Make & Maintain Online Coaching

Mentally lock in for 4 months

You’ll change the way you look

But more importantly

You’ll change the way your mind operates

We eradicated all bad habits and replaced them with ones that moved him closer to his goals

Every session is MAYHEM 🔥💦

The key to etting Shredded…

Is to strategically implement refeeds and deloads during your fat loss phase.

Many people struggle to get shredded because they can’t mentally sustain their diet long enough to lose sufficient body fat.

There will be times when fatigue and cravings are high, and you will need to push through.

However, there are also times when you need to use these stress management tools to maintain your mental and physical capacity to stick to the plan and continue driving fat loss.

We are not robots, and everyone has a breaking point. Incorporating deloads and refeeds will help alleviate stress and keep you on track until you reach your desired body fat percentage.

6 months of hard graft from .bartley_

He dug deep into the plan, followed everything to a T and created the 2.0 version of himself.

More to come 🤝.

Send me the word ‘coaching’ if you’re ready to do the same for yourself.

Before Ben worked with me, he was convinced he was doing everything correctly: weight training a few times per week and eating healthy meals, most of the time. However, the results did not reflect his efforts.

This is a common misconception. Many people believe that merely spending time at the gym will automatically lead to progress. However, without a strategic approach, this time can be inefficiently utilised. When Ben and I began working together, we conducted a thorough assessment of his routine, identifying specific gaps and areas for improvement.

We also discovered that his diet was a mess. He was eating whenever he felt hungry and not consuming the right amount for effective fat loss. By tailoring his training regimen and overhauling his diet to his unique needs and goals, we were able to achieve tangible results.

Consider the potential waste of 4-8 hours a week on an unoptimised routine and a poor diet. Now, Ben’s confidence has soared. He trains with purpose, adheres to a meticulously planned diet, and experiences significant improvements in his overall well-being. He has more energy at work, feels great, and enjoys a richer social life.

Are you ready to crack on with your fitness journey? DM me ‘COACHING’ to discuss how I can help you achieve your goals with a smarter, more effective approach.

It’s all down to you.

Sweatbox session ☀️

Cardio at its best 🥊

Coaching review ✅

When you’re in mega shape, you’ll forget about the times you were hungry.

Don’t give in 👊🏾

Effective fat loss hinges on meticulous planning.

Set realistic goals, structure your meals around balanced nutrition, and schedule workouts.

Track progress and adjust strategies as needed.

Consistency and adaptability are paramount to success.

So, you’ve decided to lose fat…

congrats on signing up for a lifetime of saying no to pizza.

Here’s how to keep your sanity:

1. Set Realistic Goals: Aim for small wins.

2. Create a Routine: Like a robot, but with more sweat. Meal times and exercise should be predictable.

3. Plan and Prep: Prepping meals ahead of time means fewer late-night pizza regrets. Welcome to Tupperware hell.

4. Find Enjoyable Activities: Hate running? Try something fun, like boxing.

5. Track Progress: Use an app to log your food and workouts.

6. Stay Accountable: Tell a friend your goals. If you fail, they get to mock you mercilessly. Motivation through humiliation!

7. Be Flexible: Miss a workout? Ate a cake? Don’t panic—just get back on track and avoid the mirror for a week.

8. Reward Yourself: Hit a milestone? Treat yourself to something non food related.

Weekend Diet Tips:

Have you got a calorie packed evening that you can’t get out of?

Follow these tips the minimise the damage👇‼️

Start with Hydration
Wake up and drown your hunger with water. Pretend it’s a cocktail if that helps…

Skip Breakfast (or Keep It Light)
No breakfast, no problem! Save those calories for later. A tiny yogurt or fruit, if you must.

Stay Busy
Distract yourself from the hunger with activities. Hobbies, errands, anything to keep the mind active.

Snacks (If Needed)
Can’t take it? Nibble on nuts, fruit. Think of it as a boring preview of tonight’s feast.

Plan Your Evening Meal
Plan it out so you can enjoy it without things getting out of hand.

Drop me a DM if this helped 🤝

Have a good weekend people ✌️

📅 5 Tips to Stay Consistent:

Set Small Goals: Aim for “lose a pound this week” instead of “six-pack by Friday.” Small wins keep you sane.

Routine, Routine, Routine: Meal prep like the apocalypse is coming. Gym like it’s a part-time job.

Track Everything: Log your progress to see how far you’ve come. Quitting now would be a waste of good suffering.

Be Flexible: Miss a day? Shrug it off and get back on track. Don’t let one slip-up snowball.

Find Your Tribe: Surround yourself with people on the same page as you.

Misery loves company, after all.

Have a good week people ✌️.

5 tips to plan your nutrition for the week:

1. **Set Clear Goals**: Know your mission. Whether it’s losing weight or building muscle, clear goals keep you from snacking aimlessly. Remember, “bulk” doesn’t mean eating an entire pizza.

2. **Plan Balanced Meals**: Make your plate a balanced team of proteins, carbs, and fats.

3. **Create a Shopping List**: Your shopping list is your game plan.

4. **Prep in Advance**: Be a meal prep wizard. Cook and portion meals ahead to dodge the weeknight scramble. This way, cereal won’t become your dinner fallback.

5. **Stay Flexible and Adjust**: Life happens. Keep backup ingredients ready to save the day when plans change.

Your best efforts will always produce the best possible outcome.

Some periods of your life are going to be more difficult than others to get in shape, but don’t use that as an excuse to fall off completely.

Having an all or nothing approach always results in failure at some point.

💥

Have a good week people 🤜🤛‼️

When your coach gives you intervals on the stairclimber 🖕😂

When your coach drops your calories and gives you stairclimber intervals 🖕😂

10 thoughts after coaching for 10 years

1. You can change your whole life by just prioritising you health and fitness

2. The fitness industry is full of lies

3. What you can stick to is FAR more important than the most ‘optimal’ approach

4. Everybody does in fact have time, it’s just how they choose to spend it

5. Protein products/baking tastes like sh*t - just eat less of the real thing

6. Nobody has a broken metabolism

7. You don’t need a meal plan, you just need to be taught how to eat

8. You’ll NEVER eat too little to lose weight

9. A lot of people overestimate how much time they need to spend in the gym, but underestimate how hard they have to work while they’re there

10. If it was the case of ‘just knowing what to do’ I wouldn’t have a business. Support, accountability and 1-1 coaching are the missing links for 99% of people

Happy Wednesday…

4 ways to manage hunger and lose body fat 👇

1️⃣ Track your intake meticulously 📝 - Keep a food diary or use an app to monitor what you consume daily.
2️⃣ Prioritise whole foods 🍎 - Opt for fresh fruits, vegetables, lean proteins, and whole grains to nourish your body.
3️⃣ Stay hydrated 💧 - Drink plenty of water throughout the day to support your metabolism and reduce hunger pangs.
4️⃣ Practise portion control ⚖️ - Be mindful of serving sizes to avoid overeating.

You might have noticed that my clients never “exercise.”

Surprising, right? Not a single one of them hits the gym just to exercise…

Honestly.

They look phenomenal and achieve extraordinary results.

But here’s the kicker: they don’t spend a single day exercising.

Instead, they TRAIN!

And there’s a world of difference.

Exercising is walking into a class or gym, breaking a sweat with no real plan, just going through the motions, aimlessly moving about, ticking a box in your mind.

Training, however, is a different beast. It’s about moving from A to B with laser-like precision. It’s meticulously mapped out, organised, leaving nothing to chance. It’s a tactical, strategic endeavour with no room for error.

This is why they achieve the results they do.

I eliminate the guesswork so that all my clients need to do is follow the plan and watch the results roll in.

Discipline is the bridge between goals and accomplishments.

The obstacle becomes the way

Have a good week people 🤜🤛

Have a good bank holiday people 🤜🤛

Ticking the boxes