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First competition of the year and I’m British champion! 🥇Hopefully first of many to come! And big year of lifting coming...
27/11/2021

First competition of the year and I’m British champion! 🥇

Hopefully first of many to come! And big year of lifting coming next year!

Attempt videos will be up tomorrow!

11/11/2021

180kg ( New PB )

First time having this on my back and very confident on how it moved and potentially looking like my opener for finals 👀

1 more heavy single to go and looking at something even bigger next week!

04/11/2021

170kg top single today

Only 2 more heavy singles left until British Champs at end of month!

Best that’s moved so excited to see what I can do on platform 👀

This was my final squat attempt in my last comp and looking like I’ll easily be passing it 💨

13/09/2021

Squats from yesterday:

160kg x3
140kg 5x3

Numbers are starting to pick back up after slight ni**le in knee a month ago

Very happy with how this moved just need my depth to be like the 3rd rep every time, but blame it on the angle ayy 🤷🏼‍♂️

Less than 11 weeks out from British Finals now so every session counts!

That’s a wrap✅_My own 6 week mini cut completed and very pleased with the outcome!_Pushed this quite aggressively as it ...
30/04/2021

That’s a wrap✅

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My own 6 week mini cut completed and very pleased with the outcome!

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Pushed this quite aggressively as it was a mini cut, so wanted to do a quick clean up of condition but also bodyweight!

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Starting weight : 78.6kg
Today’s AM weight : 73.7kg

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This mini cut was completed half in lockdown and half with gyms being opened. Training in lockdown was running 5x a week with doing 4x bodyweight circuits after.

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By the end macros looked like this:

TD = 1850kcals
NTD = 1300kcals

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Hunger started to creep in, within the last week or so. More towards the evening but working during that really helped!

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Coming back to the gym, I continued to get stronger and stronger. Had no issue with sessions the last 3 weeks.

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Wanted to push myself throughout this, as I had limited time, as plan will be to do a photoshoot next year or year after depending on how my competitions go.

When dieting hunger is mainly the real problem we all face._But with a few tweaks you’ll be able to manage it!_The longe...
20/04/2021

When dieting hunger is mainly the real problem we all face.

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But with a few tweaks you’ll be able to manage it!

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The longer you leave between meals the harder it can become, however if for example you don’t feel hungry when you wake up delay meal 1 for as long as possible.

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There’s a point where when you get over the hunger barrier at that moment you’ll be able to last a few extra hours!

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🥗Pick high volume foods! Fill up your plates with veggies, trust me the more it looks like you have eon your plate, the more satisfied you will feel after.

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🍬Low cal products are like your best mate, nothing a Diet Coke can’t sort out. Make sure you aren’t going over the top though! Some people may feel a tad bloated after having a diet drink for example then it may cause an increase on the scale and psychologically you don’t want to see that.

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💦Keep that water coming in! When you feel hungry get a glass of water, you wouldn’t think it but it does wonders.

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Extra one for you but this should be the case even when not dieting…

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🍗Ensure each meal has a serving of protein in. This helps you feel satiated and full.

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I just want to add, it’s not a bad thing is you feel hungry during a diet! 👊🏻

First week of gyms reopening complete!_Now you’ve got a few sessions under your belt and got your baseline numbers._It’s...
18/04/2021

First week of gyms reopening complete!

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Now you’ve got a few sessions under your belt and got your baseline numbers.

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It’s time to PROGRESS!

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Here’s a few ways you can progressively overload session by session to get you closer to your goals.

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Find this useful? Hit save so you can go back to it later!

Why scale weight doesn’t define who you are!_All of us fall into the same trap and get fixated on what the scales says. ...
16/04/2021

Why scale weight doesn’t define who you are!

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All of us fall into the same trap and get fixated on what the scales says. ❌

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But really it’s just a number between your toes!

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The only reason we use this metric is what we measure can get managed.

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However, with some of my clients we don’t even take scale weight as they disheartened even when they are ticking all the boxes!

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When not tracking scale weight, what is your mood like? Energy levels? Weekly measurements? Progress photos? Performance in the gym?

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There’s so many ways to track progress than looking at a scale.

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Now look at this!

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An amazing 12 week transformation from

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Laura done everything I could have asked for!

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HIT HER STEPS ✅
GOT HER WORKOUTS IN ✅
STUCK TO HER CALORIES✅
NAILED SLEEP STRATEGIES✅
NAILED STRESS MANAGEMENT✅

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And would you think between these two photos there is only 4.5kg difference? She has completely changed her physique!

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However, all said and done she’s smashed it! ( also this was all done at home! )

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DM me the word ’SCALES’ and we can see where you are going wrong!!🎯

Here are 5 simple, yet very effective tips that will help with fat loss. _Lets all be on the same page here…_In order to...
14/04/2021

Here are 5 simple, yet very effective tips that will help with fat loss.

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Lets all be on the same page here…

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In order to actually drop body fat, you need to be in a calorie deficit.

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This refers to calories in vs calories out.

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Being in a deficit means you are consuming less calories than you are expending.

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So these first 2 points role in with each other.

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Consume less calories than maintenance.

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Increase NEAT ( Non - Exercise - Activity - Thermogenesis ) this will help create more of a deficit.

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This is a tool we use to manipulate expenditure. Rather than decreasing calories to create more of a deficit, we increase steps for example!

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Exercising is 🔑

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If you want to drop body fat I’d recommend exercising to then build some muscle tissue underneath! But also helps with increasing expenditure.

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Finally, being consistent and enjoying the process both link.

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There’s no point going balls to the wall and try and get your dream physique in 4 weeks.

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1. You will put your body through hell.

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2. You won’t enjoy it!

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Set yourself a time frame, have the goal and go from there.

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Adherence is a big role and for you to carry on ticking the boxes, you need to have your why and enjoy it!

Calorie Deficit = Fat Loss_There’s knowing what you need to do_Then there’s actually applying it!🎯_This post is here to ...
10/02/2021

Calorie Deficit = Fat Loss

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There’s knowing what you need to do

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Then there’s actually applying it!🎯

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This post is here to help you know how to calculate your own calorie deficit

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Hope this helps you start your process!!🚀

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Any questions feel free to fire away👊🏻

Diet Drinks_In my opinion a very under used method to deal with cravings!🎯_When people say they are “bad for you”_It’s j...
08/02/2021

Diet Drinks

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In my opinion a very under used method to deal with cravings!🎯

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When people say they are “bad for you”

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It’s just not true!

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I’m not saying for you do drink 5 cans a day everyday😂

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But a couple of times a week isn’t going to hurt

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Save a few calories, help manage with hunger and they taste unreal… If you pick the right one🧐

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Just saying but Fanta Zero is another level to the rest!!🔥

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Prove me wrong…❌

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What’s your favourite diet drink?👇🏻

How to beat ‘workout procrastination’_Workout procrastination is basically stalling your workout!_We all experience it f...
03/02/2021

How to beat ‘workout procrastination’

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Workout procrastination is basically stalling your workout!

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We all experience it from time to time

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You find yourself, clock watching

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Watching the TV that’s playing in the background

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Scrolling through instagram during rest periods

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Remember time flies during your rest periods, you’ll open instagram and watch a few stories, next thing you know its been 5 minutes…

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The point is, it’s easy to slow your workouts down when at home

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And this can be a hurdle between you and your goals

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It could be a factor on why your progress is slowing down

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Or you’re questioning why you’ve hit a plateau

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It is important not to get into a habit of this!

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Here are some simple tips to avoid this:

1. Remove distractions - I’m not saying chuck your TV out the window but just switch it off

2. Either put your phone in another room if you have wireless headphones or put it on airplane mode - If you keep getting notifications during your workouts you will lose focus and your natural instinct will be to look at it. Listen to music and get on with it!

3. Follow a plan - This is the most important out of all of them… you don’t walk into the gym and just wing it! So why is it different? Yes environment is different but if your goal is that strong to you, its all the same!

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Follow these 3 tips during your workout to reduce time wasting! 🎯

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Station Approach
Hitchin
SG4 9UW

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