MH Fitness

Every choice you make will take you closer to your goal, or further from it.​​​​​​​​
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Which one are you choosing this weekend? ​​​​​​​​
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Think about it, what else do you quit after one small hiccup?​​​​​​​​
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Nothing? And what happens? You get better at it, you improve and you make progress.​​​​​​​​
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The same thing will happen when you focus on eating better, moving more and living healthier.​​​​​​​​
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You wont get it perfect first time round (btw you will never get it perfect) but the more you try and keep going you will get better, you will improve and you will make progress.​​​​​​​​
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Don't quit. You'll thank yourself later. ​​​​​​​​
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Is there a better job in the world?​​​​​​​​
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I get to help people become stronger, fitter, healthier, happier and more confident in themselves.​​​​​​​​
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You can't beat that when you see them transform, progress and improve their lives in so many ways.​​​​​​​​
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Thats why I've been a PT for so long, and why I can't ever imagine doing anything else. ​​​​​​​​
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This is how I ask all of my clients to think about their workouts.​​​​​​​​
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The RPE scale helps us to decipher how difficult a workout was, or an exercise was or even a specific set. It allows them to then be able to increase the weight, increase the reps or know we ned to progress the movement.​​​​​​​​
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If you're hitting the gym, or a run, or a home workout circuit but it constantly feels like a 4 or 5 out of 10 then you're leaving a lot of progress on the table and missing out on some steps closer to success.​​​​​​​​
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Use this RPE scale to determine how hard your working and then decide if you can increase your work intensity or volume. ​​​​​​​​
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Failure is not the falling down, but the staying down.​​​​​​​​
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Get back up, try again and you'll get closer to your goals.​​​​​​​​
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Total Daily Energy Expenditure (T.D.E.E)​​​​​​​​
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How many calories your body burns each day. Everyone has a different TDEE determined by their height, weight, age, gender, daily activity level, weekly exercise types and times, how much and what types of foods you eat.​​​​​​​​
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You will burn most of your calories through simply staying alive (BMR). - brain function, lunges breathing, blood flowing etc.​​​​​​​​
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You can manipulate your daily activity by moving more each day without working out (NEAT) - walking, gardening, housework, bedtime activities 😏​​​​​​​​
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Exercise makes up a small percentage of your TDEE unless you workout very intensely and frequently (EAT) - running, gym workout, bootcamp, home workout​​​​​​​​
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And you actually burn calories breaking down food you eat which contribute to your daily energy use (TEF) - digesting foods​​​​​​​​
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Knowing your TDEE can help you to know how many calories you can eat without gaining weight or to lose weight. But it also allows you to manipulate your energy use to maximise your results. ​​​​​​​​
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The pain of regret is so much worse than the pain of pushing through and chasing your goals when it gets tough. ​​​​​​​​
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Barbell Bent Over Rows kicking my ass in the gym today!​​​​​​​​
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A love hate exercise for me, I find it tough but I love seeing improvements on it. ​​​​​​​​
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Do you like bent over rows? ​​​​​​​​
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“I can’t see a way through” said the boy. ​​​​​​​​
“Can you see your next step?” asked the horse.​​​​​​​​
“Yes." replied the boy.​​​​​​​​
"Just take that” the horse said.​​​​​​​​
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Taken from the book The Boy, The Mole, The Fox and The Horse.​​​​​​​​
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Your goal may seem too far away and make it hard to see, but if you can see your next step, just take that. ​​​​​​​​
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There seems to be a theme on google when I searched "how to lose body fat"​​​​​​​​
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Must be a coincidence 🙄 ​​​​​​​​
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"Carbs will make you fat"​​​​​​​​
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"You can't have wine on a diet"​​​​​​​​
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"Eating out will make you fail your diet"​​​​​​​​
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Food should be enjoyed, not feared. If you feel carbs/alcohol/eating out then you're following the wrong diet. ​​​​​​​​
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With scale weight think 'Easy Come, Easy Go'​​​​​​​​
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If the weight came on quickly and easily it will most likely drop pretty easily too.​​​​​​​​
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After the weekend its usual for your body to hold on to more water, causing it to be heavier but that does not mean it's fat.​​​​​​​​
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Water retention fluctuates depending on carb intake, sleep, salt level, stress levels and more​​​​​​​​
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Unless you ate ~3500 calories on top of your maintenance calories then you haven't gained a lb in body fat.​​​​​​​​
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If you gained it quick then you will lose it quick, relax homie. ​​​​​​​​
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Vespa Tours and Gelato Stops with mates. ​​​​​​​​
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What a few days in Bologna 🇮🇹

We all know Kevin Hart as the funny guy in films and on stage but this podcast shows him in a different light.​​​​​​​​
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Mindful, motivated and so dedicated to working hard to be the best version of himself he can be.​​​​​​​​
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This episode is funny, inspiring and motivating! ​​​​​​​​
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Your body transformation is likely going to take a lot longer than you would like it to.​​​​​​​​
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If it didn't take 1-2 months to get you where you are, it wont take you 1-2 months to get where you want to be. ​​​​​​​​
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It doesn't get easier, but you get better.
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Keep going! 💪
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The gym should be about more than just burning calories.​​​​​​​​
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It should be about moving well, getting stronger and feeling stronger, becoming more confident in how you body moves and trusting it to be able to do what you need it to. It should be about getting more mobile, more agile and more flexible, improving your coordination. Increasing your fitness and endurance. Improving your bone density and preserving muscle.​​​​​​​​
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The gym is the place you can make yourself healthier, happier and live longer. Don't just go there to burn calories. ​​​​​​​​
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