Ben Foulis Coaching

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Ben Foulis Coaching

Hi! I'm Ben Foulis. I've been a Personal Trainer and Strength and Conditioning since graduating with a degree in Sports Science in 2015.

If you have any questions or have any topics you'd like me to cover, do reach out!

02/08/2021

2K blitz 💥⁣
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If you’re looking for something simple to give yourself a real test at the end of an upper body session… give this a go!⁣
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Rowing 2K on either the ski erg or concept 2 great is a great test for both your muscular and cardiovascular endurance! They’re also an effective tool to help you measure how much you’ve progressed in both of these categories!⁣
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Give this a crack the next time you’re in the gym! 👊🏻⁣
My PB and your time to beat = 8.19

29/07/2021

Doing sit ups and crunches aren’t going to be helping you a whole lot in the pursuit of a cracking set of abs…⁣
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Training the trunk as a whole is a far better option… as you’ll become A LOT stronger which will carryover to the rest of your training alongside developing muscle tissue! ⁣
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Give these three a go⁣
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💪🏻 Rollouts - alternatively you can use a barbell and some small plates if you don’t have a wheel ⁣
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💪🏻 Lying knee tucks - take these slow! Engage the abs and slowly pull the knees to the chest, peeling your hips away from your hands ⁣
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💪🏻 KB windmills - go light, take your time with these! It’s vital your spine angle remains neutral! Brace as hard as you can!

28/07/2021

Saw someone on Instagram promoting the benefits of drinking apple cider vinegar for fat loss earlier…⁣
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So… here we go…⁣
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We lose fat because we’re in a calorie deficit…⁣
PERIOD 👍⁣
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No amount of drinking shots of cat’s p*** is gonna help you lose fat if you’re consuming more calories than what your body needs each day.⁣
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Every day, our body’s will expend a certain number of calories…⁣
We consume more than this number, it’ll store this additional energy (calories) as body fat… ⁣
We consume less than this number, we lose fat…⁣
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It really, really is that simple! That is fat loss! ⁣
But that’s not easy to package up and sell with the promise of magical returns is it… or at least it isn’t for halfwhits who know sweet FA about fat loss 😐🔫

27/07/2021

There are 7 fundamental movement patterns which you NEED to factor in to your weekly training if you are looking to progress!! 💪🏻

Pull (Rows, chin/pull ups, face pulls)
Push (Push ups, bench press, overhead press)
Hinge (Hip thrust, deadlift, KB swings)
Lunge (Loaded, body weight)
Squat (Front, back, goblet)
Carry (Farmers walks, suitcase carry, racked)
Rotation/Anti rotation (Palof press, windmills, wood chops, ball slams)

If you can factor in those 7 movement patterns and you manage to incorporate and execute well the exercises lifted, it’ll go a LONG way to delivering you awesome results!!! 💪🏻

26/07/2021

An efficient set of heart and lungs are going to carry you a long way! ⁣
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This session will most definitely test both of those… and your legs… and your arms… and your mind ☠️⁣
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Break up it however you like, just don’t stop until all reps/kcals are completed!⁣
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I went:⁣
35 kcals, 20 reps⁣
35 kcals, 20 reps⁣
30 kcals, 10 reps⁣
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In a time of: 11:20.⁣
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Click save, give this one a bash, and let me know your time 👇👇👇👇

19/07/2021

This past week I was privileged to be asked to design an epic training session for ! 💪🏻

Offering complete flexibility for the participant, covering all bases - from mobility to strength, from muscle gain to conditioning, I believe I’ve nailed this one! 💪🏻

Give this post a save and go and give it a try 🔥

with
・・・
This session – from PT Ben Foulis ()– will target every major muscle group, with all three sections combining for increased mobility, muscle growth, strength, aerobic fitness and muscular endurance.

“Within the mobility section, the exercises chosen are effective at mobilising the areas of the body that most men are tight in – owing largely to sitting down at work,” says Foulis, “while the main full-body section features three bang-for-buck movements for strength and muscle development.

“Moving on, every effective training programme should include some form of carry. Having a strong grip will have significant benefits to the rest of your training – so aim for one carry exercise at least once a week.

“And the rower? Well, if you’ve ever had the pleasure of experiencing this devilish piece of kit when working at maximum capacity, you’ll know just how taxing it can be. The same goes for the overhead ball slams, which will not only send your heart rate through the roof, but also develop explosive power and back strength.”

⏺ MOBILITY BLOCK

1a. Band Rear Delt Flye
Reps: 10-12
Rest: Straight into 1b

1b. Spiderman Stretch Reach-Up
Reps: 10-12
Rest: Straight into 1c

1c. 90-90 Rotation
Reps: 10-12
Rest: 60 secs
Sets: 1-2

⏺ FULL-BODY BLOCK

2. Barbell Back Squat
Reps: 5-8
Rest: 2-3 mins
Sets: 3-6

3. BB Bench Press
Reps: 5-8
Rest: 2-3 mins
Sets: 3-6

4. BB Hip Thrust
Reps: 5-8
Rest: 2-3 mins
Sets: 3-6

⏺ CONDITIONING BLOCK (15-MIN AMRAP)

5a. Kettlebell Farmer’s Walk
Distance: 30m
Rest: Straight into 5b

5b. Row
Calories: 20
Rest: Straight into 5c

5c. Overhead Ball Slam
Reps: 10
Rest: Minimal, then repeat the circuit

For full exercise instructions, check out the full thing at mensfitness.co.uk/workouts

21/06/2021

The lat pulldown 🔥⁣
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A staple which you’ll see every time you step foot in the gym. ⁣
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But this is close to the top of the hit list for exercises that are absolutely BRUTALISED by a lot of gym goers 🤮⁣
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Avoid being one of them, by watching this tutorial video 😉

14/06/2021

Are you interested transforming your physique, growing some muscle tissue, developing your strength and improving your overall ‘fitness’??💪🏻⁣⁣
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And... are you based in the City of London?⁣⁣
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Well… I currently have some Personal Training slots available in my diary and I would love to help you on the path to a fitter, stronger and healthier life 🤩⁣⁣
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If you can access Gymbox Bank, which is just a stones throw from Bank station and you are able to train between the hours of 06.15 - 19:00, then let’s have a chat!⁣⁣
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𝗪𝐡𝐲 𝐰𝐨𝐫𝐤 𝐰𝐢𝐭𝐡 𝐦𝐞?⁣⁣
To this point, I have 9 years, 3500 hours of 1-2-1 coaching experience, hosted various health and wellness workshops to businesses in the city and have had articles published in both GQ and Consumer Health Digest! ⁣⁣
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For every prospective client, I offer a complimentary consultation to discuss everything you want to achieve… because I want to make sure this is the right fit for both you and I! ⁣⁣
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I only work with people who are serious and are ready to commit 100% to achieving their goals! 👊🏻⁣⁣
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So if you are interested in achieving substantial change and building a physique you are proud of, then drop me a direct message to find out some more information about my 6 Week Body Transformation CHALLENGE 🔥

09/06/2021

The seated lateral raise is an awesome supplementary deltoid exercise when executed well...⁣
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The issue is, it is often BUTCHERED. Whether it be standing or seated, you’ll often see people attempting a lateral raise, but due to the technique it’s kind of a mish mash of anterior delt, traps and a bit of legs in some instances 🥸⁣
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Fix that! Get it right! Reap the rewards 💪🏻⁣
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Here’s how...

28/05/2021

A strong set of heart and lungs has a direct positive effect on your lifting performance!⁣
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Yet it’s something a lot of people who lift completely neglect due to it not being the most exciting thing they could be doing in the gym! 🙃⁣
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So that’s why I set myself sessions such as this which allow me to go all out, max intensity, because I know it’s over in a short period of time! ⁣
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The thought of steady state cardio bore the life out of you??? 😴⁣
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Then give this a go:⁣
AMRAP (as many rounds as possible) in 15 mins ⁣
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500 metre treadmill⁣
10 burpees⁣
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I knocked out 4 complete rounds 👊🏻⁣
What have you got????

26/05/2021

The push up/press up is an exercise which we’ve pretty much been doing since the day we were born... and rightly so... it’s just a great exercise! 💪🏻⁣
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But you take a look around your gym and you’re gonna see all different kinds of shapes being thrown about when it comes to ex*****on! ⁣
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So here’s an A to Z on how to master this brilliant exercise to ensure you develop strength, grow muscle tissue and protect your shoulder health 😍

Address

London

Telephone

+447734959145

Website

http://www.benfouliscoaching.com/

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To provide anyone, anywhere in the world with high quality information and advice that will allow them to carve out their greatest physique and live their happiest, healthiest life.

Ben Foulis, Founder.