FFLC: Physique Coaching : Online Coaching with Paul Broadbent

06/06/2024

I’ve set up a YouTube channel 👀

When i started sharing more of the marathon and photoshoot preps, I noticed people seemed to really enjoy watching the journey…

So I’ve jumped in feet first

Done something I’ve been putting off doing for aaaages through fear

‘What if nobody watches?’

‘What if i make a tit out of myself?’

But I thought to myself…

F**k those kinda what if's

'What if I don’t?’

And if I don’t do this, it’ll always be something I COULD'VE done

So…

I’ve set up a YouTube channel!!

And I’m gonna share more of my day to day life

Dad/family bits

Gym work

Diet

Struggles

Physical challenges

The lot

And really helpful tips and insights, that should be relatable for anyone who wants to push for more - without it detracting from normal life

If you wanna know what Im up to now the photoshoot and marathon are over (as well as bit of nosey-behind-the-scenes insights too)

Here's my latest video:

https://youtu.be/T6YvPFmUtuQ?si=Goi8Y_GAyfja4xvY

If you’d like to subscribe I’d PROPER love that.

AND like Max says

"Comment, like, subscribe"...

Please

Because that really help these grow!

My diet’s finished…what now?!?Tell you what isn’t nowA massive gut, complete with a side serving of kicking meself because I’ve undone my hard work.So I’ll w...

12/01/2023

Sandra was worried about taking the time out of her week to go to the gym when we first spoke.

She’d been doing HIIT workouts at home, but hadn’t been seen the changes she’d hoped for.

She’s 2 young kids, had those Mum-guilt feelings, time felt like it might be an issue AND she wasn’t as confident as she once was in that gym setting.

So she was a little resistant to the gym at first.

But Sandra knew one thing:

👉🏻 What she’d been doing wasn’t working

So here's what we spoke about (and what you might need to start thinking, too!)…

1. I challenged her - what if we could guarantee that the time she spent there would bring a result (which it hadn’t with home workouts on her own), and we could make it enjoyable?

2. We reframed it as ‘me time’ - 3x hours across her week where she was out of the house, fully committed to pouring time & energy into improving HERSELF, with a plan that wasn't overwhelming

3. We made sure she had the chat - with those around her about needing that time, and then planning the time into their week so she was confident & relaxed about getting there

And the rest is history!

Seeing her shape actually change, and her strength & enjoyment improve made sure Sandra KNEW she'd made the right choice!

⚡️ Stepping into the gym with a plan & support - and away from home workouts became a HUGE positive for Sandra

She said:

“I wanted to feel like the old me pre kids & I feel like I’ve done that & more.

What I’m proud of, is making those steps to put me first. Recognising that in order to be in a good mindset for parenting, working life etc that I had to focus on me. Having those three hours out to train has been great for my mental health, I’ve loved having a plan to focus on, seeing myself improve week after week has been great.

Being able to check in so regularly & getting such great feedback has kept me focussed on my goals. I’m so proud of what I’ve achieved & can’t thank you enough for all your support”

Ace right?

Send me the word 'PARENT' if you want to make sure you're seeing the BEST results for the time you spend exercising.

14/07/2022

At the heart of all we do is one thing:

👉🏻 Looking fu***ng sick

I’d be lying if I said otherwise.

But unlike a lot of transformation plans, what’s equally as important within my service is a second thing

👉🏻 A feeling

When clients sign up we don’t just discuss how they want to look. Or what they want to weigh.

We dig a little deeper - and we really start to highlight how they want to feel (and the impact that then has on how much they enjoy life, or what they can give to those around them).

Common answers?

“Feel content when I go shopping, not worrying about nothing fitting right”

“Look in a mirror and finally love the shape I see”

“See photos of myself and not cringe - to feel like Im looking at my best self”

“Have more energy to enjoy playing out with the kids after a long day working”

“Feel accomplished, like Im achieving more for myself than I have recently”

“To get that drive to succeed back - to enjoy the gym and to know I’m making smart choices that have a goal”

“To feel excited going on holiday instead of dreading how I’m gonna look on the beach, and in the photos”

“To feel proud of myself for setting an example and leading from the front”

Those are some of the big things we work towards 👆🏻

So Ola’s 1 stone loss?

That’s epic.

Its down to her REALLY showing up for herself.

But the fact that she’s feeling the best she’s felt as a result of the changes we’ve made to her:

> Shape
> Nutrition
> Training approaches
> Lifestyle

That’s what rev’s me up!!

For me as a coach, that’s where the pride lies 🤩

Anyone can dig you into a hole to get a photo for the gram.

But to pair a physical change with giving you more purpose, more belief, more knowledge, more control, more power, more energy, more enjoyment, more pride, more accomplishments?

That’s important to me and those legends I work with.

What’s important to you?

Is it just a look - or is it what the look, and the journey, can give you?

Think a little deeper and give me a shout when you have an answer ✅

Paul

04/07/2022

My left shoulder aches, my hips hurt, I’ve eaten about 7g of protein in the past 2 days aaaaaand I’ve pretty much forgotten what calories are for 2 days.

(Under-eaten, rather than over-eaten)

But…

Life happens every once in a while.

And what’s happened to us over the past week will happen to every single one of you at time…

👉🏻 You’re gonna fall out of your current routines

You might move house, like us.

Maybe you’re ill

Holiday where you dont wanna track

Weekend away with the OH & you just wanna switch off fully

School holiday where training possibilities are low

Stop now & think about your typical reaction to these periods of tike - especially when dieting.

Is it fear?

Dread?

Anxiousness?

If it is, there’s one HUGE reason why:

Right now, you dont quite have the skill-set to navigate them and make decisions you’re comfortable with.

And that’s okay!

Because this whole process?

It’s a process of LEARNING, sitting with discomfort and embracing change.

So I want you to think about these things next time there’s a change in YOUR routine, to feel more in control :

1. Roll with it

It’s gonna happen. Often its GOT TO happen in order for us to grow, live, improve OR just because it’s a part of life (y’know, school holidays n that). So rather than resist it, we accept it, and look at how we can…

2. MANAGE IT

What’s the plan?

Can you shuffle training around that week? Make sure you have the right things packed to take & make life easier? Maybe lower your expectations for a few days, then drop the hammer harder when it’s more practical?

Stepping back & thinking ahead puts your mind at ease - because you’re in control.

3. CHANGE

Some routines will need to change - for us, we need to move gyms again, & switch our food shops up, for example - get em thought about early on…it’s important for YOU, so dont just wait & see what happens

Essentially, we accept that things change & s**t happens, we try to make a plan, & we look at getting into new routines OR back to ‘normal’ as soon as is practical.

👉🏻Your success hinges on your ability to adapt

Pop a comment below with the life change that trips you up most

It's school holidays, isnt it?

28/06/2022

Parents, you’re probably making these 5 protein mistakes 👇🏻

They’re mistakes which WILL hold back your tone-up goals

See, protein’s important as f**k.

It pretty much promotes losing fat & maintaining muscle…which in other words = toning up

It keeps you more satisfied…which in other words = less hunger

It alllllllso costs more energy to digest/use…which in other words = more calories burned just by eating more protein (to an extent)

Disrespect it & you WILL leave significant results on the table.

Results that could have you; looking in the mirror & feeling truly content with who you see, ordering clothes 1-3 sizes down & being proudAF when they fit (and fit well!), and seeing photos of yourself & not quite believing that could be you

That’s what we’re talking about here.

So here’s those 5 mistakes:

1. You’re not even thinking about it

And you reeeeeally should be - it’s pretty much responsible for you changing shape when we accompany it with lifting. Without one/both of those? You probs won’t be toning up like you could

2. You’re flippant with when you hit it

So, when it works for you you’re taking enough in, but that maybe only 3/7 days. Which isn’t good enough.

3. You’re under-eating some days & over-eating others

You could do this with calories - not protein. We need sufficient protein in l each 24 hour period to better promote muscle retention/building, as opposed to muscle breakdown. So don’t eat less, under the proviso of ‘I’ll catch it back up tomorrow’

4. You’re not prioritising quality sources

Try to choose leaner, higher quality options primarily (less of the processed options, if possible). Maybe less of the chorizo, peanut butter or weetabix as pRoTeIn SoUrCes

5. You’re not pushing for multiple 25g+ servings of protein per day

Bit of a sweet spot for making sure you have an easier time getting your total daily intake high enough AND for making sure, again, that we’re prioritising that toned result

Hitting your protein goal DAILY should be one of your ‘non-negotiable - at least 90-95% of the time.

Drop me a DM with the word ‘PROTEIN’ if you want me look into how you can bump your daily protein up, consistently 👊🏻

27/06/2022

“Who’s to blame - you or the diet?”

You’re probably thinking you’re just s**t at dieting.

Like you’re never gonna reach the point you dream of reaching.

I actually asked this exact question to one of our newest members of the team last week, & it got me thinking

“They can’t be alone in feeling like this”

So if you’re out there thinking ‘I’m never gonna see THAT shape’…

Maybe, just maybe, it’s not you

Maybe it’s the diet.

It’s because :

The diet was a typical bodybuilder diet - bland, rigid, caused you to rebound (and you’re not a bodybuilder)

The diet cut out a whole good group - restrictiveAF, you really wanted those foods, caused you to rebound (because, well, we know that when we ‘can’t’ we almost certainly WANT.)

The calorie goal was too low - with no support, so you were significantly under-eating, struggling from day one and hated it (then you thought ‘dieting’s too hard, I CBA with this’)/

And with them all you put the work in.

Saw the results, but got to the same ‘f**k this, it’s not worth it point.

Shall I be honest?

Those diets do bring some good points to the table…

The bodybuilder diet brought structure, protein at each meal and food volume to the table - keeping you satisfied and promote muscle retention as the scales dropped.

The diet that cut out whole food groups probably showed you that you DO actually have some level of willpower - but it actually challenging it TOO much, unnecessarily.

The super low calorie diet pushed the results and was focused on something MEASURABLE (calories) that could be adapted.

But they were all massively lacking in THREE things:

1. LOOKING OUT FOR YOU
2. EDUCATING YOU
3. BEING MANAGEABLE WITHIN LIFE

See how it’s an issue with what you were doing, rather than you?

So what we look to do, is take what we think are valuable tools from past experience - and what we know to be backed by decent evidence - and help you build a diet that works FOR you, rather than against you.

Then it becomes something you can uphold for longer.

Theeeeen you finally see that YOU are in control, and that you’re capable of achieving so much more than each past diet has shown you!

Because it’s not you, it’s the diet

26/06/2022

Weekly Duuuump 💩

Let’s re-write this after Instagram did the whole ‘sorry there was a problem, please try again later’ and f**ked the last post up 🫠🫠🫠

Anyway, S’been a good few week’s since we found out we got the house…and this week’s felt like another week where the ‘we don’t have a house/will we ever find a house?/we’re well out of our normal routine’ fog has lifted more.

You might have noticed this yourself - when there’s a big life switch up, especially one you’re not massively in control of, it can make it feel like a bit like focus, free brain power, drive & general identity have been pulled from under our feet?

Well that’s lifting now and it’s beginning to feel like the mental (and physical) floodgates are re-opening 🥳

The week?

We’ve had some right nice family bits : bouncy play day today, car picnic and a walk, beer (but I just had a Diet Coke because I lifted afterwards) and pizza at the pub.

Me and trained together for the most part. Which makes training loads more enjoyable - it’s always a better session 💪🏻 Big push with the first of my t***y and quad specialisation blocks; with back, ham and delt volume all dropping to account for the jump in pec and quad volume. Let’s see the gains over the next 12 weeks 👊🏻

The beauty of a specialisation phase in surplus? You’re seeing big change! (Please commit to a gaining phase once you come away from a diet - your shape will thank you!)

Max got the Top Tackler and Parents Player of the match awards at rugby today. We’re well proud of the lad!

Turns out an early night, 4 brekkies and a bit of ‘run it in hard at daddy to get smashed’ does the trick 🤣

What else?

I’m shutting my coaching doors this week, with a price increase incoming when I re-open July - so there’s been action takers making the most of the situation and jumping in, which is eeepic.

There’s been clients feeling comfortableAF on holidays, fitting into dresses they haven’t fit in years and those realising they’re achieving more than they’ve ever thought possible OR realising they’ve started to live up to their own physical and mental expectations again!

This week?

We move house

🥳🥳🥳🥳🥳🥳🥳🥳🥳🥳🥳

23/06/2022

A lesson you can learn from my headphone mistake

Last year - exactly one year ago today - I posted this 👆🏻on my stories.

(extra dramatic tbh)

I debated paying more & going for some that were branded. Some with a better reputation

But that ‘sensible’ little voice in my head said

“Don’t waste your money, you’ll be able to get some that are just as good for a fraction of the price”

So I ended up going for some from Amazon that cost £30, but had decent reviews.

Bluetooth, hooked around the ears, had a wire attaching the ear pieces to each other.

A sound choice, you might think.

Lost them after a couple of weeks.

🙄

So I did the same again - Amazon, cheap, not s**t reviews, £30 price range.

These ones were just ear buds.

Lost one of the fu***ng ear buds

😐

Got another pair - ‘noise cancelling’ - could hear everything over the top of them.

😭

Then I lived with the hassle of normal iPhone earphones - the wired ones.

Always misplacing em, always having to untangle em, always bang average sound.

Until I thought to myself…

“It’s been months - I’ve tried cheaping out, spent £90 on 3 pairs, and I either haven’t respected them enough to look after them, or they’ve been s**t…I should’ve bought the expensive ones!”

So I put the pennies into some Beats, over the head so I dont lose em, cost enough for me to dread the thought of losing them, sound quality suits me to a tee.

There was less at stake if I paid less and the quality lacked.

Paying more? I was more invested, and the quality was 🚀

👆🏻 People do this with their shape change efforts

They choose the cheaper option. The option that seems ‘easier’. They chase a short term fix.

They lose a bit, try a bit, but ultimately end up back to square one.

No further ahead.

👉🏻 That's when they have that moment of clarity - and they see the value in making themselves a little more of a priority than just a cheap, quick fix.

They pay more, put more into it, get more out of it and finally start achieving feel what they've set out to achieve years ago.

Now to you - feel like you're spinning your wheels & wasting time hopping from cheap plan to quick fix?

Be honest with yourself

Are they working?

20/06/2022

How's your weekend gone? Success?

Orrr, like it is for many, has it been ANOTHER weekend of stressing over not seeing the diet out and aaaaaabsolutely smashing your brain in over the 'damage' it's gonna do when you weigh in?

Well, picture this...

It’s the weekend…but now it's different...you’ve finished work, kids are picked up from school and you’ve got a busy weekend ahead - but you’re not worried about it!!

You’re not worried about whether you’ll stick to your meal plan over the weekend.

Or how you’re gonna fit your protein in.

You’re not squeeze your 6th training session of the week in.

Or feeling guilty that you’ve missed your 4th cardio session because work was hectic.

YOU’RE NOT WORRIED ABOUT STEPPING ON THE SCALES AFTERWARDS.

You’re not worried, because this diet?

Well, this time you realised that there MUST be a better way than you’ve read in the fitness magazines.

And you started to question what you were told by that PT, that magazine, or that nosey ar****le who's advice you never even asked for.

And this time?

You’ve ditched the restrictive meal plan.

You actually eat enough

You train 3 or 4 times in the week, instead of the 6 you thought you had to.

There’s no need for allllll the cardio, because you’re actually really enjoying controlling your food more. Still enjoying foods you enjoy BUT keeping up to that calorie target.

And coming into weekends?

You’ve got the systems and support in place to help show you that rather than being on:off, we actually just take it all in our stride and look at how we make a different routine work FOR us…

Y’know, rather just burying our heads and hoping to start fresh on Monday.

The issue most people have with weekends?

It’s two-pronged:

1. The choices they make throughout the week lead to poor weekend choices

2. Their routine’s totally different and they’ve never had the help needed to make it work

So we like to make sure:

1. The way we do things isnt driving over-eating every weekend

2. You pick up the tools to actually enjoy/manage weekends without s**tting it over weight gain

👉🏻 Want to know more?

DM me ‘WEEKEND now & I’ll tell you how our online coaching works

18/06/2022

35lb down..SINCE FEBRUARY 🤩

The story so far

How often have you stopped to think

“I really dont feel the way I’d like to feel”

Or

“I’m tired of my clothes fitting like this”

Or

“This isn’t me…but I don’t know how to get started again”

But still held yourself back from making a positive jump?

When Miriam - who’s an absolute hero, I might add - signed up back in Feb, she said this:

“I do not feel at my best. I feel better all round when I am fit and healthy and this does link in with weight.”

She was lacking energy, lacking motivation and lacking results.

We worked out that she was missing something pretty whopping - GOALS.

So we immediately jumped into that, setting some clear targets for her to aim for that she resonated with, and really made a leap towards looking, feeling AND performing like the person she wanted to be.

From day one she’s been the epitome of consistency.

Hitting her calorie and protein targets - building in routine and structure that complimented life. Improving her gym performance and chasing strength improvements weekly. Showing up to every check in and live webinar - and most important ACTIONING immediately (one of the biggest issues I find, is people hear advice, then sit on it - take action fast!).

There’s be no ‘you must avoid social situations’ or ‘here’s endless cardio’.

We’ve built results around planning, including and understanding what’s practical and when.

Right now?

Miriam’s 35lb down.

Fitting into smaller clothes, feeling stronger and chasing improvements, getting compliments from friends and family, and even taking the habits and tools we’ve worked on into her work life too.

We’ve just reset her goals, now there’a a deeper level of belief that she CAN achieve a higher level of change.

And there’s an exciting few months ahead as we chase more fat loss, and more gym progress to spark those shape changes.

Miriam got to that “this isn’t me” feeling, and she decided to reach out and make a change.

(Even though she still wasn’t fully sure this online setting would do the job!)

Maybe it’s time for you to do the same?

There’s 6 months of the year done & dusted - dont let the other 6 go to waste.

Act fast.

16/06/2022

“Coaching with Paul has been life changing”

Seriously, that’s everything to me!

But I’m not gonna bore you too much here, just wanna say how proud I am of everything Ryan’s achieved, and how he’s gone about his business.

So have a watch to find out how he went from struggling to fit his training in because energy levels and drive were low…

To loving the process, dropping more fat than ever before and totally changing the way he looks, feels and thinks in the process 🚀

Intrigued by what Ryan’s had to say about my online service?

Pop me a message with the word ‘INFO’ and I’ll just pop you one back to ask a few simple questions aboit your goals and struggles to get a better idea of whether we might be a good fit for each other.

Go oooon, take that initial brave step 👊🏻

Speak soon 😉

Paul

15/06/2022

What if you could look in the mirror and be so blown away by what you see, that you get a little emotional?

You see a shape to your legs you’ve never seen before.

You have firm glutes.

Back and shoulders look amazing.

You know that clothes fit you SO much better than you’d imagined they would.

And you start to feel so proud of yourself for what you’ve achieved over the past few months, that it makes all the work - all the effort - feel all the more worthwhile.

Because right now - you’re proudAF of yourself.

And it’s been a while since you’ve felt that.

When Ola signed up 4 months ago she told me that she wanted to;

“feel like my old self - I look at myself and don’t like it anymore”

I respect the f**k out of those who get to this ‘enough’s enough’ point & reach out for help.

Why reach out for help though?

Well, Ola knew she’d put some weight on, and she wanted to change - previously though, she’d never needed to diet…so didn’t know how to approach it!

But knew that she’d put the work in, with the right support & guidance in place.

That’s where I stepped in 🙋🏻‍♂️

Giving Ola calorie & protein goals to aim for allowed her to build her diet to HER likes & preferences.

Building a training plan that gave her direction, and challenged her shape to change more than she thought possible (bringing her those burn-y glute and leg vibes that she loved )

And supporting her week on week, making the changes needed to help her manage travel, socialising & life.

So she could KEEP seeing progress throughout her time with me.

Ola caught the bug here - and I was so buzzed to see it.

When she traveled, she did bits.

When socialising, she managed it.

Like a proper boss!

The results?

> 10lb lost
> Lean shape gained
> Dropped back to a size 8
> Enjoyed getting stronger

She even had a little happy cry when she realised the changes she'd made.

And made me a proper proud coach 👏🏻

Go read the first few sentences again…

If you approach this like Ola has, that will be you.

Not just ‘a bit of fat loss’ but changes that miiiight make you emotional.

So, if you’re ready to tone up, feel stronger and smash the diet, like Ola, message me the word ‘RESULTS’ now