Gary Peak - Personal Training

Time for a change 🤞🔥

As of January, I will be now fully based in Rutherglen.

This is an amazing place with great people and great energy offering such a wide variety of services including:

- Injury Assessments & treatment
- Sports massage
- Biomechanics analysis (great for runners)
- Fully equipped gym with personal training on offer

I’ve been working with the team here at SLW for a little while now and I’m really excited to be involved with some of the ideas they have planned as well as just working in a first class facility.

If you’d like to book in or chat about any of the above services, send me a message through or head over to their page 🙂

As for Nuffield, I’ll do another post soon thanking everyone but I’m lucky enough to have some amazing clients coming over and can’t thank them enough for sticking by me.

To every one of you legends I’ve worked with, I’ll miss you all and won’t be taking these last few weeks for granted 😢😢

Class way to start the weekend!

We set the goal to run her first 10k 8 weeks ago and with a few bumps along the way, smashed it today 🏃‍♂️

Thanks for the company and big well done too 🙌🏻

Even though each personal goal one client has might be completely different to the next, there are a few key things that I try to teach each person.

Routine & habits are what will set you up for long term success

- build a healthy lifestyle that isn’t forced and allows you to naturally do things in a way that work for you

Correct movement and understanding what you’re trying to get out of each exercise

- creating a mind-muscle connection to everything you do in the gym will make you fully know how that movement is supposed to feel and as a result you can perform it more effectively
- Think about, how often have you done something not really knowing what you’re supposed to be feeling during it?
- Doing so can help build strength to help with injury, muscle building and conditioning

Build confidence to eventually go their own way

- If a client moves on and continues to see more progress on their own, my job is done
- Setting you up for continued, long term success is the ultimate goal.

Surround yourself with good people and good things will happen 👍

Happy Friday 🙌🏻

Hybrid style training is something that I’ve come to love over the last few months.

You can absolutely get stronger and be able to run longer at the same time.

There’s just a few things you need to think about:

✅ Decide which one you want to make your main focus or goal

* while you can can get better at both, if you want to significantly see progress in one over the other, you need to put more emphasis on that during your training week.
If you want to run longer, spend more time running - if you want to get stronger, spend more time lifting.

✅ Nutrition & recovery are essential

* You can’t do any of these types of training without giving yourself enough fuel to perform but also recover. Make sure you can enough energy in you through good sources of carbs/fats to perform and enough protein to recover.

* Recovery also ties in with things like sleep, stretching, foam rolling and so on. Slacking in things like these might cause a decrease in performance and put you at risk of injury.

✅ They are totally different energy systems

* Strength training doesn’t require oxygen where as running does so it would be hard to do one right after the other or at the same time. You ideally want to separate them into different times/days so you can get the best out of both sessions.

If you’re someone who wants to start trying out some kind of hybrid training but aren’t too sure how - give me a message!

:: The number on the scale doesn’t tell the whole story ::

Alison is a perfect example of this.

In the last few months, we haven’t seen much of a change in scale number.

What we have seen:

✅ - massive improvements in strength, body shape and posture (the shoulder alignment is a belter)
✅ - massive improvements in self confidence
✅ - climbing the conic hill (she tried this a while ago and couldn’t complete it due to her asthma)

I could go on…

If you’re someone who only sees the number on the scale as a measure of progress then you’re missing the bigger picture.

Being able to feel better about yourself and do things you might never have imagined doing is what it’s all about.

:: Too much variety can sometimes be the problem ::

“ F-this, I’ll just order something in” - does this sound like you?

Nutrition is confusing enough as it is.

Endless diet options and meal plans that all claim to have the answer in getting the results you want.

For me keeping it as simple, basic and less time consuming is what you need to focus on.

If you’re someone who has to have a different lunch/dinner every single day of the week but you’re stressing about what to buy or make all the time then you need a new approach.

Narrow your meals down to 2-3 lunches/ dinners, head to the shops to buy what you need and then spend some time preparing them.

It just means you have one less thing to stress over so then you are overall in a more positive mindset.

For me, I could literally eat the same thing every day and this meal is one of them. I like the taste, it’s filling and fits my goals.

This doesn’t mean you should go and have this specifically but find meals that work for you and don’t overwhelm yourself with too many food options.

:: consistently good over occasionally great ::

This has been my favourite quote recently.

Aim to nail the non-negotiables daily instead of trying to reach for perfection.

Make it realistic to you and what you want - don’t compare yourself to some one else.

Happy Monday 🙌🏻

:: 12 WEEK REFORM is back ::

Last year I created this coaching package for people to get the most out of their training/ nutrition by giving the knowledge and guidance needed to get long lasting results.

My goal with anyone that comes on board is to teach you the habits, skills and routines for longevity within health & fitness.

I want to stress that this is no quick fix programme.

Your goal might not actually be fully achieved in 12 weeks but along the way - you learn the process of how to continually see progress long after this time period.

If you want in on the action and a chance to win some goodies - click on the link in my bio or send me a DM.

Please repost on your stories or share to anyone who might be interest too!

This will be launching at the end of march - setting you up just in time for summer :)

:: Boozing while still seeing results ::

It’s Friday. You might be itching for a beer or glass of wine.

You might be thinking you can’t have it because it will veer you off track.

So can you drink and still get results?

YES - here’s how.

1. Just have a few - you don’t need to get absolutely wankered. It’ll it set you up to eat a load of crap, not be very active the next day and this is usually what slows progress down - not the actual booze.

2. Know your drinks. Cocktails and pints taste class but they are normally calorie dense so limit how many you have. Spirits and low calorie mixers are your best friend.

3. Don’t think about it too much. We all should and need to enjoy ourselves especially in this mad world we live in.
Just make sure you show up week in week out training hard and eating right so then having a few drinks won’t make much of a difference.

Have a good weekend team 🍻🥂

Good nutrition is absolutely 🔑 for

* Performance
* Recovery
* Energy/mood
* Fat loss

If your chowing down steak bakes and Big Macs most days, you’re giving your body nothing to run off of or recovery from.

The reason you see a lot of people in the fitness industry eating right most of the time is because we want to train to the highest level we can and give our body what it needs to recovery to do it all over again.

Endurance training has taught me this hugely recently. If you’re not fuelled right or aren’t thinking about what you’re eating, your performance definitely starts to drop

These foods are pretty much my staples day in day out.

Easy to prepare, love to eat them and make training all the better 👍

:: Fat loss is often over complicated ::

And as a results - people sometimes get absolutely nowhere.

Usually because they’re going round in circles trying to pick the perfect diet plan to follow or change their training plan because they’ve maybe seen an influencer online do it.

The most important thing to focus on with losing weight is being patient and consistent.

This is simply all it will take for 99% of people.

There might be cases where the person has digestive or hormonal issues which might then need a different approach.

But for the most, it’s about sticking to the plan - making small changes when needed and being patient.