GLAW Coaching

Well that was a humbling experience.

First time ever doing a Hyrox all the way through on my own.

Time: 1:13:59

Simulation at Thanks to the coaches there, the set up was boss 👏🏻

Positives:

- First solo in the bag.
- Learnt a lot.
- 4:30 average 1k run pace (even with the hills 🤢).
- 4:00 min ski + row.

Negatives:

- Wanted sub 1:10 👎🏻.
- Wall balls are sh*te.

Confident I can knock a good few minutes off with a proper taper week, not playing footy the day before and increasing my cals.

Trying to find the balance between being in a calorie deficit & getting ripped for summer and fuelling my body properly for these sessions is hard.

First comp in 4 weeks at London.

Lots of work to be done. And lots of wall balls apparently.

Hyrox men’s doubles simulation done at with my man Grovesy.

First ever time doing a full Hyrox all the way through, all them sessions at are definitely paying off 🫱🏻‍🫲🏼

Happy with our time of 59:20! Can definitely shave a couple minutes off it tho, straight back to work 💪🏻😎

5 weeks until my first ever comp at London, let’s fu***ng go 👊🏻

Cheltenham gold cup day with the lads for my best mates stag, can’t beat it 😎🐎💙

Sunday service at the track 🙌🏻

Warm up:
1200m jog
Static + dynamic stretching

Main session:
5 x 800m
90 seconds rest between each

5 x 400m
60 seconds rest between each

Cool down:
1200m jog
Static + dynamic stretching

Aim to keep all working laps within a couple of seconds of each other ✅

Track work 🏃‍♂️

Warm up:
1200m jog
Static + dynamic stretching

Main session:
10 x 400m
60 seconds rest between each

Cool down:
1200m jog
Static + dynamic stretching

Aim to keep all 400m laps within a few seconds of each other ✅

Session idea from

CLIENT UPDATE 🔥🔥🔥

Mason joined my online coaching the end of October and the lads been a pleasure to work with. Does everything I tell him, no questions asked.

When we started he was 88kg and as of this morning he’s down to 80kg.

Even though he suffered a horrendous ankle injury at the start of December which has meant he hasn’t been able to run, play football or really do much of any cardio, he hasn’t let that stop him.

Mason wanted to be in the shape of his life for his 30th birthday and he’s certainly accomplished that.

Similar to myself, Mason has yo-yo dieted over the years with unsustainable habits. Since working with me he’s learnt the basics of fat loss and changed his lifestyle adopting more sustainable and healthier habits.

Fat lost ✅
Muscle built ✅
Knowledge gained ✅
Fitter than ever ✅

Time for a well earned few days off as he celebrates his 30th then he wants to get straight back to work and look to build on what he’s done already, the lads built differently 💪🏻

Well done Mase 🫱🏻‍🫲🏼🔥

Just a thought 💭

1. Don’t change too much too soon, this overwhelms you. Keep it simple, make smaller adjustments and add things as you go.

2. Set short term goals. Don’t set a goal to “lose 2 stone as fast as possible”. Set a goal to lose 1-2lbs a week and give yourself a realistic time frame.

3. Don’t fall off the wagon because you ate 1 chocolate bar and let it lead to eating 10 more. Don’t let one bad day or eating turn into a bad week. Dust yourself down and get right back on track. Incorporate snacks into your daily calorie allowance.

4. Skipping meals/starving yourself will only lead to binge eating later on. Set yourself daily calorie/macro targets and stick to them.

5. Learn how to track food correctly. Use an app like MyFitnessPal to track your daily/weekly calories. Don’t forget to track things like cooking oils, condiments, milk in your tea/coffee etc as these add up quickly. (Consider small changes like swapping cooking oil for 1 cal spray and using skimmed milk).

6. Not getting enough quality sleep disrupts hormones related to hunger which leads to increased cravings and over eating.