“At the end of the day all that counts is your calories in vs calories out”
This seems to be the growing trend among instagrammers and trainers at the moment. As much as this can be key for fat loss it’s sometimes not the be all and all as much as people seem to be making out at the moment .
Like anything there’s always two sides to an argument and I can’t stand people that are so one sided and narrow minded
Let’s look at two different cases experienced trainers may come across when training the general population .
Case 1 - a young female client that has many insecurities and with that she has a eating disorder and a poor relationship with food. She’s on her phone for lots of duration of the day and when she’s on her phone she’s mostly on instagram trying to be like these “fitness entrepreneurs” that are selling bogus “diet pills” and “detox shakes”. Do you honestly think it would work well to tell her to be a bit obsessive with weighing her food out, OR do you think it would be more beneficial teaching her that these people she idolises are generally people that have good filters and good camera angles and the bogus diet products they’re trying to sell her aren’t backed by many governing body bodies and many have law suits against the bogus products they are trying to sell. Believe me this case is a lot more common than people think .
Case 2 - a guy that’s middle age and has been lifting for years and is carrying a bit of stubborn body fat and needs just a few tweaks to his diet and training do you think it would be beneficial for him to go on kcal deficit before he goes away?? 100% .
Guys nothing is ever black and white with fat loss, as simple as it can be it’s not always easy for others easy as it for some, so bear in mind there’s always loads of different variables to take into consideration .
The picture I’ve loaded up of me was six years ago before I went to Ibiza, I went on to cut and jacked website and used some of the information on there. I used the diet posted if you swipe left ⬅️ I didn’t count any calories and I didn’t weigh out any food and I got into the sort of shape most general public would want: lean and with abs
Everyone wants a one arm but few put the hours in.
All the time I get people telling me they want a one arm. Truth is they probably only put a maximum of an hour of daily practice in. That’s totally fine, just don’t expect to get it anytime soon.
Today I trained for just under 3 hours, of just one arm balance. I’d of liked to have trained longer and I would’ve gotta away with it if it wasn’t for that meddling caretaker. On my right arm this drill was the focus of today. As you can see as it gets dark outside the fatigue starts to kick in. The struggle becomes “real”.
If you want a one arm then you have to work for it, every day, for hours - apart from day of rest.
Go get it, if you can’t do it then work harder.
💪🏼No-Gym-Required back workout
▶️Swipe through for individual exercises
A friend asked about exercises to help reduce back pain. Anything that forces rounded posture will result in back pain ( looking at Instagram, working at a desk, having big boobs etc) so it’s something I get to cover a lot with clients! *
If you don’t use a gym RN then you can do these at home. If you’re bang into your training this would also work as an upper body warm up. *
(Where a number proceeds a letter, perform those exercises b2b for designated sets and repetitions)
A2. Box press up
B1. Half kneeling windmill 2x 10 ea.
B2. Back extension 2x(7,7,7)
C1. Side lying hip bridge 2x 10ea.
C2. Heel slides 2x 10 ea.
Most personal trainers don’t last very long! Not because they lack passion, drive or knowledge. But because they overlook that they are a business owner and not just a health expert.
Running a business is not an easy task no matter what the industry. Coaching and personal training is no different! Generating revenue requires sales and marketing strategies.
It’s simply not enough to rely on ‘hope marketing’ expecting that if you train hard and get 100s of qualifications that hot prospects are going to be lining up ready to pay.
That’s not how it works. It’s about communicating a product or service in a compelling way. Understanding the prospect and positioning the service as a feasible solution to fix their problem or help them achieve their goal either quicker or more efficiently.
2x 20 @20kg
Goblet Squats at the end of my leg session the other day. I reckon these are the reason I’m struggling to walk now, the burn is reallll🔥
If you have issues with staying upright in your squat, you pull forward, use your lower back to stand and generally look like you’re do good mornings rather than squats..
These guys are your friend
1️⃣YOU ARE NOT KEEPING TRACK OF WHAT YOU EAT:
"Yeas but I eat pretty well" is only an assumption unless you measure it. It is laborious, and it does take time, but you don't have to do it forever. It is a learning process and once you understand what food contains, and how much of what nutrient you should be having, you have a useful tool for the rest of your life. ———————————————————————————
2️⃣YOU EAT TOO MANY CALORIES:
There are studies consistently show that people underestimate how much they eat. Sustainable calorie deficit is the key for fat loss without starvation and high risk of binge eating. Remember, binging on healthy food is still a binge and calories from healthy food are still calories. #caloriedeficit
3️⃣YOU ARE NOT EATING ENOUGH OF PROTEIN:
Protein is the most essential nutrient for losing weight. Up to 35% of energy consumed from protein will be used for digestion, absorption, and transport. In other words, you burn energy by eating protein, a great reason to eat more of it. ———————————————————————————
4️⃣YOU ARE NOT LIFTING WEIGHTS:
Some people still wrongly believe they have to do hours of cardio to lose weight. What you need to do is lift weights; that will preserve muscle protein from breakdown, and they will stay more metabolically active. More muscles you have, more energy you burn when you are not active - for many people -> most of the time. ———————————————————————————
5️⃣YOUR SLEEP IS DEPRIVED:
If you have a poor sleep, you have a 55% greater risk of becoming obese. Good enough reason to get your sleep sorted! Avoid blue lights, go to bed and wake up at the same time when possible, sleep 7-8 hours every night. Find a solution how to do it, not excuses why not to. If you need help DM or link in my bio.😀🙋♂️———————————————————————————
Other reasons are too much alcohol, not drinking enough water and you are focusing on a quick fix or a diet rather than lifestyle change.
#fatloss #weightloss #weightlossjourney
Friyay Vibes 💋👋🏻
Whatever you are doing this festive weekend make sure it involves making you smile, bettering your life and making you feel good... with the people that you make you smile ☺️💜 remember: laughter is always the best medicine ✌🏼💕
Happy Friday 💜
#friyay #vibes #mood #laughter #beyoutiful #varley #gymlife #fitness #5amclub
Coming in January!!! ⏰
SHE-WOLF • Group Fitness Classes and 1-1 Personal Training for women 🏋️♀️ Watch this space! 🐺
Love a bit of push and pull!
Remember...if you want to overcome the boredom and get results and get gains
Never do the same session
Never do strength in the morning as your cortisol levels are lowest between 4-6pm
Never train if you cant gain- so take a day off!
Never listen to that monkey brain telling you you cant do it!
Never give up even if its a shit day!
#jamielloydfitness #londonpersonaltrainer #personaltrainerlondon #fitnessfriday
😋🍜Tasty & quick Spinach and Bean Coconut Masala from @thehappypear
👌🏽 It takes 15 mins to make, costs about 6 euro and feeds 3-4 people. It makes a great healthy start to the week - full recipe below! Tag anyone in need of a healthy and yummy meal 😄
3 chopped scallions
1 red pepper/ if don’t like pepper us courgette
1.5 tablespoon oil
1 x 400g tin of chickpeas
1 x 400g of mixed beans
1 x 400ml tin of full fat coconut milk
100g baby spinach
juice of ½ a lime
1 tablespoon cumin seeds
1 tablespoon coriander seeds
2 cloves of garlic
a thumb-size piece of ginger
½ a red chili
a bunch of fresh coriander (50g)
1 heaped teaspoon garam masala
½ teaspoon smoked paprika
1.5 teaspoon salt
½ teaspoon black pepper
1 tablespoon tomato puree
1 x 400g tin of chopped tomatoes
To serve with:
2 tablespoons soy yoghurt
In a dry frying pan, put in the cumin and coriander seeds and fry for 3-5 minutes on high heat until the cumin seeds start to pop, stir regularly. Peel the garlic and ginger.
To make your paste, blend together the garlic, ginger, chilli, the stalks from the fresh coriander, garam masala, smoked paprika, salt, tomato puree, toasted cumin and coriander seeds as well as the tin of chopped tomatoes in a blender until smooth.
Chop the scallions into small slices, cut the pepper/ courgette into small bite-sized pieces and fry on high heat until it starts to brown, 3-5 mins. Drain and rinse the chickpeas and beans. Add the beans & chickpeas, coconut milk and paste and bring to the boil, reduce heat and leave simmer for 5 mins. Add the spinach, lime juice.
Garnish with cashew nuts and chilli flakes and enjoy! 🤗👌🏽😋🍃
#vegan #plantbased #healthyfood #healthyrecipes #foodporn #foodshare
Admittedly one of my more annoying traits is a love of a good quote! But certainly not sorry for sharing this as it seems many truly successful people want(ed) to add value to the lives of others, the success came as a byproduct....
How many of your old clients are you just taking through the motions?
Do they deserve that as a paying customer?
Look at how much detail you go into with a new client, just because they have goals, they’re eager and excited.
If you stepped up your game with your old clients, gave them some more attention, set some new goals, the chances are they’d find a new gear.
You don’t know if you don’t try.
Just because they’ve been with you a while, doesn’t mean they deserve a lower level of service.
Always deliver the same level of coaching, effort and attention to both new and old clients.
In many cases it’s you who’s slacking off, you’ve got complacent.
Go back over all of your older clients, bring a new level of energy and professionalism to their coaching the next time you see them.
In many cases you’ll be amazed how much more you can get out of them.
#londonpersonaltrainer #personaltrainerlondon #personaltrainer #businessmastery #nycpersonaltrainer #trainer #fitpro #coach #fitness #standards #passion #m10
A • T A B L E • 4 • O N E #PMacPack
True story. When I was growing up my mum would boil meat, then let it rest, then deep fry the same meat, then let it rest again. In my head I would think “Mum the meat is already dead how can it rest”. I couldn’t say that out loud because it would be classed as talking back and the belt would come out 😩. Then at school the Caribbean kids would say ‘look at you Africans with your tough meat’ 🤦🏾♂😩 You couldn't get mad at them because it was true.
Now you know why our jaws are so strong.
Medium Steak with Boiled & Roasted Sweet Potatoes & Green Beans.
LOWER AB PLAN:
6weekabplan or in my bio!
Let’s talk about “toning up” (whatever that even means). When I meet a new client and they tell me they want to “ tone up” I understand their objectives by the use of that saying.
However, due to immoral or ill informed marketing, all too often their believes around the process of what people’s perception of toning up is tends to lead them to believe it can be achieved with half hearted effort using various resistance or rehab balance objects. This is so off the mark and an incredible waste of their gym time.
Toning isn’t a thing. For those who think it is, it’s actually just building muscle (hypertrophy training). It can be done with low rep sets and heavy weights, moderate weight and rep sets, or higher rep sets and not such heavy weights.
If you opt for the latter and don’t train hard enough to recruit enough muscle fibres then you are basically doing cardio weights (like the large percentage of people who go to pump, HITT, body conditioning or whatever).
This is not that different to traditional cardio and therefore is a poor route to creating the myth of a toned body. That may sound harsh but ultimately it is a huge waste of your precious training time.
Getting the correct balance of volume (work done) vs intensity (weight used) is key to success of creating the body you desire and its why progressively moving forward with tolerance to both volume and intensity on a training program is the key to success of creating a beautiful body.
Beyond the aesthetics benefits you achieve from lifting weights you also improve strength to support your articular structures (preventing injuries), boost many of your hormones that have a positive effect on your mind and body.
Don’t rob yourself of all the potential benefits by only using the pink dumbbells, or squatting on the TRX or the bosu. “Tone up” by getting stronger, it’s the only way it works. .
#toning #toneup #toningup #notathing #hypertrophy #aesthetics #hormones #bodyconditioning #pump #yoga #pilates #hitt #bodybuilding #strong #strength #trainingtip #fitover40 #weightlifting #ladiesthatlift #strongnotskinny #personaltrainerlondon #nottinghill #bodyworkswest
Woke up this morning ready to start my day with some meetings, ending up my day as usual training my clients ❤️
Many people think that if you’re a personal trainer all you do throughout the day is working out yourself, that’s why you’re in shape whereas they are stocked in the offices , not having time for gym. -
I’m going to surprise you, but many days a week it is extremely hard for me to incorporate my own training into the routine, that’s why I end up waking up at 5 am most of the week 🤦🏼♀️💁🏼♀️
All I want to say today is STOP 🛑 seeking for excuses and get your workout done -
With love 💝 Justina
I’ve never thought that my life can change of 180 degrees within just a week.
In one week I managed to move the house, get rid of toxic people, as well as get something that nowadays almost each individual person is looking for. -
Invest in yourself as that can give you what you probably need the most - independence. -
With love 💝 J
I found this out the long way. I had a really weak ab/core area for so many years, anyone else? .
I believe (and found) most ab/core exercises are pretty useless and there is little or no progression.
Thinking about it, it doesn’t make much sense - - - You wouldn’t train any other body part like that so why abs. Many times it’s just a random bunch of exercises put together. 🙃
For my training geeks out there (or anyone looking to build a strong, solid “core”
I’ve never had such a strong core as I do now.... with no strange exercises..
The best exercises I have found for abs are... gymnastics 🤸♀️ by FAR.
Since I’ve personally done this I’ve found ✔️ no stiff or sore lower back problems
✔️ increase in powerlifting and weight lifting with ease and no back pain (deadlift, squats etc)
✔️ visibly see abs, obliques and lower back muscle development ✔️ feel super strong and solid .
I get my clients on a gymnastic style ab/core strengthening routine from the start
You will be surprised at how tough simple exercises are but the
Is totally worth it, if you would like to see what I do let me know below or message me here 💋
Dan teaching a NUK SOO combo move to @sukiwaterhouse
last night in Kensington, London.
‘Positivity, confidence, and persistence are key in life, so never give up on yourself’. Khalid
Photo shoot package – ‘Portfolio For Creative Entrepreneurs’ with Rando.
Rando got a photo shoot as a Birthday present, which was a big surprise for him, however he did need new photos for his website so we made a plan, ordered good weather (because this is what you have to do in London 😊 ), picked amazing location, took intention for the shoot and had a really good time, even seen deers running around. This was Rando’s first professional photo shoot (as well as seeing deers – bonus 😊 ) and he did amazing job, natural at this.
Good work out in Richmond park and some portraits taken to show his bring and positive personality.
All the best with your business.
If you want to see more photos from ‘Portfolio for creative entrepreneurs’ package, please visit
I am here to help you in branding your business.😊️📷
#outdoorphotographer #outdoorphotoshoot #ukphotographer #portraitphotographers #portraitphoto #professionalphotographer #holisticpractitioner #mindfulnesspractice #creativentrepreneur #brandingphotography #brandingphotographer #personalbrandingphotoshoot #outdoorexercise #fitnessphotoshoot #fitnessphotos #personaltrainerlondon #athletephotography #richmondpark #richmondparkphotography
Don’t miss it, our Christmas party is on Monday 17th of December at The Gym Lewisham.
We will have a DJ for a Christmassy workout 🎄🤶🎅
When it comes to making progress, knowledge is only one part of the equation.
A lot of personal trainers fail to move forward, because of low self confidence, and consistently second guessing every decision they make.
Imagine what your PT business would be like, if you had all of the answers to the questions that are constantly run through your mind.
If you were able to solve all of the client case studies that you’re struggling with right now.
If you had everyone in your gym wanting to work with you?
The M10 Mentorship combines knowledge and application.
Across the 6 month programme we not only teach you what you need to know, we show you.
We get you on the gym floor and we help you to become the level of trainer that you know you’re capable of.
On top of that, you will spend the 6 month journey with a group of like minded trainers who all want to excel. You will inspire each other to achieve success.
If you want 2019 to be the year that you really progress your PT career, join us at the next Mentorship which starts on January the 26th. Click the link in my bio for the full details and all the information about how to apply.
#londonpersonaltrainer #personaltrainerlondon #fitness #personaltrainer #gymlife #mentorship #fitpro #trainer #coach #fitfamuk