Tom Bowles Personal Training

It's official.. We have another beautiful baby girl on the way!👶🩷

This week marks the 5th Anniversary of mine and Paul's Bromance.😍 Since we've been training together the past 5 years🕓

Paul has lost an incredible 58kgs! ⚖
Not to mention turning that extra pudding into lean shredded muscle mass! 🔥
To celebrate this milestone I decided to do a bit of gym photoshoot for this beast! 📸

Paul is always the hardest working guy in the gym training with me 2-3 times a week along side his own training.🏋️‍♂️
Never misses a session and never gives up until he accomplishes his goals.💯

Since changing his lifestyle, he has incorporated a vegetarian and now vegan diet, and intermittent fasting alongside his fitness regime. 🕓🥑🥦🍎
Paul has been not only a huge inspiration for many of my friends and clients, but also myself and I couldn't be a prouder trainer and brother! 🙌
Keep up the amazing work and keep on inspiring others to do the same!💪💯

Drum roll please..🥁🥁🥁
Massive congratulations to my client and friend Kerry!
We have been working hard in the gym together the past 12 weeks 2-3 times a week!
An she has had lost an impressive 10kgs!
With a combination of strength and HIIT
in the gym with me! Also getting done
her own cardio with walking Morialta most weekends!🏞🏃‍♀️
Super proud of you legend! This is just the beginning I know you're going to crush your goals mate! Keep up the fantastic work!

Also in August Kerry will be embarking on a 5 day, 80km trek through parts of the Larapinta Trail in Alice Springs. She will be doing this raise funds for R U OK? To strengthen its campaign resources for Aboriginal and Torres Strait Islanders who may be struggling with life.

Her fundraising target is $3,500 so any donations small or large would be appreciated. (Any donation over $2.00 is tax deductible too)

Her fundraising page is
https://ruoklarapinta2019.everydayhero.com/au/connect-to-country-with-r-u-ok

Thanks legends!😍🙏🏼

You're stronger than you think.🧠💪So many times we can let negative thoughts take over our minds. Coming up with reasons why we can't follow our dreams. Take the risks, start that new business. Make the sea change. Become the person you've always wanted to be.

A lot of us have been programmed to play life safe. An without even knowing it have set limiting beliefs. Thoughts like. That will never work. I'm not good enough. I'm not smart enough. I'm not worthy of love or happiness for that matter.

These have been conditioned into you through some of your experiences and environments.
All have been an important part of your journey as they are shaping and creating your strength of character.

Unfortunately, now you've got into a bad habit of thinking negatively about yourself and your life. You start to think life is working against you rather than for you.

You are not alone. You are not what's happened to you. You are not your mistakes.
Break free from the prison of negative thoughts. An accept all that is, all that was, and is yet to be.

🙏🏼Here are some tools that have helped me in my mental health

🏃‍♂️Exercise daily. (Even if you don't feel like it.) Exercising releases good endorphins and increases serotonin.

🧘‍♂️Practise gratitude and meditation. Try to be present in the moment and live with mindfulness.

🤳Get off your phone. Turn off all social and work related items Stop comparing yourself to people on social platforms. S**t isn't realistic.

🎯Set yourself a realistic goal. Then SMASH IT. The confidence of hitting your goal with build momentum

🍎Eat whole food, good fats and FRESH produce. Eliminate processed/packaged foods.
Choose healthy options and wash all your produce to reduce pesticides/pollutants

💦Drink more water. We tend forget to drink to drink 2L a day this often leads to fatigue and lack of concentration. Drink even more than 2L if exercising.

😴 Get more sleep! 6-8 hours at least! So many benefits to quality sleep. This where your body gets most of its recovery from..

🙅‍♂️Stop associating with toxic people. Cut out the people who treat you like s**t.. There are plenty of "frienemy"s out there.

Hope this helps 🙏🏼

Starting to feel real good again, both mentally & physically 😊🧠💪
Training hard and eating clean.🥑🥩

Cut back on the heavy weights🏋️‍♂️ and got back into running 🏃‍♂️and more importantly "Muay thai"🥊🙏🏼

This workout is a killer!!!
Give it a go and let me know how you went below ⬇️⬇️⬇️
Good-luck! 💪💪💪

MY 8 WEEK TRANSFORMATION!
⬅️Before photo: 90kg Mid November in Bali 2018. .
Let myself go on holiday's living the bulk life. 🐖
Daily crispy fried chicken & duck 🐔🦆 Drinking way to many Bintang 🍺🍻😅🤷‍♂️ .
➡️After photo: 83kg mid January 2019.
7kgs down ⬇️ shout outs to my beautiful wifey for all her knowledge with nutrition and also introducing me to foods. Been great cooking up these meals at home for our family.. (That's right, I can cook these meals.😅👌)

🔹️Back to daily intermittent fasting 16/8. aiming for roughly 2200 -2500 calories per day. 🥑🍎🍗🍳

🔹️Daily fasted cardio in the morning's. Usually a quick 3- 5km run. 🏃‍♂️
Followed by some rounds on the heavy bag.🥊 Lunch Time / (Also Dinner)
Protein, 🥩🍳
Veggies, 🥦🥕
Heathy fats 🥑🥜🌰
Small amount of carbs. Usually from sweet potatoes or some brown rice ect.. 🥔🍲

Also aim for 8 glasses of water per day. Water helps with weightloss and keeps us healthy and hydrated. 💧👌 .
AFTERNOON STRENGTH TRAINING: 🏋️‍♂️
Compound lifts.
Deads, squats, bench press, military press, cleans ect.. .
These exercises build strength and conditioning and also burn a sh*t load of calories and help speed up my metabolism in the process and burn fat.🔥

The biggest advice I can give anyone who is looking to loose weight is to stay in a deficit.
You need to be burning more energy than your consuming.. If you're working your ass off in the gym and then going home and eating like jackass. 🐴

We'll dont be surprised you're not getting the results you're after.. 🤷‍♂️ Eat clean.. Train hard.. Stay in a deficit. And.... You will see results.. 💯👌

Getting hit with a notorious craving?
It could be your body indicating it needs something else!
Try this guide!

HAPPY TUESDAY GUYS!

We are so excited to share that our new eBook is ready to share with you all!

Grab your copy today and start creating some awesome, healthy, and tasty recipes!!

There is something in here for everyone.. GF, V & DF recipe ideas.

Click the link below for your eBook today for just $4.95!!

https://tombowlespt.lpages.co/food-inspo-for-healthy-living/?fbclid=IwAR3ej_j5XN_MYtXKckU64kmS53zYnOKaAioGf_wtA3bsbbzzrg5__XMgzpE

There's also a small window left to jump in my Summer Boot-camp challenge and get your copy for FREE!
For those of you who have already signed up, your copy is on its way to you as we speak!!

Forever on that grind! Keepin it 💯🐺