NxLifestyle

Week Snapshot 📸

Another one chalked off…

- Big shoutout to the team I get to spend my working days alongside, you make this job 10 x better
- Shoutout to the boys for their London marathon efforts
- Jungle’s new album is a vibe
- I’m loving how much I am enjoying reading and developing as a coach at the moment, the educational piece is something I’m going to continue putting out
- ‘Steal Like An Artist’ this book gave me a lot of inspiration and is definitely a must read for anyone wanting to be creative
- Lol a little throwback to me at the end when I ran the London Marathon

New week people, go get it!

Unveiling some insights into the power of behaviour change 👆🏻

Have you ever felt like your not quite on the right path?

I’ve been there myself, transitioning from a career as a plumber to becoming a personal trainer. It’s been a bit of a journey, but I thought it would be nice to share some insights into some of the work I am doing at the moment for my clients.

I used to imagine what it would be like to change lanes and start something new, whether that is a career change or a lifestyle change.

My BIG tip… just start.

Just make your first step.

It doesn’t matter how insignificant you think it might be.

Trust me.

You just need to start and you will be amazed at how far you can go.

4 years ago, I quit my job as a plumber.

I also quit 1 and a half years into my advanced plumbing qualification.

Fast forward to today and I am full time in a career I love with energy to burn!

Make your first step and if you need any advice in regards to your health and fitness, just reach out!

Wondering why you might feel the urge to snack and/or crave certain foods 🤔

When we don’t catch enough 💤 our body cranks up the ‘I’m hungry’ hormone (ghrelin) and dials down the ‘I’m full’ hormone (leptin).

Making us crave those potentially unwanted snacks.

Plus, our brain pushes us towards those comforting, high-calorie treats.

More than just not feeling like you have a lot of energy.

Cutting back on sleep can seriously confuse our appetite.

Swipe to find out how getting enough sleep can help support you in your weight loss journey!

Get better sleep 💤

Lose more weight 😁

Wondering why you might feel the urge to snack and/or crave certain foods 🤔

When we don’t catch enough Z’s, our body cranks up the ‘I’m hungry’ hormone (ghrelin) and dials down the ‘I’m full’ hormone (leptin).

Making us crave those potentially unwanted snacks.

Plus, our brain pushes us towards those comforting, high-calorie treats.

More than just not feeling like you have a lot of energy.

Cutting back on sleep can seriously confuse our appetite.

Swipe to find out how getting enough sleep can help support you in your weight loss journey!

Get better sleep 💤

Lose more weight 😁

Progress Alert🌟

A huge round of applause to for her incredible dedication and hard work in her training journey over the last few months!

Having had the privilege to support Zoe for about 3 years, it’s been truly inspiring to witness her transformation from our initial lockdown zoom sessions to where she is today.

And not to forget celebrating a significant milestone—completing her first CrossFit open at 🏋️‍♀️

Zoe, you’ve achieved so much growth in the past few years, and I’m so excited to see what’s up next!

If you are in need of any help or advice just drop me a DM with LAUNCH and I’d be happy to help you out!

“To adopt something new, one must learn to set aside something old.”


I understand the need to evolve and redefine my current identity to achieve my aspirations, which, at this moment, is to become a fitness educator.

I want to give to you guys the knowledge I have and will continue to learn so you can develop and grow in your own health and fitness journey.

My new identity has these statements in mind:

I love learning.
I love educating.
I love helping.
I love planning content.
I love being creative.

Consider these principles for yourself:
1. Identify WHY your goal is significant to you.
2. Understand WHAT actions you must consistently do to work toward your goal.
3. Detail WHO you need to evolve into to turn this ambition into reality, rather than a fantasy.

PS You’re going to get s**t wrong. Look silly. Have people laugh or take the p**s. F**k em. You know why you’re doing it.

“Overall, it’s really well structured!”

Happy to be hearing these words from one of the new members of NxLifestyle!

Mayur has settled in well and we’re stepping into phase two now where we will be narrowing in on his first few hurdles, which are:

Energy Increase⚡️
&
Movement Development 🏋🏻‍♂️ 🏃🏻

Looking forward to next week’s ‘LFG Momentum Session’ where we will be mapping out the next 12 weeks 🚀

My 5 Top Tips for Upgrading Your Nutrition 💪🍏

1. Increase Protein 🥩
- This has to be the single most important one for me, it’s a way of organising your nutrition so that you can think about adding something in vs taking something out. The reason why, is because protein is the most satiating food (the food that makes us feel the fullest). So, by prioritising protein, you can almost sort out some of the other areas (overeating, snacking, feeling hungry, fatigued, tired, recovery).

2. Eat More Whole Foods 🌱
- Simple but challenging at times BUT there is a solution here, I have given an example in the picture above but use a system like the one shown, think about ‘upgrading’ your foods up the continuum of heavily processed to less processed.

3. Review Your Environments 🏠
- I know it sounds silly but think about it. Let’s take your kitchen for example, or my kitchen for a better example, around Christmas there are always Lindt chocolates and I eat them because they are there. However, do I think about eating Lindt chocolates when they are not there… nope. Audit your environments and perhaps start with your kitchen, get rid of the s**t that isn’t serving your long-term goals. 

4. Movement Matters (NEAT) 🚶‍♂️
- Small changes in your daily movement go a long way. Take my dad for example, at the start of the year he decided he wanted to start losing weight, he wasn’t ready for the gym but thought he would start walking. He was averaging around 15,000 steps a day and he is also in a sedentary job BUT doing this over the first 3 months of the year and he’s down well over a stone. Shout out Mike! 

5. Quality Sleep & Stress Management 😴
- Your foundation to everything else - Sleep. I can’t stress enough how important it is to get your sleep in check, there are many things to talk about but a simple one is are you getting between 7-9 of ‘good quality’ sleep. If not, then I would suggest thinking about creating a bedtime routine where you start to wind down before bed.

Quick fire points today team and I hope these have at least sparked a little fire for you guys to start to make steps in the right direction!

“I feel like my mindset has completely shifted.”

Now, hearing these words for one of the new members coming into NxLifestyle is 10/10!

I can’t thank Hannah enough for being a pretty perfect client in the early stages.

She’s been energetic, patient and has settled to a point where we can now branch out into the next key area…

And I can’t wait 🚀

If you’re feeling lost, confused or overwhelmed in your own fitness journey then drop me a DM. 

I would honestly love to help you out!

Happy ‘Sunday Runday’ 🏃🏻

"Tom, work was mental today, I didn't stick to the plan."
Or
“Lunch didn't quite cut it today, I didn’t prep anything, so I had to settle for a meal deal.”

These scenarios? Familiar territory with a lot of my clients and myself when I first started out.

We've all been there, caught up with just ‘life’ stuff and then feeling that chaos seep into our eating habits.

It's a slippery slope, one that I've navigated myself and helped my clients to overcome.

The biggest realisation here is that without careful time management, it's all too easy to fall back into old patterns.

At NxLifestyle, we're all about empowerment, guiding you toward reclaiming control.

Enter: Purposeful Nutrition💪🏻

I work with my clients to reshape their narrative, guiding them towards a more intentional way of living.

Imagine this: waking up refreshed, fuelled, and ready to tackle the day head-on, versus feeling groggy, rushed, and reliant on quick fixes to get through. It's a transformation that is a no-brainer.

So, how do we get there? Here's a glimpse into my approach:

1️⃣ Awareness: Let's tune into your eating habits, recognising when you're eating out of habit or emotion, rather than true hunger.

2️⃣ Structure: We'll establish a framework for your days and weeks, from grocery shopping routines to meal prep schedules, ensuring your set up for success.

3️⃣ Plan: It's all about intentional meal planning, crafting balanced meals that fuel your body and align with your goals.

4️⃣ Celebrate Progress, Not Perfection: Embrace each step forward, even if there are hiccups along the way. Progress is progress and the only way to create any form of change is through action. So, we just need to start and now your next step.

Drop a 🥑 in the comments if you're ready to shift from chaotic eating to purposeful nutrition!

Use this simple tool to start losing weight now!

Here is a simple example of how my client is getting herself into a great position to:
START LOSING WEIGHT🎯
& SEEING WINS🥇

Goal: Lose body fat to fit into her old clothes by spring
Skill: Eat well consistently 🗓️
Practice: Prep her meals 🍽️
Daily Action: Make Breakfast/Lunch to take to work with her ✅

1. We spoke about what she needed HELP with
2. What she needed from me

She knew ‘how’ to cook
She knew ‘what’ to cook

She didn't know ‘WHEN’ to cook >>> *💡* Food prep as a focus for us to work on...

The process we went through:
1️⃣Schedule breakdown
2️⃣Input into a calendar
3️⃣Note down 'WHEN' she had time to prep
4️⃣Set alarms into phone for reminders (both me and her, that way I could check in to see how she was getting on)

Me - "Food prepared?"

Client - "Yep. All done in the fridge 🙌🏻🙌🏻!"

Drop a 'like/comment' if you found this useful!

Here's A New Way Of Thinking To Create Unstoppable Momentum With Your Weight Loss... 🚀

To start with...Motivation is Unreliable ❌

It comes and goes

You need to think less about Motivation and more about... ACTION 💥

The more you act

The more feedback you get

The more this creates MOMENTUM 📈

Which means... The more 'MOTIVATED' you will become

To create more MOMENTUM, you need to have the right:
- Skill
- Practice
- & Daily routine to help yourself take ACTION.

You can rely more on your 'WISE' thinking and planning

And less on the 'IN-THE-MOMENT' decisions

Cue >>> 'Skill - Practice - Daily Routine'

For example:
You want to lose weight, let's say 5kg. A way of thinking or going about it might be as follows:

1️⃣A skill I need to learn is - Eat more nutrients
2️⃣A practice might be - Eat more protein
3️⃣A daily routine might be - Eat 'X' palms of protein everyday

Or

You want more energy at the start of your day
1️⃣A skill I need to learn is - Get more sleep
2️⃣A practice might be - Set a sleep bedtime/target
3️⃣A daily routine might be - Determine when you need to go to bed to get the required amount of sleep

Drop a 'like' or 'comment' if the 'Skill - Practice - Daily Routine' structure helps!

Or hit ‘SAVE’ 👈🏻