Coach Cooke Training

If you’ve been following me for long enough you’ll know I hate the word “motivation”

Naturally in my line of work I speak to lots of people on a daily basis and the most common comment to rear its ugly head is “I’m just lacking motivation” or “I need someone for motivation”

Question time ❓

How many of you hate your job or have worked a job you hate? 🙋🏻‍♂️

Imagine telling your boss that you’re not coming into work today because you’re lacking motivation. Don’t get me wrong we’ve all pulled the occasional sicky from time to time but you get my point right?

What gets you to work when you’re lacking “motivation”?
Probably the fact you’re going to get paid at the end of the month meaning you can pay your bills and hopefully have some left over to enjoy yourself with right?

Fact of the matter is you go to work every day even when you’re lacking motivation because of the result at the end of the month

Motivation isn’t an issue here even when you’re doing something you don’t necessarily want to do right?

Lightbulb moment right here I hope 🧠 💡

If we only did things when we were motivated the chances are we wouldn’t do alot at all

Stop relying on motivation to get yourself to the gym

Fall in love with the idea that you’re going to feel almost instantly better for going and not letting external factors or emotions interfere with your progress

The moment you understand that motivation has nothing to do with physical development will be the moment you become the best version of yourself

Momentum momentum momentum

Build momentum

And also stop being a bitch

Sorry not sorry 🤷🏻‍♂️

Big love to the Sunday squad that all smashed their sessions and are all progressing week on week.

Thank you for an incredibly enjoyable final Sunday before my big day.

Appreciate you all 🥊

Proud coach.

Smart Swaps Part 2️⃣

I think swapping foods you already consume for lower calorie options is a really good place to start when trying to lose weight.

Don’t get me wrong knowing how much protein you need and how many calories you can consume whilst being in a caloric deficit to elicit fat loss are the keys to success but the “Smart Swaps” idea can provide a solid foundation.

Can’t build a house without solid foundations right?

In these particular slides we go through cooking oils, condiments and drinks that people forget to account for when tracking their calories.

Part 3️⃣ coming soon 🔜

If you’re lucky to have a job you love it’ll never feel like work ❤️ (even if you have to coach blues fans 🤢 lolz)

Some of the amazing feedback from two clients that were both suffering from chronic lower back pains and now feeling better than ever!

Don’t take movement for granted. It can easily be taken away from you at anytime.

10 smart swaps to help you save calories and get into shape this summer ☀️

You don’t have to give up everything you enjoy in order to lose body fat ‼️

One of the very best ways to save calories is just swapping out items you eat for low calorie alternatives.

Save this post 📱

More smart swaps on the way

When I hold my consultations for online coaching there’s always one thing in common from one person to the next and that’s a diet severely lacking in protein.

Check the slides out for why protein isn’t just great for muscle growth & repair but how it’s beneficial in a fat loss phase.

Online Coaching?? 🤔

A chance to work with me from absolutely anywhere in the world via your phone📱

⭐️ Fully tailored training & nutritional plans
⭐️ WhatsApp support & guidance
⭐️ Weekly Check In service
⭐️ Ebooks & learning material’s throughout

Drop me a message or fill out the contact form for more info 📥

I can’t stress how important it is having your nutrition in order first before thinking about supplementation.

Here’s a couple slides of some of my favourite supplements and how they can help you in becoming a fitter, healthier stronger version of yourself.

Before you take any supplements please read the directions for use on the back and if you’re still not sure speak to a qualified & insured fitness professional.

💊📈

The best approach to nutrition will always be the plan that:

A. Gets you the desired outcome
B. Is a plan or approach that you can adhere to

No doubt you’ll be flicking through social media and it’s filled with largely contradictory information or “professionals” telling you there’s only one way to lose weight and it’s for these reasons I always say social media has been a blessing and a curse for fitness.

Social media makes trying to get healthy really difficult for the less educated individual as there’s just so many different opinions meaning you end up just trying to consume different information leaving you largely confused by what’s the best approach.

The best approach will always be the approach you can actually stick to.

High carb, low carb, keto, intermittent fasting aka skipping a meal it just really doesn’t matter if you’re getting the results you’re hoping for.

For everyone I work with I like to adopt a 80/20 approach. 80% of the food is more single ingredient, nutrient dense foods and 20% is more of the foods that would probably be deemed as “unhealthy”.

The 20% of foods look like a lot of the snack ideas attached to the post above.

You don’t have to cut absolutely everything out of your diet to lose weight.

I’ll again end it with my opening statement.

The best approach to nutrition will be the approach that gets you the result and that’s something you can adhere to.

Happy Friday everyone 🚀

‼️Online Coaching Spots available to get you beach body ready‼️

DROP ME A DM FOR MORE INFO ℹ️

There’s never going to be the perfect time to start anything and whilst we’re on the subject of perfect we all know that perfect doesn’t exist.

The longer you wait to start the less likely it is you’ll ever begin and you’ll just end up even further away from where it is you want to be.

“When is the right time to start going to the gym?” The exact moment the thought enters your mind.

Strike whilst the iron is hot.

Don’t wait a second longer.

⏳

Life is short.

Your time on this earth is precious.

Get out of the sh*tty relationship that offers nothing of any value to you.

Quit the job that you can’t stand.

Sign up to the gym and finally start exercising to improve not only how you look but improve your mental health.

You have “mates” that only message you when they wanna get on it? Run a mile.

Start putting what yourself and what you need first.

“There are no limits to what you can achieve with your life, except the limits you accept within your mind”

- Coach Cooke

I don’t recognise the boy on the right.
I was heavily dependent on alcohol and dabbling with the occasional recreational to get me through losing my old man & grandad in a matter of weeks. Thankfully I came out the other end, in one peace and here to tell the tale.

One thing I recognised that life was for living & after getting away from my demons I began to feel alive. Man I’ve never felt more alive and thankful for life’s blessings.

Change your life!

Quit that job you hate

Walk away from your toxic relationship

Put down the booze

Stop taking drugs

You’re are capable of the most amazing things but it starts with you. Nobody else can do it for you. Nobody is coming to save you.

And if anything in the media is actually true and the retirement age does rise to 72 then we might as well start living right?

💀 (how old I’ll be when I can claim my state pension)

Lighter, brighter, sunnier days are right around the corner

I know a lot of the you suffer badly with your mental health during these dark winter months (more people suffering with seasonal depression disorders then we think)

Hang on in there

Lighter, brighter, sunnier days are right around the corner

🌺 ☀️

You’re not lazy.

You’re working long hours to keep the electric on for your family and a roof over your head.

How can you possibly be lazy when you’re doing all what you’re doing to survive in a world where the general cost to exist is at an all time high?

Taking care of yourself isn’t at the forefront of your mind but it most certainly should be. Taking care of your loved ones comes as a direct by product of taking care of yourself believe it or not.

You can’t go to work or chase after the kids with poor health right? The one thing I want you to take away from this is understanding that you’re important.

Do the best you can with the time, choices & resources you have and if you have people around you calling you lazy because you don’t go to the gym then a swift throat punch normally does the trick.. don’t go doing that but you get what I mean ha!

HEALTH IS (you know the saying already)

💰

(featuring a teacher, family man & positive role model to his child)

𝑪𝑳𝑬𝑰𝑵𝑻 𝑻𝑬𝑺𝑻𝑰𝑴𝑶𝑵𝒀: 𝑮𝑬𝑶𝑹𝑮𝑬

“I’d recommend Nath to anyone when it comes to coaching. My biggest issue was accountability and Nath took that problem away immediately setting achievable and realistic goals. Physically look better than I’ve ever looked and feel better mentally too. Some of the best money I ever spent”

Accountability ✅
Realistic approach ✅
Improved mindset ✅

Summer is 5-6 months away and if you want to feel your best then the work has to start now

Is it easy? No

Will it require sacrifice? Yes

Can you achieve results like George? With me anything is possible 💫

My online coaching program is just what you need:

• A Realistic training & nutrition plan
• Weekly check in service
• 24/7 WhatsApp support 📱
• E-books and learning materials 📖

To get yourself locked in with one of the very best mentors, coaches & friend you could ask for message me right away for your FREE discovery call 📞

I can’t wait to here from you 🤙🏻

Stop searching for motivation

Motivation comes and goes

If we only did things when we were motivated then the chances are we wouldn’t do alot would we?

What you’re lacking is discipline. The great once said “discipline is doing what you hate to do, but nonetheless doing it like you love it”

Discipline > motivation

🗣️

Nothing changes unless you do

🔮

Content by: .d 📱
Gym: The Mecca 🕋

I get it “new year, new me” right?

January is a mother f****r of a month

You have it drilled into your mind that everything has to change within this month

EVERYTHING has to change so you dive into the most grim “diet” that you can think of (generally zero carb or intermittent fasting a.k.a skipping a meal)

You’re gonna SSSSMMMAASSSHHH the gym!!

Because your favourite sh*tfluencer trains 6 days a week you dive into their routine in the hope you’ll look just like them

You know I’m talking sense don’t you?

You know what the quickest way to burn yourself out is? Overtraining and under eating

Small changes that become life long habits are what you need

Not a quick fix

Attack January with purpose but also an understanding of what your realistic capabilities are

🧠

Well the 1st of January is here and no doubt
many of you will have ambitions to get into the gym & lose weight

In my over a decade long career within fitness, health & wellbeing I’d say over 75% of people that start in January all make the same mistake

Can you guess the answer??

They’re generally not realistic with what they’re capable of doing

Nath how miserable! How negative…

Listen I want everyone to win. I want you all to get life changing, life altering and more importantly long lasting results but we need realism

If you’re someone that hasn’t been active in a number of years then surely a highly elaborate 5 day training plan might be a stretch too far?

Training on consecutive days? Could possibly be a little too much to begin with

The same applies to nutrition and so on

Be realistic

Don’t be in a rush to get to the finish line

🏁

Online client George’s 6 month transformation

A fixed meal plan with wriggle room to enjoy drinks and meals out with friends in moderation

A 4 day lifting plan alongside low intensity cardio equalled a massive transformation not just physically but mentally

Very proud of the dedication from George and also being hugely coachable which is incredibly important

Want to be Coached By Cooke?

Drop me a DM for a FREE consultation

Let’s make 2024 your year

#2024

I’d love to say I’ve come up with the hidden secret that’s yet to be uncovered but in all honesty it comes down to one equation ⬇️

Consistency over time = results 🎯

Sticking to a plan & having contingency plans for the weekends are vitally important

It’s actually a really monotonous process of doing the same things over and over again but thats what’s needed to get the result

IF YOU’RE FED UP OF NOT GETTING RESULTS AND ARE SICK TO DEATH OF TRYING EVERY SH*TTY DIET THEN MESSAGE ME RIGHT NOW ❗️

(Difference between the two pictures is 5kg)

WHAT ARE YOU WAITING FOR⁉️

DM one of the cities best to start right away 📥

Starting your own business can be incredibly daunting and stressful

9 months ago I made a decision to back myself and go it alone in the hope to feel more fulfilled and to deliver i higher quality service

I now work with people all over the country through my very own coaching app and have in person clients that I work with covering the entire city

I could never imagine the shy teenager that recived his first York adjustable barbell/dumbbell set from Northfield’s Argos at the age of 16 would be here doing this

To many what I’m doing might not seem like much but to me this is my life and all I’ve ever wanted to do. I’m literally living my dream and I just wanted to give all my team a huge shoutout and thank you for believing in me

Fact is there’s many incredible coaches but it’s me you chose to work with and that means the world to me so from bottom of my heart thank you

This December marks 11 years in the industry and I feel like I’m just getting started. Fresh, ready and raring to go

Lets keep on growing and supporting each other in our quest into being the very best version of ourselves

Back yourself and never ever give up

I’ll see you at the top 🗻

If you see your health as an expense and not as an investment then you’ll continue to go around in circles only to be back at square one

Many people will quit their £25 a month gym membership to “save money”

Even more will enquire about coaching and say it’s “too expensive” but are absolutely fine with blowing their money on things that are detrimental to their health

Either way invest in your health

You only get one body

Invest in your gym membership

Invest in a coach

Your body will be around a lot longer than that expensive handbag

Invest in yourself

The difference between the two pictures is around 3-4kg

The bigger difference is something you don’t see. The biggest change in any transformation is mindset.

It’s getting things done even when you’re “busy”.

It’s learning to work around the different portions of your menstrual cycle to get the best out of your training and nutrition but also understanding it’s ok not to feel your best the entire time and doing the best you can dependant of the situation.

More then anything it’s learning that this isn’t a temporary fix and once you achieve whatever it is you desire it’s even more important to keep at it. This isn’t a book that you’ve read once and in your mind you’ve completed it.

This is a lifestyle. It’s forever

Wanna learn more? Drop me a DM with the word TRANSFORMATION to get more information

I hope you’re all are crushing your goals and doing the best you can 🙏🏻

- Coach Cooke