Trained By Will

Keeping your life in balance is a lifelong process.
How awesome would it be to reach a magical state of balance where you could flip on autopilot? (Very awesome.)

⚖️ But the truth is that as your goals, priorities, and life stage change — the things that keep you feeling happy, balanced, and fulfilled change too!

As an example, if you’re working on a fitness or health goal, it can mean shifting time and focus away from other areas, at least temporarily.

The same thing goes with a growing family, career, or other area of your life.

🧘The key is to adapt and not neglect what’s truly important to you!

Make it an amazing day.

Is there any other time of the year that has more obligations built into it?

And the first thing that pays a price? Our stress levels.

Don’t fall into that trap this year.

➡️ I have some strategies you can use to say NO that will help you have more time for the people, places, and events that matter most to you.

1. Be Direct. If it’s something that you really don’t want to do, be direct, honest, and kind.

When your schedule is full: “Thank you for the invitation, but I’m already overbooked.”

When you are being encouraged to eat foods that don’t align with your health goals: “No thanks — but everything I’ve eaten has been delicious!”

2. Suggest an alternative. When “no” isn’t quite right, find a middle ground.

When you don’t want to attend yet another food- or alcohol-focused event: “I’d love to get together, what if we set a time to go for a walk instead?”

When you are asked to bring homemade goodies for the office buffet: “I’d like to bring something, but I won’t have time to bake. Can I bring in something from [local bakery or store]?”

3. Offer a raincheck. When something competes with your priorities – e.g., spending more time at home creating your own traditions — or you are overbooked.

“This sounds fantastic, but I can’t make it happen. Let’s get together after the New Year.”

🙃Remember: Every time you say “no” to something that doesn’t fit your own goals, schedule, or priorities, you’re actually saying “YES” to those goals and priorities.

I knew I had to make my own health and fitness a priority when I saw a candid photo of myself at 32yo and was shocked. (I hated that image)

And I had just realised that I was limiting myself by hating myself. Who wants to live like that?

I got fed up of living in low self esteem and low self confidence because of how I looked.

I might not have control over my genes, but I do have control over my choices and lifestyle.

I knew I wasn’t going to get any better unless I did something about it. That more than anything, I didn’t want to miss out!

I’d like to tell you everything magically “clicked” with that realization, but the fact is, it took time and energy to get the ball rolling in the right direction.

From that moment, it was GAME ON. I started noticing a difference in how I felt in just a few weeks, and that motivated me to keep going.

Have you had a turning point like that? I’d love to hear about it. Drop me a DM or post below!

🧘Want to get the most out of this time of year? Be PRESENT.

When you’re busy, it’s easy to start thinking about what happened yesterday, and what you have to do tomorrow.

That’s why right now, it’s SO important to have a few daily habits that ground you, energize you, and bring you back to the present moment.

💥 Here are 3 feel-good habits to get you from here to 2024…

1. Get at least 150 minutes of exercise a week (30 minutes/5 days a or 50 minutes/3 days a week). It helps reduce stress, balance your blood sugar, and boosts your mood.

2. Eat a balanced whole-foods-based diet. This helps keep your energy up, your digestive system happy, your mood upbeat, and your immune system on point.

3. Make time for sleep. Your body does more than rest when you’re sleeping. It recovers from the day before and rejuvenates for a great tomorrow!

When you treat your body better, you feel better!

And that helps you get the most out of your days. 🤜🤛

Be PRESENT…

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MYTH vs. FACT

🏃‍♂️I should ramp up my workouts to burn off the extra calories I’m eating.
🏋️‍♀️
🏋️‍♀️

🎉MYTH! 🎉

Your workouts aren’t just about burning calories. They do SO much more than that for you.

In the short term, they can boost your mood, help you sleep better, keep your immune system strong, AND give you energy.

And in the long term, they can help keep you feeling strong, fit, and healthy.

The same thing goes for your diet — the food you eat isn’t just calories, it’s also how you get important vitamins, minerals, and more so that your body can function at its best.

Still not convinced? Doing too much exercise can set you up for feeling exhausted or — even worse — leave you with an injury.

Not a very merry way to spend the holidays!

Save this and follow me for more health and wellness tips! 🎯🚀

Life’s journeys led me down fascinating path.

Breaking the silence 🎉 After what feels like a lifetime away, I'm thrilled to finally be back in action!

Life had its twists and turns, but I've missed this incredible community much. I’m back and ready to reconnect.

Let's make up for lost time – drop a comment with your most exciting update, and let's dive into some epic conversations! 🚀💬

𝗧𝗛𝗘 𝗖𝗛𝗢𝗜𝗖𝗘 𝗜𝗦 𝗬𝗢𝗨𝗥𝗦!!

Stop saying I just can’t control myself.

Because, what’s in your power to do is in your power not to do.

If you can say yes to something you can say no to it.

More meaningful life necessitates disciplined choices that reflect our long-term independent values and goals.

Just because we think or feel something, it doesn’t mean that it is true, and we have a choice in how we will respond to these experiences.

Be in control and make the right choices this week.

Princewill ❤️.

There’re so many misconceptions about getting lean, one which is do more cardio than weight to get lean.

False. More cardio does not get you lean. It will only make you lose weight on the scale which isn’t the same as getting lean.

Getting lean means improving your body composition - increasing muscle mass and reducing body fat.

If your goal is to get lean prioritise strength training over cardio always.

Do you need cardio to improve your cardiovascular fitness and recovery rate during training sets? Of course yes.

But there is no equation in the pursuit of getting lean and improving your body shape that you are looking for that does not require building muscle.

Stop wasting your time and energy in the gym trying to burn calories by running endlessly on the treadmill. Focus mostly on strength training.

Get your nutrition right, strength train, move more, sleep better, manage stress better, stay hydrated and eat adequate protein.

Not sure of how to put all these together for efficient result? Shoot me a DM let’s have a chat.

Regardless of where you’re starting today.

We can agree that having focus and consistent daily action is the only way to great results AND it’s ongoing progress.

Remember that you are in charge of your life and you can do anything that you set your mind to.

If you invest in yourself today, then you become a better version of yourself.

So, get in the right frame of mind, set some goals and attack the week.

Be proactive and take charge and remember that you are awesome.

𝗬𝗢𝗨 𝗔𝗥𝗘 𝗦𝗧𝗥𝗨𝗚𝗚𝗟𝗜𝗡𝗚 𝗨𝗡𝗡𝗘𝗖𝗘𝗦𝗦𝗔𝗥𝗬!!!

…when at some point all you could think of was giving up on yourself.

The progress you want doesn’t have to be hard, time consuming or outside of your ability.

The reason you’re not dropping the weight, building muscle or getting fit will never be because of something that we haven’t seen before which should be reassuring.

It’s that you haven’t had the right plan and course of action FOR YOU yet.

The process is repeatable if you’re willing to follow it.

It doesn’t have to be hard. It doesn’t have to be confusing.

The question remains - are you willing to do what it takes?

And if you’re willing to follow a plan to make that change in your body that you’ve always wanted click the link in my bio or drop me a DM let’s have a chat.

𝗡𝗢𝗪 𝗜𝗦 𝗡𝗢𝗧 𝗧𝗛𝗘 𝗥𝗜𝗚𝗛𝗧 𝗧𝗜𝗠𝗘???

When I hear “Now is not the right time,” or “I don’t have the resources” - that excuse works for 20% of the people I meet.

Because of course, there can be REAL issues at hand. But they are the exceptions to the rule. The other 80% are letting their fear win.

Fear of the unknown. Fear of (perceived) future discomfort. Fear of an investment into an unguaranteed result.

Nothing is guaranteed. And if investing in yourself isn’t a GUARANTEED good bet, then we have a bigger conversation at hand.

Because if you truly were in a challenging season, why wouldn’t you equip yourself as best you can NOW for the future?.

I shouldn’t need to convince anyone on here WHY your health is THE most important factor in your life. Or that NOW is the only time we have.

Comment below "👊🏻" if you’re part of this community and you consistently put your health first everyday.

P.s. If you ARE in the 20% of people in a challenging moment or season where time is minimal and resources are tight, I invite you to take action now by clicking the link in my bio let’s have a chat.

Are Your Fitness Goals Making You Miserable?

Unfortunately, health and fitness goals we set often have to do with wanting to be like someone else. TV celebrities, social media models etc.

The truth is social comparison can make us focus on outcomes over process when setting goals

You are to set reasonable goals, and something that you can accomplish, given your lifestyle.

Each specific goal needs to focus on the skills needed to reach that goal.

Each new skill learned can be put into the context of process and progress.

Then we can make adjustments so that the changes we are after become part of us because they lift us up, not tear us down.

Your goals need to be intimately involved with how you perceive yourself.

4 BACK EXERCISES to add to your routine.

👉 Save & Try it

Looking to switch up your routine and add some width and size to your back?

Save and try this routine.

Perform each exercise for 8-15 reps - 4sets. Rest not more than 90sec after each set.

1️⃣ Underarm grip Bent over row
2️⃣ Underarm Lat pulldown
3️⃣ Cable row
4️⃣ Single arm lateral pull down

Remember to save and try it.

Ps. Learn to stick to a training program for at least 4weeks and if no progress then you can make changes.

Motivation is unreliable.

It comes and goes you can't depend on it.

That's why you have to focus more on practice, habit, and repetition, along with systems like
planning and preparation.

Motivation usually comes after action is taken not before. The more you act, the more motivated you'll be.

The more you have systems, processes, and
routines to help yourself act, the more you can do it.

“I wanted to feel better about the way I look and subsequently how I was feeling.

- Having failed many times in the past, I have struggled with consistency from myself and need someone to hold me accountable, something I have not found in the past.”

And to help her achieve this, I used my coaching approach that is based on practise, daily actions and support for purposeful behaviours that builds towards real sustainable changes.

Here are her achievements -

☑️”Change of mentality from weight loss and the scales to fat loss and the way I am looking/ feeling/ achieving”.
☑️”All round more confidence”.
☑️”Better holistic health - sleep, stress, recovery”.

☑️”Consistency - this is a BIG one for me as I was a yoyo dieter who really found it hard to stick to something (especially when the scales don’t move as fast as I would like) however, working with Princewill has made me more consistent and break the diet/binge cycle”.

☑️”I actually feel like I am getting stronger! I can not only see the changes in my body due to an increase in muscle mass but, I am consistently increasing the weight I can manage for both lower and upper body”

Would you like to achieve result like this? DM me the word REVAMP, and I’ll get in touch with you to set out the right strategy.

Stepping into the new year like last year didn’t happen.

Every year you make a resolution to change yourself. This year, make a resolution to be yourself.

No new year new me BS. Just be better.

Thank you all for your engagement, support and for patronising my services. You’ll rock .

HAPPY NEW YEAR everyone. Unto the next chapter …

#2022

Are you stuck in a training rut?

Your first reaction might be to say “no.” But think about your training routine for a second.

Are you excited to train every day?
Are you losing fat and or gaining muscle?
Are your exercises constantly progressing?
Are you getting stronger?

If you answered no to any of those questions, then you’re definitely stuck in a rut.

Despite your best efforts in the gym, nothing seem to be happening anymore.

Then this post is for you.
👉Apply these 5 tips to kick start new gains.

1️⃣ Change your Tempo - especially during the lowering phase. Aim for 3-5 sec. to lower the weight and feel the difference

2️⃣ Change your exercises - make sure to switch exercises in and out of your program every 4-8 weeks so your body responds optimally to your training

3️⃣ Change your rep range - it is best to vary your rep range every few weeks or try to hit every rep ranges within the same workout

4️⃣ Change your exercise order- keep your muscle and nervous system guessing by switching up the order of your movements and make the same old program feel totally different

5️⃣ Use a controllable weight- using too heavy or too light weight defeats the purpose of training to gain muscle which is basically achieved by a controlled contraction and relaxation of the muscle being worked.

Remember to Save & share it.

THE TRUE WAY TO HAPPINESS is through using your strengths and growing in your capacities as a person because, happiness is about engaging and becoming who you really are.

It’s going to be an awesome week 👊.

Your thoughts create your reality.

That’s why it’s so important for you to pursue your own happiness!

Because when you are happy, the world you experience literally becomes a better place.

Not just for you, but the people in your world who are uplifted by your positivity and inspired to create lives of joy for themselves as well.

So this week I challenge you to commit to doing ONE thing to increase your happiness.

Exercise should be performed through the largest range of motion that is comfortable, pain free and can be done with good form.

The weight being lifted, speed of movement, your level of flexibility and the purpose of your training will determine your ideal range of motion.

Always train within your ideal range of motion.

Looking back to this day confirms that you have to be laser focused to what matters to you, to your goals, to the people you serve and to your career.

And that means putting your energy into what would make a difference while ignoring what is less important.

What all have goal(s) that we wish to achieve, don’t sleep on it.

It’s the weekend my people, hope you have a good one.