Tone & Sculpt Fitness

🙏🏽 Acknowledge, Accept, Address 🙏🏽


It’s been a minute since I’ve posted on this page, I’ve had a lot going on with some big changes being made like moving to London about 6 weeks ago now so I want to talk about that a little.


I’ve lived in Jersey for the past 28yrs and it’s great and I am very grateful to have been brought up in such a beautiful island. However, the past year I was waking up thinking ‘is this it’ which made me realise I have to do something about it.


So, what did I do? I decided to take the 3 A Steps (Acknowledge, Accept, Address).


I Acknowledged that I wasn’t feeling my happiest in Jersey anymore rather than push it to one side, Accepted the fact that I needed to do something about it then finally Address it, so I decided to take little steps to get me where I am today.


Basically keeping it as short as possible. What I’m trying to say is, rather than push your worries or thoughts to one side, address them because you never know what the outcome can lead to (like me being in London, experiencing new things and starting fresh). Life is short so do what you love, see the world, experience new things and do things that keep you moving forward with a smile on your face even when things get tough 🙃🙏🏽

🙏🏽 SMALL STEPS & PATIENCE 🙏🏽


Often we find it hard to stay patient with the process and this is any process you may be in, whether it be getting into shape, getting a new job, bettering yourself mentally basically anything in life.


The thing is, these small steps you take everyday like taking the time to read your book, applying for jobs, heading out for a walk, starting the gym… it goes on and on.


These small steps you are taking are leading to much bigger things and leading to your end goal whatever that may be but as I said these things don’t always happen over night it takes time and with this we need to learn how to stay patient.


It can be difficult at times and you may lose your way but that’s ok. Keep up the small steps, stay patient and most importantly trust the process don’t get disheartened by how long it takes just keep doing you and it will all fall into place 🙌🏼😌

🍳 BREAKFAST... YES OR NO? 🥣
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Here’s the thing when it comes to having breakfast, it all depends on the individual. There is no simple answer... if you want breakfast then great 👍🏼 have it. If breakfast makes you feel sick or you can’t eat as soon as you get up then don’t have it 🙅🏻‍♂️.
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Missing it or having it WILL NOT affect your weight loss goals. As long as you hit your daily calories and your macros then you should start seeing the results you desire. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
When it comes to nutrition it is all dependent on the individual. For example I tend to have breakfast every morning because I am hungry as soon as I wake up and it sets me up for the day but that doesn’t mean it is a must. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you decide not to have breakfast that does not mean you need to make up for it at your next meal, you can have a snack pre or post workout instead (just an example) and stick to your daily calorie goals, try spreading your meals throughout the day to keep you satisfied for longer. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Some of us function better on high carb or high fat or low carb so find out what suits you best because we are all very different in how we like to do things, I don’t believed there is a set way of doing things when it comes to nutrition (other than a calorie deficit, if weight loss is your goal) so experiment and find out what works best for YOU 🕺🏼💃🏽

🥣 Overnight Oats 🥣


Overnight Oats is such a simple and effective way to have your food on the go if you’re in a rush in the morning and never have time for breakfast before heading out.


Not only that but it literally takes 10 minutes of preparation and the flavours you can create are endless! Plus it tastes good 🤤


I’ve been trying to better prepare myself with my food lately because you just end up spending a fortune on food when it’s really not necessary just takes a little preparation.


This one I had this morning for example was simple, 50g Oats, 1 1/2 Tbsp of Skyr Yoghurt, 1tsp of Peanut Butter, Drizzle of Honey and 100/150ml of 1% Milk with some blueberries to top it off🫐


This took 10mins IF THAT to prepare to have in the morning and it tastes 🤌🏽🤌🏽. Healthy option also with 346cals, 10g fat, 46g carb & 13g protein 🥣 👏🏼


Give it a taste✌🏽

💭 LAST ONE 💭


Let me ask you something, this is something that got me thinking and helps put things into perspective.


What if it was your last one? This is related to anything, your last time speaking with your friend or loved one, your last training session, your last wave to catch, your last holiday, your last meal?


How would you then treat that last one? You would probably tell that person how much they mean to you right? Smash that workout as best as you can? Put your phone down and enjoy that meal that’s in front of you?


Of course you would. You would be living in the present knowing that right now is your moment to enjoy whatever it is that your are doing... that is how we should try and be at least once everyday or a few times a week. Treat whatever it may be as your last and watch how present you are and how much you enjoy whatever it may be you’re doing!


It’s so easy to get caught up in yesterday, tomorrow but we forget about right now. We are only human and this is completely normal, this isn’t me say that it isn’t but let’s look at Today more, trust me I’m the first to put my hands up and say I don’t do this enough but recognising it is the first step... now it’s time to be more present and enjoy TODAY ☀️ 🌞


Have an amazing weekend folks, hope it gets you thinking and thanks for reading✌🏽

📖 IT’S FINISHED 📚


As I’ve mentioned before, I’m not someone who has finished many books... I think I’ve finished 1 but now I can say I have finished 2 books 😌 I know it’s not a lot but for someone who doesn’t read it’s an accomplishment


It’s these little accomplishments that help us create growth and happiness in our life, doing the things we wanted to do but never did because of whatever reason.


This book is amazing & I honestly can’t recommend it enough, it’s interesting and also allows you to think about situations in your life that you could potentially change or simple just understand more. It helps you reflect, knowing that life is tough at times but you are okay and you are strong enough to get through it as long as you deal with what’s in front of you.


We all know happiness comes from within ourselves not from any outside source (these outside sources should simply add to our happiness not be what we need to be happy), you could have everything but it doesn’t mean you’re happy within.


Reading this book has helped me look back into past situations in my life and understand them better, it’s made me feel more grateful about what I have right now, not what I don’t have. It has been a great read for me mentally!


Self love really is the key to becoming happier, everything else adds happiness but working on having more self love is really where you find your self worth and what you truly want in your life. It’s not easy but small steps add up to bigger ones, just like me finishing this book 📚 HAVE A GREAT SUNDAY 😌🌞💙

🧠 MINDSET 🧠
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Today i wanted to do a little post about mindset and how it can impact your life and training. As much as I love my job as a personal coach i can’t help but get frustrated about what the industry can portray at times. You still see the ‘influencers’ selling fit tea and fat burners with their shirts off telling you that’s how you get into shape 🤦🏻‍♂️🤯
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Also, not having abs or a dead flat stomach does not mean you’re not fit or in shape so try not to be so hard on yourself and bring your energy down... IT’S OKAY, you are working on the best you and you’ll get there 😊
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1 thing to remember is we all are very different and have very different lifestyles so trying to compare or be like someone else just isn’t going to work. Find what suits your lifestyle and work around that, Keep your training and diet simple to start with in order for you to get into a routine because trying to change everything at once just isn’t going to work. Small changes each week will make a huge difference in the long run and most importantly allow us to sustain them.
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STOP 🛑 LOOKING AT QUICK FIXES ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
START ✅ LOOKING AT HOW YOU CAN MAKE THINGS WORK TO SUIT YOU ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Results will come, it just requires consistency. Train hard and eat smart. If you’re looking at losing body fat then get yourself in a calorie deficit, move more and seek guidance if you feel it’s needed (meaning contact me for training 😜).
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Most importantly just be kinder to yourself and enjoy the journey you are on and try to stop focusing on the way things are now and look at what you can do to change that.
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KEEP SMILING PEOPLE & STAY POSITIVE 😀😀

🏋🏽‍♀️ RESISTANCE TRAINING 🏋🏽‍♀️

Resistance training not in your programme? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are 5 reasons why they should be!
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Swipe Right ➡️➡️➡️
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These are just a small amount of benefits and reasons to start resistance training. As a coach who specialises in this area (S&C) I have seen amazing results from this. Not just physical but mentally also. Especially in my female clients as there is a misunderstanding that weight training will make woman ‘big’ or’ too muscular’ NOPE 👎🏼 not the case. Resistance training is meant for everyone of all ages, fitness levels and s*x 🏋🏽‍♀️ 🏋🏼‍♂️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don’t be afraid, get in touch if this is something you are interested in and any questions you have, fire away.
resistancebands

👀 Insta vs. Reality 👀


How many of us look through Instagram, see fitness models and think... wish I looked like that then start to look at yourself and think you look like 💩? I know I have 🙋🏽‍♂️


Thing is, often what we see is never reality. It’s posed pictures to look good on Instagram because who wants to post a relaxed, average picture of themselves 🤷🏻‍♂️


Take my picture for example. On the left I’m completely relaxed and on the right I’m tensed and posed.


You can see how my stomach looks different. When relaxed it sticks out more and has less definition and in the right when tensed and posed they pop more and my stomach is flatter.


Thing is, 95% of the time my stomach looks like it does on the left and THIS IS COMPLETELY NORMAL... some days I feel leaner than others, some days I’m very bloated and some days I just feel like 💩!


Don’t let what you see on Instagram affect how you see yourself in the mirror, focus on your journey, your goals and always remember when you see these posts on social media that it’s REEL LIFE NOT REAL LIFE ☺️ have a blessed, happy day 🙏🏽

👀 Judgment 👀


I know seeing this picture your initial thought may be... ‘topless again 🙄, he loves himself’


Judgement is completely normal and is natural, you see something or someone and we automatically say something in our head about what we see, like this picture ☝🏼it doesn’t make us bad people.


However, the only time judgment isn’t fair is when you create a perception of someone by what you see or have heard without actually finding out for yourself.


I’m a confident guy for sure, I wouldn’t post this picture if I wasn’t but I still have insecurities just like everyone else. I know I’m not arrogant, full of myself etc but I can still let people’s perception or judgment of me affect me mentally... we are only human.


Training is so much more than what you look like on the outside, yes looking good helps you feel good but it’s not everything. We still also have to look after our mental health just as much as our physical & DO IT FOR YOU NOT OTHERS 🤗


Just remember you can’t please everyone it’s impossible, not everyone is going to like you, people will judge you and that’s okay. All we can do is our best. Be kind, open minded and try not to allow your initial judgment to define someone until you find out for yourself ☀️🙂

🌊 BEING PRESENT 🦢


I know some people may read some of this stuff and roll their eyes but that’s okay I’m not trying to be all spiritual etc I’m just finding my own pathways to my own happiness and peace ☮️


How many of us can say that we are present or make an effort to be present? If you really think about it including myself it’s not very often & the sad thing is that most of the time we don’t know we are in the moment until the moment has left us 🤷🏻‍♂️ it’s life, but we can still make an effort to enjoy it more and be present!


Being present is a form of meditation so it takes some work but I try to do this as often as possible when I’m alone. It could be as simple as after a walk I sit and listen to nature or if I am by the sea I listen to the waves crashing.


People often make the mistake that meditation is thinking about nothing but that’s not the case, it’s allow your thoughts to flow through and still be at peace but your focus point is the sound of the waves etc... that’s being present!


Simple things like when we eat dinner, put your phone down and taste, enjoy the food you currently have in front of you because so often we eat and don’t really sit and taste our food it’s more just a routine.


Give it a try this week at least once, be present just sit and have a focus point whether that be waves, birds singing, a fan in your room whatever it may be - try it and watch how your mindset can shift to a calmer state ☮️👌🏽 Happy Sunday ☺️

📖 READING 📖


I’m going to be honest... I’ve always liked the idea of sitting and reading a book, everyone I see do so just seems so peaceful and invested in what they are reading!


However in the past I’ve picked up a book, started reading then just stopped... until now!


I realised I was just picking the wrong books to read, I like talking a lot about mental health, wellness and just being the best version of myself so I looked into books about self growth, positivity etc.


Since doing this I’ve actually finished a book for once but most importantly I’m invested and interested in what I am reading! Whether it be self help books, biographies, fiction or whatever else, reading is something that we should all give a go.


Like I said I didn’t like reading at all until recently but picking the right genre that sparks an interest has really helped on my personal development and it’s a way of escaping and being present, in the moment.


Also this book in on 👆 Good Vibes... great book so far - 100% recommend 🤓🤙🏽 HAPPY SATURDAY ☀️