Fitness Excellence

Week 1 ➡️ week 6

Absolutely outstanding work from this one ☝🏼

In 6 weeks she completely transformed her physique, lost 11lbs and got their body fat % down to 18%

Like most people she had other things in her life that could easily have made this harder than how she made it look, she’s a mother of 2, works full time and has time restraint, but still she checked in every week without fail and monitored everything I asked of her!

This is what we had her do 👇🏼
✅ track calories and protein which included meals she enjoyed and would work with the family
✅ check in weekly
✅ weight train 3x per week plus 2x Cardio sessions
❌No restrictive diet
❌No excessive training demands they can’t meet
❌No secret ‘fat loss’ methods

Just consistency and accountability

Ultra 55 2024 ✅

Loved it, running with people definitely makes running easier and more enjoyable

It’s not my last Ultra, but it is for a while (I think). Don’t think I could stomach anymore gels

Got one of them weighted vests that shouts at you if you stay still

Results don’t come over night

It’s about creating something that’s sustainable for a long period of time so you can be consistent enough to see the progress

So one bad night isn’t the end of the world

Just keep going

P.s. these number were just for presentation, everyone has different demands and a different diet requirement

You don’t even need to be completely regimented

But having a provisional plan/guide removes the hard work of thinking, particularly when you feel like you’ve got other priorities worth worrying about

If you struggle with not knowing what plan you need to follow or you aren’t disciplined enough to stick to a plan, that’s where you reach out to an professional for guidance

Reshape in 8 starts next week 💪🏼

I know what you’re thinking, just another same old 8 week programme that you’ll sack off after the 8 weeks and just gain weight again

But that’s the thing, if you’ve followed me for any length of time you’ll see that I bang on about sustainability and long lasting results, and that’s exactly what I’ve tied in to this 8 week challenge

I want to reshape your body, mindset and lifestyle in 8 weeks and achieve results you didn’t think were possible, and then follow through with presenting and educating you on how to simply keep the results you achieve

Plus unlike the big names, slimming world, elite, Joe wicks etc, you’ll actually have personal interaction from the lead coach, not just a member of the team they’ve hired.

Follow the link in my bio to register your interest and I’ll send you all the details, and we’ll get you pretty much started straight away and start working toward the fittest version of yourself

🏃‍♂️29km this morning

Here’s 3 tips to help your runs 👇🏼

1️⃣Hydration - sounds obvious but people don’t hydrate enough or people don’t like to carry things when they run. As you sweat, which you will be, you’ll obviously lose water, and the longer that goes on the more water you’ll be losing in your blood, making it thicker and harder to supply those working muscles with energy thus an increase in heart rate and breathing

2️⃣ Nutrition - again no brainer, but a lot of people want to do fasted workouts these days (if that works for you then you do you) but if you’re runs going to be lengthy, particularly in the realms of an hour plus, then you should be thinking about getting some decent nutrition before and after the workout and sometimes during. And although some people would hate this, having a good amount of carbs will help

3️⃣ Pace - if you’re wanting to build your endurance and general fitness (PBs aside) then you’ll probably want to linger around conversational pace (with some intensity, don’t got so slow you could scream the lyrics to your favourite song)

Do things you enjoy
Spend time with and on things you value and value you back
Lift s**t 3x per week
Reduce the stuff that’s not beneficial to you (not restrict)
Stay consistent for months not days, or weeks

A calorie deficit, activity and exercise matter, but there’s a few other components that go on in the background that can make things run smoothly or go to s**t.

Mindset Matters: Believe in your potential! Shifting your self-identity to see yourself as a healthy, active person can work wonders. 💪

Positive Self-Talk: Swap “I can’t” with “I can and I will.” Your internal dialogue shapes your success.

Consistency Over Perfection: It’s not about being perfect, it’s about being consistent. Small, sustainable changes make a big difference. 🏃‍♂️

Supportive community: Surround yourself with positive influences. Friends, family, and community can uplift and motivate you.

Healthy Habits: Create routines that support your goals. Automate healthy behaviors and then be consistent

Remember, every step forward counts.

What’s one small change you’re making today? Share below! 👇

💪 Ready to transform your body? Join Reshape in 8 Challenge and invest in your health for less than what you spend on common weekly treats! 🍫☕🍔

Think about it: Every week, many of us spend over £20 on things like:

Daily coffee runs: £21-£35
Takeaway meals: £20-£40
Subscription services: £8-£15 each
Lunches out: £25-£50
Snacks and treats: £20+
Nights out: £20+
Instead of these temporary pleasures, why not invest in something that will bring lasting change?

This challenge offers you the tools, support, and motivation to achieve your fat loss goals.

Don't wait—turn those small weekly expenses into a significant investment in your health and happiness.

After 5 WEEKS!! 📈

They placed their trust in me, stayed consistent, put in the hard work and got the results they deserved.

The best part is they didn’t have to follow any restrictive diets or exercise excessive amounts.

They just stuck to their original lifestyle and diets and made some minor adjustments.

They went on to achieve some amazing result over the next couple of weeks following these check ins, and now they’ve learnt how to maintain progress, control their nutrition and achieve a more balanced and realistic diet and exercise routine👏

If the reshape in your body composition, body weight and mentality towards exercise and nutrition is something you’ve been craving, then head over to my profile and click the link in the bio and leave your email!
Then we’ll work on reshaping you in 8 weeks giving you the results you didn’t think were possible!

Week 5/8 - the lightest weigh-in I’ve had since 2018 (159lbs) and probably the best I’ve looked with the least amount of effort

I’ve aimed to achieve a couple of things with this transformation

1. Show that even when your life changes drastically (the baby), you don’t need to train everyday to achieve decent results

2. Im about to launch a 8 week programme and I want to show everyone what you can achieve in 8 weeks

3. Get myself back in to shape following a whirlwind couple of months

Here’s how I’ve done it 👇🏼

🔺3x 45 min workouts per week and 1x cardio (football) - occasionally managed an additional run in the week

🔺Aimed to keep my steps above 8000

🔺Set a calorie and protein target and stayed within my targets 80% of the time

I haven’t been super strict with my nutrition, we’ve enjoyed takeaways, non-nutritional food and alcohol, I’ve just not been a dick and ate or drank more than I needed too

I’ve missed workouts but not done more or ate less as an emotional response, I just stuck to the plan

And in 5 weeks I’ve totalled 157 hours of sleep (4.5hrs avg.) out of a recommended 245 hours (7hrs avg.)

There’s been nothing special about my routine, and there’s been a number of reasons I could’ve thrown in the towel (mainly sleepless nights) but I didn’t, and I’m here now because of it

I just stayed consistent 💪🏼

P.s. if you want to achieve results like this, keep an eye out for my 8 week programme, launching soon!

When gardening reminds you of fat loss 🫣

To achieve fat loss a calorie deficit is the bare minimum you need to adhere too

And controlling your nutrition is going to be one of the best ways to create that deficit as well as positively impact the other lifestyle changes needed to make fat loss possible

How I’ve controlled my own weight with a newborn 👇🏼

Obviously your lifestyle changes once the baby arrives, your priorities shift, how you want to spend your free time changes, and how much free time you actually have is also reduced

I knew this was going to happen, and I was aware I wouldn’t train like I use to, at least for the time being (or maybe never again)

But the thing is, even if I can’t train as much, I’ve still GOT TO EAT.
And what I can control is what I consume and how much.

Fat gain or loss isn’t necessarily dictated by the level of exercise you do, although it does help

But it is massively controlled by how much you shovel down your pie hole

So in the last 3 weeks I’ve followed the same advice I’d ask my own clients to follow

I’ve monitored my intake,
I’ve not avoided takeaways,
I’ve not avoided alcohol,
I’ve enjoyed sweet treats,
I’ve just not got carried away

I’ve continued to make meals using fresh foods and lean meats, and prepare some meals

but I have also opted for some convenience foods too, why wouldn’t I, the whole point of it is convenience and some days I need that

Beginner runners listen up. You’re not doing it wrong, but there’s ways to make it more productive

Simple
1. Plan, Prepare, Deliver
2. Become more efficient at running
3. Slowly build your distance and frequency
4. Invite or join others, it’s motivating, good crack and benefits everyone all round

Just out here sharing honest information 🤷🏼‍♂️

Plus, I really hate it when people force diets down your neck and make you believe that every other diet is inferior.

The key takeaway is that you do things you enjoy and monitor your progress consistently

Before you know it you’ve started to create a healthier lifestyle and habits you can keep for life

It’s more than just fat loss

Absolute incredible work from this client! And they’ve not finished yet, I can’t wait for their ‘end’ result

No restrictive diets
No excessive training demands they can’t meet
No secret ‘fat loss’ methods

Just consistency and accountability

If you want to achieve results like this and want to be lead down the right path and build the best version of yourself that’s realistic to maintain then just send me a DM saying ‘fat loss’ and we’ll go from there. I only use proven methods.

NO GYM, NO PROBLEM

This client didn’t think they could manage this with such a busy social life, children, work etc

But I was confident we could work around all those ‘barriers’

✅Home training routine part of her regular routine
✅ Realistic diet that fits his lifestyle
✅body confidence up

❌No restrictive diets
❌No excessive training demands they can’t meet
❌No secret ‘fat loss’ methods

Just consistency and accountability

If you want to achieve results like this and want to be lead down the right path and build the best version of yourself that’s realistic to check my bio for an enquiry form. I only use proven methods.

Ultra North 55
Loved that!
Legs feel heavy and did from as early as mile 12, but after a second wind around mile 18 felt far too comfortable for what it was

We're changing your life here, but one step at a time.

Focus on these 3 things first to get the ball rolling.

Watch the results roll in and the motivation increase!

1. Understand where you're going and how you can measure progress

2. Reduce your calorie intake and brush up your nutrition, my tip would be start by adding more fruit and veg

3. Be more active, and if you can, include more resistance training.
If its a choice between weights or Cardio, you ideally want both, but if you can't, choose weights, and if that's not an option then obviously, Cardio as best as you can

For any coaching enquiries, or you're ready to take yourself to the next level and achieve your goals, DM me "info" and I'll tell you what you've got to do next!

Muscle and fat are two completely different things

Fat is stored energy

Muscle uses and stores energy

Or

Fat is the fuel/wood you would throw on a fire

Muscle is the fire

For any coaching enquiries, or you're ready to take yourself to the next level and achieve your goals, DM me "info" and I'll tell you what you've got to do next!

It can be discouraging when the results we ARE getting don't match the results we SHOULD be getting

That's when it's time to take a step back and ask ourselves if we're putting in the necessary work to get the results we expect

If we are then we just need patience

If not, then make the changes.

For any coaching enquiries, or you're ready to take yourself to the next level and achieve your goals, DM me "info" and I'll tell you what you've got to do next!

Smashing supplements and and hammering one or two of your workouts isn't going to help you alot unless you address all the other areas of your lifestyle

If you're pushing for big results, you need to make the changes.

For any coaching enquiries, or you're ready to take yourself to the next level and achieve your goals, DM me "info" and I'll tell you what you've got to do next!