Trayn Method

2024 is going to be another top year for s**tfluencers

If you follow people that stupid and manipulative , unfollow them asap before they drag you into their s**t pit.

**tfluencer

Why I use a phased approach?

Well…if you chase two rabbits, you catch neither.

How does that apply to you?

If you’re trying to do two things at once, you’ll probably achieve neither.

And if you do, it won’t be that great.

This is a common mistake.

Examples like 👇🏼

> Trying to lose body fat while trying to grow your bum.

> Trying to build as much muscle as possible while training for a marathon

They’re working against each other.

So this is why I use a phased approach at Trayn Method.

ONE main focus for each phase.

This means my clients absolutely smash their goal and get insane results like above.

A applying different phases for different goals and different people.

I have many tools in the box, knowing which ones to use and when is where coaching comes in.

If you want to get into the best shape of your life this year get yourself a coach that knows what they’re doing.

If you’re ready for your transformation, drop me a message saying hi and we can have chat about.

Progress update from a brilliant client.

This is from a quick dieting phase which was phase 1 of her program.

There wasn’t a huge amount of fat to lose, but you can see she’s lost quite a bit…

14 pounds worth

What did Tilly do?

Firstly she messaged me asking for help after having not much success with a PT.

Takes more than a couple of PT sessions a week to develop your physique, there’s the other 23 hours of the day to sort out too.

After signing up, Tilly put her trust in me and MOST importantly, she did what she needed to do to get to this point.

This comes down to good communication where a coach asks more questions than gives orders.

In this time she has dropped a lot of fat 🔥

Got extremely stronger in the gym 💪🏼

And her mood and mental health has improved with the confidence she’s gained from not just how she looks, but achieving small wins daily.

What now?

Phase 2 will be a short reverse diet where her physique will really start to change shape with more calories to work with.

This is where the fun really begins, and where a lot of people can miss out on.

I’ll get her eating more calories than she could ever imagine while having the best figure she’s ever had.

You could call me a wizard (if you want)

Stay turned for more updates through this next phase

If you want to lose weight in time for all your Christmas events, drop me a message and we can have chat about coaching.

5 things about me

As I have had a fair few new followers I figured it was time for an “about me’ recap.

1. Despite being an online coach and coming across confident I am still a definite introvert.

You could say an outgoing introvert, but once I am done with socialising I need to retreat to my own space to recover for a while. It helps I like my own company.

2. Before I become a PT (now online coach) I was in the construction industry.

I was a bricklayer by trade but I but I can plaster too. I then went on to do a degree in construction management and ended up working for one of the UK’s biggest construction companies. The last job for me was the London Bridge underground redevelopment.

3. I run for Wales in the 100 & 200 meters when I was a teenager.

I was always fast from a very young age, and won a lot prizes. Now I’m a lot slower 🐌

4. I strongly believe in personal responsibility (even when it’s not your fault)

My life changed for the better when I took responsibility for my life and where I was. When you take responsibility, you take back control of your life and future.

5. I’ve taken a good 5 years off my life from my partying in my twenties.

I won’t say more on that 😂

Living in the real world dieting tips

Anything you would add that helps you?

Leave them in the comments 👇🏼

Courage

There are a ton of things that bore me these days…

Must come as we age

You’re probably the same,

Things that you’re just DONE with…

Stuff that used to get your blood pumping years ago…

Going for a quiet drink on Friday and getting in on Sunday 😫😂

Gossip and scandal (don’t fu***ng care),

And then there’s social media influencers 🤮 (need I say more?)

Not in the slightest bit interested.

But one thing that always impresses me is bravery.

Now THAT gets my juices flowing every single time.

Namely, the courage that new clients show when they reach out to me for the first time.

That initial hesitant communication...

That first slightly reserved call...

And the trepidation they show when they first dip their toe in the waters of trusting me to help them with their physique and fat loss goals.

I’m never not impressed by the courage displayed by these people…

It never gets old.

They have taken their most personal thoughts and feelings,

And brought them to me to rummage through.

So, this post is to all of you out there who have already made this incredibly brave decision,

But also to all of you who are considering it.
I’m super fu***ng proud of you all…

Show me the tiniest amount of that courage I know you have inside you…

And I will help you unlock the rest of your (new) life.

Don’t listen to stupid people walking around supermarkets talking nonsense is a good rule of thumb.

Do you get stressed with how much time you need to commit to the gym?

I’ve had so many people tell me they haven’t got time.

And I get it, there’s work, family, commuting, food shopping, wife swapping, you know all sorts 😂

There is no set amount of time you must spend in the gym.

And this applies to physique development.

There’s lots of ways to get a lot of work done in a shorter amount of time.

But also, you can be disciplined with the amount of time you spend in the gym too.

This is something I do with some of my very busy clients.

And it works well.

All you need to do is set a countdown timer on your watch or phone.

This could be 30 minutes or 45 minutes.

Whatever is best for you.

You then get your best bang for your buck exercises done first and if you have time you hit accessory exercises.

If you run out of time, then that’s fine. You’ve still got a lot of good stimulating exercises ticked off.

This will alleviate some stress of worrying about time while you’re in the gym.

Do you do this? Let me know in the comments

Your training split is one of the least things to worry about.

1. Your form when lifting will dictate how much tension you put through the target muscle

2. If you’re not hitting the affective reps in your set your leaving a lot of muscle building reps on the table. When your reps start slowing down in the set, you’re hitting the affective reps.

3. Aiming for 10-20 sets per muscle group over a week is a good target. Start on the lower range then see how you respond over the weeks.

It’s also important to see how you recover from the amount of volume too.

Your training split should help with spreading the volume over the week and what split you actually enjoy.

Enjoyment is important.

Any questions? Drop me message 🤜🏼🤛🏼

I have been slacking

The past couple of months have been really tough for me.

Some big personal challenges and well...it’s really knocked me.

But it’s time to step up, because I have been a bit of a hypocrite.

I haven’t walked the walk.

This isn’t acceptable for me and my standards.

My clients have been working harder than me.

And that doesn’t sit right with me.

A good coach leads from the front.

So I am posting this to draw a line in the sand and make this public for extra accountability.

It’s time I step up and sort my s**t out.

I’ve got myself a coach to look over my nutrituon
and training. This will give me accountabilty which is huge, if you want to get something done.

But it will also free up some of my mental bandwidth so I can concentrate on my clients

The goal?

To get absolutely shredders.

A dieting phase starts today

My training will be consistent at 4 sessions a week.

This may sound a little corny, but I am going monk mode for the next couple of months.

I need to do it for myself.

I need to focus on myself.

I owe it to myself.

I will document the process on my stories so you can see what I do, and hope it brings you some value.

You’re lifting more weight than you’ve ever lifted, but the muscle isn’t growing like you thought it would?

This could be why?

Don’t chase weight at the expense of your lifting technique.

Once your form slips, tension moves away from the target muscle and other parts of your body start kicking in.

You need an internal thought process when it comes to building muscle.

Train hard and get close to failure on each set while nailing your form 🫡

Neil is a parent like many of my clients.

That comes with loads of responsibility.

Not just feeding and clothing them.

But setting the example when it comes to looking after themselves.

Now, you can do all the things that are expected of you…

Give them their 5 a day…🍎

Limit junk food…🍔

Let 'em run around a bit 🤪

But if you aren’t then adopting an attitude that says YOU aren’t worthy of self-investment…

That’s the message that’s going to win out in the end.

The fact is that actions speak louder than words…

And what your children see you DOING has a far greater impact than what they hear you SAYING.

So, we might talk a great “health story”…

Make all the right noises…

But be giving the subliminal message that we don’t value our own health by refusing to invest in it.

Self-investment is NOT selfish…

Why? Because you’re not just doing it for yourself!…

An investment in your health isn’t only an investment in your future…

But in the life quality of all of those around you…

Ask yourself today what messages you are sending out.

I am now taking on new clients for September.

Drop me a message with the word ‘coach’ and we can have a chat about it.

Swimming against the tide 🙃

Mentally dieting but physically not is a terrible place to be.

You may need to put the breaks on that for a while and focus on building muscle.

You will thank yourself in 6 months time.

Every winner was first a beginner.

If, like me, you tend to be a bit of a perfectionist,

Quite hard on yourself - especially, if you feel like you're lacking in an area...

This post is for you.

I bet you feel really uncomfortable trying something new…

Why?

Because you won’t be amazingly good at it straight away, right?

It’s awkward, it feels uncomfortable, you’re not in control…

It’s often the reason (whether people realise it or not) why clients are initially reluctant to reach out to me…

They might dress it up as “I don’t have time” or “I’m not sure I can afford it”...

But I’ve been in this game long enough now to recognise precisely what the real reason is.

So, if this sounds like you...?

I’m going to encourage you to adopt a different viewpoint…

How about giving yourself permission to be a beginner?
if you’ve tried a few times before.

Permission to make mistakes and f**k it up…

This is the part where the gains are to be made!

And where your progress is the most dramatic.

If you are starting at ground zero, the only way is up, right? 🚀

Every movement is an improvement...

Every attempt is a win 🏆

This is how I treat new clients inside Trayn Method & it’s an approach that has proved incredibly successful and popular.

Well, nobody ever leaves early doors, so I must be doing something right 😂

Dare to try...?

You’re finding it difficult, so you make it more difficult 🤔

It’s like putting armbands on your legs when you’re trying to learn to swim

Which I got someone to do once, and got band from swimming, but that’s another story

Through my years of coaching, I’ve come across this action.

A client is struggling with sticking to their calories, for varies reasons.

There is a plateau in their progress

So they want to drop calories lower to bust through the plateau.

But that’s the opposite of what they need

They need a diet break, so they can reset and push on again.

It’s not a step back, it’s a pit stop to refuel to then move further forward.

This is why coaching is so invaluable.

It will help you make the objective decisions that are RIGHT for you at that time.

It can only mean success.

Coaching spaces are open, and if you need help with this type of thing drop me a message saying Hi and we can have a chat

Sunday musings 👇🏼

1. 98% of IG Fitness is nonsense.

It’s entertainment more than helpful information

2. Walking is the easiest path to improving your health and management of body fat levels.

What you do between the gym is probably more important for you.

3. Living out of shape is harder than working out.

I’ve seen first hand what poor health does to people and families.

Choose your hard.

4. The most effective workout
programs appear boring + repetitive.

Program hopping every 2 weeks will result in you going in circles.

A lack of progress is far more boring.

When you’re staring at yourself in the mirror telling yourself you’re going to WAR…

That you’re in the TRENCHES…

Then you give your head a wobble and realise you’re in an air conditioned gym moving some weights about enjoying yourself.

For me this isn’t difficult at all.

What I would absolutely hate, is not being able to go to the gym.

It’s a privilege that I’ll never take for granted.

Move and use your body as much as you can, it’s all you really have.

🫵🏼 I’m talking to you

Yes you

I’ll let you into a secret.

NOT ONE of my clients has ever been perfect.

I work with real people, who have left home, have careers, have family commitments and have a social life.

The clients that hit their goals are the ones that have less s**t days than they did before.

No exactly the elitist fitness bulls**t some coaches will talk about is it.

The sooner you realise you don’t need to be perfect the sooner you’ll look and feel how you really want to.

And if you need help, give me a message 🤜🏼🤛🏼

The best time to start was yesterday.

The second best time to start is NOW!

Laura absolutely nailed this fat loss phase.

She knew what she wanted, and she got it.

The nuts and bolts of the game plan were 👇🏼

- 3 full body workouts a week
- Tracked her calories and protein
- loads of steps
- bud of cardio

I like to keep things as straightforward as possible while focusing on what is going to drive progress.

Laura worked long hours in the week, and nights on the weekend.

She was BUSY.

The plan was built with all that in mind.

When Laura started with me, she told me she just hated how she’d let herself go.

She felt like she couldn’t get out of the pit that she was in.

I told her to draw a line in it, and to start acting like she was in shape. Every day habits were in line with who she was.

When you start acting like the person you want to be, you get there a lot quicker.

I’ve now opened up more space for my online coaching.

If you’re interested, drop me a message and I can give you more details.

No hard sell, but I’m so confident with what I do that if you don’t get results, I’ll give you your money back 🫡

Are you your best version?

Do you know what that is?

Picture this

The version of you with more muscle and less body fat is a more confident you

The version of you that’s eating better, is a healthier version of you

The version of you that’s sleeping better is a less anxious and stressed you.

The version of you that’s walking more is a more relaxed and happy version of you.

You’re a better partner, parent, work colleague, manager or business owner.

You have more energy for loved ones, your life, your career, your goals.

You’re the person that looks fu***ng great, makes better decisions, and has taken control of their future.

That’s the version that’s waiting for you to make the move.

Im opening up some new spaces for coaching.

These will go fast.

Drop me a message, and I’ll give you some details.

Your move 🫡

Lethal in an apron.

If you’re going to go overeat, do it with a BBQ.

Hope you’re having a good weekend 🤜🏼🤛🏼

Are you hungrier on rest days?

You may be one of them, if so swipe above.

There’s a couple of reasons why why this happens, but it’s good to be mindful of this if it is the case.

Some of my clients are, some are not.

So we adjust their plan accordingly so it works for them.

Let me know in the comments if you’re like me and are hungrier on rest days 👇🏼

Anybody else get this? 🧐

Are you going to wing your week or win your week?

Little bit of food prep can set you up BIGTIME.

And I don’t mean preparing every single meal in Tupperware.

I mean some batch cooking.

Could batch cook some lean protein sources for a few days

Could make a meal in the slow cooking that serves 6

Could plan your next 2 days eating out on a nutrition tracker

Doesn’t need to take half your day.

But a an hour or two today will sabe you hours in the week ✅

Next thing

Do you know when you’ll go the gym next week?

Book it in your phone calendar like an appointment

When are you going to go for your walks this week?

Set it in your phone calendar

These little things, make or beak lots of peoples weeks

Don’t let the week dry hump you, take it by horns and control what you can 💪🏼

Summer body ready ✅

Fat Loss + Building Muscle = Recomp

Lucy has done absolutely amazing here.

This is what a recomp is.

This is what petite women should focus on.

Not constantly losing weight on the scale, and wanting to be lighter and lighter 👎🏼

That’s not going to get you the dream figure you want.

You chase weight loss, you chase frustration

So what was the focus here? Developing her figure while focusing on back, glutes and hamstrings while not growing the quads too big.

The result was bigger glutes, narrow waist and a well defined back with a better posture.

I think that’s very good job done ✅

There’s also been some wobbles, and I know she won’t mind me saying that 😂

I know it’s difficult for lots of women to not see scale weight drop at a rate they want it to, but you have to trust the process with this type of goal.

Want to know the weight difference here?

She’s 3 lbs lighter on the right.

Nothing major on the scale weight loss front.

But, visually it’s a vast difference.

And she will only improve from here now, this is just scratching the surface

So…lift weights progressively, periodise your nutrition and focus on getting stronger and you can achieve this.

Amazing work Luce, well done 👏🏼👏🏼

And if you want help? Drop me a message and let’s have a chat.

Summer body ready ✅

Fat Loss + Building Muscle = Recomp

Lucy has done absolutely amazing here.

This is what a recomp is.

This is what petite women should focus on.

Not constantly losing weight on the scale, and wanting to be lighter and lighter 👎🏼

That’s not going to get you the dream figure you want.

You chase weight loss, you chase frustration

So what was the focus here? Developing her figure while focusing on back, glutes and hamstrings while not growing the quads too big.

The result was bigger glutes, narrow waist and a well defined back with a better posture.

I think that’s very good job done ✅

There’s also been some wobbles, and I know she won’t mind me saying that 😂

I know it’s difficult for lots of women to not see scale weight drop at a rate they want it to, but you have to trust the process with this type of goal.

Want to know the weight difference here?

She’s 3 lbs lighter on the right.

Nothing major on the scale weight loss front.

But, visually it’s a vast difference.

And she will only improve from here now, this is just scratching the surface

So…lift weights progressively, periodise your nutrition and focus on getting stronger and you can achieve this.

Amazing work Luce, well done 👏🏼👏🏼

And if you want help? Drop me a message and let’s have a chat.

“If you want to eat the Easter egg, eat it, you do you. No guilt “ 😴😴

How boring is this s**t from the fitness industry? 😂

Here’s some useful advice for men.

Lads, train your legs like you train your chest.

Train your hip adductors to give your legs width and make them look uuuuge!!

Supplements are intended to supplement an already good diet and lifestyle.

They will do absolutely f*ck all if you haven’t go those in order first.

1. Creatine Monohydrate
Everyone who lifts weight, plays sports or does some form of explosive exercise should take it. The most researched supplement ever.

Will help you train a little harder which then will mean you will build more muscle.

2. Whey Protein
Useful if you struggle to eat your protein, on a muscle building phalanx your appetite has gone. It’s convenient and cheap for the amount of protein per serving. I tend to get my protein through food most day, so this is a rare occasion.

If you don’t like whey protein powder you can now get clear whey. It’s like a juice.

3. Vitamin D3

Important to take in the darker months. Not enough sunlight on the skin. Will help with energy levels, mood, bone density and has some signs of metabolic health markers. I use a mouth spray

3. Omega 3 Fish oil.

If you don’t much oily fish in the week I’d recommend supplements with this. It helps reduce inflammation which is a cause of lots of things like metabolism syndrome, high blood pressure, heart attack, heart disease and so on.

You get the picture 😂

Any questions, drop them in the comments.

And if you don’t want to do those 3 things, don’t start a fat loss diet.

You’ll make yourself miserable.

Here’s Claire, getting out what she put in.

Claire reached out to me after I was recommended to her by another client.

She was fed up and stuck in a rut.

She wanted to get her confidence back, and like what she saw in the mirror.

But she also wanted to do it the right way.

She had tried in person PT before but it did not work out for her.

She wanted a complete roadmap and extensive plan so she knew exactly what she was doing, and where was she heading.

Together we have ticked this fat loss phase off.

She has done amazing and I can’t thank her enough for being such a great client to work with.

We’re now into phase 2, a muscle building phase.

This will only enhance her figure further while she enjoys more food and some relaxed weekends that are more frequent.

I don’t leave my clients after they’ve lost all the fat, that would be a failure on my part.

I want my clients to not only achieve the physique of their dreams but be able to maintain it for life.

That’s where the life changing result comes in.

Well don’t Claire.

I’m now taking on new clients, if you want to achieve your dream body drop me a message.

Sorry for ruining you Friday.

But it will definitely improve your Mondays.

Reality > Fitness bulls**t marketing