If you want to be at your best Then a quality training program needs to be part of your weekly routine

2 methods I wished I did early in my coaching career to help with weight loss/fat loss that I use now. 1. Put my clients on their favourite weight loss method 2. Used a very aggressive deficit to get quick results

Your body will solve its own problems you just need to give it what it needs

Focus on the small things It’s in them that your success and strength lies

Be faithful in the small things for it’s in them that your strength lies Fresh week ready

What gives you the most confidence? Is it being strong - fit - fast - jacked? It will be different to everyone Thats the beauty of planning your training you can have different focuses throughout the year. Whatever gives you confidence include more in your training 👊💪

Can’t wait for this week Big training week Challenging because of Easter holidays but nothing we can’t work round.. 👊👊

Don’t be satisfied with being good enough Good enough is a great song by Dodgy (bit of britpop for you) but other than that its a wank term Aim to be more The 🐐s are never happy with good enough

If you are looking to build muscle focus on these ⬇️ Overall protein amount throughout the day When you eat your food and how often - frequency Your overall calories need to be correct Use creatine The timing of when you eat after sessions The quality (animal v plant)

Give yourself 4 hrs a week That’s 3.5% of the total hours you have awake (assuming you sleep 8hrs per night) That’s it 4 hrs a week to get that strut on

3 ways to get jacked 1. Train hard 2. Eat a lot of protein 3. Walk more Summer is coming….

Things to not fuck around with and keep constant. Protein intake Sleep Biceps on a Friday 💪 That’s it

We are more than just a rep counter We are more than just weight loss We will help you live a better life

Review your week Not to see where you could have done better But so you can see where you done right Gain confidence from that

You haven’t failed if you have had a “bad” weekend Don’t care what you have done this weekend Eat well today - drink water - train - sleep

How many times have you heard I’m back on the wagon If you are on the wagon there is a problem

Every day you are looking to improve Does that mean you will ? No Some days will be shit But look past them and keep going Have faith in yourself and bounce back to build even better. A good coach can help here Shock I’m going to say that but it’s also very true !!

The journey is important but so too is the company you keep on the journey The wrong company can make or break your journey And spoil the end destination when you get there

Don’t try to catch 2 rabbits at a time Chances are they will both go a different direction and you will end up with nowt for your tea Focus on the one Catch it Have a nice tea 👌

Becoming an athlete is not complicated It’s not for the special few It’s not for the gifted It’s just for hard workers Consistent hard work trumps everything The confidence you get is unbeatable