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Bjorn - Old Skool Fitness, Maidstone (2025)

16/11/2025

There’s always that one bloke who can tell you exactly when to drink your coffee for optimal cortisol levels but still rocks up to work with his gut fighting its way out of his bulging shirt buttons.

I had a client like this.

He could recite every episode of Diary of a CEO word for word. Knew all about morning sunlight, cold plunges, and why seed oils were apparently the devil.

But when he showed up for his 6am session, he’d just demolished last night’s leftover curry and smelled of stale beer.

The problem isn’t that you don’t know enough.

It’s that you’re so busy ‘optimising’ the 2% that you completely ignore the 98% that actually matters.

You’re worrying about whether your bum hole is getting enough sun exposure while your beer belly makes it hard to tie your shoes.

You’re delaying your morning coffee by 90 minutes but eating like a bin lorry all weekend.

You don’t need another podcast episode telling you about the latest biohack or superfood.

You need to do the basic stuff consistently: train hard, drink water, eat enough protein, and stop eating like a t**t at the weekend.

That’s it.

No complicated protocols. No exposing body parts to the sun. No perfectly timed caffeine regimen.

Just the boring fundamentals done properly for 12 weeks straight. Minimum.

Click the link in my bio to grab my free 5-week Look Like You Lift Diet and Training Program. It’s the basic bitch stuff that actually works.

Don’t get old. Get Old Skool.

13/11/2025

You’re trying to build muscle by eating more and training hard.

The scale’s creeping up, your jeans feel tighter, and that voice in your head keeps asking: “Am I just getting fat again?”

When you’re dieting, progress is obvious. The belt gets looser, your face gets sharper and you feel like a new man.

But when you’re building muscle it completely f*cks with your brain. You get scared it’s not working and this is where most blokes bail.

But here’s the one thing that keeps you sane during a gaining phase: GYM PERFORMANCE.

The weight on the bar going up., extra reps and that deep burn in your quads the day after leg day.

This is what Arnie lived for.

He wasn’t checking his abs in the mirror every morning wondering if he was too soft. He was chasing STRENGTH by adding weight and getting bigger.

Dudes like us grew up idolising guys like Arnie and Hulk Hogan.

Being muscular actually meant something. It was a badge of honour, pride and a sign you were a grafter. It’s not just about being lean or skinny.

You don’t need to cry every time you sit on the toilet after squats, but if you never feel ANYTHING, you’re probably pussying out and not working hard enough.

Some pain, some gain.

The muscle you’ve built will show up next time you diet. But right now, your strength gains are the proof you’re building something real instead of just spinning your wheels for another year.

Train hard enough that you know you’ve done something. Back it up with enough food and sleep. Trust the process even when you feel squishy like Stay Puft.

That’s how you build muscle properly.

Don’t get old. Get Old Skool.

11/11/2025

You’ve quit more times than you can count.

Fresh start after fresh start every Monday.

You’re motivated, you’ve got a plan, you’re finally getting somewhere.

Then Thursday rolls around and you’re elbow-deep in a large Domino’s wondering what the heck happened.

Again.

You think the problem is a lack of discipline, motivation, or willpower.

But the real problem is you’re at war with yourself and you keep letting the wrong side win.

There’s a version of you that wants to be fit, lean, strong and sexy AF. He gets early nights, decent food and consistent training.

Then there’s the version that’s been running the show for years. The one that says “f**k it, you’ve had a hard week” and reaches for the Stellas and Monster Munch.

That second version isn’t trying to ruin your life. It’s just comfortable and familiar. It’s been your default setting for so long it feels like the real you.

Every time you try to change, it fights back. “This isn’t us. We don’t do this. Remember last time? We failed then too.”

And you believe it because it’s got years of evidence on its side.

The blokes who actually change aren’t superhuman. They’re just the ones who hear that voice, acknowledge it’s there, then do the right thing anyway.

One meal, one gym session, one choice at a time.

Eventually the better version gets stronger. Not because the old one disappears, but because you’ve proven it wrong enough times that it loses its grip.

You stop believing “that’s not who I am” because you’ve built proof that actually, maybe you are that person.

It takes patience, consistency, and old skool resilience to override years of the same patterns.

But if you’re done restarting every Monday and ready to actually stick to something, that’s the only way.

09/11/2025

You’ve been “getting ready to start” for six months.

Researching the best workout split, comparing diet approaches, reading reviews on protein powders and watching YouTube videos about optimal meal timing.

You know more about fitness than half the blokes at your gym but they’re in shape and you’re not.

Because while you’ve been planning the perfect approach, they’ve been doing an imperfect one consistently.

You’re stuck in research mode. It feels productive but it’s just faffing around and wasting precious time.

You don’t need the perfect plan. You need to stop hiding behind your phone screen and actually do something.

Pick a plan and follow it for 12 weeks without changing your mind every time you see a new Instagram post about carb cycling.

The blokes who look good aren’t smarter than you and they’re not more disciplined. They just started before they felt ready and figured it out as they went.

You can spend another three months perfecting your approach, or you can be three months into looking super buff by then.

Your choice.

If you want a solid plan so you can stop overthinking and just get on with it, comment LLYL below and I’ll send you my free 5-week Look Like You Lift diet and training program.

06/11/2025

Your mate cancels the Friday night drinks because “he’s not feeling it.”

You know exactly what that means. He’s in a funk. One of those days where everything feels stressful, overwhelming and heavy.

Most blokes will tell him to man up, have a pint and snap out of it.

But men get low. We get moody. We have days where dragging ourselves through basic tasks feels like climbing Everest in flip-flops.

The difference between blokes who stay stuck and blokes who push through isn’t that one group never feels like s**t.

It’s what they do about it when they feel like s**t.

One of my clients had a rough day this week.

He went to the gym then bailed because his head wasn’t in it.

A year ago, that would’ve turned into a three-day bender and a week off training for him.

This time though, he just went home. No booze spiral, no self-destruction. He just called it a day and moved on.

That’s a massive win even though it doesn’t sound like much.

It’s not flawless discipline. But it’s a huge shift to break an old pattern and choose a different reaction.

Your thoughts will lie to you when you’re in a low mood. They’ll tell you nothing’s working, you’re wasting your time, you might as well quit.

But feelings aren’t the same thing as cold hard facts.

Showing up for 20 minutes when you feel like crap is just as much of a win as a perfect session when you’re on top of the world.

That’s where real strength gets built. Not in the gym but in those moments when you choose a better option.

04/11/2025

Would a cancer scare make you finally take your health seriously?

Most blokes wait for a wake-up call before they give a s**t.

Then suddenly they care about eating well, getting to the gym, and not treating their body like a bin.

But by then, they’re playing catch-up. Trying to fix years of neglect in a few panicked months.

My client Jay got some potentially scary news last week. The kind that makes you re-evaluate everything.

His response wasn’t to stop. It was to keep going.

Not because he’s superhuman or has perfect discipline. But because he’d already built the habits and the mindset before the s**t hit the fan.

He was already training, eating well and taking his health seriously.

So when life threw him a curveball, he didn’t have to mobilise himself like an army of health nuts. He just kept doing what he was already doing.

Don’t start caring about your health when something goes wrong.

Do it now, while you can, so you’re not starting from a standstill when your body forces you to pay attention.

Training isn’t just looking good on holiday or in your boxers. It’s insurance for when life gets hard.

If you’re waiting for the perfect moment to start, you’re missing the point entirely.

Start now. When you WANT to. Before you’re FORCED to.

02/11/2025

BACK TO THE BAR - EPISODE 6 (The Finale)

That’s it. Back to the bar is done and the results were surprising....

I went back and revisited a training plan from this time last year to see what’s actually changed.

It was the same four sessions with very different results.

Halfway through the week I got ill and everything went sideways. I had to train both weekend days just to stay on track and juggle the balls of life.

Which is pretty much how life has to be. You always have to adapt when life gets messy instead of using it as an excuse to quit.

Filming these sessions was a ball ache. Setting up the tripod, waiting for people to get out of shot, messing about with angles. It added extra time to sessions when I was already struggling to fit everything in.

But I knew it mattered. Not just to keep myself accountable, but to show you what’s possible when you’re a normal bloke with a job and a life, not some full-time gym rat.

What I am proud of is the progress. Every session across the last 12 months where I thought “what’s the point.” Every week I couldn’t be bothered but did it anyway. It all added up.

I’ve more than doubled my total volume on some sessions. Lifting heavier, moving better, looking more like I actually train.

I’m not surprised I got stronger. But I’m proud I stuck with it.

Now I’m hungrier to see where another year takes me.

If you’re thinking “I want that too,” drop a comment saying LLYL and I’ll send you my free 5-week Look Like You Lift plan.

Because in a year, you’ll either be glad you started or still sat here wishing you had.

30/10/2025

Every Saturday morning in the 90s, you’d walk into Woolies with 50p and leave with a bag full of sweets you’d never finish.

Foam shrimps that tasted like rubber, flying saucers that exploded powder everywhere and Cola bottles that stuck to your teeth.

You didn’t even want half of it. You just grabbed whatever looked good because you couldn’t help yourself.

That habit never left, did it?

Now you’re doing the same thing every Friday night, except the pick ‘n’ mix counter is your fridge, the corner shop, and whatever takeaway app is open.

A few beers ‘because it’s the weekend’. Crisps because they’re in the cupboard. Chocolate because you walked past it. Takeaway because you can’t be arsed to cook.

These things have become normal habits and routines without you even realising.

Then Monday rolls around and you’re wondering why your jeans feel tighter every single week.

One takeaway won’t ruin you. One night of beers and crisps won’t destroy your progress.

But doing it every weekend for 20 years because “that’s what weekends are for” absolutely will.

The blokes who stay lean don’t have better genetics or more willpower. They just stopped treating weekends like a free pass to eat whatever’s in front of them.

You don’t need over restriction. You just need to stop operating on autopilot and actually decide what you want instead of grabbing everything because it’s in front of your face.

If you’re ready to break the pattern and actually make some progress, comment PICKNMIX below and I’ll send you my free 5-week diet and training programme.

28/10/2025

BACK TO THE BAR - EPISODE 5 (LEG DAY) 🦵🏻

Leg day finally landed at the end of the week after man flu forced a schedule reshuffle.

Not ideal timing, but sometimes you’ve got to adapt and just get it done.

The session itself was solid. Leg press, extensions, Bulgarian split squats, and a bastard of a walking lunge finisher.

The real challenge wasn’t the exercises though. It was trying to film the whole thing without looking like a complete tool.

Taking a decent photo of your own legs afterwards is harder than it should be.

The numbers tell the real story anyway.

This same session last year: 10,443kg total volume.

This time: 15,051kg.

That’s what happens when you show up consistently for 12 months, even when life tries to derail you.

The next episode wraps the series and I’ll share something actually useful instead of just my mediocre leg photography skills.

Unless that’s what you’re here for in which case, maybe I’ll start a very niche OnlyFans account just for you.

26/10/2025

Building muscle feels like waiting for dial-up internet to connect.

You know something’s happening in the background, but you can’t see it yet and it seems to take FOREVER.

You’re lifting heavier, eating more and getting stronger. But when you look in the mirror, nothing seems different.

Progress feels slower than downloading a single MP3 on Napster while praying your mum doesn’t pick up the phone and kill the connection.

Then there’s the part which breaks your spirit. You’re also gaining body fat at the same time.

Your waistline’s creeping up while your biceps are still playing hide and seek.

It’s demoralising as hell.

But just like dial-up eventually loaded that picture (usually of something you shouldn’t have been looking at), muscle growth eventually shows up if you stick with it long enough.

The problem is most blokes bail before they see the payoff.

They panic when their abs start disappearing, cut calories too soon, and never actually build anything.

Then they spend another year yo-yo’ing between bulking and cutting and wondering why they still look the same.

Building a proper physique takes time. Longer than you want it to. But the end result is worth the wait.

If you want to speed things up and stop guessing whether you’re doing it right, comment “DIALUP” below and I’ll send you my free 5-week Look Like You Lift diet and training program.

23/10/2025

Back to the Bar – Episode 4 (Upper Body)

Life can kick you in the balls and you’ve got to adapt.

I was supposed to train legs but man flu had other plans.

I took three days off training, reshuffled my week and ended up doing upper body instead.

I prioritised chest early in the session because when you’ve been dealt a genetic hand like mine, you learn to hit your weak points when you’re freshest.

Some exercises felt solid while others were a reminder that technique matters more than ego, especially when the first set looks like absolute rubbish and you have to dial it back.

By the end of the session I’d worked through chest, back, shoulders, and arms. Nothing fancy, just consistent effort across the basics.

Then I looked at the numbers from this same workout a year ago.

Last year: 2,314kg total volume.

This year: 5,068kg.

I’ve more than doubled what I’m lifting in the same session.

That’s not because I found some magic programme or secret supplement. It’s just what happens when you keep turning up and putting the work in week after week.

Progress isn’t always obvious day to day, but stack up enough weeks and the difference becomes undeniable.

You don’t need perfection. You just need consistency and patience.

The next session WILL be legs.

I promise!

21/10/2025

I’m getting fatter. On purpose.

My waistline’s creeping up, the abs are disappearing, and I couldn’t be happier about it.

Because my strength’s gone through the roof and I’m filling out my T-shirts better than I have in years.

This is what a proper gaining phase looks like.

Most blokes see a bit of softness forming around the middle and immediately panic. They slash calories, jump back into a diet, and never actually build any muscle.

Then they wonder why they look exactly the same every single year.

If you want to be hench, you have to accept getting a bit fatter as part of the process.

It’s like marrying the love of your life. A true blessing. But you also get the in-laws as part of the deal.

You don’t bail on the marriage just because they annoy you at Christmas. You accept they’re part of the package.

Same with building muscle. You can’t have one without the other.

I was lean and shredded a while back. I looked good in photos, but I wasn’t lifting anywhere near the weight I’m shifting now.

Performance in the gym is the real measure of success in a gaining phase. Not your abs.

A properly built physique needs both gaining phases and diet phases executed well. Not one or the other.

Winter’s coming. Time to get big.

If you need help building a plan that actually works (gaining phase, diet phase, the lot), DM me and let’s talk.

Bjorn - Old Skool Fitness

16/11/2025

13/11/2025

11/11/2025

09/11/2025

06/11/2025

04/11/2025

02/11/2025

30/10/2025

28/10/2025

26/10/2025

23/10/2025

21/10/2025

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