Hoad Fitness Personal Training

Summer’s now over, clothes are going back on and for most of us social events are dying down

So what’s next?

You can sit down in front of a tv for 6 months but I bet come next year you’ll feel the same as you have years past

Use the next months to learn, build habits and lay some foundations for yourself in the future

This doesn’t mean giving up the telly or winter pints either, just giving yourself a structure and goals

If you want to join the team then drop me a message to book a goal setting chat and get in the road for 2023

“I’ve been going to the gym consistently for the last year but I’ve made more progress in the last 8 weeks since signing up with Lewis’ online coaching than I had in the previous 10 months. He has been so encouraging and supportive and has pushed me to reach goals I never knew were achievable. He’s been there every step of the way, correcting my form and ensuring I’m getting the most out of my workouts. He’s even been there for any worries or stupid questions I had and nothing is an inconvenience for him. Getting someone like Lewis is honestly an investment in yourself and im looking forward to see how much further I can go with his help.”

Squat: 35kg ➡️ 62.5kg
Deadlift: 30kg ➡️ 65kg
Bench: 0kg ➡️ 25kg

Emma, like all my clients, has smashed her first weeks with me. Don’t want to miss out on results like Emma? DM me now 📩

How much protein you should be eating is something that’s always over complicated

The simple rules are:

1. Have between 1.6 grams and 2.4 grams of protein per kilogram of body-weight per day.
For example a 100kg person would be looking to have between 160g and 240g per day

2. The crazier you train the more you’ll be looking to have.
Protein is how your muscles heal and grow and not having enough protein in your diet is an easy road to injury

3. How many calories you’re eating, or aiming to eat, will have a direct impact on how much protein you should aim to have.
If you’re eating less to lose weight then less protein is okay, if you’re eating more to gain weight then more protein is better

4. If your goal is to recover well and exercise for enjoyment, chill. Being lower on the protein scale is not a bad thing - save your pennies and eat what you need

5. Eating more than 2.4 grams of protein per kilogram of your body-weight will only mean you’re pooping those extra grams back out
Again, chill.

Foods only hard if you make it hard but if you’d like a hand, DM me 📩

While the suns still here, get you’re arse outside

I know it’ll be easier when you’re walking from pub to pub later on in the month but there’s more to getting steps outside than another beer

SLEEP - sunlight helps keep your body’s alarm clock regular. Just an hour of sun in the morning sets up your internals to shut down more efficiently at the end of the day for a better nights sleep

MOOD - we all know by now that exercise helps to relieve stress but sun light releases a hormone that is proven to lower your mental reaction to stress making a stroll in the sun a double win

HEALTH - better sleep and mood alone equal better health but taking into account more exercise, stronger bones, stronger immune system, more happy chemicals and a better shot at a longer life you’ll be wanting to move from Scotland

Overall health and happiness is more than chicken and Jim and the health benefits of walking in the sun is probably why dog owners are happier than cat owners 🤷‍♂️

Want to talk about building better habits? DM 📩

By now we should all know not to compare ourselves to others (especially not folk from the gram) and to look to be better than you have been previously

Ideally you should know who you want to become and start acting, training, eating, sleeping etc like that person would

You should be them long before you become them

This will most likely come with a sense of imposter syndrome where you don’t feel like yourself or don’t feel like you belong where you are, doing what you’re doing

But this is normal - trust the process and keep doing you

Most importantly though, you need to make changes

“Nothing changes if nothing changes”

Need a hand with finding the right path for you? Shoot me a DM or fill out the application in my bio for a free chat 🤙

This legend is Sarah and during our time together she smashed all her goals and then some

✅ Stronger
✅ More confident
✅ Leaner
✅ Fitter
✅ More knowledgeable

Here’s what she had to say:

“ I'd been to plenty of gym classes and used various machines for years, but all that time was wasted compared to the results I accomplished with Lewis. Not only did he correct my form, but he also taught me how to work out efficiently for maximum results in minimal time. Everything from nutrition to tailor-made workouts - Lewis had me covered. I had never squatted off the rack and within 3 months I was squatting my own bodyweight! I gained muscled, dropped fat, and my stamina improved immensely. Every step of the way, Lewis honestly listened to my goals and ensured I obtained them. I'd never imagined a personal trainer would help me go so far in such little time. Thanks Lewis!”

Do you want more efficient results from your training? Drop me a DM 📩

If you want to see better results in your training, and faster - get recording what you’re up to

It’s so simple yet so many people don’t do it

Once you have your goals and an idea of how to get there the final piece is making sure you’re moving

It sounds dumb but if you’re going into the gym and kind of think you’re making progress, you’re not being as efficient with your time as you could be

Simply record what you’re up to and then progressing your training over the following weeks and months by:

- increasing weight
- increasing reps
- increasing sets
- improving form
- slowing your reps down

So get a notebook, use the notes on your phone or get a free app and I’ll promise that if you’re not recording your sessions, starting will progress your training like nothing else can

Need a hand with how to progress your own training? Shoot me a DM now 📩

So I took a break from socials and my training, then went on holiday - it was fu***ng sick

To tell the truth I was burnt out. I’d left it too long since I last took an actual break and ignored my own advice to the point where all I wanted to do was hide in a dark room and do nothing all day

So I stopped training and pushing business and went into a little cave

But now I’m back babbbyyyy

Feeling more like myself than I have in along time and ready to get back to what I do best, smash the gym and help you guys achieve your goals

I’ve got big things on my mind, if you do too get in touch and let’s get after it together 🤙

Life has a funny was of being a dick

Very rarely do you get a stretch when you’re completely care free without extra work needing done and you can focus 100% on your personal goals

Unlike others I’m not saying you simply need to prioritise, it doesn’t work like that

What you need to do is find a bulletproof plan that allows space to flex and change day to day and week to week

Then simply remain consistent and reap the rewards

1. Undershoot each week - if you think you can do 3 sessions but definitely know you can do 2, plan in 2 and an optional extra for those weeks you have a little more time

2. Decrease the calorie deficit. It’s easier to stay on track when the goal is more manageable and you feel less of a mental impact from tracking and staying within your calorie range

3. Set a calorie range not a limit. Not achieving your goal a few attempts in a row is a sure fire way to losing focus and going fully off the rails so set a target with a range of say 10% either side (make sure the upper/lower range doesn’t takeaway from your goal). So say you’re in a 10% deficit at 1700 calories; getting 1850 still leaves you on track on those days where a kitkat is the difference between slapping a colleague or not

4. Aim far away. Give yourself time to achieve your goals and celebrate the small achievements along the way, it’s far more gratifying.
Think of it like running for a bus you’re late for vs taking a stroll along the road for it. If you leave in enough time it’s the same result.

And ultimately if you need a hand give me a shout 📩

There’s a big buzz about the perfect routine, the CEO morning and all that bs

Fact is routine is good, if you can have one and if you want one, here’s a guide

1. Keep it simple stupid

2. Leave room for mistakes

3. Build it around your life now, not the one you’re aiming to have in 6 months

4. Don’t forget down time

If you want to get up at 5 AM every day, go for a morning run, take a cold shower then meditate for 2 hours before your morning s**t then feel free - it’s certainly not bad for you and in a lot of ways would be great

But if your routine is starting a new routine every 3 weeks because you keep falling off, dial it back

Your routine can be as simple as a morning coffee, bed by X time and up at X time and gym on these days

If you work irregular hours/days - make it a habit of doing one thing after another

Routine and habits make life easier but not if they aren’t the right ones for you and your goals

Training splits can be mad confusing if you’re unsure what you’re looking at and there are also a million opinions thrown about like gospel just to further confuse the matter

So here’s a simplification for you

Firstly it’s important to remember the best split will be one you can stick to

𝐏𝐮𝐬𝐡, 𝐏𝐮𝐥𝐥, 𝐋𝐞𝐠𝐬

For training 3/6 days per week, generally with an upper focus unless you split some compound lower movements into their push/pull counterparts
A nice easy split for lifters looking to increase volume or beginners who need a simple split with plenty of rest in the week

𝐔𝐩𝐩𝐞𝐫/𝐋𝐨𝐰𝐞𝐫

For training 2-5 days per week with an even split over body parts making it easy to hit muscle groups multiple times each week and really focus up on your targets
A good split for intermediate lifters who want to focus up on specific lifts and body parts but there is a demand for a rest after each 2-3 days of training

𝐅𝐮𝐥𝐥 𝐁𝐨𝐝𝐲

As it sounds you’re training full body each day you’re in the gym. Now this doesn’t mean that you train everything each day but that you train body parts indiscriminately
This lends its self best to those who don’t have much time in the week to train or those with very specific goals and short training windows each day

Now while none of this is an exact science the above is an easy overview of a thought process that has gone into getting tens of clients off the mark and smashing their goals.
Want to get the same level if results as them? Shoot me a DM to find out how 📩