Ryan Hamblett- Health & Fitness Coach

If you can be anything in life, just be a decent person

Something that is highly underrated is just being sound, actually giving a s**t goes a long way

We all have our struggles from time to time

And everyone you come across has had their own struggles at points in their life

They might even be going through some hard times now

So even just smiling at a total stranger when you’re out just might be that moment they need to give them some joy for their day

Asking someone how their day is going

Buying from a local independent business

Little thing like this, might not seem like much…

But they go a long way in helping bring small moments of happiness to people’s days

Sometimes that is all it takes to help someone out of a hole and see the beauty in life

Spend less time looking at your phone screen when you’re out and more time being present and focusing on what is around you

Your phone can wait

Appreciate life for what it is and the good people in it whenever you can

Ryan ✌🏻

The information is out there for FREE if you want it

But its not the information you need

It’s the accountablity to start getting s**t done

That’s what it will always boil down to, being accountable to a programme to see the results you’re finally after

I’ll be totally upfront, good information is very hard to come across

Funnily enough, its usually from people with smaller followings lol

Why is this? Because ‘boring’ doesn’t sell

The majority of people want the next quick fix, the latest training method, the latest new diet method etc…

Showing up and doing the same routine day in, day out isn’t sexy and it doesn’t sell

But guess what?

You’ll see the best results of your life doing that

How do I know?

Because I was my own first client, I stopped listening to the noise, I stooped following s**tty generic plans

I ditched the arm days, the chest days, the boring meals that I hated eating

What happened was incredible, I saw my physique change by actually doing less work

Instead of wasting my time, I was doing the right things and making sure I got better

I literally did the same 2 exercises for my shoulders for the best part of 2 years 🤣

I just made I got strong af doing them which ensured I saw constant progression

I’d love to help you cut out the noise yourself

And Introduce you to a programme that you actually enjoy whilst seeing the best results of your life

If you’re ready to make that change for good

DM me saying ‘READY’ and we will take your physique to the next level 🚀

Ryan ✌🏻

Do you ever feel confused as to what weights you actually should be using? 🤔

Don’t make the same mistake I did for years and lift the same weights and wonder why you still look the same 😂

One of most powerful tools you can use in gym is rep ranges & progressive overload

I like to think of these as a guaranteed way to ensure you stick to a programme and most importantly see the results you’re after

Don’t spin your wheels lifting the same weights, week in & week out

This only leads to a lack of progress & less motivation

Save this post so you can start using this method in your workouts ↗️

Just something for you to think about whenever you have a moment of doubt about stating something new

It’s normal to have doubts by the way, humans are terrible for it!

That worse case scenario you keep telling yourself in your head will never play out in real life

That thing you keep putting off, just make a start

What have you got to lose?

What can you currently do?

This is a question I like to ask people during their consultations with me

Because what really matters is what you can actually be consistent with

I’ve held this believe for years that people try to do way too much when it comes to losing fat

Buy the gym membership, aim to smash 5-6 sessions per week, get the muscle food order on repeat, cut out all the booze & junk food.

This may last for 2-3 weeks and you feel like a new person who is ready to finally make that change

Then 2 weeks later, you get burnt out and you crash.

I’m here to tell you that it’s really not your fault

At the end of the day, you’re not a bodybuilder

You have a real life and s**t gets in the way

So instead of aiming to do 101 things to start with, I want you to try this

Look at your weekly schedule and put in 2-3 sessions per week as a NON NEGOTIABLE

This basically means that unless the world is ending, you do these sessions no matter what

Go out on a daily walk each day, this is one of the most underrated tools for weight loss ever

F**k the Burpee’s off and just get out in the fresh air and move, thank me later

That’s it, once you have these in place then have a look at your food and start making some positive changes there.

Just nail the basics first because you’ll be amazed at just how much difference that makes

If you’re reading this and you need some help with any of the above then my dm’s are open 😊

More chance of your 6 numbers coming up than accidentally gaining too much muscle, trust me 🤣

Here’s the thing about cake 🍰

It’s full of calories, sugar and butter and safe to say its not the most nutritious food you can eat

But do you know what? It tastes really fu***ng good

So if having a piece of cake is something that brings joy to your day and helps keep your sanity then have it!

Because the last thing you want to do is deprive yourself of something that you genuinely enjoy

This leads to cravings and when you eventually give in, rather than having a single portion you will most likely overindulge and end up feeling terrible about yourself!

It doesn’t have to be this way, you can easily still enjoy foods like this whilst still changing the way you look

Having an ‘unhealthy’ food is not making you overweight on its own, its everything you consume together that is

So rather than cutting out that food you really enjoy, make changes to other ares of your life

More protein ✅
More vegetables 🥗
More steps 🚶‍♂️

Then you can still enjoy that treat without ever feeling guilty about it, because you know its just calories going into your body 😊

Ryan ✌🏻

Progressive overload, the most underrated tool in a weight loss journey

Why is this?

Your body needs a reason to change!

This is why I’m not a massive fan of generic gym classes, there’s no form of progressive overload built in

Without this, you seriously run the risk of just spinning your wheels whilst seeing zero changes to your body over time

If you get stronger over time, you WILL see changes to your body because you give it a reason to change

Ignore those who tell you just chase the ‘burn’

Progressive overload 101 with Ryan 🤣 ✌🏻

If you don’t pull this face during Bulgarian split squats then you’re doing them wrong 😅

This is a brutal exercise, very good for developing your bum and thighs

But is it a must do exercise? are any exercises must do?

The short answer is no

However, you really need to consider what exercises give you the best bang for your buck

A deadlift is literally a full body movement, meaning you burn a f**k tonne of calories, whilst getting strong AF… win win right?

You don’t have to do certain exercises

But you probably should

A lot of us are short on time, meaning we need to maximise our time in the gym whilst getting a workout done in a efficient manner

Big, multi-joint movements will be your best friend when it comes to getting a good workout done in a short amount of time

If you have more time, sprinkle a few more isolation exercises into your routine like your tricep presses and bicep curls

Think of these of the cherry on top of the cake, they are good to include but not essential

As long as you’ve got the basic movements covered, you’re all good.

Ryan ✌🏻

Mar mate 🐎