Smarter Performance Ltd

31/10/2021

21/09/2020

𝐒t𝐚𝐫𝐭 𝐨𝐟 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤 𝐚𝐧𝐝 𝐬𝐡𝐚𝐭𝐭𝐞𝐫𝐞𝐝?⁣
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If you're in your 40s or 50s, like me and you’re trying to stay as fit and healthy as possible, some things start to get harder:⁣
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𝘚𝘵𝘳𝘦𝘴𝘴 𝘭𝘦𝘷𝘦𝘭𝘴 𝘨𝘰 𝘶𝘱, 𝘸𝘰𝘳𝘬 𝘳𝘦𝘴𝘱𝘰𝘯𝘴𝘪𝘣𝘪𝘭𝘪𝘵𝘺 𝘢𝘯𝘥⁣
𝘸𝘰𝘳𝘬𝘭𝘰𝘢𝘥𝘴 𝘨𝘰 𝘶𝘱 𝘢𝘯𝘥 𝘵𝘩𝘦 𝘢𝘣𝘪𝘭𝘪𝘵𝘺 𝘵𝘰 𝘥𝘦𝘢𝘭 𝘸𝘪𝘵𝘩 𝘵𝘩𝘢𝘵 𝘴𝘵𝘳𝘦𝘴𝘴 𝘨𝘰𝘦𝘴 𝘥𝘰𝘸𝘯.⁣
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𝐁𝐮𝐭, 𝐰𝐡𝐞𝐫𝐞 𝐝𝐨 𝐲𝐨𝐮 𝐬𝐭𝐚𝐫𝐭?⁣
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There’s so much information on the internet, hard to know where to begin and what to believe.⁣
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These days, google how to get fit and strong and thousands of trainers offer programmes.⁣
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But, none of them are written for you, they are for 20 to 30-year-olds…⁣
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So, what you need is a training plan, that meets you where you are today as 40 or 50 years old, rather than a 20-something.⁣
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These ‘𝘺𝘰𝘶𝘯𝘨-𝘨𝘶𝘺 𝘉𝘳𝘰’ 𝘱𝘳𝘰𝘨𝘳𝘢𝘮𝘮𝘦𝘴 leave you broken and sore, so much so that the rest of your life has been made worse by your training, not better!⁣
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Want to feel like you finished training feeling energised and better, not battered and aching.⁣
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So, 𝐰𝐞 𝐧𝐞𝐞𝐝 𝐚 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐬𝐲𝐬𝐭𝐞𝐦, that manages your stress, which provides the right exercise selection, 𝘵𝘦𝘢𝘤𝘩𝘦𝘴 you to eat right and gives you the 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘢𝘯𝘥 𝘢𝘤𝘤𝘰𝘶𝘯𝘵𝘢𝘣𝘪𝘭𝘪𝘵𝘺 to help you manage the process of improving your health and fitness.⁣
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Our 42-day challenge tracks your performance on a day to day basis. Giving you the support and accountability you need.⁣
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You’ll feel energised, refreshed and in the best, you have in years.off of the plan, we can get you to figure out what went wrong and more importantly how to get back on plan and move forwards.⁣
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𝐘𝐨𝐮’𝐥𝐥 𝐟𝐞𝐞𝐥 𝐞𝐧𝐞𝐫𝐠𝐢𝐬𝐞𝐝, 𝐫𝐞𝐟𝐫𝐞𝐬𝐡𝐞𝐝 𝐚𝐧𝐝 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐢𝐧 𝐲𝐞𝐚𝐫𝐬.⁣
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How do you get involved in our 42-day challenge? Just DM me with the word “info” and we will get back to you.⁣

16/09/2020

This week is 𝐔𝐊 𝐂𝐨𝐚𝐜𝐡𝐢𝐧𝐠 Week 𝟐𝟎𝟐𝟎 and as a coach for nearly 3 decades, it has given me chance to reflect and think about the role coaching plays in peoples lives.⁣
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First of all, 𝘦𝘷𝘦𝘳𝘺 𝘸𝘰𝘳𝘥 𝘺𝘰𝘶 𝘶𝘵𝘵𝘦𝘳 𝘩𝘢𝘴 𝘪𝘮𝘱𝘢𝘤𝘵. Choose what you say carefully, how you say it and how you follow it up, the impact you intended may not be the impact that was received. You only know that when you know the players/coaches/parents that you are talking to.⁣
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Secondly, 𝘺𝘰𝘶𝘳 𝘳𝘰𝘭𝘦 𝘪𝘴 𝘵𝘰 𝘩𝘦𝘭𝘱 𝘢𝘵𝘩𝘭𝘦𝘵𝘦𝘴 𝘥𝘦𝘷𝘦𝘭𝘰𝘱, 𝘣𝘰𝘵𝘩 𝘰𝘯 𝘢𝘯𝘥 𝘰𝘧𝘧 𝘵𝘩𝘦 𝘧𝘪𝘦𝘭𝘥. If you have no interest in them off the field or how their lives impact their sport, you're not a coach, at best you are an instructor.⁣
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Thirdly, be humble, we are always learning. We learn from the most surprising of sources; the youngster who gives 'unfiltered' feedback, the peer coach who maybe offers an alternative paradigm, former players/athletes/clients who can help you help the next generation of players.⁣
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As a coach, 𝘸𝘦 𝘩𝘢𝘷𝘦 𝘢 𝘥𝘶𝘵𝘺 𝘵𝘰 𝘮𝘢𝘯𝘢𝘨𝘦 𝘰𝘶𝘳 𝘨𝘳𝘰𝘸𝘵𝘩 𝘪𝘯 𝘭𝘪𝘯𝘦 𝘸𝘪𝘵𝘩 𝘰𝘶𝘳 𝘴𝘱𝘰𝘳𝘵𝘴/𝘢𝘵𝘩𝘭𝘦𝘵𝘦𝘴 𝘯𝘦𝘦𝘥𝘴... smashing the square peg into the round hole won't work anymore.⁣
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Thank you to all the coaches who 'coach', take time this week to reflect and think about where can I get better in my coaching!⁣
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02/09/2020

𝐒𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐭𝐡𝐚𝐭 𝐫𝐞𝐚𝐥𝐥𝐲 𝐰𝐢𝐧𝐝𝐬 𝐦𝐲 𝐠𝐞𝐚𝐫𝐬...⁣
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𝘚𝘦𝘷𝘦𝘳𝘢𝘭 𝘵𝘪𝘮𝘦𝘴 𝘵𝘩𝘪𝘴 𝘮𝘰𝘯𝘵𝘩, 𝘐 𝘩𝘢𝘷𝘦 𝘩𝘢𝘥 𝘯𝘦𝘸 𝘤𝘭𝘪𝘦𝘯𝘵𝘴, 𝐰𝐡𝐨 𝐚𝐫𝐞 𝐢𝐧 𝐭𝐡𝐞𝐢𝐫 𝐥𝐚𝐭𝐞 𝟑𝟎𝐬 𝐭𝐨 𝟓𝟎𝐬, 𝘴𝘵𝘢𝘳𝘵 𝘰𝘯 𝘢 𝘯𝘦𝘸 𝘩𝘦𝘢𝘭𝘵𝘩 𝘢𝘯𝘥 𝘸𝘦𝘭𝘭𝘯𝘦𝘴𝘴 𝘱𝘳𝘰𝘨𝘳𝘢𝘮𝘮𝘦 𝘧𝘰𝘭𝘭𝘰𝘸𝘪𝘯𝘨 𝘢 𝘳𝘰𝘶𝘵𝘪𝘯𝘦 𝘰𝘳 𝘪𝘯𝘪𝘵𝘪𝘢𝘭 𝘤𝘩𝘦𝘤𝘬-𝘶𝘱 𝘸𝘪𝘵𝘩 𝘵𝘩𝘦𝘪𝘳 𝘎𝘗 𝘢𝘯𝘥 𝘵𝘩𝘦𝘺 𝘩𝘢𝘷𝘦 𝘣𝘦𝘦𝘯 𝘵𝘰𝘭𝘥 𝘵𝘰 𝘨𝘰 𝘰𝘯 𝘮𝘦𝘥𝘪𝘤𝘢𝘵𝘪𝘰𝘯𝘴...⁣
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High-blood pressure, cholesterol levels (high-end of normal), stressful life (not many haven't) at the moment...⁣
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𝘚𝘰, 𝘸𝘩𝘢𝘵 𝘸𝘢𝘴 𝘵𝘩𝘦 𝘰𝘶𝘵𝘤𝘰𝘮𝘦 of 𝘵𝘩𝘦𝘪𝘳 𝟻 𝘮𝘪𝘯 𝘢𝘱𝘱𝘰𝘪𝘯𝘵𝘮𝘦𝘯𝘵𝘴? 𝘚𝘶𝘨𝘨𝘦𝘴𝘵𝘪𝘰𝘯𝘴 𝘧𝘰𝘳 𝘢 𝘭𝘪𝘧𝘦𝘴𝘵𝘺𝘭𝘦 𝘤𝘩𝘢𝘯𝘨𝘦, sleep better, 𝘸𝘢𝘭𝘬 𝘮𝘰𝘳𝘦, 𝘭𝘦𝘴𝘴 𝘱𝘳𝘰𝘤𝘦𝘴𝘴𝘦𝘥 𝘧𝘰𝘰𝘥𝘴, 𝘴𝘰𝘮𝘦 𝘸𝘦𝘪𝘨𝘩𝘵-𝘣𝘦𝘢𝘳𝘪𝘯𝘨 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦𝘴, 𝘮𝘪𝘯𝘥𝘴𝘦𝘵 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦𝘴? ⁣
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𝐇𝐦𝐦𝐦... 𝐍𝐨! 𝐒𝐭𝐫𝐚𝐢𝐠𝐡𝐭 𝐨𝐧 𝐭𝐡𝐞 𝐦𝐞𝐝𝐢𝐜𝐚𝐭𝐢𝐨𝐧𝐬...⁣
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Are there other options, before you have to resort to medications, 𝘰𝘧 𝘤𝘰𝘶𝘳𝘴𝘦, 𝘵𝘩𝘦𝘳𝘦 𝘢𝘳𝘦. ⁣
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𝗪𝐡𝐲 𝐚𝐫𝐞 𝐭𝐡𝐞𝐲 𝐧𝐨𝐭 𝐛𝐞𝐢𝐧𝐠 𝐬𝐮𝐠𝐠𝐞𝐬𝐭𝐞𝐝? ⁣
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Why prescribe medications, with potential side-effects rather than prescribe lifestyle changes that are meaningful and not scary...⁣?
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𝘞𝘩𝘰 𝘸𝘢𝘯𝘵𝘴 𝘵𝘰 𝘣𝘦𝘤𝘰𝘮𝘦 𝘵𝘩𝘦𝘪𝘳 𝘱𝘢𝘳𝘦𝘯𝘵𝘴 𝘸𝘪𝘵𝘩 𝘢𝘭𝘭 𝘰𝘧 𝘵𝘩𝘦𝘪𝘳 𝘮𝘰𝘳𝘯𝘪𝘯𝘨 𝘮𝘦𝘥𝘪𝘤𝘢𝘵𝘪𝘰𝘯𝘴, 𝘭𝘪𝘯𝘦𝘥 𝘶𝘱 𝘭𝘪𝘬𝘦 𝘴𝘰𝘭𝘥𝘪𝘦𝘳𝘴 𝘣𝘦𝘴𝘪𝘥𝘦 𝘵𝘩𝘦𝘪𝘳 𝘤𝘰𝘳𝘯𝘧𝘭𝘢𝘬𝘦𝘴 𝘢𝘯𝘥 𝘰𝘳𝘢𝘯𝘨𝘦 𝘫𝘶𝘪𝘤𝘦? 😉⁣
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𝘏𝘢𝘷𝘪𝘯𝘨 𝘢 𝘎𝘗 𝘢𝘯𝘥 𝘥𝘪𝘢𝘣𝘦𝘵𝘦𝘴 𝘯𝘶𝘳𝘴𝘦 𝘸𝘩𝘰 𝘶𝘯𝘥𝘦𝘳𝘴𝘵𝘢𝘯𝘥 𝘮𝘺 𝘱𝘳𝘰𝘧𝘦𝘴𝘴𝘪𝘰𝘯 𝘢𝘯𝘥 𝘵𝘳𝘶𝘴𝘵 𝘵𝘩𝘦 𝘳𝘦𝘴𝘶𝘭𝘵𝘴 𝘐 𝘨𝘪𝘷𝘦 𝘵𝘩𝘦𝘮, 𝘳𝘦𝘢𝘭𝘭𝘺 𝘩𝘦𝘭𝘱𝘴.⁣ T1D blood glucose markers, my A1c count are the best they have ever been!⁣
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𝐈'𝐦 𝐰𝐚𝐥𝐤𝐢𝐧𝐠 𝐦𝐲 𝐭𝐚𝐥𝐤, 𝐛𝐮𝐭 𝐫𝐞𝐚𝐥𝐥𝐲 𝐰𝐢𝐬𝐡 𝐈 𝐤𝐧𝐞𝐰 𝗪𝐇𝐘 𝐦𝐞𝐝𝐬 𝐛𝐞𝐟𝐨𝐫𝐞 𝐥𝐢𝐟𝐞𝐬𝐭𝐲𝐥𝐞!⁣
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𝘛𝘩𝘰𝘶𝘨𝘩𝘵𝘴?⁣
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01/09/2020

𝗪𝐚𝐢𝐭 𝟒 𝐦𝐨𝐧𝐭𝐡𝐬 𝐢𝐧 𝐥𝐨𝐜𝐤𝐝𝐨𝐰𝐧 𝐭𝐡𝐞𝐧 𝐢𝐧𝐣𝐮𝐫𝐞 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐛𝐚𝐜𝐤 𝐚𝐭 𝐭𝐡𝐞 𝐠𝐲𝐦? ⁣
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To the joy of many, gyms here in England reopened just over a month ago as coronavirus restrictions continued to ease.⁣
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As a coach and sports therapist, 𝘐’𝘷𝘦 𝘯𝘰𝘵𝘪𝘤𝘦𝘥 𝘢 𝘴𝘪𝘨𝘯𝘪𝘧𝘪𝘤𝘢𝘯𝘵 𝘯𝘶𝘮𝘣𝘦𝘳 𝘰𝘧 𝘯𝘦𝘸 𝘤𝘭𝘪𝘦𝘯𝘵 𝘵𝘩𝘦𝘳𝘢𝘱𝘺 𝘢𝘱𝘱𝘰𝘪𝘯𝘵𝘮𝘦𝘯𝘵𝘴 𝘰𝘷𝘦𝘳 𝘵𝘩𝘦 𝘭𝘢𝘴𝘵 𝘧𝘦𝘸 𝘸𝘦𝘦𝘬𝘴.⁣
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One of the main contributors to this increase is gym-goers jumping back into pre-lockdown programmes as if they have only had a week or two off.⁣
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When we exercise less than usual or not at all, our conditioning declines and the risk of injury increases. 𝗪𝐞’𝐯𝐞 𝐝𝐞𝐜𝐨𝐧𝐝𝐢𝐭𝐢𝐨𝐧𝐞𝐝!⁣
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Deconditioning can happen quickly, some studies show a significant decline in muscle mass, physical function, strength, aerobic capacity and metabolic function in as little as 𝟷𝟶 𝘥𝘢𝘺𝘴 of inactivity.⁣
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So, when we consider being away from the gym for 4 months, it makes sense to consider how best to recondition.⁣
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𝘋𝘦𝘤𝘰𝘯𝘥𝘪𝘵𝘪𝘰𝘯𝘪𝘯𝘨 𝘤𝘢𝘯 𝘩𝘢𝘱𝘱𝘦𝘯 𝘲𝘶𝘪𝘤𝘬𝘭𝘺, 𝘣𝘶𝘵 𝘨𝘶𝘦𝘴𝘴 𝘸𝘩𝘢𝘵, 𝘳𝘦𝘤𝘰𝘯𝘥𝘪𝘵𝘪𝘰𝘯𝘪𝘯𝘨 𝘵𝘩𝘦 𝘣𝘰𝘥𝘺 𝘪𝘴 𝘴𝘭𝘰𝘸𝘦𝘳.⁣
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When we return to training, we may feel tighter, breathing more heavily, stiffness in our joints or our pain threshold/tolerance may seem lower.⁣
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But, going too hard too soon can result in problems, just as I have seen over the last few weeks!⁣
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𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝟑 𝐪𝐮𝐢𝐜𝐤 𝐭𝐢𝐩𝐬 𝐭𝐨 𝐚𝐯𝐨𝐢𝐝 𝐢𝐧𝐣𝐮𝐫𝐲 𝐚𝐧𝐝 𝐚 𝐬𝐚𝐟𝐞 𝐫𝐞𝐭𝐮𝐫𝐧 𝐭𝐨 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠:⁣
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𝟏. Follow a plan, set appropriate goals for the next 3 months and reverse engineer what you need to do.⁣
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𝟐. Within the plan, ensure you are being conservative with your intensity or loads, look at around 60-70% loading pre-lockdown as a start point.⁣
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𝟑. Make sure you have the basics nailed down, i.e. sleep, nutrition, alcohol intake, stress and reduce previous injury history issues.⁣
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If you’re not sure how best to get back into to your training, or lockdown has got you thinking about improving your health and fitness, then 𝘥𝘳𝘰𝘱 𝘮𝘦 𝘢 𝘮𝘦𝘴𝘴𝘢𝘨𝘦 and let’s have a chat.

10/08/2020

"𝐒𝐨𝐫𝐫𝐲 𝐬𝐨𝐧, 𝐈'𝐦 𝐭𝐨𝐨 𝐭𝐢𝐫𝐞𝐝, 𝐦𝐚𝐲𝐛𝐞 𝐭𝐨𝐦𝐨𝐫𝐫𝐨𝐰?"⁣
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Does this sound familiar? I know I've said it and it cuts deep once you see their faces drop.⁣
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We all work ridiculous hours these days, whether at home or travelling to work and one thing that suffers as we get older is time with family...⁣
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𝘛𝘩𝘦 𝘤𝘭𝘪𝘤𝘩𝘦𝘥 "𝘲𝘶𝘢𝘭𝘪𝘵𝘺 𝘵𝘪𝘮𝘦" 𝘪𝘯 𝘰𝘶𝘳 𝘩𝘰𝘶𝘴𝘦 𝘪𝘴 𝘢𝘳𝘰𝘶𝘯𝘥 𝘴𝘱𝘰𝘳𝘵, 𝘸𝘦𝘭𝘭 𝘪𝘵 𝘸𝘰𝘶𝘭𝘥 𝘣𝘦 𝘸𝘰𝘶𝘭𝘥𝘯'𝘵 𝘪𝘵!⁣
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Anyway, one of the things I have tried over the last few years is to structure my own health and fitness around being able to be active with my kids, especially the youngest who is 14.⁣
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𝐓𝐡𝐞 𝐥𝐚𝐬𝐭 𝐜𝐨𝐮𝐩𝐥𝐞 𝐨𝐟 𝐬𝐞𝐚𝐬𝐨𝐧𝐬, 𝐢𝐧𝐜𝐥𝐮𝐝𝐢𝐧𝐠 𝟐 𝐠𝐚𝐦𝐞𝐬 𝐭𝐡𝐢𝐬 𝐰𝐞𝐞𝐤𝐞𝐧𝐝 𝐢𝐧 𝐭𝐡𝐞 𝐬𝐰𝐞𝐥𝐭𝐞𝐫𝐢𝐧𝐠 𝐡𝐞𝐚𝐭, 𝐡𝐚𝐯𝐞 𝐢𝐧𝐯𝐨𝐥𝐯𝐞𝐝 𝐩𝐥𝐚𝐲𝐢𝐧𝐠 𝐟𝐨𝐫 𝐨𝐮𝐫 𝐥𝐨𝐜𝐚𝐥 𝐜𝐫𝐢𝐜𝐤𝐞𝐭 𝐜𝐥𝐮𝐛, 𝐒𝐨𝐮𝐭𝐡𝐰𝐚𝐭𝐞𝐫.⁣
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We have both played for our 3rds and to be able to take part in organised senor sport with your son, is great. There are 4 or 5 sons and dads which do so, building memories that will last a long time.⁣
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𝘚𝘰, 𝘧𝘰𝘳 𝘮𝘦 𝘢𝘵 𝟻𝟺, 𝘪𝘵'𝘴 𝘯𝘰𝘵 𝘣𝘦𝘪𝘯𝘨 𝘳𝘪𝘱𝘱𝘦𝘥 𝘵𝘰 𝘴𝘩𝘳𝘦𝘥𝘴, 𝘯𝘰𝘵 𝘨𝘦𝘵𝘵𝘪𝘯𝘨 𝘳𝘦𝘢𝘥𝘺 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘴𝘵𝘢𝘨𝘦 𝘣𝘶𝘵 𝘦𝘯𝘴𝘶𝘳𝘪𝘯𝘨 𝘮𝘺 𝘩𝘦𝘢𝘭𝘵𝘩 𝘪𝘴 𝘨𝘳𝘦𝘢𝘵, especially my T1D, 𝘮𝘺 𝘮𝘪𝘯𝘥 𝘪𝘯 𝘨𝘳𝘦𝘢𝘵 𝘴𝘩𝘢𝘱𝘦, 𝘣𝘶𝘵 𝘢𝘭𝘴𝘰 𝘣𝘶𝘪𝘭𝘥𝘪𝘯𝘨 𝘲𝘶𝘢𝘭𝘪𝘵𝘺 𝘣𝘢𝘯𝘵𝘦𝘳 𝘢𝘯𝘥 𝘧𝘶𝘯 𝘪𝘯 𝘵𝘩𝘦 𝘥𝘳𝘦𝘴𝘴𝘪𝘯𝘨 𝘳𝘰𝘰𝘮 (𝘞𝘩𝘢𝘵𝘴𝘈𝘱𝘱 𝘨𝘳𝘰𝘶𝘱) 𝘢𝘯𝘥 𝘢𝘵 𝘩𝘰𝘮𝘦.⁣

Even in the club post-match interviews, I'm getting cheek off of the younger one... excuse the Covid-19 hair! https://www.youtube.com/watch?v=AFgi90njCNI

⁣⁣
Here's the question Dad's, what are you doing to look after yourself or play sport/have a hobby with your kids? If you do, share how you are keeping yourself healthy.⁣
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If anyone wants any advice, please ask.⁣
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𝐁𝐞 𝐡𝐞𝐚𝐥𝐭𝐡𝐲, 𝐛𝐞 𝐬𝐭𝐫𝐨𝐧𝐠.⁣
⁣
Alan⁣
⁣

04/08/2020

𝐈𝐭'𝐬 𝐓𝐮𝐞𝐬𝐝𝐚𝐲 𝐧𝐢𝐠𝐡𝐭, 𝐢𝐭'𝐬 𝐛𝐞𝐞𝐧 𝐚 𝐬𝐡𝐢𝐭𝐭𝐲 𝐬𝐭𝐚𝐫𝐭 𝐭𝐨 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤, 𝐲𝐨𝐮'𝐫𝐞 𝐣𝐮𝐬𝐭 𝐡𝐨𝐦𝐞 𝐨𝐫 𝐣𝐮𝐬𝐭 𝐟𝐢𝐧𝐢𝐬𝐡𝐞𝐝 𝐚𝐭 𝐲𝐨𝐮𝐫 𝐥𝐚𝐩𝐭𝐨𝐩 𝐚𝐧𝐝 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐫𝐚𝐯𝐞𝐧𝐨𝐮𝐬...⁣⁣
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𝘛𝘢𝘬𝘦𝘢𝘸𝘢𝘺 𝘧𝘰𝘰𝘥 𝘪𝘴 𝘵𝘩𝘦 𝘦𝘢𝘴𝘺 𝘰𝘱𝘵𝘪𝘰𝘯, 𝘯𝘰-𝘩𝘢𝘴𝘴𝘭𝘦 𝘢𝘯𝘥 𝘪𝘴 𝘳𝘦𝘢𝘥𝘺 𝘵𝘰 𝘦𝘢𝘵 𝘪𝘯 𝘵𝘩𝘦 𝘴𝘢𝘮𝘦 𝘵𝘪𝘮𝘦 𝘢𝘴 𝘪𝘵 𝘸𝘰𝘶𝘭𝘥 𝘵𝘢𝘬𝘦 𝘧𝘰𝘳 𝘺𝘰𝘶 𝘵𝘰 𝘮𝘢𝘬𝘦 𝘪𝘵...⁣⁣
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⁣𝐈𝐭 𝐦𝐚𝐤𝐞𝐬 𝐲𝐨𝐮 "𝐟𝐞𝐞𝐥 𝐛𝐞𝐭𝐭𝐞𝐫"⁣
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𝐁𝐔𝐓...⁣⁣
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You are gaining weight, feel crap about yourself, physically don't feel great either, yet you still opt for the hardwired bad habits.⁣⁣
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Believe it or not, habits are simple enough to replace when you understand the habit loop. You can experience the rewards, without the sabotage of ill-fitting routines!⁣⁣
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𝘞𝘰𝘳𝘬 𝘸𝘪𝘵𝘩 𝘢 𝘤𝘰𝘢𝘤𝘩 𝘸𝘩𝘰 𝘶𝘯𝘥𝘦𝘳𝘴𝘵𝘢𝘯𝘥𝘴 𝘵𝘩𝘦 𝘮𝘪𝘯𝘥, 𝘵𝘩𝘦 𝘯𝘦𝘶𝘳𝘰𝘭𝘰𝘨𝘪𝘤𝘢𝘭 𝘱𝘢𝘵𝘵𝘦𝘳𝘯𝘴 𝘵𝘩𝘢𝘵 𝘴𝘦𝘯𝘥 𝘺𝘰𝘶 𝘵𝘰 𝘵𝘩𝘦 𝘵𝘢𝘬𝘦𝘢𝘸𝘢𝘺 𝘰𝘳 𝘋𝘦𝘭𝘪𝘷𝘦𝘳𝘰𝘰 𝘮𝘰𝘴𝘵 𝘯𝘪𝘨𝘩𝘵𝘴, 𝘢𝘯𝘥 𝘤𝘢𝘯 𝘨𝘶𝘪𝘥𝘦 𝘺𝘰𝘶 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘵𝘩𝘦𝘮.⁣⁣
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If you KNOW you are having one too many takeaways, yet it is inconveniencing your life, 𝐝𝐫𝐨𝐩 𝐦𝐞 𝐚 𝐃𝐌 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐰𝐨𝐫𝐝 "𝐇𝐀𝐁𝐈𝐓-𝐁𝐔𝐒𝐓𝐈𝐍𝐆" 𝐚𝐧𝐝 𝐥𝐞𝐭'𝐬 𝐛𝐫𝐞𝐚𝐤 𝐭𝐡𝐞 𝐡𝐚𝐛𝐢𝐭𝐬 𝐭𝐡𝐚𝐭 𝐚𝐫𝐞 𝐛𝐫𝐞𝐚𝐤𝐢𝐧𝐠 𝐲𝐨𝐮 𝐝𝐨𝐰𝐧. ⁣
⁣

29/07/2020

Today's one of those days that make you sit back and reflect, well it is for me...⁣
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Today would have been my Mum's 82nd birthday and later this year is the 10th anniversary of her passing.⁣
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I tried as hard as I could to get up to South-west Scotland to be at her bedside but didn't make it by a couple of hours.⁣
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Yep sh*tty, but I also didn't take enough time to listen to her, speak with her or take time out to just be with her!⁣
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My mum could be hard work, 4'11 ginger Jack Russell, with an ankle bite to match, but she really did cope with a lot over the years, some of which only came to light in the years since she passed.⁣
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I hope she is looking down and proud of our little families, including my brother and sister's (us in the photo)... we've got on with life, prospered and working on our relationships with each other... but more importantly we have become the people she would have been proud of.⁣
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I wish I had the opportunity to talk more with her, get to know more about her love of sunsets and give her the chance to see how all her grandchildren have done... but, alas not.⁣
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So, take the time to give your Mum a hug, tell them you love them and cherish it...⁣
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Family is important to being a well-rounded human being, even if it's not perfect, they are still there!⁣
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Be safe, be healthy!⁣
⁣
Alan

27/07/2020

𝐒𝐨, 𝐭𝐡𝐞 𝐠𝐲𝐦𝐬 𝐨𝐩𝐞𝐧𝐞𝐝 𝐚𝐭 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤𝐞𝐧𝐝 𝐚𝐧𝐝 𝐭𝐨𝐝𝐚𝐲 𝐰𝐚𝐬 𝐭𝐡𝐞 𝐟𝐢𝐫𝐬𝐭 𝐝𝐚𝐲 𝐛𝐚𝐜𝐤 𝐢𝐧 𝐚 𝐫𝐨𝐚𝐝-𝐭𝐞𝐬𝐭𝐢𝐧𝐠 𝐰𝐨𝐫𝐤.⁣
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The guys and girls at have done a great job getting the place ready, adding in some new gear, especially strongman equipment and more importantly implementing a safety first booking system and operating procedures.⁣
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I'm looking forward to continuing looking after myself, like my bud .e.fitness, Covid-19 lockdown gave me time to reflect. I'm not going to return to the crazy hours, at my expense. I will be working smarter, working consistently and 𝘦𝘯𝘴𝘶𝘳𝘪𝘯𝘨 𝘐 𝘩𝘢𝘷𝘦 𝘢 𝘸𝘰𝘳𝘬-𝘭𝘪𝘧𝘦 𝘣𝘢𝘭𝘢𝘯𝘤𝘦. Everyone benefits from that approach.⁣
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𝘐 𝘢𝘮 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦 𝘵𝘩𝘦 𝘯𝘶𝘮𝘣𝘦𝘳 𝘰𝘧 𝘩𝘺𝘣𝘳𝘪𝘥 𝘴𝘦𝘴𝘴𝘪𝘰𝘯𝘴, 𝘸𝘪𝘵𝘩 𝘤𝘭𝘪𝘦𝘯𝘵𝘴 𝘤𝘰𝘯𝘵𝘪𝘯𝘶𝘪𝘯𝘨 𝘵𝘰 𝘸𝘰𝘳𝘬 𝘰𝘯 𝘮𝘺 𝘢𝘸𝘦𝘴𝘰𝘮𝘦 𝘰𝘯𝘭𝘪𝘯𝘦 𝘱𝘳𝘰𝘨𝘳𝘢𝘮𝘮𝘪𝘯𝘨 𝘢𝘯𝘥 𝘪𝘯𝘤𝘰𝘳𝘱𝘰𝘳𝘢𝘵𝘦, 𝘸𝘩𝘦𝘳𝘦 𝘢𝘱𝘱𝘳𝘰𝘱𝘳𝘪𝘢𝘵𝘦, 𝘴𝘰𝘮𝘦 𝘴𝘮𝘢𝘭𝘭 𝘨𝘳𝘰𝘶𝘱 𝘵𝘦𝘤𝘩𝘯𝘪𝘲𝘶𝘦 𝘣𝘢𝘴𝘦𝘥 𝘴𝘦𝘴𝘴𝘪𝘰𝘯𝘴... 𝘤𝘰𝘴, 𝐈 𝐫𝐞𝐚𝐥𝐥𝐲 𝐝𝐨 𝐞𝐧𝐣𝐨𝐲 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠!!⁣
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So, if you are keen to work on yourself and get the results my COVID-19 lockdown clients have achieved, then give me a shout and watch this space, as 𝐈 𝐡𝐚𝐯𝐞 𝐚 𝐧𝐞𝐰 𝐩𝐫𝐨𝐝𝐮𝐜𝐭 𝐥𝐚𝐮𝐧𝐜𝐡𝐢𝐧𝐠 𝐭𝐡𝐢𝐬 𝐰𝐞𝐞𝐤!!⁣
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Take care, be healthy and be safe!⁣
Alan ⁣
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⁣

23/07/2020

𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐦𝐚𝐤𝐞𝐬 𝐦𝐞 𝐟𝐞𝐞𝐥 𝐀𝗪𝐄𝐒𝐎𝐌𝐄 𝐚𝐧𝐝 𝐭𝐡𝐚𝐭 𝐠𝐢𝐯𝐞𝐬 𝐦𝐞 𝐂𝐎𝐍𝐅𝐈𝐃𝐄𝐍𝐂𝐄🔥⁣⁣
⁣⁣
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I 𝘳𝘦𝘮𝘦𝘮𝘣𝘦𝘳 𝘣𝘦𝘪𝘯𝘨 𝘰𝘯𝘦 𝘰𝘧 𝘵𝘩𝘦 𝘧𝘦𝘸 𝘱𝘦𝘰𝘱𝘭𝘦 𝘸𝘩𝘰 𝘸𝘰𝘶𝘭𝘥 𝘨𝘰 𝘵𝘰 𝘢 𝘱𝘢𝘳𝘬 𝘢𝘯𝘥 𝘳𝘶𝘯 𝘴𝘱𝘳𝘪𝘯𝘵𝘴 in the 𝘦𝘢𝘳𝘭𝘺 𝟷𝟿𝟾𝟶𝘴.⁣⁣
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I remember knowing which park to go to to avoid people, who may give me grief.⁣⁣
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𝘐 𝘳𝘦𝘮𝘦𝘮𝘣𝘦𝘳 𝘢𝘷𝘰𝘪𝘥𝘪𝘯𝘨 𝘤𝘰𝘮𝘱𝘦𝘵𝘪𝘵𝘪𝘰𝘯𝘴 𝘰𝘳 𝘵𝘢𝘭𝘬𝘪𝘯𝘨 𝘮𝘺𝘴𝘦𝘭𝘧 𝘰𝘶𝘵 𝘰𝘧 𝘩𝘪𝘨𝘩𝘦𝘳 𝘭𝘦𝘷𝘦𝘭 𝘦𝘷𝘦𝘯𝘵𝘴 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 𝘐 𝘮𝘪𝘨𝘩𝘵 𝘣𝘦 '𝘧𝘰𝘶𝘯𝘥 𝘰𝘶𝘵'.⁣⁣
⁣
⁣⁣⁣
I would do most training on my own or my weekly coached session...⁣
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It was only the encouragement of my coach who gave me the confidence to push to higher levels⁣⁣
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Entering a national level competition, in my middle teens was a scary, scary thing to do, but I did it...⁣
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I didn't win, but the confidence that competing on the same level, not embarrassing myself gave me the confidence to carry on a train differently, not harder⁣
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Over the coming years... nearly 40!⁣
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I’ve built my whole career on speaking to strangers and helping them overcome the exact obstacle that held me back for years.⁣⁣
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I’ve competed in front of large crowds of people, coached at World Championship level, worked with people at the top of their game.⁣⁣
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I’ve now leveraged my business online, speaking on camera and having an impact on clients from around the world.⁣⁣
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𝗠𝘆 𝗽𝗼𝗶𝗻𝘁 𝗵𝗲𝗿𝗲 𝗶𝘀 𝗷𝘂𝘀𝘁 𝘁𝗵𝗶𝘀...⁣⁣
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𝗧𝗵𝗮𝘁 𝗼𝗻𝗲 𝗺𝗼𝗺𝗲𝗻𝘁 when I took action 𝗧𝗥𝗔𝗡𝗦𝗙𝗢𝗥𝗠𝗘𝗗 my whole life...⁣⁣
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I got confident,⁣⁣
I challenged myself to get of my comfort zone,⁣⁣
I competed at a high level and then coached for my country, ⁣⁣
And built my career.⁣⁣
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𝗔𝗿𝗲 𝘆𝗼𝘂 𝗿𝗲𝗮𝗱𝘆 𝘁𝗼 𝗷𝘂𝗺𝗽 𝗶𝗻?⁣⁣
Do you want your confidence back?⁣
I can help you.🚀⁣

💯

21/07/2020

Sound familiar?
.. just sayin'

Maybe listening first time would save some time and trauma... it's what you invest in right? 🤔😁

13/07/2020

𝐑𝐞𝐚𝐝𝐲 𝐭𝐨 𝐛𝐚𝐜𝐤 𝐢𝐧𝐭𝐨 𝐭𝐡𝐞 𝐠𝐲𝐦? But embarrassed as to how you look now?⁣
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𝐍𝐨 𝐰𝐚𝐲 𝐈'𝐦 𝐠𝐨𝐢𝐧𝐠 𝐛𝐚𝐜𝐤 𝐲𝐞𝐭, 𝐧𝐨!⁣
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Coming off of '𝘵𝘩𝘦 𝘱𝘭𝘢𝘯', drinking maybe a little more than you would normally do, snacking more as your bored, or it's just there... I know I get it!⁣
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All the time, knowing that the gym will open one day soon and you can get back on track then...⁣ 𝘑𝘶𝘴𝘵 𝘭𝘪𝘬𝘦 𝘰𝘵𝘩𝘦𝘳 𝘦𝘷𝘦𝘯𝘵𝘴, 𝘪𝘵'𝘴 𝘤𝘰𝘮𝘦 𝘢𝘳𝘰𝘶𝘯𝘥 𝘲𝘶𝘪𝘤𝘬𝘦𝘳 𝘵𝘩𝘢𝘯 𝘺𝘰𝘶 𝘵𝘩𝘰𝘶𝘨𝘩𝘵 𝘢𝘯𝘥 𝘯𝘰𝘸 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘱𝘢𝘯𝘪𝘤𝘬𝘪𝘯𝘨... ⁣
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But, so you've put on a few extra pounds, feel really sluggish, and now are starting to lose enthusiasm.⁣
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Add in the pressure of heading back to the gym where you imagine all the people you know have coped well, come out the other side in better shape, leaner, etc...⁣
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But they are not you, don't live your life and you shouldn't compare... but you will and do!⁣
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I have had clients during this period:⁣
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-lose body fat⁣
-reduce their waist size⁣
-develop confidence⁣
-get components from friends and family they haven't seen in lockdown⁣
-gain control of their business⁣
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𝘛𝘩𝘦 𝘨𝘺𝘮 𝘮𝘢𝘺 𝘣𝘦 𝘰𝘱𝘦𝘯𝘪𝘯𝘨 𝘴𝘰𝘰𝘯, 𝘣𝘶𝘵 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘴𝘵𝘪𝘭𝘭 𝘢𝘤𝘩𝘪𝘦𝘷𝘦 𝘦𝘷𝘦𝘳𝘺𝘵𝘩𝘪𝘯𝘨 𝘵𝘩𝘦 𝘨𝘺𝘮 𝘩𝘢𝘴 𝘵𝘰 𝘰𝘧𝘧𝘦𝘳 𝘢𝘵 𝘩𝘰𝘮𝘦 𝘢𝘯𝘥 𝘩𝘦𝘢𝘥 𝘣𝘢𝘤𝘬 𝘵𝘰 𝘵𝘩𝘦 𝘨𝘺𝘮 𝘸𝘩𝘦𝘯 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘳𝘦𝘢𝘥𝘺...⁣
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On my Fit4Business programme, you will get:⁣
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-𝐀 𝐬𝐮𝐜𝐜𝐞𝐬𝐬 𝐩𝐥𝐚𝐧⁣
-𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐨𝐧 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧, 𝐦𝐢𝐧𝐝𝐬𝐞𝐭 𝐚𝐧𝐝 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞⁣
-𝐒𝐮𝐩𝐩𝐨𝐫𝐭 𝐟𝐫𝐨𝐦 𝐦𝐞⁣
-𝐀𝐜𝐜𝐨𝐮𝐧𝐭𝐚𝐛𝐢𝐥𝐢𝐭𝐲 𝐭𝐨 𝐦𝐞 𝐦𝐞, 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐫𝐞𝐠𝐮𝐥𝐚𝐫 𝐜𝐡𝐞𝐜𝐤-𝐢𝐧𝐬⁣
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𝐈𝐟 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐟𝐞𝐝-𝐮𝐩 𝐭𝐡𝐚𝐭 𝐲𝐨𝐮'𝐫𝐞 𝐧𝐨𝐭 𝐫𝐞𝐚𝐝𝐲 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐠𝐲𝐦 𝐭𝐨 𝐨𝐩𝐞𝐧, 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐬𝐡𝐞𝐝 𝐭𝐡𝐞 𝐂𝐨𝐯𝐢𝐝-𝐰𝐞𝐢𝐠𝐡𝐭 𝐠𝐚𝐢𝐧 𝐚𝐧𝐝 𝐬𝐭𝐚𝐫𝐭 𝐟𝐞𝐞𝐥𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐛𝐞𝐬𝐭 𝐯𝐞𝐫𝐬𝐢𝐨𝐧 𝐨𝐟 𝐲𝐨𝐮, 𝐭𝐡𝐞𝐧 𝐃𝐌 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐰𝐨𝐫𝐝 "𝐍𝐎𝗪" 𝐚𝐧𝐝 𝐥𝐞𝐭'𝐬 𝐠𝐞𝐭 𝐲𝐨𝐮 𝐭𝐡𝐞 𝐢𝐧𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐨𝐧 𝐭𝐨 𝐜𝐫𝐞𝐚𝐭𝐞 𝐲𝐨𝐮𝐫 𝐭𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐨𝐧! ⁣
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⁣ ⁣
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10/07/2020

𝐈𝐭'𝐬 𝐅𝐫𝐢𝐝𝐚𝐲 𝐧𝐢𝐠𝐡𝐭, 𝐢𝐭'𝐬 𝐛𝐞𝐞𝐧 𝐚 𝐥𝐨𝐧𝐠 𝐰𝐞𝐞𝐤, 𝐲𝐨𝐮'𝐫𝐞 𝐣𝐮𝐬𝐭 𝐡𝐨𝐦𝐞 𝐨𝐫 𝐣𝐮𝐬𝐭 𝐟𝐢𝐧𝐢𝐬𝐡𝐞𝐝 𝐚𝐭 𝐲𝐨𝐮𝐫 𝐥𝐚𝐩𝐭𝐨𝐩 𝐚𝐧𝐝 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐫𝐚𝐯𝐞𝐧𝐨𝐮𝐬...⁣
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𝘛𝘢𝘬𝘦𝘢𝘸𝘢𝘺 𝘧𝘰𝘰𝘥 𝘪𝘴 𝘵𝘩𝘦 𝘦𝘢𝘴𝘺 𝘰𝘱𝘵𝘪𝘰𝘯, 𝘯𝘰-𝘩𝘢𝘴𝘴𝘭𝘦 𝘢𝘯𝘥 𝘪𝘴 𝘳𝘦𝘢𝘥𝘺 𝘵𝘰 𝘦𝘢𝘵 𝘪𝘯 𝘵𝘩𝘦 𝘴𝘢𝘮𝘦 𝘵𝘪𝘮𝘦 𝘢𝘴 𝘪𝘵 𝘸𝘰𝘶𝘭𝘥 𝘵𝘢𝘬𝘦 𝘧𝘰𝘳 𝘺𝘰𝘶 𝘵𝘰 𝘮𝘢𝘬𝘦 𝘪𝘵...⁣
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This would be ok, 𝐁𝐔𝐓...⁣
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You are gaining weight, feel crap about yourself, physically don't feel great either, yet you still opt for the hardwired bad habits.⁣
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Believe it or not, habits are simple enough to replace when you understand the habit loop. You can experience the rewards, without the sabotage of ill-fitting routines!⁣
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𝘞𝘰𝘳𝘬 𝘸𝘪𝘵𝘩 𝘢 𝘤𝘰𝘢𝘤𝘩 𝘸𝘩𝘰 𝘶𝘯𝘥𝘦𝘳𝘴𝘵𝘢𝘯𝘥𝘴 𝘵𝘩𝘦 𝘮𝘪𝘯𝘥, 𝘵𝘩𝘦 𝘯𝘦𝘶𝘳𝘰𝘭𝘰𝘨𝘪𝘤𝘢𝘭 𝘱𝘢𝘵𝘵𝘦𝘳𝘯𝘴 𝘵𝘩𝘢𝘵 𝘴𝘦𝘯𝘥 𝘺𝘰𝘶 𝘵𝘰 𝘵𝘩𝘦 𝘵𝘢𝘬𝘦𝘢𝘸𝘢𝘺 𝘰𝘳 𝘋𝘦𝘭𝘪𝘷𝘦𝘳𝘰𝘰 𝘮𝘰𝘴𝘵 𝘯𝘪𝘨𝘩𝘵𝘴, 𝘢𝘯𝘥 𝘤𝘢𝘯 𝘨𝘶𝘪𝘥𝘦 𝘺𝘰𝘶 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘵𝘩𝘦𝘮.⁣
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If you KNOW you are having one too many takeaways, yet it is inconveniencing your life, 𝐝𝐫𝐨𝐩 𝐦𝐞 𝐚 𝐃𝐌 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐰𝐨𝐫𝐝 "𝐇𝐀𝐁𝐈𝐓-𝐁𝐔𝐒𝐓𝐈𝐍𝐆" 𝐚𝐧𝐝 𝐥𝐞𝐭'𝐬 𝐛𝐫𝐞𝐚𝐤 𝐭𝐡𝐞 𝐡𝐚𝐛𝐢𝐭𝐬 𝐭𝐡𝐚𝐭 𝐚𝐫𝐞 𝐛𝐫𝐞𝐚𝐤𝐢𝐧𝐠 𝐲𝐨𝐮 𝐝𝐨𝐰𝐧.

06/07/2020

𝐈𝐭’𝐬 𝐬𝐨 𝐞𝐚𝐬𝐲 𝐭𝐨 𝐥𝐨𝐨𝐤 𝐛𝐚𝐜𝐤, 𝐥𝐨𝐨𝐤 𝐨𝐮𝐭 𝐚𝐜𝐫𝐨𝐬𝐬 𝐭𝐡𝐞 𝐥𝐚𝐧𝐝𝐬𝐜𝐚𝐩𝐞 𝐭𝐡𝐚𝐭 𝐲𝐨𝐮’𝐯𝐞 𝐣𝐮𝐬𝐭 𝐭𝐫𝐚𝐯𝐞𝐥𝐥𝐞𝐝 𝐚𝐧𝐝 𝐬𝐞𝐞 𝐭𝐡𝐞 𝐩𝐚𝐭𝐡 𝐜𝐥𝐞𝐚𝐫𝐞𝐫...⁣⁣
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I had a conversation earlier today with a potential new client and they're castigating themselves for missing an opportunity over the last few months to get in better health and putting weight on, feeling negative about themselves and focusing on a lot of negative emotion and energy into that introspection...
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But, they had worked their way through hell and high water to get where they are today in business and life, especially the last 3 months.⁣⁣
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Here’s the kicker, as you stand here now looking back...⁣⁣
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⁣⁣..𝐰𝐡𝐚𝐭’𝐬 𝐲𝐨𝐮𝐫 𝐚𝐝𝐯𝐢𝐜𝐞 𝐟𝐨𝐫 𝐭𝐡𝐞 𝟑 𝐲𝐞𝐚𝐫𝐬 𝐚𝐠𝐨 𝐘𝐎𝐔?⁣⁣
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What’s your advice for a younger, healthier, fitter you?⁣⁣
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𝐍𝐨𝐰 𝐥𝐞𝐭’𝐬 𝐟𝐥𝐢𝐩 𝐭𝐡𝐚𝐭 𝐨𝐧 𝐢𝐭𝐬 𝐡𝐞𝐚𝐝 👇🏼⁣⁣
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Take yourself forward from now, say 12-18 months down the line.⁣⁣
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You’re looking back on yourself today...⁣⁣
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⁣⁣..𝐰𝐡𝐚𝐭 𝐚𝐝𝐯𝐢𝐜𝐞 𝐝𝐨 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐟𝐨𝐫 𝐘𝐎𝐔 𝐍𝐎𝗪?⁣⁣
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If you would tell yourself;⁣⁣
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“I should have done something about my weight!”⁣⁣
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“I should have exercised more and could be feeling better today!”⁣⁣
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“I should have realised that doing NOTHING, would get me more depressed, angrier and deeper into this mess!”⁣⁣
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𝐍𝐨𝐰, 𝐭𝐨𝐝𝐚𝐲, 𝐢𝐧 𝐭𝐡𝐢𝐬 𝐦𝐨𝐦𝐞𝐧𝐭, 𝐢𝐬 𝐲𝐨𝐮𝐫 𝐜𝐡𝐚𝐧𝐜𝐞 𝐭𝐨 𝐦𝐚𝐤𝐞 𝐭𝐡𝐞 𝟏𝟐-𝟏𝟖 𝐦𝐨𝐧𝐭𝐡𝐬 𝐟𝐫𝐨𝐦 𝐧𝐨𝐰 𝐯𝐞𝐫𝐬𝐢𝐨𝐧 𝐨𝐟 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟, 𝐡𝐞𝐚𝐥𝐭𝐡𝐢𝐞𝐫, 𝐡𝐚𝐩𝐩𝐢𝐞𝐫 𝐚𝐧𝐝 𝐩𝐫𝐨𝐮𝐝 𝐨𝐟 𝐰𝐡𝐚𝐭 𝐘𝐎𝐔 𝐃𝐈𝐃 𝐓𝐎𝐃𝐀𝐘, 𝐓𝐎𝐌𝐎𝐑𝐑𝐎𝗪 𝐀𝐍𝐃 𝐓𝐇𝐄 𝐑𝐄𝐒𝐓 𝐎𝐅 𝐓𝐇𝐄 𝗪𝐄𝐄𝐊!⁣

03/07/2020

𝐀 𝐰𝐞𝐞 𝐩𝐞𝐞𝐤 𝐨𝐟 𝐨𝐮𝐫 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬 𝐬𝐨 𝐟𝐚𝐫 𝐰𝐢𝐭𝐡 𝐨𝐮𝐫 𝐜𝐥𝐢𝐞𝐧𝐭 𝐁𝐨𝐛, 𝐚 𝐛𝐮𝐬𝐢𝐧𝐞𝐬𝐬-𝐨𝐰𝐧𝐞𝐫 𝐢𝐧 𝐡𝐢𝐬 𝐦𝐢𝐝-𝟓𝟎𝐬...⁣
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Over 10kg down during this difficult period!⁣
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𝐀𝐥𝐥 𝐨𝐟 𝐭𝐡𝐢𝐬 𝐝𝐨𝐧𝐞 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐨𝐧𝐥𝐢𝐧𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠, 𝐭𝐡𝐞 𝐤𝐞𝐲 𝐛𝐞𝐢𝐧𝐠 𝐬𝐮𝐩𝐩𝐨𝐫𝐭 𝐚𝐧𝐝 𝐚𝐜𝐜𝐨𝐮𝐧𝐭𝐚𝐛𝐢𝐥𝐢𝐭𝐲⁣
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𝘖𝘯𝘦 𝘰𝘧 𝘵𝘩𝘦 𝘣𝘪𝘨𝘨𝘦𝘴𝘵 𝘣𝘦𝘯𝘦𝘧𝘪𝘵𝘴 𝘉𝘰𝘣 𝘧𝘰𝘶𝘯𝘥 𝘪𝘯 𝘩𝘪𝘴 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘸𝘢𝘴 𝘵𝘩𝘦 𝘯𝘦𝘸𝘧𝘰𝘶𝘯𝘥 𝘦𝘯𝘦𝘳𝘨𝘺 𝘩𝘦 𝘤𝘳𝘦𝘢𝘵𝘦𝘥 𝘵𝘰 𝘣𝘦 𝘢𝘣𝘭𝘦 𝘵𝘰 𝘧𝘰𝘤𝘶𝘴 𝘰𝘯 𝘩𝘪𝘴 𝘣𝘶𝘴𝘪𝘯𝘦𝘴𝘴 𝘢𝘯𝘥 𝘩𝘢𝘷𝘦 𝘵𝘪𝘮𝘦/𝘳𝘦𝘴𝘰𝘶𝘳𝘤𝘦𝘴 𝘵𝘰 𝘦𝘯𝘫𝘰𝘺 𝘧𝘢𝘮𝘪𝘭𝘺 𝘵𝘪𝘮𝘦... 𝘵𝘩𝘪𝘴 𝘸𝘢𝘴 𝘬𝘦𝘺... 𝘉𝘈𝘓𝘈𝘕𝘊𝘌! ⁣
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By balancing lifestyle, mental well being and fitness all in one, we were able to get Bob a long way towards where he wants to be!⁣
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This story isn't finished!!⁣
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01/07/2020

𝐒𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐭𝐡𝐚𝐭 𝐫𝐞𝐚𝐥𝐥𝐲 𝐰𝐢𝐧𝐝𝐬 𝐦𝐲 𝐠𝐞𝐚𝐫𝐬...⁣
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𝘚𝘦𝘷𝘦𝘳𝘢𝘭 𝘵𝘪𝘮𝘦𝘴 𝘵𝘩𝘪𝘴 𝘮𝘰𝘯𝘵𝘩, 𝘐 𝘩𝘢𝘷𝘦 𝘩𝘢𝘥 𝘯𝘦𝘸 𝘤𝘭𝘪𝘦𝘯𝘵𝘴, 𝐰𝐡𝐨 𝐚𝐫𝐞 𝐢𝐧 𝐭𝐡𝐞𝐢𝐫 𝐥𝐚𝐭𝐞 𝟑𝟎𝐬 𝐭𝐨 𝟓𝟎𝐬, 𝘴𝘵𝘢𝘳𝘵 𝘰𝘯 𝘢 𝘯𝘦𝘸 𝘩𝘦𝘢𝘭𝘵𝘩 𝘢𝘯𝘥 𝘸𝘦𝘭𝘭𝘯𝘦𝘴𝘴 𝘱𝘳𝘰𝘨𝘳𝘢𝘮𝘮𝘦 𝘧𝘰𝘭𝘭𝘰𝘸𝘪𝘯𝘨 𝘢 𝘳𝘰𝘶𝘵𝘪𝘯𝘦 𝘰𝘳 𝘪𝘯𝘪𝘵𝘪𝘢𝘭 𝘤𝘩𝘦𝘤𝘬-𝘶𝘱 𝘸𝘪𝘵𝘩 𝘵𝘩𝘦𝘪𝘳 𝘎𝘗 𝘢𝘯𝘥 𝘵𝘩𝘦𝘺 𝘩𝘢𝘷𝘦 𝘣𝘦𝘦𝘯 𝘵𝘰𝘭𝘥 𝘵𝘰 𝘨𝘰 𝘰𝘯 𝘮𝘦𝘥𝘪𝘤𝘢𝘵𝘪𝘰𝘯𝘴...⁣
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High-blood pressure (one measurement is taken), cholesterol levels (high-end of normal), stressful life (not many haven't) at the moment...⁣
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𝘚𝘰, 𝘸𝘩𝘢𝘵 𝘸𝘢𝘴 𝘵𝘩𝘦 𝘰𝘶𝘵𝘤𝘰𝘮𝘦 of 𝘵𝘩𝘦𝘪𝘳 𝟻-𝟽 𝘮𝘪𝘯𝘶𝘵𝘦 𝘢𝘱𝘱𝘰𝘪𝘯𝘵𝘮𝘦𝘯𝘵𝘴? 𝘚𝘶𝘨𝘨𝘦𝘴𝘵𝘪𝘰𝘯𝘴 𝘧𝘰𝘳 𝘢 𝘭𝘪𝘧𝘦𝘴𝘵𝘺𝘭𝘦 𝘤𝘩𝘢𝘯𝘨𝘦, 𝘸𝘢𝘭𝘬 𝘮𝘰𝘳𝘦, 𝘭𝘦𝘴𝘴 𝘱𝘳𝘰𝘤𝘦𝘴𝘴𝘦𝘥 𝘧𝘰𝘰𝘥𝘴, 𝘴𝘰𝘮𝘦 𝘸𝘦𝘪𝘨𝘩𝘵-𝘣𝘦𝘢𝘳𝘪𝘯𝘨 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦𝘴, 𝘮𝘪𝘯𝘥𝘴𝘦𝘵 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦𝘴? ⁣
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𝐇𝐦𝐦𝐦... 𝐍𝐨! 𝐒𝐭𝐫𝐚𝐢𝐠𝐡𝐭 𝐨𝐧 𝐭𝐡𝐞 𝐦𝐞𝐝𝐢𝐜𝐚𝐭𝐢𝐨𝐧𝐬...⁣
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Are there other options, before you have to resort to medications, 𝘰𝘧 𝘤𝘰𝘶𝘳𝘴𝘦, 𝘵𝘩𝘦𝘳𝘦 𝘢𝘳𝘦. ⁣
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𝗪𝐡𝐲 𝐚𝐫𝐞 𝐭𝐡𝐞𝐲 𝐧𝐨𝐭 𝐛𝐞𝐢𝐧𝐠 𝐬𝐮𝐠𝐠𝐞𝐬𝐭𝐞𝐝? ⁣
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Why prescribe medications, with potential side-effects rather than first prescribe lifestyle changes that are meaningful and not scary...⁣?
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𝘞𝘩𝘰 𝘸𝘢𝘯𝘵𝘴 𝘵𝘰 𝘣𝘦𝘤𝘰𝘮𝘦 𝘵𝘩𝘦𝘪𝘳 𝘱𝘢𝘳𝘦𝘯𝘵𝘴 𝘸𝘪𝘵𝘩 𝘢𝘭𝘭 𝘰𝘧 𝘵𝘩𝘦𝘪𝘳 𝘮𝘰𝘳𝘯𝘪𝘯𝘨 𝘮𝘦𝘥𝘪𝘤𝘢𝘵𝘪𝘰𝘯𝘴, 𝘭𝘪𝘯𝘦𝘥 𝘶𝘱 𝘭𝘪𝘬𝘦 𝘴𝘰𝘭𝘥𝘪𝘦𝘳𝘴 𝘣𝘦𝘴𝘪𝘥𝘦 𝘵𝘩𝘦𝘪𝘳 𝘤𝘰𝘳𝘯𝘧𝘭𝘢𝘬𝘦𝘴 𝘢𝘯𝘥 𝘰𝘳𝘢𝘯𝘨𝘦 𝘫𝘶𝘪𝘤𝘦? 😉⁣
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𝘏𝘢𝘷𝘪𝘯𝘨 𝘢 𝘎𝘗 𝘢𝘯𝘥 𝘥𝘪𝘢𝘣𝘦𝘵𝘦𝘴 𝘯𝘶𝘳𝘴𝘦 𝘸𝘩𝘰 𝘶𝘯𝘥𝘦𝘳𝘴𝘵𝘢𝘯𝘥 𝘮𝘺 𝘱𝘳𝘰𝘧𝘦𝘴𝘴𝘪𝘰𝘯 𝘢𝘯𝘥 𝘵𝘳𝘶𝘴𝘵 𝘵𝘩𝘦 𝘳𝘦𝘴𝘶𝘭𝘵𝘴 𝘐 𝘨𝘪𝘷𝘦 𝘵𝘩𝘦𝘮, 𝘳𝘦𝘢𝘭𝘭𝘺 𝘩𝘦𝘭𝘱𝘴.⁣ My BP is great, cholesterol levels, especially the LDL ones are good, and my T1D blood glucose markers, my A1c count are the best they have ever been!⁣
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𝐈'𝐦 𝐰𝐚𝐥𝐤𝐢𝐧𝐠 𝐦𝐲 𝐭𝐚𝐥𝐤, 𝐛𝐮𝐭 𝐫𝐞𝐚𝐥𝐥𝐲 𝐰𝐢𝐬𝐡 𝐈 𝐤𝐧𝐞𝐰 𝗪𝐇𝐘 𝐦𝐞𝐝𝐬 𝐛𝐞𝐟𝐨𝐫𝐞 𝐥𝐢𝐟𝐞𝐬𝐭𝐲𝐥𝐞!⁣
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𝘛𝘩𝘰𝘶𝘨𝘩𝘵𝘴?⁣
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Photo by Laurynas Mereckas on Unsplash

29/06/2020

𝐀 𝐥𝐢𝐭𝐭𝐥𝐞 𝐨𝐟 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐲𝐨𝐮 𝐟𝐚𝐧𝐜𝐲 𝐢𝐬 𝐠𝐨𝐨𝐝 𝐟𝐨𝐫 𝐲𝐨𝐮!⁣
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Having an abstinence approach to looking after yourself, just won’t work. Enjoying a tea and biscuit break is something I enjoy, but plan for and make the best option I can. We love Twix bars and a strong brew but prefer to know what’s in them, so have made my own using The Food Medic’s recipe below:⁣
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𝘐𝘕𝘎𝘙𝘌𝘋𝘐𝘌𝘕𝘛𝘚 (𝘮𝘢𝘬𝘦𝘴 𝟾)⁣
For the base⁣
90g oats⁣
90g ground almond⁣
70g smooth peanut butter⁣
2 tablespoons of maple syrup⁣
1 tablespoon of milk or dairy-free alt.⁣
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For the caramel layer⁣
300g dates (pitted)⁣
50g smooth peanut butter⁣
1 tablespoon of vanilla extract⁣
2 tablespoons of milk or dairy-free alt.⁣
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For the chocolate coating⁣
175g dark chocolate⁣
2 tablespoons of coconut oil, melted⁣
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𝘔𝘌𝘛𝘏𝘖𝘋⁣
1️⃣Begin by soaking the dates in boiling water for 10 minutes.⁣
2️⃣Meanwhile, blend the oats into a flour and combine in a bowl with the almond flour.⁣
3️⃣Add the peanut butter, maple syrup and milk for the base and combine until the mixture forms into a ball.⁣
4️⃣Line a square baking tin and flatten the ball of the mixture into the base. Place it in the freezer to set whilst you make the caramel layer.⁣
5️⃣Next, drain the dates and add to a blender along with the peanut butter, vanilla extract and milk. Blend until smooth. You may need to scrape the sides down a couple of times.⁣
6️⃣Pour this layer on top of the base and smooth. Place the tin back in the freezer for approx. 1 hour 30 minutes.⁣
7️⃣Remove from the tin and carefully slice into bars. Place them on a lined baking tray and back into the freezer whilst you prepare the chocolate.⁣
8️⃣Melt the chocolate in a bowl and combine with the coconut oil. Dunk the bars in the chocolate in two batches, keeping half of the bars in the freezer to stay cold at one time.⁣
9️⃣Once all are covered place them all back in the freezer for 5 minutes to set before eating. Serve topped with a few salt flakes should you wish and store in the fridge or freezer.⁣
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𝘌𝘯𝘫𝘰𝘺!!⁣

25/06/2020

𝐅𝐞𝐝-𝐮𝐩 𝐨𝐟 𝐝𝐞𝐜𝐢𝐝𝐢𝐧𝐠 𝐭𝐨 𝐦𝐚𝐤𝐞 𝐚 𝐜𝐡𝐚𝐧𝐠𝐞 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞 𝐚𝐧𝐝 𝟐 𝐝𝐚𝐲𝐬 𝐥𝐚𝐭𝐞𝐫… 𝐛𝐚𝐧𝐠 𝐢𝐭’𝐬 𝐠𝐨𝐧𝐞!⁣
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Something triggered you and the newfound desire for making a change has scarpered.⁣
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𝘚𝘰, 𝘩𝘰𝘸 𝘸𝘦 𝘮𝘢𝘬𝘦 𝘭𝘰𝘯𝘨-𝘭𝘢𝘴𝘵𝘪𝘯𝘨 𝘤𝘩𝘢𝘯𝘨𝘦𝘴 𝘴𝘵𝘪𝘤𝘬…⁣
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If you haven’t read James Clear’s 𝘈𝘵𝘰𝘮𝘪𝘤 𝘏𝘢𝘣𝘪𝘵𝘴 book, which focuses on “tiny changes, remarkable results”, let me give you my take on the top 4 takeaways from the book to help make new habits stick.⁣
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𝟏. 𝐇𝐚𝐛𝐢𝐭 𝐬𝐭𝐚𝐜𝐤𝐢𝐧𝐠; taking a good habit you already do and then adding another habit you’re trying to build on top of it. These can help your habits become entwined. You’re already doing something good, so why not add just one more simple new habit to it?⁣
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𝟐. 𝟐-𝐦𝐢𝐧𝐮𝐭𝐞 𝐡𝐚𝐛𝐢𝐭𝐬; A lot of people let good habits die because they make them too hard to start. It’s easy to say I’m gonna run 60 minutes a day when you’re super pumped to get out there and run. Make it much smaller, say 15 minutes and build from there… smaller bite-sized chunks we can add to, see point 1.⁣
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𝟑. 𝐀𝐮𝐭𝐨𝐦𝐚𝐭𝐞 𝐡𝐚𝐛𝐢𝐭𝐬 𝐭𝐡𝐚𝐭 𝐥𝐨𝐜𝐤 𝐢𝐧 𝐟𝐮𝐭𝐮𝐫𝐞 𝐛𝐞𝐡𝐚𝐯𝐢𝐨𝐮𝐫; Automation is a little trick that lets you optimise the small choices today that can have big impacts down the road. For example, Remit Sethi shows a simple way you can automate your savings, leaving only money you can spend on fun stuff in your bank account.⁣
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𝟒. 𝐆𝐨 𝐚𝐥𝐥 𝐢𝐧 𝐚𝐭 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮’𝐫𝐞 𝐠𝐨𝐨𝐝 𝐚𝐭; We all have things we love and are naturally good at. Maybe it’s coding or reading or jogging. All too often people will try to fight against the things that they’re good at and choose to create other habits instead. Think about your own skillsets and find habits that build on those and how to make them fun. ⁣
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Make small changes, building on them and focusing on areas you know you can be consistent in, is the key!⁣
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𝘎𝘰 𝘰𝘯, 𝘮𝘢𝘬𝘦 𝘵𝘩𝘢𝘵 𝘤𝘩𝘢𝘯𝘨𝘦!

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Photo by Drew Beamer on Unsplash