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CTM Fitness

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from CTM Fitness, Ballynahinch.

Delivering expert coaching services for over 10 years with 100's of transformations online and in-person.... Together we can bring your physique to the next level.

10/07/2021

Great break away with the crew!

26/12/2020

Merry Christmas

We've had a few 🍸🍹🍺

Couldn't have spent the sh*ttiest year with a better person.

Love you babe ❤️

21/11/2020

We are peeling ✂️

Who said a tan brings up more definition??
Not the case here... 😂

My colour for 95% of the year on the right...

But we're peeling the fat away.

6 weeks difference and 10 lbs down

Big 4️⃣0️⃣ is fast approaching.

Imma be ready!

01/09/2020

"Great work, what's your routine?"

"What diet you following, I need this"

"TRT?"

"What's your training split?"

"What do you do for cardio?"

---

These are the questions I get frequently asked when I post up a client transformation, or my own...

Guys are bent looking for the "magic formula", or "best way to lose fat"

If anyone says to you, "just do x,y,z diet and 30 mins incline walk after your workout" they're about as clued in as you are...

Why ask someone in exact same position as you, how to do something better???

I'll leave that with you...

C.

P.S - that's me on the right with my client who had never saw his abs before... Imagine the feeling.

P.P.S - his result didn't come from a supplement, a pill or a fancy cardio/HIIT/spin classes or incline walking crap...

24/08/2020

"I eat clean and healthy most of the time, but then I mess up"

🤦‍♂️

I have read/heard this (or similar) a lot over the years.

Before I go further lets take a look at the opposite of "clean". It can be called "dirty", the opposite to "healthy" called "unhealthy". Right?!

Many people who attempt to “eat clean” or “eat healthy”, in my opinion, end up developing a very black-and-white view of food.

These people feel the only way they can lose weight is by making "healthy" or “clean” food choices.

This can work,

for a while.

However, what tends to happen is that when they are around “dirty” or “unhealthy” foods, instead of practicing control and eating in moderation, they end up uncontrollably binge eating.

It's almost like a reflex

This is why majority of people remain overweight and spend most of their adult life trying to lose weight. They're in a cycle.

You end up elbow deep in a jar of Nutella or throwing down an entire pizza. While you could easily fit a reasonably sized portion of each into your macronutrient intake and still make progress towards your goal.

You end up shovelling as much into your mouth as possible.

Then you spend the best part of a week feeling guilty.

In response, you go overkill with exercise and attempt to eat even 'cleaner' to try undo your slip!

❌❌❌ STOP! What do you think is going to happen?

You're going around in circles.

It's going to happen again, and you know it.

You'll tell yourself, "I need to be stronger willed", or "develop better discipline"...

When in actual fact you need to develop a better understanding of food and your relationship with food.

There is ways to help build habits...

I recommend you eat "similar" foods each day for most of the day and allow for a little FUN in there...

When you’re eating similar meals every day, tracking is easier.

If you’re eating completely different things every day, then tracking will take more time and energy, and you’re more likely to end up with weird numbers at the end of the day that are difficult to hit.

PRE-PLAN YOUR "FUN" STUFF.

If you know that you want to have a higher calorie meal or snack then you can accommodate for that in a few different ways:
(apply the same for your fun snack each day)

💥 If you're planning on a fun meal - Fast until your meal so that you have more macros available come the time and you're not guilt ridden while eating it.

💥 Eat mostly protein and fibre until The fun meal so you have more carbs and fats. I call this "macro banking". Since most restaurant foods are heavy in both carbs and fats, this can be a helpful strategy.

💥 Best case scenario is to plan your fun meal ahead of time and pick out what you’d like to eat ahead of time. Subtract those macros from your daily intake and then simply hit the remaining macros the rest of the day.

This is a great way to have structure, but also flexibility. I don’t recommend or advise “cheat” meals for the reasons I discussed before. It’s not a good idea to attach judgements to meals or food.

If you budget calories / macros correctly, structure, and plan, then you can have fun foods daily that you like without being detrimental towards your progress or making you feel guilty.

Chris

22/08/2020

I'm not a fan...

Conventionals.... ALL DAY, EVERYDAY!

21/08/2020

1. No structure in training.

2. Not knowing if & when to adjust nutrition

3. Copying fancy training routines from someone half your age or has a confidence in front of a camera (think YouTube)

4. Blaming external factors - work, time, children, spouse, finances etc.

5. Being around toxic/unsupportive people too often

6. Binge eating/drinking on the weekends

7. Overtraining with little focus on recovery.

8. Blame low T-levels, under active thyroid or acute insulin sensitivity.

9. Rely on supplements

10. Always looking for the shiny new way of doing it...

Bet you fall under majority of these...

Your transformation lies on the other side of them all.

Get to work!

Chris

20/08/2020

Accountability....
Probably the biggest aspect in a body transformation.

How do you hold yourself accountable?

Do you report to your spouse?

Do you do anything at all?

Do you?

So right now I don't have a coach (I have had several in the past) so I have no one to report to, specifically to hold me accountable.

I design my own program - I'm a Coach after all and I know this stuff inside out....

But...

That does not make me any better than you.

If you believe I look different to you, or 'in shape' to you because I have something you do not?...

Believe me, you're wrong.

If you think I don't get it tough too.

Because I'm a coach and help guys into shape doesn't mean I automatically skip some of the process. It does not put me ahead of you.

Here's the truth... Hard hitting, rock-bottom truth...

I look different because I find ways to make it happen.

To make it work.

I don't find ways to why it can't...

Too many of us are busy finding ways to justify why it won't work, or hasn't worked in the past.

Be honest with yourself... Which side do you lie on???

Step up. Find a way. Take ownership of yourself and your situation and watch your transformation unravel.

P.S - I post these pics to my social media stories... Each day. That's how I find a way to hold myself accountable.
Public announcements keep me ticking over ✅✅✅

19/08/2020

"TRACKING FOOD IS A PAIN IN THE ASS CHRIS"

At first, tracking is going to be a pain in the ass. There’s no getting around it; the first week will suck.

It won’t be intuitive, and it will take a good hour of your day to figure out what you ate. Once you get through the initial learning curve, however, things get exponentially easier.

At this point, I’ve been tracking for over 8 years, and it probably takes 10 minutes of my day, maximum.

Take my good friend and exceptional coach for example.

He eats almost the same foods each day, whereby consumes almost the same amount of energy each day.

He says, "just cut a little out" to drop some weight.

He doesn't track any longer. He accurately estimates and now instinctively knows to cut some from portion sizes or skip a meal to lose weight... It works!

I also don’t even need to weigh my food if I’m just looking to maintain my weight or lose a little bit of weight, because I’ve tracked for so long that I can estimate accurately.

That skill takes a long time to develop, but it’s possible. And oh so worth it!

The great thing about tracking your intake versus just eating off a set meal plan is that you learn so much.

A meal plan teaches you nothing. Tracking teaches you everything.

I’ve done over a decade of research in nutrition, and the most I’ve ever learned about nutrition was by tracking my intake.

It’s the difference between giving someone a fish and teaching them to fish.

Put the work in on "tracking".

By following meal plans or diet trends, you're locking yourself into "diet jail".

The key to freedom and long term success lies in the form of;

tracking > accurate estimation > knowledge > dieting freedom.

17/08/2020

I really wanted to hit the snooze button one more time...

I heard the rain outside and let the thoughts of "sure, I can go to the gym later" slip in.

For a moment, they almost won!

The point of this post is, this is a choice guys.

This lifestyle is a choice.

Everything boils down to a simple yes or no answer.
What you choose determines your outcomes.

Nothing worth having will ever come easy, meaning you have to figure a way of doing the things you don't want to do especially on days like today... When I really can't be f@ .

I've spent as much time building resilience towards my own self sabotage as I have on my building my body's strength.

I've learned, changed and adopted more about myself through constant challenge than I can even remember, but I know... I'm not here by luck!

Time to get that work!

Have a shining Monday from a really not so shiny Ireland.

CTM

18/07/2020

Weekends... when I'm not getting my ass whooped at golf.

🍷🍸🏌️⛳ @ Downpatrick

28/06/2020

First time up the mountains in nearly a year, but this time with this one.

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Ballynahinch

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Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

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