The McLeod Method

To choose the right coach, you need to
do your research,

How many years of experience do they have? (1 have 10, btw).
What study have they done? (l've done a LOT).

What is their philosophy?
Are they faking it to make it?

Htave a chat with them and ask the hard questions

They should be able to give detailed explanations of how
they approach the particular issues and goals you have.

Being a PT isn't hard. Being a Great Coach is REALLY hard!
And you deserve the best one. One who is worth your money,
effort AND time.

゚


Luke Burles

Remember, all experts were once beginners.
The only person you need to be better than is YOU.
So, believe in yourself and all that you are!

I am SO proud of how far l've come
And let me tell you: It has NOT been an easy road!

I think many people believe that I have never been
overweight, haven't suffered with eating disorders, never
been unsure of how to reach my goals. Maybe they even
think I haven't suffered with my mental health.

I am here to tell you that I HAVE,

In 2022 I was diagnosed with fibromyalgia and chronic
fatigue syndrome. Both can be absolutely debilitating; and
they were for me for a long time.

gained almost 20kg when I had my second baby.

I have binged food and starved myself.
I have suffered from depression and anxiety
I have had injuries that have made me feel like 1'm being held
back.

So when a beautiful client comes to me and opens up about
suffering with similar things, I. GET. YOU. I really really do.

Being fit & healthy and well mentally and physically shouldn't
be as complicated and hard as the world makes it out to be.

If it's what you want, I am here to help you gain access to
that. I LOVE to educate people, even if you're not my client
anyone who will listen really, on how to get to your goals.

l'm still not at my end goal. Maybe I never will be. But I am still
working toward it, and I am SO so grateful to past me for
outting in all the hard work to get me to where I am today

Send me a msg or pop down a little comment if you'd like to
chat! I am here for you!

NEW research shows muscle growth can occur across a wide rep range, provided sets are taken reasonably close to failure.

One of the most cited papers on this is:

Brad Schoenfeld et al. (2017)
“Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training”

The study found:

* heavier loads produced greater strength gains
* both lighter and heavier loads could build muscle when effort was sufficiently high.

Another foundational reference is:

American College of Sports Medicine, which outlines common loading and rep recommendations for strength, hypertrophy, and endurance. Low Reps & Heavy Weight vs High Reps & Lighter Weight.

In essence: If the weight is too easy, your body has little reason to adapt.
If it’s too heavy, your form and control usually break down. (This is one of the BIGGEST thibgs that I see in the gym that makes me cringe!)

A good set should feel challenging by the final few reps while still maintaining good technique.

That’s why two people can do the exact same exercise… but get completely different results.

Research supports the idea that different rep ranges produce different adaptations depending on the goal and training intensity.

Laziness doesn’t always look lazy.

Nor does it always look like laying in bed or sitting on the coach doing nothing.

Small acts of avoidance repeated daily slowly destroy potential.

⬆️ REMEMBER THIS ⬆️

Sometimes, it looks like endlessly scrolling social media.
Constant procrastination.
Avoiding difficult conversations.
Waiting for motivation instead of building discipline.
Watching other people build the life you keep talking about creating.

The Bible says:
“The soul of the sluggard craves and gets nothing, while the soul of the diligent is richly supplied.” — Proverbs 13:4

Many people want change. Better health. More peace. More purpose. More confidence.

But desire without action changes nothing.