Matt Lancaster PT

New client introductory offer at Creation, the private personal training studio in Heswall. Drop me a message for details

Summer 2022 is looming! 👀☀️🌴

Whether you are looking to improve your functional training skills or you are
wanting to get in shape for summer, take advantage of our limited time offer for any NEW clients.

💸 6 PT sessions for £198 💸

📞 Feel free to call us today to find out more - 0151 342 0035

Precision Nutrition level 1 recertification done 😀

After 3 weeks a young client of mine has started to improve their posture!

And this is just the start!

We started by releasing tension to help sort out various postural issues including hyperkyphosis (over curving of the upper back), hyperlordosis (over arching of the lower back) and sloped shoulders with some myofascial release techniques.

Once enough dysfunctional tension has been released we'll start adding in corrective exercise to add tension where it is needed.

Love it when a plan comes together!

Making things easier

Life is hard, reaching your health goals is hard too. So make things easier where you can

Today I had a spare half hour. So instead of just chilling out I decided to make a one pot slow cooker recipe.

Spent less than 30 minutes preparing everything and chucked everything in the slow cooker for 4 hours.

Made 9 meals out of it (girlfriend ate one before I took the photo)

It was so nice to get home tonight after work and training to just stick a meal in the microwave (I did microwave some frozen veg to top it up)

What is one thing you can do this week to make life a bit easier? Let me know in the comments

Congratulations to Nadine for her hard work and dedication!

Energy & Sleep

Do you find yourself lacking in energy?

Do you rely on caffeine or high energy foods to get you through the day?

One major factor I've found that helps my clients' nutrition, energy levels, physical and mental wellbeing is improving sleep.

Sleep is one of the most under rated tools we have to help our health.

Lacking sleep is sometimes seen as a badge of honour or the sign of a good work ethic. I see it as poor self care.

Listen to your body and do small things to improve your sleep! Even small adjustments can make big differences!

How much is your health and reaching your physical goals worth to you?

It's one thing some people seem reluctant to spend on, even though it's probably more important than almost anything else

They'll spend their disposable income on meals out, nights out, latest phone, new TV, latest fashion amongst other things

I'm not saying you shouldn't buy that stuff

It's fine to spend your money and time on those things but set your priorities out

If watching Netflix on a bigger TV or an evening out is more important than your weight loss goal then go right ahead

Most people I speak to have tried some other coach, weight loss plan, diet or meal plan before they worked with me

What does them speaking to me about coaching mean? The other plans didn't work or didn't get lasting results

If you REALLY want to lose weight and other free or cheaper options failed completely or failed to last then maybe consider investing in a different programme

If you're ready to invest in yourself and would like to know more about my programme I'd love to hear from you. Drop me a message and we'll see if my VIP Vegan Nutrition and Fitness Coaching programme could be a good fit for you

Protein as a vegan, it's not the big deal everyone seems to make it out to be

Many vegans will have been asked "where do you get your protein from?"

And it's often one of the biggest concerns my clients have

The answer, from our food of course! It's not hard to get what you need when you know what to eat

Most vegan foods have some protein in, obviously some have more than others and it something you should ensure you get an adequate amount of

So how much do you need?

The general guide is 0.8g of protein per kg of bodyweight. This is for fairly sedentary people

Depending how active you are, any muscle building or performance goals you have you will need more. Some say up to 2.4g per kg of bodyweight

But do you need that much for optimal health/performance? Possibly not

Yes protein is vital to health and function

Yes it helps you feel fuller for longer

Yes protein is important but so are many other things

Your nutritional focus should broaden to see all aspects of your diet, don't get too hung up on protein

You may not need anywhere near the 2.4g per kg bodyweight many coaches say

Food for thought!

When it comes to health, nutrition and fitness (amongst other things) we tend to make things difficult for ourselves

I have done it (and still do if I'm honest)

We start out with lacking in direction, maybe wanting to lose weight, wanting to get a "better" body or just feel better

It's not that we set our sights too high, it's amazing what people can achieve when they dedicate themselves

It's we make each step to get to our goal too difficult, especially the first step!

All too often I work with people who have tried and failed at dieting and exercising

They set out with the best intentions, manage for a while then start to stumble, they fall and struggle to get back on the wagon

Instead of making each step a challenge what would happen if each step was super super easy?

So easy that if you said what you need to do you'd almost laugh at how easy it is

You'd probably achieve it easily, be ready for another easy challenge

Then in time another, and another and so on

It may take you more steps to get to where you want to go but you'd keep moving forwards

How awesome would that be? Little wins each week giving you motivation to carry on

Just some food for thought (pun intended 😝)

The lockdowns here in the UK have been tough for many people, physically, mentally and emotionally.

With working from home, being furloughed or other situation from the pandemic it seems people have been at a crossroads.

One path leading to taking more time for their physical and mental health. Doing things like exercising more, taking time to eat better, sleeping better, reading more and learning new skills.

One path leading to a sedentary lifestyle, poorer eating choices and habits, more time watching TV and scrolling through social media.

And the other path doing a combination of the two.

There is nothing wrong with a bit of junk food or chilling out watching TV. As long as it is balanced with a bit of "good stuff."

In the UK (and a lot of the western world) we seem to be slipping into poor lifestyle habits, weight gain and poor health.

Fortunately this can be prevented and reversed in some cases with simple changes to your lifestyle.

Phil Skeates from the news story pictured is a prime example. He's done really well to lose 6 stone and improve his health.

You don't need to overhaul your entire lifestyle to get results. In fact I advise my clients against just that!

I advise small simple and sustainable changes made over suitable time periods.

With that in mind, what is one small lifestyle change you could implement today to improve your health? Let me know in the comments