Gregg Stubbs - Essex's premier fitness coach

The Morning run …
It helps !!!

Is it easy? Absolutely not

Is it worth it? Yes, no doubt about it 😁

You see...exercise isn't just about weight loss or muscle strength

It's about having fun, making new friends, feeling more confident, feeling happier, feeling healthier 😁

And the list goes on

To see great results, you have to work hard...⠀
⠀
But the results are SO worth it ✌️

Want help? Drop us a message

Applications still being taken for the 8 weeks to lean ...
See the bio or the link below 👇🏻

https://form.jotform.com/ChallengeUK/OnlineCoaching

When people join us at Challenge Fitness UK we never ever want them to restrict themsemlves so much that they

😢 Are hungry all the time
❌ Miss out on fun things
😤 Fall off the wagon and binge 3 weeks later

And that is why we always tell people to keep a close eye on their nutrition, to stay consistent but also to make sure they still treat themselves now again

SO...if you want to have that a glass or 2 of wine and a pudding on a Saturday

DO IT

Want help? Drop us a message

Applications still being taken for the 8 weeks to lean ...
See the bio or the link below 👇🏻

https://form.jotform.com/ChallengeUK/OnlineCoaching

Something to think about this weekend if you're wanting to make a change...
⠀
4 tips to facilitate happiness:

Weekends are often the time that people decide to make a big change

Reflecting on where you are and where you want to be is really important

How are you going to get there?
⠀
Is it time to step out of your comfort zone? Let me know!⠀

Want help? Drop us a message

Applications still being taken for the 8 weeks to lean ...
See the bio or the link below 👇🏻

https://form.jotform.com/ChallengeUK/OnlineCoaching

Happy Friday people !!

4 tips to facilitate happiness...something to think about this weekend⠀

Weekends are often the time that people decide to make a big change

Reflecting on where you are and where you want to be is really important

How are you going to get there?
⠀
Is it time to step out of your comfort zone? Let me know!⠀

Want help? Drop us a message

Applications still being taken for the 8 weeks to lean ...
See the bio or the link below 👇🏻

https://form.jotform.com/ChallengeUK/OnlineCoaching

Next time you compare yourself to someone else

Stop and ask yourself...

Did we start our fitness journey at the same time? 🏃🏻‍♂️
Do we have access to the same resources? 💸
Are we the same age? 🤥
Do I have the same amount of spare time as them? 🕣
Are we the same body type? 😊

We are willing to bet most of the answers are either 'No' or 'Don't know'

And if this is the case...then you know what to do!

STOP comparing ❌

Want help? Drop us a message

Applications still being taken for the 8 weeks to lean ...
See the bio or the link below 👇🏻

https://form.jotform.com/ChallengeUK/OnlineCoaching

Unhappy with how you look 🆘⠀
⠀
You buy clothes you don't like just because they fit 😨⠀
⠀
Energy levels are at an all-time low as well as your confidence 👇🏽⠀
⠀
Maybe you avoid socialising 🙋🏻⠀
⠀
Your health is the worst it’s been in years 😓⠀

So many people delay getting into fitness because they're nervous and in turn neglect their physical and mental health. We promise you, get started and you won't regret it. The sooner you start, the sooner you see results.⠀
⠀
If you're sick of feeling like you do now and you want to feel amazing let us know, we can have a chat and change that!⠀

Want help? Drop us a message

Applications still being taken for the 8 weeks to lean ...
See the bio or the link below 👇🏻

https://form.jotform.com/ChallengeUK/OnlineCoaching

If you have been working hard for a month or so and you don't feel or see any change...there could be a few reasons why ⬇️

❌You don't have a clear goal

❌You aren't challenging yourself

❌You jump from one type of workout to the next

❌You're not hydrating properly

❌You're not resting enough

If some of these reasons might be why you aren't seeing enough progress...

Change it up, set new goals, challenge yourself 🙌🏻

Want help? Drop us a message

Applications still being taken for the 8 weeks to lean ...
See the bio or the link below 👇🏻

https://form.jotform.com/ChallengeUK/OnlineCoaching

There is no best or right way to balance your life with fitness

Remember, following someone else's routine won't necessarily mean it will work for you

Work-around your own routine, listen to your body and prioritise what is important to you

This is how you can make this change and sustain it successfully

Are you a morning or evening person? 🙌🏻

Cardio or weights training? 🏃🏻‍♂️🏋🏻‍♀️

2-3 times a week or 4-5?⠀📅

Training with people or on your own? 👯‍♀️

Want help? Drop us a message

Applications still being taken for the 8 weeks to lean ...
See the bio or the link below 👇🏻

https://form.jotform.com/ChallengeUK/OnlineCoaching

😡 SCALES-SCALES-SCALES 😡

NO THEY DO DOT SHOW THE WHOLE PICTURE OF FAT LOSS..... (🧼 📦 moment !)

Have you been working super hard, exercising and eating well?

Stepped on the scales and been majorly disappointed?

🛑 STOP! 🛑

Here's how to check your progress...and forget those scales

📏 Check your measurements
👖 The way your clothes fit
💪🏻 Feeling stronger
🏃🏻‍♂️ Feeling fitter
🍽 Healthier eating
❌ Breaking bad habits

If you still aren't seeing progress in any of these 6 areas...then it is time to rethink your approach to this lifestyle change

Want help? Drop us a message

Applications still being taken for the 8 weeks to lean ...
See the bio or the link below 👇🏻

https://form.jotform.com/ChallengeUK/OnlineCoaching

What you see vs. What you don't see

The infographic says it all really 💬

Before & after transformations are undoubtedly brilliant motivation

But what they don't show is everything that went on behind the scenes between those two photographs

And that is very important to remember ✅

You see...motivation comes & goes

Those transformations did NOT come easy

And it took more than motivation to get them there

It took true grit and determination 👊🏻

Want some help? Drop us a message

Applications still being taken for the 8 weeks to lean ...
See the bio or the link below 👇🏻

https://form.jotform.com/ChallengeUK/OnlineCoaching

#

is very often one of the key for our clients

And whilst we do believe you shouldn't let the scale define you

That doesn't mean you shouldn't track your weight - if you can do it comfortably and in a controlled way

And if you do, it's important you remember, this process is NOT linear

And that is OK ❗️

Want some help? Drop us a message

Applications still being taken for the 8 weeks to lean ...
See the bio or the link below 👇🏻

https://form.jotform.com/ChallengeUK/OnlineCoaching

When you have to bail out of your own programme due to injury ...! (And today looked great 😢)

MINDSET 1: 'When I lose the weight, I will feel good about myself' ❌

MINDSET 2: 'I feel good about myself because I am making my health a priority' ✅

Who is guilty of having mindset number 1? ✋

Yes, you may not feel satisfied that you haven't reached your goals yet

However, you should feel good about yourself because you are working on it

So, let's try a little more of mindset number 2 🙌🏻

If you are making your health a priority, you FOR SURE should feel good about yourself

Want some help? Drop us a message

Applications still being taken for the 8 weeks to lean ...
See the bio or the link below 👇🏻

https://form.jotform.com/ChallengeUK/OnlineCoaching

Fat loss results come from...

Consistently achieving a calorie deficit ➖
Consistently eating protein 🥚
Consistently lifting weights 🏋🏻‍♀️
Consistently eating fruit & veg 🍌
Consistently achieving your daily steps & movement 🚶🏼‍♂️
Consistently getting enough sleep 💤

Don't overcomplicate it! ❌
Forget the detox teas and restrictive diets ❌

It's pretty straight forward...but that doesn't mean it is going to be easy

Want some help? Drop us a message

Applications still being taken for the 8 weeks to lean ...
See the bio or the link below 👇🏻

https://form.jotform.com/ChallengeUK/OnlineCoaching

#

Habits of Successful Dieters

When you see someone who has lost an incredible amount of weight and kept it off

There are probably a couple of things they have done

🏋🏻‍♀️ Regular exercise - building muscle, speeding up metabolism and helping you to make better food choices

📉 Aware of stats - it is important to know if you are moving in the right or wrong direction

🍊 They know how much they eat - calorie deficit is important! Track your food intake to really be sure

📅 They plan ahead - planning means you are less likely to make poor and rushed food choices

So, have a think...do you do these things?

If you are wanting to forget the fast fixes and finally make a change and maintain it

These are 4 key ways to do it 🤗

Get in touch if you want my help!
Applications still being taken for the 8 weeks to lean ...
See the bio or the link below 👇🏻

https://form.jotform.com/ChallengeUK/OnlineCoaching

Have you ever felt like this?
⠀
Unhappy with how you look 🆘⠀
⠀
You buy clothes you don't like just because they fit 😨⠀
⠀
Energy levels are at an all-time low as well as your confidence 👇🏽⠀
⠀
Maybe you avoid socialising 🙋🏻⠀
⠀
Your health is the worst it’s been in years 😓⠀

So many people delay getting into fitness because they're nervous and in turn neglect their physical and mental health. We promise you, get started and you won't regret it. The sooner you start, the sooner you see results.⠀
⠀
If you're sick of feeling like you do now and you want to feel amazing let us know, we can have a chat and change that!⠀

Get in touch if you want my help!
Applications still being taken for the 8 weeks to lean ...
See the bio or the link below 👇🏻

https://form.jotform.com/ChallengeUK/OnlineCoaching

SCREEN TIME

Pick up your phone and check out your average daily screen time for this week.

Some of you may be shocked…so we will add to that ☠️

The hour will dictate the rounds.

The minutes will dictate the ‘PAL*.’

*Pain Assisted Learning (PAL)
- Calories
- KB Swings
- Squat Thrusts

If you were 4 hours 58 minutes of average screen time…

4 rounds
- Calories 58 cals
- KB Swings x58
- Squat Thrusts x58

Wait a minute….you thought that you were going to get an easy time if you had 7 hours and 1 minute didn’t you….

Well, if your ‘minutes’ are under 30 then you subtract that number from 60 ☠️

7 hours and 1 minute would be 7 rounds of 59 😬

Simple session nil rest on the circuit…just repeat and get a sweat on.

#

Do you warm up and cool down before and after sessions?🤔

Warming up dialates your blood vessels which ensures oxygen is supplying your muscles. It makes you more flexible and efficient. It's also hugely important as by slowly raising your heart rate, you're minimising stress on your heart❤️

The process of a cool-down keeps your blood flowing, which reduces the risk of sudden dizziness. It's also good to stretch, reducing the buildup of lactic acid and therefore possible cramping and stiffness🤸

Moral of the story? Don't forget to warm up and cool down!

Or, Perhaps you haven't been to the gym for a while and you're interested or even ready to get started? 💪

Get in touch if you want my help!
Applications still being taken for the 8 weeks to lean ...

Have you been working hard at the gym for weeks and feel you aren't seeing good progress?
⠀
This is normally due to a lack of calorie deficit. Very simply, you need to burn more calories throughout the day than you consume to lose weight. ⠀

And its easy to underestimate your calorie consumption
⠀
So, let's not over-complicate it! Here are 6 things you might be doing which is resulting in the consumption of too many calories…

Get in touch if you want my help!
Applications still being taken for the 8 weeks to lean ...

We are all great at thinking up excuses ⠀

You see...an excuse is a great way to get out of something you really don't want to do
⠀
'I don't have time' 🕐⠀
⠀
'I'm too tired'😴⠀
⠀
'I am too unfit' 😫⠀
⠀⠀
Are you ready to stop making excuses? 🙌🏼⠀⠀
⠀⠀
⬇️⬇️⬇️⠀
Go to the bio or see below

https://form.jotform.com/ChallengeUK/OnlineCoaching

A question from a pt session this morning :

Banana in the night vs Banana in the day 🍌

Quick reminder: there is no calorie difference between eating in the day and eating at night⠀
⠀
The calories remain the same!
⠀
Consuming more calories than you burn is what can cause weight gain 👈🏼

Quick fixes DON'T last! ❌

It is far more important you take the time to properly change your lifestyle ⠀

Otherwise you will end up in a vicious circle

Losing weight > gaining it again > losing it > gaining it again 😫

And before you know it you’re heavier and unhappier than when you started 😔

Instead I suggest you take your time, put the work in and make smaller changes over a longer period of time

This way you are developing habits and changing your lifestyle for good

💪🏻

Get in touch if you want my help!
Applications still being taken for the 8 weeks to lean ...

Your health should be a priority

And the best way to look after yourself is with a nutritious balanced diet, regular exercise and a good support network

So, stop making excuses and give this a real go
⠀⠀⠀
You won't regret it

I guarantee it!

A nice and simple one ⬇️
⠀
Try this:

Exercise 3x per week
Get your 10,000 steps in a day
Keep a close eye on your portion size and snacking

With these 3 things combined you should see a better quality of sleep

And you will see progress in your health & body too
⠀
Don't overcomplicate it!💪

to for 21 days 📅⠀
⠀
After this three weeks, this should become a ☝️⠀
⠀
Once this becomes a habit, you should want to commit for another 90 days ✅⠀
⠀
If you can keep this up, it should become a lifestyle change 🤸⠀

Who loves a good routine?

Writing to do lists?

Keeping on track or your goals?

These 3 ways people stay motivated 😃

What helps you?

Who is guilty of comparing themself to others?

Wondering to yourself...

How long did that take?
What diet were they on?
What type of exercise do they do?
How many times a week?

The truth is, EVERYONE is different 👉🏼

My advice? find out what works for YOU 💪🏻
#

4 Tips To Stop Overeating

Change your environment - the easiest way to stop over-eating is to get the tempting foods out of your house

Plan ahead of time - have treats in moderation and not just because you are in a hurry and haven't planned

Resist the urge - you're probably craving, stressed or have bad eating habits. Wait 10-15 minutes and see if you still really need it

Get back on track - fallen off the wagon? Don't write the entire day or week off. Just simply get back on track

Hope this helps!

As a 20+ years pro coach I do love it when people are smashing their goals!!! Well done 👏 👏 👏