Luke Hyams PT

23/04/2021

STOP! 🖐

If your goal is to lose weight and you’re not doing this SUPER simple thing... 🤌

You’re setting yourself up for failure... 👎

Take your measurements and continue to track them!!

Please, for the love of all things tasty, track your progress.

I had an end of challenge call today with a lovely lady (and you’ll know if I’m talking about you as soon as you read this 😅)

This lovey lady just finished my 28-day challenge and was unwell for the last week.

Naturally, she thought she’d not really made much progress because of this.

After sending me her final results to show that not only has she lost 1.1kg (which in 28 days is great)

BUT!

She has taken 12.5cm off of her midsection!

This is phenomenal!

Please.

If you’re on a fat loss journey and haven’t taken any measurements or photos...

Stop what you’re doing and go take them!

You’ll thank me later down the track.

*mic drop* 🎤

21/04/2021

Never underestimate the power of simplicity.

An extra glass of water💧each day is a big win,

An extra piece of fruit 🍎,

An extra handful of spinach,

An extra flight of stairs,

These are small wins, sure

BUT

When done consistently, and eventually added together...

The results can be amazing! 🙌

Start simple.

Worry about the rest when you’re ready.

11/03/2021

📚📚 Let's Talk Books! 📚📚

For me, the one book that I think EVERYONE should read at least once in their life is, 'Atomic Habits' by James Clear.

Apart from being really easy to read and super simple to implement, 'Atomic Habits' can be made relevant to all positive aspects of your current lifestyle.

It can also be a powerful tool in changing or breaking the negative habits that you're trying to free yourself of.

One of the most powerful suggestions inside the book deals with mindset, and the power of the language you use.

(Now, I may butcher this a bit, so I definitely recommend grabbing yourself a copy and giving it a read.) 😂

For example, if you're a smoker trying to quit smoking, the difference between saying, "No thanks, i'm trying to quit" and, "No thanks, I don't smoke" when offered a smoke can have a HUGE mental impact in how you see yourself and who you consider yourself to be.

One response allows you to recognise yourself as a smoker trying to quit. The other, as someone who simply does not smoke.

The same method can be used for someone trying to live a healthier life.

Try changing the way you view yourself. Instead of thinking, "I'm an unhealthy person trying to become healthy" simply think of yourself as an athlete, or someone who IS healthy. When you're making decisions on what to eat, drink or activities to do, simply ask yourself, "as a healthy person, which choice would I make?".

Try giving this a go over the weekend.

Yours in Health and Fitness,

Luke

09/03/2021

Super tip for day: 🙌

Start with your goal, 🥅

Break it down into actions that will help you achieve your goal. 🎢

E.g., your goal might be to lose 10kg of fat in 6 months. 🔥

Breaking this down would require roughly 420g fat loss per week.

A couple of actions that will help to achieve this are:

- maintaining a calorie deficit (ideally 300-500 calories) 🥦🥬🍎🥭

And,

- resistance training 3x per week 🏋️‍♀️

Now, let’s create a chain. Using a physical calendar that you can cross off works really well for this. ⛓⛓⛓

You’re going to aim to maintain a calorie deficit. For each day that you achieve this, circle the day on your calendar. 🟢

If there’s a day you don’t manage this, simply cross it on the calendar.❌

The chain comes from maintaining as many days in a row as possible, and not letting there be more than a single cross in a row. ❌❌

The same can be done for resistance workouts. The only difference is a rest day is beneficial so circle each day you workout, leave the rest day as a blank, and cross any days you miss your workout.

Then, simply aim to always have a circle after a cross, and never two crosses in a row. ❌🟢

Give this a go with your goal 👌

Luke

26/02/2021

When I speak with people who are looking to get started with a fitness routine, there are a few standard questions I always get.
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“What should I eat?”
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“How many days a week should I work out?”
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“How much cardio do I need to do if I want to lose weight?”
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“Should I try [intermittent fasting/Paleo/low-carb/keto/etc.]”
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My answer is always the same:
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Start with one.
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“One what?”
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The truth is, it almost doesn’t matter.
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That’s right … your friendly neighbourhood fitness expert just told you that what you do isn’t really that important.
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As long as you start doing something.
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Preferably … one thing.
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Start with:
One workout.
One healthy meal.
One session of healthy meal prep.
One long walk before or after dinner.
One phone call or text to a friend or family member, asking if they’d like to do something active with you tomorrow.
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The secret to getting started is simpler than you think.
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Just pick one thing and do it.
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Another thing that will help? Carve out a 5-minute block of time before you go to bed each night to plan your healthy activity for the next day and write it down. Having it on paper serves as a contract with yourself and will make you more likely to hold up your end of the bargain.
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And when you look at that piece of paper the next morning and see only ONE THING to do, it’ll make it a whole lot easier to follow through.
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What’s one thing you can commit to doing tomorrow that will move you closer to your goals? Comment below and let me know.

Luke.

25/02/2021

Now I might be a bit bias, but if there's one post you read today... make it this one, trust me! (It's a little longer, but the message will hit home for most). 💥
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3 Months ago I had a rather simple idea.. 💡
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As most of my friends and clients know I work FIFO a week at a time, and for the other week I spend my time between my beautiful family and coaching some pretty amazing people online. 🖥👨‍💻
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As much as I love coaching online, I do love the interaction and atmosphere from coaching in-person too. 🧙‍♀️🧛‍♂️🧟‍♂️
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So I had this idea...
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I was going to simply offer a free bootcamp one day a fortnight on my RnR's. 🏋️‍♀️
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I decided I would put up a post in a local group, and simply see if there was any interest. 💁‍♂️
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To anyone, this would seem like such a simple concept and almost a no-brainer. 🤯
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I mean, who wouldn't want to at the very least trial a FREE bootcamp? After all, what would anyone have to lose?
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But, you know what?
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Fear hit me. 😱
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Fear of failure. 😵
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Fear of rejection. 🤐
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Fear of making a fool of myself. 🤡
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I literally didn't offer a FREE bootcamp because I was worried no one would want to join.
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I was worried people would think I was trying to trick them.
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I was worried that a whole bunch of people, who didn't even know me, might find my attempt at trying to offer value funny.
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It took me 3 months to finally write out the post. It took me another 2 days to finally say, "F*ck it" and put the post into a local group. 🤷‍♂️
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and you know what happened? 🙀
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In less than an hour there were 50 people who wanted to join.
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In less than 12 hours over 100 people were interested.
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In less than 24 hours, over 250 people had expressed their interest and 150 of those amazing people had joined a group eager for my first bootcamp.
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Even if no other person joined, that is still 150 lives that I will hopefully in one way, shape or form have the pleasure of positively impacting. 😊
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Beyond that though, I lost 3 months of potentially amazing positive impact simply because of fear. 🤪
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Fear of Failure and Fear of Judgement.
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This translates to SO many different areas of life.
- Relationships 💑
- Career 👨‍✈️
- Financial 💵
- Health and Fitness 🏄‍♂️
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Way too often (and as I've just proven, myself included) we won't take a step forward that by all logic makes perfect sense, purely because fear prevents us from doing so.
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So, if there's only a few things that you take from this post...
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I want you to know that:

1. I believe in you.

2. You have the potential to achieve amazing things, you simply have to take the first step.

3. You cannot fail. You may not get the desired outcome straight away but you will learn and gain valuable experience.

4. We all face fear, but it does not have to control you.

16/02/2021

After Mindset, Nutrition is the single biggest reason why you will or won't be successful with your health and fitness goals.

If you're trying to lose weight, the only way to successfully do so is a caloric deficit.

The only way to successfully do so over a long period of time is a moderate calorie deficit and not with a aggressive deficit (Read: 500-1000cal diets)

What you put into your body also makes a huge difference.

For example you could get 160 calories from fruit and 160 calories from a can of coke. Without me even saying anything, you already know that the fruit has SO much more nutrients than the can of coke. Yet both provide the body with the same amount of energy.

Regardless of whether your counting calories or intuitive eat, calories matter.

15/02/2021

The unsexy truth about most health, fitness and weight related goals...

Things like supplements, fitness trackers, the latest shoes etc... they're all the 1 percenters.

They really don't matter if you haven't first got your;

Mindset where it needs to be

Nutrition dialled in to support your goal

Movement balanced to create an efficient body

Recovery in check to support growth, repair and hormone balance

Seriously though,

If your goal is to burn fat...

You could buy ALL the fat blasters, all the protein shakes, ALL the creatine, carnitine, pre-workouts etc. etc. etc. you want.

BUT.

If you're not in a calorie deficit... all of the above will do jack sh*t to help you reach your goal.

If my experience helping people to lose as little as a few kgs, to as much as 50kgs has taught me anything...

Start with your mindset.

1. You are NOT Fat. You simply have fat stored on your body.

2. You ARE a healthy person, and because you are, you choose to eat and move like a healthy person.

3. You are NOT your past results. You CAN change.

Once you've overcome your own inner voice, the things you can achieve are amazing.

More to come tomorrow, if you do find this useful though, please let me know with a comment below and feel free to share ☺️

Luke

19/12/2020

Today's Holiday Calorie Saving Tip...

Just eat Baubles 🔴 🔴 😂

0 Calories, 0 Fat.

Probably some fibre... 🤔

*Please Don't Actually eat a bauble* 😅

An actual Nutrition tip for the holidays 👇

Enjoy yourself, don't make yourself feel guilty for indulging on Christmas.

Simply enjoy the moment, enjoy the company, enjoy the food and enjoy the festivities.

If you can get in your daily protein, as a minimum, then that's a great bonus 🙌

18/12/2020

💡 A Commonly Asked Question 💡

💡 Q: Every afternoon I get tired and Hungry! What should I do?

⭐️ A: There are a few different reasons this could be, and a few different things to try!

👉 First, make sure you're eating enough for breakfast and lunch, and be sure to include some quality carbohydrates and some protein-rich foods. The carbohydrates will help to fuel your brain and keep you alert, while the protein will keep you feeling full and satisfied and will make you less likely to hit that midday lull feeling.

👉 Secondly, make sure that you're hydrating! Being even a slight bit dehydrated can greatly reduce your energy, throw off your mood and leave you feeling weak and exhausted. Be sure to constantly sip on water throughout the entire day to avoid becoming dehydrated.

👉 Lastly, there is nothing wrong with eating a between-meal snack! Try opt for a healthy choice that has some good carbs and some protein and it may just be what your body needs to keep you running until dinner.

Planning ahead so you have something on-hand is key here. Think about snacks like fruit, nuts, Greek yoghurt, or even veggies with dip.

Now, this definitely isn't an exhaustive list, but these are definitely some of the most common solutions to keeping you awake, energised and feeling full throughout the day! 🙌

17/12/2020

🎄🎁🎀🎅🌟❄️🔔🎄🎁🎀🎅🌟❄️🔔🎄
What if your holiday shopping became easy and stress-free?

🤔 We all know how hard it is to find new, thoughtful, and fun gifts for our friends and family...

⌛ and then find the time to actually go out and buy them!

Well, that’s exactly why I put together my brand-new 2020 Healthy Holiday Gift Guide.

It’s packed with unique, thoughtful, and practical items that will show how much you care!

I guarantee you'll find something for almost everyone on your holiday list, and at just about every price point too.

Chances are you might even find something for yourself! :)

And the best part is you can get it FREE.

Just click below, tell me where to send it and it's yours! 👍

17/12/2020