Martin Duchon Personal Training

PROGRESS

Is what you need in order to have more motivation to

Do your workouts

And all the things you know you should be doing

(that you're not doing now) 👀,

Cause otherwise it´s hard if you´re not sure you ARE doing the right things in the gym

Most people are trying different things in the gym every week

To see what works what not

But because they never stay consistent enough, they just can´t seem to figure it out

We track progress with clients

It´s something I make sure we do every week, just to give my clients the clarity and confidence they are ON TRACK to achieve their goals

And if not, we can always have a chat 📱

Kim was my very first client when I started PT 3 years ago.

Her program was pretty simple, and basic.

But I remember 1 thing she absolutely nailed.

Consistency

And it payed off

You only need to commit for 3-6 months

And I'll make sure you will never need another PT again

If you're ready to invest in yourself - why wait longer?

3 new clients joined the team last week, excited to get them the results they're after 🤩

Looking to take on 2 more clients this month 📈

Is it going to be YOU? 👉🏼

SEND me a DM and let's talk plan 🖥

Weekends 🎉 🎉

Catch ups

We're about to attack the clubs

LOL 🥃🥂🍻🍺

Top Sunday

Paintball 🔫 🎨

Well spent Sunday boys! Left a few bruises but well worth it!

Couldn't finish off the week better! Now time for shower dinner and well deserved chill

Was meant to train today but this was a better workout let me tell you that

Hope everyone's done something fun this weekend!

Catch u later

You already have

What it takes to succeed.

No matter if it´s to get in shape,

or just to be good at what you love doing the most..

Yes, some people have their 'unfair advantage' but you have yours too!

It´s your MINDSET

That´s the one and most important thing you have to focus on.

That one thing that can change everything.

Put blinkers on everything else, such as limiting believes and negative thinking because those don´t serve you well.

The worst mistake people make I think is generally not believing in themselves..

Accepting that it´s gonna be s**t or hard forever..

I mean, come on! We only live once so might as well choose a positive approach to life over the negative..

No it won´t be s**t forever....

But sometimes it requires a bit of hard work, especially when you´re just starting out

Focusing on little improvements every day, every week, every month is key

Remember everything gets easier the more you do it. Things like planning food ahead or dragging yourself to the gym will become your second nature.

It will become a lifestyle

Trying to change everything on Day 1 might be a bit too much

So going from 0 workouts a week to 5 is probably not going to happen..

Anyway, if you've made some progress in any aspect of your life in the past 6 months, you're doing well!

If not, might be just about time to put the work in!

Home sweet home 🏡

This is Mo

Mo reached out to me because he felt like he´d tried every plan and diet, but it would never get him anywhere.. and he was worried it would only get worse. To be fair, it would, if he never asked for help.

Mo used to feel like he always had to force himself to workout in order to get the desired results.

Every time he tried, he would drop off after a few weeks. Never sustained it. Why?

Mainly because Mo just didn´t know what to do in the gym.

He wasn´t sure:

- how often he should train
- what training split is the best
- how much cardio he should do

Mo felt frustrated and he pretty much gave up trying..

You know when you make progress but then you blow it all over the weekend cause you partied too much and and then feel like you´re back to square 1 on Mondays? I´m sure you´ve been there... Everyone has... me too..

Mo wanted to get to a point where this becomes less a chore and more a routine.

Mo only wanted to train 3x a week, NO CARDIO. He hates cardio..

I promised Mo that this time we do things right and that I will teach him how to get in shape without sacrificing life.

We keep things simple, we don´t count calories burned, we don´t do hours of cardio and he only spends in the gym about 4 hours of total time each week.

We prioritize technique in the gym over load, many do the opposite..

At the end of the journey, Mo realised that not only had he got in his best shape of his life, but he can now go out and enjoy life, knowing he´s got things under control and that the more he does it, the easier it gets.

If you want to know more about how you could get similar results like Mo, comment below RESULTS or shoot me a DM and let´s see what´s possible for you in next 6 months!

PS.: Want to get in the best shape of your life for November´s PHOTOSHOOT?

12 weeks to put the work in now and celebrate later?

Get in touch...

I used to free-style with training

I would just get to the gym, do a few exercises, mainly just to exhaust myself, sometimes I would feel the muscles working, some days not..

Mainly because I wasn´t sure if I was doing it right

Didn´t have the confidence to do the big compound lifts, they always looked scary to me watching someone else doing it..

I would just do what felt alright and what I knew I could do.

NO trying to do better
NO pushing myself beyond what I was comfortable with
NO motivation to train (training was boring)

I had zero structure in what I was doing.

I didn´t know what I was supposed to do next time, next week, next month, no goals in place

This went on for a few months.. I was making some progress, but I knew I was missing out on a lot of potential, costing me a lot of time and effort, and frustration.

Trying to figure things out myself would take me forever, I would get there, but would take much longer..

The worst handbrake when trying to get results in the gym is just NOT KNOWING what to do

It got to a point where I was fed up with ´show up and see what happens´ approach

Working with a Personal Trainer in my early days of training gave me exactly what I needed.

CLARITY
KNOWLEDGE
CONFIDENCE

That I was doing the right things in the gym and only those.

During this period, I made the biggest progress ever.

I used to be skinny 70 kg, and a structured training and diet helped me get to 80 kg, which was a huge confidence boost for me.

I then realised I wanted to start helping others. Mainly, because I know what the guys in the gym feel like, I´ve been there too..

Maybe you´re just starting out or already training, but the results are just slower than you expected

And you´re not sure what you´re doing wrong.

Don´t worry - I´m here to help you

DM me RESULTS and let´s have a chat about what you´re struggling with the most!

What´s the difference between these two?

Calories? Same..

Are they both going to fill you up the same? Probably not..

But here´s how Questions like: What´s the best to eat for .... can be difficult to answer.

Looking at the flapjack itself you´d think it´s sugar and bad food and stuff.. not healthy etc, but what if you want to enjoy a bit of sweet, have calories left so you have a flapjack.. Are you going to blow your progress in the gym because of it? I don´t think so..

Yeah that chicken with potatoes, and some veg, maybe a little sauce that´s probably going to fill you up more.

You will likely get more protein out of it than a flapjack..

But provided you can be sensible, I don´t think there´s an issue

I actually think you should be allowed some of it so it´s not too boring

And that´s what I like to give my clients too, a bit of freedom.. 10-20% can be fun food..

Nobody wants to eat chicken rice brocolli 3x a day, right?

I think it creates a bad relationship with food and that´s what I would called unhealthy

I believe it´s much smarter to learn how to not only hit the numbers but also enjoy food, so it becomes your lifestyle

Just so it doesn´t feel like a diet that never ends...

Are you trying to lose weight but you´re just BORED of your diet?

LET ME KNOW in comments below!

First of all - I don´t think you can make anything PERFECT.

We progress through repetition.

Doing something over and over again. To make it better.

So trying to make something perfect especially for the first time - you might be waiting forever.

I see people wanting to get in shape but they´re waiting for XYZ to be over so they can fully commit. But you know what? There is always going to be something in your way. It´s life.

There is always something that can be another reason to wait for next week, next month..

There´s always going to be social ocasions and events, parties, birthdays, weddings, holidays, so we need to learn how to work it around these events. Not avoid them.

You want to be able to train and enjoy life at the same time. For me - it has become a lifestyle. Now, it´s much easier to stay on track even if things don´t go to plan. Rather than blowing progress each time my schedule changes slightly and then blaming others / environment.

So what you need to do is START and adjust things along the way.

Sometimes you just need to try first to see. Try to see if it works. If it does. Cool - stick with it.

If it doesn´t - just move on...

All you have to do is:⁣
⁣
START- that´s the secret.

When leaving the gym - ask yourself: Did I try my best? Did I give it all I had?

Sometimes we´re scared of failing, but we shouldn´t be. Every fail we go through can be beneficial for us, as long as we learn a lesson from it.

Failing is part of the process. Everyone fails. But remember this:

You only FAIL if you stop trying.

This is how you find the way, because it forces you to:

GROW and LEVEL UP

Everytime I read about successful people, most of them failed many many times. Most of them had to take risks and fail # # times, do things wrong thousand times before then figured it out.

So don´t be afraid to fail or try new things, every fail you go through is just another step closer to your goal.

And sometimes, the more you fail, the quicker you figure it out...

Credits to

I totally agree so wanted to put my own twist on it as I know this applies to many people who follow me on here and watch my content.

´Oh man I was dripping after the HIIT I did´

Some people sweat more, some less.

Yes if you´re working out in a well air conditioned gym, and I think some gyms have it set TOO LOW cause it´s literally freezing in there, yes, you won´t sweat as much as

If you´re doing your HIIT in Spain on the beach when sun is roasting..

But that doesn´t mean you worked harder or more effectively. So stop measuring it by how much you sweat.

If you sweat a lot like me - just make sure you bring a spare top so you can have a shower after a workout haha

Also I´ve found girls don´t sweat as much as guys - do you agree? Or is it just me....

NEXT - Feeling sore after you´ve trained. Cool - you´re probably started a new program, you haven´t done much in a while so it´s a shock for your body.

So you get sore, body is trying to adapt to the new stimulus. But guess what - it won´t last forever. Once it gets used to it you get less sore over time.

The more advanced you are, the more you will repeat exercises and you will not always get sore.

Sometimes you switch exercises and try a new exercise and BOOOM - sore again. It´s cool to feel some soreness but don´t think the more soreness the better progress.

LAST - calories burned in workout. Does it matter? Do you really need to know the numbers? Yes, you want to burn more than you eat to lose fat, right? But how about keeping your output consistent

You cardio, workouts, steps weekly - keep the same. And if you´re not losing fat, you know you need to either move more, or eat less (good luck if you´re not tracking food)

And that´s it, so don´t get confused with the stuff that doesn´t matter!

Keep it simple

The basics usually work the best..