The Strength Odyssey

Will you lose body fat being in a calorie deficit?

Yes.

Will you feel more like a real person if you connect back with nature, don’t track all your calories and enjoy life without man made stress, resulting in fat gain?

Definitely.

In my opinion, a lot of stress we face is due to our lack of ability to connect with nature and remove ourselves from the environment that drives us into a state of anxiety.

An anxious person will use vices to help ease the pain they feel.

- junk food (whether it’s tracked or not)

- Cheap dopamine (social media, entertainment, video games, p**n)

- Self medication (Drugs & Alcohol)

- Negative Self Talk ( Convicting yourself that you are indeed a victim and there is no way out)

- Isolation (Removing yourself from healthy relationships due to the lack of self worth and compassion for others)

Our entire world is within our own heads.

For example:

Person A & Person B.

A “bad” thing happens to them both and they both have the exact same circumstances.

Person A eats well, moves daily, gets outside into nature, works on their weaknesses and is aware of their strengths.

Person B eats junk food regularly and has low energy, negative self talk and is generally weak due to the lack of action taken to improve themselves.

Person A is in control of their emotions and decides they will fix what they can fix and the rest is out of their control.

Person B has no emotional control, gets upset and stressed. They then talk themselves into a depressed state, blaming the world, their parents and their situation for the problems in their life and their constant bad luck.

2 people in the same position.

One with full control of their emotions, one with no control.

If you don’t exercise, eat nutrious foods, get outdoors and work to positively fix your life, you cannot say these things don’t work.

You must first except you are not doing things to create a high vibrational state in your life and begin with small changes.

Don’t become a victim.

The same goes for fat loss.

Staying inside a lot, eating crap foods, talking negatively to yourself and hardly doing actual physical exercise will breed a mindset that is weak.

What is ?

✅The key steps to your dream body!
✅Control over your lifestyle!
✅ Consistent wins - In & Out of the gym!

The only thing stopping you from reaching your goals is your ability to provide action in your life…

Does this sound like you?:

- Overweight/unhappy with your appearance
- Confused with nutrition, what to eat, what to avoid
- Struggling with consistency in the gym, what plan to follow and what exercises to do
- Poor energy levels, sleep, focus and routine that’s keeping you from building new habits
- Busy with life demands, work commitments and relationships that you can’t squeeze in fitness goals
- Lacking motivation to get started and need support to succeed in this endeavour

is the investment you need if you wish ti succeed this year… before it’s too late

⏰ Don’t wait around until you have even more commitments or responsibilities that make it even more difficult to reach these goals

Fat Lose is EASY

When you know EXACTLY what to do…

If you’re ready to invest..

✅DM me “START” to book a FREE consultation today and lose 5-10 pounds in 30 days with

Summer 2024 can still be the year you finally get into the best shape of your life.

No more excuses.

No more finding reasons to delay the inevitable.

Anybody can achieve results like this in a matter of months.

It really isn’t complicated, it just requires a good plan and good effort towards that plan.

YOU are all that stands in the way of your success.

Don’t wait around any longer.

Online or In-Person Coaching available - DM “START” to book a consultation today!

Why Enhanced Sports Performance Centre?

1. Semi-private gym which stops the usual antics you find in public gyms, super quiet and open 24/7

2. Belt Squat - great for squatting without any loading on the spine

3. Glue Ham Developer, great bit of kit that can be used in various ways. Not found in most gyms.

4. Curved treadmill - test your speed indoors via self powered running

5. Sauna - multitude of benefits and with the price of the Apex these days, you’re sorted.

6. Dumbbell rack area that’s not filled with chest and arms bro’s

7. Tons of extra space, kit, sled track, assault bikes, ropes, hurdles, cable machines, bands etc

8. Reverse hyper extension and seal row for the posterior gains

9. 3 squat racks filled with weights, barbells, safety squat bar and jammer arms.

10. Finally - Free taster sessions running from May with myself in the gym, includes a walk around, consultation and introduction to the gym - DM me “START” to book your slot!

2024 is already 1/4 complete.

Are you 1/4 the way through your yearly goals or still stuck in the planning stages?

takes care of all the mundane business.

You just need to follow the plan.

DM “START” to begin your fat loss journey today!

This is not a post saying you can’t sit down or shouldn’t sit down.
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Sitting down too long can have a lot of negative side effects.
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❌Blood flow can be restored
❌Posture will adapt leading to back/hip issues
❌you’ll slowly lose internal rotation of the hips and put yourself into a more externally rotated hip position that can further any knee valgis and ankle collapsing issues when running/squatting
❌Your metabolism will slow done as you slow your energy expenditure which will make fat loss more challenging
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It’s not all bad news!
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You need rest and recovery and occasionally you need to sit down for long periods.
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A good rule of thumb is to try get outside at least every 2 hours for sunlight exposure 🌞
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Use this as an opportunity to get 10 minutes of walking time in.
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Stan Efferding suggests a 10 minute walk every single day for keeping physical and mental health in order.
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I couldn’t agree more.
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Your resting positions can carryover massively to your posture.
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Next time you sit down notice how you sit…
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Is your pelvis ticked under?
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Are you cutting off circulation to the feet or one foot?
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How stable are your hips?
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Take all this with a pinch of salt - just be more mindful of how you spend the time you’re not training.
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For all programs, content and access to members area visit tabularasacoaching.co.uk or follow
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What has sitting down too much done to our body?

Health is Performance.
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Peak health will put you at an advantage when it comes to performance levels.
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This applies to both physical and mental health.
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Physically we need to be eating food that’s providing us with enough fuel for a session but also enough energy to recover from sessions.
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Prioritising your nutrients will put your body at a higher level than someone just eating for “fuel” but only focusing on calories.
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Many coaches believe a calorie is a calorie. This couldn’t be further from the truth. If you believe 1,000 calories form processed foods cooked in seed oils and added preservatives is the same as 1,000 calories of high quality, grass fed, animal protein with in season fruit then you need to rethink what your approach to nutrition is.
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We now live in a time where being happy in the short term overrules long term health.
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An athlete and a regular human both need to prioritise health.
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Performance isn’t just sport related. Nutrition has just as big an effect on your mental health as your physical.
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Eating pizza to ‘bulk’ is not only detrimental to your physical health but will also have consequences mentally.
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Both athletes and regular people will suffer if they are neglecting their mental and physical health.
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Why choose one or the other?
Why choose to believe one won’t affect the other?
How to stop neglecting both?
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These questions aren’t just for athletes and coaches. They’re for everyone.
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If you’re not in great shape, not happy and feel run down most days then I can all but guarantee your nutrition is lacking.
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You’ll change your life if you conquer nutrition.
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Discover what you can and can’t eat is the first step.
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Then find out what you enjoy of those foods.
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Then alter to fit your goal.
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Quality of life improves.
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For all programs, nutrition content, recipes and more check out memberships!
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Nutrition
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How do you set yours up?
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Are you following a set of rules? Macronutrient guides? or just winging it?
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My approach to nutrition has changed over the years but mainly due to finding out what does and doesn’t work.
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As a rule. I aim for the best diet to suit my needs in terms of prioritising health and performance.
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Meet and fruit make up the majority of the diet.
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Meet as the base of the diet - focusing on steak, organs, beef mince and bacon as essentials.
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Chicken is eaten but definitely not as a base of a meal.
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Fruit is the icing on the cake 🍉 🍌 🍎
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Following a diet of fruit, meat, salt and water you’ll find is very hard to find problems in your digestion.
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The gut is the 2nd brain and tells us a lot about our health. Keeping this a top priority as you change or fix your diet can help you understand what your body can and can’t deal with.
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Start with a base for a week and slowly add things in to your diet.
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Once you know what the body can eat you can then work out how much you neee to eat, depending on your goals of course.
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I’ll be posting a written post on a diet of fruit and meat and why i would suggest people try this for a month and see the changes both physically and mentally.
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For all recipes, programs and content visit and join a membership!
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💪🏼👍🏼✌🏼

Shoulders.

The most mobile joint in the body comes with a cost.

If you don’t use this range of motion available to you then problems will arise.

It’s not as simple as for every set you bench, do 2 sets of rows…

You’ve probably heard this among other common myths to find solutions to shoulder joint issues.

Get your shoulders moving through all planes and ranges.

If you walk in the gym and perform an upper body day that has your shoulders pinned down and back for 80%+ of the exercises then don’t be surprised when you start to feel pain.

Pain in the shoulders especially can be genuinely destroying to your mental resilience.

Just when you think it’s fixed… it’s sore again.

I’ll post my current favourite 5 shoulder exercises next to show you what I do to keep mine and my clients shoulders healthy.

If you went access to all my programs and content then visit for the 3 types of memberships.

I also do local 1-1 coaching in Dundee 📍

Want to take strength training seriously?

Concentrate on these 3 for a few weeks as a base.

A few simple tips will set the ball rolling and get you ahead.

Save and share the post if this helps.

DM me for 1-1 or online 1-1 coaching!

🌎 worldwide memberships for access to all programs, nutrition guidance, stress management and more all pn from as little as £20 a month 🔑

Planned vs plan to

When receiving check ins from clients there’s always common cues between those who are consistently successful and those who struggle to find consistency.

9 times out of 10 those who plan for the week ahead, even to the small degree of saying ‘I’m going to the gym Monday, Wednesday and Friday “ actually go ahead with that plan.

Sitting down, having an honest conversation with yourself and having some idea of a plan for the week will put you ahead of those who figure things out on the Monday.

Saying you will commit to that plan of 3 times a week is great and all.

But having a plan is another.

Are you working those days?
What time are you going to the gym at?
What happens if something goes wrong with the plan?
Is there a plan B?

The planning stage for sessions is a small part of the big picture as we know.

Nutrition, sleep, stress management, travelling times, work, socialising, family commitments…

All these play a role in your planning and preparation for the week to enable you can succeed.

This isn’t for everyone, those who naturally have exercise in their schedule, without the need to plan, are all sorted for their training. They may still need preparation or planning in other areas in their life that some may find easy.

If at the end of the day the issue isn’t -when to fit in the gym?

It’s - What do I do in the gym?

Then get a coach.

I’m working on a version of the hip ability program available on that can be done at home with 0 equipment.

If you’re interested DM me “Hips” if you want to be pain free.

THE PHOTO:

Been really learning, reading and investing more and more time into coaching this year.

Diet side of things I will discuss in the coming posts.

Training is oriented around gait pattern, joint health and curing pain for people in the body.

I’m looking for 1 bodybuilder, male or female with either shoulder, hip or knee pain that lives in Dundee or can work well online. If you fit this criteria yourself please message me.

Take back control of your health and well-being.

Start with these 5 and see where you need to improve.

What do you need to improve the most?

5 ways to regain control of your health.

They are all vital in allowing you to live a happy and healthy life.

Which of these do you need to improve the most?

2021

Another year coming to a close.

Looking back at the last year I can really split it up into 4 quarters.

The first 3 months were spent in lockdown, outdoor rings sessions in the snow and building a home gym.

2nd quarter was the end of the lockdown and a busy few months that lead to moving out.

Halfway point of the year and the 3rd quarter was by far the most challenging. Moving out, facing difficult decisions and getting C0vid on my birthday.

The final 3 months of the year have been a great challenging ending to finish the year. Moving gyms and being fully self employed again has fired me up for the new year.

Setting new goals, starting new endeavours and building the businesses will be a bigger focus this year.

A year goes by very quickly - what did you initially want to do in 2021 but didn’t complete.

Many people set goals, very few do what’s needed to reach them.

Enjoy your New Years Eve and I’ll see you in 2022!😁

2022 New Year Competition.

New year is only a few weeks away. For this reason we are doing a competition and discount for

The competition is now live. Like this post. Share this post. Follow me, and and you will be entered.

The 3 prizes are:

1 month of free membership + 3 sessions with me!

1 month free membership + 3 sessions with Jeni!

3 months free tabula rasa membership!

Winners will be announced on the 1st January 2022.

Good Luck! 🍀 🤞









#2022

Another Saturday dip.

Coldest yet, ice on the sand but we got it done.

Enjoy your weekend!

Back Bridge.

Full extension requires an full stretch through the anterior chain (quads, abs, hip flexors, pecs, wrists etc).

If developing strength in the posterior chain has been an issue for you then exploring some bridge work could be useful.

Wrestlers have been using bridges for over 100 years and built an insane level of extension strength as a result.

Back pain?❌

Weak glutes?❌

Struggling to keep motivated in the gym? ❌

All of these can potentially be fixed by learning the back bridge. ✅

I have previous photos of my back bridge posted for reference of realistic results.

I will be doing my first dedicated back bridge session in over 2 months today, after an upper session.

I will post the updated bridge after a long hiatus to see what it’s looking like currently.

Sessions in the new gym are going really good and I’m enjoying the nee space and mew clients.

I’m keen to fill my extra time with more sessions and would like to take on more individuals, couples and groups.

Send me a DM to get booked in for December to get a months head start on the new year.

Strength training, flexibility, fat loss, hypertrophy and performance based all welcome.

Progress Photos

This would be an example of tracking your pike flexibility.

This can be done with your squat form, flexibility progress and body composition progress.

Photos can tell you a lot that you otherwise wouldn’t have noticed.

1-1 sessions available in the ESPC.

Online 1-1 available.

Online Platform Memberships

STRETCHTEMBER 🕺🏼

Day 11

Shoulder extension.

Underrated area to build strength to allow more freedom of movement in the shoulder joint.

Like anything, there is different approaches and reasons to use this exercise, but I definitely know most people would benefit from including it in their sessions.

Shoulder health is something a lot of people neglect in pursuit of a higher bench press.

You can do both.

Your bench might even improve.

will be live on Monday.

Increasing flexibility in the shoulders will be something we can help you with.

STRETCHTEMBER 🕺🏼

Day 11

Shoulder extension.

Underrated area to bubble strength to allow more freedom of movement in the shoulder joint.

Like anything, there is different approaches and reasons to use this exercise but I definitely know most people would benefit from incurring it in their sessions.

Shoulder health is something a lot of people neglect in pursuit of a higher bench press.

You can do both.

Your bench might even improve.

will be live on Monday.

Increasing flexibility in the shoulders will be something we can help you with.