Coach Jake Allam

How I cut my gym time by over 50% and still enjoyed pizza and ice cream!

“When I was in my 20’s I could lose weight by just increasing workout volume, but not anymore”.

This is a problem I hear time and time again.

As you get older you likely experience the following:
- Sleepless nights
- Work stress
- Kids
- Changing biochemistry
- Lack of free time

All of these things affect your recovery and ability to just ‘exercise more’.

So what should you focus on?

Nutrition!

Nearly everyone has the ability to create change through perfecting their diet.

When I say perfecting, what I mean is 80% perfect.

Maybe not even 80% to be honest.

Pizza, Beer, Ice Cream - there is still space to enjoy these things.

Yesterday I spoke about a method I use to help me find BALANCE.

The end of my 20’s saw me burnt out from exercising too hard and I went into a slump.

This method literally saved me.

I went from training like an idiot (10 hours per week).

To working out 3 hours per week and getting the exact same results.

It all came down to using this Nutrition method:

𝗧𝗵𝗲 𝟭𝟮𝟯 𝗠𝗲𝘁𝗵𝗼𝗱 - 𝟰 𝗵𝗼𝘂𝗿 𝗯𝗹𝗼𝗰𝗸𝘀:

1 x 4 hour block of FUN
2 x 4 hour blocks of FUNCTION (high protein, low calories)
3 x 4 hour blocks of FASTING

Function: 08:00 - 16:00
Fun: 16:00 - 20:00
Fasting: 20:00 - 08:00

If you want to find out how best to integrate this into your life, I have a simple 1 page download for you.

Message me ‘123’ and I’ll send it straight over.

P.S. I love an ice cream!

𝗙𝗿𝗼𝗺 𝗣𝗮𝗶𝗻𝗸𝗶𝗹𝗹𝗲𝗿𝘀 𝘁𝗼 𝗣𝗲𝗮𝗸 𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 - 𝗬𝗼𝘂 𝗺𝗶𝗴𝗵𝘁 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗿𝗲-𝘁𝗵𝗶𝗻𝗸 𝘆𝗼𝘂𝗿 𝗱𝗮𝗶𝗹𝘆 𝘄𝗼𝗿𝗸 𝗵𝗮𝗯𝗶𝘁𝘀 𝗿𝗶𝗴𝗵𝘁 𝗻𝗼𝘄!

Are back-to-back meetings and long days at the desk taking a toll on your body?

I've been there – I herniated a disk after years of bad office habits and trying to do too much outside of work.

Unless I was taking a heavy prescription of pain pills, I could barely stand up for 6 months, transforming my once productive weeks into unproductive months.

Enter 'The Barkley Marathons: The Race That Eats Its Young.'

This documentary is a brilliant, inspiring, and extreme watch.

Don’t ask why it was this specific documentary that kickstarted my change. Im not sure.

But when we are sick or injured, we often realise how much we take our health for granted.

It prompted a complete rethink of how I approached life, and more importantly, work (including my commute).

I made a full recovery from the disc herniation, but reflecting on my journey, I wish I had taken control sooner.

Integrating the following 4 tips, will help you maintain your high performance without having a 6 month slump like me.

1. Utilise a standing desk intermittently throughout the day.
2. Walk during your day, especially during those back-to-back meetings.
3. Reassess your workspace for optimal posture – seek department assistance for this.
4. Exercise regularly, whilst respecting the fact your body might be stiff from years of bad work posture.

Behaviour Change is not just about weight loss (albeit one of the more important factors for most people).

The way our body feels physically, as a whole, needs to be prioritised as it affects our leadership and output every single day.

Don’t wait until you’re physically in pain before you start working on yourself

P.S. Who else has watched 'The Barkley Marathons'? 🏃‍♂️

𝗔 ‘𝗻𝗲𝘄 𝗱𝗶𝗲𝘁’ 𝗶𝘀 𝗻𝗼𝘁 𝘁𝗵𝗲 𝗮𝗻𝘀𝘄𝗲𝗿 𝗳𝗼𝗿 𝘆𝗼𝘂𝗿 𝘄𝗲𝗶𝗴𝗵𝘁 𝗹𝗼𝘀𝘀 𝗴𝗼𝗮𝗹𝘀

Diets often promise quick fixes, but sustainable progress is about adopting a lifestyle that allows for continuous improvement.

What are the 2 main problems with diets?

❌ If you make any progress, this progress is not a long term solution.

❌ Diets are not personalised at all - a cookie cutter approach won't address your individual needs.

𝗛𝗲𝗿𝗲'𝘀 𝘁𝗵𝗲 𝗕𝗹𝘂𝗲𝗽𝗿𝗶𝗻𝘁 𝗳𝗼𝗿 𝗦𝘂𝘀𝘁𝗮𝗶𝗻𝗮𝗯𝗹𝗲 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀:

✅ 𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗛𝗮𝗯𝗶𝘁𝘀: Focus on building a healthy eating pattern so that you can maintain any weight loss AND not waste time dieting in the future.

✅ 𝗠𝗶𝗻𝗱𝗳𝘂𝗹 𝗘𝗮𝘁𝗶𝗻𝗴: Tune in to your body's hunger and fullness cues so you don’t over eat AND you avoid that post-lunch slump.

✅ 𝗥𝗲𝗴𝘂𝗹𝗮𝗿 𝗣𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗔𝗰𝘁𝗶𝘃𝗶𝘁𝘆: This doesn’t need to be in the form of the gym. Work out at home and be more active throughout your day so exercise fits into your routine. This way you’re not wasting unnecessary hours that could be spent with loved ones.

✅ 𝗦𝗵𝗶𝗳𝘁 𝘁𝗵𝗲 𝗙𝗼𝗰𝘂𝘀: Celebrate non-scale victories such as increased energy, improved mood, and overall well-being. This momentum is a pillar in building this into your lifestyle.

Every person is unique, and what works for one might not work for another. Tailoring a weight loss plan to your individual needs is key, not just picking the current ‘fad diet’.

If you have any specific questions on the above, please ask below.

𝗠𝘆 𝗰𝗹𝗶𝗲𝗻𝘁 𝘄𝗮𝘀 𝘂𝗻𝗵𝗮𝗽𝗽𝘆 𝗮𝗳𝘁𝗲𝗿 𝗹𝗼𝘀𝗶𝗻𝗴 𝟯𝟬𝗸𝗴 (𝟲𝟲𝗹𝗯𝘀), 𝘁𝗵𝗶𝘀 𝗹𝗲𝗱 𝗺𝗲 𝘁𝗼 𝗱𝗲𝗹𝘃𝗲 𝗶𝗻𝘁𝗼 𝘁𝗵𝗲 𝘄𝗼𝗿𝗹𝗱 𝗼𝗳 𝗯𝗲𝗵𝗮𝘃𝗶𝗼𝘂𝗿 𝗰𝗵𝗮𝗻𝗴𝗲.

For most people, losing 30kg would be seen as a massive success.

This was definitely my viewpoint a few years ago.

I couldn’t wrap my head around how my client had lost 30kg, but was still wildly unhappy. In their eyes they were ‘still fat and looked no different’.

Now of course this was not true (they looked significantly different) BUT it doesn’t actually matter.

I realised that the focus had been solely on the physical aspect, neglecting the crucial underlying issues that had become ingrained over the years.

My mistake was too much focus on the result and not the growth on the journey.

Fast forward to today, after continuous learning and development, my approach to transformation has shifted. It now emphasises:
- Cultivating healthy habits beyond just weight loss
- Understanding the motivations behind actions
- Shifting thought patterns for sustainable change
- Finding joy in the weight loss journey

If you've lost weight before without lasting success, I invite you to reach out.

I will coach you how to not only lose the weight but ensure it stays off for a lifetime whilst still enjoying alcohol and takeaways!

𝗖𝗮𝗻 𝘆𝗼𝘂 𝘀𝘁𝗶𝗹𝗹 𝗲𝗮𝘁 𝗼𝘂𝘁 𝘄𝗵𝗶𝗹𝗲 𝗼𝗻 𝗮 𝘄𝗲𝗶𝗴𝗵𝘁 𝗹𝗼𝘀𝘀 𝗷𝗼𝘂𝗿𝗻𝗲𝘆?

Maintaining a healthy lifestyle can be challenging, especially when your schedule is packed with meetings, deadlines, and family responsibilities. But can you still eat out while on a weight loss journey?

Client dinners, business lunches, and team celebrations, make it tricky to stick to a diet plan, but here are my top tips to tackle this:

1. Don’t just give up because it’s a little trickier
2. Plan ahead - if you have a meal out planned, you can dominate the early meals of that day by eating low calorie, high protein.
3. Pick lower calorie options - Most restaurants have calories on their menus but if they don’t just be sensible with your choice
4. Eat slower and converse with colleagues more - eating slower will help you realise you’re full before you over eat
5. Hydrate wisely - you don’t need to have too many drinks. Also drink plenty of water before eating, you’ll eat less.
6. Counter the extra calories with some extra walking that day - take a walking meeting at some point that day.

This list is to inspire you to think, not to copy as SOME of these will not work for you.

There are many ways you can tackle eating out - If this is something that you think is contributing to your weight gain, shoot me a message and we can strategise some ideas in 10 minutes.

Do you exercise in the morning?

“When work gets busy again, the weight just goes right back on!”

Many people suggest dropping weight is 80% diet.

As we're nearing the end of January and people are starting to lose momentum, I had a thought ....

I want to help with all the confusion.

Here's what I'm offering to do for you

1) You do a 2 day food diary (takes 5 mins with a camera phone - I'll explain all)

2) We grab a quick 15 min call early next week

3) We look at the biggest 3 things you could improve on which will help you drop 2lbs a week for the next 8 weeks ….

….. that's 16lbs before April!

No charge for this, just seen a lot of people struggle with fad diets.

Reply to this if you want a spot - Post ‘Please’ in the comments, or DM me if you're shy.

I have a packed week coming up so I'll only have space for 5 people, so I would suggest shouting right back.

Jake

𝐇𝐨𝐰 𝐓𝐨 𝐔𝐧𝐥𝐨𝐜𝐤 𝐅𝐮𝐭𝐮𝐫𝐞 𝐂𝐡𝐚𝐧𝐠𝐞: 𝐀 𝐋𝐞𝐬𝐬𝐨𝐧 𝐋𝐞𝐚𝐫𝐧𝐞𝐝 𝐅𝐫𝐨𝐦 𝐓𝐨𝐝𝐚𝐲'𝐬 𝐌𝐢𝐬𝐡𝐚𝐩 🔑
Today's unexpected adventure taught me a valuable lesson about the power of habits - both good and bad. As someone deeply entrenched in productivity and efficiency, I couldn't help but draw parallels between my door-locking mishap and the habits we cultivate in our professional lives.

𝐓𝐡𝐞 𝐁𝐚𝐝 𝐇𝐚𝐛𝐢𝐭: 𝐎𝐯𝐞𝐫 𝐑𝐞𝐥𝐢𝐚𝐧𝐜𝐞 𝐨𝐧 𝐒𝐞𝐥𝐟-𝐒𝐮𝐟𝐟𝐢𝐜𝐢𝐞𝐧𝐜𝐲
I've developed a habit of always locking doors behind me, even in my own home. Little did I know that this seemingly innocent habit would lead to frustration today when I found myself locked out of my own bathroom. In a classic case of overestimating my abilities, I attempted to pick the lock for an hour, only to admit defeat after watching my third YouTube tutorial.

𝐓𝐡𝐞 𝐆𝐨𝐨𝐝 𝐇𝐚𝐛𝐢𝐭: 𝐒𝐞𝐞𝐤𝐢𝐧𝐠 𝐏𝐫𝐨𝐟𝐞𝐬𝐬𝐢𝐨𝐧𝐚𝐥 𝐄𝐱𝐩𝐞𝐫𝐭𝐢𝐬𝐞
In the fast-paced world of finance, we often pride ourselves on problem-solving and self-sufficiency. However, just like in my situation, there are moments when relying on professional expertise is not only beneficial but necessary. It’s about admitting that your own endeavours just aren’t working.

𝐊𝐧𝐨𝐰𝐢𝐧𝐠 𝐖𝐡𝐞𝐧 𝐭𝐨 𝐂𝐚𝐥𝐥 𝐢𝐧 𝐄𝐱𝐩𝐞𝐫𝐭𝐬:
In the end, my misadventure served as a reminder that habits, whether in personal or professional domains, play a pivotal role in our lives. Sometimes habits that are great for certain parts of our lives, might be causing us problems in others.

Remember, seeking help isn't a sign of weakness; it's a strategic move towards achieving success.

P.S. If you're banging your head against the wall whilst others are posting their Dry Jan wins... give me a shout and we can discuss how I can help you with behaviour change coaching.

Hey,

Are you interested in losing 12-20lbs in the next 12 weeks?

Let me know... I may have something for you.

Jake

What’s the lowest and highest calorie shakes you’ve had? I’ll start