SP Nutrition & Fitness

7 Ways to keep moving forward when you don’t feel motivated…

Remember, the starting point is to understand that motivation is not something you can directly control.

Instead, focus on the factors within your control and develop a set of core ideals and practices.

Embrace the journey of growth and progress, and ultimately, you'll achieve great things.

Keep going and cherish the struggles that lead to your well-deserved happiness.

M is in his late 30’s.

He is married with two young kids and works as Head of IT at a Fintech company in London.

Family time and work together make for a hectic schedule.

Before working together, M struggled with balance…

He had always been into fitness since university days.

However, for all his hard work in the gym, he simply was not seeing the results from his efforts.

This left him feeling frustrated, and burned out from all the brutal workouts he was enduring.

He didn’t have the guidance, support or tools to achieve what he wanted.

Ultimately, he just couldn’t break this cycle…

As the years passed, he noticed his weight crept up.

His energy and confidence decreasing in line with it.

He was struggling with day-to-day activities.

He was left with the typical ‘skinny fat’ look, common amongst many South Asian men.

This worried him…

If he kept it going, how could he one day be a positive role model or inspiration for his own family?

But as you can see, we have since solved the problem.

This amazing guy is over 10kg down in weight, lost inches off his waist, and gained several pounds of lean muscle tissue.

M has gone all in on getting his body ready for the future…

He is now stronger, leaner, and feeling more energised than ever.

Most importantly, he now has the tools and knowledge to sustain this lifestyle being completely autonomous.

I couldn't be happier with the work we have done together… And I know he feels the same.

Hey, I’m Sonny & this is my story…

Before becoming a Nutrition Coach and Personal Trainer, I spent over 12 years working as an Investment Banking Consultant in London.

As you can imagine, it was a very high pressure, and high stress environment, and living according to the “work hard, play harder” mentality.

Unsurprisingly, I ended up burning out with many symptoms I had no understanding of even though I thought I was living a healthy lifestyle.

I was struggling with brain fog, anxiety, low mood, poor concentration, terrible sleep, and a terrible sense of wellbeing.

I visited traditional medical practitioners and all my tests were coming back “normal” and doctors couldn’t find a reason for my symptoms.

So, I took matters into my own hands.

Through research & self-experimentation, and working with functional health experts, I identified low testosterone was the underlying cause.

As a male in my early 30’s, I found this incredibly troubling, until I took it upon myself to reclaim my masculinity, which ironically, my masculine job had destroyed.

I then decided that I wanted to help others like me learn how to heal themselves.

So, I left the Investment Banking industry, that was no longer serving me, and went in-depth studying nutrition and health from a holistic perspective.

Since then it’s become my passion and life’s mission to educate, inspire, and motivate as many people as I can on their heath journey.

I now take great pride in helping others look, feel and perform at their best through nutritional, training, and lifestyle interventions.

I will regularly post FREE content here so that you can learn to create a long-term healthy, sustainable lifestyle.

I’m always here & will do my best to answer any questions you have.

𝗛𝗲𝗿𝗲’𝘀 𝗵𝗼𝘄 𝘁𝗼 𝗹𝗶𝘃𝗲 𝗮 𝗹𝗼𝗻𝗴, 𝗵𝗲𝗮𝗹𝘁𝗵𝘆, 𝗱𝗶𝘀𝗲𝗮𝘀𝗲 𝗳𝗿𝗲𝗲 𝗹𝗶𝗳𝗲…

Healthy eating is not complicated.

I don’t know how many times I’ve heard the excuse of not having time to figure out how to eat healthy.

Or not knowing what to eat.

Again, they’re usually excuses for not wanting to change.

But healthy eating is simple.

The food you eat… should be the ingredient.

That’s how simple it is.

Let me explain a bit better.

You should avoid foods where you have to read a label containing 10+ ingredients… half of which you can’t even pronounce.

If it comes out of a package, it’s most likely processed. Which nearly always means it has sugar, preservatives, vegetable/seed oils, etc…

These things are destroying your health by causing inflammation in the body.

And inflammation is a driver of cancers and a whole host of other diseases.

So when I say your food should be the ingredient, I mean you shouldn’t have to read a label to find out what you’re putting in your mouth.

Eggs don’t have ingredients... They are the ingredient. Same with vegetables, same with seafood, same with chicken, same with sweet potatoes or yams or rice, etc…

You don’t need to read an ingredient label for these foods. Because they are the ingredient.

That’s how simple clean eating can be.

If it’s got an ingredient label, it’s not real whole food.

Even better still, eating organic foods which have cancer fighting properties rather than the regular stuff covered in pesiticides increasing toxicity in the body.

What I’ve just told you is some of the most important advice I can ever give anyone for their health.

Applying these principles of healthy eating will add years to your life. And drastically reduce your chance of developing diseases that are rampant in the western world today.

I hope you take this to heart and put it into action.

I've had a lot of people recently asking me about gaining muscle recently whilst not wanting to accumulate masses of fat.

When you think about gaining muscle you think about a “bulking” phase.

And all too often for people this calls to mind images of people stuffing their faces with all sorts of foods.

You need to eat big to get big right?!

While, yes, a calorie surplus is key to gaining muscle, too often a “bulk” often becomes the perfect excuse to pig out and way overeat.

And this often leads to a lot of unwanted fat gain as you put on muscle.

This unwanted fat gain means you will then at some point have to go into a CUT to get rid of the fat and lean back down.

And when you cut, if you don’t do it super slowly, you’re most likely going to lose some of the muscle you worked hard to gain anyway.

So the question is…can you gain muscle WITHOUT gaining fat?

Is it possible to bulk in a way you don’t really need to then do an extreme cut to lean back down after?

The answer is YES.

By being precise in how we go about gaining muscle and taking the time to do it right, we can ultimately gain muscle without packing on the fat.

That’s why I wanted to share 3 tips to help you gain muscle without gaining fat.

𝗪𝗵𝗶𝗰𝗵 𝗶𝘀 𝗯𝗲𝘁𝘁𝗲𝗿: 𝗚𝘆𝗺 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝗼𝗿 𝗵𝗼𝗺𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀?

So there's this battle in the fitness industry...

Between gym trainers and online trainers.

About who get's better results for their clients...

And which is better for fat loss and muscle gain?

After being in the fitness industry for some time, I've had the pleasure of training people in person (and online).

And one of the biggest misconceptions I've noticed people have about losing weight...

Is that they think having an IN-PERSON trainer will solve their weight problems.

But in reality...

Unless you plan on paying a trainer for the rest of your life, at some point, you're going to have to learn how to diet and workout to get results and keep results.

And most important:

You're going have to develop some self discipline.

Truth is, you can have the best workout in the world but if you have poor dietary habits, sleep, stress management skills, you're going to struggle.

With that said, let's get back to the question.

Which is better: gym or home workouts?

Now, of course we all have our own preferences.

Workout from how for more convenience and security.

Then, on the other hand, working out at the gym gives you a plethora of exercise options to choose from, when you're working out.

It's nearly impossible to ever get bored.

So in my honest option, the gym is better. (when it comes to having variety). Unless you have a fully furnished gym in your home.

But in terms of getting results...

It doesn't matter whether you're working out at the gym or at home.

As long as you have a optimised nutrition regimen, sleeping well, managing stress, you'll lose weight.

And the workouts (home or gym) will help you build strength, muscle tone and endurance.

Just know this:

You can have the best workout in the world.

But if your nutrition is poor, you're going be running in circles trying to get results.

You cannot out train a bad diet, or use your exercise as an excuse to overly indulge.

✅fitness fortifies your mind,

✅fitness strengthens your body,

✅fitness improves your mental health,

✅fitness levels up your confidence, and

✅fitness increases your emotional well-being.

When you take care of your body first, the rest of your life has an uncanny way of falling into place.

Fitness must come first. It is not an afterthought.

Comment below what fitness means to you👇