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Decent weekend up in Edinburgh 🏴󠁧󠁢󠁳󠁣󠁴󠁿

Turning the legs over and seeing the city… despite all the hills!?

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You can go hard for a week, maybe two…

It’s only really the second week of January, so you’re probably still riding that New Year wave of motivation

But pretty soon that’s going to run out

What then?

What do you do when the novelty wears off and the reality hits that to see results, you have to keep showing up at the gym every week, prepping meals and sticking to your diet?

For most people, that’s when they ‘fall off the wagon’ and their health and fitness plans for the year get paused until the next year…

This is why it’s not a training programme, or diet plan that you need…

It’s a plan of action that you need

A training programme that fits in around your work and family life; one that you enjoy doing and you can see it’s making you stronger and fitter, rather than just making you sweaty and out of breath

Simple habits to build that allow you to have control of your diet; easy meals to prep that taste good, fill you up, control calories and that the whole family will eat…

One that allows you to enjoy a few drinks with your mates, or a take out with the kids, rather than relying on willpower to keep you from falling off track every weekend

If you’re ready to start building a lifestyle that improves your health, fitness and gets you looking in great shape as well, without having to follow some hardcore, restrictive plan

Drop me a DM and let’s have a chat about how this might look for you

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2025 over and out

Here’s to 2026 🍻

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It’s that weird time when Christmas Day and Boxing Day have been and gone, you don’t really know what day it is, until New Year’s Eve arrives…

Whilst you’re working your way through the last of the Christmas Day left overs, you can still make some nutritious food choices…

Despite not being ‘perfect’ with your diet and still enjoying a few beers whilst catching up with family and friends, it’s still worthwhile spending an hour to get in the gym, lift some weight and get your heart rate up

It’s not about getting in the gym to burn off some cals and punish yourself for the indulgence of the last few days

It’s about NOT seeing things as a binary ‘on it’ or ‘off it’ scenario, with your diet and training

It’s about keeping the good habits going, even at times when you can’t be ‘perfect’

If you’re ready to get a head start on the new year health kick, drop me a DM and let’s have a chat

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Running towards Christmas like…

I said it recently that there’s two types of people at this time of year…

Those that use Christmas as an excuse to sack off the gym and eat and drink whatever they want for the month

And those that understand that their training is about more than just their body shape and fat loss

It’s easy to feel like December is going to be too hard to train around work, socials, family commitments etc…

That with all the Christmas drinks, mince pies and pigs in blankets, that you won’t be able to lose weight…

So what’s the point?

Well, first off, fat loss and body shape are probably list of the benefits of training

December is likely to be hectic, so having some time for you to switch off, get a sweat on and blow off some steam is pretty important and going to help you deal with the Christmas chaos

You’re going to eat the mince pies, the pigs in blankets, the chocolates and drink all the booze, it’s part of Christmas…

Training is going to help to mitigate this from a metabolic perspective, it’ll give you a use for some of that excess energy (calories) and help regulate your blood sugar

It’s going to help you stay in good habits… sure you might not be able to hit all your sessions each week; work, Christmas do’s, having to juggle your diary around the kids nativity play etc… might mean some sessions get missed, but that doesn’t mean it’s not worth training at all and you should just bin the whole month off

And you’ll thank yourself come January that you didn’t just cancel the whole month, when you’re not feeling sluggish, low on energy and feeling like you’re starting again from scratch

If you want to stay consistent through the festive period and hit the ground running in January, drop me a DM and lets have a chat

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Seeing PT’s offering Black Friday deals on their sessions like 🤯

I really don’t get it

For me, it’s not just about selling sessions…

Sure people are paying for my time when they’re in the gym with me, but PT is about so much more than that

You’re getting all the years of experience in the field… and I’m a proper old man in PT-years!?

All the time and money I’ve spent on courses, mentoring and learning that have allowed me to improve what I do so much over the years and allow me to help clients in much more efficient, specific and individual ways…

And help them to see and feel better results

It’s a service, it’s about helping people OUTSIDE of just their time in the gym and doing that in ways that work for each individual

I also value my clients, some of whom I’ve trained almost as long as I’ve been a PT. I value their loyalty, so discounting what I do just to get new clients in through the door doesn’t sit right with me

And to get the best results with clients, it involves a certain amount of effort on their part…

They’ll have to prep meals at home on their own,
Go to the gym and train on their own, around our sessions,
Get their steps in and bye active outside of the gym,
They’ll have to track what their eating and drinking,
And sometimes they’ll have to say ‘no’ to things like being asked if they want a packet of crisps, or to skip the gym and go for a few beers…!?

And that stuff is easier to do if they have some skin in the game and are paying what something is worth, rather than looking for the cheaper option

Which is why you won’t see me doing discounts or Black Friday deals

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Awesome morning with the team, taking on the Wilmslow Festive 10k

I love days like today; seeing some PB’s get ticked off, having a laugh and having something to get out for on a cold, crisp Sunday morning

Pacing Rick to a big PB and seeing come in bang on 60mins, in her first 10k, were a couple of personal highlights

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I got sent this article the other day, in response to a picture of baked beans in pictures of my breakfast on my stories…

If you’ve not read the story, Chris Van Tullekan used baked beans, brown bread, fish fingers and Coco Pops as examples of ultra processed foods that are branded as ‘healthy’ and should be taxed by the government

Yep, you read that right… he reckons brown bread and baked beans are causing obesity 🤦🏻‍♂️

Unfortunately its more complicated than simply labelling foods as ‘healthy’ or ‘unhealthy’ with no context of how they fit into a diet as a whole

Let’s take baked beans for example….

Yes they’re a processed foods, however half a can contains 10g of protein and 8g of fibre, for less than 170kcals

Only 4% of people meet the recommended daily intake of 30g of fibre

So something like poached eggs and baked beans on a slice of brown toast would be an easy, nutritious meal, with a decent helping of protein, good sources of fats and about 10g fibre (roughly a third of someone’s required daily intake)

Yet here we have an ‘expert’ vilifying that and potentially making it harder to make good food choices

I’m not saying UPF’s are all ‘healthy’, because no one is saying cakes, cookies, crisps and take outs are healthy…

One salad in a diet full of junk food isn’t healthy…

So neither is a bit of processed food in a diet that’s mostly whole foods

If you need help cutting through the misinformation and making your diet simple and part of your lifestyle, drop me a DM

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There’s two types of people right now…

Those that say “screw it, it’s almost Christmas, I’ll start properly in January”

And those that will start/keep training through November and December…

The first group see gaining weight, losing fitness and feeling sluggish as a symptom of the time of year and because of all the Christmas socials

The second group see training as a part of their lifestyle, that helps them to mitigate all the social occasions through December and the festive period, allow them to feel good, maintain their energy levels and enjoy the festivities guilt-free…

Then when January does arrive, the first group will likely have a harder time hauling themselves back on to the wagon; undoing the bad habits they’ve slipped into, trying to summon the energy to get in the gym and be not feel horrendous after just doing their warm up!?

The second group will already have a head start, their energy levels wont be through the floor, they’ll already have some good habits in place and won’t feel like they have to overhaul their lifestyle

Which group do you want to be in?

If you want to be in that second group and want to be in a place to hit the ground running in the new year, then drop me a DM and lets have a chat

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