Pop-up Fitness

Are you tired of feeling unmotivated and stuck in a rut?

The daily grind of a demanding job can leave you feeling drained, both physically and emotionally.

But the truth is, motivation is just a fleeting emotion. What truly matters is developing a consistent routine that helps you prioritize your health.

When you neglect your fitness, you miss out on feeling strong, confident, and in control. But with a little effort and commitment, you can make fitness a staple in your life.

Here's how:

1. Prioritize your health and make it a non-negotiable part of your daily routine.
2. Schedule your workouts like you would a meeting or appointment and stick to it.
4. Find a personal trainer
5. Make it a game.
6. Have a good bed time routine

Don't let motivation hold you back from reaching your full potential.

Embrace the power of routine and consistency to build a stronger, healthier you.

The results will speak for themselves.

But why go it alone when you can have expert guidance and support?

I'm looking for 5 men to take on my 180 Alpha online coaching program, and this is your chance to take control of your health.

You need to be willing to learn, able to spare 3 hours a week, and committed to making a change.

Hurry, spaces are limited and filling up fast.

📲Message me now to get all the details and secure your spot.

🤜Don't wait, take control of your health today.

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💪 Confidence is a Habit that Can Transform Your Life!

As a personal trainer, I've seen the profound impact that the gym can have on a person's confidence. Confidence is not just a personality trait, it's a habit that can be developed and strengthened with consistent effort. And, I'm here to tell you, the gym is the perfect place to start building that habit.

Do you struggle with self-doubt? Do you find yourself holding back from pursuing your passions and dreams because you don't believe in yourself? That's where the gym comes in.

When you step into the gym, you'll be challenged in ways that will push you out of your comfort zone. Every time you lift heavier weights or run that extra mile, you'll be proving to yourself that you're capable of more than you thought. This newfound sense of empowerment will spill over into other areas of your life and give you the confidence to take on new challenges with ease.

In the gym, you'll also be surrounded by like-minded individuals who are all working towards their own goals. This supportive environment will inspire you to reach your full potential and help you believe in yourself even more.

It's time to take control of your confidence. It's time to stop letting self-doubt hold you back. It's time to start building the habit of confidence in the gym. The transformation you'll experience will be life-changing. So, what are you waiting for? Take the first step towards a more confident you, today! 💪

‼️WATCH TILL THE TO FIND OUT GREG THE JELLIEBABIES FATE‼️‼️

Are you looking to lose body fat? Check out this simple tutorial on weight loss using jelly babies! Follow and like the video to learn how Greg the Jelly Baby is on his journey to get into shape.

Why your goals are not working !!!!

Your focusing on the outcome instead of the small steps it takes to get there ….

Understanding your goal inside and out then breaking it down into small steps and nonnegotiables is more important than just looking at the end process

Set my self a habit to stretch every night

Here we are in the kitchen, we're just about to cook the BBC Bracknell Baked Chicken Burger and it does not disappoint.

It is one of the best recipes I have for building muscle and getting lean.

You can make it work in MyFitnessPal and if you want all the details with all the ingredients, the exact amounts, shoot me a comment in below.

If you need more details, please put a comment.

So here's one tip you can take from your s*x life and apply it to your gym life.

Pow my client John just had his PT session and check in .

Another 0.5kg down and strength is up !!!!

Don’t listen to your own lies !!!

I’m to old to get in shape

John is 48 !!!! What’s your next excuse

You have to do cardio for hours to reveal your abs

John does minimal cardio it’s all in the diet.

What is truly stopping you is ….YOU

You don’t want it bad enough

You don’t want to listen to advice

You want to keep doing your spin class and reward eating.

You don’t want to track your weights get up 10mins earlier to eat breakfast.

But Here is your chance to have a yoda on your side

I will keep you accountable, programmable and more importantly I will show you where your going wrong and help you stop believing in your bu****it excuses .

Hard work and dedication to the plan has got my client amazing results .

I started training Steve awhile back and the biggest thing that got to me was another personal trainer telling me he couldn’t get in good shape …. Fast forward some time and boom 🤯

✅2 stone lost
✅muscle gained
✅confidence boosted

Don’t let others dictate your results .

Dm me now to be my next amazing result.

5 meals vs 3 meals for fat loss???

Now let's keep it simple....fat loss has almost nothing to do with meal frequency.

It falls to preference and this could be a process that leads to fat loss.

5 meals a day benefits.

- satisfying: some people can't resist snacking by splitting your meals up can lead to you not snacking on marsbars and coke then by all means do it.
- Smaller meals are easier to partition your protein into digestible amounts.
Downsides

- Who has time to fit 5 -6 small meals in?... Hey, boss, I need to take a 5-10min break every hour how does that sound????
- Some people with diabetes find it hard to balance the carbs so they don't get huge spikes of insulin.
- When you decide it's something you can't live with forever you get this hunger like no other if you have not eaten on the hour every hour!!! Remember your brain tells the body to release signals to eat.
Any meal frequencies can work

Just keep in mind the most important part a cal deficit.

So what does the science say

from one study stating

Conclusion: in conclusion, body weight, body composition, and lipid profiling are not affected by the number of meals when weight-loss diets are prepared with adequate energy restrictions and sufficient and balanced nutrition.

Hİlal Yildiran et al. Nutr Hosp. 2019.

All in all, it's all down to preference as long as you keep in the forefront of your brain cals is king macros queen you be golden!!

Need help simplifying your weight loss journey?

Dm me now!

You definitely can overeat in protein........

Like any macronutrient, you can overeat and gain weight.

Remember cals being the dictator of weight loss or weight gain it's important to understand that ,

Protein has 4cals per gram
Carbohydrates have 4cals per gram
Fats have 9cals per gram

When it comes to overeating it’s possible to overeat in all the above and gain that spare tyre.

Here is where it gets complicated!!!

Not all macronutrients are equal even if it's just calorie counting.

Protein is extremely filling and is used by the body to repair muscles, hair nails and other functions on a cellular level.

Protein is also excreated through urine depending on its BV (biological value).

Let's keep it simple!!!

If you have ever seen south park a very popular character (Cartmen) decided he wants to get buff so he orders protein shakes!!!!

He gains an extreme amount of weight

Why?????

Because he has not changed anything in his life he is still

-Eating crap
-Not exercising

These two factors affect everything

Need help understand your nutrition and you want to get amazing results ????

DM me now !

Why you should lift weights even on a weight loss plan.

i hear weight loss myths day in day out...

I am in line for coffee and hear 👂 this.

“Lifting weight is bad for losing weight, so you should swop it for running”

Here is why I would always opt to still lift weights whilst losing weight.

-lifting weights helps increase muscle mass or keep muscle mass.

it's the difference between looking like a human sack of potatoes or maybe only losing a small amount of weight but looking great with it.

-Getting Strong is for life, as we get older the need for muscles is less....(mainly because we don't use them as much. )

So it's even more important to get strong as F!ck so you stay young 🙂

- Lifting is fun and doing what you find fun is long-lasting!!!!

Ultimately fat loss is down to a calorie deficit, 500-1000cal deficit per day to lose on average 1-2.2lb a week.

Doing this just through exercise alone is hellish and time-consuming so make it easier.

-Put effort into your nutrition.
-Do exercise that you love.
-Keep weights on your to priorities list.

Need help programming consistent weight loss and muscle gain?

DM me now!

What is online coaching?

In short, it's all the background knowledge that you get from in-person coaching.

Such as

-Education manuals explaining calories, macros, how to set up tracking systems, exercises, rep ranges.

-Accountability through weekly check-ins

-Personalised programs

-Exercise technique correction.

All of this is delivered in one app. !!!

We give you the tools to change all you need to do is show up and switch on!!!

If you can't do that then even an in-person trainer isn't going to help you!!!

I am taking on 2 VIP online coaching clients!!! DM ME FOR MORE DETAILS .

Whop what a flavour bomb 💣 littrealy lit 🔥

This little spice ball “chicken curry noodle” from packs 27g of protein from mixed sources giving it a great taste with high fibre at only 360cal and about the same price as a meal deal I know what I would choose.

I have been using for roughly 3 years now.... Most of my meal plans have products from them and they never disappoint.

Give them ago!!

Two really simple ways to get progressive overload without increasing the weight.

If you are limited on weight and not sure how to progress.

These two methods work well.

Time under tension: growth of more muscles require the most amount of time under tension this is because hypertrophy is a mix between endurance and strength muscles fibres.

Also, the benefits of slowing reps down are mind-muscle connection as well as improving technique throughout the range of movement.

Don’t have more weight?

Increase the reps or sets as long as you can still recover well the next day this method adds more volume which ticks the hypertrophy box.

Don’t want to get big muscles ????

Why not, gaining lean muscle acts as a furnace for the body not only your clothes will fit better but you will get away with eating more.

Need help progressing to the next level book your supercharge goal setting call to get a free in-site on how I can help you.