10/08/2026
Most people think they’re not getting results because they’re not training enough.
So what do they do?
Add another gym session.
Add more exercises.
Add more sets.
Spend even longer in the gym.
But more training doesn’t automatically mean more results.
If your sessions have no structure, you’re not progressing your lifts, your exercise selection doesn’t match your goals, and you’re constantly under-recovered…
Doing MORE of it isn’t going to fix the problem.
You need to train with purpose.
Know what you’re trying to improve.
Track your lifts.
Focus on quality sets.
Progress over time.
And give your body enough time to recover.
You shouldn’t leave every session absolutely destroyed.
You should leave knowing you’ve given your body a reason to adapt.
Especially if you’re a busy dad, you don’t need to live in the gym to build muscle, get stronger and change your body.
Stop trying to train more.
Start trying to train better. 💪
08/08/2026
310 calories. 25g protein. And it takes about 2 minutes.
Fat loss food doesn’t have to be chicken, rice and broccoli 6 times a day.
This is one of my go-to options when I want something quick, filling and high in protein:
🥣 200g 0% Greek yoghurt
🍓 Strawberries + blueberries
🌱 Chia seeds
🍯 Small drizzle of honey
🍋 Lemon
Roughly:
300 calories
25g protein
35–40g carbs
5–6g fat
7–8g fibre
The 0% Greek yoghurt is an easy swap because you keep the protein high while bringing the calories down.
And that’s what sustainable fat loss comes down to.
Not removing everything you enjoy.
Just making smarter swaps that allow you to eat more food, hit your protein and stay within your calories.
Simple food. High protein. No stupid diet rules.
Save this one for breakfast tomorrow. 👊
04/08/2026
Your body is supposed to give you freedom.
Freedom to travel.
Freedom to rest.
Freedom to play with your kids.
Freedom to say yes to adventures without worrying if you’re fit enough to keep up.
If getting fit doesn’t improve your life outside the gym…
You’re doing it wrong.
The goal was never to work so hard that I forgot why I started.
Taking a break isn’t lazy.
It’s necessary.
We spend so much time chasing goals, building businesses, hitting the gym, and trying to provide for our families that we sometimes forget the people we’re doing it all for.
This holiday reminded me of that.
No rushing from one thing to the next.
No checking emails every five minutes.
Just watching Christopher laugh, making memories with my wife, and being fully present.
Fitness has never been about having abs all year round.
It’s about having the energy to explore, swim, walk for miles, and never be the dad saying, “Maybe later.”
Because one day, my son won’t remember how lean I was.
He won’t remember how much I benched or how many hours I spent working.
He’ll remember the holidays.
The adventures.
The laughs.
And whether I was there, fully present, making memories with him.
That’s what all of this is really for.
Train hard.
Work hard.
But don’t forget to live.
Because the strongest body you can build is one that gives you more life—not one that takes you away from it. ❤️
Follow Lewis Mabe | Online Fitness Coach
31/07/2026
Thank you for being my rock and putting up with me. You’re the most amazing wife and best mum to Chris! X
I love you and here’s to another 5 years 🥂 Kayleigh Jade
30/07/2026
The location changes. The standard doesn’t.
I’m on holiday.
The alarm still went off at 6:30am.
Not because I had to.
Because this is who I am.
People see the photos.
The physique.
The results.
What they don’t see are the early mornings when nobody’s watching.
The workouts that happen before everyone else wakes up.
The choices that are made when it would be easier to stay in bed.
That’s where results are built.
Not in one perfect workout.
Not in one perfect week.
But in the decision to keep showing up, regardless of where you are.
30/07/2026