Coach S.Benton

Happy birthday to the future trouble and strife ❤️

Last year as a Wootton, next year, you’re a reproba… Benton.

💍💍

Another great result from our Summer Shred!

𝐅𝐎𝐎𝐃 𝐒𝐄𝐋𝐄𝐂𝐓𝐈𝐎𝐍 𝐈𝐒 𝐈𝐌𝐏𝐎𝐑𝐓𝐀𝐍𝐓.⁣
⁣
Now, I’m fully with the movement that no food is off limits, no matter what your goal is.⁣
⁣
However, that doesn’t diminish the importance of food selection.⁣
⁣
Just because your diet allows you the lenience to eat whatever food you want⁣
⁣
It doesn’t mean that 60% of your daily intake should consist of processed food ⁣“𝐚𝐬 𝐥𝐨𝐧𝐠 𝐚𝐬 𝐢𝐭 𝐟𝐢𝐭𝐬 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐜𝐚𝐥𝐬” ⁣for a number of reasons.⁣
⁣
One of those reasons being that it genuinely isn’t just the way you look or think that will dictate how happy you feel.⁣
⁣
The quality of what you put in your body absolutely 𝘋𝘖𝘌𝘚 matter for your mental well-being too.⁣
⁣
If you’re not getting enough zinc, iron, omega 3, B vitamins or magnesium in within your diet, you may find your mood will be negatively impacted.⁣
⁣
And if you’re not eating enough protein, your recovery, bone health, organ function and hormone production can take a decline.⁣
⁣
So yes, absolutely include all the best treats in your diet.⁣
⁣
𝐁𝐮𝐭 𝐟𝐞𝐞𝐝 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐭𝐡𝐞 𝐟𝐮𝐞𝐥 𝐢𝐭 𝐧𝐞𝐞𝐝𝐬 𝐭𝐨 𝐟𝐮𝐧𝐜𝐭𝐢𝐨𝐧 𝐚𝐭 𝐚 𝐡𝐢𝐠𝐡𝐞𝐫 𝐥𝐞𝐯𝐞𝐥 𝐚𝐧𝐝 𝐲𝐨𝐮𝐫 𝐞𝐧𝐞𝐫𝐠𝐲, 𝐦𝐨𝐨𝐝 𝐚𝐧𝐝 𝐛𝐨𝐝𝐢𝐥𝐲 𝐟𝐮𝐧𝐜𝐭𝐢𝐨𝐧𝐬 𝐰𝐢𝐥𝐥 𝐩𝐚𝐲 𝐲𝐨𝐮 𝐛𝐚𝐜𝐤 𝐢𝐧 𝐝𝐢𝐯𝐢𝐝𝐞𝐧𝐝𝐬. 💸💸

“𝙄 𝘾𝘼𝙉’𝙏 𝘽𝙀 𝘼𝙍𝙎𝙀𝘿 𝙏𝙊 𝙏𝙍𝘼𝙄𝙉.”

How often do you get to a training day and find yourself saying

“𝘚𝘶𝘱𝘱𝘰𝘴𝘦 𝘐’𝘷𝘦 𝘨𝘰𝘵 𝘵𝘰 𝘵𝘳𝘢𝘪𝘯…” 😒
Or
“𝘞𝘰𝘶𝘭𝘥 𝘮𝘶𝘤𝘩 𝘳𝘢𝘵𝘩𝘦𝘳 𝘣𝘦 𝘢𝘵 𝘩𝘰𝘮𝘦 𝘵𝘩𝘢𝘯 𝘵𝘳𝘢𝘪𝘯 𝘵𝘰𝘥𝘢𝘺…” 😒
Or
“𝘾𝘽𝘼.” 😒

??

My bet for a lot of you reading this?

A fairly frequent amount.

Well, that’s because training takes effort.
It goes against our human nature to take the path of least resistance and use as little energy as humanly possible.

But, what if we can change this?

Wouldn’t it be nice to not be looking forward to finishing your session…

and instead look forward to S͟T͟A͟R͟T͟I͟N͟G͟ I͟T͟? 💡

Well mon ami, I’ve a few tips for ya…

1. 𝘽𝙚 𝙜𝙧𝙖𝙩𝙚𝙛𝙪𝙡 - 𝙩𝙧𝙖𝙞𝙣𝙞𝙣𝙜 𝙞𝙨 𝙖 𝙥𝙧𝙞𝙫𝙞𝙡𝙚𝙜𝙚!🙏

It’s easy to forget how fortunate we are to have access to equipment, gyms, music and to have the time and energy spare to prioritise training.
Many are born into far worse environments or even have physical conditions that may stop them from being do what you and I take for granted.

So remember - it isn’t: “I’ve got to train.”
It’s: “I GET TO TRAIN.”

2. 𝙔𝙤𝙪’𝙧𝙚 𝙗𝙚𝙘𝙤𝙢𝙞𝙣𝙜 𝙩𝙝𝙚 𝙗𝙚𝙨𝙩 𝙫𝙚𝙧𝙨𝙞𝙤𝙣 𝙤𝙛 𝙔𝙊𝙐! 🙌

Every time you step in that gym, you are working on becoming a healthier, more vibrant, more positive version of yourself.
It’ll make more productive, it’ll give you more creativity, it’ll make you a better family member, work colleague and friend and it’ll give you the inspiration to inspire others.

3. 𝙄𝙩’𝙨 𝙁𝙍𝙀𝙀 𝙏𝙃𝙀𝙍𝘼𝙋𝙔. 💆‍♂️💆‍♀️

There is no better form of stress relief than getting into a fully focused workout where you put all of your intent and focus into whatever your plan is.
Clear your mind, boost your endorphins, increase your s*x drive, improve your sleep and feel 10x better for it after.

Training is a PRIVILEGE.

We need to start appreciating it more.

DOORS CLOSE 1 WEEK TODAY ⏳🔒❌

With the Summer Shred starting on Monday 15th this month,

we’re giving you just 1 more week to sign up so we have time to get you onboarded.

Still thinking about getting involved in the 8 week Summer Shred?

Get your DM over and I’ll send you the info straight away 🫡

Men - DM me 📲
Women - DM Jord 📲

“You are the sum of the 5 people around you”

Here’s just 5 of the reasons why surrounding yourself with the RIGHT community can help sky rocket your transformation

👇👇👇👇👇

1. Surrounded by likeminded people 🤯

- When the people around you are trying to achieve the same as you, it helps push you out of your comfort zone and into new and improved territories

2. Massive motivator 💪

- Feeding off each others success for constant motivation

3. Unlimited accountability ✅

- Leaning on each other to help stay on track

4. Improved strategies and tactics 🤓

- find out what others are doing to get great results

5. Friendly competition! 🙌

- A little bit of friendly, natural competitiveness helps to drive us further!

▪️▪️▪️▪️▪️

This is why me and Jordanna have teamed together to bring your the Summer Shred Challenge. 🎯

We believe this is the perfect opportunity for men and women, couples or friends, to push themselves to achieve an amazing result ready for Summer!

With the power a strong community and two coaches in your corner bring,

we can help you unlock a new and massively improved confidence in yourself to achieve greatness!

If you’re looking to get in tip-top shape for summer, and build the body you dream of

Get in touch and we’ll begin the process of getting you in the 8 week Summer Shred 👊

Men - DM me 📲

Women - DM .wildvegan2 📲

“I just want to lose a bit of weight for my holiday.”

A typical response to asking someone their goal

And it is a great incentive!

However, if you want to discover your true motivation, you need to keep asking yourself one question to every surface level answer:

Why?

Why is it you want to lose that weight for your holiday?

And how great would you feel sticking to the process and getting that amazing result?

It’s far more than just the physical change

But it’s the mental shift of realising that you CAN achieve the body, fitness and lifestyle you want.

That’s a level of confidence everyone should aim to unlock.

On April 15th, I’m going to be helping a group of men over an 8 week period not only transform their physiques

I’m going to be helping them gain a new level of confidence in themselves that they haven’t felt before.

If you want to be a part of that group, DM me now and we’ll chat about how I can help you in the 8 week Summer Shred 👊

Females - message .wildvegan2 to enquire!

You might not be, but your body is… 🤷‍♂️

Even if you hate the idea of tracking your calories, it’s important to understand that whether you are or not, your body is.

Now, I understand the resistance most people have to tracking their calories.

It’s not exactly an attractive task when you think about it, and it sounds a little mundane and time consuming.

Personally, I firmly disagree with the latter reason.

It takes seconds and let’s face it, you’re on your phone scrolling whilst you’re eating most the time anyway 🙃

But I get it, it’s not something that floats everyone’s boat on a first request.

However, the reasons I like my clients to track their calories is for the education, awareness and accountability of tracking.

It’s a great tool to show people that many foods they deem to be “healthy”, are actually very high in calories

And some of the foods they deem “unhealthy”, are actually perfectly good if had in moderation.

It also shows how easy it is to rack up calories in smaller things such as:

Oils
Sauces
Full fat pop
Cups of coffee or tea

And how those sneaky 5 biscuits your having at work are adding nearly 400kcals to your day!

It shows you how fruit and veg can help really bolster up your food volume each day

And it helps you negate your weekends rather than just saying “F it I’ve been good this week” and proceeding to undo your hard work in a 3 day period from Friday-Sunday.

Plus, it’s not a permanent fix - it’s a temporary solution to help form a new and improved diet that will improve your relationship and understanding of the food you eat.

If you want to take out the guessing, and understand nutrition with a bit more depth.

Tracking is an excellent tool that will enable you to get the result you want.

And if you want help making it more efficient and quick to do, you should think about signing up for coaching

Or, if you’re male, you can join the 8 week Summer Shred challenge where I’ll be giving you the tools to do so 🫡

Interested? Drop me a message if you’re interested in transforming ready for summer, and let’s get you started 👊

You might not be, but your body is… 🤷‍♂️

Even if you hate the idea of tracking your calories, it’s important to understand that whether you are or not, your body is.

Now, I understand the resistance most people have to tracking their calories.

It’s not exactly an attractive task when you think about it, and it sounds a little mundane and time consuming.

Personally, I firmly disagree with the latter reason.

It takes seconds and let’s face it, you’re on your phone scrolling whilst you’re eating most of the time anyway 🙃

But I get it, it’s not something that floats everyones boat on a first request.

However, the reasons I like my clients to track their calories is for the education, awareness and accountability of tracking.

It’s a great tool to show people that many foods they deem to be “healthy”, are actually very high in calories

And some of the foods they deem “unhealthy”, are actually perfectly good if had in moderation.

It helps break myths such as “carbs r bad” by showing it’s about how much you have

Yes, if you eat a mountain of pasta, you’re gonna be putting on body fat.

But if you know how much to have by taking the extra 30 seconds to weigh it out and track it, you’ll know the right portion size 👍

It also shows how easy it is to rack up calories in smaller things such as:

- Oils
- Sauces
- Full fat pop
- Cups of coffee or tea

And how those sneaky 5 biscuits your having at work are adding nearly 400kcals to your day!

It shows you how fruit and veg can help really bolster up your food volume each day

And it helps you negate your weekends rather than just saying “F it I’ve been good this week” and proceeding to undo your hard work in a 3 day period from Friday-Sunday.

Also, it’s really not that bad once you get into a rhythm with it, and if you understand how to make it more efficient, then it really isn’t time consuming at all.

Plus, it’s not a permanent fix - it’s a temporary solution to help form a new and improved diet that will improve your relationship and understanding of the food you eat.

If you want to take out the guessing, and understand nutrition with a bit more depth.

Tracking is an excellent tool that will enable you to get the result you want.

And if you want help making it more efficient and quick to do, you should think about signing up for coaching 😌

Or…

You can join the 8 week Summer Shred challenge where I’ll be giving you the tools to do so

(If you’re male only! Females, hit up Jordanna Wild)

Drop me a message if you’re interested in transforming ready for summer, and let’s get you started 👊

I HATED TRAINING.

A few years BC (before covid), I hated training.

I’d force myself to get through every session and found myself becoming more and more inconsistent as time went by.

Why?

Because my goal and vision wasn’t clear, and my training had no structure or target.

I was simply going through the motions just enough to stay in shape and keep some level of strength and fitness.

I was that guy you didn’t want to ask how training was going, as frankly my answer would have just demotivated you 🤦‍♂️

I only started to enjoy my training again, when I set myself a goal.

(In this case, it was getting stronger and bigger.)

I set myself a target with my bench press, squat, deadlift and shoulder press and created a structure which pushed me towards these goals.

I created a plan for my diet that meant I had to adhere to higher standards.

I became FOCUSED and INVESTED in the PLAN and GOAL.

Now, you don’t particularly need an end goal in mind to create a more enjoyable outlook on exercise.

You don’t NEED a transformation target in order to enjoy exercise.

BUT, having SOME sort of goal, is extremely helpful as it means you’ll be INVESTED IN THE PROCESS.

This can be to get stronger, to run a distance, to enter a competition or whatever floats your boat.

The goal itself isn’t what made things enjoyable, it’s what ever makes you tick.

What will make it enjoyable, is ticking off the daily wins and sticking to a process that creates a better you.

The goal is the incentive, the plan is what you need to get there, and the process is where you find the fun.

So if you’re wondering why you aren’t enjoying your training, or struggling to commit to your nutrition.

Remember, the process should be enjoyable.

If it isn’t, it won’t be sustainable.

Set your goal, create your plan, and move with intent and focus through a process you enjoy.

Show your stresses some more respect.

Comfort eating.

Getting s**t faced every weekend.

Smoking.

All methods we use to “destress” and “wind down”.

But all are comparable to putting a plaster on a deep wound.

You’ll rip that plaster off and still be left with a deep gash that left untreated, will get infected and only get worse.

Get to grips with your stress by tackling it head on.

Got a deadline?

Get organised, make a plan and give yourself a timeline to get it done.

Need some headspace?

Get out for a walk and cool down with some fresh air.

Need to have a blow out?

Get to the gym and work it out!

The former solutions are all INCREASING your stress.

They’re creating further problems that you know aren’t leading you in a positive direction.

The latter solutions are stress SOLUTIONS.

They’ll clear your mind, improve your mental health and make you feel and become BETTER.

Stop treating your stress with no respect, and start confronting it with real solutions 🙌

Being busy IS a valid excuse…

But it’s not going to help you achieve what you want if you keep on using it.

If you’re a busy professional, working a highly taxing job that throws you a never ending workload

Finding the time to train, eat well and get a great result may feel like an impossible mountain to climb.

However, maybe that’s because you’ve never approached it in a way that works for YOU.

Maybe the only route you’ve seen to get there isn’t applicable to YOUR LIFESTYLE.

You know, the freshly cooked meals every evening

The 1-2hour training sessions done 5x per week

The constant need to track your calories

It can all seem like too much bother to even get started.

That’s why curating a plan that works for YOU is so important.

Making a plan that suits the time YOU have available,

Being realistic with your nutrition and utilising time effective methods such as food prep companies to buy back time whilst still working towards the dream transformation,

And having a STRATEGY in place for your nutrition that means tracking isn’t a necessity in order to reach your goals

Whilst still learning about the foods you’re eating and how they will aid you towards your target.

Being busy is a valid excuse.

But it IS an excuse.

If you reverse engineer and work around your lifestyle rather than make your lifestyle work around your desired outcome,

There’s no reason you can’t achieve exactly what you set out to!

If this speaks directly to you, and you feel like you need a wee bit of a helping hand formulating said plan to achieve your dream transformation.

Then let’s have a conversation about how my Online Coaching offer will help you achieve your dream transformation.

DM me the word “TRANSFORM” and let’s get planning 👊🎯

I’ve changed my mind…

I used to be very anti the premise of making new promises to overhaul your life each year.

I used to believe that it was a pointless exercise and that you should just get started whenever.

Well, I’ve seen the light…

I think it IS a great time to get into gear and begin the journey of change.

And, being a little less pessimistic, can see how useful that optimism and enthusiasm can be to drive a new goal.

Pre-Christmas might work for some people, but when you’ve got 19 different plans spread over 6 days, it’s pretty hard to genuinely make a real effort without ending up feeling like you’re missing out and being a party pooper.

HOWEVER…

I think we should start rephrasing the cliche “New year, new me” and instead recognise it as a year of becoming a BETTER me.

It’s not a complete overnight change of lifestyle that will help you to achieve a sustainable transformation.

Instead, it’s looking to improve yourself day by day, week by week and month by month and seeing the compound effects of your efforts.

If you look to create a new you instantly, you can forget it.

You’ll do a fantastic job of it in January, and you may even manage to sustain it until the end of February.

But come the warmer months, you’ll soon sack off the unsustainable changes you’ve made for a life of familiarity.

So, instead of Dry January, have a much DRIER one than December without the temporary tee total attempt (unless you plan on cutting out alcohol for good, then go for it!)…

Instead of cutting out all sugar, let’s cut down to one sweet treat a day…

Instead of going from 0 training sessions per week to 7 days training, a 30 day YouTube yoga course AND 10k steps per day…

Let’s aim to get 3 per week in, stretch for 10 minutes post sessions and increase your steps by 1-2k per day from last months average.

The more you create these incremental steps, the more realistic it will be to become a lasting, sustainable and enjoyable lifestyle change.

It’s a New Year, so please do make the changes you desire.

But instead of the short term fix mindset, let’s think about PROGRESS.

New Year, BETTER YOU.

I’ve changed my mind…

I used to be very anti the premise of making new promises to overhaul your life each year.

I used to believe that it was a pointless exercise and that you should just get started whenever.

Well, I’ve seen the light…

I think it IS a great time to get into gear and begin the journey of change.

And, being a little less pessimistic, can see how useful that optimism and enthusiasm can be to drive a new goal.

Pre-Christmas might work for some people, but when you’ve got 19 different plans spread over 6 days, it’s pretty hard to genuinely make a real effort without ending up feeling like you’re missing out and being a party pooper.

HOWEVER…

I think we should start rephrasing the cliche “New year, new me” and instead recognise it as a year of becoming a BETTER me.

It’s not a complete overnight change of lifestyle that will help you to achieve a sustainable transformation.

Instead, it’s looking to improve yourself day by day, week by week and month by month and seeing the compound effects of your efforts.

If you look to create a new you instantly, you can forget it.

You’ll do a fantastic job of it in January, and you may even manage to sustain it until the end of February.

But come the warmer months, you’ll soon sack off the unsustainable changes you’ve made for a life of familiarity.

So, instead of Dry January, have a much DRIER one than December without the temporary tee total attempt (unless you plan on cutting out alcohol for good, then go for it!)…

Instead of cutting out all sugar, let’s cut down to one sweet treat a day…

Instead of going from 0 training sessions per week to 7 days training, a 30 day YouTube yoga course AND 10k steps per day…

Let’s aim to get 3 per week in, stretch for 10 minutes post sessions and increase your steps by 1-2k per day from last months average.

Once you’ve ticked that off for the month, improve on it and add a little more.

The more you create these incremental steps, the more realistic it will be to become a lasting, sustainable and enjoyable lifestyle change.

It’s a New Year, so please do make the changes you desire.

But instead of the short term fix mindset, let’s think about PROGRESS.

New Year, BETTER YOU.

Trying our best to look interesting, endearing, hard and festive.

Merry Christmas X

Join the September “Back in Action” online challenge!

So with the summer(ish) holidays coming to an end, and September looming, many of us will be looking forward to getting back to normality.

And for most, that’ll include hopping back on the fitness bandwagon and regaining some good nutrition and regular training.

However, it’s not always easy picking up that momentum and many trip and fall off before they’ve even started running 😬

And this is where the “Back in Action” challenge comes in! 💥

For just £50, you can join in on a September challenge where you’ll be given access to:

▪️ A 5 day-a-week training programme given on an app focusing on all areas of fitness 🏋️‍♂️🏋️‍♀️

▪️ Nutrition education and coaching to gain the tools you need to reach your aesthetic goals 🥗

▪️ Continuous support on methods to build healthy habits and daily/weekly challenges to help to sustain them 💭

▪️ A Facebook group for support and accountability with others on the challenge 🙋‍♂️🙋‍♀️

▪️ A weekly group live video check-in with myself to ask any questions you have about any of the above 🙌

Are you ready to get Back in Action?! 💥

If you’re interested in joining the challenge, give me a DM and I’ll be dishing out more info tomorrow afternoon 👊📩📲

The happiest of birthdays to my slime 🎉

What a trip it’s been and another day to eat, drink and be paler than everyone around us to enjoy together ✌️

Love doing life with you x

Salads aren’t boring.

You’re just making boring salads.

So, give this spicy chicken one a go 🥗🔥🌶️

SALAD RECIPE:

- 2 chicken breasts shredded and seasoned with salt and pepper
- 2 romain lettuces shredded
- 1 diced red onion
- 100g sweetcorn
- 100g diced cherry tomatoes
- hand full of halved sun dried tomatoes
- 20g Parmesan cheese
- 1 tbsp paprika
- 1 tsp cayenne

DRESSING RECIPE:

- 150g 0% fat Greek yoghurt
- 30g sriracha
- Lime zest
- Juice of one full lime
- Salt and pepper
- Dash of water if dressing is too thick for you

This will make a big bulk, so if you’re storing some for following days, I recommend you keep the dressing separate and only mix in with your portion when you eat it to avoid it turning the salad to mush.

Enjoy 👊

Salads aren’t boring.

You’re just making boring salads.

So, give this spicy chicken one a go 🥗🔥🌶️

SALAD RECIPE:

- 2 chicken breasts shredded and seasoned with salt and pepper
- 2 romain lettuces shredded
- 1 diced red onion
- 100g sweetcorn
- 100g diced cherry tomatoes
- hand full of halved sun dried tomatoes
- 20g Parmesan cheese
- 1 tbsp paprika
- 1 tsp cayenne

DRESSING RECIPE:

- 150g 0% fat Greek yoghurt
- 30g sriracha
- Lime zest
- Juice of one full lime
- Salt and pepper
- Dash of water if dressing is too thick for you

This will make a big bulk, so if you’re storing some for following days, I recommend you keep the dressing separate and only mix in with your portion when you eat it to avoid it turning the salad to mush.

Enjoy 👊

So you’re at home after a stressful day of work

The kids are fuming at your very existence

You’ve got a plethora of emails you need to sort through

And your stress levels are higher than Bob Marley after a 12 hour shift.

The next action that follows??

Raid the snack cupboard and fill your boots in hope that the comfort will fix your emotions.

Unfortunately, we all know that soon after this, all we’re left with is a deep feeling of regret 🤦‍♂️

So, what can we do?

To me, the two things that can help curb a habit aren’t what people may think.

Nope, it’s not having discipline and willpower.

Instead, it’s being prepared and controlling your environment.

If you can plan ahead by making a daily snackbox for yourself (preparation)

And store it separately away from the snack cupboard (environment)

Then you’re putting yourself in a position of control to dictate your decisions and can be more thoughtful of whether you want to use up one of the snacks from the box.

Above is 300kcals worth of snacks which would be 20% of a 1500kcal day.

I recommend clients eat 80% nutrient dense foods and 20% enjoyable treats, so make your box appropriate to this rule for you 👍

If you want discipline, make it easier to have it by being disciplined with your preparation.

Take back control, and get yourself a snackbox 👊

Discipline is the most important form of self-love you have. 🤔

We seem to live in a world where all self-love is seen as is putting your feet up, lighting a candle and doing sweet f all.

And whilst that’s very much necessary in a stressful life…

It doesn’t actually lead to a sense of genuine fulfilment.

Instead, true self-love is setting clear goals and having the discipline to make them a reality.

Why?

Because doing these things leads to a genuine sense of fulfilment and will sky rocket your confidence. 🚀

(And putting your feet up after doing so will be all that much sweeter!)

If you’re wanting to

💥 Change your lifestyle,

💥 Transform your body shape,

💥 Become fitter and stronger,

💥 And have a more nutritious diet.

Set a clear plan of actions, and have the discipline in seeing them through.

It’ll be the best self-love you’ve ever given yourself 👊

Comparison is the thief of joy.

Whilst it may look like pumped up, sun burnt 2.0 version of me would be the happier, more confident Sam

The reality was that he was a far more insecure man than the young skinny lad in the first photo.

You see, in the first photo, I was just chuffed to have started doing some bicep curls and push ups in my bed room and had a booming confidence.

Where as in the second photo, I was constantly comparing myself to others, always analysing whether I thought someone else’s arms were bigger than mine or if they were lifting more than me.

I’d walk into a pub and scan the room to see if I was the biggest (the thought of which mortifies me now) and if I wasn’t, I’d feel self conscious and s**t.

You see, obsessing over what others have detracts any feeling of success you have within your own life.

It diminishes wins into meaningless nothings and makes you feel a constant feeling of not being good enough.

It rips apart your confidence and makes you an obsessive shadow of who you could be.

Skinny Sam didn’t have any of these feelings, because he wasn’t arsed about others - he was just happy with the little amount of progress he’d made.

And that’s how it should be.

Unless you’re looking at someone else and either feeling happy for them for their achievements or personally inspired by their actions, then the chances are you’re looking at them through a lens of jealousy.

Don’t.

There’s nothing helpful, happy or productive about it.

Focus on yourself, and focus on putting wins together and celebrating each and every one of them, no matter how big or small.

After all, small wins compounded make the big ones a reality 🎯.

Remove comparison and jealousy, and you’ll be a far happier person for yourself and the people around you.

Big goals need small steps.

Set your vision on something far away, then clear the fog to get there by breaking it down into smaller monthly, weekly and daily goals.

You can’t expect to lose a load of body fat, get really strong and massively increase your fitness as soon as you set the goal.

Instead, you have to value the small daily steps and actions it take to get there and treat every day you hit those goals as a win.

I.e.

(8-12 week goal)

My goal is to lose 10lbs of body fat and transform my body and lifestyle.

(4 week goal)

My goal is to lose 4lbs, be feeling more energetic and positive and increase my strength in my bench press, squats and lat pull downs.

(Weekly goals)

My weekly goals are to lose 0.75-1.25lbs per week, go to the gym a minimum of 3x, and to stick to my calorie and protein target.

(Daily goals)

My daily goals are to get a minimum of 7hrs of sleep, to hit 8000 steps, to track my calories and to train whenever I’ve planned to train.

As you can see, the big goal sets the intentions.

But the most important goal that makes it a reality, is the daily action goals.

Focus on today in order to achieve your goals tomorrow.

Unbelievably inspiring!

🙋‍♀️ La femme du jour ! La super-mamie Britannique Gina Little (🇬🇧) – 77 ans et finisher du marathon de Chicago ce dimanche en 4H37.15 ! Moyenne de 6:34/km. C’était le 602ème marathon de sa carrière 😳 Dont 38 fois le marathon de Londres et 31 marathons de Berlin 👏👏