12/07/2022
If you’re trying to lose body fat and you’re not sure which method of dieting you want to follow or are finding the whole process confusing then just aim to follow this easy guide to planning your meals.
First of all, plan the number of meals you’re going to have each day. This might be 2-3 meals and 1 “snack” each day. Then follow these steps:
Step 1:
Pick A Protein
This can be 1-2 palm-sized pieces of protein.
This could include; Chicken, pork, beef, fish, eggs, greek yoghurt or some plant-based protein.
Step 2:
Pick A Carb
This can be 1-2 cupped hand sizes.
This could include; grains, potatoes, rice, pasta, oats
Step 3:
Pick Vegetables or Fruits
This can be 1-2 fist-sized portions.
This could include; broccoli, spinach, carrots, tomatoes, mange tout, strawberries, banana, and blueberries.
Step 4:
Pick A Fat Source
This would be roughly 1-3 thumb-sized portions.
This could include; oils, butter, nut butter, seeds, avocado, and nuts.
Now meals may look different depending on what meal of the day it is and these “portions” are a rough estimate…the point is to get a balance in each meal across all food groups.
I included a “snack” in the introduction. This can follow similar guidelines, however, I’d always suggest a predominately protein-filled snack for satiety and keep your protein level high. Don’t fall into the habit of grazing the nearest thing to you.
If you have any questions or want helpful advice on your diet and nutrition then feel free to leave a comment or DM me with your question.
04/07/2022
Do you regularly turn up to the gym and scratch your head about where to start?
Maybe you just head in and stick to the same stuff, same machines, same exercises, same reps, sets everything the same.
Then you get bored and stop turning up.
Programs are great to solve this issue but if you haven’t got a coach yet and you want to crack on with a workout strategy to move towards your fitness goal, then this program sequence should help.
It’s a great format if you only have a 2-3 session training window per week and want to get some resistance and cardio in the same session.
Try this;
Step 1 -
Pick 3-4 dynamic warm-up exercises that relate to the body part that you’re training.
Step 2 -
Choose 1-2 compound exercises (exercise moving across two or more joints). Examples would be chest press, squat, leg press and seated row.
Step 3 -
Choose 2-3 exercises in isolation on your target muscle group (single-joint movement). Such as bicep curl, leg extension, tricep pushdown and lateral raise.
Step 4 -
Choose 1 cardio-based exercise at either a steady pace to raise heart rate gradually and sustain it or interval-based cardio.
N.B. This is just an example session set up and is goal/experience dependent. If you’re a beginner then you could use this example with more machine-based exercises and if you’re a bit more advanced then you could use more free-weight exercise variations. Work with what you are comfortable with and what you need for your goal.
If you want more help in structuring your training program or have any questions on how you should set up your training, feel free to drop me a DM.
01/07/2022
James' main focus when he came to me was to help him lose weight and be able to get more health focused to run alongside his successful business life.
He had a previous back injury which we had to carefully work around and we succeeded in making sure he stayed consistent with diet and training.
The confidence he gained from the coaching allowed him to find a passion for fitness, particularly boxing which he has maintained for the last couple of years.
“I had major back surgery and so I have to train smart but I love to train hard.
Jack worked with me to carefully find my limits and worked around my restrictions.
I cannot say anything bad about Jack and the work he does.
He really changed my life."
If you want to get really great results just like James, then send me the message “TRANSFORM” and I’ll send you all the details of how we can start working together.
27/06/2022
What makes my coaching program different from the rest?
For a start, you won’t be given a generic training and diet plan to follow and left on your own to just crack on and fall away when you get bored or can’t keep up with the demands of the cookie cutter program.
What you get is a 360º approach to help you get the best result possible. This means:
- Tailored exercise programs for in and out of the gym.
- Teach you the knowledge and give you guidance on the best nutrition approach for you without compromising on the foods you love.
- Guide you on improving your lifestyle through small changes and adding positive habits to sustain your results.
- Accountability from your coach and a community of like minded people working to similar goals as you.
Add that all together and you will achieve the results you want.
Want to find out more in detail?
Just drop me a message with the word “change” and I’ll send you more details of the program.
26/06/2022
Are you ready to make a change?
Today I am opening up 5 new spaces within my 12 week program for highly motivated individuals who want’s to totally transform their body and mindset to look, feel & perform better.
The program is all about pushing my clients to their full potential and believing in themselves to get incredible results. That my clients can work hard, eat smart and not compromise on their lifestyle, enjoyment or their health.
So, with that said, let me tell you who the 12 week program is for…
✅ It’s for individuals who have struggled to get into shape and maintain it.
✅ For anyone that has ever felt overwhelmed and stressed when it comes to work/life balance.
✅ For individuals that are always lacking energy…in health/fitness and their personal life.
✅ For individuals that lack confidence in how they look, feel and perform.
✅ For ANYONE who is READY to take ACTION, improve their mindset and smash their health and fitness goals & want to be a part of a community with like minded people.
This program is not for…
❌ People just looking for a quick fix.
❌ People who aren’t willing to learn AND put the work in to achieve their dream result.
❌ People that are only looking for a training program and are not open to the whole process.
Just to remind you…you won’t have to be at your best and hitting your goals and diet 100% every single day and you won’t be expected to. There will be ups and downs but one thing we have within the community is support. As long as you’re patient, you keep turning up and you trust the process then your RESULTS will 100% show, I guarantee it!
If you want to be one of the next action takers in the 12 week program and guaranteeing a dramatic improvement in your life, by transforming your body and mindset then DM me the words “I’M IN” and I’ll send you all the details of how we can get started.
22/06/2022
This is by no means a definitive list.
But, it is a good place to start before embarking on a set diet regime, whether that is calorie tracking, “intermittent fasting” or just dropping down on portion sizes (I will never add cutting out food groups to this list).
I feel a list doesn’t really provide much help so let me explain point by point.
1. It’s a good idea to learn what is in the foods you eat…you should be at least a little curious about what goes in your mouth.
This doesn’t necessarily mean calories at this point but just identifying what is minimally processed and what is highly processed. Is it a carb, fat or protein….or a mix? Is it high in calories or low in calories. Is it high in nutrients or barely containing any nutrients.
And just be curious about it and take it as it is….don’t be judgy of it, don’t label it, just acknowledge it. Which brings me onto number 2.
2. Labelling food as; “Good” and “Bad” and any other term to this effect can damage your relationship with food which can have a detrimental effect on mental, physical and emotional health.
It has the ability to alter your behaviour around foods and social situations and it’s almost never that noticeable at first. If in doubt about a food/drink go back to point number one.
Building a good relationship with food means you can acknowledge the properties of a food and deciding if it aligns with your goal.
3. Keep it simple with your meals. A balanced plate would look like:
* 1-2 palm size servings of protein
* 1-2 fist size servings of veggies
* 1-2 cupped handfuls of carbs
* 1-2 thumb size serving of fat
Obviously this would be a starting point depending on gender, size and activity level….but its a starting point.
Aim for this simple method for the majority of your meals and don’t stress if balance shifts on the odd meal.
This is all just a starting point.
Once you get all of these points nailed then you can start looking towards a more individualised dietary regime if needed.
21/06/2022
It was a great experience working with Danny and he was officially my first online client!
Saying he was a busy guy would be an understatement! Not only is he an extremely busy business owner but he also has a young family and when we started coaching, he was still studying for his Masters….he has since moved onto do study for a Phd.
It was for this reason that any coaching help he needed, had to fall in line with his lifestyle and had to be realistic in what he could do. This meant addressing his nutrition, his activity and his fitness regimen with as much simplicity and realistic instruction and expectation as possible.
A fantastic result for Danny followed over a 6 month period (which you can check out on my bio) and I can’t wait to continue to help you smash your goals in the future!
If you want help getting into incredible shape with a program that works around you then just message me the word ‘change’ and I can send you all the details you need for us to start working together.
16/06/2022
Ok, it’s more like 5.5 reasons but the question is…Do you prioritise your sleep?
In my experience of working with clients over the years, sleep is quite simply just way too far down on the priority list.
If however, you want to lose body fat, increase muscle, be less stressed, have more energy, improve your physical and mental performance and have better relationships…..then make sure you prioritise this first.
Yes, there will be situations where sleep will not be optimal or perfect but the drive every night should be to get a sufficient, minimum amount of hours and make sure these are as quality as possible!
It could lead to be the small percentage of difference that helps you to achieve your health, life and professional goals!
10/06/2022
I’ve had the pleasure of working with Carleton on two occasions in the past.
The first time was to get him into shape before a holiday to Vegas back in 2016. This aim was hugely important to him at that time as he wanted to feel comfortable and confident when he was both poolside and out and about.
We worked hard in our 1-2-1 training sessions and he focused heavily on his diet and keeping up activity outside of our sessions always with his goal and focus in mind. He managed to lose 7kg and 6cm off of his waist over a 6-week period which surpassed both of our expectations.
Our second time working together was early last year (2021) and Carleton’s life was significantly different from our first stint working together. By now he had two kids, a very busy job at the end of a long commute and all of our work was completely online and through one of the 6 week online challenges that I used to run. This time his aim was to not only lose body fat but ALSO to really focus on improving health markers and his drive and focus was more to make sure he was making healthier choices so he could be more active and enjoy more quality time with his wife and children.
Over this 6 weeks he dropped 7kg and 5cm from his waist plus a further 5cm from his hips and impressively this was all done from training at home with just dumbbells and a bench as well as negotiating his diet around family and a busy work life and making sure he kept activity higher than when he started.
On both occasions he implemented what he needed to in order to succeed but differing circumstances had to be considered and worked with in order for him to maintain his lifestyle to allow for long term success.
01/06/2022
Are you trying to get into shape, following a training and diet plan but feel anxious about falling off the wagon in social situations?
Well, there’s no reason to, here are 3 tips to help you out;
1)
Eat leaner for the other parts of your day.
If you know you’re going to indulging when you’re out, then opt for lower calorie meals throughout the day by eating from leaner protein sources, having a lower fat content and moderating your carb intake or reducing your portion sizes.
2)
If possible, find out where you’re going and choose the best meal and drink options that most closely align with your goal whilst still having a good time.
3)
Be aware that too much alcohol will throw you off and the possibility of over-consumption of calories can be huge, particularly if done regularly.
Opt for bottles over pints, order wine by the glass and go for low-calorie mixers.
Ideally, Aim to set a cap on the number of drinks you have.
If you do over-do it, don’t feel guilty or bad about yourself. One meal and a few drinks is not going to make a difference to your outcome, crack on as normal the next day.
Having a social life is crucial to good health but sometimes you may need to just be more conscious that you’re working towards certain goals such as looking good, feeling healthier and performing better and it’s a good idea to find a balance for the long term.
26/06/2022
22/06/2022
21/06/2022
16/06/2022
10/06/2022
01/06/2022