Health & Fitness Disclaimer

Fit Fit City is run by B L Notts Holdings Ltd (company number 16782785). Everything on the site and in the member area, including the training plans, exercise instructions, meal plans, recipes, calorie and protein figures, the calculator and the tracking tools, is general information only. It isn’t medical advice and it isn’t tailored to you. It doesn’t replace advice from your GP, a physiotherapist, a registered dietitian or another qualified professional.

Check with your GP or a qualified professional first

Speak to your GP or another qualified health professional before you start a new exercise or eating plan, or make a big change to one, if any of these apply to you:

• you are pregnant, trying to get pregnant, or have given birth in the last year;
• you have an injury, a joint or back problem, or are recovering from an illness or surgery;
• you have a heart condition, or have had chest pain, fainting, palpitations or unusual breathlessness;
• someone in your close family died suddenly of a heart problem before the age of 50;
• you have high or low blood pressure;
• you have diabetes, or another condition affected by diet or exercise (for example a kidney, liver or lung condition);
• you have, or have had, an eating disorder;
• you take medication that could affect how you respond to exercise or to changes in what you eat; or
• you are new to exercise or haven’t trained for a long time, and want to start one of our harder plans; or
• you aren’t sure whether exercise is safe for you.

If a professional gives you different advice from ours, follow theirs.

The readiness check

The first time you start a session or follow a plan on a device, we show a short list of health questions, like the ones a gym or personal trainer asks before you start. If any of them applies to you, please speak to your GP or a qualified health professional before you begin. We don’t save your answers or send them anywhere: the device only remembers that you’ve seen the check, and shows it again after 12 months. It isn’t a medical assessment, and it doesn’t mean a plan is safe for you. If your health changes, for example you get injured or become pregnant, check with your GP again.

How hard our plans are

Some of our plans are demanding. A session can last 60 to 75 minutes and include seven or more exercises, heavy weights, high-intensity interval training (HIIT) and other hard cardio. These plans are written for healthy adults who already exercise regularly.

• New, or returning after a break? Start with Beginner Reset, the 12-week home plan or the easier version of each exercise, and build up over several weeks before you move to a harder plan.
• You don’t have to do it all. Doing fewer sets, fewer exercises or a shorter session is always fine. Choose weights that let you finish every set with good form.
• Rest matters. Keep at least one full rest day each week. If you swap days around, try not to put two hard sessions for the same muscles back to back, and don’t swap away your rest day.
• Don’t train hard when you’re unwell, for example with a fever or a chest infection, and drink water during and after training, especially in hot weather.

HIIT and hard cardio

Very hard exercise is safe for most healthy people, but it raises your heart rate and blood pressure quickly and can, rarely, trigger a serious heart problem in someone with a condition they don’t know about. Always warm up first and cool down afterwards. Stop straight away and call 999 if you get chest pain or tightness, pain spreading to your arm, neck or jaw, fainting, a racing or irregular heartbeat, or breathlessness that doesn’t settle when you stop.

Too much, too soon

Some muscle soreness a day or two after training is normal. But severe muscle pain, swelling or weakness, or dark (tea or cola-coloured) urine after a hard session, can be a sign of rhabdomyolysis, a serious condition that needs treatment. Get medical help the same day by calling NHS 111 or going to A&E. The risk is higher if you do much more than you’re used to, train in the heat or don’t drink enough.

Pregnancy and after giving birth

Don’t start a new or harder plan while you are pregnant or in the year after giving birth without talking to your GP, midwife or health visitor first. Our plans aren’t written for pregnancy, and some exercises, such as heavy lifting, lying flat on your back later in pregnancy and high-impact HIIT, may not be suitable. The NHS has guidance on exercise in pregnancy.

Who Fit Fit City is for

Membership is for adults aged 18 and over. It isn’t suitable for anyone under 18, and our plans and calorie tools aren’t designed for children or teenagers. If you have, or have had, an eating disorder or disordered eating, please don’t use the meal plans, calorie figures, the calculator or weight tracking without guidance from a professional who is supporting you. If tracking food or weight starts to affect your wellbeing, stop using those features and get support, for example from your GP or from Beat (beateatingdisorders.org.uk). The same goes for exercise: if you feel you must train to “make up” for what you eat, feel guilty or anxious when you miss a session, or keep training when you’re ill or injured, please talk to your GP or Beat. Our fat-loss plans aren’t suitable for anyone who is underweight.

Exercise at your own risk

All exercise carries some risk of injury. You decide whether to do an exercise and at what weight, and you do so at your own risk. To keep that risk as low as possible:

• warm up first, build up gradually and start lighter than you think you need;
• use correct form; if you can’t keep good form, lower the weight or end the set;
• use equipment safely: check it before you use it, set the safety arms or bars on a rack for barbell lifts such as the squat and bench press, use collars on bars and use a spotter where it makes sense;
• follow your gym’s rules and any instructions from staff, and ask staff if you’re unsure how to use a machine; and
• stop straight away if you feel pain, dizziness or faintness, chest discomfort, or breathlessness that is more than you’d expect. Get medical help if it doesn’t pass quickly. In an emergency, call 999.

Easier options and tips. The easier options under exercises, the tips we show if you tell us about something to work around (such as your knees, lower back or shoulders) and the muscle map’s suggestions of what to train next are general guidance. They aren’t a diagnosis, treatment or rehabilitation for an injury or condition. If you have pain or an injury, see your GP or a physiotherapist before you train, and follow their advice over ours.

Recipes, allergens and nutrition figures

• Recipes and meal plans are general ideas. They aren’t tailored to your needs, your health or any allergy you have.
• Check allergens yourself, every time. Our allergen information is based on the ingredients as they are named in each recipe. Brands differ and recipes change, and shop-bought sauces, pastes, stock and dressings can contain allergens you wouldn’t expect. Read the label of every product you use. If you have a food allergy or intolerance, it’s up to you to check that a recipe is safe for you.
• Calorie, protein and other figures, including the results from the calculator, are estimates. They vary with brands, portion sizes and cooking methods and aren’t suitable for managing a medical condition.
• Follow food-safety advice, including NHS guidance on foods to avoid in pregnancy. Some recipes carry a note about this, but not every risk will be flagged.

Calorie tracker and food diary

The food diary and calorie tracker are optional. Every figure they show is an estimate: estimated calories, for general guidance only, not medical or dietary advice. Food values are typical averages from the UK’s Composition of Foods Integrated Dataset (CoFID), and branded products come from Open Food Facts, where details are added by volunteers and may be out of date or wrong; the brands you buy, your portion sizes and how you cook will change them, so check the label. Estimates for our meal ideas assume a typical single portion, which we list on the card. You can type your own figure instead of ours at any time.

The optional daily target is worked out with the Mifflin-St Jeor equation and your activity level. It is a rough starting point, not a prescription. We keep any change moderate (no more than about 500 kcal a day below what you need to stay the same), we never suggest less than 1,200 kcal a day (female formula) or 1,500 kcal a day (male formula), and we don’t encourage rapid weight loss. We don’t set a target if you are under 18, pregnant or breastfeeding, or have, or have had, an eating disorder; please speak to your GP instead. If counting calories starts to affect how you feel about food or your body, stop using the tracker and talk to your GP or Beat.

Gym finder listings

Gym names, addresses and opening hours in the gym finder come from OpenStreetMap, which volunteers edit. They may be missing, out of date or wrong, and the “Open now” or “Closed” badge is only as accurate as the hours listed. On bank holidays we show “Check hours” unless holiday hours are listed, and special closures may not be shown. Please check with the gym, for example on its own website or by phone, before you travel. We don’t check or endorse any gym listed.

Named training styles

Some plans follow well-known training styles, such as body-part splits or classic fat-loss routines. Fit Fit City isn’t connected with, sponsored by or endorsed by any athlete, bodybuilder, gym or brand.

No guaranteed results

Everyone responds differently. We don’t promise any particular weight loss, strength gain, change in body shape or other result. Example figures on the site are there to show how a feature works; they aren’t typical results. The people in our photos and adverts are AI-generated models, not members, and they don’t show results anyone has got from Fit Fit City.

Images and mistakes

Photos and illustrations are there to illustrate. They may not show the exact setup, recipe or portion described, so always follow the written instructions. We check our content carefully, but it may still contain errors. If you spot one, especially anything to do with safety or allergens, please tell us at hello@fitfitcity.com or use the Feedback box in the member area (choose “Content error”; the “Report a mistake” links on exercises open it for you), and we’ll put it right.

Our liability

We prepare our plans, instructions and safety guidance with reasonable care and skill, and we’re responsible if we don’t. You’re responsible for the choices this disclaimer leaves to you, such as checking with your GP when it applies to you, choosing a suitable plan and weight, and stopping when something feels wrong.

Our liability to you is set out in full in section 13 of our Terms & Conditions. In short:

• nothing limits or excludes our liability for death or personal injury caused by our negligence, for fraud or fraudulent misrepresentation, or for anything else that the law doesn’t allow us to limit or exclude, and nothing affects your rights under the Consumer Rights Act 2015;
• we aren’t responsible for indirect or consequential loss (loss that wasn’t a foreseeable result of what we did or didn’t do), or for business losses; and
• apart from that, our total liability to you is limited to the fees paid for your membership in the 12 months before the event that gave rise to the claim.