Free By Oli Balchin

Accountability > consistency > RESULTS 🏃💪🏼📈

What’s the biggest thing I can offer as an online PT:
My knowledge? My workouts? My nutrition plans?

Of course, all of these play a huge part, BUT… the biggest thing you gain by employing an online PT is ACCOUNTABILITY & SUPPORT 🫱🏼‍🫲🏽

From day one we open up a diary and plan plan plan!

Hit your intentions, we celebrate & motivate!
Something comes up, we adapt & overcome!
Either way, you stay consistent, in control and most importantly, continue to enjoy the journey whilst staying in a state of progression 😁📈

If accountability can get ME running regularly, then it can definitely help you with your goals too! DM me if you’re suffering from a plateau, low mood, lack of motivation, weight gain, or anything else physical or mental that needs fixing to make your life better 🫱🏼‍🫲🏽

EAT SMART, NOT HARDLY 🍗🤌✅

It’s 2024 and most of us get the whole “healthy eating” thing to a point. But if it was THAT easy to just eat chicken and broccoli, or eat whatever you wanted aslong as the calories matched… how come you haven’t stuck to it yet and become the healthiest, energised, positive version of yourself 🤔⁉️

3 TIPS TO SMART EATING:

1) Find the carb for you!
Variety is great, but when it comes to carbs, there is so much hate in the media, yet the truth is, YES brown bread is great for some people, but awful for others. Rice is fantastic for some, but bloats many people too. Find the carb that your body processes best, that you enjoy the taste of and use it! Don’t tar all carbs with one brush, pick one that works best FOR YOU!
For me Gnocchi is a great option as it fills me up quicker than alternatives so I don’t pig out, it doesn’t bloat me at all (UC sufferer), I love the taste and it’s versatile and fast to cook 👨🏻‍🍳🇮🇹

2) Value speed and ease!
Now I love squid, a tasty, low calorie/high protein source… but Christ is it a pain to cook well in a small domestic kitchen!
Save the fancy for nights out and compile a new favourite foods list that are quick, easy and fresh to cook at home!
Batch cooking is great, but for me DULL! I want something new each day, so by using versatile sources such as chicken, chorizo, fish, frozen veg… I can be quick and varied in what I eat, based on what I fancy. Similar ingredients that keep, can be transformed night to night with different sauces and methods 🤝

3) Home made sauces!
Not only does this save you serious amounts of calories usually in the form of sugar and salt! But it will also save you money and allow you to release your inner chef!
Creating your own rubs, marinades or sauces can be simple and fast, but puts you in driving seat. Combine your favourite flavours, become the chef and enjoy cooking again… ENJOYING COOKING AND FOOD IS THE REAL SECRET HERE! Like a child eating healthier food by getting involved in the cooking… that s**t works on adults too you know! Take pride of what’s going on your body and add influence to make it taste just how you like 👨🏻‍🍳🤤🤌

NO PAIN, NO GAIN 👊🏼🤔⁉️

Why do you workout?
The title of my last post, highlighting that not everyone trains to be a bodybuilder, or an ultramarathon runner… so if this is you, why are we basing our gym beliefs and plans on these extreme measures that yes, do hurt a lot ❌

If your goal is simply to enjoy your life; pain free, healthily, whilst looking good on the beach and keeping up with your kids or pals in the park… then GOOD NEWS!

You don’t actually have to leave it all in the gym, pushing to your absolute limit every morning at 5am! Instead, I’d highly recommend a sensible strength program, that leaves you feeling strong not broken, a cardio program that leaves you feeling alive not dead and the only time I really want you to feel the pain… is on the foam roller, when you’re releasing that stored up pain from your body 💪🏼

My own training goal and that of my regular clients, is to leave a session feeling alert, pumped, motivated and stronger… not broken, miserable and in need of a nap 😴

Of course there is a time and a place for going hard… if you’d like some guidance in to when that should be and when it shouldn’t, for YOUR goals, please do slide in to my DMs 🤝

WHAT ARE YOU WORKING OUT FOR? 💪🏼🧠❓

Kicking off a Sunday with a big workout may sound like a nightmare to some of you, yet I loved every second of it!

So long as working out is viewed as a necessary evil to lose weight and get in shape, it will always be associated with sacrifice, work and misery… like a dry Caesar salad 🥗🤣

Today I lifted for strength, moved for function, foam rolled for balance and sweated for my mindset for the rest of the day!

Scrap traditional, generic gym workouts that leave you tired, aching and dreading the next one… and train for YOUR life’s goals and learn to enjoy your ability to move 👊🏼📈

DM to discover how to properly train for the life you want 🤝

STRESS IS YOUR HEALTH’S BIGGEST KRYPTONITE 😰💆🧘

Take it from me, a holistic personal trainer who suffers with a chronic immune illness, with stress-triggered symptoms!

Whether your goal is weight loss, strength, to grow your own business or to simply live a happy life… stress ain’t your mate ❌

An exercise I like to use every month is to think about or write down 1 thing that you were panicked about 4 weeks ago…
You’d forgotten about it right? You found a solution. The world didn’t end 🎉

After a few months, you’ll officially have EVIDENCE, that your stress response was disproportionate to the actual worry!

Mine last month was a series of family arguments about a lost passport and how long it would take to replace before a last minute trip to Italy…

And here’s a photo of me enjoying the view, to prove I needn’t have worried one bit 🇮🇹🤌

If you’d like to take control of your mental and physical health, in a simple yet sustainable way, please DM me today to see how I could help YOU, live your best life 🤝

LET’S TALK BREAKFAST 🍳🥣🥞

The first meal of our day, for me, should be used to set out our intentions. Kick off the day with a light meal, which includes protein, slow release carbs and a variety of healthy fruits or veg 🍇 🍄‍🟫

It’s all about ratios and balance when it comes to turning a favourite meal on to a healthy one. Don’t go eating things you hate as life is too short and it’s just not necessary!

Cereal fiend? Fine. Re-balance the bowl by starting with a large serving of natural yoghurt, next add your favourite and complimentary fruits and finally add just a handful of your favourite cereal ✅

Love a fry up? Fine. Re-balance the plate by starting with a few scrambled eggs, next add some tomatoes and mushrooms and finally choose a slice or two of bacon or a sausage to top it off… personally I’d be toasted all of the above in a thin wrap for a breakfast for the ages ✅🤌

For specific help on how to switch up your favourite meals in to tasty yet healthier ones… join the online team STILL just £50 a month forever while spots last 🏋🏻‍♂️📈🤝

ONLINE PERSONAL TRAINING 💪🏼🥑🤩

So here’s the deal!

5 legends will have the chance to work with me for just £50 a month, forever! That’s half the usual price, with no reduction on results! Even at full price, with positive lifestyle changes, you’ll be in profit health wise AND almost certainly financially… there really is no cost, just INVESTMENT!

Specialising in weight loss, toning, back pain symptoms, sports specific performance and healthy lifestyle adoption… I am super excited to get to work with some of you guys and girls again 🏋🏻‍♂️

Workouts to suit your level and motivation ✅
Nutritional advice to suit your goals and lifestyle ✅
Posture and injury prevention exercises ✅
7 days a week structure and support via professional app ✅
Guarenteed results, without really having to work that hard if you trust me and stick with the process 🤩

Please ask any questions in my DMs or message to be one of the first subscribers to this newly upgraded journey!

DID YOU MISS ME 🤩💪🏼🏋🏻‍♂️

We are back, rebranded and open for business!

Over the last couple of years I’ve been very poorly, become a golf professional and have had so much going on that PT unfortunately fell by the way side 😔

BUT, now I am back to my best, and have a goal to be relentless in helping as many people find their best selves through whatever struggles they may be facing right now or in the future 📈

Health and fitness is not JUST about looking great for the summer, it has the power to lift people from depression, reverse major health issues, allow people to discover a new confidence and generally just get you living your best life again or for the first time ever!

Some of you may crave that feeling, some of you might not even know how much better you could be living 🤩

Through 7 days a week support and scheduling, bespoke workout plans to suit your goals, personalised nutrition for your lifestyle’s needs and a hollistic approach that won’t double down too much on one aspect causing sacrifices, but aims to bring a healthy balance to your life… I believe I can help you become who you want to be 🏋🏻‍♂️💪🏼

121 options in Plymouth are in talks, but for now I’m opening the online doors again… and for being so supportive, the first 5 people to register interest are going to get half price forever 💰🔥🙏

DM to begin your journey ✅

Calling all golfers 🏌️‍♂️📣🚨

Want to hit it long?
Want to improve your mobility?
Want to lower your handicap?

In line with starting my PGA training this autumn, I’ve just launched a couple of new golf fitness products, TPI and superspeed backed and available both in Plymouth and online only!

1) TPI movement assessment and mobility fix
2) Superspeed clinics (own your own set!)

If you want to improve your overall fitness and golf game this winter, follow me .golfperformance and drop me a message for more info!

Like, share & follow if you would 🙏😘🤙

MONDAY CHALLENGE TIME 💪🏋🏻‍♀️📖

This week it’s all about the mind and we’re setting you the task of reading a minimum of 15 pages of any book, every day for 7 days 🤓

The mental benefits available from this simple task are huge! But if you’re someone who starts the day negatively, already worried about the day’s tasks before they’ve begun; I’d recommend reading in the morning before breakfast, something inspiring and motivating! Maybe a healthy living, self help, autobiography or feel good fiction book!

Conversely, if you’re someone who really struggled to sleep and switch off before bedtime, I’d recommend getting your read on in the evening, an hour, or half an hour before bed, turn off Netflix and go old school… here I’d recommend anything which interests you, takes your mind off the real world and any issues you’d faced in the day and prepares you for a clear mind and good quality sleep!

Really up for the challenge? Why not try morning and night and go for a chapter each day 📈💪🤓

After a week, you’ll feel stable, more in tune with your mind, less stressed and hey, you might even learn something given the right books! Good luck, let me know how many pages you get through 📚🙌

Read on for the biggest hack when you want to achieve a goal, and make that progress stick 💪📈💸

Short term goals = short term results ❌

Determination and gritting your teeth aren’t sustainable ❌

Forcing yourself to do something you don’t enjoy will never last ❌

Instead; you must become the person you wish to be in the future. In your mind, become the person you’re aiming for ahead of time! Introduce yourself as them and perceive yourself as them 👊

Example: don’t be someone who goes to box fit once a week… become a boxer.

Don’t be the shelf stacker who set up a side hustle… become an entrepreneur!

Don’t be constantly ‘on a diet’ … make healthy eating and eating the foods you enjoy the normal!

How you perceive yourself and how you introduce your intentions matters! If you find yourself speaking about a new goal shyly or like it’s not going to work and it won’t… if you speak with passion and confidence, results will manifest 📈🏋🏻‍♀️👌

Consistency is what most people lack, it’s what most people undervalue and it’s what keeps most people stuck on average or below when it comes to results when doing anything in life!

Use this to your advantage. Be consistent. Value it. Become excellent in everything you do from this point on… just by being consistent 💪📈🔥