Phil Carpenter Advanced Personal Trainer

🚣‍♀️🚣‍♀️🚣‍♀️🏏🏏..GO ON ..🏏🏏🚣‍♀️🚣‍♀️🚣‍♀️

🌞🦭…YOU KNOW YOU WANT TO…🦭🌞

Wave Warriors 7th Sept Sandbar games | Fit Pro Rob

No matter what you aim to achieve you need to be consistent, if you want to level up.

Practice makes progression and 1% everyday, every week or how frequently you can commit - to be come better, to improve your skill set, your techniques, your strength of body or mind and mental state you have to repeat over and over until habit becomes routine, and routine becomes a lifestyle.

Don't give up so easily, if you really want to break unhealthy habits or be great at something you have to put the work in, the effort, the determination, self-discipline and passion to reach those higher levels.

This will lead to a sense of achievement and accomplishment; this will build your self-esteem, confidence and will lead you on to a better pathway that presents new opportunities, new levels, new goals that you never thought possible.

Never give up on something your truly passionate about, take rests when you need to adjust the methods and approach but keep focused on the goal.

Spending time in nature is connected to many cognitive and mental health benefits, as well as improvements in mood and emotional well-being

For example, spending time in nature, such as the woods and forests 🌳 or even green spaces like national parks 🏞️, has been shown to help reduce stress, anxiety, depression, and symptoms of many mood disorders...

Maybe it is the sounds of nature that does the trick. Birds trilling in the sunlight 🦜 the leaves rustling in the wind 🍃. A million crickets chirping at 🦗

These layers of natural sound have a profound effect on human consciousness. So much so, it used in relaxation audios and meditations🦋

Try spending more time in green spaces and see just how soothing the sounds of nature can be.

⚠️Philthy Friday Challenge⚠️

"Its never to early or to late to work on the best version of you."

15 minutes ascending ladder
6 - 12 - 18 - 24 - 30 - 36...

Ski Erg
DB Clean and Press

👉🏼 Tag me in your workout once completed🔥

|Phil Carpenter | Personal Trainer | Online Coach|

* Level 4 Advanced Personal Trainer/Coach.
* Weight management and nutritional specialists.
* GP referral to exercise & rehabilitation instructor.
* Mental health and exercise coach.
* Strength and conditioning coach.
* Athlete performance coach.
* CrossFit Level one trainer.
* UK sports coach and CIMSPA affiliate.

Nutrition Terms 1️⃣0️⃣1️⃣

Sometimes, it is just a small lack of understanding that can shut down some pretty amazing motivation and potential results.

With the summer holidays and season coming to an end, lots of people choose to get back into a routine and improve their health before winter arrives.

True beginners may hit a wall right away if they don't understand some simple nutritional terms.

I hope this basic breakdown helps.

Is it time to start focusing on a healthier mind and body that you've always strived for?

Getting started on "project you" is never easy...

Working towards and beyond your goals isn't easy. Choosing to work with a coach doesn't make it easy.

What a good coach will do is guide you in the right way, push and support you, and ensure that you channel all your effort in a way that will best serve your goal.

If this sounds like what you've been looking for, reach out today and drop me a message.

|Phil Carpenter | Personal Trainer | Online Coach|

* Level 4 Advanced Personal Trainer
* Weight management & nutritional specialist
* GP referral to exercise & rehabilitation instructor.
* Former Army PTi for over a decade.
* Mental health and exercise coach.
* Strength and conditioning coach.
* Performance coach.
* CrossFit Level one trainer.
* UK sports coach and CIMSPA affiliate.

Let’s talk about the importance of exercising all areas of your body, not only to maintain good symmetry and proportions but also for sustained health.

When it comes to working out, it’s easy to focus on training the areas you enjoy. However, missing out on, or lower volume of training in one area can lead to imbalances in the body that could cause issues with your joints and muscles. Trust me, it’s not worth it!

When you have imbalances in the body, it can affect your everyday life, along with your future health. Your body is essentially a complex machine, when one part isn’t working as effectively as it should, it can cause other areas of the body to overcompensate. This can lead to pain, discomfort, or even injury.

The key is to be well balanced, this includes paying attention to compound movements like deadlifts and squats, along with isolated movements like bicep curls or crunches. Incorporating a range of exercises will ensure that every area of your body is targeted, and you’ll see improvements in your overall strength, endurance, and appearance.

Let’s commit to working out all areas of our body for a healthier, happier, and stronger future! 💪🏽

🐾🎉Happy National Dog Day🎉🐾

“Hero was my best friend, my partner, my protector, my dog, my family.

I was his life, his love, his pack leader.

Hero was faithful and true to the last beat of his heart. "

March 2012 - March 2024


#

Showing that you’re getting stronger isn’t just about the amount of weight that you’re pushing.⁣
⁣
Increasing repetitions, increased control, and slower eccentric/concentric movements are all factors that show you are improving. ⁣
⁣
So before you think that you are not progressing because the load hasn’t increased, take a look at the factors that I have just listed.⁣
⁣
If you log and assess these variables, I can assure you that you will see a higher frequency of improvements⁣.
⁣
Celebrate the little wins 🎉

𝙒𝙝𝙚𝙧𝙚 𝙙𝙤𝙚𝙨 𝙮𝙤𝙪𝙧 𝙥𝙖𝙩𝙝 𝙡𝙚𝙖𝙙?

Most of you reading this will participate in some sort of fitness or weight based training.

The question is, have you asked yourself recently where your current pathway is taking you?

Having an idea where your path leads and what goal lays at the end of it is a great way to maintain course.

Keep reminding yourself of the outcome you're working towards and let that vision light your path.

Be consistent, be relentless, and celebrate the results that will follow.

An important self-care reminder!

"Rest is not idle, is not wasteful. Sometimes rest is the most productive thing you can do for  body and soul."

⚠️Philthy Friday Challenge⚠️

"Its never to early or to late to work on the best version of you."

21 - 15 - 9 - 6 - 3 Reps For Time:

Burpees
Press Ups
Sit Ups
Squats
Reverse Lunges

👉🏼 Tag me in your workout once completed🔥

It’s hard being a beginner. You see people in the gym doing cool things and want to get there yourself, preferably as quickly as possible!

My advice: take your time.

This is a process you do not want to rush. Right now, you are building a fitness foundation, setting yourself up for a lifetime of healthy habits. It may seem as if you are moving slowly, but you’re making more progress than you realise!

Taking the time to master the basics will set you up for success in the long run. This is the time to ask questions, take it slowly if needed, and enjoy the process of getting in the best shape of your life!

From time to time, I find myself having the same conversation with different individuals.

It usually begins with “have you seen her/his results, will I look like that in a few weeks?”….”yawn”.

Admiring the success of others is a great motivator. It can give you an idea of what is possible with hard work. However, it can also just as easily give you an unrealistic outlook of what you can expect in terms of timeframe and physique.

This might sound confusing, but the point I am making is that their progress is exactly that, THEIR progress.

It is unwise to base your progress on the experience someone else has had during their journey.

My advice is simple, concentrate on where and what you are doing instead of focusing on others around you.

Work to the best of your ability, create positive eating habits, and call on your coach, friends, and family for support when needed.

Everyone has the capability to be the best version of themselves. The path to get there, however, will always take a slightly different course.

Every adversity you overcome makes you stronger for the next mountain you have climb.

Grind through the reps, set after set, and keep climbing.

Consistency is always key

Stop caring what people think of you.

Do what you love, what feels authentic to you, and what makes you happy.

Do YOU, Be YOU, and start stepping into your inner freedom...

You may be sad for a while, and then you'll stop giving a fu*k, and it's the best feeling ever!

Talk to a friend... How are you???

Q. Which fire are you fueling?

Q. Which person are you becoming?

🔥Fuel the fire that will allow you to grow!

🏋🏼Become that person you want to be!

It starts with small actions, like going to bed a little earlier, planning your meals, getting that workout in even though you’re tired, seeing the positives…

Quickly change can happen!

Make sure it’s the change you want.

“If you don’t like the road you’re walking, start paving another one!” - Dolly Parton

You’re in charge of your own path…your own direction…your own happiness!

Let’s make the choices that improve and empower us!

⚠️Philthy Friday Challenge⚠️

"Its never to early or to late to work on the best version of you."

x6 Rounds For Time:

200m  Run
10x Burpees
15x Press Ups
20x Sit Ups

👉🏼 Tag me in your workout once completed🔥

A fundamental tool when it comes to physical change is doing simple things well and often.

This can be something as simple as not missing meals or hitting your daily steps.

Doing those simple things, help maintain a healthy and consistent routine, and don't allow your planning to be derailed so much by the day-to-day obstacles we may often experience.

During this week, take the time to set yourself some simple tasks to complete each day. These could include things like a daily walk at the same time every day, cooking a nutritious breakfast each morning, talking to a friend you haven't spoken to in a while or gradually increasing your water intake.

I would like to hear so of your daily or weekly goals that are helping you with your health and fitness goals!

Comment below and let me know 👇🏼

You probably know that a regular exercise routine builds muscle, helps control your weight, and can decrease your risk of cardiovascular disease — but did you know exercise also improves your brain function?

Just 20 minutes of exercise can improve information processing and memory function. Exercise also increases growth factors in the brain, which aids the brain in making new neural connections.

Feeling unfocused and forgetful? Studies have shown that people who regularly exercise have greater volume in their prefrontal cortex and medial temporal cortex, the areas of the brain that control thinking and memory.

Exercise also helps with mood and mental health.

Picking up a regular gym habit can stabilise your mood, help you sleep, and reduce stress and anxiety.

Send me a message to get started today!

Staying hydrated is crucial for achieving your fitness goals!

Dehydration can lead to decreased energy levels, fatigue, and poor workout performance.

Proper hydration allows your muscles to work efficiently, leading to improved strength and endurance during your workouts.

Water also aids in digestion, which can prevent bloating and discomfort during exercise.

Water is also crucial for the transportation and utilisation of essential vitamins and minerals in your body.

To really optimise your health, make sure to drink enough water before, during, and after your workouts to keep your body healthy and performing at its best!

“If you don’t like the road you’re walking, start paving another one!” -Dolly Parton

You’re in charge of your own path…your own direction…your own happiness!

Let’s make the choices that improve and empower us!

A common question I am get asked, when talking to members, to clients, or during consultations is, "How can I lose more fat on my waist? Should I do more sit-ups?". Now, if we could change the waist size for arms and legs, or once I even heard neck size...

Regardless of where you want to lose body fat, the answer is the same.

You can not spot reduce or target specific areas. What this means is you can do 100 sit-ups a day, building quality abdominal muscles, but this will not specifically help you to lose fat in that targeted area.

Yes, you are building the foundation for a 6pac, but there are other factors that contribute.

Your body will not target one specific area to drop bodyfat, instead it will drop fat all over. This will occur, of course, depending on your diet, calorie intake, regular exercise, and physical activities.

So instead of obsessing over that one area, get good at the basics. Consume a healthy nutritious diet, regular exercise, and burning more calories than you eat.

If you feel I could help support you during your weight loss journey, drop me a DM with the word "weight loss" 👇🏽

⚠️Philthy Friday Challenge⚠️

"Its never to early or to late to work on the best version of you."

x4 Rounds For Time:

5x   Push Ups
15x Squats
20x Star Jumps
15x Crunches
5x   Push Ups

👉🏼 Tag me in your workout once completed🔥

|Phil Carpenter | Personal Trainer | Online Coach|

* Level 4 Advanced Personal Trainer/Coach.
* Weight management and nutritional specialists.
* GP referral to exercise & rehabilitation instructor.
* Mental health and exercise coach.
* Strength and conditioning coach.
* Athlete performance coach.
* CrossFit Level one trainer.
* UK sports coach and CIMSPA affiliate.

𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐲𝐨𝐮𝐫 𝐜𝐚𝐥𝐨𝐫𝐢𝐞 𝐨𝐮𝐭𝐩𝐮𝐭 𝐛𝐲 𝐞𝐱𝐩𝐥𝐨𝐫𝐢𝐧𝐠 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭

Burning calories can be the simplest thing in the world or a puzzle you can't quite crack, depending on your lifestyle and your experience with exercise.

When you're learning and discovering  weightlifting and high intensity workouts, it is easy to forget that gym based exercise isn't the only way you can burn extra calories.

Activities like swimming, cycling, football, hiking, and even rock climbing will all contribute to your overall energy and calorie expenditure.

Explore movement and, in turn, unlock more variety in your arsenal when it comes to burning those daily calories

Learn to embrace a growth mindset.

🫶 This embraces the belief that abilities and intelligence can be developed through dedication, effort, and perseverance.

✨ It is the mindset that acknowledges that challenges, failures, and setbacks are opportunities for growth and learning rather than fixed limitations.

🤍 A person with a growth mindset sees obstacles as stepping stones and approaches new experiences with curiosity and a willingness to learn.

👏 They are not afraid of failure but rather view it as a chance to improve and grow.

May you forever enjoy growing and being kind to your mind.

It’s a lifelong process 🧠🫶🦋

I've had a couple of questions surrounding nutrition with regards hiking distance, so i thought I'd do a short post on the subject.

On a long distnace hike (30-50km), you will easily smash through 4000-5000 calories, if not more.

But with that figure in mind, it is not an excuse to overload your backpack with Yogi bears picnic basket, it will make it harder to hike, so opt mainly for non-perishable foods that are relatively lightweight and nutrient dense, such as: Trail mix. Nuts, seeds, nut-based bars, or nut butter packs.

Fresh, whole fruit that doesn't require refrigeration such as apples, bananas, and oranges keep in a plastic box so they don't get squshed.

- Trail Mix.
- Nuts and Seeds.
- Energy/Protein Bars.
- Granola/Granola Bars.
- Fruit/Vegetable Puree.
- Babybell Cheeses.
- Water/Electrolytes
- Homemade Power Cookies/Brownies.

The night before a long effort, aim for a balanced dinner with roughly 50% carbs, 25% protein, 25% fruits, and vegetables.

Limit your consumption of foods that are high in fat and fibre, which may cause stomach issues during the hike. Definitely stay away from hard to digest or stogey foods on the day of the hike.

Add rock salt to your food and/or add electrolytes to your hydration bladder.

"I don't have time."

That age-old nonsense.There are 24 hours in the day. Check your phone screen time or even your netflix binge history.

Plan your daily activities and learn to manage your time better, and you will be amazed how much time you suddenly discover.

Get up one hour earlier, go a walk instead of watching back-to-back episodes, and prep meals in advance.. there are always options.

Your ability to "have the time" is, 99% of the time, a direct reflection of your determination!

It's not about having time. It's about MAKING time!