Tom Summers Strength & Performance

Stop chasing preferences start following principles.

Carb cycling
Intermittent fasting
Ketop

All of these have achieved results but not for the reason you think!

They’re just preferences

The real driver of fat loss? A calorie deficit!

That’s the principle

Once you understand that, everything changes

You don’t need to force yourself into a diet you hate
You don’t need to flip your whole lifestyle upside down

Instead build something that fits you take what you like from each approach and create your own nutrition plan

Make it work around your life not against it

Because the best plan isn’t the perfect one It’s the one you can actually stick to!

We’re all different so stop following trends

Follow principles that’s where real results come from!

Want help applying this? Message me ‘COACHING’

Looking strong is great!

BUT can you run for 5 minutes without gassing out?
Can you carry your kids without getting tierd?
Can you actually USE the body you’ve built?

Fitness isn’t just how you look it’s how you feel and live!

Be strong 💪🏻
Be fit 🏃‍♂️‍➡️
Be aesthetic and athletic 😎

That’s what improves your health, your energy and your quality of life!

With my nutrition a majority of the time I run an 80/20 spit so 80% of the time my food choices are on point and dialled in but I allow around 20% for if me to enjoy a burger or ice-cream when I'm out with my family for example without feeling bad because I did the work on the 80% 🍔 😋

This way I can still enjoy a balanced lifestyle with my family without having to live out of Tupperware everywhere I go 😂 but I still have the majority in my favour 📈

Now don’t get me wrong there are times when I dial in and I’ll be on point nearly 99% of the time! But if I’m already living at 80/20 that only means that I have to dial in 20% because 80% of the time I’m already on point! 🧐

I still follow my calories and macros because I like to know where I'm at and try and keep it around that amount as much as possible and if I go over il drop down a little bit on other days to make up the remainder 🤙🏻

Remember the best plan is the plan you can sustain for the longest amount of time so don’t completely ban foods you love as you can’t live there make your journey an enjoyable one! 😄

To realise the value of ONE YEAR , ask a student who failed a grade.

To realise the value of ONE MONTH, ask a mother who gave birth to a premature baby.

To realise the value of ONE WEEK, Ask the editor of a weekly news paper

To realise the value of ONE HOUR, ask he lovers who are waiting to meet.

To realise the value of ONE MINUTE, ask a person who just missed a train.

To realise the value off ONE SECOND, ask some one who just avoided an accident.

To realise the value of a MILLISECOND, ask the person who wins silver medal at the Olympics.

Treasure every moment that you have ! And treasure it more because you shared it with some one special, remember time waits for no one!

YESTERDAY is history. TOMORROW is a mystery. TODAY is a gift. That’s why it’s called present.

Don’t miss a second of 2026 make it your best year yet! 🙌🏻

Momento Mori

#2026

🏃‍♂️ Mid week 5k… BUT running’s not essential for cardiovascular health 🛑

Yes running improves your fitness, heart health and It can help your mental health! It’s simple, accessible and you can do it anywhere just lace up your trainers and get out the door! ⛅️

But honestly no matter what someone says you don’t have to run to get fit! 💯

If your goal it improve your health there is no one single best exercise to improve your cardiovascular health! 💪🏻

Pick the style you enjoy cycling, rowing the list can go on 🚴

whatever gets your heart rate up and keeps you consistent.

Because consistency is what matters 🤙🏻

So pick the one you’ll actually do and stick with 💯

Big shout out to Ant

For his recomp amazing results in a short amount of time 👏🏼

Even with being busy at work and family life he always brings another level of self discipline to get where he wants to be 🔥

Now time for a lean gaining phase to add some more mass 💪🏻

Was great to have you back in again brother amazing work 🙌🏻

I’ve been taking some time lately to focus on my headspace, slowing down a bit and putting more thought into how I handle things day to day. 🧠

Iv been diving deeper into Stoicism, and Ryan Holiday’s work has been a big influence on me and helped me a lot so far. While I was away, I started reading the first book from his virtues series Courage Is Calling which has been great so far! 🦁

What I like about Stoicism is that it’s not about pretending everything’s fine or chasing constant positivity! it’s about facing reality as it is, controlling what you can, accepting what you can’t and showing up the best you can every day. 🔥

Just learning, reflecting and trying to get a little better 💪🏻

Do you have a routine to help you with your headspace?

Success is the collection of small daily efforts completed consistently 🫡

There isn't one big step its in the daily details the small tasks we do each day that stack up over time be that;

1. preparing your food for the next day so you don't leave it to chance! 🥘
2. Book in your training sessions into your diary and hold yourself accountable to them! 🏋️🏼‍♂️
3. Set a go-to-bed alarm so you get enough sleep to recover properly! 🛌

The list can go on but these are some of the daily activities that breed success its not one big thing is the daily consistent disciplines that create the results people are looking for and also by keeping yourself accountable you build self-confidence in your own abilities to follow through on what you say you will do to achieve your goal 😎

Once you have achieved your goal don’t stay there always look to progress 💪🏻

Set the next goal and make it a big one that fires you up that scares you and motivates the hell out of you 🔥

Don’t aim to under achieve aim to achieve something amazing 👊🏻💪🏻

Your a lot more stronger and capable of achieving great things than you think you are 💯

What is your goal?!

💥Claim your FREE COACHING CALL by sending me a DM or comment below TRANSFORM💥

5 reasons why gut health is important!

A healthy gut not only aids in digestion but also plays a massive role in your overall health & well-being 🙏🏻

And here’s a brief overview of why you should pay attention to it 👇🏻

1️⃣ Improved Digestion: A balanced gut microbiome helps break down food efficiently to ensure your body absorbs the nutrients it needs. 🥗

2️⃣ Enhanced Immunity: A large part of your immune system lives in your gut so by keeping it healthy can help you battle off illnesses.🩺

3️⃣ Better Mood: Gut health is linked to mental health A healthy gut can lead to a happier mind reducing stress and anxiety. 🧠

4️⃣ Increased Energy: Proper digestion and nutrient absorption can boost your energy levels making your workouts more effective. 🏋️🏼‍♂️

5️⃣ Weight Management: A healthy gut can help regulate your metabolism improving weight loss and maintenance. ⚖️

Ways to help your gut health are by incorporating probiotics, fibre-rich foods and drinking enough water into your nutrition will support your gut health 🔥

This why I have made resources for fibre and probiotic & probiotics that I can send to my clients to help master gut health, If you would like some support in implementing these tips drop me a message 🫱🏻‍🫲🏻

Remember a healthy gut is a cornerstone of a healthy body and mind 💯

Stay healthy and keep pushing forward! 😎