Health & Fitness
Useful
Resources.
A curated collection of tools, calculators, and trusted links to help you better understand your health, track your progress, and make informed decisions about your fitness journey — whether you’re a current client or just getting started.
Please note
The tools and external links on this page are for general informational purposes only. They are not a substitute for professional medical advice. Always consult your GP or a qualified healthcare professional if you have any health concerns.
Interactive Tools
BMI Calculator
Body Mass Index gives a broad indicator of whether your weight is in a healthy range for your height. It has limitations — it doesn’t account for muscle mass or fat distribution — but it’s a useful starting reference point.
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Your BMI
Daily Macro Calculator
Estimates your daily calorie and macronutrient needs based on your stats, activity level, and goal. Use these as a starting guide — your personalised plan with Nat will be more precise and adapted to your training schedule.
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Calories per day
Protein
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Carbohydrates
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Fat
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Health & NHS
Official health
guidance & tools.
Trusted resources from the NHS and UK health authorities. Always the right first stop if you have a specific health question or condition to consider before training.
NHS Tool
NHS BMI Calculator
The official NHS BMI calculator for adults, with guidance on what your result means and what steps to consider.
Visit NHS ↗
NHS Guide
Physical Activity Guidelines for Adults
NHS guidance on how much exercise adults aged 19–64 should aim to do each week, and why it matters.
Visit NHS ↗
NHS Guide
NHS — Eat Well
NHS healthy eating guidelines including the Eatwell Guide, food groups, and nutritional advice for everyday life.
Visit NHS ↗
NHS Guide
Mental Wellbeing & Stress
NHS advice on improving mental health and wellbeing — including the role exercise plays in managing stress and anxiety.
Visit NHS ↗
NHS Guide
Sleep & Recovery
Sleep is one of the most underrated parts of any training programme. NHS guidance on how to improve sleep quality and quantity.
Visit NHS ↗
NHS Guide
Managing Your Weight
Evidence-based advice from the NHS on healthy, sustainable weight management — not crash diets or quick fixes.
Visit NHS ↗
Nutrition
Food, macros
& fuelling right.
Tools and guides to help you understand what you’re eating, track your macros, and make food choices that support your training goals.
Free App
MyFitnessPal
The most widely used food and macro tracking app. Log meals, scan barcodes, and track your daily protein, carbs, and fat against your targets.
Visit site ↗
Free Tool
Cronometer
A more detailed alternative to MFP — tracks micronutrients (vitamins, minerals) as well as macros, with a highly accurate food database.
Visit site ↗
Guide
Protein — British Dietetic Association
Evidence-based guidance on protein requirements from the UK’s professional body for dietitians. Covers how much you need and where to get it.
Visit BDA ↗
FitWithNat
Nat’s Recipe Gallery
Home-cooked, macro-tracked recipes that actually taste good. Every recipe includes a full calorie and macro breakdown per serving.
View recipes ↗
NHS Guide
Protein in Your Diet — NHS
NHS overview of dietary protein — what it does, how much you need, and the best food sources for hitting your daily target.
Visit NHS ↗
NHS Guide
Hydration & Water Intake
How much water you should be drinking, signs of dehydration, and how hydration affects energy levels and exercise performance.
Visit NHS ↗
Training
Exercise guides
& technique.
Useful references for understanding movement, exercise form, and how to structure your training — especially helpful between sessions.
NHS Guide
Strength Exercises — NHS
NHS-recommended strength exercises for beginners with clear instructions for each movement — squats, press-ups, lunges and more.
Visit NHS ↗
Free Tool
ACE Exercise Library
A comprehensive library of exercises with video demonstrations and technique cues from the American Council on Exercise — one of the most trusted PT bodies worldwide.
Visit site ↗
Free Tool
ExRx Exercise & Muscle Directory
Detailed breakdown of exercises by muscle group, with primary and secondary muscles highlighted. Great for understanding what each exercise is actually working.
Visit site ↗
NHS Guide
How to Warm Up Before Exercise
Why warming up matters, how to do it properly, and how to cool down effectively after training to reduce injury risk and improve recovery.
Visit NHS ↗
NHS Guide
How to Stretch After Exercise
A guide to post-workout stretching — which muscles to target, how long to hold, and why flexibility is an important part of any training programme.
Visit NHS ↗
FitWithNat
Get a Personalised Training Plan
General guides are a great starting point — but a programme built around your specific goals, schedule, and current fitness level is where real progress happens.
View services ↗
Mindset & Wellbeing
Mental health
& motivation.
Fitness is as much a mental challenge as a physical one. These resources support the mindset side of the journey — stress, motivation, body image, and mental health.
Mind UK
Exercise & Mental Health — Mind
Mind charity’s guide to how physical activity helps with mental health conditions including depression and anxiety, with practical tips for getting started.
Visit Mind ↗
NHS Guide
Exercise for Depression — NHS
NHS evidence on how regular exercise can help reduce symptoms of depression and boost mood — and how to make it manageable when motivation is low.
Visit NHS ↗
Charity
Beat — Eating Disorders Support
The UK’s leading eating disorder charity. If you or someone you know has a difficult relationship with food or body image, Beat offers confidential support and resources.
Visit Beat ↗
NHS Tool
Every Mind Matters — NHS
Free NHS tool that generates a personalised mental health action plan based on how you’re feeling. Takes around 5 minutes and covers stress, anxiety, sleep, and low mood.
Visit NHS ↗
NHS Guide
Why Sitting Too Much is Bad For You
If you have a desk job or sedentary lifestyle, this NHS guide explains the risks and how to build more movement into your day without a gym.
Visit NHS ↗
Samaritans
Samaritans — 24/7 Support
Free, confidential support for anyone struggling emotionally. Available 24 hours a day, 365 days a year. Call 116 123 — no judgement, no pressure.
Visit site ↗
Local & South Shields
Resources near
you.
Local services, venues, and community resources in and around South Shields to support an active lifestyle beyond the gym.
Gym
The Gym Group — South Shields
The home of FitWithNat’s in-person PT sessions. Membership details, opening hours, facilities, and location information for The Gym Group South Shields.
Visit site ↗
Local
South Tyneside Leisure Centres
Council-run leisure facilities across South Tyneside — pools, sports halls, and fitness classes. Useful for supplementary cardio or swimming alongside your PT programme.
Visit site ↗
Free Event
South Shields Parkrun
Free, timed 5k every Saturday morning at South Shields. Open to all abilities — walkers and runners welcome. A great way to add structured cardio and community to your week.
Visit Parkrun ↗
NHS Tool
Find a GP — NHS
If you have a health concern before starting a new training programme, your GP is always the first point of contact. Find your nearest practice here.
Visit NHS ↗
FitWithNat
Ask Nat Directly
Can’t find what you’re looking for? Get in touch and Nat will point you in the right direction — whether that’s a local resource, a training question, or a nutrition query.
Get in touch ↗
FitWithNat
Book a Session at The Gym Group
Ready to train in person? Book a PT session at The Gym Group South Shields and Nat will build a programme around your goals from day one.
Book now ↗
Ready for something more personal?
Guides are a start.
A plan is the difference.
These resources give you a solid foundation — but a training and nutrition plan built around you, your goals, and your lifestyle is where real results come from.
