During a calorie deficit , people think being perfect with every aspect of their “diet” is a strength . It’s actually a weakness. You’re setting yourself up for disappointment because you’ll never be able to be perfect. Embrace imperfection. Now that’s a strength 💪

There’s a version of u that only exists at the end of extreme effort. The only way out of how youre feeling right now is to become a different version of yourself, someone new. U wont get desired results by being the same person who got you into this hole in the first place

There’s a version of u that only exists at the end of extreme effort. The only way out of how youre feeling right now is to become a different version of yourself, someone new. U wont get different results by being the same person who got you into this hole in the first place

With each passing day it will get easier. Every day it gets a little bit easier. But you have to do it every day, that’s the hard part.

The fact that your resolution every January is to lose weight , is a clear sign the diet you’re choosing every year isn’t a sustainable one. 2022: Lose a stone 2023: Lose the stone I gained in 2022 The more you rush the process the worse the rebound is going to be.

Old me: look how much food you’ve eaten the last few days. You’re a lazy pig. The scale says it all!! New me: what’s seldom is wonderful and I’m going to use all these carbs I’ve eaten for one of the best leg days I’ve ever had in the gym tomorrow ! 💪

People beating themselves up about all the food and drink they’ve had this month. Punish themselves in January with unsustainable approaches, get burned out. Go back to old habits. Rinse and repeat. It matters how you behave January to December. Not December to January 💀

7. Confidence is built by showing up consistently even when it feels uncomfortable, because that’s what weakens the fear. Avoiding the gym only enforces your irrational thoughts. If you’d like to work with me come January to start your gym journey. Just drop me a DM ❤️

6. Now it’s time to grab a pair of light dumbbells and give them a go. If you’re self conscious about your form pick a quiet period during the day when it’s not as busy. Or practice at home in front of a mirror. You will eventually build enough confidence each time you try 🙏

7. Now it’s time to grab a pair of light dumbbells and give them a go. If you’re self conscious about your form pick a quiet period during the day when it’s not as busy. Or practice at home in front of a mirror. You will eventually build enough confidence each time you try 🙏

8. Confidence is built by showing up consistently even when it feels uncomfortable, because that’s what weakens the fear. Avoiding the gym only enforces your irrational thoughts. If you’d like to work with me come January to start your gym journey. Just drop me a DM ❤️

7. Now it’s time to grab a pair of light dumbbells and give them a go. If you’re self conscious about your form pick a quiet period during when it’s not as busy. Or practice at home in front of a mirror. You will eventually build enough confidence each time you try 🙏

5. After a few weeks of walking on the treadmill and becoming familiar with your 3 machines. Go back to YouTube now and study 3 dumbbell exercises for each muscle group. One arm dumbbell row for back. Dumbbell incline chest press. Dumbbell goblet squat for legs.

4. Don’t focus on the best program or the best exercise. For now just stick to the basics. The machines are great as you don’t have to worry too much about your form. The machine is set up in a way that does that part for you.

3. Do one round of 8-12 reps on chosen machine. A medium to light weight. Try a second round if you feel comfortable. Go back to walking on a treadmill. On your next visit approach the second chosen machine. And repeat. Baby steps ..

2. When at home, YouTube a machine for each muscle group. Legs, Push, Pull. Leg press machine, chest press machine, seated row for back. Study them, watch in dept tutorials about set up and execution. Approach one machine on your next visit

1. On your first day it’s normal to feel self conscious and feel others are judging you. Hop on a treadmill to get your steps in and while doing that , scope out the gym floor, this way you look busy. When you walk in the next day you’ll have an idea where different stations are

I get asked all the time have I got any tips or advice for a first timer in the gym. I also suffered from gym anxiety and I understand how anxious someone can be in an environment like a public gym it can be overwhelming ! Here’s some tips on how to combat this …

Motivation is like having a shit friend It’s never there when you need it So stop relying on it or using it as an excuse to avoid the work you need to be doing Just get the F**K up and go!

If someone won’t give you the opportunity to prove you’re worthy of a job or dream career, work on your body. Your body is a blank canvas , you have complete control over it. If someone can’t see you’re disciplined in your career show them you’re disciplined with your health!