of likes and comments 🤦‍♂️ Fortunately, social media influence means absolutely f*ck all when it comes to helping people face to face. Which is how I like to work with my clients to help them! 🙏

Thank you to all who have contributed to my business with your custom and reviews over the years! It means the world! 😍 ♥ #blessed

This is such a great sight to see 💕

If means the world to me knowing that I've had such positive feedback for what I've dedicated my entire life to!

It can be a bit deflating when you post content with the sole purpose of helping others, that ends up getting no response. Only for someone else to post the exact same content a few days later and gets thousands of likes and comments 🤦‍♂️ Fortunately, social media influence means absolutely f*ck all when it comes to helping people face to face. Which is how I like to work with my clients to help them! 🙏

Thank you to all who have contributed to my business with your custom and reviews over the years! It means the world! 😍 ♥ #blessed

02/08/2021

Can't beat client programming and admin work with a coffee on a Monday morning 😎 ☀ ☕

#personaltraining #client #programming #admin #coffee #monday #fitness #nutrition

Can't beat client programming and admin work with a coffee on a Monday morning 😎 ☀ ☕

#personaltraining #client #programming #admin #coffee #monday #fitness #nutrition

29/07/2021

🎁🎊🤗💕
#sharingiscaring
#free

🎁🎊🤗💕
#sharingiscaring
#free

27/07/2021

I might not have the widest, thickest, strongest, leanest or most aesthetically appealing back in the world... One thing I do know? I absolutely F'IN love training it to keep it strong and healthy! 💕

For years I've suffered with back injuries (mainly lower) from a combination of overuse and sports injuries 💀

The posterior chain isn't considered a 'mirror muscle' so all the muscles that come together to make it up, are easily overlooked 🤦‍♂️

Ask any of my 1-2-1 clients what my emphasis is for every warm up and I can guarantee they'll say 'he doesn't stop banging on about posterior engagement etc.' 😅

P. S. I could probably do with trying to get someone to take these photos for me because trying to pose on video and get capture the right angle at the right moment is hard asf. Then trying to screenshot the right moment on said video is even more of a ballache 😂 🤦‍♂️

I might not have the widest, thickest, strongest, leanest or most aesthetically appealing back in the world... One thing I do know? I absolutely F'IN love training it to keep it strong and healthy! 💕

For years I've suffered with back injuries (mainly lower) from a combination of overuse and sports injuries 💀

The posterior chain isn't considered a 'mirror muscle' so all the muscles that come together to make it up, are easily overlooked 🤦‍♂️

Ask any of my 1-2-1 clients what my emphasis is for every warm up and I can guarantee they'll say 'he doesn't stop banging on about posterior engagement etc.' 😅

P. S. I could probably do with trying to get someone to take these photos for me because trying to pose on video and get capture the right angle at the right moment is hard asf. Then trying to screenshot the right moment on said video is even more of a ballache 😂 🤦‍♂️

23/07/2021

Anyone else love getting new gym gear?
Can't wait to try out these beauties! 🔥

@therock @underarmour @projectrock

Anyone else love getting new gym gear?
Can't wait to try out these beauties! 🔥

@therock @underarmour @projectrock

29/06/2021

Great work by @_lisatinkler in her first 1-to-1 session today and managing to get her Rack Pulls to this standard so early on! 🏆

A few tweaks here and there that will come with practice and we're looking at some serious progress being made! 👏

Perfect practice makes perfect! 😎💪

24/06/2021

So I've been using an app lately that tracks your movement pattern when you train to ensure technique is solid.

Can't wait to get using it during client sessions! 😍

-

I've opened up a couple mid-morning slots Thursday and Friday morning folks. If this tickles your fancy... Hit me up 😎

15/06/2021

Sharing is caring folks 💕
#HitThatShareButton 🙏

Sharing is caring folks 💕
#HitThatShareButton 🙏

20/05/2021

Power-Building has never failed me... That trend continues! 🤩

Here's an example of how my 1 Rep Max (1RM) numbers have changed from a Powerlifting perspective...

Deadlift:
April 12th: 160kg
Current: 200kg
Target: 240kg

Bench:
April 12th: 100kg
Current: 125kg
Target: 150kg

Bodyweight:
April 12th: 93.5kg.
Current: 92kg
Target: 88kg

My bodyweight is down a few pounds but my overall strength has increased. Even if I was to stay at my current numbers, as my bodyweight drops, my pound for pound strength increases. Pretty sick right? 😎

Interested in learning how to Powerbuild? I've got 1x 1-to-1 Coaching space left up to 3 hours per week. Once it's gone, it's gone folks! 💪

Power-Building has never failed me... That trend continues! 🤩

Here's an example of how my 1 Rep Max (1RM) numbers have changed from a Powerlifting perspective...

Deadlift:
April 12th: 160kg
Current: 200kg
Target: 240kg

Bench:
April 12th: 100kg
Current: 125kg
Target: 150kg

Bodyweight:
April 12th: 93.5kg.
Current: 92kg
Target: 88kg

My bodyweight is down a few pounds but my overall strength has increased. Even if I was to stay at my current numbers, as my bodyweight drops, my pound for pound strength increases. Pretty sick right? 😎

Interested in learning how to Powerbuild? I've got 1x 1-to-1 Coaching space left up to 3 hours per week. Once it's gone, it's gone folks! 💪

19/05/2021

Macronutrients made easy... You're welcome 😘 💕

Macronutrients made easy... You're welcome 😘 💕

15/05/2021

Not sure how to caption this to be honest 🤔 #bootcamp

Not sure how to caption this to be honest 🤔 #bootcamp

20/04/2021

Things have been going at full throttle since the reopening of Gyms and Bootcamp being back in full swing.

I've revised the diary and can announce that I will have more availability for 1-to-1, 2-on-1 or Small Group Coaching sessions starting May onwards 🎉

Book now and let's get working towards a better you! 👊

Things have been going at full throttle since the reopening of Gyms and Bootcamp being back in full swing.

I've revised the diary and can announce that I will have more availability for 1-to-1, 2-on-1 or Small Group Coaching sessions starting May onwards 🎉

Book now and let's get working towards a better you! 👊

19/04/2021

The calluses are making a return 😬

As useful as they are for Deadlifts, there's no excuse to let them get scruffy. Just file 'em down once or twice a week and moisturise your hands daily.

Tough for the liftin'... soft for the lovin'... 😂

Today's Pull session:

5x2 Deadlift +3 Full KB Swings (Max Power!)
-
3x6 Panda Pulls
-
3x Double Drop Set Chin Ups
-
3x10-15 Hyperextensions
-
5x50m Farmer's Walk

The calluses are making a return 😬

As useful as they are for Deadlifts, there's no excuse to let them get scruffy. Just file 'em down once or twice a week and moisturise your hands daily.

Tough for the liftin'... soft for the lovin'... 😂

Today's Pull session:

5x2 Deadlift +3 Full KB Swings (Max Power!)
-
3x6 Panda Pulls
-
3x Double Drop Set Chin Ups
-
3x10-15 Hyperextensions
-
5x50m Farmer's Walk

15/04/2021

I've been hyped asf this week now that gyms are open again 🤩

As planned... I'm back on the Power-Building (a combination of Powerlifting and Bodybuilding). 3 Days Powerlifting followed by 3 Days Bodybuilding.

Unfortunately, for some reason completely unknown to myself. I woke up with a stupidly painful right knee a couple weeks back. No idea how or why it happened. It was due to be Leg Day that day too so I hadn't even used my legs for a few days other than walk and stretch. Probably need to get that checked out 😅

Anyway... I'm limited to isolation exercises and the WattBike for my Leg Days. I'm following some Pro Rugby player programme on it that I come across. Which definitely isn't a bad thing as it means I can get Legs and Cardio in at the same time 😎

Here's a sneak peak at my current routine.

Monday: Heavy Pull, Rower
Tuesday: Heavy Push, Abs
Wednesday: Leg isolation and WattBike
Thursday: Back and Shoulders
Friday: Leg isolation and WattBike
Saturday: Chest and Arms
Sunday: 2-4 hour walk with Gem and Winston 🚶👩🏼🦊

Fancy giving it a go? Message me and I'll send it all over based on your training level. Be warned... Power-Building yields amazing results but it is far from easy!

*p.s. for those eagle eyed readers, the photo is an old one 👀

I've been hyped asf this week now that gyms are open again 🤩

As planned... I'm back on the Power-Building (a combination of Powerlifting and Bodybuilding). 3 Days Powerlifting followed by 3 Days Bodybuilding.

Unfortunately, for some reason completely unknown to myself. I woke up with a stupidly painful right knee a couple weeks back. No idea how or why it happened. It was due to be Leg Day that day too so I hadn't even used my legs for a few days other than walk and stretch. Probably need to get that checked out 😅

Anyway... I'm limited to isolation exercises and the WattBike for my Leg Days. I'm following some Pro Rugby player programme on it that I come across. Which definitely isn't a bad thing as it means I can get Legs and Cardio in at the same time 😎

Here's a sneak peak at my current routine.

Monday: Heavy Pull, Rower
Tuesday: Heavy Push, Abs
Wednesday: Leg isolation and WattBike
Thursday: Back and Shoulders
Friday: Leg isolation and WattBike
Saturday: Chest and Arms
Sunday: 2-4 hour walk with Gem and Winston 🚶👩🏼🦊

Fancy giving it a go? Message me and I'll send it all over based on your training level. Be warned... Power-Building yields amazing results but it is far from easy!

*p.s. for those eagle eyed readers, the photo is an old one 👀

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Address


Chalk And Steel Gym
Warrington
WA3 1EW

Opening Hours

Monday 6am - 8pm
Tuesday 6am - 8pm
Wednesday 6am - 8pm
Thursday 6am - 8pm
Friday 6am - 1pm
Saturday 7am - 1pm
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