Christian Lawal Personal Training

So you want to get in unbelievable shape..

Have a swipe through to learn 4 of my top tips that have helped my clients to get in great shape & feel their very best - both physically & mentally 💪🏽🧠

Don’t forget to save this post if you found it valuable!

Back in July last year, Sandrine was at a low point.

She was low on confidence..

Her physical & mental health weren’t in a great place.

And she didn’t have the confidence, know-how, or drive to get herself out of her predicament.

So, she reached out.

We sat down & spoke about..

🎯 What she wanted to achieve
⛓️ What was holding her back
💭 What it would take to get her there

Then, we put a plan together.

One that took into account her goals AND what she was willing to sacrifice to achieve them.

Over these past 12 months she’s..

✓ Strength trained 2-3x per week on average
✓ Become more conscious of what & how much she eats
✓ Increased her activity levels by taking daily walks
✓ Introduced exercise she enjoys into her routine 🥊

The results?

Today, Sandrine..

✓ Has dropped over 6kg
✓ Feels stronger - both physically & mentally
✓ Feels way more confident in herself & her body

It’s been so good to witness her evolution over these past 12 months.

And I’m certain there’s a whole lot more to come 💪

—

If you’re ready to become a stronger, healthier, & more confident you..

Then just drop me a quick DM today!

Let me know what you’re struggling with at the moment..

And we’ll take it from there ✌🏽

10kg weight loss 📉

That’s what Gareth has managed to achieve over the last 4 ½ months

Incredible progress 👏

But, when we started working together Gareth didn’t JUST want to lose weight.

He also wanted to feel more physically capable 💪🏽

To be able to go out on a run problem-free

And to carry his grandkids around the park without getting out of breath.

So, to make his goals a reality we outlined a plan, which included..

✅ Tracking a food diary
✅ Increasing his daily step count
✅ Strength training 3x per week
✅ Following the Couch to 5k plan

Just as importantly, the plan didn’t include..

❌ Tracking calories
❌ Completely writing off his social life

Just over 4 months later & we’re seeing the progress from his efforts.

It’s a been a pleasure to help Gareth on his journey so far & the best part is we’re only just getting started 🙌🏽

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Want to feel stronger, healthier, & fitter - just like Gareth?

Drop me a quick DM today & let me know what you’re struggling with 📥

We’ll arrange a free consultation & go from there!

9kg weight loss in 4 months 📉

Without tracking calories

And without sacrificing his social life.

Weight loss doesn’t have to be a super restrictive boot-camp style approach

But it does require..

✅ Willingness to stick to behaviours consistently
✅ Desire to create a lifestyle of healthy habits

Instead of just looking for a short term quick fix ❌

So swipe through if you want to learn how my client Gareth did it!

New to strength training?

Here’s 3 of my top tips of what to do if I was in your shoes..

1️⃣ Outline my Goals

2️⃣ Create a Program

3️⃣ Track my Progress

If you want some more help getting started with your strength training..

Then visit to the link in my bio..

And download my FREE e-book: The Strength Training Kickstarter!

It’s a straightforward guide of the fundamentals of training.

Helping you to feel more confident in the gym

And get greater results from your training 💪

And, it even includes on example training program (exercise video tutorials included) for you to follow.

Hit the link in my bio to get your copy today 📲

If I could only strength train 3x per week..

And didn’t want to spend more than 45-60 minutes during each session

Then take a quick swipe through to learn what I’d do 👉🏽

And if you found this post useful then be sure to hit save!

Guilt Blocks Growth 🚫

I spend 25+ hours each week talking to people from different walks of life.

And if there’s one universal thread that I can say ties a lot of people together, it’s this 👇🏽

𝐀 𝐥𝐚𝐜𝐤 𝐨𝐟 𝐬𝐞𝐥𝐟-𝐜𝐨𝐦𝐩𝐚𝐬𝐬𝐢𝐨𝐧.

I’d include myself in that too!

So many of us are just way too hard on ourselves!

Now it’s not a bad thing to hold yourself to a high standard

There’s plenty of positives from doing so.

But excessive self-judgement will only hold you back.

It limits you from feeling free; which is when you’ll be at your most productive, energised, & motivated.

So, accept yourself for who you are & where you’re at right now.

𝐘𝐨𝐮 𝐦𝐢𝐠𝐡𝐭 𝐧𝐨𝐭 𝐛𝐞 𝐞𝐱𝐚𝐜𝐭𝐥𝐲 𝐰𝐡𝐞𝐫𝐞 𝐲𝐨𝐮’𝐝 𝐥𝐢𝐤𝐞 𝐭𝐨 𝐛𝐞, 𝐛𝐮𝐭 𝐢𝐭’𝐬 𝐰𝐡𝐞𝐫𝐞 𝐲𝐨𝐮’𝐫𝐞 𝐚𝐭.

And resisting the way life is doesn’t help.

Ease up on the self-judgement & the internal criticism

And take action from there 🙌🏽

I’ve spent the last 4 years helping men & women to..

✅ Build Strength
✅ Improve their health
✅ Feel more confident in their own skin

All without living a crazy restrictive lifestyle 🙅🏾‍♂️

Feel like 2024 is the year you want to do the same?

I can help!

Swipe through to learn what my personal training service includes & how it can help you 🙌🏽

Meet Alison 👋

When Allison & I first started working together she wasn’t happy with where she was at.

She she was tired of making excuses for herself

And she wanted to step into her 60s feeling as fit & as strong as she ever has 💪

But, Alison faced a couple of challenges.

❌ She had zero accountability.

❌ She had no clue what she was doing in the gym.

❌ She was taking the quick & easy option a bit too often when it came to her diet
⁣⁣
So, she got in touch.
⁣⁣
We sat down for a chat & got clear on: ⁣
⁣⁣
- What she’s struggling with⁣⁣
- What she wants to achieve⁣⁣
- What’s needed to get her there!
⁣⁣
Since then, Alison has:⁣⁣
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✅ Built a consistent routine of exercise into her lifestyle⁣⁣

✅ Become more mindful of the food she puts into her body⁣⁣

✅ Experienced real improvements in how she looks & feels⁣⁣
 
If you want to make incredible progress like Alison..

Then simply drop me a quick DM today 📲

In the latest episode of Higher Health I sat down once again with my boys Luke & Ryan to reflect on another year of life!

We delved into some of the challenges we've faced this year, important lessons we've learnt, & the things we're focusing on moving into 2024.

Head over to the link in my bio to take a listen 🔗

Enjoy!

You won’t improve in any aspect of your life..

If you don’t know where you’re going.

You need a future ideal - something to orient yourself towards 🎯

Without it, you’ll never to feel driven to act.

So clarify what you want to achieve 📝

Outline the behaviours needed to make it a reality.

And then move forward one day at a time

Change is inevitable in life⁣.
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The problem is, most of us aren’t a big fan of it.⁣.
⁣⁣
We want stability, security, comfort.. 🫂
⁣⁣
And change means the opposite. ⁣⁣
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So, to deal with this, you create the illusion of control
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You trick yourself into thinking that you have control over your life & what happens to you.⁣⁣
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But here’s a lil dose of reality - you don’t!
⁣⁣
Life’s gonna do life, whether you like it or not 🤷🏾‍♂️
⁣⁣
You could read that & think “well then, what’s the f*cking point?”⁣⁣
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Fair.
⁣⁣
But it’s hardly the most empowering approach to life, is it?
⁣⁣
I encourage a different perspective:
⁣⁣
Recognise that although you have little control over what happens to you..

𝙔𝙤𝙪 𝙝𝙖𝙫𝙚 𝙘𝙤𝙢𝙥𝙡𝙚𝙩𝙚 𝙘𝙤𝙣𝙩𝙧𝙤𝙡 𝙤𝙫𝙚𝙧 𝙮𝙤𝙪𝙧 𝙧𝙚𝙖𝙘𝙩𝙞𝙤𝙣 𝙩𝙤 𝙞𝙩.
⁣⁣
Meaning you can view challenging events in your life as ‘negative’ things that happen TO you..⁣⁣
⁣⁣
Or, as events that happen FOR you - as opportunities to grow, learn, & evolve.
⁣⁣
It’s easy to adopt the victim mindset.⁣

I’m guilty of it myself from time to time.
⁣⁣
But, for the most part, the circumstances you’re faced with aren’t what dictate your experience of life..⁣
⁣⁣
𝙄𝙩’𝙨 𝙝𝙤𝙬 𝙮𝙤𝙪 𝙘𝙝𝙤𝙤𝙨𝙚 𝙩𝙤 𝙡𝙤𝙤𝙠 𝙖𝙩 𝙩𝙝𝙚𝙢.

Earlier this week I released the latest episode of Higher Health 🎙️

For my 40th episode, I was joined by

Gary is a mindset coach dedicated to helping you reveal the subconscious programs that are limiting your life and to help you break free 🕊️

During our chat, we delved into a number of topics including..

- Gary's Journey
- How to develop greater self-awareness
- Common limiting beliefs & how to overcome them 
- The problem with affirmations
- How life is really a matter of perspective

I might be slightly biased, but I think it’s a pretty great listen 🤷🏽‍♂️

Go take a listen today - head to the link in my bio & hit ‘Higher Health Podcast’ ✌🏽

Before Sam & I began working together back in 2021 she had fallen off track.
⁣
She was in a bit of a rut..

But wanted to become fitter, stronger, & healthier 💪🏽

Not knowing how to go about it herself, Sam reached out to me.

We talked about where she was at & what she was struggling with..

As well as what she wanted to achieve moving forward 💭

From there, we laid out a plan of action:

✅ Strength training 2-3x per week
✅ Increasing her daily activity levels
✅ Improving the quality of her diet with tracking & some guidance

The outcome?

Sam managed to drop nearly 10kg 📉

And now feels stronger & more confident in all aspects of her life!💥

So, if you’re like Sam..

And want to become stronger, fitter, & healthier

But find yourself stuck in a bit of a rut..

Then all you need to do is drop me a DM today.

Let me know what it is you’re struggling with..

And we’ll take it from there 👌🏽

My personal turning point in life began by getting clear on my values.

Asking myself:

𝙒𝙝𝙖𝙩 𝙙𝙤 𝙄 𝙬𝙖𝙣𝙩 𝙩𝙤 𝙚𝙭𝙥𝙚𝙧𝙞𝙚𝙣𝙘𝙚 𝙞𝙣 𝙡𝙞𝙛𝙚?

𝙃𝙤𝙬 𝙙𝙤 𝙄 𝙬𝙖𝙣𝙩 𝙩𝙤 𝙨𝙝𝙤𝙬 𝙪𝙥 𝙞𝙣 𝙩𝙝𝙚 𝙬𝙤𝙧𝙡𝙙?
⁣
Before asking these fundamental questions, I lacked awareness of who I was & the direction I was headed.⁣
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It felt like life was on repeat 🔁

My environment dictated my circumstances & outcomes.

I wasn’t living on my own terms.⁣

And it wasn’t much fun
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𝙏𝙝𝙚 𝙛𝙞𝙧𝙨𝙩 𝙨𝙩𝙚𝙥 𝙩𝙤 𝙖 𝙡𝙞𝙛𝙚 𝙤𝙛 𝙜𝙧𝙚𝙖𝙩𝙚𝙧 𝙛𝙪𝙡𝙛𝙞𝙡𝙢𝙚𝙣𝙩 𝙞𝙨 𝙜𝙚𝙩𝙩𝙞𝙣𝙜 𝙘𝙡𝙚𝙖𝙧 𝙤𝙣 𝙬𝙝𝙖𝙩 𝙞𝙩 𝙞𝙨 𝙮𝙤𝙪 𝙬𝙖𝙣𝙩.⁣
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Without doing so you’ll go after the things that society tells you you should want.
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Instead of what you genuinely care about.
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So, I encourage you:
⁣
1️⃣ Outline a few of the things you care about most & want to experience in life. ⁣
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2️⃣ Define what’s needed for you to make your values a priority

3️⃣ Adjust your behaviour to align your values & your actions.

At the start of the year .eliza.fit was the heaviest weight she’d been.

She was low on confidence..

Had no clue what she was doing in the gym..

And lacked an over-arching goal to orient herself towards.

It's fair to say she was at a low point

And didn't have the confidence or know-how to get herself out of her predicament.

So, feeling lost, she reached out to me.

We talked about what she wanted to achieve & what it would take to get her there 💭

From there, we put a plan together, taking into account her lifestyle, preferences, & goals 

And then we got to work.

Since then, she’s been:

💪🏻Training on average 3x per week 
👩🏻‍💻Tracking her calories, steps, & weight

And in doing so, she’s 

✅ Built strength & muscle 
✅ Feeling more confident in & out of the gym 
✅ Dropped over 15kg!

And she did all of this while still enjoying the odd holiday & social occasion over the summer! ☀️

If you’re like Bron

And feel ready to become a stronger, healthier, & more confident you..

Then drop me a DM with the word “COACHING” 📥

We’ll have a chat & go from there!

Each day is an opportunity to start from scratch.
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To reflect on where you’ve been struggling..

And to outline your intentions moving forward 💭
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But, I know it can be tough to get the ball rolling.⁣
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You feel like you’re miles away from where you’d like to be.⁣.
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And the thought of doing what you ‘should’ be doing overwhelms you.⁣
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So, you end up doing nothing.
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And this cycle repeats, week after week 🔁
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Now I’m not gonna tell you it’ll all work itself out if you keep on doing what you’re doing..⁣
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Because ultimately, creating a different reality requires you to act differently.
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But, let me alleviate some of that overwhelm with a simple reality check: ⁣
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You DON’T need to change the world today ❌
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Change is a product of small, consistent actions taken over time.⁣
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So, use each day to grow & improve by just 1%.⁣
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And enjoy the process along the way 👌🏽

9 times out of 10 in life, you won’t have the perfect conditions you want ❌

There will always be some sort of potential barrier to stop you from taking action

For example, say you’re carrying a slight shoulder injury.

It would be easy to say:

“Well, my shoulder hurts, so I’ll skip the gym this week” 🤕

Yeah, you could do that.

OR, you could choose to focus on what you CAN do.

You can exercise in a way that doesn’t aggravate the injury..

But that still keeps you moving forward 📈

The truth is that there is always a way to stay on track.

It doesn’t matter whether it’s an injury, a holiday, a lack of time..

There’s always something that you can do.

So, stop putting up imaginary barriers for yourself 💭

And start putting in the work! 🧱

The mindset you hold is everything 🧠

How you view your ability to influence your life has huge bearings on what you’re actually capable of achieving.

If you don’t believe that you’re capable of creating positive change..

Chances are you won’t.

But if you believe that you do..

Then your potential is infinite.

Stop being a victim.

Start taking responsibility ✌🏽

Would you be happy doing what you’re doing today in 12 months time? 🤔

What about 5 or 10 years from now?

If the answer’s yes, awesome.

But if the answer’s no.. then that right there is an opportunity 💡

✅ To explore what it is that you’re not happy with or isn’t working for you

✅ To ask yourself what you could be doing differently

✅ And to take responsibility for your actions moving forward!

Positive change begins with a willingness to ask yourself some tough questions.

So, if there’s some aspect of your life that you’re not happy with, it’s probably because you aren’t asking them!

Creatine is one of those things that is perhaps a little misunderstood & for sure under-appreciated.

Swipe through for an explanation of:

✅ What exactly creatine is
✅ How creatine supplementation works
✅ The potential benefits of supplementation

There’s nothing wrong with striving to lift bigger numbers

Or to look great aesthetically

Those things are awesome.

But, it’s also important to appreciate things beyond the superficial level.

Because your health & your life are infinite games ♾️

You're never going to 'arrive' at your destination

You’ll achieve one goal..

And then immediately create a new one for yourself ⏭️

So for this reason, if you can focus less on the outcomes..

And more on the process

Then not only will you be more likely to experience the outcomes you want..

But you'll actually enjoy the journey a hell of a lot more 💫

Hospice half marathon ✅

The longest & hilliest run of my life.

Shout-out to these legends for suffering alongside me 🤝🏽

Hospice half marathon ✅ The longest & hilliest run of my life. Shout-out to these legends for suffering alongside me 🤝🏽

Lifting weights isn’t just for body builder’s & elite athletes..

If you just want to..

👗 Fit into your clothes better

📈 Enjoy a feeling of progression

🤩 Feel more confident in your own skin

🔋 Improve your energy, mood, & all-round health

🙌🏽 Be physically capable of doing the things you love most

So that you can have the most fulfilling & enjoyable experience of life possible..

Then doing some form of resistance training..

Might just be a smart idea 🤷🏾‍♂️

—

Want to build strength but not sure where to start?

Get your FREE copy of my e-book The Gym Newbie Guide!

It’s a no-nonsense guide of the fundamentals needed to step into the gym with confidence..

Plus, it includes 2 example workouts (with exercise video tutorials) for you to have a go at.

Hit the link in my bio to get your copy today 📲

Being a strong & capable:

Parent

Partner

Carer

Or whatever title fits

Requires that you first & foremost take care of yourself 🙋🏽‍♀️

Physically & mentally.

Because the only way you can show up for others..

is by first showing up for yourself ✅

Another trip around the 🌞

Grateful for the love 🫶🏽

It’s not uncommon to hold this belief:

That changing how you look will change how you feel.

In other words, that becoming more
‘attractive’ (in the eyes of modern society)

Will make you a happier & more confident human being

To be fair, there is some truth to it

It definitely helps.. but only up until a point.

Because you can make huuuge changes to your appearance

But if you still hold sh*tty, self-limiting beliefs about yourself..

Then you won’t feel any different internally 🤷🏾‍♂️

So, by all means, make the external changes

Strive to be stronger, healthier, all that good stuff!

But, also, understand that real change begins in the mind 🧠

Which means challenging the views you have of yourself.

And questioning if the beliefs you hold are true

Or if they’re just stories that you’ve convinced yourself to be real 📝

Stories you’ve accumulated all sorts of evidence to support over time..

But that are still just stories.

Not reality ❌

Once you do this, not only do external changes become less significant..

But, paradoxically, actually become way more achievable too 🙌🏽

Find Your Balance ⚖️

As much as I value being disciplined in terms of my health & fitness

I don’t think we’re here to prioritise it above all else 🤷🏽‍♂️

It makes sense to strike a balance that works for you..

One that allows you to move towards your goals.. without driving you mad.

To me that means recognising that there are moments where you allow yourself to let go a bit;

To enjoy good food, social occasions, holidays ☀️🍻

All without self-judgement ❌

AND there are moments where you dial-in & take a more disciplined approach 🫡

Being a truly healthy human being involves a bit of both ♾️

If there’s some aspect of your life that you’re not happy with

Then it’s your responsibility to look at it objectively.

It’s no good sweeping it under the rug & pretending it doesn’t exist

Because you’ll only experience more of the same outcomes & feelings 🔁

So be honest with yourself.

Clarify where you not living in alignment with what you truly want

And outline what you can do today to edge yourself closer towards your ideal

Stop waiting for the perfect moment ✋🏽

That moment when everything in your life perfectly aligns ✨
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Because, spoiler.. that moment never actually arrives.
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There will always be something.
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You’ll always be able to come up with an excuse as to why now isn’t the right time
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But there comes a point when you just have to crack on 🤷🏽‍♂️

This goes for all things in life - health/fitness related or otherwise.

Because life will continually present you with challenges.

And it’s up to you whether you want to sit around

Use them as excuses

And wait for a moment of calm that never actually arrives..

Or to recognise that there will never be a perfect moment

To step up to the plate

And to start making progress regardless 🙌🏽