SW Lifestyle Transformations

Client spot light and a dose of motivation for all. I started working with 12 weeks ago, he was keen to lean out for 12 weeks to put himself in a good position for an off season. First things that were changed? 5 x per week cardio was completely pulled and food was INCREASED. Focusing on macro timings along with a low volume progressive overload approach. Food was actually continually increased for 5 weeks before we started to lower it back down. Cardio was eventually introduced 3 x per week at 20 minutes, which was increased to 25 minutes 9 weeks in to coaching. Nothing more was needed. Food was never dropped silly low and regular cheat meals were included. This was by no means and prep and as such, should never have been a slog. It was meant to be enjoyable and I’m confident in saying I don’t think Jonathan struggled at all. His determination and ability to stick to the plan highlights the results we achieved. ANYONE is capable of achieving results like this, providing you are willing to apply yourself and trust in your coach. Be your own motivation.


Message now to enquire about coaching packages.

Client shout out today. is 7 weeks in on his coaching plan and he’s been spot on throughout which shows. From the get go we pulled all cardio he was doing and increased his food, set up a P/P/L training style and started seeing results straight away. His foods much higher than it was and we put cardio back in 1 week ago. Jon still lives a normal life going to social events and enjoys himself. This IS NOT a prep. He doesn’t need to suffer at all just keep it enjoyable. Well done buddy let’s keep this going 👌.

Believe in yourself and all that you are. Know that there is something special inside you that is greater than any obstacle.

It’s always good to look back on where you’ve come from. Don’t live in the past but use it for reference on how you’ve grown as a person, physically and mentally. No matter what hardships you come across your mind will be the only limiting factor in how you move forward and progress. Don’t ever give up, always strive for more!

If you’d like help in achieving your goals, get in touch now so we can start working towards them right away!

Hump day is upon us. I find I don’t really have a ‘start’ of the week, so hump day doesn’t really apply to my mind set 🤔. My goals are constant, having a start of the week implies that I’m starting something new, which I’m not. I’m being consistent day in, day out, 365 days a year. I set my goals and move towards them. By the time I’ve reached those goals, new ones have already evolved from the previous ones. It never ends. Have a mind set that doesn’t require you to ‘start’ something new to make it happen just keep evolving on your current goals.

Why might a coach be the right choice for you? Here’s a great article listing 6 reasons using a coach can be beneficial.

’Tis the season where you may envision a new year filled with health, renewed energy, honed habits, and hope for feeling your best. While you aspire to transform your health, you may have also found, through past attempts, that you have been left confused, deflated, and scattered with your general direction.
You are not alone. You may be confused about which health approach to choose in order to obtain optimal health and vitality: Counting calories? Counting carbs? Cleansing? Increasing exercise? Trying to minimize your stress? All of the above?
What you may need is a customized approach to transform your health—inclusive of your health history, your lineage, eating style, eating habits, lifestyle, metabolism, and even how you tend to manage your stress each day. What you may need this year is a little expert advice in the form of a health and wellness coach.

1. Relief
If you have tried to make a change in your health in the past, you might be able to relate to feeling frustrated, overwhelmed, or confused. With so many new (and old) dietary trends hitting Google every day, where do you even begin? When you put a lot of effort into repairing your health based on a plan you discovered during your late-night hours of scrolling, to then discover that this plan is not working for you, you are likely to be left feeling discouraged.
Working with a health coach can quell these feelings of being defeated and frustrated and replace them with relief. Not only will you be led in an effective direction with where to focus your attention in regard to your health, but you will also have someone cheering you on along the way.

2. Expertise
Your health is a tapestry of biochemical interactions, mind-body attunement, lifestyle choices, eating habits, automatic behaviors, emotional needs, stress management, and personal fulfillment. Where you are out of balance may not be exactly where you think. Furthermore, understanding what to add in or remove from your diet—dairy, gluten, carbs, meat, genetically modified organisms (GMOs), conventional produce, sweeteners—can boggle the average person’s mind.
Health and wellness coaches are trained to look deeper into your health than you or a personal trainer may know how to do. A wellness coach is essentially trained to be a detective when looking into your behaviors, chemistry, and lifestyle. There are many nooks and crannies that are important to explore to create the complete picture of your overall health. Experts in the field of health and wellness coaching will often give you a different perspective on where and how you need to sculpt an effective plan—one step at a time.

3. Reflection
As you move toward new health practices you may experience some resistance, fear, push-back, and even inner rebellion in making your new habits stick and giving up some old automatic patterns and behaviors. Often this is even subconscious, which makes change trickier. Consequently, creating new habits is challenging for most and studies show most people unconsciously prefer to stick with what is familiar. This is why the majority of folks (more than 80 percent) lose hope and give up.
Working with a health coach can provide you with the space to see these challenging feelings and emotions as they arise as well as a supportive place to work through them gently and gracefully. As with any big transformation, having someone to reflect for you—from an objective perspective—can do wonders for creating more awareness and mindfulness within the landscape of your mind.

4. Accountability
Do you feel accountable for your health and wellness goals and intentions? When you are accountable to someone (or a group of people) you engage in what is known as social expectation. This type of expectation alone creates a drive in most people. To achieve your goals—in any area of your lives—you need to be accountable to them.
A study performed by Dr. Gail Matthews, a professor in Dominican's Department of Psychology, on accountability showed that you have a significant increase in your potential for completing a goal if you commit, share your goal, and are accountable to someone. In addition, the research showed that the research participants increased their chance of success by up to 70 percent if they sent their weekly updates to a friend, compared to 35 percent of those who kept their goals to themselves, without writing them down.
When you share your health goals with someone, it inherently fuels your excitement to achieve what you want for your health—even amid the obstacles on your path.
A health coach can provide consistent accountability. While all accountability is helpful, working with someone who is witnessing you every step of the way and aware of both your habits and blind spots can do wonders for accelerating your success.

5. Time Management
One of the biggest challenges you may face in today’s busy world is how to effectively manage your time. In fact, a lack of time is one of the most common excuses when it comes to adding anything new to your routine, changing your daily routine, or prioritizing yourself. Yet research shows that better time management leads to higher levels of success when it comes to students and academic achievement. It follows that effective time management is also possible that better time management will also help when you are attempting to achieve your health goals.
You know there are only so many hours in a day and yet deciding how to use them (Hello, Netflix?) can be tricky. You need time to work, spend time with your family and loved ones, exercise, cook, reflect, socialize, manage your finances, tend to your household chores and so much more. All of this can feel like an impossible puzzle to sort out within the given amount of time you have in a day.
A health and wellness coach will help you to create structure, time block, and prioritize your highest needs within your schedule. Once you collectively move some things around, see where you are out of balance with your time management, review your priorities, and set some clear goals, your health coach will help you create an ideal schedule to work within to support your health (and life) goals.

6. Support
Enlisting your support team can help you stay committed and on track with your progress toward your health goals. While it is always comforting to share this with a friend or family member, there is a different kind of support that you can get from a professional, having support in your life makes a shift toward healthier behaviors happen more smoothly and successfully.
Not only does the support of a health coach increase the ability for you to reach your goals, but the feeling of having support in place for yourself gives most people a sense of confidence and security.

Written by Sue Van Raes

Here’s a great article by Sherrie Campbell. Well worth a read for those unsure about taking the plunge in to a new life journey...

6 Ways to Take the First Step of Your Journey to Success - Sherrie Campbell

To become the type of success you are setting out to be you have to start at the beginning, just like in the alphabet you start with the letter “A.” Success is not an event, it is a process. To finish any great endeavor you must first start. This may not be the start of a new business but could simply be the start of a new idea, a new path or a new way. To be a standout success is to take each new beginning and follow it through to the end.

The success journey is the process of working through each step to arrive at the next one, with each step motivating and inspiring you to press on without fail. “Z” may look far away from the vantage point of “A” but once you master “A” you will see “Z” gleaming out on the horizon. The beginning of any process is the most creative. Let’s start with “A.”

1. Awareness.

Always be striving for more, always be building and expanding your career and yourself as a person, not just as a success. The more you grow yourself, the more you grow the totality of your life. Hold an image of where you are in any given area of your life, right now. Now envision where you want to be: happier, richer, more successful, fit, healthier, in love.

To get from where you are to where you want to be, become acutely aware of the choices you make each day that lead you away from your desired goals. Become conscious of every single choice you make today, so you can begin to make choices that fall in line with the direction of your dreams for tomorrow.

2. Action.

To win you have to begin. Map out the circumstances you need to get ahead in your life m. If you cannot find them, make them. Take initiative. If you don’t see the door to your success, build the door yourself by taking actions in the direct pursuit of your goals. When you are passionate about what you want nothing will stand in the way of you getting it.

List the action steps you need to take to get to where you want to go, to do what you want to do. Make these goals as tangible as possible. One successful goal achieved will build your motivation to achieve the next goal in front of you, and so on. Will these steps all be the right ones? Maybe and maybe not. But you won’t know for sure until you start moving forward. Once you start putting yourself into motion all steps taken are a gift because each right or wrong step will provide you knowledge and direction.

3. Accountable.

Few things prompt a person to follow through like accountability. You have to create ways to make yourself accountable and to push through any habits of laziness or doubtful thinking. One of the ways you can do this is to share your goals with others who can help motivate you to stay on task. When you tell others about what you intend to do, it puts a more intense pressure on you to keep working at it. Another option is to get a business coach who can request evidence of your weekly progress. Pairing up with someone acts as a living deadline to keep you moving.

Track every action that pertains to an area where you want to see progress, whether it relates to finances, health, career, or relationships. Whether you are working with someone or going at it independently write everything down, every day without fail with no excuses or exceptions. Tracking your progress and missteps is the path to building success. The process forces you to be conscious of your decisions.

4. Attraction.

Once you have become aware of the steps you must take to do what you want to do, and are taking action, and are being accountable you will begin to produce the behavior you desire. You are moving towards realizing your desires and objectives. This type of movement results in producing a very powerful side effect. You start attracting like-minded people into your life and into business ventures and ideas. The Law of Magnetism says, “who you are is who you attract.”

If you want to be around growing people become a growing person. If you’re committed, you attract others who are committed. If you’re growing, you attract others who are growing. This puts you in a position to begin building a network of like-minded people who help each other succeed. Your greatest growth will always come as a result of finding people ahead of you who can show you the way forward.

5. Accomplishment.

Get committed. Be willing to pay for your personal growth, financially and otherwise. Be consistent. Keep your every thought, word and deed focused on accomplishment. Be creative. Visualize your desired outcomes at all times. Involve yourself in multiple forms of personal development to feel a sense of accomplishment in every tangible area of your life. Study the people in business you admire. Read their books, attend seminars, hire a business coach, see a therapist and employ a personal trainer. Try and meet with those whom you admire in person, if possible. These people and the knowledge they have are gifts to your personal growth.

Spend time each day in preparation for these meetings and interactions. Reflect upon the interactions you have with all of these people you’ve sought to be a part of your personal development team and be thankful for every opportunity created for your learning. There is nothing more telling to the levels of success you can achieve then possessing a teachable spirit.

6. Authority.

When you do what you want to do it will be more difficult than you ever imagined. You have to be the authority over your own emotions to make success happen. You may have had no idea how much time it would take for you to be effective. You may not have expected to have as many demands placed upon you or your life as there have been, or you may not have realized how long you would have to keep paying the price for your success. You may not have fully comprehend how much your energy level would go down as a result of your commitment.

Great successes have the deep belief that the payoff of their success will make the times of great sacrifice well worth it. When you do what you want to do it will be better than you ever imagined. The compounding return of investing in your personal growth will be astronomical. You will be blown away by how much fun you have doing what you want to do and succeeding at it. Once you are in the fun place of experiencing your success, own it and revel in it. You deserve it... then start a new journey with a new beginning starting with the letter “A” that you can nurture all the way to “Z.” You grow each time you go through this process. You grow in the ideas you hold of yourself, your life and your continued success. Success… doesn’t really have an end.

Are you interested in improving your lifestyle? Have a goal you’d like to meet? Improve your mental wellbeing? Fitness and nutrition is a great way of doing any of these things and having guidance and someone to be accountable to is a perfect way of staying on track.

For the next 6 month period I’ll be offering a monthly coaching service at just £80 per month with an initial set up fee of £40. What does this include?

-Goal setting.

-Tailored nutrition plan.

-Tailored training plan.

-Weekly check in system.

-Unlimited contact on WhatsApp.

-Explanations of why we implement each action so you fully understand the process and learn whilst doing so.

Why should you use me as a coach? I’ve spent the last 5 and a half years on my own lifestyle transformation. In that time I’ve done my level 3 personal training certification, a course in nutrition, worked with a number of different coaches and spent hundreds of hours researching different approaches and styles towards training, nutrition and improving mental wellbeing.

I would now like to start helping people reach their own goals and improving their current lifestyle.

If this is something you’d be interested in please don’t hesitate to drop me a message now so we can get you signed up!

Please note I require that a minimum of 3 months is booked to take advantage of the £80 per month offer.

Time. Something that rules us all. How you choose to use it will determine where you end up in life.

There’s just over 2 years between these pictures. The left is about 2 weeks after really taking a plunge into the body building lifestyle, the right is 1 day out from competition.

What you can’t see is the time spent in between these pictures. Time spent learning, failing, overcoming obstacles, falling down, picking myself back up, losing friends, gaining friends, changing mentally and physically many times over the years and a multitude of other things.

My point is, whatever you’re deciding to do with your life make sure when you look back you think it was time well spent. Doesn’t matter how long it takes you to get there, just keep progressing. You’re very much in control of your own destiny.


Why not start towards your goal today? Monthly coaching to help achieve your goals is a great way of staying on track whilst learning. If you’re interested feel free to drop me a message!

It’s Monday and I’m feeling motivated 👌💪🏻. The fire is very much alight within me and I’m super excited to bring something special the next time I step on stage. Whatever it is you choose to do in life, make sure it gives you that nervous excitement that sits deep in your belly. Something like that has the capability to drive you to greatness.

2018 has arrived!

Decided to start your year off by getting fitter/healthier/stronger? Good for you!

For this month only I’ll be doing New Year deals.

Standard PT price £30

5 sessions £125

10 sessions £225

Nutrition plans £40

Tailored training plans £40

Coaching available, prices may vary dependant on goals/needs

Message or call for further details!

07877406085