We teach clients how to eat and train however they want without sabotaging results
24/07/2022
👊Time to Get Fit
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Latest edition, a new bike!!
I'm 41 now and I've stopped playing football or doing martial arts, boxing.
With petrol prices going through the roof, I thought it was a good a time as any to get on my bike and cycle to work once or maybe twice a week!!
I did 3 miles to take the bike home from the bike store and it nearly killed me. My work is 15 miles away 😱
29/10/2021
🤔LOOK BIG WITH YOUR CLOTHES ON OR RIPPED WITH YOUR CLOTHES OFF??
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I've heard it stated that you can have one or the other- you have to pick.
Do you want to look skinny when you have your shirt on where no one would ever know you workout....only to whip off your shirt to unveil your ripped abs!
Or do you want to pack on the muscle and fill out a t-shirt but when the shirt comes off you look a bit flabby around the waist?
In the photos I've posted I'm training hard in the gym 2-3 x a week, lifting the heaviest weights I can manage safely for reps designed to increase muscle size. We know muscle tissue responds well to TENSION (LOAD) and VOLUME. So I'll do 3 sets of 8 reps in 6 exercises and go home. I find with 8 reps I'm still encouraged to push the load a bit, so make some good strength gains as well 💪
I'm not being disciplined tracking my exact calories so I'm accepting that a certain percentage of my gains will be fat. I'm 82kg (when I'm lean I'm 76kg).
I could be carrying less fat if I was increasing my calories more slowly (and tracking them accurately)......
But right now I just want to focus on my strength levels more than aesthetic goals....and for now I'm happier filling out a LARGE t-shirt than showing off my abs.
The ripped or bulked up debate is just another way of saying your main goal can be either: FAT LOSS or MUSCLE GAIN. One needs a calorie deficit and the other needs a calorie surplus.
The only thing I stress with clients is that the goal is to lose FAT as fast as possible, not lose WEIGHT as fast as possible.
With muscle gain I have the opposite approach- I try and stick to a relatively slow method of weight gain to ensure that as much of it as possible is muscle.
The rate at which FAT can be lost without risking losing lean mass depends on the amount of fat the client carries. The more fat you carry the bigger the deficit we can start with.
The rate at which MUSCLE can be gained without gaining a lot of fat depends on the training status of the client. NOVICES are further away from their genetic potential and therefore can add muscle mass at a much faster rate than more experienced lifters.
🤔 ONLY 1 INCH FROM HAPPINESS?🤔
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My followers may have noticed I've been quiet on social media this month.
Truth be told I just wanted to take some time out. summed my mood up pretty spot on, on his Aug 19 "Transparency" post.
"Social media is dead for everyone now. No one cares. This is a s**t time to diet. What you going to diet for, a holiday? Cool. But even then it doesnt feel like a holiday?"
I got home from Spain and just wasn't particularly motivated. I felt down and flat and I guess I'm allowed to be because it's a hard time to care about anything.
But following James' advice (even trainers need advice) to get out of the rut you just need to have something to work towards. It doesn't have to be impressive or noticable to other people, but you just have to have something that you do EVERY DAY. Step count or turning up to the gym and doing s**t workouts. Doesn't matter.
I haven't had that one thing until right now, but I've got my s**t together and I'm going to get back into a workout routine using a 1x20 workout that I've been meaning to try.
Currently I'm 80.6kg (which is my wake up I'm not as lean as I'd like).
I'm 33" around the waist, 37" around the chest and for me that's 1 inch away from my happy place.
I like to stay under 80kg, 38" chest and 32" waist. If I can lose a 1" here, gain a 1" there and drop 1kg, that's usually where I'm happy.
I'll try the new workout routine 1x20 and let you know how I get on. Progress updates to follow.
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💪I'M 40 AND I'VE GOT NO ENERGY💪
Today I caught up with a former colleague of mine and successful online coach
I asked him what has helped with his success and he spoke about the need to be able to relate to the problems and challenges that your ideal clients are facing every day.
As someone myself who embodies the profile of our ideal client I decided to speak in this video about the challenges I face as a busy working professional at 40 years old who knows all too well how easy it is to let myself get out of shape.
So why is that? Everyone thinks it's due to lack of time, as you go up the corporate ladder.
I challenge that. I'd say its lack of energy. Self preservation is about management of energy levels.
As we age and take on more responsibility this can mean we start to move less and lose fitness and therefore we have a finite amount of energy to use each day.
This leads to psychological mind games where your ego is trying to eliminate threats, and rationalises why it would make more sense to do anything but working out, which will deplete your finite energy levels and make you vulnerable.
We all know that it's a bit of short term hardship for a long term benefit...
We just need to convince our ego that we are safe and not under threat, and even though it doesn't like the idea of having to work, it knows it will make us look and feel better in the long term.
So in the end we convince our ego, we get started and we get back in shape!!
26/07/2021
💥QUOTE OF THE WEEK💥
''If you don't like how things are, change it! You're not a tree!''
-Jim Rohm
💥WORKOUT TIP - Resistance Bands💥
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In this post I'm sharing my Top 3 favourite resistance band exercises:
1️⃣ Sit up and reverse flye
2️⃣ Split squat and press
3️⃣ Press up and leg curl
For convenience all three exercises can be done with the same low anchor point using a door attachment.
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Want to learn some more exercises like these?
Send me a DM and let me help you get started
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🔥 FAT LOSS FORMULA🔥
I was scammed.
I thought long and hard about whether I should post this, as I think some of what we have to deal with in our personal life should remain private.
But in the end I figured that what happened to me could happen to anyone, and I wanted to take the positive out of my naivety and foolishness.
I'm a pretty trusting person and after I've built up a bit of rapport with someone I tend to believe what they tell me, especially when I consider that person to be an expert who is trying to help me.
Out of this negative experience it just reminded me further of the responsibility I have as a fitness professional to do the right thing by people, by giving my opinion, and showing up day after day.
In the cryptocurrency world I don't know anything, I should have done more research no doubt about it.
When it comes to the health and fitness industry I've been in the game for 20 years so my bulls**t filter is pretty sensitive. I know when someone is telling me something that sounds too good to be true.
If someone tells you, you can get a six pack in six weeks, or lose 10 pounds in 10 days....it may be possible, but it wont be healthy, enjoyable or sustainable...my golden rules for giving advice that will help develop a healthy sustainable lifestyle!!!!
Any way, out of this situation I've also re evaluated how I can eat healthily while I'm on holiday on a budget. Listen to the second half of the video for info on that
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19/07/2021
💥National Food Strategy- What's it in?💥
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Some of the biggest food retailers - including Tesco and Greggs - have backed measures in a report to tackle the nation's obesity epidemic.
I've got myself a copy of the report (all 279 pages of it) and I'll be sharing some of its findings over the next few days.
❌ The National Food Strategy, drawn up by the Government's food tsar Henry Dimbleby, also included plans for a "sugar tax" on salty and sugary food - although Boris Johnson has already dismissed this idea.
🤔 The report calls for an new law requiring food companies with more than 250 employees to provide an annual report on the amount of food they sell which is high in saturated fat, salt and sugar.
Let's see what I find out!!
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Need some help with your healthy eating habits?
DM us and let us help you make a start!
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19/07/2021
💥QUOTE OF THE WEEK💥
''If you can dream it, you can do it.''
- Walt Disney
17/07/2021
💥Pinterest becomes the first platform to prohibit all ads with weight-loss language and imagery💥
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I heard this on the radio yesterday and it got me thinking..
I agree that people face challenges related to body image and mental health, and many are no doubt feeling added pressure as they look to rejoin their social circles for the first time in 15 months.
I agree we shouldn't post:
❌ body shaming such as imagery that mocks or discredits certain body types or appearances
❌ claims regarding unrealistic cosmetic results
But......
There was quite a lot of ad content that is barred that I feel might not need to be barred....
🤔 Any testimonials regarding weight loss
🤔 Before and after weight loss imagery
🤔 Any weight loss language or imagery.
The concept of "idealising" certain body types is an interesting one.
I'm a health and fitness professional. I advocate a healthy lifestyle and habits and promote our fitness services and products which support this.
Pinterest says that ads promoting healthy lifestyles and habits are allowed AS LONG AS THEY DONT FOCUS ON WEIGHT LOSS.
I just see that as somewhat of a contradiction.
⚠️In 2017 Men's Health Week in the UK was focused on "Hazadous Waist." It was about belly fat. Why? Because it's the type of fat that's bad for your health and men are more likely to have it!
According to Mens Health week, "Men need to get those tape measures out. If you have a waist measurement over 37 inches (94cm) you are at increased risk of diabetes, heart disease, cancer, stroke and er****on problems.
If it's over 40 inches (102cm), you're at considerably increased risk of all of these.
So.....for me WEIGHT LOSS....has to be part of the message for promotion of a healthy lifestyle and habits.
You wont necessarily hear talk about getting "summer body ready" but you will hear us make a link between excessive body fat and poor health.
Everyone has a choice and I'll never body shame someone for the choices they make. I think having a healthy amount of body fat is synonymous with a healthy lifestyle...
What does everyone else think?
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💪WORKOUT TIP - Combination sets💪
In this video I share with you an effective way to workout your whole body in under 20 minutes using something known as "combination sets."
Combination sets can help you by:
✅ saving time
✅ burning more calories
✅ improving intramuscular coordination
✅ elevating heart rate
✅ adding variety to shock the body