HCF- Group Training & Transformation Program

HCF- Group Training & Transformation Program

Comments

3/3 wolf Runs completed for HCF this year!

Well done to all our members today and had a lot of fun doing it 🐺
It's crazy to think how fast 2022 is going and the summer is coming to an end.

This means the holidays are over and it's time to get back into a routine and work on dropping some of that holiday weight gain...

But getting back into a routine can be a nightmare.

But what would happen if we stuck to our targets and did what we were supposed to do?

Here are my top tips on how to get motivated and get back to training above 👆
It's crazy to think how fast 2022 is going and the summer is coming to an end.

For kids, this means schools are about to start again and for us, it means the holidays are over and it's time to get back into a routine and work on dropping some of that holiday weight gain...

I think we can all agree that trying to get back into a routine though can be a nightmare. After an extended period of time off a lot of people really struggle with motivation and self-discipline and often a couple of days putting off getting back into fitness and healthy eating turns into weeks and sometimes months.

But what would happen if we stuck to our targets and did what we were supposed to do?

To give you an example if you stick to 4 months of training (now till Christmas), you could drop up to 40 lbs, tone and shape up, and feel great in a brand new wardrobe!
But that only starts once we get our motivation and self-discipline in check and actually make a start!

So here are my top tips on how to get motivated and get back to training:

1- Have a clear vision of what you're aiming to achieve, ask yourself questions like at what weight would I be happy and more confident, what clothes would I be wearing, how much energy would I have, what have I accomplished that would make me feel proud?

2- Set Daily targets and plan your day to fit exercise and healthy food in. Set time aside to exercise that forces you to do it. A great example of this is waking up an hour before everyone for some dedicated time to working on yourself, another good idea is in your lunch break go and do 15-20 mins of exercise before you eat.

Having some dedicated time to work on yourself and your goals is the key point there and will help you feel more accomplished.

3- Write down to-do lists and celebrate the wins. Like our kids we can get competitive, the more wins and successes we get in the day, the more productive and accomplished we will feel, and that breeds motivation to do more!

4- Be accountable to someone, a coach, partner, friend, or colleague. Share your goals and aspirations with them and ask them to hold you accountable to your to-do lists. Remember it's really easy to talk ourselves out of why we "couldn't" exercise, it's much harder to explain to someone else why we "couldn't" exercise that day.

The final thing is to build up slowly, you don't need to be doing everything at once but focusing on building 1-2 habits in the next couple of weeks will help you see better results rather than trying to do everything at once and get overwhelmed.

If this has helped I'd love to know and please shoot me a message, ill be sending some more helpful tips and ideas on how to get some great fitness and weight loss results this September.

Thanks, Dan
Weight loss and Chaos 💥🤯
A huge well done to our England ladies football team!! You’ve done incredible ❤️
At clients request here are my birthday burpees 🥳
The art of discomfort 😣🏆

Staying in your comfort zone will only get you more of what you’ve already got.

So I’m order to get better results, see the weight loss and get fitter, we have to step out of our comfort zone.

Discomfort coupled with consistency is the quickest way to getting great results.
A huge well done to Urban body. These were the guys that helped me start out on my career in the fitness industry and are incredible physios!

If you are struggling with any aches, pains or recurring injuries, go and check them out!

Congratulations Phil Evans 💥
3 things you can work on this week to get results

1- Drink more water- 1 litre per 50lbs body weight)

2- Do your food shop with Meals in mind, lists are great 🥗

3- Eat the Frog 🐸 not Literally, read on ⬇️

Why are these three things important? The theme is creating good habits that over time replace the bad one. Rather that cutting away and feeling like “your having to go without,” we instead change it too “doing this will help me get healthier.”

Drinking more water keeps you hydrated, you’d be amazing how many people aren’t actually hydrated. Staying hydrated will knock back some of those cravings which can actually thrist in disguise.
It will also help you to get rid of any water weight your retaining and feel less bloated, and it helps resisting alcohol in the evenings as you’ve had plenty of fluids for the day.

Doing your food shop with your meals in mind is a great one. It stops you aimlessly wondering around the supermarket picking up what you fancy and gives you a game plan of what ingredients to get and how much.

This is an even easier way to meal prep and will help avoid picking up more tempting items that aren’t going to help us get results.

Finally eat the frog is doing what you find hardest, first thing in the morning. If you wake up with purpose and a challenge to complete and you do it, the rest of the day you will feel accomplished, more fulfilled and more on track!

If that’s training or meal prepping, use the first part of the day for you to focus on you, if that means you have to wake up earlier then put your alarm on the other side of the room so you have to get up and turn it off.

Who’s going to give this a go this week and make this week a week of success?
💥 Fitness wins 💥
Picture to the left, I was the heaviest I’ve ever been, demotivated and felt pretty broken.

Picture to the right was this afternoon, 20lbs down, back regularly training, highly motivated and well on the way to getting in the best shape of my life ready for Hyrox in October🏋️‍♂️

How did I do it?

I made a few simple changes:
1- quit drinking and changed to non alcoholic drinks
2- trained 4 times per week
3- stopped having as many takeaways

And that’s it! It wasn’t particularly strenuous but it just required a bit of discipline and consistency 😊

How long did it take? I lost that weight in just 6 weeks.

Want to drop 20lbs in time for summer holidays?

I’ve got 4 spaces next week for women in Solihull who want to drop the lbs, get into your summer outfits and feel more confident?

If that sounds like you, shoot me a message and we can help you get a solid plan together and get you holiday ready 😊
Why are habits important?

It’s a real buzz word in the fitness world “habits”

Often associated with either something good or something bad.

“I’m never drinking again” or “no more takeaways” are a familiar statement we hear all the time.

But habits isn’t only a physical action but it’s about adopting a new set of routines and rituals that are healthier than our current ones.

This is why I see people all the time say they are going to do x,y or z but the. It creeps back in a couple of weeks (or days).

That’s because the physical change has happened but your mindset hasn’t shifted, and your still inadvertently focusing on the habit that’s holding you back.

The solution?
Work on building habits you aspire to have; aim for routines you know are going to help you feel healthier and start small and build up week by week.

This is why the first few weeks of your programs were not asking clients to track there macros or to calorie count, it’s too much too soon. But if I ask you to drink minimum 2ltrs of water a day, train 3 times a week and stay off bread as an example, that’s a lot easier to follow.

We have a killer habit tracker which we use to help clients build better routines. If you’d like it feel free to shoot me a message and I’ll send it over.

Have a great day

What a day for it! Back at the wolf run filled with mud rain and a lot of fun 😃
Well done HCF crew you smashed it! 💪
Never has anyone regretted doing a workout.
Whether you feel tired, stressed, upset, or low, a workout always helps.

Whether you’ve do a 10 min ab workout or a 10k run, it’s better than doing nothing.

What workout are you going to do today?
It’s often the things we don’t want to do, are the things that are necessary

Being out of your comfort zone is hard and it’s a challenge.

Early mornings, hard workouts, eating clean…

When your first starting to lose weight or back on a health kick these are the things people tend to hate.

That feeling of constantly pushing yourself isn’t usually an enjoyable one to start.

But it’s more the idea of doing it which is more uncomfortable than actually doing it.

Once you’ve done a workout you feel better for it, once you’ve eaten a healthy meal you have more energy from it.

Our brain loves playing tricks on us because it is trying to keep us safe and inside our comfort zone. But if we never leave our comfort zone, we never change.

And if we want to change, we have to experience those uncomfortable thoughts and situations and push through…

But the beauty of this, every time you push yourself you become stronger, physically and mentally. You start to enjoy the process, and habits develop that make it feel less scary and more enjoyable.

Ask yourself the question, what’s one thing you’d going to do this week outside of your comfort zone- I’d love to hear it 😊
People thinking they can get away with Binge eating on the weekends… 🤦‍♂️

Something I see all the time, 5 days a week your on it!

Training 3-5 times, eating salads, drinking gallons of water and starving yourself.

But as soon as Friday nights hit, your on the booze, takeaways & meals out come flying in, afternoons in beer gardens and whoosh… the weekends gone!

But what isn’t gone is the weight gain from that weekend of cutting loose and enjoying yourself.

You can cut back on calories and do hours and hours of cardio but if your knocking back pints, chomping on takeaways and lying around nursing a hangover then it’s never going to balance out for you.

( like me thinking I can surf but making a wrong move and hitting the deck) 🏄‍♂️

Im not saying you have to give up everything you love and stick to kale 7 days a week but it’s about balance and being consistent.

Things you can do to nail consistency:
✅ wake up and go to bed at the same time.

✅ commit to doing some form of movement/exercise daily.

✅plan out your breakfasts lunches and dinners as well as when to have the occasional treat.

✅ journalling your progress and you actions.

We use with clients an awesome habit tracker that’s a really simple one of getting great results and creating balance and consistency, if you’d like it message me and I’ll send it out to you 👍

Want to get results, have fun and build your confidence? Like our page to Recieve free advice and su

Operating as usual

Photos from HCF- Group Training & Transformation Program's post 16/10/2022

🔥1.30hr Birmingham Hyrox 🔥

To say I’m pleased with myself is an understatement, yesterdays event tested me in more ways than I can imagine but have managed to knock 14 mins off my previous time.

Some highlights, best 1km was 4.57mins, sled push 3.07mins, lunges 4.59 and wall balls 6.32 mins 💥🤩

I want to say a huge thank you to all the love and support I had by the way of supporters, texts, phone calls and cheering on it really means the world to me ❤️

Shout out to for Getting me in great nick and to our other HCF coach who did an incredible 1.18hr!

Now for some much needed R&R bring on Mexico 🇲🇽

12/10/2022

Last gym session until HYROX on Saturday 🔥

After 3 months of training and building my own routines here’s the scores on the doors:
✅ 30lbs Down and 8% body fat down
✅ running 5 min kilometres and can smash a 10k within an hour
✅ feeling a lot more confident in my body and no long feeling like the fat trainer 😂
✅ feeling the fittest I’ve been in a LONG time!

What have I learnt?
Accountability and targets are king, the thought of doing it is actually harder that the task itself, and there is NO downside to working on yourself!

Will 3 months of graft pay off? We will find out on Saturday 🔥

Shout out to my coach Ollie for the support and guidance 💪

10/10/2022

Huge well done to our client

10lb dropped in 3 weeks! How did she do it?

✅ doubled her steps from 5000 to 10000 steps a day
✅ committed to training 3x a week
✅ stuck to 3 meals a day got her portion sizes under control
✅ upped her water to 3-4 times a week

And that’s it!
It’s not easy but it doesn’t also have to be hard. Lucy’s just committed to following the program and already 10lbs dropped in 3 weeks 😃

Here’s to the next 10lbs 👏👏👏

26/09/2022

You can’t win them all…

Getting into a real flow with the training so far and attempted 6 miles/10k today.

Was going well and went I got to mile 3 I felt a pop in my calf and then shooting pains up my calf…

Am I annoyed, of course. But I accept and appreciate that I can’t win them all and failures are part of the process for progression.

When you are attempting to be better and to do more you will naturally have these bumps in the road and when it happens you can either let the failure overwhelm you or fuel you to do more and to try harder next time.

Trust in the process and keep the effort strong 💪

25/09/2022

Has it come round to the end of another weekend and your saying to yourself, this week my weight loss journey starts now 🏋️‍♀️

Before you go into another week, get your pen and paper out and plan it out!

✅ when are you going to train and what are you going to do?

✅ what your going to eat and when (what meals need prepping)

✅ getting enough water in (1ltr per 50lbs body weight)

Get planning and create some accountability for yourself.

If you struggle sticking to a plan or need some external accountability, shoot me a message and I’ll help you out 💜

Happy Sunday 😊

22/09/2022

Important lesson- weight doesn’t necessarily mean results 🤯 💥

It’s way to often we associate weight loss with positive progress, and we’ve had a lot of clients fall into this trap (particularly if they have previously been involved in a weight loss group)…

But there are other ways to measure progress:
✅ how you feel
✅ your fitness
✅ how your clothes are fitting
✅ your energy levels
✅ measurements and body fat index
✅ compliments from others

Don’t get me wrong weight loss is great but basing all your success or failure on one outcome which has a lot of variables is a recipe for inconsistency.

Hope this helps and happy to help if your struggling to get consistent results 😊

21/09/2022

Happy birthday to these two stoics 🥳🎉

Both Sal and Heather have been training with me now for getting on 4 years! Rarely do they miss a session and even on their birthdays they are up at 6.30am training hard 💪

Have a lovely day guys

20/09/2022

What do you think is worse?
The workout out or the perceived fear of the workout?

Running is something I’ve always struggled with, it takes no prisoners and not my strongest exercise.

As a result I’ve avoided runs in the past for fear of it, however Monday I tackled a 10k in under an hour.

And you what, it wasn’t that bad! There were parts of it that was actually enjoyable.

We get this a lot with clients, they are terrified of getting back into training for multiple reasons, embarrassment, worry or aggregating an injury and pessimistic that it’s not going to work for you.

This is all perceived fear, our imagination running wild but reality is different and this isn’t the case.

Sometimes fear is good and gets us out of danger but the majority of the time, it can hold us back from doing things that’s going to push us and be good for us.

Feel the fear and do it anyway 🔥

14/09/2022

Let’s talk Emotional eating 🍔😞

Here’s my take on things you can do to help curb the emotional eating.

07/09/2022

Sacred or anxious about getting back into training?

Here are my top tips to help fight the fear and get back into losing weight 💪

05/09/2022

How to make the best start to your fitness journey this September 💪🏃‍♀️

Photos from HCF- Group Training & Transformation Program's post 03/09/2022

3/3 wolf Runs completed for HCF this year!

Well done to all our members today and had a lot of fun doing it 🐺

Photos from HCF- Group Training & Transformation Program's post 02/09/2022

It's crazy to think how fast 2022 is going and the summer is coming to an end.

This means the holidays are over and it's time to get back into a routine and work on dropping some of that holiday weight gain...

But getting back into a routine can be a nightmare.

But what would happen if we stuck to our targets and did what we were supposed to do?

Here are my top tips on how to get motivated and get back to training above 👆

02/09/2022

It's crazy to think how fast 2022 is going and the summer is coming to an end.

For kids, this means schools are about to start again and for us, it means the holidays are over and it's time to get back into a routine and work on dropping some of that holiday weight gain...

I think we can all agree that trying to get back into a routine though can be a nightmare. After an extended period of time off a lot of people really struggle with motivation and self-discipline and often a couple of days putting off getting back into fitness and healthy eating turns into weeks and sometimes months.

But what would happen if we stuck to our targets and did what we were supposed to do?

To give you an example if you stick to 4 months of training (now till Christmas), you could drop up to 40 lbs, tone and shape up, and feel great in a brand new wardrobe!
But that only starts once we get our motivation and self-discipline in check and actually make a start!

So here are my top tips on how to get motivated and get back to training:

1- Have a clear vision of what you're aiming to achieve, ask yourself questions like at what weight would I be happy and more confident, what clothes would I be wearing, how much energy would I have, what have I accomplished that would make me feel proud?

2- Set Daily targets and plan your day to fit exercise and healthy food in. Set time aside to exercise that forces you to do it. A great example of this is waking up an hour before everyone for some dedicated time to working on yourself, another good idea is in your lunch break go and do 15-20 mins of exercise before you eat.

Having some dedicated time to work on yourself and your goals is the key point there and will help you feel more accomplished.

3- Write down to-do lists and celebrate the wins. Like our kids we can get competitive, the more wins and successes we get in the day, the more productive and accomplished we will feel, and that breeds motivation to do more!

4- Be accountable to someone, a coach, partner, friend, or colleague. Share your goals and aspirations with them and ask them to hold you accountable to your to-do lists. Remember it's really easy to talk ourselves out of why we "couldn't" exercise, it's much harder to explain to someone else why we "couldn't" exercise that day.

The final thing is to build up slowly, you don't need to be doing everything at once but focusing on building 1-2 habits in the next couple of weeks will help you see better results rather than trying to do everything at once and get overwhelmed.

If this has helped I'd love to know and please shoot me a message, ill be sending some more helpful tips and ideas on how to get some great fitness and weight loss results this September.

Thanks, Dan

24/08/2022

Weight loss and Chaos 💥🤯

31/07/2022

A huge well done to our England ladies football team!! You’ve done incredible ❤️

19/07/2022

At clients request here are my birthday burpees 🥳

11/07/2022

The art of discomfort 😣🏆

Staying in your comfort zone will only get you more of what you’ve already got.

So I’m order to get better results, see the weight loss and get fitter, we have to step out of our comfort zone.

Discomfort coupled with consistency is the quickest way to getting great results.

27/06/2022

A huge well done to Urban body. These were the guys that helped me start out on my career in the fitness industry and are incredible physios!

If you are struggling with any aches, pains or recurring injuries, go and check them out!

Congratulations Phil Evans 💥

13/06/2022

3 things you can work on this week to get results

1- Drink more water- 1 litre per 50lbs body weight)

2- Do your food shop with Meals in mind, lists are great 🥗

3- Eat the Frog 🐸 not Literally, read on ⬇️

Why are these three things important? The theme is creating good habits that over time replace the bad one. Rather that cutting away and feeling like “your having to go without,” we instead change it too “doing this will help me get healthier.”

Drinking more water keeps you hydrated, you’d be amazing how many people aren’t actually hydrated. Staying hydrated will knock back some of those cravings which can actually thrist in disguise.
It will also help you to get rid of any water weight your retaining and feel less bloated, and it helps resisting alcohol in the evenings as you’ve had plenty of fluids for the day.

Doing your food shop with your meals in mind is a great one. It stops you aimlessly wondering around the supermarket picking up what you fancy and gives you a game plan of what ingredients to get and how much.

This is an even easier way to meal prep and will help avoid picking up more tempting items that aren’t going to help us get results.

Finally eat the frog is doing what you find hardest, first thing in the morning. If you wake up with purpose and a challenge to complete and you do it, the rest of the day you will feel accomplished, more fulfilled and more on track!

If that’s training or meal prepping, use the first part of the day for you to focus on you, if that means you have to wake up earlier then put your alarm on the other side of the room so you have to get up and turn it off.

Who’s going to give this a go this week and make this week a week of success?

08/06/2022

💥 Fitness wins 💥
Picture to the left, I was the heaviest I’ve ever been, demotivated and felt pretty broken.

Picture to the right was this afternoon, 20lbs down, back regularly training, highly motivated and well on the way to getting in the best shape of my life ready for Hyrox in October🏋️‍♂️

How did I do it?

I made a few simple changes:
1- quit drinking and changed to non alcoholic drinks
2- trained 4 times per week
3- stopped having as many takeaways

And that’s it! It wasn’t particularly strenuous but it just required a bit of discipline and consistency 😊

How long did it take? I lost that weight in just 6 weeks.

Want to drop 20lbs in time for summer holidays?

I’ve got 4 spaces next week for women in Solihull who want to drop the lbs, get into your summer outfits and feel more confident?

If that sounds like you, shoot me a message and we can help you get a solid plan together and get you holiday ready 😊

06/06/2022

Why are habits important?

It’s a real buzz word in the fitness world “habits”

Often associated with either something good or something bad.

“I’m never drinking again” or “no more takeaways” are a familiar statement we hear all the time.

But habits isn’t only a physical action but it’s about adopting a new set of routines and rituals that are healthier than our current ones.

This is why I see people all the time say they are going to do x,y or z but the. It creeps back in a couple of weeks (or days).

That’s because the physical change has happened but your mindset hasn’t shifted, and your still inadvertently focusing on the habit that’s holding you back.

The solution?
Work on building habits you aspire to have; aim for routines you know are going to help you feel healthier and start small and build up week by week.

This is why the first few weeks of your programs were not asking clients to track there macros or to calorie count, it’s too much too soon. But if I ask you to drink minimum 2ltrs of water a day, train 3 times a week and stay off bread as an example, that’s a lot easier to follow.

We have a killer habit tracker which we use to help clients build better routines. If you’d like it feel free to shoot me a message and I’ll send it over.

Have a great day

05/06/2022

What a day for it! Back at the wolf run filled with mud rain and a lot of fun 😃
Well done HCF crew you smashed it! 💪

17/05/2022

Never has anyone regretted doing a workout.
Whether you feel tired, stressed, upset, or low, a workout always helps.

Whether you’ve do a 10 min ab workout or a 10k run, it’s better than doing nothing.

What workout are you going to do today?

16/05/2022

It’s often the things we don’t want to do, are the things that are necessary

Being out of your comfort zone is hard and it’s a challenge.

Early mornings, hard workouts, eating clean…

When your first starting to lose weight or back on a health kick these are the things people tend to hate.

That feeling of constantly pushing yourself isn’t usually an enjoyable one to start.

But it’s more the idea of doing it which is more uncomfortable than actually doing it.

Once you’ve done a workout you feel better for it, once you’ve eaten a healthy meal you have more energy from it.

Our brain loves playing tricks on us because it is trying to keep us safe and inside our comfort zone. But if we never leave our comfort zone, we never change.

And if we want to change, we have to experience those uncomfortable thoughts and situations and push through…

But the beauty of this, every time you push yourself you become stronger, physically and mentally. You start to enjoy the process, and habits develop that make it feel less scary and more enjoyable.

Ask yourself the question, what’s one thing you’d going to do this week outside of your comfort zone- I’d love to hear it 😊

Videos (show all)

Sacred or anxious about getting back into training?Here are my top tips to help fight the fear and get back into losing ...
How to make the best start to your fitness journey this September 💪🏃‍♀️
It's crazy to think how fast 2022 is going and the summer is coming to an end.For kids, this means schools are about to ...
Weight loss and Chaos 💥🤯
At clients request here are my birthday burpees 🥳
The art of discomfort 😣🏆Staying in your comfort zone will only get you more of what you’ve already got.So I’m order to g...
Why are habits important?It’s a real buzz word in the fitness world “habits”Often associated with either something good ...
Never has anyone regretted doing a workout.Whether you feel tired, stressed, upset, or low, a workout always helps.Wheth...
It’s often the things we don’t want to do, are the things that are necessary Being out of your comfort zone is hard and ...
People thinking they can get away with Binge eating on the weekends… 🤦‍♂️Something I see all the time, 5 days a week you...
I was really upset for her 😢So I have an awesome client, she trains Bootcamp and does one-to-one sessions and she’s been...
SOLIHULL LADES LOOKING TO DROP 20lbs+ IN TIME FOR SUMMER ☀️Now is the time to get started if you want to lose some weigh...

Location

Address


Edwardians Rugby Club
Southampton
B90 3PE

Opening Hours

Monday 6am - 9pm
Tuesday 6am - 9pm
Wednesday 6am - 9pm
Thursday 6am - 9pm
Friday 6am - 9pm

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