14/11/2022
If you are using “NO TIME” as an excuse READ THIS.....
Does it feel like you're too busy to take control of your health and transform your body...
If so then this post is for you.
Let me tell you a story about myself
Each day I juggle my 121 clients, online coaching business, outdoor fitness business, 10 hours in the gym as manager and then my own training, food prep, oh and sleep
Picture 1 - I had self bulked like most of us did in Lockdown 1 and in this picture weighed 90kg and was strong but fat!
Picture 2 – I worked with a coach (yes I work with coaches too) who kept me accountable to my goals and followed the protocols I set out for my clients daily
I dropped over 50lbs in the following 8 months and have continued my progress since this date towards my physique goals!
I followed my protocols to the letter!
Was I satisfied? No!
I wanted to be leaner but meh, I will beat that next time!
I broke every limiting belief I had about sleep, stress, time and if I had enough of it
I forgot to mention I also have a wife and 3 amazing children
That’s right
3 children at home who I do the afternoon school run for 3 x per week, 5 different football sessions weekly, 2 other kids group drop offs or pick ups, tutoring drop off and pick up and still I managed to achieve these results!!
I’m not sure how your life will change or how good your results will be but I know that you will feel an incredible sense of achievement if you put yourself out there and are willing to pay the price.
The price is different for everyone....
Some it’s financial, some it’s the time investment, others the investment of trust in me
But I know I have the structure to make this right for YOU
If you’d like to book a call with me to discuss what you need and how I can support you and build your roadmap for 2023 then DM me the words CONSULT CALL and lets chat
#2023
10/11/2022
Here’s the best FREE FATLOSS advice you will ever get......
If you want to lose stubborn bodyfat then you need a calorie deficit, to eat better, move enough and a bit of strength training will help too
Here are my TOP 10 tips to make your weightloss journey easier
1️⃣ Create a WEEKLY Calorie Deficit
2️⃣ Strength Train 2-3 weekly
3️⃣ Don’t focus on 10k steps daily but aim for 3k more than you do now!
4️⃣ Focus on eating more protein (for satiety purposes)
5️⃣ Eat Food you enjoy
6️⃣ Drink Water
7️⃣ Aim for 8 hours of SLEEP (most underrated)
8️⃣ Be Consistent
9️⃣ Be Patient
🔟 DON’T GIVE UP or compare the speed or lack of results to others!
Read those again ⬆️⬆️⬆️
You might read this and not be ready to commit to them and that’s totally fine
Honestly if you aren’t able to put all of these things into place then don’t force yourself to start as the emotional rollercoaster of your body weight going up and down (more than daily fluctuations) is going to be too big!
You can try all the diets you want, use a different coach, buy the best fat burning program you’ve seen on the internet (please don’t btw) but change only happens when you PRIORITIZE those things listed above and yourself!
If implementing these things makes your life harder then congratulations as you just levelled up a notch and by doing it you will lead a longer and better life later on
If you need some support in putting these things into place or accountability then my online program that gets my prized clients the results you see has space for YOU right now. So if you’d like to find out a bit more about how it all works just DM the word PRIORITY and let’s chat more
09/11/2022
I love crap coffee (according to Petra)....
Whenever Petra asks if I want a coffee at home I always make sure it’s the standard coffee from a jar and not her 100% Italian Ground Arabican coffee made in the cafetiere (I hate the mess that I’m left with)
She can’t believe I drink it constantly but I do and you’ll often see my flask in hand in the gym with it in
Or I’m ashamed to admit it
A Costa Coffee Americano
When it’s cold and dark the idea of walking into Costa having ordered on the app is easy plus I don’t wish to walk into a random coffee shop and be disappointed!
So rather than being disappointed “I SETTLE FOR AVERAGE” be it the coffee from the jar or Costa, and today I realised I need to STOP.
I’m pretty disappointed with myself that I use the click and collect or queue in the shop if it’s not working as the “easy option”
It made me realise that I’m just like so many of you guys reading these posts who don’t take action
You’d rather stay with average (be that your current coach, food choices, current condition or training programme) than take the gamble of something much better (my online coaching programme) because you are concerned about being disappointed
I get it, honestly I do
I try my hardest though and is the reason I send my intro form and like to jump on a call with you before you pay a penny so I know where you are at, your goals etc plus I keep showing you the results that many of my prized clients are getting
I’m almost saying to you
HEY COME AND TRY MY COFFEE, the first sip is free
Costa make billions offering AVERAGE coffee and they queue out of the door daily for it
So if you’d like to check out what I’m brewing up to the end of the year and for 2023 drop me a DM with the word COFFEE and let’s get that call booked in
If you don’t like what I have to say then you can always go back to your average ;)
08/11/2022
It’s a lifestyle not a 12 week transformation!
Meet Michael who has worked with me for 16 months now and this week saw a 35lb weight loss overall
That might not seem like much to some but every transformation is individual and this one for me is pretty special as this transformation had to start in the mind first
Michael has always suffered with negativity around his weight and body image from an early age and likely a comment or 7 from family members or teachers that stuck with him for a long time
When we first met he was an absolute weekend warrior and his weight from Thurs to Mon would change by as much as 4-5lb each week leading to negative thoughts, feelings of failure and that he would look like a fat penguin (his own words) on his wedding day which was yesterday
As per the image showing his weight loss journey you will see the moment when it all clicked and we didn’t just eat chicken, rice and broccoli to get to this current result which is just the start!
What we did was ⬇️
🔸Put a weekly calorie target in place
🔸As Michael works from home, implemented a 30 min daily walk to increase steps
🔸Allowed more calories on Fri – Sun and lowered intake on Mon-Thu
🔸Twice weekly check ins being Mon and Thu
🔸Strength trained 2 x weekly
🔸3 x Cardio Sessions for 40 mins carried out
🔸Changed Full Fizzy drinks to Zero Kcal Fizzy drinks and then drunk more water
Twice weekly check ins accepting that the Monday weight would be 4lb higher than the Thurs weight but knowing that if we stuck to the overall weekly calorie target each week on both check ins we would lose between 0.4-1lb which shows through on the graph itself
Every client I work with is individual in their needs, habits and guidance and it’s about finding the best way for YOU
Not following someone else’s plan as that’s for them!
Our plans now?
Well a few well deserved days off with no food tracking and then a big push for 6 weeks until Christmas and another diet break as we celebrate the end of the year and then honeymoon before pushing on again mid January to our next goal
If you are stuck in a rut or don’t know what to do next to achieve your goals then drop me a DM today with the word PLAN and let’s jump on a call to see what I can do to support you best 💪
07/11/2022
Me looking for all the people who said they’re prioritising health and fitness this year.....
Remember January 2022?
All those months ago? Just over 10 to be precise
Maybe you had some health and fitness goals you wanted to achieve this year?
How are you doing against those goals?
If you are smashing it, that’s incredible and much kudos to you
If you haven’t, then read on as this post is for YOU
It’s 50 days till Christmas as my kids are currently reminding me on their own countdown
There’s a good chance that with the right motivation and knowledge behind you, you can make good amount of progress to your goals from here on in
Now, many of you will not be wanting to think about Christmas early in November but it’s coming, and naturally is a time we should enjoy with a variety of parties, fun food, alcohol etc and even at non holiday times of year you know it’s hard to balance your calories so making a headstart now could pay dividends
All of my valued clients know that I’m a massive advocate of enjoying that time over Christmas for what it is and not to track foods and embrace those few days, not feeling guilty about enjoying those fun days.
Here’s my top 5 tips for coping with the next couple of months
➡️ Keep an eye on the diary – it will get filled with social events so learning how to make various days lower kcal days in order to be guilt free on other days is key
➡️ Don’t use exercise as a leveller – One hour on the treadmill is going to burn 600-800kcal and is never going to be enough to balance out a tin of quality street and baileys so don’t think about trying to burn the excess kcal consumed as you won’t have the time or energy
➡️ Be Realistic – Why not use the last couple of weeks of December as a “diet break” and recharge your batteries ready for 2023 and do that by putting in 6 weeks of hard work on all counts now?
➡️ Does gaining 1-2lbs matter – The people who care about us won’t notice you’ve gained a bit of timber over Christmas so don’t stress it
➡️ You have a choice – YOU can say no to certain events and yes to the ones you want to attend, so remember that NO is a powerful word and don’t be afraid to use it
If you would like to make a headstart towards your 2023 goals by making change now then I am looking for 3-5 online clients to support over the coming months and next year. If this sounds like you then DM me the word EVENTS and let’s talk more
24/10/2022
Why you really skipped your workout this morning....
Many people exercise less at this time of year
Many blame it all on the summer having ended, Christmas coming or that it’s dark in the morning or evening as a reason to not get to the gym
Whilst much of this may be true, that’s not really why you didn’t workout today as it’s rained before and you got to the gym, you made that late night workout when trying to get lean for your summer holiday and managed to keep your workouts and nutrition consistent!
So why was it?
It’s because of stress!
Stress is real at this time of year and more so with everything else going on in the world right now
You have obligations and expectations coming at you from all angles and you’ve got to juggle all those pressures
If you haven’t learnt to manage stress it can lead to excessive eating and drinking leading to unwanted weight gain, anxiety, fatigue, sleep issues and if you are already on this slippery slope the idea of heading to the gym is understandably unappealing and makes the snooze button or sofa a more appealing option!
So are you going to let this beat you? Steal your workouts till the end of the year?
Are you going to allow yourself to be heavier before the Christmas period, be lethargic and exhausted as Big Ben strikes on December 31st?
Or do you fancy managing your stress levels the most effective way?
By exercising!
✅A decent workout releases endorphins into the system to make you feel good
✅A good workout makes you more likely to eat healthier
✅A decent workout will help you sleep better
✅A good workout will give you energy to power through your day
This is where a coach like me keeps you accountable to your workouts and with the nutritional support and guidance offered prepares/coaches you to LIVE!
I currently have some spaces left in my online program where I can help you with anything listed above and start you working towards your goals and actually hitting the gym so drop a DM today with the word WORKOUT and let’s book a call to see if I am the coach for YOU
20/10/2022
What losing over 150lbs looks like in a picture.....
This week I welcomed back into the team and as I’ve picked up quite a number of followers since we last worked together I thought it good to dedicate and share her journey with you
4 years ago when I started at a casual conversation on the gym floor about what Karen was trying to achieve turned into a big big journey and to start with her goal was to get to around 20 stone in order for her to be able to have abdominoplasty surgery to cut away about 3 stone of loose skin which I supported just by guiding her about .
A few months later and back in the gym, our conversation got to the point where Karen really needed to join the coaching team as it became more specific to her and training etc so through my online program and with weight loss stalling we put together a program that included
✅Daily Kcal 🎯 – if we went over on a given day we made it a weekly total target
✅Weekly Steps 🎯 – Karen has some days with less steps than others through work
✅Training Accountability
✅Cardio Accountability
✅Water Intake
✅Sleep Hours
There were good days where we ticked all the boxes and days where the food intake on the tracking app used was 4 donuts and a slab of dairy milk but each blip we regrouped and made the next day a good one!
Life isn’t going to be perfect and at some point you have to repair your relationship with food, with yourself and forgive, allow yourself these fun foods into your life, which we did.
Over the months the scale weight came down with us eventually hitting a low of 12 Stone 1lbs and a total loss of 11 Stone (154lbs or 70kg) and just after lockdown 3.0 Karen went alone for a bit, worked with another coach and then hibernated and went back to her old habits which is when she reached back out to me.
You see, I’m like an old pair of slippers, I still fit, know what makes you tick and keep you accountable (and warm).
You do the work, be coachable, be accountable and you will reach your goals.
When Karen came back our first stats showed she is 3 stone heavier than when she left me so we are now implementing the above again and will chip away and start to repair that relationship again.
If you’d like me to be your old pair of slippers and I sound like the coach you need right now then DM me the words SLIPPERS and let’s talk more about how my online coaching program could help you achieve your goals over the coming year
17/10/2022
🔥This is what losing 0.75-1lb per week looks like🔥
I’ve worked with since early January and this week we hit a milestone of 30lbs (14kg) lost in bodyweight
Our journey isn’t complete yet, but we are going to push hard for another few weeks before we take a natural diet break and go back to maintenance calories and then push on again
Sometimes when you have a big number of lbs to lose it can be quite daunting and even overwhelming to the point that it’s easier not to start at all.
When you are looking to lose 20-30kg it can often seem like so far away but if you break it down into weeks and just try to lose 0.75-1lb per week then you will often find that you have achieved it sustainably, learnt what works for you and what doesn’t, had weeks where your weight has gone up or stayed the same but overall you will still reach your goal.
This is what we have done with Mike and it’s not every week we saw the scale weight go down, as he’s been on holiday a number of times, had average weeks and sometimes felt like smashing all the food as we all do from time to time
What we’ve set/done though is
✅A weekly steps target to reach
✅1 x gym workout with me
✅1 x gym workout alone following a program
✅1 x 1 hour cardio session weekly
✅Worked to a Weekly Caloric Intake target
✅Been Consistent
✅Been Adherent
✅Been Coachable
✅Been Accountable
Often clients come to me having tried unsuccessfully a variety of methods and don’t knw where to start, what to believe and feel down as they’ve not reached their goal yet
With 11 weeks left of 2022 there is still time to give yourself a headstart and make inroads to your goals, so if you would like to know a bit more about how my ONLINE COACHING could support you to these goals then drop me a DM with the word COACHING today and let’s talk 💪
*xmums *xbusiness
13/10/2022
Things you’ve done/understand if ever been to a slimming club 😉
⌚Whether you are weighing in at 9am or 8pm YOU WON’T EAT ANYTHING before weigh in
⚖️Karen who maintained her weight this week will be
📉There is always one person who loses 3lb EVERY week and you all secretly hate him/her
🍫You save all your Points/Syns/Whatever BS scoring method is used so you can smash a load of chocolates, biscuits or alcohol on the weekend
👙It’s been that bad a week that you’ve considered turning up to weigh in wearing just underwear
🍟Sally the team leader – “These weight watchers chips taste better than chip shop chips” – F**k off Sally!
🍽️You’ve considered asking if Syns/Points count if you take food from someone else’s plate or on your birthday or any day that ends in a Y
💩You really need to poo before its weigh in but can’t! 10 mins after being on the scales you are 3lb lighter!
Sally who has run the group for 10 years clearly doesn’t follow the plan!!!
Of course I jest and for some these meetings have helped them but just like any diet you could name, to lose weight/body fat you need to be in a
If these groups actually took the time to educate people about the basics of energy expenditure, base metabolic rates and how activity levels etc instead of just taking their £5 each week and trying to sell them the latest branded meals or snacks I might think differently, but they don’t!
What you need to learn are habits that will enable you to create a Healthy Balanced Lifestyle that’s not dictated by a number on the scale.
Of course weight loss will normally happen as a consequence of this but more results will happen in inches, clothes fitting better or a new wardrobe!
Just because it’s a big brand it doesn’t mean they can help you! Instead check out a local professional (cough cough) who does this daily and if you don’t live in the Southend area then I have an online program that could help you too ;)
Comment below with which numbers you’ve considered before weekly weigh in’s and if you need any help with anything fatloss/weightloss related drop me a DM TODAY
Artwork available at a price 😉
*te
11/10/2022
25lbs lost with my Online Program and Kavin looks great......
Are you still looking forward to the day that you’ll be lean and fit?
Do you tell yourself that you’ll start living healthy tomorrow?
Or next week?
After you’ve had just one more pizza dinner and one more lazy day on the couch…
Then you’ll commit yourself to eating healthy and exercising daily, right?
It’s time to realize that this way of thinking is a sneaky little trap.
One that has fooled all of us at some point?
Here’s online client who is now 8 weeks out from his first ever photo shoot and currently over 25lbs down since we started working together.
Kavin has shown over these months how it’s still possible to go out with friends for a meal or drink, enjoy yourself and still get a result which is what my coaching program is all about!
But you gotta get started!
When you put off changing your lifestyle for some designated day in the future eg next Monday or after you’ve been to x party you are putting the RESPONSIBILITY of ACTION on your future self.
Tricky, cos that future self doesn’t exist yet!
Only right now in the present moment can YOU make this ACTION happen.
These thousands of choices you make over the next 12 months in terms of food, drink and exercise are all made in the present moment
So let’s make a deal and give your future (fictional) self a break and start making real progress towards your goals.
You can start by DM’ing me the word ACTION and we can chat about how my program can assist you like it does Kavin and many more to hit their goals each and every day 💪
04/10/2022
2 Months Progress With Online Client
My job as an online coach is to provide you with all the tools, knowledge and resource so that you can progress towards your goals without me standing next to you counting reps
Lewis came to me having seen the results I had got from other clients and as you can see from the left hand picture he was already incredibly lean but wanted to do the photo shoot in December
We gradually moved his calories up and targeted around 3200-3500kcal daily alongside a structured training program, accountability through check ins and access to me to ask any questions around his training or nutrition
It’s safe to say that this past 10 weeks has seen him add on a bit of muscle size without adding too much bodyfat during this process and he is in an ideal position to now move into a small deficit in order to be in the best condition he has been in, in just over 8 weeks time
With online coaching there are many benefits including not having to fit around my diary as a coach on the gym floor, no expensive hourly rate, greater access to me for advice, it’s more results focussed and better accountability!
All of these Lewis has benefitted from and will continue to do so over the coming weeks, and I cannot wait to showcase the end results of this preparation
If you would like to know about how my online coaching could support you to your goal whether it’s losing weight, building muscle, holiday or other goal then drop me a DM with the word KNOWLEDGE and I will send you my pre application form before we jump on a call
*xcoach
16/09/2022
So many people today are struggling to find motivation right now.....
I’ve spoke to a few clients this week who feel this way
It’s tough to find the motivation needed to get out of bed and into workout clothes
It’s even tougher to find the motivation to stick with a healthy eating plan
The chaos of the past couple of years and current environment is taking its toll on our minds and bodies, but there’s a way out
If you’re struggling to find motivation to get to exercise, allow these reasons to inspire you to get moving…
◾Exercise because you want to smash your goals
Most my clients come with a goal, hit that, raise the bar and go again – it’s natural!
Often they find this mentality will happen in other areas of life or business too whether that’s sales results, beating last years profit, reading more, drinking less the list goes on...
Work out, hit some goals and see what happens
◾Exercise because Life gets easier
Trust me you will feel much better if you get out of bed, train and get on with your day
Want to recover that s*x drive you had a few years ago, exercise will help!
You’ll feel less stressed after your workout whatever is going on in your life
Exercise will make everything in life better, easier and happier!
◾Exercise because YOUR Family need you
I work with many parents who train to be around for years to come either as they have young families or wish to see their grandkids grow up.
Want to show love to your family and who love you? Then look after the one body you have to live in through movement and nutrition!
◾Exercise because Disease can’t handle it
Of course there are diseases that can attack you however fit you are, however exercise is one of the best ways to support yourself vs illness and other health issues leading to a healthier and hopefully longer life
◾Exercise because your body needs to move!
Every movement you make be grateful for, learn your body’s limits and work out to improve it’s limits as there’s plenty of people who through disease or conditions would love to move like you do!
◾Finally Exercise so your Friends or Loved ones join in
The amount of clients friends and family who have been inspired by their results and gone on their own journey is pretty high meaning they don’t want to miss out so by keeping up your end you help and support others to be healthy too
If this post resonated with you and you would like to learn more about how my coaching can support you then please DM the word “EXERCISE” and I will be in touch
24/10/2022
20/10/2022
17/10/2022
13/10/2022
11/10/2022
04/10/2022
16/09/2022