PKFitnessglasgow

The marathon was honkin, the training was brilliant.

But what’s next….

Last year, I booked a photoshoot because I needed a target.

It got me back into training, back on top of my diet and feeling like myself again.

The marathon then became the focus for the first half of this year.

Now?

I want to get lean.

I want to get strong.

I want to run a 10k sub 40 minutes.

And yes, I want to look good with my top off.

No deep meaning.

No life changing reason.

I just enjoy having something to work towards.

Time to get stuck in 💪🏻👊🏻

And then there was two 🤣🤣🤣

I know last week I said it was perfect condition for a run.

Running in the sun is the best. Unless it’s race day and it’s cookin 🤣

Back into the swing of things…

Since the marathon I’ve done 1 session on the bike and 1 run cardio wise.

But it’s been great getting an extra two sessions in liftin.

After this week I’ll be hopefully be doing 2 runs each week along with push, pull, legs and upper.

Here’s today’s pull sessions

RDLs 3 x 6-10
Landmine rows 3 x 8-12
Lat pull down 3 x 6-10

Pull Aparts 3 x 16
Bicep curls 3 x 10-12

Knee/leg raise 3 x 20

👊🏻💪🏻

One thing I hear quite often is

“I used to be so much fitter”

Or

“I was in much better shape when I was in my 20s”

The thing is, most people aren’t comparing fitness levels.

They’re comparing completely different lives.

At 25, I had fewer responsibilities.

More free time.

More flexibility.

And far fewer people depending on me.

Now I’ve got the boys.

A business.

A family.

And priorities that are very different from what they were 10 or 15 years ago.

That’s not an excuse.

It’s just reality.

The mistake is expecting yourself to train, recover and live exactly the same way you did back then.

The goal isn’t to become your 25 year old self again.

The goal is to become the strongest, fittest and healthiest version of yourself for the life you have now.

That’s a much more useful 💪🏻👊🏻

If I was trying to lose fat tomorrow, my diet would probably look pretty boring.

Breakfast would be one of the same 2-3 meals.

Lunch would be one of the same 2-3 meals.

Dinner would still change depending on what was happening at home, but I’d make sure there was a decent source of protein on the plate.

I’d have a protein shake/yoghurt most days.

I’d keep things as simple as possible.

What you don’t want to do is make fat loss harder than it needs to be.

Trying to figure out what to eat as you go through the day.

Going to the shops/cafe when you’re hungry.

Mixing things up every day. Skipping breakfast one day, grabbing a Greggs the next, then something different again the following day.

Wrapping it up as a variety.

You need a few meals you enjoy and can repeat consistently.

Simple and repeatable tends to win for fat loss.

Warm and pishin doon.

Perfect running conditions 😂💪🏻

Prior Preparation Prevents P**s Poor Performance.

One of the few things I remember from my Army days.

It’s also one of the simplest habits I use with clients.

It doesn’t mean everything will always go to plan.

But a little bit of planning gives you a much better chance when it does go t**s up.

Training.

Diet.

Steps.

All becomes easier when you’ve thought about them before you’re forced to make decisions in the moment.