Anthony Baker Fitness

Don't wait for the "Right time" to make a change. Start now 🙌

There will never be a right time to do something because while you wait, the world keeps turning, the clocks keep ticking and life keeps happening 🌎🕐

So take that first step 👣

If you want to make a change to your health and fitness, you want to reduce body fat and gain muscle. Send me a DM 📨

I am a Personal Trainer at 😁

HOW TO SET YOURSELF UP TO ACHIEVE YOUR GOALS 🎯

I see many people in the gym who come in not really knowing what they're doing. They don't know what days they can commit or the time they have available 🤷‍♂️🙅‍♂️

So how do you correct these things?

1️⃣ Assess your lifestyle 📅👷‍♂️
- How many days do you work/have other commitments?
- What does your daily schedule look like? If you don't know, start writing it down so you can get an idea
- How long would you like to spend in the gym? (1 hour is plenty but you can get some great work done with less time)

2️⃣ Understand your reason for coming 🏋‍♂️🏃‍♂️
- What are you coming to the gym to achieve?
- How frequent would you like to exercise?
- What type of exercises do you want to do and how intensely do you want to do them?

3️⃣ Eating behaviours 🥘🍶
- What are your current eating behaviours like?
- How much water do you drink?
- Do you drink alcohol and if so how often do you drink?

Once you have a better oversight of your own life, you can commit and apply yourself greater than you have ever done before ✅

I am a Personal Trainer at
If you are interested in personal training, send me a DM 📨

Anybody else get that feeling from it or is it just me? 😂

I often find that I can take my negative energy into the gym and use the weights as an outlet 🏋‍♂️😤

The best way to explain the feeling is screaming into a pillow when you're angry 😂

Client Joe has made great progression with his 3 day Full Body Plan 💪

You can see from the comparison that he is making improvements with his exercises being able to perform more reps per set 📈

This progression is made throughout every exercise of his workout. Keep up the great work Joe 👍

Do you want to get rid of the Dad bod or Mum tum?
Do you want to feel stronger and feel more confident in your own skin?

Just send me a DM and I can tell you all about my Online Coaching service as well as in person Personal Training Service ✅

HOW DO YOU KNOW YOURE PROGRESSING? 💭🤔

When you come into the gym, write down on either a notepad or the notes in your phone the following information:

• The exercises you do
• The weight you're lifting
• How many sets you did
• How many reps per set you did
• How long you rested between sets

Writing down this information will allow you to track your progression and see what you can do the next time you come into the gym 💪 😉

HOW TO INCREASE MOTIVATION AND ADHERENCE IN THE GYM 📈✅

When I speak to people on the gym floor, one of the most common things that comes up is their lack of motivation and keeping up with going to the gym.
They know that exercise is good for them and they want to make changes and improvements. So why are they struggling? 🤔

Quite often this is what they do in the gym
• Coming for an hour on the cross trainer followed by some form of abdominal exercise
• Training only chest and arms. Maybe some shoulder work
• Don't really have set days or times they come to the gym
• Decide what they're going to do when they walk through the doors

The issues here is that it lacks
1. Routine
2. Consistency
3. No way of knowing if they're progressing
4. Its boring

To Improve motivation and adherence you should do the following:
• Look at your weekly schedule and find out how many days you can commit to the gym and what time is best for you
• Do resistance training for every muscle group, not just your chest and arms
• Write down what you are doing in the gym so that you can track your progression
• Have a plan so that you know what you are doing before you get to the gym

For increased motivation and adherence, hire a PT. They will keep you accountable and push you 🥵👍

We all have those days 🤷‍♂️

Those days where the workout we're doing feels 100x harder than what it should 🥵

Those days where your muscles just do not want to cooperate with getting those weights moving ❌

Those days where you're dragging your feet when you walk instead of lifting your feet off the ground properly 🚷

There are so many factors in our day to day lives that can effect our physical performance. So on those days, please don't beat yourself up. Just take things a bit easier and focus on enjoyment 😁

Strawberry And Grape French Toast 🍓🍇🍞

You can still eat good food and reach your goals 🎯

This breakfast is extremely satisfying, delicious and has you feeling full 😋

Ingredients
•2 Slices Kingsmill 50/50 (You can change the bread to suit you)
•2 Eggs
•50ml Semi Skimmed Milk (Or whatever milk you want)
•80g Strawberries
•80g Bkack or Red Grapes

Method
• Whisk eggs and milk together then soak the bread
• Couple sprays of frylight in frying and then fry off the bread
• Put fruit in saucepan with a splash of hot water to reduce them down
• Once it's all cooked, plate up and enjoy

Calories - 408
Protein - 22.7g
Carbs - 54.1g
Fats - 11g

No one is judging what you are doing 🙅‍♂️

Unless you're genuinely taking the p**s 😂

We all have our own reasons for being in the gym, so we will all be doing something different to everyone else because that's YOUR goal you're training for 📈

If someone does approach you, they're probably just trying to help and give you some advice to make what you are doing more effective 😉 🙂

If you are unsure of anything, you can always speak to one of the PT's in your gym and I'm sure they will be happy to help 😊

If you train at and I'm around, feel free to ask me for advice if you need any ✅

barr

Ask yourself 'Why?' 🤔💭

Why am I at the gym today? To complete my training session

Why are you training? To feel better about myself and look better

Why do you want to feel and look better? To have more confidence and self esteem

Why do you want more confidence and self esteem? Because I didn't have any growing up

Why didn't you have any growing up? Because I was overweight and was picked on for my weight

You can dig deeper and deeper with this simple method ✅

It will help you to figure out why you're doing what you're doing and help you to remind yourself of that when you feel like giving up 👊

Burn that negative energy off in the gym and leave with positivity 🔥📛 ➡️ 😊✅

Has your progress this week seemed to have gone backwards or stopped? 📊

Progression is never linear, it will not always move in the direction you want it to. Our bodies are not algorithms that we can programme to achieve set results over a set period 🚫

We set targets, we set a plan and we be consistent, patient and enjoy the process of the journey we're on to reach that goal. If you fall short of your target that is FINE 🙂

Just give yourself a bit more time to reach it if possible and if not, then give yourself a big fu***ng pat on the back for the results you have achieved! 👌💯