Whilst I’m all for a bit of lower intensity gym cardio increasing calorie expenditure on busy days or some zone 2 work to build your aerobic base…
It’s very hard to stay consistent with it and do it multiple times a week
Why? Because it’s f**king boring
Try and reconnect with your childhood playful and competitive side…
And if you’ve never really had one then try and find something you can enjoy that makes movement feel more like play
It’s much easier to get in shape when you have that outlet
Gym based cardio will for sure teach you patience but it won’t improve your leadership skills, work other components of fitness like coordination, speed, reaction time and balance or give you an opportunity to make friends and have a social outlet
Especially if you’re based in the city, there are opportunities to play sports everywhere
Get off then bike, treadmill and gym and get out of your comfort zone
Jack Hammerton PT
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Personal Trainer based in Kensington specialising in building muscle and losing body fat!
16/06/2026
This is what happens when you stick to the plan!
8kg down, more muscle mass, more strength and more confident than ever…
In and out of the gym 💪🏼
When I first met Daniel he was frustrated
He had tried and failed with his transformation over and over again
He lacked structure, accountability and a deadline to push him that bit further towards achieving his goal
So here’s what we did…
We started off with a basic program that prioritised mastering the basic movements and teaching how to progressively overload with good technique
Then we moved onto a slightly more advanced program that challenged Daniel more but kept the same principles in place…
All whilst having a flexible nutrition system so that he could eat out with his friends and partner and not feel like he’s eating a diet that hates
The exciting thing is that we’re just getting started and can’t wait to see this guys progress going forward!
Thinking about starting your own transformation in the second half of 2026?
DM “TRANSFORM” to find out more information out coaching 💪🏼
The reason why you can’t get lean…
Your nutrition targets doesn’t fit your lifestyle
Too much flexibility and you will fall off your diet
Not enough flexibility and you will fall off your diet
Adhering to the plan comes first and this is what usually works best
Comment “BLUEPRINT” and I’ll send it your way 💪🏼
04/06/2026
James is the definition of a high performer 🧠
For years, he smashed it in his career, working long hours in the city and constantly on the move
But somewhere along the way, he felt disconnected from his fitness
He’d trained for years…
but without real structure
He was busy
Stressed
And client dinners piled up
The weight crept on
His confidence dipped
He felt like he’d lost his edge
So we built a plan that worked for his life, not against it
✅ Simple but effective training structure
✅ A nutrition approach that still allowed client meals (and the odd pint)
✅ Clarity on what actually mattered for fat loss, no more guesswork
Fast forward, James dropped 8kg and stepped onto a photoshoot set, looking and feeling like the high performer he is
He’s leaner, sharper, and says he finally feels in control again at work and in life
If you’re a busy guy in the city who’s been training for years but still stuck in the same place…
DM me the word “TRANSFORM” ⚡️
Let’s rebuild the structure you’ve been missing and get you back to your best shape ever, without sacrificing the life you’ve worked so hard to build 💪🏼
I used to order takeaway every single day
When I first moved here I was so stressed and depressed that the only way for me to feel anything was literally ordering food
I had no mates here, I knew no one
I was trying to build my business in the capital after Covid and also hated my work environment.
So food was the only outlet for stress and dopamine really
What’s funny is how my body has gradually improved over the last 5 years living here as my life has improved
The better business has got, relationships have got the more my body has improved
And why is that?
Because food doesn’t need to be an outlet for stress anymore
My outlet for stress is now just staying on top of my s**t
But I think the key is gradually process and just never giving up
I still have had periods where I’ve gained weight, fallen off training and even slacked with my work. I’m only human
But I always have a voice in my head that’s auditing, recognising patterns and always trying to improve
That’s meant that I always find a way to bounce back and when I do I do it better than the time before
So if you’re not in a flow right now with getting results, it doesn’t necessarily mean you’re not still improving
You just need to make sure you don’t quit
DON’T SWEAT THE SMALL STUFF 🫠
We should be aiming to progress on every exercise but let’s be realistic…
Your lateral raises, bicep curls, tricep work, abs, calves the list goes on…
Will not progress at the same rate as your compound lifts
This may sound like common sense to some but a lot of my clients get frustrated about not making progress as fast as they would like on certain movements
The small isolation movements should be high repetition, solid form and focusing more on really feeling the movement rather than setting a PR every week
Always critique yourself but be realistic about how quickly you’re going to make on movements like this
27/05/2026
FROM CITY STRESS TO SHREDDING 30KG 🏆📉
Dan didn’t just lose 30kg
He lost the version of himself that was stuck in the cycle so many high performing guys in the city fall into👇
Move to the big city
Start the new job
Pressure builds
Long days, late nights, Deliveroo on speed dial
Stress gets numbed with food, drink and distractions
Before he knew it, he barely recognised himself
But Dan made a decision
Not a perfect one
Not one that meant tracking every meal or giving up every pint
Just a realistic one
He still went on holidays this year ✈️
Still hit weddings and social events 🍻
Still had to balance work, family, and all the chaos that comes with modern life
But instead of letting those things become an excuse…
He turned them into fuel
Bit by bit, the weight dropped
Strength came back
Discipline sharpened
And by the time he hit his photoshoot, Dan was a completely different man to who he was a year ago
Same job
Same life
But a whole new level of control and confidence
If you’re a high performer in the city who feels stuck in the exact same cycle…
This is your sign to make a change
DM me TRANSFORM to start your own journey today 📲
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