Breakthrough PT

A little bit of advice for the 2021 “new year, new me” goals!

Research from UCL has shown that it takes about 66 days of consistent work on average to make an activity a habit.

We all have a finite bandwidth of willpower and anything that is unnatural to us does require a degree of willpower.

That’s probably attributable to why whenever we hit a new year and we set ourselves 10+ habits to work on, we rarely ever last.

Here is a little diagram to help with habit installation which breaks it down to 3 phases. It’s going to be hard at first as you destroy your old norms, follow it up with installing the new habit and you’ll be soaring through the final stretch.

“All change is hard at first, messy in the middle, and gorgeous at the end” - Robin Sharma

If you fall off the wagon for a day or two, jump back on straight after. There is an analogy that refers to of a car. If you puncture a tire, you don’t then go and slash all your other 3 tires.

Quick tips for 2021 new habits:
1.Be Patient
2. Work on one new habit at a time depending on how difficult it is... perhaps 2 if they are easier together.
3. Track the habit by hand on a diary or wall calendar for 66 days.
4. Don’t worry if you have a few bumps along the road.

What’s 66 days out of a lifetime if the habit will ultimately take you to a better place?

Going back to the car analogy, if you can only ever own one car, with no ability to get a new one, would you choose to take better care of the car? The same should go for your well-being and physical health!

~Sleep~

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I wanted to dedicate my last post of the day to the importance of sleep. It is one of the most undervalued components of a persons training program when seeking to get fit. People are quick to jump to the shelves in search of supplements for muscle growth but don’t actually get an average of 7-9h of good quality sleep every night.

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If you have not done so already, I highly recommend reading by Matthew Walker. It’s an incredibly eye opening book on the importance of good quality sleep.

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Sleep is important for muscle growth, physical performance and most importantly, so you’re not a grumpy sh*te all the time making everyone miserable. 😅

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For those that are fortunate to have a Christmas holiday this time of year, time to prioritise your sleep and get in a good routine!

Some Quick Fire Tips:
- Sleep and wake up at the same time everyday (even on the weekends)
-Don’t exercise or eat a heavy meal within 3 hours of your intended bedtime
-Start a bedtime routine about 1H before bed - yoga, meditation, hot shower, dim the lights etc. No phone/computer or tv screens! The aim is to not overstimulate yourself before bed.

For more, I highly recommend the book above or googling a synopsis of the book if you are more of a key points reader.

Merry Christmas Folks 🎄

Partnership announcement!

Excited to announce that will be working from once lockdown 3.0 is over for indoor 1-1 PT. Everyday athlete is one of the most welcoming fitness communities in Glasgow run by an excellent team! Also, who doesn’t love incorporating a bit of Muay Thai into their training 😏

I wanted to finally touch on what Breakthrough Personal Training Offers:

- 1 to 1 Personal Training (Outdoor or “Studio” sessions i.e. outdoor private garden)
- 1 to 2 Couples Personal Training (Outdoor)
- 1 to 1 Zoom Fitness/Group Sessions
- FREE 2 Week Outdoor Bootcamp launching 27th December (See post before)
- Paid January Bootcamp - Launch Date TBC
- Flexible Rates (Normal, Student, Accessible Packages)

If you are interested, please drop the page a DM and we can discuss further.

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https://www.facebook.com/sk.breakthrough.pt/

Follow this page for free workouts, motivation and much more!

Big Love,
Reif

EXCITING OPPORTUNITY!!

I have always been guided by the principle that sport & physical activity should be inclusive to all!

There are many facets to this belief; sports & PA should be accessible for people with low income backgrounds; sports & PA should be accessible & encouraging/safe for all participants regardless of gender or sexual orientation; sports & PA should be accessible for people living with disability and sport & PA should be seen as a proactive medicine for chronic ill health.

COVID-19 has definitely presented the world with some of its biggest challenges and yet, whether that be financially, mentally or physically. This pandemic has only further widened the gap for those that are disadvantaged, demonstrating vast inequality and just how many communities of people have been overlooked. Such simple things like physical activity have been made unavailable to many as gym memberships and home gym equipment comes at a price.

For this reason, starting Sunday the 27th of December, after the gyms close, I will be starting a FREE 2-WEEK BOOTCAMP!! There is no need to worry about what your fitness background is, whether you could make a financial contribution or not, I am not here to judge as I am just keen to use my time in Glasgow to get more people physically fit and healthy.

There will be a limited number of participants (due to COVID restrictions). Bootcamps will run 3x a week with a Facebook community set up to support members. This will be a safe group to share knowledge, advice, motivation and even recipes over the festive break!

I will be providing some limited strength equipment for use in the sessions but will also encourage members of the community to bring anything that would allow there to be equipment for the entire group.

DM the Instagram/FB page if you are interested and we can discuss further!

Follow us Instagram break_throughpt

Follow this page for free workouts, motivation and much more!

Big Love,
Reif

Breakthrough Personal Training (BTPT) is my personal training brand that evolved from only an idea at the beginning of March, to a promising reality. Given that life grinded to a halt for most people during lockdown, I found myself with a lot more time and being uncertain what to do with it.

These unprecedented times provided me with a unique opportunity to establish a new mindset that allowed me to overcome bad habits and meet the targets I had set for myself over the years that I was never able to quite meet. Finding the determination to better myself has made way for improvements to my physical and mental health - I even meditate and do yoga now!

I understand that finding ambition and motivation to change old habits does not come easily, especially with the current situation having such a detrimental impact on many people's mental and physical health. That's why I now aspire to help people that may just need some extra support and encouragement to overcome similar challenges to the ones in which I have faced.

I have been a fitness instructor for over 4 years, and having just come out of my medical degree and a bachelor’s in sports medicine, I realised that I have been well equipped with knowledge over the years that I could keep building upon to help others achieve a healthy lifestyle. I completed my level 3 personal training, enrolled in both a level 4 strength and conditioning qualification and an MSc. In Sports & Exercise Medicine to continue my passion for sports medicine.

I have been sitting on this idea for awhile, and I was set to launch in January 2021 when I returned from Christmas. However, the new government restrictions have curtailed our Christmas plans, so here I am!

I can imagine that this is not how many of us expected to spend Christmas! That's why during this festive period we need to make sure we do something for ourselves and do something that makes us happy! Here is where I come in...I am ready to help motivate and change some lives for the better!

Thank you everyone that has supported me so far throughout this journey and I look forward to getting more on board so I can share a range of exciting opportunities with you all, look out for posts number 2 & 3 today as there is some exciting developments!

Follow us on Facebook .breakthrough.pt
https://www.facebook.com/sk.breakthrough.pt/

Follow this page for free workouts, motivation and much more!

Big Love,
Reif