Nic White - The Old School Coach

Tell me if I’m wrong.
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Back at my old stomping ground for a recent shoot with - props to Jack for an enjoyable & productive shoot; highly recommended👌🏼

It’s been a few years since I’ve been back to Ripped, so it was great to see they’ve continued to reinvest & improve what was already an impressive facility - more new equipment than I could count on two hands, and a really impressive upgrade to the changing rooms - so many positive changes, but some things never change - the warm Ripped welcome being one of them 🙏🏼

New content is coming 📹🎞️
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A fit, healthy, sculpted body is the ultimate status symbol!

It’s not about vanity, so hear me out.

If asked what the ultimate status symbol is to them, many would perhaps say a luxury car. Others a mansion. Some may say a Rolex or Cartier jewellery. But how many would say a healthy body & a lean, functional physique?

But give it some thought; what commands more respect & admiration?

I would argue it’s a fit body.

Because a fit body represents dedication, discipline, and self-respect.

It’s a living testament to your commitment to health & personal growth.

Unlike a car or jewellery and other things money can buy, a fit body is earned with consistency, effort, sacrifice, discipline, & good choices.

A fit body mirrors your mindset, your habits & lifestyle choices.

Prioritising your health is more than just sculpting a fit & toned physique; you’re shaping your future, reducing poor health outcomes, & improving your quality of life.

A fit body will give you more than any Ferrari or Lamborghini ever could; it allows you to enjoy life to the full, prepares you for physical challenges, is your best defence against disease, & gives you the energy to have it all, which you’ll need to forge a successful career whilst also having a full personal life.

It’s the best investment you can make which will pay dividends in confidence, vitality, & longevity.

When you remember health is wealth, you’ll learn to prioritise your body over material possessions.

Need help setting your priorities & optimising your health? Let’s talk. DM me 📲
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Getting into great shape and sustaining it isn’t about eating less - it’s about eating better.

Starving yourself won’t work - your body will realise it’s going into starvation mode, your metabolism will slow down, and fat loss will stall.

Eating nutrient dense, single ingredient whole foods will provide you with the macro & micronutrients needed to promote optimal health, fuel workouts, build muscle, strip body fat, and help you perform optimally, both physically & mentally.

Whole eggs, avocados, chicken thighs, rib eye steak, wild caught salmon, Greek yoghurt, tenderstem broccoli, asparagus, green leafy vegetables, pomegranate, natural no sugar added peanut butter, extra virgin olive oil, are all staples in my diet.

Of course I eat carbs as well, but in moderation, cycling them throughout the week depending on my physical output. Knowing what carbs to eat, which you should avoid, how much to consume and their timing, are all key.

And food quality does matter! Whilst foods labelled ‘low calorie’, ‘fat reduced’, ‘low fat’, ‘fortified’, or similar may help you hit your macro or calorie targets, they’re not designed to optimise your health - they’re designed by scientists & food companies to meet a very specific criteria - this being optimal profit, not optimal health. Don’t be fooled!

And plenty of water - stating hydrated is underrated!

Need help losing those love handles & belly fat and navigating the food jungle? Let’s talk. DM me 📲
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You can’t go back and change the beginning, but you can start now and change the ending.

Nothing is predetermined & nothing is set in stone.

You may feel you’re stuck in a rut.

But that doesn’t mean you need to stay there.

You have a choice; there is a way out.

Change is a choice.

Change can seem daunting, I get that.

I’ve been there.

But by accepting the challenge and forcing the change, you will feel empowered, and your outlook will change.

Negative thoughts will be replaced by positive actions.

And what once seemed impossible, becomes possible.

Be the change.

If you need help and a coherent plan of action to change the ending & help you reach new levels, DM me 📲
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When in NYC late last month, I stumbled upon a statue in front of which I had a photo taken back in May, 2007.

Not only is there 17 years between these pictures, there’s somewhere in the region of 60lbs/27Kgs too.

Back then, I had a young family & had started a new business; it was a stressful time, stepping into the unknown & working all hours to make the business work whilst doing my best to be present for my family. Having just 4 hours sleep a night, over consuming caffeine, social drinking, coupled with financial stress all took their toll. I’d become a stranger to the gym, but as you can see, not a stranger to the kitchen. Eating was my comfort.

Slowly but surely my health declined, but this would only manifest itself years later, eventually developing a life-threatening heart condition, chronic fatigue, & digestive issues.

I knew I had to reset, but found it hard, failing several times in my attempts to get back to the gym & my health back on track.

I knew I’d have to force change. I went back to the gym & slowly started to regain my confidence with training. Experience taught me that by being disciplined & consistent, the changes would come. And they did. After several years I returned to the bodybuilding stage, but was far from the standard I’d reached in the mid-90’s.

I hired a coach to give myself someone to whom I was accountable. This was a game-changer. Although I wasn’t carrying as much muscle as I had some 20 years before, my condition surpassed what I’d previously achieved.

The take-homes from this?

Firstly, you need to recognise & admit when you’ve gone off the rails.

Then, you need to force change & commit to level-up, do better, & be better.

Set yourself a goal; hire a coach - having someone to be accountable to will help focus your efforts, encourage consistency & keep you disciplined.

DM me if you want to discuss how to reset & level-up 📲
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Time poor?

Or, poor time management?

Consider using the 7-8-9 rule:

✅ Sleep for 7-8 hours

✅ Work for 8-9 hours

✅ Have at least 7 hours of free time each day

Within this basic framework, the following elements are key to successfully managing your time:

⭐️ Create a daily planner

⭐️ Prioritisation

⭐️ Maintaining boundaries

⭐️ Organisation

⭐️ Communication

⭐️ Delegation

⭐️ Stress management

⭐️ Self-discipline

⭐️ Set reminders for all your tasks

⭐️ Give each task a time limit

⭐️ Block out distractions

⭐️ Establish routine

Fall in love with the daily grind & trust the process.

The human animal is a creature of habit.

If habits got you to where you are, other habits can help you regain your health.

We crave habits, just make sure to choose good habits over bad.

Good habits, consistency, structure, goals, and accountability will get you to where you want to be.

Need help with planning your roadmap to success? DM me 👉🏼📲
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Be selfish and prioritise your health to give the best of yourself to others - you cannot pour from an empty cup. Your family, your business, your friends - all will benefit from a fit & healthy you.
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“ON ANY GIVEN DAY, YOU MAY STRUGGLE WITH YOUR HABITS BECAUSE YOU’RE TOO BUSY OR TOO TIRED OR TOO OVERWHELMED OR HUNDREDS OF OTHER REASONS. OVER THE LONG RUN, HOWEVER, THE REAL REASON YOU FAIL TO STICK WITH HABITS IS THAT YOUR SELF-IMAGE GETS IN THE WAY. THIS IS WHY YOU CAN’T GET TOO ATTACHED TO ONE VERSION OF YOUR IDENTITY. PROGRESS REQUIRES UNLEARNING. BECOMING THE BEST VERSION OF YOURSELF REQUIRES YOU TO CONTINUOUSLY EDIT YOUR BELIEFS, AND TO UPGRADE AND EXPAND YOUR IDENTITY.“

—JAMES CLEAR, ATOMIC HABITS
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“If you quit once, it becomes a habit. Never quit.” — Michael Jordan ____________________________________________________

If you really want to see results, life-changing results, my best advice is to go all in!

Time waits for no man.

And when it comes to your health, your physical & mental wellbeing, your enjoyment of life - in fact, anything in life, just dipping your toe in the water doesn’t cut it.

Get fully immersed.

Go all in.

It’s where the magic happens💫

If you’re ready to make a BIG change and go all in, DM me ➡️🔘
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