Phoenix Health & Fitness

The best training plan for a busy brain has zero decisions in it.

Every decision you make costs you something and by the time you've got through the day and get to your training you've got nothing left in the tank to decide with.

So you don't go. Not because you're weak but because you're being made to think.

I know this, I've lived it my whole life.

So everything I build for my clients is decision free. The sessions are in the calendar, the exercises are lined up and the weights are set from the last time you did them.

All you've got to do is, headphones on and press play.

Take the thinking away and the doing takes care of itself.

What decisions kill your workouts before you start?

Successful everywhere else in life except the image staring back at you from the mirror.

I work with people who've built proper lives. Businesses, families, careers, the lot.

But their body didn't keep up. And it's quietly doing their head in.

They're not lazy, they can smell bu****it a mile off and they've usually tried everything once.

The problem was never their effort though. It was they didn't have something built to accommodate their brain and support that understands their real life.

And that's the bit I fix.

Drop a 🔥 if your body's one thing that hasn't caught up yet.

The sessions that no-one sees are the ones that matter the most.

It's not about perfect lighting, pump photos, for me anymore it's just about showing up because this is what I do and this is the person I am.

What was once a decision years ago, just became a part of how I live.

That change, that's the difference. The shift from being dependant on motivation to driven by identity. And that's what I working with clients to find.

Because when "I'll do it when I'm motivated" or "I do it even when I don't want to" becomes "I do it because it's who I am" then the consistency question becomes stops being a question. You just go.

Have you found the identity shift yet or are you still relying on motivation?

This isn't a programme you buy. It's is a coaching relationship you earn.

I don't work with everyone. And it's not because I'm being precious about it.

It's because the results I deliver come from genuine attention. And genuine attention means keeping numbers actually relatively small and keeping the fit tight.

The people who do well in here have a few things in common. They are the ones who show up, they've built something in their lives, and they all feel like their bodies and energy haven't kept up with everything else they've built.

They're also neurodivergent or at least they feel like they're wired differently too. They overthink everything. And they're tired of being given tools that don't fit their hands.

Sound familiar?

I build simple systems. I hold you to standards. And I'm genuinely in it with you. That's what I offer and that's what gets results. Over and over again.

If you want to see if you're a good fit, just go and drop me a message now before something comes up because something always comes up and you go off to count your cutlery or put a wash on, because this has to come from you.

I don't chase and I don't follow you around like a lovesick puppy. That's not what I'm about. And you get enough of that already (you just thought about your DM's and the people "bumping" their messages didn't you). I know.

The people I get results for don't have information problems.

They know what they should be doing.

They have brains that work differently and every coach they've hired hasn't.

The problem is they've never had a plan built around their actual life, brain, their diary, all the chaos they're busy managing every day and someone holding the standard when things get tough. Especially when things get tough.

I close that gap.

I won't hand you a program and bu**er off.

I'll build something around you. Check in on you. A lot.

Adjust things when life throws you a curve ball. And I'll stand by your side, properly. Not just on the good days.

The people I work with, they're people who have built something real. Career, business, family. But their body and their energy haven't kept up and they're here because they're tired of it and they want it to match.

I've got a couple of spaces for the Built Different Blueprint, fully personalised, proper 1:1 coaching and results that match everything else you've built.

DM me the word COACH for an honest chat with no pressure.

And I won't follow up with you every week for the next 7 months, because I'm a business owner like you, not a psychotic ex.

It'll be refreshing, you'll see.

The most powerful performance hack, is genuinely FREE.

Sleep is where your body repairs and rebuilds muscle, regulates your hunger hormones, consolidates your training adaptations and resets your mental capacity for the next day.

It's not a nice to have. It's the foundation everything else is built on. And when you're sleep deprived, ghrelin, the hunger hormone, goes up, leptin, the satiety hormone that tells you you're full, goes down, and you're a million times more likely to reach for high calorie food and infinitely less able to resist it.

Most people chasing fat loss are tracking calories and completely ignoring the fact that four or five hours of sleep is undoing half their effort. The training, the nutrition, all of it.

Completely undermined.

Seven to nine hours isn't a luxury.

It's a non-negotiable.

What does your sleep actually look like right now, genuinely? Drop it in the comments. I'm wondering how many people are running on empty. Be honest.

You're probably eating less protein than you actually need. Here's why it matters.

Protein is probably the most important nutritional lever that most people are barely touching. And its not just because it builds muscle, though it does that too, but because of what it does to everything around it and that's the bit that people aren't talking enough about.

It keeps you fuller for longer. It preserves muscle when you're in a deficit so that weight you lose is fat rather than muscle. It's got a higher 'thermic effect' than carbs or fats which just means your body burns more calories actually digesting it than carbs or fats. It stabilises your hunger in a way that makes being in and staying in a deficit so much easier, which at the end of the day is the thing that's the deciding factor as to whether any of this works.

Most people I start working with are eating less protein than they need. The target for real body composition change is more like 1.6-2.2g per kg of bodyweight every day and when I work this out for people it's often a surprise. So if you're 100 kg then you should be aiming for around 160g per day.

Boring advice? Yep.

The most impactful thing I change with clients? Every single bloody time.

If you want to know your actual protein target then DM me the word PROTEIN and I'll get you sorted with a protein target range for optimum results.

𝗘𝗻𝗱 𝗼𝗳 𝘁𝗵𝗲 𝗺𝗼𝗻𝘁𝗵. 𝗡𝗼 𝗵𝗶𝗴𝗵𝗹𝗶𝗴𝗵𝘁𝘀 𝗿𝗲𝗲𝗹. 𝗝𝘂𝘀𝘁 𝘁𝗵𝗲 𝘁𝗿𝘂𝘁𝗵.

May was full on:

Content creation
Coaching
Calls
Client check ins
Early mornings
Some late nights

Few hospital visits and a couple of days off from a leg infection. That was fun.

It was the kind of month that reminds you why you have to genuinely love what you do because if you didn't none of it would be worth it.

My clients kept showing up. That's what always matters the most. The people who trust me with their health and their progress kept doing the work even when it was hard. And watching that never gets old.

I turned another year older this month as well. And I meant what I said I'm stronger, fitter and clearer headed than I've ever been.

The compound effect of doing the right things consistently is VERY real. It just takes longer than people will tell you.

June starts tomorrow. Same principles. Same standards. More momentum.

And if you're reading this and you've been sitting on the fence a new month is a good a reason as any to start.

I'm here to chat if you're wanting real results without the chaos.

Drop me a like here if you're enjoying the content or comment anything you'd like to see more of.

𝗖𝗼𝗺𝗽𝗹𝗲𝘅𝗶𝘁𝘆 𝗶𝘀 𝗸𝗶𝗹𝗹𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀.

The most effective training plan is the one you can stick to.

Most of the fitness industry makes it's money selling complexity. New programmes, new styles of training, new protocols, new supplements, new fitness hacks.

If it were simple you wouldn't need them. So they make it so it never feels simple.

But here's the philosophy I've built a successful coaching career on.

Fat loss and muscle gain are simple in theory.

The hard part is doing the simple things consistently enough to see the results.

3-4 sessions a week. Adequate protein. Moderate deficit. Sleep. Repeat.

That's the entire plan for most people. And the reason it doesn't work isn't because it's wrong but it's that people abandon it before it yields results.

Simple is repeatable. Repeatable gets results. Everything else is noise.

If you want a simple plan that actually works then message me and I'll show you what a no nonsense plan looks like for you and your life.