PL4NTfitness

Back loving life in our natural habitat tonight for the Thursday night crew at SHREDx

3 phases of play tonight all dictated by an awful lung/leg busting shuttle run. It was kcal and timed max effort on the erg work outside of the shuttle run 🚀🔥💦

We have had this session planned for over 2 weeks and we haven’t managed it because of rain. It didn’t disappoint 💀👀

Saturday up next…

📍 Location: WF2 (Walton)
🦋 Russians
⏰ 1.5 hour

~

📲 Direct Message

There’s even more transformations on my page & the link to my coaching in my bio👀

If you can’t be arsed filling the form out, drop me a DM or comment on this post with the words “coaching” and I’ll get right back to you🤝

One thing I took away from serving was to not be a d*ck🍆

Unless you wear Crocs then i might be a little🐊

But I learnt that you’ll get so much more out of people if you’re respectful, approachable and actually care

Majority of the lads would agree on this, but from the above ranks, there wasn’t much of this, only a few who actually cared

It’s was very results driven, there wasn’t any personal feelings, no care for others time, feelings, no compassion, not much support for mental health, it was get the job done and that’s it

Which is great, results are important but without the support for people, results can’t be achieved to full effect

And I suppose this has helped me with my approach to coaching

Yes inevitably we want to get from point A to B, however that may look

But what support is there within that, just because you’re making progress with training, adhering to diet, doesn’t mean you’re functioning at 100%

I often find people are so results driven which is great, but often neglect other areas

Others areas that just don’t get touched sometimes and I think that’s between the relationship they have with there coach

From my point of view, I want to be that person who has a personal touch, who’s approachable, who actually cares for my clients

Not just interested in how many reps you’ve got this week

Can we progress outside the gym, is there other areas you need support with

I’ve always tried to be as personally attached to my clients as I can, not just a robot who looks at your check ins each week

Yes there’s got to be some balance there, I think been too attached can cause complacency and that’s where people start to slack

But generally been a decent bloke goes a long way

Like I said this is Something I’ve experienced first hand, not much support when I’ve needed it, no personal touch, just robotic systems in place to get you from A to B which only goes so far

Want to know more on how I can help you achieve a great physique and be that approachable support you need?

Drop me a DM, let’s have a call to set out how we’re gonna achieve your point B📲

GIVEAWAY🎁

That’s time again where I give a little back

Last giveaway is over and done with and it went well,

Entry is simple so I’ll keep it short⬇️

👍Like this post

👭Tag 3 mates

📲Share to your story

✅Follow

Will draw the winner this Saturday

Thank you for entering and have a great day🤝

There is no magic secret to getting in shape

You’ll always see on instagram people commenting s**t like “omg I wanna look like that, what protein powder do you use?” Or “what’s your workout split”

And it boils my p**s, I think it’s more so that people haven’t a clue, either that or there just looking for the easy way out, it’s easy to Blame your workout split or your s**tty protein powder your using for poor results

Nothing will get you results like hard work, train a PPL split, train the bro split, have your 20 whey or have your 60 pound whey, does it really matter in the grand scheme of things unless you take this s**t seriously

Majority of your battle as a parent, busy lad grafting, mum with 2 kids, is the fact you’re not consistent and you give 30%

And that doesn’t mean living like a bodybuilder

That means, been consistent and nailing what you can do

If you can only train 2 times a week and adhere to your meal plan 4 days a week, then do that

Get your s**t together and get those 4 days ticked off each week

I work with people who give me 2/3 days a week, but we make sure those days are 👌👌

My team remain consistent with what they can do and they hit it hard, simple

If you’re someone who thinks they need 7 perfect days a week to make progress then drop me a DM and I’ll show you how to make progress that works inline with your lifestyle🤝

Let’s talk discipline and s**t excuses💩

This isn’t a post about me showing off, it’s to show I’m relatable and that before I worked in a gym and had all the time in the world, I did infact have a really busy job but still made some great fu***ng progress✅

I remember prepping for this photoshoot➡️ and having to eat cold oats and my whey wouldn’t mix in properly, eating dry rice cakes and cold packet chicken, running on low sleep, sleeping outside in s**t weather & just having s**t conditions to stick to a plan.

There wasn’t a chance that I was gonna let anything get in the way of me looking my best though

So when people come out with the usual, “im too busy” or “I work too much, I don’t have time” I understand it and I understand it’s hard, but it still doesn’t cut it

Yes you are busy, you’ve got kids to look after, you work nights, whatever it is, it’s something thats in the way of your progress but there’s always a way around it

But by simply saying “ I can’t do it” due to X Y & Z

It’s just not good enough

Fortunately for me, I have all the time in the world to achieve what I need to now which is great for me

But I still never forget when times were hard for me and that is something that I can always relate back to with my clients

So whether you’re a busy parent with 3 kids and a kn****ad of a boss at work or you’re a young lad who’s up on the scaffolding all day in the cold

I get it, it may not be the same circumstance but the principles are still the same

So instead of me saying just crack on and get on with it, I’m here to call bulls**t on your excuses and turn them upside down to get you from point A to point B📈

If you’re fed up of your own circumstances and your own excuses and you need a kick up the backside from someone who has been in a similar position, drop me a DM🤝

IVE GOT THE SECRET TO MASSIVE ARMS💪

Just kidding, I can’t even grow mine👀

But…

You don’t need the secret to anything

You just need to change your habits

For most people unless you’re pretty experienced & your well into your journey and you’re already there

It’s a case of breaking old habits and creating new ones

Not a magic fu***ng exercise or a magic diet that “blasts body fat off in 5 days”

Just the basics done well

Building good habits that last

That’s where the magic is

Once you nail that, you can start adding sprinkles

Think back to maths class

You didn’t start that fu***ng s**t Algebra first lesson did you?

You simply did small adding & subtracting to start with

Small steps that go a long way

And look at algebra, has it helped you get a job?

Has it f**k

So moral of the story, you don’t even need the fancy s**t majority of the time

I you want to learn how to make progress without the algebra, click the link in my bio or drop me a DM📲

Another one from

although you spent 2 weeks out of the 12 getting p**sed in France and watching men cuddle each other 😂 you’ve smashed it

Main thing here was getting jack to understand his weight doesn’t directly affect his progress

He had a goal of sub 90kg and was pretty fixated on that, when he started to see body composition change without the scales pulling down a ridiculous amount he started to come around

We still hit the sub 90kg tho🎉

Last time he did this, he just burnt out on around 800kcals a day so this is mega progress for him

My point is don’t get so fixated on a weight goal, there’s a lot of s**t that can affect this and it’s just disheartening especially when you aim to lose 10kg in 4 weeks, be realistic

glad we brought something very presentable despite the amount of balance you had, goes to show you can still enjoy yourself and make progress

Well done pal, proud of ya🤝

Big one from last month for

The original plan was 12 weeks which then turned into 20 weeks so we had a little more time to play with

Within this time he has a holiday in Spain for a week☀️ and a few social events

Main thing we focused on here and it’s something that jay struggled with the last time he dieted pretty hard and that was running himself into the ground, leading to fatigue, strength loss, dips in energy and just hating the process

Basically all we did was have structured off plan meals, high days and still kept food relatively high throughout, his output wasn’t mental either which worked well, well fed and not over worked

Due to nailing his training intensity, proper nutrition mainly pre and post which was slightly overlooked beforehand and managing his training volume so he could actually progress without accumulating too much fatigue, something else he struggled with last time

We’re now a few weeks into the reverse diet, no real issues apart from it come around the same time as Christmas so you can imagine how that went😂 but on a serious note jay has grafted and he’s smashed it

In a good place now and we push on and get wham💪

Well done mate💙

Very big well done to my mate

It hasn’t been an easy ride at all, from having pain when simply walking, very minimal cardio and even struggling when bracing for certain exercises, it’s been hard but I’m happy with what he’s achieved💪

When pretty much all your means of expenditure are a no go, it’s often pretty hard to manage

By simple trial and error, we’ve gone from seated ski erg, upper body focused HIT sessions, 1 legged rower, the lot😂

But the things we’ve focused on he has absolutely nailed, from weight training, check ins, diet, communication, taking on knowledge, the list goes on

I think the main thing really is that he could of stayed in the same place he was in when he got in touch with me, that would of been acceptable, the fact he’s got the drive to do what he’s done in his circumstance is enough motivation for us all

Whenever you’re been a lazy C*nt and cba moving, be grateful that you can walk/run/move pain free

And that’s not to patronise him, he’s more than capable compared to most people👊

Well done pal💙

She’s back again

7 weeks ago Tilly decided to sort herself out AGAIN😂 knowing she had let herself go slightly

She was never in bad shape but she hated the way she looked

One thing that really helped with this transformation was the fact we live together and there was no way she could cheat on her diet when I was around, caught her out in the kitchen way too many times😂

But on a serious note she’s been in the gym with me 3/4 times a week for 1-1s down at which has really helped push her

She also struggles with a little gym anxiety so has been perfect for her, a friendly gym that isn’t overrun with members and has very approachable staff

Would she of got the same results training on her own? Probably not, she’s been training hard, harder than some lads I’ve seen aswell👀 and it’s paid off

Like most of you, Tilly loves her food on a weekend so we’ve had to factor that in for the last 7 weeks, ensuring through the week she’s nailing what she needs to do she can have that so called balance⚖️

Goes to show that lifting heavy/training hard and having a controlled diet works wonders

There were no banded crab walks or 0 carb diets in the making of this transformation

Just blood sweat and burgers on a weekend😂

If you’re looking for something similar then let’s have a chat, drop me a DM🤝

Now this may work for fat loss but it will only take you so far

Them s**tness influencers push this because they can’t stick to a diet plan themselves

Why listen to someone who can’t even do it themselves

And then try and sell you a 10 pound diet plan “link in bio” when you don’t make any progress from following there free calorie calculator macros

If you’re wanting to look great and feel great, then trust me, intuitive eating and plugging s**t into MyFitnessPal on a wim isn’t the best idea

1) it’s easy to come off track and eat whatever you want when there’s so much variety in your diet and there’s no structure, a plan = consistency

2) digestive stress may be an issue if you’re constantly changing foods and eating s**t

3) eating high sugar foods is a good way to spike blood sugar levels and you’re gonna want more and more of that, a recipe for a massive binge and leading to you feeling crap

4) your probably getting 400g carbs and 60g protein, that’s really optimal pal but it’s okay cos you’re in a calorie defecit😤

5) performance and recovery is going to be s**t, if you’re not fuelled properly how can you expect to train hard and recover from that, I know - (buy my 10 pound program for better gains and 20 inch arms) f**k off mate😂

I’m not saying don’t enjoy food but there’s a time and a place, however I am saying don’t expect good results or even half decent results if your slacking with your nutrition consistently🍟

For a free set of macros, drop me a message🤝

12 weeks in for

Do you think Arron would of stuck the 12 weeks out and still want to continue if he was under fed with endless amounts of cardio?

No would he f**k

What about if I didn’t have his back and I just sent him a program to follow, no accountability and no guidance?

He wouldn’t of seen the first week out

It’s funny because although my job is to get Arron from point A to B with him making sacrifices to his time, his food, his family and so on

I also have to make sacrifices in the form of understand ing the best and most effective way of doing something isn’t always the best for Arron

Would I like Arron to have 100% diet adherence 24/7 and train like a bodybuilder, of course, that would yield even better results

But it’s not realistic and I have to understand that his progress needs to be set around his lifestyle, experience and limits and that applies to anyone

I need to make sure it’s sustainable for him and he is 1) making progress but 2) enjoying the process and learning

Coaching should always be specific to the person/client and if it’s not, its just a program

Arrons needs are completely different to my other clients, however that may look, it may be the fact he needs less accountability because it actually annoys him😂 or it might be having flexible check ins to work around his busy job, whatever it is, I should be able to deliver that

If any of the above sounds like something you may need in the new year or even now on the lead up to Christmas then drop me a message and let have a chat💪

Groundbreaking news📰

Here’s a fun fact for you Karen’s of the fitness space🤦‍♂️

Fats don’t directly make you fat

There just higher in calories than carbs and protein

Therefore, have fu***ng less fats than you would carbs and protein

A good way to know what your fat intake should be is by dropping me a message and I’ll tell you😱

For any of you that can’t count, fats have 9 calories per 1G and carbs/protein have 4 calories per 1G, that’s a 5 calorie difference per G, so go easy on them

Fats are a good source of energy, help support certain functions/hormones, help with micronutrients and some of them taste good too, not all though, bin the avacado😂

My go to fats would be, nuts, fish, avacado🤦‍♂️ peanut butter (Eddie abews favourite👺) dark chocolate and eggs

If you avoid fats like the plague and you need help with your diet then drop me a message✉️

The finished product on this diet phase for

I’m not gonna sit here and say how perfect and amazing this transformation is

Yes it’s fu***ng great, look at how good he looks🚀

But been honest, it’s been a rollercoaster

From rich throwing his dummy out one minute to been on top of the moon the next

From 100% diet adherence to eating a s**t tonne of food to then eating f**k all

The list goes on

And I’m not saying this to discredit Rich

If anything I’m blowing smoke up his arse to show how well he’s adapted

It’s realistic, no one’s progress is ever really linear and for a normal busy person that’s even more so

If they say everything’s bang on, there lying

However what we have both done is adapt when needed

Manipulating things when needed but the principles remain the same

Hard work and GRAFT🔥

I don’t think Rich quite gets how well he looks and he never takes credit for his hard work

But I’m buzzing for him, well done mate👍

We now move into a gaining phase with a great starting point

PS - jealous of the legs🦵

Drop me a DM for some info on how I can help you get into shape and ditch the yoghurt body🍫