Mike Green Body Transformation Specialist

Is eating out on weekends killing your progress?

For most the answer is YES!

Many people that start working with me have no clue what to eat when eating out at restaurants on a weekend which leads to all the hard work during the week going to s**t!

So how can you eat out and not damage your progress?

My first tip would be to skip the bread!

Choose a protein based meal, my go to is usually a steak swap chips for potato or rice and get a salad on the side!

Eat the protein on your plate first if your still hungry then eat the carbs

Careful with added sauces! Sauces are super calorific even some salads and veggies are covered in squares and oils.

If you have two courses go starter and main rather than main and dessert! Choose protien options for both!

And finally alcohol…. For me personally I avoid it with food, if you really have to drink go for vodka, tequila or gin with soda and a wedge of lime and limit it to 2 drinks. Do you really need more than that?

If you have any questions on eating out drop me a comment below ⬇️

Another one of my coaching clients approaching 10kg fat loss in just 16 weeks!

I’ve helped clients…

- Shed 20-50lbs without resorting to fad diets
- Build significant muscle and strength in under 15 minutes a day
- Boost energy, productivity, and focus
- Rediscover confidence they thought was lost

With over 15 years of experience and hundreds of successful transformations, I’m here to guide you on your own journey to success.

If you’re an entrepreneur, high-performing professional, and parent ready to transform your life, DM me with “READY” to take the first step.

Wanna lose 5-10kg of fat in 16 weeks?
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Course you do
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Who wouldn’t?
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There is a catch though..
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You have to talk to work with me for at least 16 weeks
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That’s literally it.
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No gimmicks, no special supplements and no unrealistic, relentless training plan
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If you’re already putting the effort in
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But aren’t happy with the results you are seeing
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Why are you still doing the same things?
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Something’s got to change
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These sort of results don’t just happen overnight after eating a chicken salad
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This isn’t from one good week
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Or one good training block
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It’s the accumulation of everything with ruthless consistency.
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Small things that when you look back on, you didn’t even realise you were doing
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Nat has never missed a check in
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Every week we chat, go over progress and adjust. Because everything is done. As it should be.
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When you are applying effort, sometimes all you need is a nudge in the right direction:
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Someone to help you stay the course when you are doubting yourself
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Someone to show you the results of your hard work
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Someone giving you the self belief you don’t give yourself at the moment
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Until one day you look back and realise YOU did it
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The hard work was worth it, because it’s clear to see
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Sometimes you just need someone in your corner believing in you
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Because more often than that, you’re not backing yourself
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Saturday sessions ✅

Start your weekend the right way 💪🏻

www.greenhealthpt.co.uk

Coaching client Carls transformation.

“Thank you so much for all your support throughout, you have done exactly what you said you would do and more. I can’t believe training less than 3 hours a week and a few dietary changes has completely transformed my body”

“I feel more confident I have more energy and now I have realised I don’t have to spend my life working out to get in shape

I can’t believe the results I have gained following a simple program

Cheers Mike

Who’s next.......

☑️ Are you approaching 40 and gaining bodyfat?

☑️ Are you worried about your health?

☑️ Do you want to take your top off and feel proud of your body?

☑️ Improve mood, sleep and mobility

If you’re a business owner, high performing professional and or a parent, DM me “READY” to apply.

Take it easy,

Mike

❗️Private personal training studio in Harrogate located on hornbeam park ❗️

(2 spaces available)

My personal training studio is perfect for anyone in Harrogate / Yorkshire looking for convenient, easily accessible personal training nearby.

What we offer at our personal training studio:

* Luxury private 1-to-1 personal training
* All abilities, ages & newcomers welcome
* More personal & supportive than high commercial gyms
* Weights, rehabilitation, weight loss & general fitness.
* Nutrition coaching, meal plans & support outside of your sessions

Whether you’re looking to strip bodyfat
and get fitter or to put on muscle and bulk up, we’ve got the knowledge and equipment to help you achieve your goals.

We also have a large open space for bodyweight training as well as specialist equipment for rehabilitation and targeted training programmes.

Drop me DM or you would like more information

Mike

www.greenhealthpt.co.uk

Instagram

These photos were take 9 years apart

(What happened to my tan haha)

On the left I was focused on aesthetics on the right I am more focused on health and longevity.

I had more muscle mass on the left but I wasn’t healthy at all , I use to weigh all my meals , take bodybuilding supplements (legal) lift stupid heavy weights and binge drink on a weekends

On the left I now eat 90% clean every week, I rarely drink , I focus on staying fit and healthy 80% of my training is bodyweight based my joints feel 10 x better and I genuinely feel healthier.

When you focus on good quality nutrition with smart effective training you will get lean and build muscle in the process.

If you are wanting to get ripped and build muscle don’t do it at the expense of your health!

Health should be your number one focus especially when you are 35+

You should always put your health first and the body will come!

Need my help send me a DM with the word LEAN if you want to build a fit healthy lean body

Saturday sessions 💪🏻 start your weekend with some form of movement 💪🏻

If your looking for a safe, focused and dedicated space Where we can both work on your fitness goals on a private one-to-one basis this is for you.

I also offer a premium online coaching package , which is a online program tailored to you where you will be privately coached by me online.

www.greenhealthpt.co.uk

www.getleanonline.co.uk

Happy Saturday 🙌🏻

I currently have limited availability remaining for personalized face-to-face training sessions, with only a few spots left before reaching full capacity.

If you are interested in some private training sessions Act quickly to secure your spot by clicking the link below to book a free consultation.

https://www.greenhealthpt.co.uk/consultation/

Client transformation Liz Ward

“Having been big all my life in November I decided it was time for a Change . Having a child with additional needs I decided I needed to concentrate on my health. With Mike’s guidance I have lost 6.5 stone and also reversed diabetes type 2 without any medication . Mike helped me achieve my goals and pushed me to be my best”

Amazing work by one of my clients 6.5 of bodyfat destroyed 💪🏻

By changing your lifestyle and making healthier choices you can even reverse illness!

Take action today and become a healthier happier version of yourself!

Make your health a priority!!

If you are interested in working with me send me a DM with the word TRANSFORM and let’s chat.

4 steps to build your summer body

You don't need to settle for feeling out of shape and unconfident with your top off this summer.

You deserve MORE

If I wanted to build the body I wanted & step into summer my this is what I would do...

1️⃣ I would train X3 times a week incorporating upper & lower body compound movements.

2️⃣I would focus on a protein based diet whilst staying in a slight calorie deficit

3️⃣I would hire an expert coach who has a track record in helping people like me to guarantee results.

4️⃣I would stay accountable to someone every week and make sure that I was supported every step of the way.

If you implement the above you will finally feel confident with your body.

You will be able to go anywhere, anytime whilst wearing whatever you want, never having another summer where you need to cover up again.

P.s my 1-1 online body transformation coaching now has limited available spaces

So if & only if ...

You're hardworking, ambitious and Committed

DM the word “SUMMER” and I’ll send you the details to get started

Mike

90 Day transformation program guarantee.

(Please note this an online coaching program)

(Results or I will coach you for free!)

I’m opening a handful of spaces for my 1-1 90 lean for summer transformation program.

This is for Busy men or women over 35 like you who are currently feeling out of shape and demotivated with your weight loss and want to
GUARANTEE your summer body or I will coach you for FREE until you do!

This includes:

1️⃣Tailored training plan that suits your hectic lifestyle, So you don't miss workouts and you won't ever want to miss a workout again.

2️⃣Tailored nutrition plan designed for MAXIMUM results in the shortest amount of time without starving yourself to death

3️⃣1-1 Support with ME! Where I am going to personally coach you, educate you and hold you to higher standards than you hold for yourself to guarantee your success.

4️⃣ WEEKLY accountability so you don't cut corners, you do the work and results are

Join my progam for overall results saving you YEARS of time , energy and money!

Or you could go another summer where you are feeling uncomfortable with your body hiding under baggy clothing on a hot day..

Don't spend another summer going around in circles, wishing that you'd have taken action.

Let's build your best body and have you looking your best yet!

To apply to work with me drop me DM with the word “LEAN” and we can have a chat about changing your life forever.

PS limited spaces available

Summer is finally here and people will be thinking about getting in shape for there holidays so I thought I'd repost my opinions on fad diets -

I often asked a lot about fad diet's, Lighterlife, Herbalife the Cambridge diet, Slimfast, Juice + etc.

People want to know my opinion on if they 'work' or not, well my answer would be this.....

If I replaced your current daily food intake with 3 cadbury creme eggs per day you would lose weight,

So in theory the creme egg diet works for weight loss, but what has swapping your meals for creme eggs done in terms of your overall health or educating you on proper nutrition and exercise to help you maintain a lower bodyfat%?.....Well the answer is absolutely nothing!!!

So that's all these fad diets are doing to help you lose weight, they replace your meals with dangerously low calorie bars and shakes that work for weight loss simply because they lower your overall calorie intake, there are no special ingredients in them that are helping your weight loss.

But what happens when you stop buying and using there products??

Well here goes, because of the dangerously low calorie intake that you've been consuming you've wasted away all your muscle tissue and drastically slowed down your metabolic rate making it now much easier for your body to gain fat again!

Brilliant news!!

And because you've not learnt anything from these schemes regarding correct nutrition and exercise you now have no clue what to eat, so you go back to your old eating habits which made you gain weight and out of shape in the first place!

So now your back to your old eating habits + a slower metabolic rate + lost muscle

I wanted to reach out sooner, but I was afraid of the cost"

I know how you feel because some of my coaching clients said this held them back from reaching out before working with me.

My client Sean finally decided to message me & now he is over 2 stone lighter, happier & confident.

Sean had spent hundreds in the past on diets & programmes that didn't work, so felt sceptical about spending out.

But after a-short call, he realised that my coaching isn't only affordable, but it's an incredible investment.

Sean has now been with me for 8 months & referred friends which saves him money
Investing will give you accountability, but also will save money as you're not spending money on things you don't need..

Alcohol
Takeaways
Junk food
Expensive meals out

I'm so confident in what I do online I even have a guarantee so if you don't see results,

I will coach you for free so you don't miss a penny Want to find out more about my life-changing programme?

Drop me a DM

Looking forward to speaking to you soon.

🔥 Get lean for life🔥

I’m looking for out of shape over 35,s who want to lose between 15-30lbs in the next 90 days.

And keep it off!!

Without having to:

❌Spend hours working out everyday day
❌Hammering cardio or circuit training
❌Avoiding social events
❌Eating super low calories

This is for you if..

✅You are 35+
✅You have a hectic schedule
✅You can commit to 30-40 minute workouts 3 x a week
✅You are willing to learn basic principles that work long term
✅ You are coachable and ready to implement.
✅You want to look your best on the beach 😎

If you want to achieve the above the lean for life program is perfect for you!

When you sign up you will receive:

☑️Tailored training plan to fit in around work family and social
☑️Nutritional plan so you can melt 10-15kg of body fat, whilst still having a life
☑️1-1 support throughout the program
☑️Weekly check ins so I can make appropriate changes to your plan
☑️Coaching calls
☑️Education so you never have to do another program again!

This is a life-changing opportunity for 5 lucky people.

You can either stay out of shape, frustrated and unconfident with your top off this summer, or leaner more confident and happier than ever with your body.

If you are ready to get started, DM me the word “LEAN” and we’ll jump on a short 5-10 minute call so I can explain how it works!

Just drop me a DM with the word ‘LEAN’and I can send you all the details

Speak 🔜

Mike

Quick tips on how to get beach ripped

1.) Have good quality relationships with friends and family.

2.) Aim for 10k steps daily.

3.) Strength train 3-4 x a week using progressive overload with perfect form on each rep.

4.) Surround yourself with positive people! Get rid of the negative ones!!

5.) prioritise sleep aim for 7-8 hours daily.

6.) Eat a small calorific deficit

7.) Eliminate any stress.

8.) Find time ti to relax, read a book, have a sauna, meditate.

9.) Priorities a protein rich diet with fruit and some fats.

10.) Drink 2-3 litres of water a day

If you want to live a healthy lifestyle and also have a decent physique for
The beach follow the above and maximise your health and longevity.

If you have any questions or struggles, simply drop me a DM📝 or click the link below. .

Meet my client who has not only dropped over two stone but also built a rock solid mindset in the process.

“Mike Green is an exceptional Health and fitness coach, I can not thank him enough!

He has put me in the right direction to loose my weight in the most healthy and fun way.

From nutrition, weight training, and all round personal skills.

Mike always maintains a positive, and motivational mindset🤘.

I have recently been diagnosed Autism and adhd, and he has been a big part of helping me reach my happy place for the first time since I can remember.

I can not thank you enough Mike, you have not only built me up to be stronger, you have saved me from a horrible hidden place I have been in for so long!

I have learnt to embrace myself more and love myself regardless of my flaws.

Exercise is so important for for the mind, body and soul🥰💪.

I will never give it up and turn to the bad habits of coping in unhealthy ways again.

Thank you again and keep up the good work”

Join my lean for life program today if you are in desperate need of a plan to drop bodyfat and keep it off for good

Dm me the word HELP and I’ll send you the details

Mike

Rest and Recharged the batteries this weekend in London after a very challenging week.

Sometimes it’s good to take a break from your normal routine and reality to reset your mental state.

Even took a break from social media due to some trolls sending me sh@t online due to a situation out of my control 😅

Life will always be better when you are continually grateful, and operate with a constant state of improvement to health and body.

Happy Sunday



Take a moment to think about the things that went right , get some fresh air and enjoy the weekend.

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3 things that will lead to more fat loss in your 30’s

1️⃣ Learn how to master each human movement patterns with perfect technique and ex*****on.

2️⃣ Use progressive overload.... Make slow and steady progressions each week, this can be more reps , more weight or simply making an exercise more challenging.

3️⃣ Be consistent. Stop program jumping or looking for the latest celebrity workout. That’s how you get nowhere. Consistency is key for real life results.

Add in 7-9 hours of quality sleep, good quality nutrition and stress management and you’ve got yourself an effective game plan.

Pretty Simple, right?

Good, it doesn’t have to be complicated.

To busy people try to over complicate everything and get overwhelmed with all the misleading advice on the web

DM me if you have any questions 💪🏼 let me take charge of your training and get you the body you want without spending countless hours training making no progress!

No more guess work!

If you are beat up and or injured this should never be an excuse for your health to go to s**t.

Some people are more susceptible to injury than others me been one of them!

I am currently suffering with a minor injury at present but I have just adopted my workouts to work around it and kept my eating habits good to stay in the best shape I can.

Don’t let injuries be an excuse not to train!

If you Injure your arm train your legs, if you Injure your legs train your upper body! It’s that simple to adopt!

the key is to long term results is to adopt when you have any setbacks and stay on top of your health and body.

Never use an injury as an excuse to let your body and health decline.

If you are 35+ and need a plan to work around injuries drop me a DM with the word “HELP” and let’s chat

I have to much going on at the minute…

This is one of the biggest objections I come across as a coach.

The reality is we all have something going on that can distract us from our goals

However this should not be a reason to go off track.

If you ever use the above as an excuse it’s simply means you are not committed

I get it

I have done this many a times when I myself when it comes to hiring a coach to help push my business forward

The reality is we all need a coach in one way or another, if you’re someone who makes excuses or puts things off you will never reach your full potential.

Your health and body should be your number one priority.

Maybe during a stressful period you can reduce your training volume or lighten your loads or just schedule walks?

Movement will always make you feel better mentally and physically!

If you are 35+ and you someone who makes excuses or puts things off drop me a Dm with the word “COACH” and let’s get you started

HOW TO GET JACKED & LEAN AFTER 35.

💪🏻May Coaching Spots Now Open💪🏻

Drop me a DM to apply!!

Here's what I do

1️⃣Do 8-12 reps on most stuff, most of the time.
2️⃣Take work sets within 1-2 reps of failure.
3️⃣Rest 2 minutes between sets.
4️⃣Use proper exercise sequencing during each training session.
5️⃣Pay more attention to proper exercise form and ex*****on.
6️⃣Train 3-4 days per week for 30-45 minutes.
7️⃣Get 7-10k steps per day.
8️⃣Get 7-8 hours of sleep per night.
9️⃣Eat meat, eggs, fruit and rice.

I'm approaching 37 in this pic which was taken today.

I've been coaching for 16 years. And helped thousands get in shape.

I can help get you where you want to be.

!! If you're a time poor man over 35 and wanna get ripped drop me a DM with the word “LEAN”

These photos were take 8 years apart

On the left I was focused on aesthetics and on the right I am more focused on health and longevity and movement.

I had more muscle mass on the left but I wasn’t healthy at all , I use to weigh all my meals , take bodybuilding supplements (legal) lift stupid heavy weights, count calories and binge drink on a weekend followed by a cheat day on a Sunday.

On the left I now eat 90% clean every week, I rarely drink , I focus on staying fit and healthy 80% of my training is Joint friendly resistance work using free weights and bodyweight, my joints feel 10 x better , energy is higher and I genuinely feel healthier.

When you focus on good quality nutrition with smart effective training you will get lean and build muscle in the process. It’s a byproduct of your lifestyle.

If you are wanting to get ripped and build muscle don’t do it at the expense of your health

You should always put your health first and the body will come!

Need my help send me a DM with the word “LEAN” if you want to build a fit healthy lean body

Stop making this mistake If you overeat at weekends, to the detriment of your ideal health, weight and shape...

Taking carbs too low during the week.
You WILL binge or simply eat too much Friday to Sunday.

Stop avoiding carbs, just eat more of the right ones.

The more active you are the more carbohydrates you will require.

If you sit allday and don’t workout or don’t get much movement in simply eat a small amount of carbohydrates.

Drop a 🙌 below if this was helpful.