Bradley Coaching

Start doing these 3 things if you want to start levelling up your workouts & building some insane strength & size‼️

1/ Have a combination of high & low reps!

If you think your going to build quick progression sticking to 1 rep range then you’ll be disappointed

If you want to grow size then you need to recruit more motor units in order to lift heavier and lift more effectively.

The only way you’ll do that is by having a combination of low reps and heavier weights

This will create a knock on effect in your hypertrophic lifts giving you the ability to take your muscles to fatigue at a higher Rep range with heavier weights!

If you constantly push weights at 1 rep range only, then progress will be slow (use the technique above instead)

2. Cut the bro split!

If you train your back once a week then that’s x52 times a year…

Train your back twice a week then that’s x104 times a year…

Select an effective weekly workout split that trains your back more than once a week

Focus on FREQUENCY!

3. Your in the gym to tear your muscles!

Remember, when your performing your posterior chain exercises you need to stop rushing it…

The purpose of each exercise is to tear your muscle fibres

If you slow down that tempo then your back muscles will create a larger catabolic environment and tear more…

Leaving them to repair more & consequently, grow bigger to withstand the resistance your loading upon them.

Stop rushing your movements.

These are my 3 top tips on improving your strength, size and results when it comes to training your back!

Want to take those results even further, comment below the words “GROWTH” & we’ll get you implementing our PIER strategy to getting you feeling your best!

If your a busy mum, you’ll want to read this 👇

Marie was in the mindset that feeling her best was out the picture, impossible, unrealistic

She came to our 1st call with a list of barriers longer than my arm:

🔻No motivation
🔺Low confidence for the gym

🔻Limited Time being a mum
🔺Confused with how much to eat

🔻Recovering from surgery
🔺Felt lost with her routine

Now, for Marie that was a very daunting list

Tough even knowing where to start 😅

And to put the Cherry on top 🍒 that is what she wasn’t able to do…

Simply start ‼️

Yet, regardless of all of that

In the space of 7 months she’s been able to overcome each one of them

And not only drop over 2 stone but have:

No more self doubt ❌
No more low motivation ❌
No more feeling lost ❌
No more thinking it’s impossible ❌

Able to drop 2 stone ✅
Able to feel in her prime ✅
Able to focus on herself ✅
Able to have the confidence to do a Photoshoot ✅
Able to balance her family life with her own goals ✅

And the list goes on…

been able to turn that list of doubts & barriers into a list of achievements

How?

By having a plan that suited her

That suited her lifestyle

That suited her goals

That’s suited her WHY

And the best bit about it…

It’s now her lifestyle 🔥😎

Where did that all start?

By taking that leap, knowing she hasn’t been able to start before but putting that trust in someone that knows how to help her navigate to the finish line 🏁

If you not only want to start but actually succeed with feeling your very best, in your prime, the most confident version of you…

Drop me a message & we’ll get the ball rolling!

When was the last time you said “I feel sexy as hell”

Rewind 3 months & it definitely wasn’t something Molly was saying either

And this wasn’t because she was overweight or unfit…

It was because she wasn’t feeling in her prime ❌

She wasn’t feeling in tuned with her body

Now we always say “I want to feel more confident”

“I want to lose weight”

“I want to be happy with my body”

But in reality…

We ALL want to have that ignited flame within us 🔥

Its time to get past this idea that we need to JUST have weight loss goals

If you want to feel on top of the world…🌎

Want to feel a million dollars in that new set of lingerie…

OR have that flare within you,

That gives you the tingles when you look in the mirror…

GET THAT SET AS A GOAL!

Before, Molly used to:

🔻Where baggy T-shirts because she wasn’t confident to show her body

🔻Couldn’t wear a sports bra in the gym without feeling judged

🔻Felt out of tune with her body & ultimately was far from feeling in her prime

3 months later, 1 stone down, stronger, leaner, feeling in her prime

And ultimately feeling sexy as hell!

It’s fair to say she’s not only relit that flame 🔥

But lit up the whole god damn fireplace

Now let’s address what other coaches may even be too shy to talk about…

Just like , if you want to feel more confident, happy with your body, more intuned with how you feel

Then target the heart of the storm rather than paddling around the shallow end

🔥 Pick out that skin tight dress you want to get into

🔥 Work towards a transformational shoot

🔥 Buy a bikini or outfit that you’ve always been too scared to where in public

Take that risk!! Step out your comfort zone!!

We want to make heads turn 👀

Scrap ordinary goals, if you want a new way to approach your journey

Then it’s staring at you in the face!

Drop me a DM with the word “COACHING” & we’ll get the ball rolling straight away

Sam used to be in a position where she wasn’t even hungry yet she’d continue to binge eat & use it as a way of comfort eating.

Looking in the mirror she didn’t like what she saw

And didn’t see much hope when it came to seeing any progress.

But Sam knew that something had to change to feel better in herself and to make her family life better too

She always used to struggle with:

>>> Time to fit in workouts ⏱

>>> Motivation was in the red 🔴

>>> Energy levels were non existent

Anything she had tried before was short lived or just wasn’t maintainable around her lifestyle and family

Seeing no progress at every turn was leaving Sam with little hope!

Over the period of her first 12-14 weeks .a.m._aj has managed to nearly drop off 2 stone!

Even though she may not be at the end goal yet

She’s able to reflect on what incredible progress she’s made

And how’s it’s benefiting her and her family

And the fact she’s got this far without:

>>> Feeling restricted

>>> Letting weeks of slow progress control her thoughts to just give up

>>> Feeling like workouts are just monotonous & boring

By getting to where she is using our prime, implement, excel and reflect approach

Sam is feeling more confident with her routine

Can see how hitting her end goals are actually possible AND realistic

And she’s built up a lot more hope of what progress is to come

If your fed up of trying everything out there, multiple diets, tedious workout plans, restrictive nutritional targets

Head to my link in my bio

This will allow you to see how all our clients get from A to B without all the hassle

And build a lifestyle not just a result

Stop coasting like a dinghy in the ocean 🛶🌊

What’s easy is to go through the motions…

Take it easy on yourself,

“It’s been a tough week I’ll go easy, I’ll keep it chilled, I’ll go next week”

Sorry to be the one that says it but every weeks like that‼️

Results that make your jaw drop don’t come from feeling sorry about yourself ❌

They don’t come from paddling in the shallow end ❌

They ESPECIALLY don’t come from staying in your comfort zone ❌

So why do the majority of us get annoyed at ourselves when we don’t see progress, yet we continue to do all these things above!

I get it, I’ve been there… And so has

Taking it easy, thinking time will just hand us the results soon enough without putting in the effort

WRONG ❌❌❌

Especially for Molly, dropping 1 stone, getting strong AF, building some next level body confidence came from coming OUT her comfort zone week after week

Pushing heavier in weights ✅

Being okay videoing her form in the gym in front of people ✅

Getting control of a routine that allowed time for work & play (gym) without feeling overwhelmed ✅

And most importantly, having someone there knowing she could trust when being assigned new goals, new targets and someone to push her out that comfort zone

This is why having trust in a coach has a huge impact on your result!

Having that trusted source of accountability is just like being able to turn to your parents when you were scared as a kid.

I say that because it can be a daunting process, feeling like your in your own, feeling like your messing up and making mistakes

Turning to someone with the answers is the thing we need most, to feel safe in the routine we’re spending each & every week on so we know it’s actually working !

Heading into September I have 5 spaces available so if you want to feel safe in your routine and know you’ll get that jaw dropping result,

Drop me a message or use the link in my bio

𝐌𝐚𝐤𝐞 𝐬𝐮𝐫𝐞 𝐲𝐨𝐮 𝐝𝐨’𝐧𝐨𝐭’ 𝐬𝐰𝐢𝐩𝐞 𝐫𝐢𝐠𝐡𝐭 👀🍩

Stop living on a pet rabbit nutritional routine to try lose weight 🐰

As you can see from this sexy bunch, it’s more than feeding yourself bowls of lettuce and carrots 🥕 week after week to try lose weight

I know what your thinking…

Rob, to lose weight I need to restrict myself,

Yes, you need to restrict your energy intake… but whatever manual you read that said you need to restrict your food types is FARRRRR from hitting the nail in the head 🔨

What will you get from a routine that overly restricts you:

- No long term results ❌
- No lifestyle change ❌
- Limited physical results ❌
- Decrease in mentality ❌

Let’s tip that on its head and focus on what our team gets from not living a restricted routine:

- Freedom with their food ✅
- Consistent weekly results ✅
- Still go to social events ✅
- Don’t have to cut out your favourite foods ✅
- Build a realistic lifestyle ✅

Personally I know what group I’d rather be in 🤔 And I’m sure my team knows where they’d all rather stay as well

So where do you go from here?

You can continue to live the life with minimal results, stress mounting up because how much your beginning to hate it,

A routine that your starting tk think is causing you to regress more than progress

OR

Start making small simple changes each week that’ll help you build a more realistic and approachable routine

One which will help you see physical and mental results

If you don’t want to kick out donuts from your diet then use the link in my bio tk take the next steps.

What are you willing to sacrifice to get from A-B? 👈

Now no matter who you talk to where it’s Jackie from down the street or a coach from your local gym…

If you aren’t willing to make simple sacrifices then that result you’ve been potentially working towards for a while will continue to sit there out of hands reach ‼️

For it was the same story. As someone who attended alot of social events, meals out, cocktail afternoons with the girls these all needed to be addressed first.

How do we make progress every week but not have to scrap the social occasions?

The first thing we done was set the tone for her journey… what was more important, a result that lasted a lifetime or social occasions that lasted a few hours?

With having happily set a priority before starting & understanding the importance of it, Claire was able to focus on building that water tight foundation which would change into her lifestyle

Next was addressing how to approach social occasions 🤔

With our coaching system in place, Claire was able to bank calories in preparation for social events so she could stay on track, drop 1% body fat per week and attend without feeling guilty 😁

How has that simple system impacted her routine?

- Able to create a routine she loves ✅
- Both metric & performance related goals to work towards ✅
- Able to drop 2.5 stone ✅
- Can still live a social life ✅
- Eliminating feeling restricted ✅

Not only have those simple elements been beneficial for Claire, but it also meant not only could she fit in her favourite pair of jeans 👖

But also meant she felt on top of the world when she stepped in front of that camera at our Prime Coaching client Photoshoot 📸

A simple change of routine, without feeling restricted & something which fit realistically within her lifestyle.

That’s how Claire went from A-B in the space of 6 months 🔥

Now if you’ve read this far, it’s probably because Claire’s journey has inspired you to continue reading…

If you want to replicate that same journey and lose 20-30lbs then use the link in my bio to head to my website.

𝙏𝙃𝙀 𝙉𝙀𝙒 𝙋𝙍𝙄𝙈𝙀 𝘾𝙊𝘼𝘾𝙃𝙄𝙉𝙂 𝙒𝙀𝘽𝙎𝙄𝙏𝙀 𝙄𝙎 𝙉𝙊𝙒 𝙇𝙄𝙑𝙀 🔥

Something which will give you the ease of access to understand what happens behind the scenes & how our clients get phenomenal results 👈

(It takes a lot to say phenomenal but we got the evidence to high heavens to back it up 😎)

You’ll have access to:

- Client Testimonials ✅
- Fitness Journey Layout From A-B ✅
- 2 FREE Guides to get you started ✅
- My Journey To Become A Coach ✅
- How To Take The Next Steps ✅

Thinking of taking those next steps OR reckon you’d benefit from some free guidance then head over to my BIO or search www.PrimeCoachingOfficial.com

Why do I know my clients will ALWAYS succeed with their nutrition?

It’s easy to get lost in the world of food especially when your new to the ‘building a healthy lifestyle’ scene 🥗

But a couple things to realise, if you want to succeed with not just enjoying your nutrition but ALSO understanding what works best for your lifestyle:

- They’res more to it than just a simple calorie target

- It’s about identifying personal nutritional barriers & having an approach to overcome them

- Realising that negative things we’ve been taught through social media is just people not knowing the knowledge to tell you how to do it right.

For my team, being able to do all those things above is crucial in making sure they make the most effective results possible

That is why has come onto the team to overlook how our clients are approaching their nutritional routine!

But if you thought having a reknowned PhD Nutritionist onboard wasn’t enough to overcome your detrimental nutritional habits,

Your probably reading this because you want to overcome a negative routine or a barrier that your sick of having to face day after day…

Now picture having potentially a life time of bad habits removed and replaced in a matter of weeks…

You’d think I was just having a laugh
🤣

Fortunately for you that’s the truth! That’s the power of having a quality support system in place that can advise you to the Nth degree.

Having Callum Walker onboard is an asset that not many teams have access to so let’s make the most of it!

Comment ‘NUTRITION’ below if you think you’d benefit from having a PhD Nutritionist overlooking your routine 👇👇👇