The Fit Room

The debrief

I hope you’ve had a great week?

Here’s a few bits that have been going on around here

Clients have made some great progress this week:

Ally hitting new gym PB’s on a couple of lifts

Sarah maintaining her new low weight for several days on the trot (no spikes)

Michael making a triumphant return from kidney stones

Greg smashing a charity cycle with his work each day

The list could go on, but here’s what I’ve been up to

I met my new coach in my mentorship group. We got off to a flyer and he’s kicked my brain up a gear as I move into next week

Having the input, structure and accountability with him is awesome (thanks )

My son turned 6 on Tuesday too!

Sometimes we forget how to enjoy things as adults, but being around an excited wee boy on their birthday is an absolute joy!

The weather has been crap, sideways rain and freezing too! I had to utilise the treadmill to get some steps in, but I’ll take it anyway I can get it in

The nerds among us will be aware Warzone 2.0 dropped on Wednesday

That means extra time online with the boys pretending to be soldiers 😂

I’m looking forward to getting a bit of time to relax over the weekend after a busy week with birthdays and coaching

What have you got planned, anything exciting?

Hope you’ve had a great week ✌🏻

And just like that my best pal is 6

Tell me when they stop growing! 🥺

Happy birthday Aiden 😘

I’ve a secret to share with you

It’s kinda important if you want to know what it takes to change your body like this

It’s a controversial subject so I’m a little unsure if I should be saying it, especially so publicly

Anyone that’s tried to make a change physically and failed has one of the following reasons to blame

- poor nutrition
- lack of daily movement
- inconsistent training
- poor sleep quality
- dehydration
- no plan
- lack of discipline

Now that I’ve got that bit out of the way let’s talk about the secret to making change like this

Again, it’s not something people want to hear but it’s what’s resulted in this change

If you’re still reading, I’m almost about to reveal it

I just want to prepare you as it’s a real humdinger to wrap your head around and you may have mixed view on it

Many people will go out of their way to avoid this, I totally get it, but here goes

This was only possible because he was prescribed a heavy dose of something

The medical name for it…

Turning up every week, eating well 90% of the time and doing it consistently

Day in day out, not once or twice per week

He ticks of his tasks each day, he works hard during his workouts and asks questions regularly about what he can do to improve further

That’s honestly it

Hard work, determination and turning up without excuses

If you haven’t seen the change you’ve been hoping for, ask yourself if you’re doing your daily non negotiable stuff

Putting in the effort each day

If you think you are but you don’t see the results

DM me ‘CHANGE’ and we can get your next 5 steps planned out to get your on track

Chances are you're giving way too much time to the things that are least important

You focus too much of your energy on the things that have very little impact on your progress

Some of these thoughts can actually have a negative impact on your decision making and lead to you giving up all together

Some things you should consider

- No exercise is inherently better, find something you enjoy and can do consistently

- You should be trying to include as many foods into your diet as you can, rather than cutting them out

- Meal timings for the lost part don't really matter, it's your daily intake as a whole that counts. Just avoid large meals before bed so your body can rest properly

- Exercise at times most convenient for you and when you have the most energy

- Just because someone else has success doing one method, it doesn't mean it'll work for you. Let them get on with it and do your own thing

- Don't let others opinions impact what you do. No one understands your goals and routines better than you do

Focussing your time on things that you can control and keep consistent with is where you'll win the game

Clients showing initiative ✅

A large part of the coaching process is clients learning how to do certain things for themselves

Whether that’s dietary awareness, moving more or trying new exercises etc

The long term goal isn’t to have them holding my hand for the rest of their lives

It’s about learning the skills to make things sustainable for them long term

Ally would previously avoid exercise in the days following a workout as his legs might feel stiff and sore

This led to less activity overall the remainder of the week

So instead, we encouraged doing a little bit of something that USES the legs

This started off with an extra walk, and has now moved into nice paced joys instead

The legs feel better much quicker, the activity levels are up and we get more done as a result

Sometimes we want to shy away from things when it feels tough

Often this is just a direct result of not knowing what to do

In this case the answer wasn’t to sit about, nor was it go and smash legs in the gym again

It was about keeping moving at whatever level the body would allow

This increased over a period of weeks and now we know exactly how to deal with it

If you’re unsure what coaching is, think of it as mutual problem solving

Coming up with solutions that are easy to implement and getting them done

This applies to any aspect of fitness or fat loss

You need solutions and can’t find the answers time after time

If your sick of never finding your feet and starting over on repeat

DM me the word CHANGE and we can map out your next 5 steps to see some progress!

Are you still letting the weekends ruin your progress?

It can be super easy to stick to your guns through the week as you’re generally kept busy

Meals are planned around work or tasks so it’s harder to deviate

Then the weekend comes

You’ve no real restriction on where you can go and what you can do

It can be meals out with friends

Social drinks

Even a sofa day with the Pringles out

These are all things you SHOULD enjoy

That said, if you find you’re making no progress, maybe it’s time to take a closer look at the pay off

Can you be doing anything during the week to help?

Lowering calories a little for a few days to bank the calories?

Upping your step count throughout the week around 1000 a day or even getting a morning walk at the weekend

Switch some of your weekend snacks for healthier ones

Stick to clear spirits and diet mixers at the weekend

If your progress is constantly grinding to a halt - look for clues as to why and start problem solving

Look for solutions instead of excuses 🕵🏻‍♂️

What’s your biggest hurdle?

Let me know and I’ll see if I can help 🫡

You’ve maybe heard me say this many times now

It’s not the sexy answer people look for, but it’s the one that will see you get results

Doing the basics is THE most important thing you can do

Time and time again I see clients new and old going through a period of struggle and it’s always the same thing that brings them out of it

The simple daily things

- Walking more often
- Eating more protein
- Prioritising sleep
- Drinking more water
- Making time for themselves

The the trouble is, people want the solution to be harder than this

Maybe to give them an easy way out when they lose motivation?

Maybe they just can’t believe these things make a difference?

Either way the best approach is to trust the basics and do them consistently

This is exactly what’s happened here with my client Deborah

She had quite a tough few months with lots of things going on in her personal life and was just going through the motions

Time was hard to come by and the longer it went on this way the more her motivation would dip

So how do we pull things back on track?

The basics!

She’s been prioritising her walks each day

Upping the protein in her meals

Getting a bit more energy and motivation back as a result

Momentum starting to build again

Now she's feeling better, making positive choices and low and behold…

…her weight is coming down again too!

Every problem has a solution, you just need to know where to find it. Once you know what to focus on, taking the time to deliver on those steps daily can create truly jaw dropping results

Instead of blaming everything that you've tried for not working

Try doing the things that you don't think matter enough to make any real difference

Get a good night's sleep, add in an extra 15 mins walking, make sure your meals have protein in them…

All of the jobs you want to believe wont make any change

These are the ones that matter the most to your success

If you're still feeling a little confused and need a little help pointing you in the right direction

DM me the word CHANGE

Then I’ll run through some ideas on where you can get started

Another week of great things from my clients

The importance of the smaller wins should never be ignored

The more tiny signs of progress we have, the more big picture changes you see

Knowing where to look for areas to improve is the most important part

No idea where to start with it?

Start with steps/water/sleep/protein

The basics

Don’t over complicate things

If you could change one thing about yourself tomorrow, what would it be?

Got something? Cool

Why do you want that?

Like REALLY WHY?!

Once you answer that, ask yourself the same question again

This is an exercise I do with my clients to help them create clarity

“I want to lose weight”

Why?

“So I can fit into my old clothes”

Why do you want that?

“Because I looked better back then”

Why do you want to look better?

“Because my partner doesn’t notice me as much”

Why do you want that?

“I miss the intimacy…”

Boom - you’re on to something

Why do you want the intimacy back?

“Because I miss how happy I felt when we were like that…”

That’s the key, all goals stem back to your feeling of happiness

If you’re unhappy, let’s change that

You don’t just want to lose weight, it’s much deeper than that, and unless you dig a little more as to why, you’ll always be stuck

Find the real reason you want something and you’ll have the clarity you need to finally get the result you’ve been wanting

If you want to finally shed the extra weight that’s been ruining your self confidence 𝘞𝘐𝘛𝘏𝘖𝘜𝘛 having to completely give up the things you enjoy - I have a huge opportunity for 𝘛𝘞𝘖 people until end of the day 𝘍𝘙𝘐𝘋𝘈𝘠⁣
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Over the past 6-12 months I’ve been working on a method that gets people dropping unwanted fat (consistently), without living off shakes and never leaving the gym.⁣
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I’ve even been testing this process with some existing clients and close friends and they’ve seen an immediate change in their physique from this alone.⁣
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This is by far my best transformation method to date...⁣
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AND because I want to see more people finally get back their body confidence I have decided to implement it for my next two clients.⁣
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I will personally be coaching TWO people 1-on-1 on how to get rid of those unwanted pounds and utilise this method to see their clothes size drop, confidence skyrocket, strength increase and turn the heads of those around them.⁣
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As I’ve already used this programme with others, I can tell you that this has easily been the simplest method I’ve implemented to get you those head turning results⁣
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𝐓𝐡𝐞 𝐛𝐞𝐬𝐭 𝐩𝐚𝐫𝐭?⁣
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- It works around where you’re at right now ⁣
- We work together on making sure your targets are reached on time⁣
- You learn how to eat well and keep the weight off for life⁣
- You’ll learn how to train correctly, whether at home or on the gym ⁣
- I’ll also give you a money back guarantee ⁣
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Even if you don’t have an extensive gym history or if you have no real clue how to lose weight, this will work for you.⁣
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These two spots will be open until 8pm UK time Friday, but likely will go in the next 30-60min.⁣
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𝐅𝐢𝐫𝐬𝐭 𝐜𝐨𝐦𝐞, 𝐟𝐢𝐫𝐬𝐭 𝐬𝐞𝐫𝐯𝐞𝐝⁣
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If this at least remotely interests you, shoot me a DM/private message and I’ll run you through the exact process