Ethan Boyd Fitness

Gave myself a wee bit of anxiety making this post.

But I feel people need to see the other side of the positivity and some of the struggles behind it.

Everyone has their own personal issues, it’s how you control and react to them that will determine your success and happiness.

I know how to deal with many situations as I’ve been through them all, tackle your issues head on, you’ll create a stronger mental resilience and finally be content with your life.

Just keep working on them daily as life always throws curve balls which can knock you down a little, but knowing what you need to do keeps you moving forward.

Salt and pepper chicken wings in an air fryer?

Say lesss

Swipe right for instruction and the macros 🫡

It’s been a hot minute since I’ve lived a little outside of business hustle so decided to buy an s3 😂

Even let them put a bow on it for me.

Like Fajitas?

I got you 🫡

Swipe for the macros!

🤤

Another tidy example of a body recomp!

First image being November to second image beginning of may.

Body fat is clearly down and bodyweight is up, shows you don’t need to be scared of the scale number eh?

Couple of injuries here and there cause .ww doesn’t settle down 🤦🏼‍♂️😂
Couple of festivals, alongside uni exams and other things I think she’s done really well.

She’s just informed me of yet another festival, so the goal now is to slowly build up her calories, pack in some muscle and do a mini cut just in time for summer.

Want my help? Send me a DM saying “Injured again” and let’s have a chat.

I couldn’t be more happier and proud of how far has come.

She’s one of my longest on going clients, from complaining and just wanting to do handstands instead of training to being a boss in the gym, she has grown not only physically but mentally.

The mental growth I’ve watched transform over the last 3 years is incredible, as the mental resilience has strengthend so has her physique.

12 weeks ago it improved even more and Chloe wanted to really go all in on herself so we have focused on nutrition greatly, learning to track, learning to eat to fuel her performance, learning to love herself and be proud of what she’s achieved.

Proud of this one! This is why I do what I do.
Onto the next 3 years of growth and capped delts 💪🏻

Got here nailing the goals she never knew she had!

Sarah originally came to me cause she had a broken wrist and needed a plan to work around that, once it was settled and healed her goals changed and we started to push some body composition.

Pretty solid efforts considering the wrist and weddings basically every weekend among other events.

How did we do it? The training started by wearing cuffs and removing her hands all together 😂
Went from training an insane amount of volume on her glutes in one session to spreading it out over the week.
Less time in the gym and more progress 🙌🏻

Calorie tracking approach and methods to come into the weddings with and still enjoy life while making progress, been on 1900+ calories the entire time 🤤

If you need my help, shoot me a msg or hit the link in my bio to sign up.

Some proof that scale weight isnt everything, charlie is 4kgs heavier on the second pic with some clear growth on her glutes and stomach is looking much tighter.

Charlie never had a serious goal other then wanting to learn how to lift weights just become stronger.
Had previously never tracked calories, never trained before so we were starting frm scratch and learning.
Now she knows how to train and with intensity, how to manage her nutrition better and work them both around her lifestyle.

Being a traffic controller some weeks were more difficult then others so meal prepping was a game changer, some weeks training might not have happened or only 1 session was achieved with working away and 12hr shifts, this meant nutrition needed to be on point and made each session count

A few roadblocks but with continued education to work around them we found some consistency.

Next progression? Don’t be a p***y and finish that back tattoo 😉

Want to get started yourself? Follow the link in my bio or shoot me a DM

What’s the main goal?

Everyone wants to either lose weight or gain muscle which is a great, but that’s all external.

Ultimately we just want to feel good within our own body, the scale weight is great to measure progress but it’s just one tool at our disposal.

Of course we don’t want to be overweight or underweight, we want a healthy weight. Use it as its intended for and shift abit more focus towards how you FEEL.

Don’t think I’ve ever shared my own progress/transformation before and lowkey embarrassed I let myself go.

13 weeks in so far but still squeezing it out and cutting, been finding a groove the last few weeks and body composition is changing with only 3kgs difference.

My mental state coming into this was a Fkn disaster, super tired, fatigued, eating and training like s**t with no clear direction.

Protocols so far have been rinsing the same training program 4 days a week and continuing to make progress on it.
Meal plan and to take away anything thinking for myself, only need to buy the food and cook it.
Daily step count of 6500.

That’s it, no crazy cardio, no 7 days in the gym.
Just some simple basics, cause basics work.

Only if you stick to the plan given though..

What if I told you, drinking your protein powder isn’t the only way to get in your daily intake.

I always suggest the bulk to be from whole foods but supplanting a powder is super easy and efficient.

If you HATE drinking then, save this post and use what’s inside next time you need a boost to hit your daily intake.

I was sitting there getting more tattoos today and as the pain got more intense towards the end I started having some thoughts, awhile doing to the pain faded until I put my mind back into the sound of the gun.

Was the pain really getting worse? Or was I just mentally starting to check out?

I like to think it’s the latter, the mind is a powerful thing and needs to be trained as hard as the body you are working on.

No great results come from a weak mental resilience.
A calories deficit doesn’t really get much harder, you just start to mentally take a beating.

A training session, granted does get harder but that’s a good time to remember your end goal and dig deep to mentally keep going.

What’s a worse pain?
Enduring some mental hardship to get your dream physique?
Or remaining in the same position you don’t want to be in anymore.

If you truly want to improve your body and general well being you must work on your mindset as hard your glutes, or chest.

You won’t need to rely on dicipline as much if you never fall into the slump to need it.

18 weeks of bulking with has been going well.

Emily first reached out after not seeing any further progress in herself and struggling to train 6 days a week.

We went down to 4 days per week and ate rouhly 2000-2200 calories per day, the extra rest days being put to good use to go harder during her 4 days of training.

Feeling more sustainable and structured around her external lifestyle with no extra pressure, less is more approach.

An extra 3kgs on her frame and still showing some ab definition (if not more) is proof that eating a large amount of food is going to do your physique well, and not make you fat if done correctly.

We about to go through a small fat loss phase and see what she’s got underneath now 🫡

I’m also not sorry none of your pants fit you now 😂

Preface this by saying Belinda’s starting weight was about 110kg, but photo quality was a little off so this starting weight is a few weeks into the coaching.

Incredible progress no doubt, a few ups and downs along the way but that’s life, navigating stressful situations and learning to still push for progress is apart of the fun in achieving a sustainable win.

It took 2 years to sign up with me, and after not seeing any results on her own she made the right choice to commit into coaching.

We worked a great deal on her mindset to overcome self doubt, and improve her self worth.

Hitting under 100kg since high school was a huge milestone achieved in the process.

Calories remained as high as possible, ending up at 1700+ at the end, training 3-4 times a week (some weeks less depending on work), and very minimal cardio.

We about to begin a build phase and in her own words “build a bundha” 🫡

If you have been on the fence about hiring a coach, don’t wait 2 years before pulling the pin.
My dms are open and ready to get you started.

This is a friendly reminder that just because I, and other coaches know what to do and how to do it to get a great result, does NOT mean we don’t f**k up.

Results don’t come quick especially with life getting in the way.

I spent a good half of last year so focused on business I let my training, sleep and diet go to absolute s**t.

Sometimes dicipline won’t do s**t unless you have balance in your day to day life.

I’ve spent the last 8 or so weeks with a new coach and bringing balance back into my life, getting my physique back into shape and fuelling with proper nutrition.

Don’t think you need to have everything perfect and working smoothly, cause even as coaches we also have moments.

Take it easy on yourself, be a human not a robot.

Y’all make my eye twitch with how you log food sometimes, but I gotchu.

Follow these basic steps to get on the right track of starting your logging.

Before you know it you’ll be slaying that s**t within minutes.

If want to achieve a leaner look, and actually have some muscles on display but you are in that higher body fat percentage, then no amount of bulking will make you look better.

You’ll most likely look worse, and mentally feel worse for trying so hard with minimal visual results, then wonder why motivation just tanked itself.

Cut down on the body fat, lift heavy as f**k 4-5 days per week and put your protein intake to roughly 2.4 grams per 1kg of your body weight, stick to it for as long as it takes depending on your starting position.

You will be much more pleased with your physique and hopefully end the cycle of cutting and bulking every 2 months cause you haven’t stuck to one for long enough to yield the benefits.

I read a quote recently..

“The way you choose to see the world, creates the world we see”

My interpretation is if you only see the negatives in the world, you will never see the positive opportunity’s that can come your way, or what’s happening around you cause you are focusing on the negatives.

This can also work in reverse.

If you put this into a mindset perspective we can really change the way we move and think throughout life.

Only see yourself as small and insecure? You always will be.
Act confident in yourself, where confidence flows growth occurs, mentally and physically.

Only see the negatives in a situation?
Where there is a negative you will find a positive to take advantage of it.

Picture your perfect life, and take the steps to get there.

Create the world you want to live in, by seeing it in a different light.

Many people are unhappy with their physique, whether its building some muscle or losing some unwanted body fat.

Your gym and nutrition can only take you so far if you don’t change the habits that will put you on the right path to get there.

Got a habit of binge eating junk > Make it a habit to not buy it to begin with (don’t shop when you’re hungry ;)

Got a habit of parking close to the shop > make it a habit to park at the far end (extra steps)

Got a habit of missing meals > stack it on another good habit you do daily like study, watching tv etc (can’t gain muscle with no food)

Bad habits die hard, the longer you have done them the harder it is to break.

Audit all your habits and find a way to stack a healthier goal driven habit on top, the longer you do it the harder it will be to fall into the old habit.

I almost didn’t walk here today with the excuse “I got too much work to do”.

Decided to say f**k it and go it anyway, with no regrets.

Tess seen something in the deeper end of the waterhole and swam right the f**k back out and didn’t come back, leaving me to fend for myself, but still worth it.

Using this mindset to just enjoy life a little can go a long way, go do that training session, go on that small adventure, the work will be there when you get back, and you’ll most likely get it done even quicker coming in with a fresh mind.

I’ll be trying to spend this year having a little more work/life balance 🫡

It’s not easy to try and bulk, and to do it consistently and not put on too much unwanted body fat.

started with me unhappy with how thin she looked, and just wanted to get as strong as possible and gain size, everywhere.

Working 2 jobs having to wake up at 4am, and another job finishing at 10pm on some nights meant finding time to sleep and recover was difficult as f**k.

On top of that Vanessa is a dancer, going at that nearly every day of the week, most weeks.

This means we needed to feed the f**k out of her to maintain her busy life.

We put a plan together which consisted of 4 days training, and eating easy meals considering her insane schedule, carbs were defs consumed very well to assist.

We adjusted the training depending if she had more dance then usual, to prevent her from dieing in the arse and unable to train or dance, which kept us sustainable in the long run (even though she hated having to take it easy in the gym on those weeks)

Couldn’t be more proud of these efforts 🫡

If you need help with routine and a plan, msg me “Yolked” and we can get to work.

Protein is without a doubt the most important macro, it’s used for tissue repair and muscle building, the benefit are endless.

It has a satiety effect meaning you’ll feel full for longer which is great if you are in a fat loss phase.

A quick tip to help hit your daily targets is to choose your protein source first, then add your carbs and fats afterwards.

It’s also ideal to have regular feedings throughout the day, go higher protein early in the day if you struggle to get it in arfternoon, this can also help prevent those urges to binge at night.

Alot of people struggle with choosing a protein source, use this cheat sheet to pick out what you like.

Save it for later, or send it to someone who sucks at keeping their intake up.

Don’t be so hard on yourself.

You might be doing better then you think you are.

Whenever I think I’m short on time to get my session in I always use this little mindset hack and it works out in my favour.

This won’t work if you’re a social bunny and love to chat to people around the gym, or take way too long of rest breaks though 🤷🏼‍♂️

Not that you can’t get results from a more advanced program, it can 100% happen.

But you’ll eventually hit a point where you need to focus on the 98% of outside gym stuff better, to make the training actually work effectively.

I’ve cried 3 times in 10 years, and tonight was the 3rd time.

When dad died.
When Bailey died.
And tonight we had to say goodbye to Duke.

I get asked a lot how I’m so calm and never let anything get to me.

I’ve had a lot of pain in my life and with staring death in the face with my own health on multiple occasions, I’ve learned overtime to switch my emotions off when I want.

I still feel sadness, I just choose to not let it affect me and act quite stoic most of the times.

Most of you on my page most likely follow me for my fitness stuff, I rarely show my own personal side, what is truly “me”

So I’m posting this just to show I can be vulnerable, and it’s completely okay to show the otherwise of yourself.

Can’t deny the fact has been doing the work 🫡
Contemplating signing up with me for well over a year, finally took the leap of faith and hadn’t regretted it since.

From never leaving the female section, and only training glutes, to changing gyms entirely and confidently walking in by herself.

Nomore only training glutes around here now, we building that strong overall physique 💪🏻

Body weight is clearly up ✅
Hips up ✅
Waist has maintained ✅

A very successful bulk!

To think we are only at the start!

Granted some exercises will be a better option depending on your goals and needs.

But if you despise a certain exercise, or your movement is limited, switch it out!

Can’t barbell back squat? Do a hack squat..

Despise the hack squat? Do a less press..

Hate barbell bench press? Do dumbell press..

See where this is going?

Enjoying the program will keep you consistent, consistency leads to results and results leads to long term commitment.

hit me up 12 weeks ago to get into my program, her main goals were to build some strength in her back and glutes to assist with her horse riding, and just build up some confidence within her body once again.

Not being too strict with the nutrition but just making smarter choices to aid her training.

A couple of snow trips, a flu and 12 weeks later we now have a stronger back and glutes.

Despite living in the UK this was all done with very minimal equipment in her little gym, but she showed up and got the work done regardless of her motivation levels.

This just shows some dicipline, commitment to the program and and no excuses attitude can get some results in such a short time period 💪🏻

absolutely killing her muscle building journey, started at a small 47.5kgs and currently at 53.5kgs.

We had a few little roadblocks coming into Christmas but hit the ground running since and the results are proof that consistency, no excuses and hard f**king work are a recipe of results 💪🏻

We have only just begun! Super excited to see her future progress.

If you are stuggling and need help on your own journey, DM me “transform” and let’s get it sorted.