Epitome Fitness and Coaching (2026)

06/12/2022

Want more muscle?

“You can’t carve a sculpture from a pebble”

In terms of building a better physique there are going to be a few key aspects you simply can not deny.

This rings true for both men and women.

If you truly want more muscle and a more muscular physique, then missing out on these elements will just have you spinning your wheels to nowhere.

So, what should we focus on?

🔹Nutrition: having an extra protein shake post workout, won’t cut it. Protein alone is not the sole driver for lean tissue gain. It’s total calories. If you under eat just to keep your abs, you’ll just end up staying skinny … with abs.

🔹Weight Gain: it’s a necessity. That does not mean “getting fat”. But you’re going to need to be in at least, a slight calorie surplus above maintainence to be able to grow, and get stronger.
Fearing slow steady gains on the scale will keep you the same size with no muscle gain.

🔹Patience: If you’re not willing to stick to a program, progressively overload, recover properly, nail your nutrition, and train like you want muscle, week in week out, for months on end, guess what?
No gains.

You need to break the cycle of “cutting and bulking” every 6 weeks and actually commit to a phase of improvement and growth.
It takes time. And work.

Or guess what?

You … JUST LOOK THE SAME!

Adding quality lean tissue is way more work and time consuming than dieting down to reveal what you’ve built.

But there is no point peeling back the layer to reveal nothing, when you haven’t built it.

Stop being a pebble.
Grow into a slab of marble.
Then …. Sculpt.

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06/12/2022

Client Progress.

Those of you that follow me, and have worked with me, know my philosophy on making change.

We don’t do “challenges”
We don’t do “summer shreds”
We don’t do “X day transformations”

What we DO is:

Lifestyle change
Education
Mindset shift
Sustainable results

Marc was no different.

A year of the above, and Marc has changed his life.

For a young guy, Marc is very driven.
University, part time work, a member of a big family, also does Muay Thai and makes time to train with me 3 days a week.

The last year involved all of that, plus more.
Holidays, Uni projects, a broken toe, plus many many other commitments.

But we play the long game.

Nutrition, Powerlifting and slight lifestyle changes, then … making everything work in with his commitments is where the results come from with our time together.

Remember, 3 hours a week in the gym with me is all the 1 on 1 time we had.

The rest, was up to him to execute.
And as you can see, he did that consistently over the last 12 months.

But together as a team is where the magic happens.

Support.
Communication.
The ability to adjust.

It’s always a team effort.
It always takes two.

But regardless, if you’re not willing to put in the patience, time and the ability to be consistent then you’re going to find it harder than it should be.

Congratulations Marc!

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21/11/2022

Why Reverse Sled Drags?

Myself and my clients like them so much! Ok maybe “like” is a stretch.

“Like” mainly because, they are ‘easy’ on the body.

I mean ‘easy’ because, as anyone who has ever pushed or pulled a weighted sled knows, they are anything but easy.

Still, while they are brutal and difficult, they are quite ‘easy’ on the joints.

Got knee problems?
Reverse sled drags are great because they allow you to train your quads in a knee happy way.

If we look at it, each step of a reverse drag mimics a move named ‘Terminal Knee Extension’ (TKE), a popular knee- rehab movement.

Got back problems?
Again, reverse drags let you to train your legs without any spinal loading.
Upper back gets used for creating tension, posture and great for the thoracic region isometric work during the pull.

Your quads, forearms and shoulders will be under plenty of stimulus while you do them, but the next day you will be fine, which is great because it allows you to increase the frequency, thereby giving you more opportunities to train more!

And to top it all off, your grip strength, conditioning, GPP and all round badassery get a good workout also.

So go hook up, get tight, and start pulling!
Trust me, you won’t regret the results!

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21/11/2022

There’s NOTHING special about ‘Inflammatory Foods’

“Inflammation”

Huge buzz word in the industry.

Basically if you got it, you’re going to die.

No not really.

Let’s look at what it is:

It’s a response within our body that is normal.
It has a role in things such as fighting infections.

It turns out that while inflammation is often cast in a negative light, it’s actually essential in small amounts for immune-surveillance and host defense.

In short, both too little and too much inflammation both cause problems.

In terms of food consumption, every time we eat, technically has some sort of inflammatory response within the body, as it is broken down for fuel.

But can diet make inflammation worse ?

Yes.
BUT …

It depends on such things as:
🔹Overall pattern of diet.
🔹Total calories consumed.
🔹How we respond to specific foods in terms of immune response.
🔹Food quality.
🔹And quantities of certain foods.
🔹Stress, and gut health.

As always, there is CONTEXT to everything.

So when someone says “don’t eat that food” cos “iNfLamMatoiN I guarantee you 99% of the time they are trying to trigger an emotional response and attempting to ‘scare’ you from eating that food.

So, of course, NO, don’t eat a rubbish filled, highly processed diet, of excessive calories while also avoiding exercise and movement, while you’re stressed to the eyeballs and it’s a good chance you’ll be just fine.

As always, individual nuance to everyone and everyone’s situation.
But, listen to the RIGHT people.

Not those afraid of enjoying one donut who wouldn’t know inflammation if it kicked them in the 🍑

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21/11/2022

Overestimate/Underestimate

Almost universally, we tend to overestimate what can happen in the short term and underestimate what can happen in the long term.

Maybe you feel as if you only achieved a few tiny goals worth of results done today.

All I can say is that over the long term, those productive, tiny goals add up, even if it doesn’t seem like it in the moment.

We always overestimate the change that will occur in the short term and underestimate the change that will occur in the long term.

Look at it like this:

When it comes to your heath and fitness goals, each day for example you implement small changes.

Drink more water.
Consistent daily activity/exercise.
Consume more protein.
More veggies and fruit.
Get daily sun.
Improve your sleep.

Now in one week, the changes you see, and possibly feel, won’t be significant.

BUT …

Being patient, consistent and committed, not deviating from any of the above for a whole year will drastically change your life.

Many of you simply don’t get that satisfaction after a week because your outlook is skewed.

It’s been 1 week.
What do you expect?
Stick with the same thing week after week, soon it becomes so automatic you don’t even register the small changes anymore …

Then 52 weeks later …

You’ve manifested the changes YOU WANT.

Yep. Results.

Work short term.
Strive for long term.

You’ll be surprised.

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27/10/2022

Want a bigger back?

Plenty of back and forth on social media about how to “train your back”

Hmmm ok.

Claims of …

Angle this.
Variation that.
Use this grip.
Don’t use that grip.
Upper arm here, upper arm there.

The list grows larger.
A very confusing list.

While I agree there is nuance with anatomy and bio mechanics training the back, it’s getting out of hand.

So what do I do?
Pick up heavy s**t and walk with it.

The Farmers Carry are a once a week staple for me for many reasons.
But the carry over into my back development is there.

And not a Lat Pulldown in my program.

Let’s see why.

During a heavy carry:

The latissimus dorsi —
commonly referred to as the lats, is most commonly known for its role in moving the arm toward and around the back of the body. During the farmer’s carry, the lats play a slightly different role, most notably stabilizing the pelvis and interacting with the abdominal muscles in everything from respiration, maintaining shoulder positioning to protecting the spine.

The trapezius —
commonly referred to as traps, is a large muscle spanning the better part of your upper and mid-back. This large muscle plays a vital role in stabilizing the scapula (shoulder blades) as it is the main muscle producing tension in the upper back while holding the weight in your hands. Each of the three divisions of the traps is hard at work during the farmer’s carry to help maintain tension and stability in the back.

While I do isolate my back with other movements I have picked ones I get the best stimulus from with minimal fatigue while still being able to do sets of a heavy Farmers Carry once a week.

Bring on the thickness.

Stop overthinking it.
Start training. Better!

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26/10/2022

What is Body Dysmorphia?

A full on-set of body dysmorphia can be very distressing for the person suffering it.

Look I get it.

In the realm of heath and fitness, it can swing both ways.

Extremes are prevalent in terms of diet and exercise and our image.

Most of us, are not fully “happy” with certain aspects of our appearance.
Even me!
But we can kind of brush it off, and it really isn’t an issue.

But for someone who suffers, it can severely impact their perception of their appearance.

How will you know?

Here are some signs that may highlight more serious issues:

🔹Thinking there is something inherently “wrong” with you due to these imperfections.

🔹Anxiety caused by you thinking people around you discuss or talk about you.

🔹Becoming fixated on that particular “area or body part”

🔹Allocating time, effort even money to “fix or change” these perceived problems.

🔹Missing or skipping social occasions or going out due to anxiety or fear of your appearance.

While these are simplified and broad points, there are many more indicators that can highlight this issue.

And they apply to both men and women.

It can become much more detailed, obsessive and mentally draining for anyone suffering this condition, and professional help is out there and highly recommended.

Don’t suffer in silence.
Reach out if you need help!

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10/10/2022

Have you made it a lifestyle?

When many of you try to start a journey to achieve your goals in health and fitness, it needs to start with attitude.

Meaning?

With many consultations I do, people have clear “destinations” they want to arrive at.

And many times, those destinations require more than just “a plan”

They require an ‘attitude shift’
Which will no doubt require a change.

A change in lifestyle.

How so?
Such as …

You prioritize your exercise and nutrition.
Make time to train.
Be prepared with food.

You focus on yourself and won’t let others distract or detract. Which also means staying in your own lane.

Knowing those old excuses you used, won’t cut it anymore. It’s time to commit and you do so without regard for the excuses you use to fall back on.

Dealing with the fact that motivation waivers and that discipline is key.
Good days will follow bad days.
And perfect isn’t needed over the long haul.

The biggest one …
Timeline.
When you remove it, and face the fact that this is now a “lifestyle” it frees up so many limiting factors you had not even thought of.

It’s like a weight off your shoulders.

So think about it.
Have you or are you, thinking “lifestyle change”?

Because when you do, you will literally change gears and start making real progress, with a lot less expectations, less stress, less limiting factors all to be replaced with …

RESULTS.

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10/10/2022

Why focus on mindset?

Why, as a coach, do I place emphasis on mindset?

You see, working hard doesn’t always mean you will get the results you hope for or achieve your goals.

So the logical step would be to change what you’re doing right?
Not quite.

Although this makes sense, people don’t often change their actions.
They keep doing the same, hoping for different results.

Why do we humans repeat the same actions, hoping that the effects will be different next time?

One important reason is that we haven’t really changed the way we understand, or ‘see’, the situation or the process.

If we had a different perspective, we might consider taking some alternative action steps.

With my clients, I become that alternate perspective.

Examining from a different viewpoint is often the key to better results.

This is my job as a coach, an outsider, to make this apparent and highlight these things to my clients.

This also explains why different people can observe the same situation and give different descriptions.

We all “see” a particular situation through many filters, such as our history, our habits and tendencies, our motives, and our preconceived notions of what is and what should be.

It is therefore important in achieving our goals, that we continue to look for opportunities and new approaches.

How’s your mindset with your goals?
Feeling stuck?
DM me for some help if you need it.

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10/10/2022

5 ways to be successful with your fitness goals.

Ever struggled to get to your goals?

Maybe struggling right now?

It’s always going to take some work, and even a bit of struggle here and there, but there are often over looked elements to your journey that can hold you back or worse …

Make you quit.

I’m here to tell you IT’S OK!
And it’s normal.
But hopefully, these 5 ways to help you be successful will help you to keep going!

🔹Consistency - That old chestnut. Yep. Why? Cos it’s proven. No one needs or can attain ‘perfect’ and it’s not needed. 80% consistency ALWAYS beats perfection at 20% of the time.

🔹Don’t compare - Who cares what anyone else is doing. This is YOUR journey. YOUR results. YOUR plan. No two are the same. Comparing anything in this pursuit will rob you of your joy and drive to succeed.

🔹The long game - ‘Buckle up Princess’ Playing the long game ensures real change in habits, establish non negotiable’s and making real change. Why? So you keep your results and positivity stays high even when things get tough. Short term gratification leads nowhere fast.

🔹Discipline - Motivation is cool. For about 5 minutes. Then it disappears like a leaf in the wind. Discipline is where it’s at. It won’t disappear so easily. And gives you a much needed slap in the face when motivation hides from you in the shadows.

🔹Don’t bail out - Quitting gets you one place. Back at the start. No matter how hard it gets, how slow it goes, don’t bail. There is ALWAYS a way to keep moving. It’s not a race. Quitting breeds regret. Doubling down and moving one step at a time is where it’s at. Eventually you lift your head to see how far you’ve come.

Nothing groundbreaking in this list.
But EASILY overlooked by many.

These tips are the “magic pill” you’ve been looking for.
And they don’t come in a fancy labeled jar or eye catching packet.

They come directly from inside YOU.

What’s it going to be?

Another short cut?
Or …
Doing all of the above.

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30/09/2022

Appreciation post!

A huge congratulations and shout of appreciation to client and friend Dr Natalia Speirings who competed at the Arnold’s U.K over this last weekend.

Not only an astute professional in her job as THE worlds leading evidence based consultant dermatologist, her other passion is body building.

Now, Natalie’s amazing physique allowed her to showcase in both Figure and Physique categories.

Not only did she win both categories she also won her Pro Cards for BOTH.

This, from what we understand is the first time in history any women has won two Pro Cards in the same event!

She is now, among many other things, a “professional female body builder”

I am humbled and blessed as a coach, to be part of her team that contributed to her on-going success.

She has a collaboration of coaches from across the world all applying what we know to help her in her endeavors with body building.

Her commitment, her focus, and passion for her “hobby” is unmatched, and it is no surprise after years of hard work and relentless application to the sport she is getting recognition.

Many of you that follow me know Natalia, and many of you know how wonderful she is, so take the time to send your support and congratulations!

A very short “break”, and back to work in Dubai now, next show is November.

A pro show in Denmark to put a stamp on. 🏆💪🏼

Again, well done Natalia! ❤️🙏🏼

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19/09/2022

Keep. Going.

The year for me started well enough.
Training was on point.
Things going well …

Then March hit.

And I ended up in the ER.
This was the sickest I had ever been.

A sudden onset of Benign Paroxysmal Positional Vertigo absolutely floored me.

Over 12 hours in the ER.
3 days bed ridden.
A week before my sight returned to normal and about 2 weeks before I could even walk properly again, let alone train.

Then 3 bouts of random sickness, add dental surgery into the mix and 2022 was looking pretty grim …

But if you feel like you’re going through hell, then you just keep going.

I’ve learnt over time, there is ALWAYS going to be something that gets in your way.

You always have choices.

It’s which one you choose, that determines if you get to keep going or if you end up spending your time rehashing the excuse you gave about the situation.

It took me time.
It took me work.
It took me patience.

But, I got back on track.

This week, a 200kg total x 30 mtr Farmers Carry PB.
Also, I WILL Benchpress my goal of 150 kgs before the end of the year as planned.

Set goals.
Set markers.
Set expectations.
And achieve them.

People I know, have started in far worse positions than I, and have conquered and come out the other side, triumphant.

We can all do the same.

“A hard beginning, maketh a good ending” - John Heywood.

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Epitome Fitness and Coaching

06/12/2022

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21/11/2022

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27/10/2022

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