P F R M

What’s your go to post run nutrition??

On the go we love this greens shake!!

50g oats
1 scoop greens blend
1 scoop vegan protein (vanilla)
Frozen mango and pineapple

🤤🤤

You’ll be hearing from us a lot more from now on 😉😉

First stop is our joints product and stomach health product launch 🤫🤫

Health x Fitness x Lifestyle

3 things I strive to improve on a daily basis.

Good quality sleep, nutrition on point, consistency in training and progressive overload.

Main thing for me is reducing stress levels, looking after my mental well being and enjoying each day.

All three of these components are so important for this yet taken for granted.

Prioritise these and you’ll see a drastic change. No doubt.

Comp is still open, like this post to be in with a chance of winning a one hour free training session at our Maidenhead studio.

That time of the week again!

Giving away a free one our personal training session every week in October!!

All you have to do is like this post to be entered into the draw!

Social media. The absolute devil in my opinion. Am I happy with this pic? Absolutely… I’m grateful that I’m able to lift and train.

Am I absolutely ripped and peeled? Nope. We haven’t always got to be in that condition. Comparing yourself to the ones that are is going to get you nowhere. I have the upmost respect for those disciplined to do it year round, but for me…. Health and mental well being are top of the priority list.

We don’t have to continually count calories, miss out on experiences to be healthy. It’s about balance and choice.

Make the right choices 90% of the time… eating right, training, moving. It will make you feel so much better in the long run.

Always assessing.

It’s always great to assess and discuss with your athletes how they are feeling and assess different movement patterns.

I love the idea of process goals, tiny goals that link to become the process of achieving your smart goals.

Here we have set a goal for a certain movement/position David Langley] would like to get in his swing.

We do an appropriate assessment, set the process goal for the coming weeks and implement the training protocol.

The beauty of coaching. We can always learn, tweak and improve ourselves and more importantly produce the best for our athletes.

Also some of the conversations I have… especially with David Langley] live long in the memory 😂😂

ADJUST.

As a coach it’s important to be able to adjust to a clients week. It could be stress, poor sleep or in this case a very minor lower body injury that we did not want to aggravate and make worse.

We have been in the accumulation phase of GBC ( Germany body composition) training when Jame’s legs weren’t feeling 100%.

We stuck to the same training protocol, using just upper body movements that would not have a negative impact on Jame’s legs.

This meant we stayed on track, didn’t miss a session and kept intensity high.

Bang for your buck

Going to give away one free personal training session a week for the whole of October!!! All you have to do is like this post and you’ll be entered into the draw!

I will announce the winner every Friday! You can enter as many times as you like and have one month to redeem your session!



Good luck! First draw will take place Friday 8th October!

Going to give away one free personal training session a week for the whole of October!!! All you have to do is like this post and you’ll be entered into the draw!

I will announce the winner every Friday! You can enter as many times as you like and have one month to redeem your session!

Good luck! First draw will take place Friday 8th October!

The reset.

I’m a huge believer in getting good rest and recovery. A holiday or a small break is great for your mind and body.

However with some it’s a battle to reset and get straight back on the wagon. “ I’ll start again next week” “I’m still in holiday mode” etc etc

The more you put it off… the further you push yourself away from that goal.

Get back into the routine as quickly as you can, this will then help with getting sleep and nutrition back on track. The good habits will then start rolling!

DO NOT PUT IT OFF!!

By the way where James has been for the past two weeks has been anything but a relaxing holiday 🤣

But he knew he needed to reset and get going as soon as possible to get his routine back and keep him on track.

REST & RECOVERY

Doesn’t really fit with this picture… or does it?

The lad in this picture is one of the hardest workers I have ever come across. When a session or phase gets tough, he doesn’t shy away or complain.. he embraces that moment and it drives him to work harder.

This is amazing to work with, but also makes the coach keep a very close eye… as people with this work ethic can neglect (not intentionally) rest or just do a bit extra.

This is when we can risk burnout, few weeks ago when on a feedback session J was feeling tired, runs slowing and energy a tad depleted.

We implemented rest days that he had to stick too, now… he’s feeling reenergised, stronger and ready to go.

Always keep an eye on how much rest you are actually getting. It’s a very important factor for recovery and for your mind.

Monday morning MOVE with .

Mobility, flexibility & strength has come on leaps and bounds for Lynn, a very hard worker who takes the plan seriously.

Shaved 7 shots off of her handicap and moving better than ever.

Superb work Lynn.

Proud coach here!

Half kneeling landlmine press is a great move for strengthening shoulders and core.

It’s also is a great anti rotation move to help with thoracic mobility and dynamic scapula stabilisation.

Once the player is moving well enough and is injury free we introduce load. This is a great move to include in the S & C phase of your golf fitness programme.

DM for more information on coaching and online coaching 🏋🏻🏌️‍♀️🏌️‍♂️

Ankles... probably one of the most overlooked joints in sports performance. But can bad ankle stability have that much of an affect on your golf?
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Simple answer is yes. We need a good base in golf, if we have weakness in the ankles, this can lead to early extension and loss of posture in the swing.
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Not only that it can hinder your training programme, it’s very hard to add load to a squat if the base is unstable.
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The over head deep squat is a great test for identifying poor ankle mobility. Winter is here and now is time to make the most of your training, at home and when we can get back in the gym.
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Leave no stone unturned.

WE ARE MOVING!!!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hey guys! Just a quick one to say thank you for all the interactions and for following my page! But it’s time to move this on! From now on all related post will be moving over to . ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is a project I’m really excited about and teaming up with is a no brainier.Going into my 10th year as a fitness coach and with Nick’s experience as a professional golfer, his understanding of the swing and the game of golf we really are going to be able to offer a unique golf fitness experience. Your game, our priority. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
As for my page, I’m going to be posting all things health and fitness, including my personal journey towards my fitness shoot. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Again thank you so much, please head over to and give us a follow for all things golf 💪🏻⛳️
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Andddd that’s us done for Christmas.
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Phenomenal, inspirational work from over 2019. Feeling better mentally and physically.
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It’s been an absolute pleasure working with Poonam on this journey. I’m mega proud of you.
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Excited to see what 2020 brings for this girl 💪🏻💪🏻
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The 5 🔑 components to training plans.
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Unfortunately in golf fitness there is no “one size fits all” training plans. There are plenty of generic plans out there, but these won’t unlock your golf body’s true potential.
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assess your entire lifestyle as well as your golf body to create tailored plans that fit into your schedule, are enjoyable and most importantly make you feel great.
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To find out more DM us to see what we can do for YOU and how we can improve your golf fitness, mood and overall health.
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Move better, feel better, play better.

Cold one on the course this morning. •

Top - •

Discount code - JAKEB •

Pro and GSF athlete getting it done in the gym. Lots of unilateral work and power done today. All in preparation for the second round of 💪🏻🏌️‍♂️🚀

6 mph club head speed increase in 6 weeks using our online training system 🚀⛳️
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Our man grinding in the gym and his home workouts 💪🏻💪🏻
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Also good luck to GSF athlete in the @ 🏌️‍♀️

Great time relaxing in 🇪🇸 for the last 10 days!! Now back at it with new client programmes💪🏻💪🏻⛳️

This was the best final I’ve ever witnessed, and this man may have been on the wrong end of the result today, but as a role model to up and coming athletes, mentally, technically and physically.... this man has to be up there with the best