Bradley Boyd Coaching

We all know you're not drinking nearly enough water... 💧

So consider this your reminder:

Take a drink of water.

I don’t need to create a whole post explaining the importance of some high-quality H2O... (insert Waterboy voice) 🤓

But if you’d like some reminders about other key aspects of your fitness journey, I’ve got you covered.

DM me ‘TODAY’ and let’s have a quick chat about how my coaching can help you stay on top of everything, so you can keep seeing progress week in, week out. 💪

There are downsides to my coaching, to be honest…

Just ask Aaron—he mentioned in his latest check-in that half his clothes don’t fit anymore after just 9 weeks in the program. 🤷‍♂️

Aaron joined the program a little over two months ago, aiming to shift some weight before his holiday at the end of the year.

He was one of the first to go through the new systems I’ve put in place to get the best results.

We kicked off with Week Zero, where we focused on movement, tracking food, and improving digestive function.

Then we moved into the Slingshot Phase, where we really dial in on the basics and aim to lose your first 10kg.

Aaron is now just 1kg away from hitting that 10kg mark in only 9 weeks.

I’m super excited about what’s next for him as we move into the next phase—progressing his training and getting him into peak physical condition.

So, if you’d like to embark on a journey similar to Aaron’s, I’d love to hear from you.

DM me the word ‘START’ today and we can have a zero-obligation chat about how my program can help you achieve your goals.

📈 3 ways you can improve your confidence…

Firstly, I want to say that a lot of people lack confidence because they’re just starting their journey.

The thing we need to understand is that EVERYONE is s**t at the start.

You need to just accept this. As time goes on, your confidence levels will increase.

Secondly, you have to keep taking action.

By staying stuck, you’re only making the situation worse.

You have two options here:

1️⃣ - Keep showing up for yourself, building your confidence levels as time goes on.

2️⃣ - Invest in a coach to make that next step less scary.

They can create the plan, roadmap, and journey for you so you have less to think about and simply have to follow the blueprint to get your results.

Lastly, you need to have metrics of success.

Set out little weekly objectives, goals, and targets to create a winning mindset.

I do this for the team in their check-ins, giving clear instructions for what they need to aim for that week while also making sure they are aware of their previous week’s wins.

This helps build confidence in the direction you’re heading, aligning you with the person you’re aiming to become.

If you found this post helpful and are looking to lose your next 10kg,

📲 DM me ‘CONFIDENCE’ and we can have a brief, no-commitment chat to see if I can help you out.

“Fed up, struggling to commit to exercise regularly, and focusing too much on the end goal.”

This is what Helen told me 8 weeks ago before joining The Fitter For Life program.

When we chatted, she shared that she had been trying for the last 3 years.

Helen had been in programs and had coaches, but nobody resonated with her current situation.

She needed someone to meet her where she was, not where she’d be in 5 years.

That’s what The Fitter For Life does—building a program for where you are now.

Here’s the approach I used with Helen to help her lose her first stone in 90 days:

✅ Got her moving: She started with a simple 30-minute walk each day, gradually increasing the time each week. No step targets at first—just hitting the time was enough.

✅ Take accountability with her food: Although she was home-cooking, we needed accuracy in her portions. So, I got her to track her meals and set a realistic protein target to aim for her to hit each day.

✅ Create a calorie buffer: I ensured she could still enjoy her weekends without feeling like she was dieting. This gave her belief in the process and made the change from her old habits less overwhelming.

If you’d like to make the same changes as Helen,

📲 DM me ‘TRANSFORM’ and we can have a brief, no-commitment chat to see how I can help you hit 10kg of weight loss in 90 days.

“I don’t need to track my food, I know what I am doing”🙃

To be honest, I get it.

You’ve seen a little bit of success, got some confidence and now feel like you’ve sussed fat loss.

Let me just tell you though, that mindset is what will drive you off the cliff to the beginning again.

As soon as you feel you’ve sussed it, that confidence and arrogance will ruin your momentum.

I know this because I was caught up in this cycle for years.

Dropping a bit of weight then completely ditching MFP.

After a few weeks, weights went up, feeling very flat and just back in the same cycle with your food.

I feel there is a bad stigma around tracking your food in today's world.

Years of diet culture have put negativity around MyFitnessPal and having accountability for what you eat.

But the thing is, you need to be taking ownership of the food you’re consuming.

As the untracked butter on your bagel, milk in your tea and the odd biscuit…

It all adds up, over the day, week, month and year.

And you’ll be stuck asking yourself why you just cannot see any results 🤔

So, instead of ditching tracking your food as soon as you drop a bit of weight.

Lean into it more, and accept that this is now just a thing you do.

A bit like checking your bank balance every day to see where your financial spending is going.

You now have MFP to see where you’re eating and spending is going…

‼️IF YOU’RE LOOKING FOR AN EXCUSE, YOU WILL FIND ONE‼️

This time of the year is the easiest to find an excuse not to do something.

It’s cold, dark, usually wet and can I say again, it’s fu***ng cold 😂

There’s an abundance of reasons, and if you’re continually looking for them, you’ll find them.

Which is why you’re in the position you’re in.

See, the thing is.

If you’re looking to make changes, you’re going to have to do things others aren’t.

That could be getting steps in while it's dark.

Doing a 30-minute session instead of missing it altogether.

OR

Opting for a healthier alternative when eating out.

Every circumstance has an option aligned with your goals.

The problem is you’re going into those situations looking for an excuse rather than a solution.

So, if you’d like help finding the answers instead of continuing the cycle you’re in.

DM me the word ‘SOLUTION’ for more info….

‼️“IT’S THE LOWEST I’VE BEEN IN 3 YEARS”‼️

I just want to highlight one of my clients here, as the work she’s been doing recently has been absolutely incredible.

She’s been inside the program for a little over 4 months and she’s more than a stone down.

When she joined up, she admitted that she was in a bit of a rut with things.

Her exercise was sporadic, steps were not tracked, and lifestyle and nutrition habits were also not great.

Admittedly, her struggle was getting out of the routine of opting for instant gratification with things.

Phone, wine, chocolate and sitting in watching Netflix.

Now, fast forward 4 months and she’s an absolute operator.

Disciplined with her actions, and shows up for herself again which in turn leads to her success.

The resilience, determination and focus you’ve shown over these last few months has been incredible, and I am immensely proud of the person you’re transforming into.

So thank you for letting me be a part of you’re journey too 🙌🚀

‼️ASHAMED, DEPRESSED AND EMBARRASSED‼️

That’s how I could sum up my last year or so before coming home from Australia.

I remember being so ashamed that I let myself get into such a state physically.

So much so, that I’d avoid the beaches purely because I didn’t want people to see me with my top off.

Imagine that, being in a country, renowned for its beaches, yet you avoid them like the plague.

Over there, people would often ask the question, what did you do before you came over here…

It was embarrassing for me to tell them that I was a Personal Trainer.

Every time, the look they would give me as if to say, were you f**k….

Or I’d get the usual response, what the f**k happened…

Each time I’d laugh, but it would kill me inside as I’d ask myself the same question.

What the f**k did happen?

See, day by day you don’t notice a difference.

The s**t food, drink, social occasions, meals out and so on.

Day by day you’re so unaware of it.

Until there's a moment when reality hits you square in the face.

Maybe a mirror angle when you come out of the shower, a picture on a night out

OR

For lads, you can no longer see your Johnson when you’re sitting on the toilet…

Whatever it is, it hits you hard.

And you’ll realise that all of the years you were sedentary, eating a load of s**t and drinking every weekend…

It wasn’t really worth it when you end up feeling this way about yourself years later.

So take this message to do something about it now, while you still can 👊

‼️I FU***NG HATED HAVING MY TOP OFF‼️

I’ll be honest, I only really started getting my s**t together this year.

Of course, I was tracking food, training and doing steps before, otherwise, I wouldn’t have lost 20/30kg…

But I was half arsing it, to be honest with you.

The fact was, I hadn’t made the full identity shift from that 120kg person yet.

I was in between who I am now and who I am.

And this is where I see so many people today.

They’re aware change is needed, but they are not quite living true to their full potential.

It’s like you know you can give more, but you can’t quite define what you need to do differently.

And this is where I found myself at the start of the year.

Frustrated with my physique, performance and feeling like a fraud…

I knew things had to change, but like I said, the identity shift hadn’t quite happened from who I used to be.

So, I got help.

Firstly I got into therapy, then more recently got a coach to hold me accountable.

And lo and behold s**t started to change.

The progress I’ve made this year both physically and mentally has been great, but it’s also not been easy.

From now losing over 40kg, running a marathon on 3 months notice and keeping my business going I can say it’s been a hell of a year so far.

So, let this message go to you.

If this can be done in 11 months.

Imagine what’s possible for you in the next 30 days….

All you have to do is DM me ‘START’ and we can help you make the changes you need to start 2024 in an epic place.

It’s on you though 🚀

‼️YOU DON’T NEED TO CUT OFF YOUR ARM‼️

As humans, we have an ability to habituate.

Meaning, we can block out what’s not deemed a priority in our minds.

It’s how the guy from 127 hours managed to cut off his own arm.

He managed to separate the pain, circumstance, the situation, in order for him to take action.

Aron Ralston says in his book:

“I was over the pain, I was over the fear but I wasn’t over the need for more water”

His dying thirst meant he had to do one thing….

Obviously this is a drastic circumstance and nobody is telling you to cut off your arm.

But I want to highlight the fact that you’re mind habituates all things in your life.

You have the ability to numb senses, feelings and emotions over a period of time of repeated exposure.

Just think about your last dinner out.

You’re able to remember the first bite, you can memorise the conversation, the taste, the feeling and what was going on.

Then think about your last bite, it’s harder to remember all of those isn’t it…

So, I’d love to know.

Aron Ralston’s in your shoes right now…

What’s your water (Driver),

What’s your obstacle (Boulder),

AND

What are you habituated to (Pain)?

If you’re a little stuck on moving the boulder, no need to cut off your arm…

Just DM me and I can help move it for you 🪨