GymHippie, Reading (2026)

03/02/2026

Achieving your goals isn’t what changes your life

The person you become while working toward them - and *sustaining* them - is 🌱

In real terms 👇

➡️ *Goals aren’t the transformation - identity is*

Losing 10kg _doesn’t_ magically fix your habits, stress levels, confidence, or relationship with food 🤷‍♂️

But becoming someone who trains consistently, eats with awareness, manages stress, reflects on their behaviour - and does so *compassionately* - _does_ 💚

➡️ *Short-term methods give short-term results*

Crash diets, challenges, and “all-or-nothing” bursts might hit a number 🎯

But if they don’t change your behaviour *long-term*, sooner or later you’ll drift back to old patterns 🔁

➡️ *The real win is long-term behaviour change*

And that always comes from identity shifts 👇

✅ “I’m someone who strength trains twice a week” 🏋️
✅ “I plan my meals most days” 🍽️
✅ “I don’t panic when I hit bumps in the road” 🧠
✅ “I take imperfect action” 💪
✅ “I set myself up for 8 hours’ sleep each night” 😴
✅ “I bounce back without spiralling” 🌊

➡️ *Outcomes are temporary, systems last.*

Outcomes are a by-product of better systems: routines, habits, anchors, structure 🧩

When those are in place, results follow - and _stay_ ✨

Make no mistake: lasting lifestyle change is the only route to lasting health & fitness 🟢

Or, in simple terms 👇

Chasing a goal might change a number 🔢

Becoming the version of yourself who can *sustain* it…

That’s what changes your life 🚀

26/01/2026

The biggest source of client frustration I’ve observed recently?

No Secure Base ⚓️

The boat is your secure base 🚤⬆️⬆️⬆️

That’s your weekly habits, anchors, structure, routine and non-negotiables

E.g. regular meal timings, go-to familiar foods, weekly food shop, weely training plan, sleep routines, and simple systems you can always fall back on

This base is what makes fat loss feel “in control & calm” rather than messy, chaotic andstressful

January is full of shiny things

E.g. 30-day challenges, juice cleanses, running every day, cold plunges, dry January - there’s a tonne of “new me” energy!

Some of these are total fads *cough* skinny teas and skinny patches *cough*

Some, howeve, are legit

And some can even be fun and motivating!

(So I’m told … with MY personality type, it’s all noise and distraction 🤣 but I do genuinely get why others like short-term challenges)

There’s nothing wrong with exploring 🧭

I’ve seen how trying a new challenge, leaning into a burst of motivation, or experimenting with something new and shiny can be genuinely valuable to long-term progress

The problem isn’t exploration

The problem is exploring without a secure base

I’ve seen this TIME and TIME again in clients

It’s WHIM after WHIM

ROUND and ROUND we go

Spinning our wheels, without ever really feeling like truly sustainable progress is being made

You see, if that boat isn’t in place ⬆️⬆️ EVERY challenge feels like it _has_ to work

“THIS is the one! THIS is the thing that’s going to change my life!”

When it ends, motivation drops… and you’re left floating, lost, drifting - looking for another shiny thing to pick up

But with a secure base, exploration becomes low-risk

You can try things knowing that when the challenge ends, life gets busy, or motivation fades…

you simply step back onto the boat and carry on

My advice? Use your motivation & headspace to build a strong foundation of systems (habits, anchors, routine, structure)

Build the base first

Explore second

Trust me, fat loss sticks when you have systems to return to month after month - not because you FINALLY find that **insert magic challenge / hack here** 💚

19/01/2026

Lots of people INTEND to lose fat, get stronger, feel better, get healthier

They INTEND to eat better, train more, sleep more, drink less and “be good” 😅

In January, intentions are sky-high

Motivation is buzzing

The gym is rammed

Everyone feels like this time is different 💥

But fat loss doesn’t come from intention

It comes from consistency

And intentions don’t create consistency…

Systems do

Motivation is a vibe — and vibes are fickle

They vanish when work gets busy, the weather’s grim, or you’ve slept like a gremlin ☕😴

When motivation disappears, consistency usually goes with it

Systems don’t

Systems keep you moving even when you can’t be bothered

Systems are habits, routines, defaults and anchors

Stuff like 👇

➡️ A go-to breakfast so you don’t have to think 🍳
➡️ Training on the same days each week — no debate 🗓️
➡️ Knowing what a “good enough” Tesco meal deal looks like 🍽️
➡️ A set bedtime during the week — no negotiations 💤

People fall back to the level of their systems because systems don’t rely on willpower or motivation

They run quietly in the background

On autopilot 🤖

That’s why so many January plans fall apart by February

They were built on motivation — not systems

The people who actually change aren’t more disciplined

They just build better systems and let consistency do the heavy lifting 💪

So if your motivation is high right now — amazing

Use it to build systems

Not to go “all in” and burn yourself out

Motivation fades

Systems stay

And fat loss is built on boring, repeatable stuff — not heroic bursts of Beast Mode 😉

—

📍 Live in Reading and want to get strong, healthy and in shape?

Sign up to my FREE 30-day email series for straight-talking fat-loss wisdom from me, Luke 😁👋

No fads
 No fluff
 Just what actually works

Link in bio ☝️

WellnessCoach

12/01/2026

As Buzz gets busier with the “all or nothing” crowd…

Remember, this journey _isn’t_ about showing up *perfectly* in January ❌

It’s about stacking up *“imperfect action”* across the whole year.

Didn’t have time for a full workout?
Ten minutes still counts

Ate something you wish you hadn’t?
Your next meal is a fresh choice, not a write-off

Learning how to “show up” when life feels messy is where real change happens 💯

Not a month of “sh*t-I-gained-too-much-weight-in-December” motivation! 😂

So forget perfect

Small, imperfect steps repeated over time will always beat heroic effort that burns out by February 💪✨

05/01/2026

*January Is Not a Restart - It’s a Turn of the Dial* 🎛️

If Christmas knocked you off your usual routine, that doesn’t mean you “fell off the horse” ❌🐎

It just means the dial was turned down for a few weeks, which is _sometimes_ the price needed to make some memories 🙏

Now January arrives and most people reach for the switch 🔁 — extreme diets, daily workouts, zero flexibility — and we all know what happens there, they burn out fast 😵‍💫

A better approach? Turn the dial back up gradually ⬆️

Add a little structure 🧱, rebuild habits 🔄, increase training intensity step by step 🏋️‍♂️, and let momentum grow naturally 🌱

Sustainable fat loss isn’t about “starting again” — that’s black-and-white thinking ⚫⚪

It’s about learning to live in the grey 💚

13/09/2025

Imagine us sat in a cosy Reading coffee shop ☕ You’ve just told me:

“I’ve tried everything… gyms, diets, random challenges. Nothing sticks. What’s the secret?”

And I lean in and say:

“The day you stop treating fitness like a 12-week fling… and start treating it like a way of life… is the day everything gets easier.”

Because when you’re not stressing about “quick results” or the latest fad, something magical happens:

✨ You start enjoying the journey

✨ Workouts feel less like a chore and more like you-time

✨ Progress stacks up without you obsessing over every blip

No more “all or nothing.” Just small changes, small wins stacked consistently

That’s where the magic happens 👊

-

Live in Reading and considering hiring a personal trainer?

Sign up to my email series!

30 days of straight-talking fat-loss wisdom from me, Luke 😁👋 No fads, no fluff – just what works

Link in bio ☝️

26/08/2025

Ever feel like you just can’t make the “right” food choices in the moment?

Chances are, it’s not about discipline or willpower — it’s about your personality type 🧠✨

Let’s break it down 👇

🔵 J (Judging) types love structure and planning.
✅ They’ve usually got meals prepped
✅ Healthy food in the fridge
✅ A game plan in place

So they rarely have to rely on willpower — because they’ve already made the decisions in advance 💡

🔴 P (Perceiving) types, on the other hand, tend to be more spontaneous.
They’re more likely to make food choices in the moment — and that means being vulnerable to:

😩 Emotions
😋 Hunger
👥 Social pressure
🍔 Takeaway temptation
🛒 Supermarket junk
📉 Decision fatigue

And guess what? Relying on willpower 24/7 is exhausting — and totally unsustainable 😮‍💨

👉 Being a J type doesn’t mean you’re more disciplined — it means you’re more prepared.

📌 So if you’re a P, don’t try to “win” in the moment. Instead, focus on building systems:

🛍️ Do the weekly food shop
📋 Plan meals in advance
🍱 Prep food for busy days
🚫 Limit exposure to tempting environments

It’s not about trying harder. It’s about planning smarter.
You don’t need more willpower — you need a better setup 🔧📦

-

Live in Reading and considering hiring a personal trainer?

Sign up to my email series!

30 days of straight-talking fat-loss wisdom from me, Luke 😁👋 No fads, no fluff – just what works

Link in bio ☝️

04/08/2025

Does the Gym Make You Anxious as Sh*t? 😰💪

Ever felt nervous just thinking about going to the gym? 😅

Same. And I work in one! 🏋🏻‍♂️

Truth is, gym anxiety is super common – you’re not alone! 💯

Let’s be real – the gym can feel like a minefield:

🚨 Worried you’ll mess up
🚨 Feel like people are staring 👀
🚨 Claustrophobic vibes 😵‍💫
🚨 Intimidated by the “super fit” crowd 😳
🚨 Feeling like you don’t belong
🚨 Anxiety about sweating 😓
🚨 Germs, noises, grunts, tank tops 😬
🚨 Or just… all of it!?

If any of this hits home – welcome to the club 🙋🏻‍♂️🙋🏼‍♀️

Here’s the good news: it gets easier. Promise. 💛

In the meantime, a few anxiety-soothers:

➡️ Most people are too caught up in their own stuff to notice you. Seriously.
➡️ Try quieter times – mid-mornings or weekends are usually chill 😌
➡️ Have a plan. Headphones in. Focus. In, out. Done ✅

And if the gym still feels like Mars 🪐 – I got you.

I’ve got a few coaching spots open this month, and I’ll make sure you feel safe, seen, and supported while you build that gym confidence 👊🔥

DM me if you’re ready 💥

Live in Reading and want to burn fat & get strong?

Sign up to my email series!

30 days of straight-talking fat-loss wisdom from me, Luke 😁👋 No fads, no fluff – just what works

Link in bio ☝️

31/07/2025

Motivation Gets You Started… Habits Keep You Going 💥

🏝️ Let’s say you’ve got a holiday in a month and decide you want to drop 5kg

You’re super motivated 💪 because, hello - holiday photos! 📸👙

So you start working out 6x a week, eating 1200 calories 🍽️, skipping dessert 🍰, and boom - you lose the weight.

Of course you do

Amazing, right? 👏

Well... kinda 🤔

Because if you come back from vacation and slip right back into your old habits- and the weight creeps back on - it means one thing:

👉 You were only interested in losing weight while you were motivated to do so

And motivation? It’s flaky. It comes and goes like your Wi-Fi on a plane ✈️📵

The real flex isn’t just losing the weight

It’s keeping it off 🧠

That takes more than short bursts of motivation

It takes habits

Simple, sustainable, sometimes boring AF habits.

Things like:

🥦 Making healthier food choices—most of the time
🏃‍♀️ Moving your body regularly—even when you don’t feel like it
🛌 Getting enough sleep
🚫 Not letting one “off day” turn into a lost week

You don’t need to overhaul your whole life overnight.

Start small. Stick with it. And over time, you won’t need motivation.

You’ll just be that person who lives healthy without making it a big deal.

On autopilot, because that’s just who you are

So yeah, motivation is cool. But habits?

They’re the secret sauce to lasting success 🔥

-

Live in Reading and thinking of starting YOUR fat-loss journey?

Sign up to my email series!

30 days of straight-talking fat-loss wisdom from me, Luke 😁👋 No fads, no fluff – just what works

Link in bio ☝️

26/07/2025

The Fat-Loss Bike: Stabilisers or Self Mastery 🚴‍♂️

Quick fixes in fat loss are like stabilisers on a bike.

Yeah, you’re moving — but you’re not really learning how to ride.

You’re depending on something outside yourself:

➡️ Weight-loss jabs
➡️ Slimming shakes
➡️ Strict meal plans

The moment those stabilisers are gone, what then?

If you’re like most people, you’ll wobble and fall.

If you want real, lasting results, you need to learn HOW to ride without stabilisers.

Slower. Messier. But real.

You build skill.
You build balance.
You build confidence.

And once you’ve got it — you never forget.

It becomes second nature. 🙌

It’s like riding a bike 😉

-

Live in Reading and not sure where to start?

Sign up to my email series!

30 days of straight-talking fat-loss wisdom from me, Luke 😁👋 No fads, no fluff – just what works

Link in bio

18/06/2024

Looking to shed some pounds and *keep them off?* 🌟

Here are some tips to help you on your journey! 🌈

Weave these behaviours into your life, and you will 100% be on the trajectory to success! 🚀

That calorie deficit will be a shoo-in!

All without…

🚨 Tracking calories
🚨 Cutting carbs
🚨 Miserable diets
🚨 Endless cardio

No rocket science here and nothing extreme! 🌟

The more complicated & extreme your plan, the less likely it’ll be sustainable. 👎🏼

You don’t need to implement everything all at once. Adding even a few of these to your lifestyle will make a big difference over time. 🌟

I know these look simple, but sticking to them consistently can be a challenge. Don’t aim for perfection – just try to be a little bit better each week. The results will motivate you to keep going! 💪

Please, please, PLEASE stop looking for shortcuts. I know you want fast results, but shortcuts only make the process longer… 😅

Burning fat requires effort, consistency, and patience. Trust the process and enjoy the journey! 😊

You’ve got this! 💚

——

Tired of yo-yo dieting and want to lose the weight once and for all? 🤔

I have the perfect solution! 🎉

I’ve written 30 emails of essential fat loss tips for beginners. 🔥

Sign up by clicking the link in my bio! ✉️📲

Luke

11/06/2024

Get Lean with Routine! 💥

Apologies for the pun 😆 I’m a sucker for rhyme 💁🏻‍♂️

But, seriously …

Never underestimate the power of structure & routine when it comes to fat-loss success! 💪✨

If you can weave key fat-loss behaviours into your weekly rhythm (and do so on repeat!) then you’re onto a winner

I’m talking about implementing systems such as:

✅ A weekly food-shopping routine
What day? What shop? What time? Shopping list?

✅ Daily meal structure
What time will you eat breakfast, lunch, dinner & snacks?

✅ Weekly training & cardio plan
When will you train this week?

✅ Weekly meal-prep plan
Will you prep any meals in advance? If so, when? And make sure you add it to your shopping list

When it comes to fat loss, failing to plan is truly planning to fail

Planning = consistency, and consistency is KING 👑

“Winging it” day-to-day? That’s a one-way ticket to chaos-town!

Take control, and watch those results roll in. 🚀

GymHippie

03/02/2026

26/01/2026

19/01/2026

12/01/2026

05/01/2026

13/09/2025

26/08/2025

04/08/2025

31/07/2025

26/07/2025

18/06/2024

11/06/2024

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