Anthony White Health and Fitness Coach

Growth Mindset ⬆️

I’ve been lucky not to suffer the same mental health struggles I’ve seen some close friends endure. It’s Men’s Mental Health Month, and I won’t pretend to speak from experience I haven’t lived.

But I do know what it’s like to feel lost. In my early 20s, I had no purpose or direction - and I hit my lowest. But looking back, it was completely understandable: just 'cause and effect'.

And so, at 24, I joined the Royal Marines Commandos. That decision sparked a lifelong commitment to growth. And it’s that pursuit of betterment that’s kept me grounded, purposeful, and joyful ever since.

Now, I continue to grow with:

🎭 Improvisation – Improv taught me to let go of perfectionism - which often served as a hindrance rather than an asset. These skills helped far beyond the stage.

🙌🏽 Leadership – As Level Up expands, I’m growing into the leader my team deserves. Mike’s helping me step into that role fully, as a supportive, compassionate mentor.

🤍 Coaching .psychologist.coach – we don't just go to a gym when we feel broken, weak, ill and fragile. So why is therapy only utilised in such circumstances for our mental health? I train to remain physically robust, strong and fit and the brilliant Tess is helping me be all of that mentally too.

⚡️Healing – These sessions are my reset. They help me refill my cup so I can pour into others as a leader and the most empowering, uplifting coach I can be.

🧠 Up-skilling .dxb – Learning from peers like Jeelna keeps me sharp. Her knowledge and reputation in the physio and mobility worlds is unmatched - making her a wonderful resource of information.

💻 Education – Constant education. Staying current in a field that’s always evolving is non-negotiable if I want to serve at the highest level.

🤸 Slides 7–9 – I intentionally step into new arenas that make me feel like a beginner again—whether it’s Pilates, energy work, or becoming a Reiki healer, I believe that growth lives in discomfort.

Last night was incredibly special. Celebrating with my brilliant team after being recognised with the SupportHer award, dedicated to a man for their work championing and empowering women.

I mentioned in my speech that it almost felt fraudulent to receive such praise. These awards should be saved for those who have worked tirelessly towards their endeavours, whereas I have only worked on passion: adoring the 'work' I do, training women, lifting them up and celebrating their achievements as if they're my own.

Level Up is a 'labour of love'.

Back in 2017, I left the Royal Marines with a heavy heart...

I LOVED serving, spending each day working alongside good friends, but I never felt fulfilled. I had a feeling I could be doing more. I didn't know what, I just knew I wanted to be more of a positive impact on people and I knew I could do that through health and fitness.

Fast forward 8 years later...

In LOVE with the life I have created. Working alongside a team of beautiful human beings: amazing coaches and friends.

And this award was special: an indication that I'm now that positive influence I knew I could be.

Again, I'm serving.

But now I'm fulfilled. 🤍

I’m a coach, yes—but I’m also a human being. Just like everyone else.

There are days when I feel on top of the world, and days when I question myself. Times when I smash my goals, and times when I fall short. I’ve made mistakes, had setbacks, and faced my own struggles.

An important message for me to say now, particularly ahead of many attacking the new year with renewed inspiration for their health and fitness journey - because NOBODY has it all figured out or that life is always perfect. I know how hard it can be to balance your health with everything else life throws at you because I live it too. And that’s exactly why I’m so passionate about what I do.

I don’t coach from a place of perfection. I coach from a place of understanding—of knowing that progress doesn’t always look like a straight line and that growth isn’t about being flawless. It’s about showing up, being honest with yourself, and continuing to move forward, even (and especially) when it’s hard.

As we sit on the brink of 2025, many coaches will plague your social media with inspirational videos - which is awesome! But put LIVING first 🤍 that's the whole point of this anyway.

There will be roadblocks, moments of unavoidable inconsistency - I get it. I’ve been there too. The key is not giving up on yourself. Because even when it feels like you’re standing still, you’re still learning, growing, and building the strength to come back stronger.

At the end of the day, we’re all human. The best we can do is keep showing up, keep trying, and keep learning. And I’m here to do that right alongside you.

The Spartan Race yesterday on the World Championship Course certainly lived up to its reputation!

A gruelling '10km' course (which, was actually 12km) included some very challenging and interesting obstacles, where even the 'run' between obstacles can definitely be included as an obstacle in itself. Deep, soft sand is brutal on the legs.

Combining fitness, strength, skill and sheer determination - massive respect for those athletes who completed the Trifecta: a 21km, a 10km and a 5km race all within 48 hours.

And huge shout out to Sam who started his health and fitness journey in the Level Up Academy just over a year ago and is now adhering to his x3/week strength training program, multiple runs a week and a strong determination to conquer as many of these challenges as he can 💪🏽

This lower body workout is brutal but really effective as, even after 3 months using it, I'm continuing to progress in terms of performance and see notable changes in my legs.

Save this and try for yourself 😅

A. Seated Hamstring Curl 2-3 sets 8-10 reps

B. Hack Squat 3 sets 8-10 reps

C. Walking Lunges 3 sets 20 reps

D. Leg Extensions 2-3 sets 10-12 reps

E. Hanging Knee Raise 3 sets 8-10 reps

One area that I have been exploring (and one I fear we often overlook on account of perhaps misconceived notions of ‘weakness’) is that of my emotional and mental health.

I never felt I was in ‘urgent need’ of help: instead viewing it just as any man or woman should view exercise: you don’t only go to the gym and lift weights when you feel weak, fragile or suffer an injury - you go to maintain that strong, healthy physique, keeping at bay any issues or frailty.

So, supported by the amazing .psychologist.coach I begun therapy in 2023 and what an incredible difference it makes 🤍

Even this month has credited her Olympic success to her not neglecting her mental health. And I think the more often athletes and inspiring figures speak about the subject, the more we do to remove any stigma from it - a stigma that may prevent people giving it the attention it deserves 🙌🏽

Lifting weights helps us become stronger physically and therapy is there to help us grow stronger, mentally 💪🏽

This pursuit of mental wellbeing brings with it topics of meditation, breath work, journalling, reducing screen-time and more.

I’m not an expert in any of these practices, but I am fully appreciative of their benefits and is the main reason for my time in Bali recently - to further educate myself in what we can do for ourselves in this regard.

I am so deeply passionate about what I do in business, that every stress, crushing disappointment and betrayal hits me hard, which of course, you can’t show in front of clients, needing to remain professional and unfazed. This in itself causes more stress, so learning how to manage this and not become overwhelmed is fundamental for me.

Just as I practice, I use my role to preach the same: whole-heartedly encouraging people to spend equal energy on their mental and emotional health as much as their physique.

Both are intertwined. Training itself is also a huge support for my mental wellbeing.

Conversely, being of sound emotional health will always benefit training performances 🏋🏽‍♂️

Whether it’s therapy, a few minutes of meditation or even a gentle stroll outside, looking after yourself this way is so important.

I've always said, that's for me, 'LIFE' is my stage ❤️

For those that are more aesthetics driven and want to perform in front of a panel of judges, cool, power to you and do what makes you happy 🙌🏽

But whether it's surfing, snowboarding or wake surfing - I love being on the sea or on the mountain 🌊🏔️❤️

And the amount of energy expended in a day surfing is unreal - the paddling slog, then getting 'beaten up' by the waves, only to paddle back out again and again and again.... phew 😅

But the joy I feel makes me so, so grateful that I took my pursuit of health and fitness seriously so that I can still enjoy these passions at 40 years old 🙏🏽

It's an ethos I transfer to my clients. That's why the Level Up motto is not 'skinnier, slimmer, hungrier' but:

STRONGER HEALTHIER HAPPIER

men .women .academy

Every exercise we perform in the gym is a skill.

Squats, deadlifts, bench press, chin ups, rows - they are all techniques we are striving to master. The more proficient we are, the greater benefits we stand to gain in the form of strength and hypertrophy.

So what is the Number 1 skill we should be seeking to improve upon?

Patience.

Because this is indeed a skill that we must learn to embrace.
We need to be consistent, disciplined and kind to ourselves.

Because even with all the fundamental principles applied to a solid training program, with each exercise and every set carried out with the utmost discipline and focus, results will STILL take time.

The gym is a wonderful thing.

Everything we do inside of it, will undoubtedly enhance our lives outside of it.

The physical benefits are self-evident.

But the mental 'gains' are arguably more impactful.

Amongst them are reinforced self belief and a reassurance and appreciation of delayed gratification.

Any seasoned athlete with decades of experience fully acknowledges that adding 20kg to their squat doesn't occur in a few weeks.

Professional bodybuilders understand that it takes years of hypertrophy work to build a few pounds of lean muscle.

Real results take time.

And it's through our experience we can understand these values and our level of patience evolves.

Discipline and consistency are vital.

As is patience.

And it's a skill we can work on.

Every exercise we perform in the gym is a skill. Squats, deadlifts, bench press, chin ups, rows - they are all techniques we are striving to master. The more proficient we are, the greater benefits we stand to gain in the form of strength and hypertrophy. So what is the Number 1 skill we should be seeking to improve upon? Patience. Because this is indeed a skill that we must learn to embrace. We need to be consistent, disciplined and kind to ourselves. Because even with all the fundamental principles applied to a solid training program, with each exercise and every set carried out with the utmost discipline and focus, results will STILL take time. The gym is a wonderful thing. Everything we do inside of it, will undoubtedly enhance our lives outside of it. The physical benefits are self-evident. But the mental 'gains' are arguably more impactful. Amongst them are reinforced self belief and a reassurance and appreciation of delayed gratification. Any seasoned athlete with decades of experience fully acknowledges that adding 20kg to their squat doesn't occur in a few weeks. Professional bodybuilders understand that it takes years of hypertrophy work to build a few pounds of lean muscle. Real results take time. And it's through our experience we can understand these values and our level of patience evolves. Discipline and consistency are vital. As is patience. And it's a skill we can work on. #TrainingMindset #MentalStrength #MindsetMatters #PositiveMindset #GrowthMindset #MindOverMatter #MentalToughness #DisciplineEqualsFreedom #FocusAndWin #TrainYourMind #MindsetIsEverything #MentalGame #SuccessMindset #MotivatedMindset #PeakPerformance #MindsetShift #MentalFitness #BelieveAndAchieve #WinningMindset #MindsetOfChampions #StrengthInMind #MentalResilience #MindsetCoach #MentalFocus #MindsetMastery #MindsetTransformation #PowerOfMindset #MentalTraining #MindsetForSuccess #mindsetgoals

Many yoga enthusiasts I speak to are wary of resistance training, believing that work performed in resistance training will only hinder their progress in yoga.

This is a myth we need to debunk.

We strength train to build muscle, power and to sculpt a resilient and healthy physique.

And when we train through a complete range of motion
(ROM) we're also improving our flexibility by stretching muscles and connective tissues during the exercise. When performing exercises fully, such as deep squats or full-range chin ups, we move our joints through their entire natural ROM.

This repeated stretching under tension enhances the length and elasticity of muscles and tendons. Consequently, incorporating a full ROM in resistance training promotes greater joint flexibility and mobility, complementing traditional stretching exercises and reducing the risk of injury. This dual benefit makes it a valuable component of a comprehensive fitness regimen. (It also makes the pursuit of hypertrophy even more successful).

Now, there is the difference between flexibility and mobility.
Don't pride yourself on being flexible - being too flexible is just as dangerous as being too stiff.

You need to develop strength through the entirety of your ROM...that's MOBILITY.

This is why many people who weight train should incorporate some mobility work, and many yogis should certainly incorporate some strength training.

Note: ROM is definitely a better term to use than just 'depth' because not all exercises require you to 'go down' ie. we should allow the bar on a lat pull down to raise fully - stretching our lats completely before engaging and contracting to perform another rep.

Many yoga enthusiasts I speak to are wary of resistance training, believing that work performed in resistance training will only hinder their progress in yoga. This is a myth we need to debunk. We strength train to build muscle, power and to sculpt a resilient and healthy physique. And when we train through a complete range of motion (ROM) we're also improving our flexibility by stretching muscles and connective tissues during the exercise. When performing exercises fully, such as deep squats or full-range chin ups, we move our joints through their entire natural ROM. This repeated stretching under tension enhances the length and elasticity of muscles and tendons. Consequently, incorporating a full ROM in resistance training promotes greater joint flexibility and mobility, complementing traditional stretching exercises and reducing the risk of injury. This dual benefit makes it a valuable component of a comprehensive fitness regimen. (It also makes the pursuit of hypertrophy even more successful). Now, there is the difference between flexibility and mobility. Don't pride yourself on being flexible - being too flexible is just as dangerous as being too stiff. You need to develop strength through the entirety of your ROM....that's MOBILITY. This is why many people who weight train should incorporate some mobility work, and many yogis should certainly incorporate some strength training. Note: ROM is definitely a better term to use than just 'depth' because not all exercises require you to 'go down' ie. we should allow the bar on a lat pull down to raise fully - stretching our lats completely before engaging and contracting to perform another rep.

When it comes to goal setting, I believe that everybody's number one priority should be improved health.

I say this, and many people shut off - because 'health' doesn't sound as sexy as 'big arms' or 'six packs'.

The world of fitness can be all too focused on aesthetics.

Like with everything in this modern world - many feel it's more important to LOOK like they're healthy, rather than to actually be healthy.

To be obscenely muscle-bound. Yet lacking any healthy levels of cardiovascular fitness or mobility.

Or to have achieved such an aesthetic through advanced
'supplementation' and unhealthy behaviours.

To be 'skinny' with a six pack. Yet hiding an unhealthy relationship with food. Suffering the loss of a menstrual cycle, libido and struggling with one's own self-image.

To be an incredibly flexible yogi. Yet lacking the healthy levels of strength to make such impressive movement even beneficial or safe.

For 99% of people out there, we're not training for a competition or a stage.

We're training to live our lives to the utmost - doing all the things we love to their maximum capacity.

For me, I love surfing, climbing, hiking, snowboarding, golf, wakesurfing and much more - so I train with the intention of having a strong, fit, mobile and HEALTHY body that allows me to do these things as well and as often as I can.

And, ironically, if you train with the intent of improving your HEALTH and forging a physique that enables you to LIVE YOUR BEST LIFE...the chances are you'll actually have an aesthetically impressive physique too.

Because looking healthy, looks good 😍

When it comes to goal setting, I believe that everybody's number one priority should be improved health. I say this, and many people shut off - because 'health' doesn't sound as sexy as 'big arms' or 'six packs'. The world of fitness can be all too focused on aesthetics. Like with everything in this modern world - many feel it's more important to LOOK like they're healthy, rather than to actually be healthy. To be obscenely muscle-bound. Yet lacking any healthy levels of cardiovascular fitness or mobility. Or to have achieved such an aesthetic through advanced 'supplementation' and unhealthy behaviours. To be 'skinny' with a six pack. Yet hiding an unhealthy relationship with food. Suffering the loss of a menstrual cycle, libido and struggling with one's own self-image. To be an incredibly flexible yogi. Yet lacking the healthy levels of strength to make such impressive movement even beneficial or safe. For 99% of people out there, we're not training for a competition or a stage. We're training to live our lives to the utmost - doing all the things we love to their maximum capacity. For me, I love surfing, climbing, hiking, snowboarding, golf, wakesurfing and much more - so I train with the intention of having a strong, fit, mobile and HEALTHY body that allows me to do these things as well and as often as I can. And, ironically, if you train with the intent of improving your HEALTH and forging a physique that enables you to LIVE YOUR BEST LIFE...the chances are you'll actually have an aesthetically impressive physique too. Because looking healthy, looks good ❤️