Get Lifting Personal Training

Tenerife 🏝️

5 days of quality time, relaxation and actually switching off - which has never really happened when I was fully self-employed.

I had a while Black Friday deal lined up last week.

But I woke up at 6.30am to about 900 emails from everyone and their dog with their AMAZING BLACK FRIDAY DEALS

Which included whopping deals like 1.7% off of something I didn’t remotely need

And I didn’t want to add to the noise…

BUT

I still want people to take advantage of the incredible deal I lined up, so here it is:

- 30% off the 120 day Upgrade Coaching Programme
- 1 months supply of Protein and The Essential Winter Supplement Stack
- Two free strategy calls to help you smash your goals early on in 2025

If you want to take advantage of 1 of the 5 spots available on this, just DM me ‘CYBER’ before midnight tonight and I will send over everything you need to know!

October Round Up 📸

Here was me thinking life would quiten down after moving house and getting married..

An ultramarathon ☠️
A trip to Preston for my brothers wedding 💒
Our honeymoon ❤️
A Halloween trip away
Hyper focusing on Chappel Roan and listening to ‘Hot To Go’ 4,187 times 🎶

Some incredible memories made, now it’s time to put the Christmas decorations up

‘If not now, when?’ Is a question I ask on consultation when I can tell someone is hesitant of making a positive change.

We tell ourselves a wide array of stories as to why now isn’t a good time to start the gym, begin dieting or simply getting more steps in:

‘Work is too stressful’

‘I’m too busy’

‘The weather is terrible’

But all we’re doing is kicking the can down the road.

Choosing short term comfort, over long term progress.

If you’re like 92% of people, the goals/resolutions you set in January are a distant memory, with little to no progress made at all.

If you think about them now, ask yourself, is achieving them still important to you?

If they are, then ask yourself ‘If not now, when?’

When are you going to start moving towards those goals, if not now?

There will always be a reason not to, no matter how big or small.

So, choose action, choose now!

It’s been a mental year, but I’ve managed to make a lot of progress physically…

I am by no means in the shape of my life, but that isn’t my goal, but I’m a stone down this year and running longer than I’ve ever run before.

When life is Uber busy, it can be easy to put your health and fitness on the back burner and a lot of the time, people end up going the complete other way - over consuming s**t food, not moving at all and struggling through life.

Here are my top tips to gets a grip on things and start moving towards where you want to be:

👉🏼 Manage your expectations - rather than thinking ‘I can’t be perfect (train 5 times a week, eating the most nutritious of foods and hitting 10k steps every day), so I won’t do anything’ identify what you CAN do on the limited time you have.

For me that is finding time to get my steps to a not terrible level, reducing my session times in the gym so I can get in and out, taking 5 minutes before getting into bed to stretch and mobilise, getting up slightly earlier on a Thursday so I can get my running in.

I don’t expect to be the best runner in the world, or the most jacked in the gym, but I know I’m doing enough to maintain muscle, get leaner and improve my running.

👉🏼 Move every day.

Sometimes for me that is just 7,000 steps and stretching, other days that’s a 20k run or a gym session. Just make sure you’re doing it!

I also find doing it earlier sets me up for the day too!

👉🏼 Be conscious of calories and protein

I haven’t tracked a single calorie, but I’ve been conscious of the numbers on food packets.

Most days I’ll tend to have two bigger meals, with some protein heavy snacks in between as that’s what works for me.

For some it might mean pushing back breakfast, or having 5/6 food windows a day.

👉🏼 PLAN

Having less time means you probably need to plan a lot better than you currently do.

Plan everything - gym sessions, steps, work, social time, meals.

For me, planning evening meals, and adding in an additional Sainsburys visit on a Friday night with Aria, allowed me to skip the ‘shall we get Deliveroo’ excuse and had a protein packed, calorie conscious dinner instead.

Week 37/52

Seeing out the week with a very solid sunrise run this morning. 3/3 runs this week in preparation for Spartan Ultra in 3 weeks.

Copious amounts of birthday related food and cake was devoured to help fuel all of this.

It’s been a brilliant week and looking forward to the next week of training both personal and with clients 👊🏼

Week 31/52 ✅

Day 7/8 on holiday ⏳

I’m not entirely sure you can call it a break, but the non stop sunshine, chilling in the pool and occasional cocktail has been a welcome break from the unrelenting stress at the moment.

One more full day and then back into the gym with clients 💪🏻

Week 29 & 30 ✅

I missed my first one of the year of these last week

I’ve also eaten out/ had a takeaway almost every single day in the last week (although two of these got thrown straight back up)

I’ve trained once in the last week too, only focusing on my steps for activity.

We lost Aria’s Great Grandad Ken this week, and I’ve been hit with a bug since Thursday night which has pretty much written this week off, both physically and emotionally (and I hate using the phrase usually)

On a positive note, Aria ‘graduated’ her baby sensory class and is now apparently using the second tv remote (without batteries) as a pillow 🤷🏻‍♂️

One full day of work tomorrow and then Holiday time on Tuesday, which cannot come soon enough. Some downtime and rest is very much needed

Week 28/52 ✅

Almost forgot to post this for last week 😮‍💨

A plethora of PBs got new and old clients last week - heavier dumbbells, new low scale weights, busting out clothes they wouldn’t have worn 6 months ago!

Speaking of clothes - more clothes got ruined as the house renovations continue.

Auntie Sofia came down and we had lunch, and stumbled across Aria’s first taste of a concert - dancing to some scouting for girls.

And swipe to the last picture to see just how much aria looks like me

Week 26/52 ✅

This page has been commandeered and is now the chronicles of Aria.

A really solid of week of training (despite not being able to run)

A couple of new clients hitting the ground running as they joined the team 🙌🏼

I saved a lost dog from a busy road and reunited her with her owner 🐶

We’ve had our first Walker aided steps… getting that daily NEAT up!

And then we had our first proper little birthday party and even met Elsa from Frozen 🤯❄️

Week 24/52 ✅

If I was focusing on the not so good stuff - it would be easy to say this week was a write off.

My hips have been as agile as a 102 year old man, we’ve been living in a building site and I’ve struggled with productivity.

But - lots of good things happened too.

I got three good resistance training sessions in, a 6k run (was meant to be 21k, but we’re not focusing on that) and I have been well and truly spoilt today for my first Father’s Day and we had a fun afternoon at

PS. Does anyone think my Uber driver and my painter & decorator look very similar?