Are your currently dieting for fat loss? How many of these can you confidently tick off ✅ Comment below 👇 #strongestversion #fatloss #add #beforeyou #subtract
The 2 out of 4 rule (a simplified approach to eating out)… #strongestversion #eatingout #stressfree #dietstrategies
Navigating social eating/drinking events 🥳🍔🍹 #strongestversion #eatingout #stayingontrack
Reality check 👀 #strongestversion #eatbigtogetfat #leangains #theone #slowandsteady #musclegain
First OCR for these guys! #ocr #firsttimer #strongestversion
Ask yourself ⤵️ 1. What’s the anti-vision (where do you not want to end up 10-20 years from now) 2. What’s is the vision (where do you want to end up) 3. What’s the very first step you can work on I honestly believe that If I can do it, anyone can!… #strongestversion #lifestylebydesign #createyourownvision #ideal #health #fitness #lifestyle
No comment. Pic says enough :) #strongestversion #personaltrainer #pushyourself Join us @ maximus-bodyworks.be
When you work with a client for 3-4 months to prepare them for a single day event. I can’t explain the feeling you get as a coach to watch them perform on that one day and come out of the other side victorious. 🏆 I’m not talking about the event itself or how they perform on that one single day though. 👀 It’s about seeing the entire journey they went through, knowing how much they had initially to work on fitness and strength wise, how much confidence they lacked and anxiety/fear over the event itself. And watching them juggle a million and one things at a time to fit in training. Every single week you watch them break down those individual weaknesses/doubts one piece at a time. You watch them struggle and break, then watch them grow 🌱 1.19 is a hell of a time for your first HYROX event Jess 🤩 But I’m more impressed with everything you achieved in the run up to this event 👇 Expanding and growing your own business (10-12 hour days) whilst doing shit that pushes you well and truly out of your comfort zone Being a mum and wife (helping hold down the fort) Overcoming some pain in the arse injuries that made us doubt whether we’d even be able to compete today And as if you didn’t have enough to keep you awake at night, jumping out of a plane for charity 2 weeks ago 😂 Absolutely buzzing for you Jess, very proud coach ✊🔥 You inspire me so much! Well done 👏 👏👏 Now ffs can we just have a peaceful month or two to recharge 🫣 #strongestversion #supermum #hyroxlondon
10 Day Challenge - Win the morning, win the day 🏆 Inside my client community I often run 30-day, 10-day and 7-day challenges that act as little side missions for any of my clients that want to take part. These are optional and run alongside their individual plans, but nearly always amplify their results 🔥 This weeks challenge that may sounds simple and perhaps easy, but don’t underestimate how powerful this habit stacks can be when done first thing in the morning for back-to-back days ☄️ If you want to follow along on your own then here’s the challenge. The mission is to make sure we start our day off on the front foot and invest in our own health and wellbeing before serving others. A winning formula within the first few hours of the day = Hydration > Movement > Nourishment > Focus 🫡 - Each morning the goal is to tick off all 7 from the checklist below 👇 ☑️ Drink 1 Large glass of water upon waking ☑️ 3,000 Steps within 2 hours of waking ☑️ 40g of Protein with your first meal of the day ☑️ Eat 1 piece of fruit ☑️ Take your supplements ☑️ Avoid social media + TV for the first hour ☑️ Write down 3 things you’re grateful for or excited for that day You may or may not be doing some of these things already, but the goal is to anchor down consistency doing all of them Before anyone asks, there’s nothing inherently special about the numbers here, for example: eating 40g of protein for breakfast, 3,000 steps within the first 2 hours… (these are not fat burning hacks) They’re just targets to ensure you pay attention to your hydration, eat something high protein/nutrient dense for your first meal, get moving early and front load your steps. Avoid negative inputs and start the day with some positive lenses on 🕶️ - And yes, even when we get all these things right, the day can still be challenging or test us But we stand a much greater chance of finishing our day on top, if we start on the front foot and own the simple things we can control 💪 - We start today! Who thinks they can hit 10/10 days without missing a single tick? Comment below if you’re in 🙌 #strongestversion #winthemorning #wintheday #clientchallenge #habitstack
The Recipe: 👨🏻🍳 1. Set a goal that goes a layer or two deeper (beyond the visual) and routinely come back to ‘why’ you’re doing this 2. Plan, track and document your journey (if you aren’t approaching this like it’s going to change your life, then chances are it won’t) 3. Focus on direction of change, not rate of change (you’ll get there when you stop looking for short-cuts) 4. Build a lifestyle you love, not one you have to endure (this is probably the most important IMO) 5. Embrace ‘imperfect-action’ and show up daily (momentum is everything) 6. Become the watcher of your thoughts, actions and own B.S (then game plan for how to become better each week) 7. Frequently ask yourself, am I in my own lane and focused on my own mission (is this helping me, distracting me or undermining my own values/beliefs) 8. Take time out to look after your emotional elephant (have fun, eat tasty foods, catch up on sleep, party, etc) Remember, it’s not all about what the rider wants 9. Remember the name of the game is becoming your own strongest version, not anyone else’s (again, stay in your lane) 10. Hire a coach to raise your standards, hold you accountable and stop you from doing dumb shit 11. Start ASAP, this shit takes time!! Not sure if I missed any 👀 #strongestversion #transformationtuesday #progress
One thing people neglect and massively underestimate - the power of routine 🔁☄️ #strongestversion #dailyroutine #circdianrhythm #betterenergy #hungermanagement #focus
Today I created a full training plan from scratch for a guy at my gym, I knocked up a google sheet to track it all on and recorded a 5-10 minute walkthrough video explaining in detail how to progress from week to week, over the next 12 weeks 🔥 But here’s the crazy part (or not so crazy if you understand why), I did this all for free… 💸 Yes that’s right, I didn’t charge the guy a penny 👀 But why would I take the time to do all off this for free (especially when I currently have a ton of clients and workload on my plate) 🙃 1. Firstly, because I love what I do (I got more out of helping that person for free than I would the small amount of money I could have charged) 2. I could relate to this guy a ton, being an absolute beginner in the gym, feeling lost and like there’s just too much conflicting information out there to figure out the right path to go down 3. Perhaps the biggest reason is because I’m a coach and people hire me for actual coaching. Sending out a training plan and instructions to follow is not coaching! Nor is it how I help any of my clients get results There’s 100s of 1000s of free programs on the internet (and some good ones might I add) 👀 But most people aren’t missing a plan, they’re missing: 1. Certainty/belief in what they’re doing 2. Education, so they understand what/why they’re doing it and eventually how to make decisions on their own 3. Accountability, so they follow through and stick to it religiously 4. Autonomy and Individualisation, so they understand how to modify and tailor their plan to suite their own mission and guide their own ship 5. Self-awareness, so they can identify patterns of behaviour/habits and what directions those habits are leading them in 6. Support, somebody their when the going gets tough, to lean on and ask for help Honesty I could go on, there’s so much more, but you get the picture 👇 Programming is not coaching!… And whilst there’s nothing more I like than writing a kick arse program, this is not where the real value lies 💰 I am however looking forward to seeing how this guy progresses over the next few months now we’ve ticked off certainty in his approach 💪 #strongestversion
If you’re not a ‘bodybuilder’, then chances are you want to look good and maintain close to your best physique year round (not just for 1-2 months of the year) 👀 Just like our pursuit for ‘maximal’ and ‘optimal’ training in the gym (that often costs us more time/energy than its worth), we often apply the same mindset to our diet and copy exactly what bodybuilders are doing. 🫣 And whilst there’s definitely some benefits to approaching your diet in a phasic fashion. What we have to remember is that cycling back/forth between extreme ends of the scale comes with some inherent problems > ‼️ 1. First of all it makes it hard to have a normal relationship with food. 2. There’s no time spent practicing the skill of weight ‘maintenance’. 3. Time spent in a moderate-high surplus is going to lead to fat gain (which isn’t the end of the world, but a lot of the time is unnecessary) 4. Spending 12-16 weeks every year chasing fat loss is mentally taxing (and again, unnecessary) A recent study by Eric Helms & co, looking at the effects of a small vs. a large energy surplus on muscle gain, found that it didn’t really matter that much. 🤓 The maintenance calorie intake group made similar gains to a moderate and high calorie group. 💪 And whilst this is just one study, we have other research showing you can infact build muscle in a small deficit (if the circumstances/conditions are right). Now do I recommend setting up your diet in a deficit if your primary goal is muscle gain? No! And if you’re trying to get the MOST muscle gain possible and you aren’t worried about gaining body fat in the process, then cycling between surplus and cut phases may be best. Although many bodybuilders still mess this up. But if you are looking to gain a GOOD rate of muscle and not stray too far away from your ‘ideal’ level of body fat (which I actually think is most people reading this), then staying somewhere around maintenance or a slight surplus (5% above baseline) is probably the best way to go. 🫡 #strongestversion #cutting #bulking #bodycomposition #gaintaining
Thuisbegeleiding bij @winterbertde Join us @ maximus-bodyworks.be #homegym #personaltrainer #strongestversion
Life-balance is something that occurs on a macro, not a micro level #strongestversion #lifebalance #progress #phasicapproach #yearlyplanning
Weekly reflection 👀 Action packed week and it has absolutely flown by… - Diet & training has been on point (week 1 of a tidy up phase) and effortlessly found my groove 🫡 - Scales have flown down out the gates (as expected), hoping to keep momentum throughout May📉 - Had some amazing feedback and results from clients this week (never stop loving my job and I feel super grateful to have the best group of clients) 🙏🏻 - Launched a new program and pretty much sold out within a week (I have just 1 slot left if anyone is still interested in jumping on board) 🚀 - Watched City vs Real Madrid at the Etihad (not the result I was hoping for, but was an awesome experience and that’s football) ⚽️ - Booked a family holiday 🤩 (cannot wait!) - Spent the majority of the weekend working, new client set-ups and launching the summer project, but also found time to switch off and go on some long walks with Nala 🐾 - Finished off with a banging pub lunch and time with family 🫶 Hope you guys have had an awesome week too 👊👊👊 #strongestversion #weeklyreflection #countdowntosummer
There’s no such thing as a life that’s better than yours, other than a life you’re constantly working on 🫶 #strongestversion #lifestyle #courage #commitment #action #loveyourz
Johan working those abs #abexercises #consistencyiskey #strongestversion Join us too @ maximus-bodyworks.be
Floris at it again! #consistencyiskey #strongestversion #planking Join us too @ maximus-bodyworks.be
Starting the week off strong! #pushyourself #strongestversion #squats
A roadmap to success 👀 Who’s joining us?… #strongestversion #thesummerproject #summercountdown
Wedding preparations #strongestversion #pushyourself
Your fate may be in my hands, however you’re the only who can truly decide how that fate shapes your destiny. Remember what I’ve told you. Think hard… #aknoledgement #forgiveyourself #strongestversion #of #oneself #dejavu
#strongestversion #thesummerproject #summer2024 #lfg💪
#strongestversion #thesummerproject #summer2024 #lfg💪
Why I’m a huge fan of daily training 🫶 #strongestversion #littleandoften #dailyhabits
More info to follow… #thesummerproject #strongestversion #doingitright
It sucks and people don’t wanna hear it, but if you’ve let your body fat creep up way higher than you like, then it’s gonna take a considerable amount of time to get lean again 🙃 But here’s the thing, once you are where you wanna be, if you invest a little year round and don’t mass gain like an idiot, then every year when holiday season comes around, leaning down again becomes a piece of cake 🍰 I quite often have clients who need 16 weeks + the first time they cut, then just 8 weeks the next time around and as little as 4 weeks the time after that 🙌 And this is why I’m so big on ‘gaintaining’ vs ‘bulking’ and focusing on lifestyle and habits vs. ‘dieting’ The mission is always how do I get results I can sustain and how do I focus on building a process that has me looking/feeling my best year round (not just for a month or two) 💪 If this is what you’re looking to achieve and you’re sick of ‘yo-yo’ing back and forth, then drop me a message 👊 #strongestversion
Start with the holes in your bucket 🪣 Everything else will fall into place 🫡 #strongestversion #fixyourbucket #trainingeconomy
#strongestversion #santamonica #lordsofdogtown #dogtowncoffee #dogtowncoffeeshop #california
The strongest version of you in family and business is rooted in the strongest version of you in health 🌱 If you want to excel in all 3 of those and need a mentor to keep you focused and driven along the way drop me a DM 🤝 #strongestversion #health #truewealth
Coaching isn’t giving someone a training plan or set of macros It isn’t dictating to them what they need to do or how they need to do it Its giving people the tools, knowledge, confidence and support to guide their ship by themselves And that takes time and a lot of work (on both sides) But when you hit it off and stuff begins to click, boy is it worth it 😆😮💨 “Honestly, I can’t thank you enough, working with you has totally changed my life and I feel like we’re only just getting started” - Dan Matthews If you want your own story just like Dans, then drop me a message and let’s discuss how we can make it happen 🤝 #strongestversion #danstransformation #transformationtuesday #howwedo
In my experience, gaining clarity on these 5 questions changes everything! ⭐️ #strongestversion #direction #identity #values #beliefs #mission
In yesterdays post I gave an example daily training split, ideal if you want to train 45-50 minutes, 5-6 days a week But as I also mentioned in the post, it can easily be adapted to a 4 day split by removing the accessory days The problem is, if your’e an intermediate-advanced level trainee and just don’t have the time/desire to train more than 3-4 days a week, it can be hard to fit everything in you need, in order to continue to grow 🙃 This ^ is the very reason why most intermediate-advanced trainees typically train 5 or more days a week and inevitably end up doing 60-90 min + long sessions at a time. The weekly training volume they require to grow increases and all that work has to fit somewhere. However, research is clear. Actually ‘maintaining’ our current muscle mass takes much, much less work, with some studies indicating that doing as little as 1/9th of your normal weekly training volume is enough to keep what we already have 💡 With this in mind, rather than chasing 14-20 sets a week on every single body part (which is never gonna fit into a 3-4 day split), it makes sense to cycle in and out of body part specialisation phases. For example, you might put your chest and arms as the focus for the next 6-12 weeks, whilst putting every other body part at or around ‘maintenance’ volume throughout. Once complete, you might focus on bringing up your back or legs, etc, while putting your chest arms and everything else at ‘maintenance’. 🧠 This allows you to: 1. Hit your focus muscle groups more often with much higher volumes than you typically do 2. Train all of your other parts with much less work (Id personally cut your volume by around 2/3rds) and maintain size 3. Keep your sessions relatively short and sweet + train less days a week You’ll be surprised what you can fit into 3-4x 1 hour sessions a week when you prioritise 1-2 body parts and put everything else on the back burner. The added benefit of specialisation phases is that it’s far less fatiguing/taxing than trying to get everything to grow all at once. And their may be some benefits to re-sensitising muscle groups with much lower training volumes over time 😉
This can also easily be modified into a 4 day a week split (ditching the accessory days and adding some zone 2 cardio to the front/back end of your lifting sessions) If you don’t enjoy cardio then you can ditch it completely and aim to get in more steps If you don’t like training full body, then run a legs, push, pull or upper/lower, etc The key is figuring out what you can fit into your week and what you enjoy doing the most! This is just one example of what we’ve found success with Once you have the template down, the rest is in the showing up and doing it - Looking for your own ideal program set-up, or some accountability sticking to it? Drop me a message with the word ‘coaching’ 👊 #strongestversion #programdesign #look #feel #perform
The LFP Training System 💪🏻🧠🏆⚙️ #strongestversion #look #feel #perform #minimumeffectivedose #dailytraining #consistency #time #accountability
Stop chasing stand alone diet/training plans. Focus on the entire system ⚙️🔥 #strongestversion #nutrition #training #lifestyle #buildasystem
January/February are notorious for people starting new health kicks and chasing fat loss 🚀 But whilst it pains me to say it, by the end of February/early March it seems like most of those people have ran into major hurdles or completely fallen off track 🫣 And despite their best intentions or whatever new approach they tried, they seemingly find themself right back to where they started. ↩️ Out of shape, inconsistent, unmotivated and lacking a sustainable system they can reliably repeat to get results 😐 - It’s also especially hard if like me you’re a one person business owner / self-employed and have a number of other responsibilities that demand your attention Its super easy to push your YOURSELF and your HEALTH to the bottom of the priority list… ⤵️ We repeatedly tell ourself - “I’ll start again when everything settles down” But the reality is, life as an adult never does! 🙃 And the longer you wait, the longer you neglect how you look, how you feel and how you perform, Which inevitably ripples into all areas of your life. 🌊 - It’s frustrating and sometimes feels impossible on your own 👀 Then comes the reminder, summer is just around the corner and you still haven’t made a meaningful impact on how you look/feel Often accompanied by low energy, low mood and low self-esteem 😞 If this is you, then stay tuned! Something that’ll put your health and physique back on top, just in time for summer is about to drop 🫡 #strongestversion #summer2024 #look #feel #perform
Why I do what I do… A thread 🧵🪡 #strongestversion #healthisthefoundation #simplicity #consistency #support #education #direction #accountability
Bodybuilding is undoubtedly one of the most powerful forms of training you can do Just don’t get caught up copying exact diet and training approaches of those who compete 👀 #strongestversion
On the week I turn 40, I thought it relevant to talk about ageing (or rather anti-aging) 😬 And whilst I may not look too far off my age to some of you, throughout my 30’s I’ve regularly been asked for ID when buying alcohol 😂 *huge compliment But perhaps more importantly, I definitely still feel like a 30 year old or younger. My strength, and fitness are all still improving and my health and physique reflects that. 📈 This is proof that your chronological age (associated with the year you was born) is not necessarily attached to your biological age (how old you are according to your health markers) 👨🏻⚕️🩺 Interestingly, a recent study looking at over 1000 people over a 45 year span found this to also be true, amongst some over crazy findings 👀 One of which that the age of your face reflects your biological age (how healthy you are relative to your chronological age) The group of participants were tested at age 26, 32, 38, and 45 years. In the study they found that participants who looked older was also biologically older and had decreased cognitive function, decreased motor skills and had increased risk of cardiovascular disease, kidney disease and at greater risk of being obese The study concluded - “At age 45 in 2019, participants with faster Pace of Aging had more cognitive difficulties, signs of advanced brain aging, diminished sensory-motor functions, older appearance, and more pessimistic perceptions of aging. People who are aging more rapidly than same-age peers in midlife may prematurely need supports to sustain independence that are usually reserved for older adults.“ They also added - “Chronological age does not adequately identify need for such supports”. In other words - it’s not ‘how old’ you are that matters, but rather how ‘healthy’ you are at a given age that plays the biggest role. 🧠 In essence, if were ageing faster, we’re gonna run into poor health sooner 🫣 And whilst genetics and life events certainly play a role, whats going to play the biggest role in how fast you age (and look) is your diet, exercise and lifestyle. You’re in charge of all those things… Don’t leave it too late! ⌛️ #strongestversion #antiageing
Health is the only true wealth ⛑️ But don’t wait until it’s too late! #strongestversion #health #foundation #longevity #letsgo
What hurts today makes you stronger tomorrow>> . . . . . #bodybuildingmotivation #strongestversion #pushyourself #gymmotivation #gym #instagood #instagram #asthetics #zyzzmotivation #zyzzlegacy #fuark
Now before anyone starts, I do not advocate everyone does macro/calorie cycling ✋ I do not recommend everyone should implement PSMF days or strive for 1200 calorie days ✋ And I do not ask my clients to do anything I know will make their diet/life needlessly more difficult ✋ Some people do much better simply aiming for straight macros/calories right across the week 👍 Some people do better with an even distribution of calories and carbs/fats right across the day 👍 And some people do better eating a big breakfast without it impacting their work or focus 👍 This is simply a reflection of what I personally find works well for me 👀 It allows me to: 1. Get more work done and focus better during certain windows across the day 2. Create a big deficit on days I naturally find it easy to 3. Still find room to enjoy occasions/meals out 4. Find balance across the week and still hit my weekly targets However and here’s the key take home 🧠 I wouldn’t have landed on this conclusion or weekly set-up had I not been open minded and experimented with new approaches Everyone is different The key is taking note of what actually works well for you and building a framework/diet you enjoy and can stick to long term #strongestversion #caloriecycling #fatloss #fasting
All fasts aren’t created equal ⏳👀 #strongestversion #fatloss #fasting
We spend our life living for the weekend (to have fun), saving for a holiday (so we can escape) and waiting for retirement (to finally be happy) 🙃 But here’s the problem: 1. These events are so few and far between (the majority of our life is spent on hold/unhappy waiting for them) ⏳ 2. Our focus is always in the future (we forget what’s amazing today) 🤔 3. Saving for the event often forces us to spend more time in a place were unhappy (working for money to spend, so we can relax/not work, etc) 🫤 4. The huge contrast in highs to lows often makes the lows seem even lower (1 week in the Maldives, 51 weeks behind a desk 9 hours a day) 😐🔫 F🦆CK THAT!!! I don’t want a great weekend if my Monday-Friday suck every week ❌ I don’t want an amazing holiday if saving for it makes me miserable and my life sucks again when Im back ❌ I don’t want to wait till retirement before Im happy ❌ 🤔 In fact, dare I say it - right now, I actually don’t want to retire (controversial), but why would I want to stop doing the very thing that gets me out of bed each morning, keeps me moving, gives me purpose and fulfilment? Yes, there’s nothing wrong with working your arse off and saving for nice things. Wether that be going out at weekends, going on holidays or having things/security in the future. Hard work and delayed gratification definitely pays off! 👩🏻🌾💰 But the point is - were here just once I don’t know about you, but I wanna live for the now, love my week days as much as my weekends, enjoy life in between my holidays and live my life before I retire And what excites me more than weekends, holidays and retirement is working on creating a life I don’t want/need to escape from whilst Im still here That to me is goals!! 🎯 Wether it’s your job, where you live, your diet, your relationships, your health, etc If it’s not serving you, invest your time, energy and focus on long term changes, not short-term escapes. Let’s go!!! 👊 #strongestversion #sunndaymotivation #makeithappen #time #energy #focus #lifetsyle
So I need to caveat this post by saying I am still a fan of phasic dieting, but not in the traditional sense that most bodybuilders apply. I don’t believe that doing aggressive/long cut phases followed by long/high cal bulk phases is suited for most people. Why? Because to be quite frank, you are NOT a competitive bodybuilder And whilst there may be some benefits to cycling between cut/bulk phases, most people control neither well, and either end up getting way too fat bulking, or lose muscle mass while cutting. Most of the people I work with want to look/feel good year round, not just for 1-2 months out of a year They want to learn how to control their weight and maintain a level of leanness year round (whilst still having a social life and a balanced eating approach) Cycling back and forth between either end of an extreme doesn’t achieve this They need more middle ground For us, phasic dieting looks more like a focused fat loss to begin with (whilst we ditch the excess fat) Then once we’re lean enough, the goal is to establish a place that’s both productive for muscle growth and staying lean (this is either at or slightly above maintenance) We may return to fat loss periodically if necessary, but it’s half the effort/duration as first time around But back to the original point, re-comp (simultaneous fat loss and muscle gain) is not only realistic, but should be expected if your training and lifestyle is inline. Once you’ve dropped the initial fat, the goal should be to stabilise and learn how to live your best life, without training/diet consuming your whole life ✌️ #strongestversion #recomp #fatloss
Regardless of what the focus is or what level you’re at, the minute you stop taking note of your habits, behaviours and performance, you lose both awareness and accountability. You don’t have to track everything meticulously year round, but you do have to have reliable systems to ensure you’re doing the minimum needed to make progress. Anytime we stop paying attention, we run the risk of letting our standards slip #strongestversion #tracking #thekeypillars
How to grow the quads 🦵🌳 It’s not about any one particular exercise… It’s about ticking the key principles over and over again ☑️ #strongestversion #legday
Another day 👀 Another Pete Griffin carousel 😆 When you stop focusing solely on scale weight I promise I’ll stop 🫡 #redefiningfatloss🔥 #strongestversion
The 4 Levers 🎚️🎚️🎚️🎚️ #Redefiningfatloss🔥 #strongestversion
Continuing the thread… 🧵 #redefiningfatloss🔥 Imagine being disheartened to find out you’d not lost, but gained 6kg Only to look in the mirror and realise you’ve cracked the code 😮💨👌 It’s not a number, it’s how you look, feel and perform 🫡 #strongestversion
Redefining fat loss 🔥 (part 3) #strongestversion #fatloss
Redefining fat loss 🔥 (Part 2) #strongestversion #fatloss
Redefining fat loss 🔥 (Part 1) #strongestversion #fatloss
Your next 10-30 years will dictate how you spend the next 10-30 years… #YOLO There’s no better time to start investing than now ✌️ #strongestversion #dailyinvestment
Victory is the only option 🏆💪🚀 Fallow for more @cvltanime #BetterMyselfDaily #StriveForStrength #NoEasyWins #StrongestVersion #EarnedVictory #ChallengeTheBest #SelfImprovementFight #TrueStrength #RiseAboveEasy #FaceTheStrongest #GrowWithEachBattle #HardEarnedTriumph #PeakPotential #NoShortcutsToWin #StrengthThroughStruggle #Goku #anime #meme #japan #artwork #sketch #bhfyp #manga #kawaii #animeart
#strongestversion #lifestyle #health #look #feel #perform
How you think about the process is everything 🧠⬆️⬆️⬆️ #strongestversion #mindsetiseverything #dothebasics #stayconsistent #minimalism #imperfectaction
So here’s the paradox 🙃 “More structure = more freedom” Every single day I get to eat whatever I want (for my evening dinner), because I eat pretty much the same everyday (for my breakfast, lunch and snacks) 🔁 As an example, here’s 4-days worth or snack supplies to stop me rooting in the cupboards and eating all of the kids Xmas treats 👀 Ive been having 1 protein yoghurt, 1 protein bar and 1 protein drink spread across the day. Then if I have scrambled eggs (+ additional egg whites) on a bagel around lunch, I’m up to 110g of protein and just over 1000 calories (1200 if you add in my fruit) 🥝🍎 That leaves a ton of calories left to play with at tea time and not much difficulty hitting my protein with either a chicken breast or serving of meat 🙌 And guess what, most nights I don’t even have to track my tea… 🤫 Why? Because 🔽 1. I’ve kept my calories in check for every other meal leading up to it, which leaves me a big range to fall within and still maintain energy balance ⚖️ 2. Becasue just like my other meals earlier in the day, a lot of my evening meals are routine choices and well balanced/structured 🔁 3.Just becasue I have the freedom to eat whatever I want and not track it, doesn’t mean I have to go wild 🤠 Some nights I really indulge, pizza or fajitas and follow up with a dessert or chocolate bar (inline with my values - a diet should be inclusive and enjoyable) 🍕 🍪🥤 Other nights I eat more nutrient dense ‘healthier’ food choices (also inline with my values - I look after my health and give a shit how I look/feel) 🥩🥔🥦 But you absolutely don’t have to be all or nothing 🧠 Likewise, you don’t have to be a meal plan or flexible dieter. Somewhere in there there’s a middle ground Best of both worlds 🌎🌎 #strongestversion #eatingstructure #flexibledieting #hybridapproach #healthyeating #foodsatisfaction #howtostayontrqck #butstillhavefreedom
Adam came to me looking for an 8-12 week body transformation (tired and frustrated with losing weight and regaining it back again) 😩 - He has kids/family and his own business to run (so pretty damn busy) - His health and self-care routinely came last on his priority list - He routinely felt tired, low in energy and motivation (due to his lifestyle) - He was second guessing his approach to training and diet (seeing very slow ROI) - His health markers were showing worrying trends 😬😬😬 I straight up refused him the 8-12 week transformation ✋ But sold him on an 8-12 month lifestyle transformation (that would guarantee his results would stand the test of time) 💰 The mutual agreement was this: 🤝 1. You’ll stop focusing on rapid fat loss and chasing scale weight 2. You’ll carve out time in your week to focus on your HEALTH (before your business + social life and sometimes before your family time) 3. You’ll prioritise sleep, daily movement, getting more daylight and drink less alcohol 4. You’ll take a totally different approach to your diet and this time work on being inclusive (not all or nothing) 5. You’ll ditch the kettlebells, circuits/cardio and start lifting weights like your life depends on it 👍 13 Weeks in and still early days, but I think it’s finally clicked with Adam the very approach he was missing all along 💡 His lifestyle has been overhauled and he’s fully invested and enjoying the process 🥳 He’s also dropped over 10kg bodyweight, lost 5 inches off his waist and his GP has confirmed his health markers are tending back in the right direction Focus on the foundations and everything else follows Actually buzzing knowing you’re going into Xmas in such a great position and excited for what’s to come in 2024 👌🔥 Well done Adam ✊ (smashed it) #strongestversion #lifestylefirst
When there’s not enough hours in the day, it’s often our sleep that gets thrown under the bus 🚌 But at what cost? The hangover is real 🫣 and you may not recognise it now, but eventually it will catch up with you #strongestversion #sleep #thefoundationtoeverything #lifestyle #howtolivelonger #look #feel #perform #yourbest #everysingleday
“Hell Yeah! or Hell No.” – a framework to help make better decisions around food choices this Christmas 🧠 #strongestversion #mindfuleating #hellyes #foodchoices #christmas23
When it comes to eating out you don’t need to obsess over exact numbers or tracking And the reality is, anytime food is made outside of your control it’s never going to be precise anyway (even if the restaurant menu lists the calories) IMO, you just need a simple frame work to follow and moderation in your approach From experience working with people, the simpler the better. But don’t underestimate how effective the simplest of plans can be #strongestversion #eatingout #festiveseason #stayingontrack #withouttracking
Its not always hunger, it’s appetite 🐷 And a lot of the time it’s about how you feel (internal discomfort) If you can change your physical/emotional state then you can often change the desire to eat ✊🔥 #strongestversion #foodcravings #eatinghabits #statemanagement #
Lads, lads, lads… 🫣 Don’t be afraid to humble yourself and focus on what will actually help you grow 💪 #strongestversion #intelligenttraining #musclegrowth #recycleyourweights #longtermfocused #formoverego
Delts & Arms ⬆️ Glutes, Quads & Hamstring ⬆️ Body fat ⬇️ Definitely the leanest we’ve pushed for over the last 18 months and undoubtedly the most muscular we’ve seen in her target body parts 🤩🔥 Would really like to see what she looks like after a week or two of higher calories, but in true @llucketti_fitness fashion, she decided to diet right up until the finish line 🏁 Straight to the airport for her adventures in Dubai Still plenty to work on in 2024 (beyond the physical transformation), but right about now I’d definitely say it’s mission accomplished - “I wanna look/feek freaking incredible by December” 🎯 Have an awesome tip Luce and stay safe 🙏🏻❤️ #strongestversion #holidayprep #onanadventure #graftnow #chilllater #mindset
Stack the morning with wins - the rest will follow 🎉 1. Start the night before - pre-plan and track your breakfast and lunch (that way your diet requires zero thought the next morning) 🤳 2. Start the night before - get in bed by 10pm (remember, nothing good happens after 10pm anyway) 🛌 3. Don’t snooze your alarm (by getting up straight away you avoid sleep inertia/grogginess and get a head start on the day) ⏰ 4. Drink a tall glass of water before you make a coffee (hydration is crucial for hunger management and feeling and performing your best) 💦 5. Get out and get moving (just a 30 min walk will mean you’ve done more steps already than the average office worker does in a day) 🚶♂️ 6. Start your working day with your most important task and turn off your mobile phone until its done (a 2 hour unrestricted work block can results in more than some people do in a full day) 🤓 7. Eat a high protein breakfast (if you haven’t had a meal in over 8 hours then this is gonna help with muscle mass and hunger management) 🥚 Remember, how you start your day is often how you end your day As the day goes on you’re exposed to a lot more distractions and uncontrollable’s But in the morning (and the night before) you get to decide what am I going to absolutely control and how do I want my day to play out 😉🙌 #strongestversion #morningroutine #winthemorning #wintheday #lifestyle
When you take away everything you own, your car, your house, your clothes, all of your possessions, what are you left with?… 🤔 IMO, pretty much the only things that truly matter ⬇️ 1. The people you love, your closest friends and family (those who will always have your back) 2. Your health (the number of quality years left in your life) 3. Your job (a calling/purpose and reason to get out of bed) And whilst we all recognise these things and agree, they’re the only metrics that represent true wealth 💰 How many of us get lost in the rat race Monday-Friday and lose site of what’s really important How many of us prioritise and invest in our health, our relationships and our career every single day? Yes, other things are important in life But one day it will be too late to go for a walk with your best mate, have chippy tea with your Nana, go bench press with the lads or launch your own business Don’t waste anymore time/energy/focus than you have to on the trivial shit 💩 And stop procrastinating on getting to work on the shit that makes your life 10x better ✊ #strongestversion #health #family #purpose #truewealth