Nathan at MYPT

Great day with the lads at 💪🏼
We pushed it as hard as we could collecting 🥈 on the way. 🍾

🥥🍌🥞
🤤🤤🤤

You might be thinking there is not much protein in these pancakes, and your right cause protein pancakes taste like ass.

If your gonna have pancakes once or twice a year better make sure they taste good and not like cardboard.

Slap a bit of Greek yoghurt on the side to boost protein intake in a tasty way.

Ingredients:
150g Plain flour
2 tsp Baking powder
3 tsp Golden caster sugar
400ml Coconut milk
1-2 Bananas
2 Passion fruit
Splash Vegetable oil

1️⃣ Sift the flour and baking powder into a bowl. Stir in 2 tbsp of the sugar and a pinch of salt. Add 300ml of coconut milk to the flour and mix to make a batter.

2️⃣ Heat a pan and add oil. Use 2 tbsp of the batter to make 1 pancake. Push 4-5 pieces of banana chunks into the batter and flip after a couple of minutes.

3️⃣ Add the remaining milk and sugar to a small pan and simmer until the mix thickens. Serve pancakes, spoon sauce over and top with passion fruit seeds.

Comment below what’s your favourite topping?

The only person who should tell you what to eat is your mum.

Eating should not be complicated and for the majority of my clients, we opt for a flexible approach setting calorie and macro targets for the day.

This gives them the choice of a wide range of their favourite food and still make progress towards their goals.

This gives them structure, accountability and support.

The only rule. Know your limits.

To find out your calorie and macro target use the calorie calculator link in my bio.

We all know what we need to do to get in shape right?

Chances are, you’ve heard the term ‘calorie deficit’ thrown around a lot over the last few years…

You probably also know it’s probably a good idea to have a high protein diet…

And I can bet it doesn’t come as a surprise to you that performing resistance training 3-5 times per week can significantly improve your body composition…

So considering we’re all equipped with this fundamental knowledge, why aren’t we all walking around in the shape of our lives?

Here lies the true power of accountability.

Sure, a great coach will squeeze the extra 5% marginal gains from your training and diet regime, but that’s not why you hire a coach.

Your investment doesn’t just cover the cost of their expertise…

It’s their support, guidance and ACCOUNTABILITY that will really get you those life-changing results you’ve been hoping for.

That’s exactly why I got a coach for this photoshoot. Everyone needs a coach.

If you’ve tried and failed in the past to really take your physique and fitness to the next level, drop me a DM with the word COACHING and let’s see if I can help.

22kg DOWN AND STILL GOING 📉

has done incredibly well over the year to get where he is today, over 22kg down on the scales, halved his body fat % and increasing strength month on month.

But he’ll be the first to tell you he’s still off from where he wants to be.

Balancing the stressful job of teaching, social life and still finding the train and cooking effective meals is hard.

If anyone tells you different they’re lying 🤥

But that’s where having a coach comes into play.

Matt was originally and 1:1
PT client but when he had to move away for work switched to online coaching.

He quickly realised he still needed the support, accountability and structure to keep moving towards his goal.

How my clients get results like this 👆

☑️ Tailored training programmes that work around my clients, not the other way around…

☑️ A nutritional protocol that meets my clients where they’re at, instead of trying to fit square pegs into round holes…

☑️ The highest level of accountability. Their success is mine, so I won’t let them fail…

☑️ Resources. If my clients need it, I deliver it. Whether it’s tasty recipe ideas that make them look forward to their meals, or training and education on sleep, every client is set up for success.

❌ Over restrictive diets that leave them feeling starving and underwhelmed with food…

❌ Excessive training programmes that take hours to finish

❌ Dictatorship. My clients and I work as a team on the decisions we make. Autonomy is so key for a successful diet.

❌ Leaving them to it. I speak to my clients as little or as much as they need me to. I’m on hand to help wherever I can.

Wanna join us?

I’m looking for 4 new clients who want to finally achieve the physique of their dreams in the next 90 days or less without any of those points above 👆

Just DM me the word COACHING and I’ll send you all the details.

Ps, keep a lookout for more of Matt in the future.

I’m looking for 5 people who want to drop 15-30lbs of Body fat in the next 90 days or less, without having to:

❌ Do hours of cardio at the gym
❌ Cut out all their favorite foods
❌ Completely put their lives on pause and live like a monk…

If this sounds like you and you:

☑️ Have 3 or more hours per week you can commit to training
☑️ Have 1 or more years worth experience of training with weights
☑️ Are coachable and willing to learn…

Then this program is for you.

Just drop me a DM with the word COACHING and I can send you all the details on how it works.

Speak soon 📲

Coming to the end of what’s been another difficult year for some.

Not only do you need to be physically strong, but mentally too.

Use these strange days in between Xmas and the new year for recognition, reflection and preparation.

Here are 6 things to think about to finish the year strong!

If you’re looking to start the year on the front foot and start working towards your goals in the year and after some support, accountability and structure. DM me ‘P.O.A’ and we can arrange a chat about getting a plan of action together ready for 2022 💥

💪🏼✌️🏼

How many new systems have you put in place to reach a new goal?

Let me explain…

It’s all well and good having new goals but if you’re not changing things in and around your current lifestyle, how do you expect to reach them?

Too many people get too focused on the outcome that they fail to plan exactly how it is they’re going to do it.

Let’s say for instance your goal is drop 6kg by the end of Feb (not a great goal to have - but we’ll come onto SMART goals next week)

The key areas that you must look at to achieve that goal is your scheduling, your habits and your preparation.

Scheduling - Let’s say you want to schedule 3 workouts a week, how are you going to fit that in around your work, family life and other commitments?

Habits - Make the time to get your steps in, drink more water, get enough sleep and self care. These are all good habits that we should be building into our lives.

Preparation - Plan your meals, batch cook, freeze and make sure you’re fitting in the foods you enjoy.

Get all these really simple systems working together like a well oiled machine and there’s no reason why you can’t achieve that end goal.

Less focus on the ‘weight loss’, more focus on how to get there.

If you can get these next 4 things in a perfect balance you’re in for a hell of a training session…

📒A Plan Of Action: You need to know exactly what you are doing before you even get to the gym. You need to get your mind ready. It’s a horrible feeling turning up, strolling around and ending up just ‘exercising’ with no conviction. With a plan, you feel confident. Get in, get it done, get out.

☕️Caffeine: A stimulus like either black coffee or pre-workout. Helps you stay focused and able to perform better as well as improve your reaction times and mood. Be mindful of what time to take it, remember caffeine has a half-life of 5 hours. I wouldn’t recommend if you’re training within 6 hours of going to sleep but can depend on your tolerance.

🎧Music: Getting your mind in the right place is key. If you’re trying to achieve a PB the right music can make a huge difference. For me any rap or rock turned up loud!

⏱Time Frame: I feel my best sessions are when I have something to do straight after. No time for messing around. They’re intense and impactful. Set yourself a time you have to be done by and make sure you get it all done.

“I’m sick and tired of being sick and tired”

Ben joined the team at the start of the year after feeling frustrated with a lack of structure and poor habits picked up over the lockdowns. These were starting to show on his physique and affect his mood.

Understandably, like most of us, he was eating the foods he enjoyed the most which made him feel good at the time. However, these weren’t in moderation.

What Ben didn’t understand was how calorie-dense these foods were that he was easily consuming every day.

After our consultation, we put together nutritional targets which meant he could still enjoy the flexibility of his favourite foods without the guilt and still make progress towards his goal.

The reason he’s been so successful? He asks questions, listens but most importantly IMPLEMENTS straight away.

We created strong habits for a leaner lifestyle dropping 8kg before putting some muscle on when the gyms reopened.

This is what Ben had to say in his last check-in:

“The 3 biggest things for me...

1️⃣Tracking food: I really didn't know how much s**t I was putting away. I'm now far more aware.

2️⃣Accountability: Having a check-in each week kept me focused as I didn't want to "hand in a s**t set of results at the end of the week".

3️⃣Motivation: Knowing that you had my back and were keen for me to succeed was really helpful. Being on hand for food tips and checking up on me randomly in the week was really great.”

Do you find yourself in a similar position to Ben?
Stuck in a rut, not sure which direction to go in?

DM me the word ‘coaching’ and I’ll take care of the rest.

When you’re starting it’s can be confusing to get your head around calories, macros and what does what.

But you must educate yourself on the difference as they all play vital roles in the body.

The more educated you are the better choices you will make.

Here’s a simple breakdown of the 3 different macronutrients and the jobs they play when helping us lose fat or build muscle.

Once you’ve nailed your energy balance you can then start to think about how to maximise your macros.

Here are my 4 tips to maximise your macros with nutrient timing.