PDBCoaching

Comparison is only the thief of joy if you let it be.

It should be a fleeting moment of whatever negative thought it sparks in you.
It should then become inspiration.

Inspired by the mindset, the work ethic, the effort, dedication.
All things you are capable of applying to your life, your goals, your journey.

The only comparison that really matters is the one between the past version of you and the present version of you.

And if you haven’t made moves to accomplish what the past version of you wanted, well then it’s now time to understand what the future version of you is and what you can do now to get you there.

We’re all on our own journey and every journey looks a little different.

One of my tips for being successful in your fitness journey.

PLAN AHEAD

You can’t expect to meet your targets if you don’t prioritise them in your day.

Plan your meals.
You don’t always have to meal prep but the weight it takes off your mind is worth it.
If you don’t meal prep, spend some time at night to plan the next day.

Meal prep encourages intuitive eating meaning we can become familiar with portion sizes and be confident enough to spend some time away from tracking when we are being a bit flexible/relaxed/on holiday

Commit to time for training in the gym or however it is you train.
Make this time non negotiable. It is your time.
Train hard, train well. Your training has to make sense to you. Understand why you’re there!
Commit to 3-4 days a week minimum.
If you’re pushing 6 days I’d be questioning what it is you’re trying to achieve.
More isn’t always better.

If you don’t have these things in place it’s the same as driving your car with your hands off the wheel.

Online coaching available. Discount offer for new sign ups.

Ditch your program!! Just kidding…

I preach about having a solid program and progressing with it until you physically and mentally can’t any more.

However, at the end of a solid 30 weeks of training, with highs and lows and various tantrums because I failed a weight 😅
It feels so good to have a couple weeks of freedom, train how you want, when you want.

A gym holiday/vacation

It’s so important to have fun with training.
Having this freedom at the end of a program just helps recalibrate my brain, appreciate what it is I’ve achieved and most importantly appreciate the fact that I get to do this.

This is part of my life and I’m thankful for the ones who provide us with this space.

In order to see progress you MUST;

- Change your program every 6-8 weeks
- Always work at 80-85%
- Always perform in the 8-10 rep range

Sounds smart, right? Coz I used numbers?
Bu****it I believed in my first year of training.

Let’s look at those things individually.

First of all, your muscle has no clue what exercise you are performing.
Your brain is like
‘Yo, Quads! We’re not doing split squats today, we’re doing walking lunges….you good with that?’

And the quads are like
‘I dunno what you just said bro, just tell me when you want me to extend the knee 🤷‍♂️’

Muscles only know tension, so stick with exercises you enjoy, progress well with and perform well. Also ones that fit your goals. Run that program into the ground!

Secondly, no one has no ‘f #*king clue how to perform at a given percentage.
We can figure out 1RM percentages and work with those, that’s a little different.

In terms of performance, give it your all when you’ve got it and pull back when you need it.

Lastly, rep ranges depend on YOUR goal. They can also depend on mind muscle connection in which a higher than 10 rep range might be required to feel the muscle working.
You might be short for time and do timed AMRAP sets. You might be a power lifter and do heavy singles or triples. It varies.

Understand what you want and challenge yourself.

I get it, you want to be nice. You want to be positive.
That’s great but maybe this has to be said.

When someone posts their progress, don’t;
- tell them they looked good before
- tell them they look good in both
- tell them there was nothing wrong before but look great now

I don’t know about any of you but I hate this. It feels as if the process, the commitment and determination we have put in to ourselves is just thrown aside.

It feels like you’ve just told us it was a pointless journey 🤣

And although the comments are truly appreciated, a simple ‘well done’ is also appreciated.

We all have our reasons for our fitness journey, an image we create for ourselves and the determination we have that we are going to achieve that and more.

Nothing stops us once we enter that mind set and nothing gets in the way.

We aren’t just creating a physical change, we are creating a mental change and that is something always unseen.

Once you enter that mind set of ‘f**k….I’m doing this’ well, the rest is history

Drop me a message for online coaching if you’ve found your reason to start and need guidance through the journey 🤙

My week started off good.
Suddenly I’ve hit a rapid decline in energy.
This week’s plan is not going how it was supposed to.

Sometimes you can do everything right but when fatigue comes along and the joint ache sets in, it’s smarter to lower your weight, practice form and one thing that just makes me feel better is to get a pump on 💪

So this week I will monitor my energy levels and decide what happens on the day.
If things need to be pushed til next week then that’s what needs to be done.
🤙

Allow your training to be fluid and adaptable

Online coaching available,
Drop me a message ✌️