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25.01.2022 CLIENT SPOTLIGHT This is what happens when a motivated pupil finds the right coach. All within a 6 week time period! ... All we have done is Add some activities through the week like walking Get a structured, strength focused program, focusing on core principles Be more mindful around what to eat Stay on a track that is sustainable and enjoyable Now we buckle down heading into the next program and start to turn the UP Well done Shaye absolutely killing it!

12.01.2022 8 ways you can start to lose weight now! Catchy title, right? Many people want that quick pill, shit, I would too! And yes, these things will work but only if you find a way to make something a forever fix. ... Wonder why dudes are looking jacked in the gym with shit form? Cause they're consistent. Wonder why Kanye won the 2024 election? He was consistent. Wonder why your last 4 new years resolutions didn't work? Cause you kicked the bucket after 2 weeks of maximal effort training, leading you to die off. These things aren't groundbreaking, but they don't need to be. They need to just be better then what you're doing now, and something you can see yourself doing consistently If you're still stuck, or you do not know how to make these works for your day to day lifestyle then slide into my DMs and we can find a way to make them work

07.01.2022 BUT HOW MANY OF YOU STOP AT -1? When you live in a world geared around instant gratification, We become our own worst enemy. Think of yourself as an ice cube... You are currently sitting at -4 and all you need to do is change 4 little things in your day and your ice (fat in our case) will start to melt So the first thing you do is start going for a little walk, maybe 5 minutes a day. Not much, but it is the start of a fantastic walking habit. Now we are at -3 Next, you go to join a gym with the new found motivation you have. You are now at -2 Then, you decide to change your food because it is all going so well and this motivation is lasting forever!! YAAAAAAS!! -1 You go to eat a salad for the first time in 10 years. You get this deep down repulsion and think to yourself "is this it, forever?" You put the salad away for lunch at work tomorrow. You then think to yourself "well if i am going to be doing this fitness thing forever i might enjoy one last KFC feed...." Fast forward to the next morning, you feel disappointed in yourself. Call it all off and never tell another person about your attempt #16 at weight loss Now, who does that sound like? A lot of people I have spoken to when showing them around the gym floor, and there is a lot to unpack here, but i offer you this thought. What if we decided to turn the temperature up in ways that we enjoyed more? Do you think you would call it off then? What if you were able to eat the foods you enjoyed in your diet plan so you do not even notice much of a change? What if you waited...... What if you waited 1 longer and you would have started to actually get there. If you have been stuck the same weight for a long time, doing the same job and eating the same food. What would happen when you turned YOUR dial up 1? Not 10, just 1? Would your ice start to melt? We all have that one thing we can start doing right now to start to melt our own ice. It does not have to be a to-the-minute meal plan. It could be as simple as a walk. Send me a DM, and ill send you the HOW

05.01.2022 Today, we reflect. Here is the first program I wrote in Germany. After listening to my first ever exercise science podcast, I decided that I would try and write a program for myself. It sure wasn't perfect but it marks the day I fell into an obsessive relationship with what I do now. ... Fast forward to today and I have gone from training just me to having a wonderful and ever growing CPT family. From writing programs on paper and getting it bound at office works, to having my own app that delivers everything from check ins to nutrition to programs to my clients pocket. I didn't have a 2021 resolution. Because 2020 had such a perfect trajectory all I want to do is keep doing what I do

02.01.2022 I EaT HeAlThY Though I hear it all the time. Someone is in a dieting phase and their Monday starts off with a weight loss of 0/0+- and i will ask "So, did your diet work for you or against you this last week?" After going through some questions i generally find their week looks like this... Monday-Thursday: Overly restrictive, eating food that are not nourishing because they feel like they need to "make up" for their last weeks effort. You can fend of those tummy rumbles for a few days while work stress keeps you occupied, sure, but wait... Friday: Mostly the same as the other days with the exeption of either date night, TGIF drinks, *insert weekend welcoming event here*. Saturday-Sunday: You are with friends, you are ordering uber eats, doing weekend things.. Maybe a few (too many) drinks and before you know it all of these hypercaloric foods are crammed down your gullet fast, impressivly fast. What i want you take takeaway from this is that you need to find something that is sustainable and allows you to prevent this too common dietary habit. You could do things like Add in a few extra calories of things you enjoy during the week and keep that consistant for 7 days. If you find this 5/2 style diet works for you then undershoot cals during the week and set a specific meal where you can spend them (as long as it keeps you in your deficit). Stop acting like the week goes for 5 days. Track your food until you get an understanding of what is in where. and NO just because you are a parent or adult does NOT mean you know what is in what. Nutritional science is a SCIENCE not something everyone knows. Set goals so the sacrifice of food pleasure has a carry over benifit so help you adhear more. If you feel like you need help, like this sounds like you and you want it to stop then send me a message. not starting today is only letting you down, the person you should care about most.