PKFitnessglasgow

Not 6 weeks and done.

Not cutting out bread for a week.

Not smashing 20k steps for a few days and then sacking it off.

It’s about showing up. Again and again.

Nadia started in January 2025 having never really trained in a gym before.

Fast forward to today and she’s completed 220 workouts.

When people talk about consistency, this is what they mean.

Not every day.

But turning up 2-4 times per week for long enough that it becomes part of who you are.

Recently Nadia shared that joining the gym has genuinely changed her life.

She said she can’t imagine life without it now.

She loves the training, the people she’s met, what she’s learned, and how it sets her up for the day.

That’s class.

Not just losing weight.

Not just getting fitter.

Building something that becomes part of your lifestyle.

Because the benefits of training consistently for months and years are far bigger than anything you’ll get from a panicked two weeks in the gym before a holiday.

If you’re currently stuck in the cycle of starting, stopping and starting again...

Maybe it’s time to start something you can stick to.

We’re almost halfway through 2026.

There’s still plenty of time to finish the year in a completely different position than you’re in today.

If you’re in the same position Nadia was 18 months ago and want help building a routine that actually lasts, drop me a message.

Tracking calories doesn’t work for me…

I’ve heard that before.

But when we dig a little deeper.

Guessing portions.

Not tracking weekends.

Forgetting snacks sometimes whole meals.

Trying to remember everything at the end of the day.

Or never had the right calorie target in first place.

But it isn’t magic.

All it does is help you stay around a number you need to achieve a goal.

The more accurate and consistent you are the bettter.

But if you’re only tracking half the week, guessing portions and hoping for the best, you’re not really giving it a fair shot.

Track honestly.

Track consistently.

Then make decisions based on that.

Don’t hit me with the “that’s boring” patter.

Because if you’re honest, how many different breakfasts do you actually rotate through just now?

The point isn’t to make your diet exciting.

It’s to make it easier.

When you eat the same breakfast regularly, you know the calories, you know the protein, you know it fills you up, and you spend less time deciding what to eat.

That makes staying consistent much easier.

I’m assuming you already know what foods you like and have a decent idea of what you should be eating.

The struggle usually starts because you’re having to make food decisions 3 or 4 times every day.

And if you’ve got kids, you’re probably making those decisions for them too.

This is something I do myself, and it’s something that helps a lot of clients.

The easier a meal is to repeat, the easier it is to stick to your calorie target.

You don’t need to do it forever.

But if you’re someone who constantly finds yourself standing in front of the fridge wondering what to eat...

Pick one breakfast.

Eat it every day for a week.

Make the decision once.

Then repeat it.

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 💪🏻👊🏻