IsaaCoachSteen

Alcohol + Muscle Growth = ?

Have a swipe through to find out if you’re drinking your gains away!

*1,782,756th time this quote has been used by a PT.

Don’t be the sort of person who does 3 sets of 8 motivational posts shared per day…

…without actually doing any exercise yourself.

Find what you enjoy,

Treat it like you’re getting paid to do it,

And remember: progress is made through action, not just inspiration.

Focus on your daily goals, and let your passion drive you to real results 💪✨

I know so many firefighters that try to progress their training,

But, even with the best intentions, come up short!

Plenty of times it’s a lack of consistency, poor programming or injury.

Most of these can be down to poor fatigue management.

Check through this list to make sure fatigue isn’t going to be an issue for you!

And if you want any further help, like with points 6 & 7,

Hit me up and I can create you a programme to run off and make sure it is optimised for you!

Blue light discounts available!

Is running bad for you? No.

Is lifting better? In some circumstances, yes.

However,

Can you achieve all the benefits of lifting through running? No, not even close.

Can you achieve all the benefits of running through lifting? Virtually all of the physiological ones, yes!

The beauty of lifting is that it’s versatile.

You can tailor it to meet a range of goals, whether it’s improving endurance, building muscle, or even fat loss.

And unlike running, which can lead to overuse injuries, lifting can be adapted for longevity.

Admittedly, lifting has a bigger barrier to entry in terms of understanding what to do.

Even for people who have some gym understanding, knowing what exercises to do, how to do them and how to programme it into the week can be difficult.

That’s where I can help!

Send me a DM with the word LIFT and I will build you a programme tailored to your goals, lifestyle and even the available equipment in your station gym!

You might not need to bench press when you’re 70,

But your legs will need to carry your own weight,

Stand up from a chair,

And bend down to pick up the Werther’s Original you just dropped.

So if I hear “I’m not training legs, I have bad knees” one more time 🤐

I get it, it feels a bit janky and everytime you’ve trained legs, you get real bad knee pain….

But it’s something you have to GRADUALLY bring in.

I don’t care if you used to squat 2 plates, that was you with fresh knees!

Be it running or squatting, start small.

If it hurts, stop.

If it hurts the next day, reel back the volume.

If it doesn’t hurt the next day, do it again in a few days time but with a tiny bit more volume or weight or range of motion.

Rinse and repeat.

You’re welcome x

You don’t have to go full-blown food n**i over this stuff 🫡

Processed food isn’t killing you.

Meat isn’t giving you cancer.

Carbs are not the devil.

Don’t feel like you have to join a camp.

Just focus on eating as healthily as you can manage and enjoy your food.

There’s enough stress in our job to not have to blow a fuse over diet too.

If you do want to relieve responsibility of diet even more,

Not wanting to have to nose dive research papers to find out what foods are actually making you fat,

Hit me a message and I will help you transform your diet to achieve your goals!

Blue light discounts available!

“I killed my clone today” 💀

This is how puts it, the actor from American History X (and many others) who lost 250lbs.

He recognises the ‘old him’ is still in there and therefore has to work everyday to stop him being in control.

This goes for any quality you want to change: drunk, fear, laziness, glutton, nervous etc.

Certain behaviours may always haunt you,

But becoming someone new can help you nullify them.

The link for the meta-analysis is here:

PMID: 29156185

For those that don’t want to read it, I’ve summarised the key findings:

Weight Regain After Loss:
About 80-90% of individuals who lose a significant amount of weight (≥10% of their initial body weight) tend to regain at least part of it within 1-2 years.

Long-Term Maintenance Rates:
Studies indicate that only about 20% of people who lose weight are able to maintain a 10% or greater weight loss for more than 1 year.

The other major factors for successful maintainers were:
Physical Activity - 150-250mins per week
Dietary Adherence - following some sort of dietary recommendations
Self-Monitoring - of weight, food intake, and physical activity.

Being coached isn’t for everyone,

But there are huge benefits that I think a lot of people who stubbornly feel they don’t need help are missing out on.

I can say this with confidence because I used to be one of these people 😅

Those who know me personally will know that I don’t often ask for help,

And when people offer it, I’ll usually turn it down,

Even when I could really use it.

The problem with this mindset is that you can often fall short of goals,

And once this gets in your head that your the sort of person that doesn’t meet their targets,

That can be quite demoralizing.

It traps you in a cycle of self-doubt, reinforcing the belief that you must do everything alone.

But that just makes things harder.

I’ve learned that asking for (or accepting) help isn’t a sign of weakness - it’s a smart move.

Coaching offers fresh perspectives and pushes you beyond your limits, helping you reach goals you might have missed on your own.

I used to see accepting guidance as admitting failure, but now I realise it’s about using others’ insights to elevate your game.

If you feel like any of this reasonates with you, or you fall into one of those categories,

Reach out,

We can discuss exactly how I could help,

No obligations.

And if you’re a beginner... I just wish I had your potential for muscle growth right now!

#999

Bear with me while I try to make an acronym for this as we LOVE 🙄 acronyms in the fire service....

L S P H T - f’ck that.

I swear they sneak a vowel in there half the time just so it’s acronym-able 😅

Anyway, if you struggle to remember these 5 tips,

Just keep visiting my page and maybe the algorithm gods will reward me?

Or maybe even enquire about being coached by me,

I know it’s a luxury investment and we are not a well paid bunch,

But just 3 months working with me (in your pocket 24/7),

You can learn the tools, habits and techniques to achieve gains for a lifetime,

I will build the programme around you and be there holding you accountable every step of the way!

Just drop me a message, or head to the link in my bio.

There’s no blue page 💙🤍 in that link but there are blue light discounts 🚨