Full Focus Wellbeing

Full Focus Wellbeing Personal training
Sports Massage
Strength and conditioning
Nutrition

18/10/2025

I seriously can't wait to go see this event at the Lumpinee Stadium!!!

Nice little birthday treat to myself
❤️

All good things are built on solid foundations! A prime example of this is that I have trained for many years and have d...
01/08/2025

All good things are built on solid foundations!

A prime example of this is that I have trained for many years and have dipped into a variety of different aspects of the gym and fitness in general

A couple of weeks ago, I was "messing around" and managed to do 4 muscle ups..... I don't train to muscle up!

Today, I was "messing around" and deadlifted 160kg with a body weight of 66kg.

I have built solid foundations within my health and fitness, so when I need to do most things, I can do them at an ok level and any given time! This is crucial when you need to do certain things in life.

A lot of people will either be strong or fit or look good.... very few people can be strong, control their own weight and also have a decent baseline of fitness. All are as crucial as the other!

Don't be stuck with one rigid goal. You should be able to do a variety of things. This is why it is HEALTH and FITNESS!

I always say to people "do what you enjoy and you will get results". Obviously, it has to be a sport or fitness routine ...
13/07/2025

I always say to people "do what you enjoy and you will get results". Obviously, it has to be a sport or fitness routine of some sort. 😉

I am a prime example of this. I have quite honestly been feeling extremely sorry for myself the last few weeks because I am due to be booked in for surgery within the next couple of months.

So, the most obvious thing to do, is lift weights and bulk up as much muscle as possible within the next few months, so that when I have the surgery and need a couple of months rest. I will be in a better position, health and fitness wise.

In making this decision, I have stopped doing muay thai (also due to time issues with work and moving).

What has actually happened, I haven't been training and I haven't been eating and have lost another few kilos. Which as per goal, is not ideal.

So, the plan of action. Get back into the muay thai. Enjoy my workouts again and concentrate on getting some food in.

Sometimes, you have to put enjoyment first.

When you jump on the scale and see you are back down to 66kg. This is the portion size needed for dinner. Calories: 1,10...
16/03/2025

When you jump on the scale and see you are back down to 66kg. This is the portion size needed for dinner.

Calories: 1,107
Protein: 60.8g
Fats:  53g
Carbs: 79.2g

Since taking the processed crap out of my diet, I have found it extremely difficult to hit the calories needed on a daily basis to maintain my weight, let alone put a couple more kilos on.

I may not be quite like but this year, I am determined to improve the splits and be able to be nearly this awesome!!! F...
18/01/2025

I may not be quite like but this year, I am determined to improve the splits and be able to be nearly this awesome!!!

For a lot of people growing up watching martial arts, they followed Bruce Lee, Chuck Norris, Jackie Chan. For me, it was always Van Damme

That moment you realise you can be super lazy and still have a banging meal, is when it really hits home that meal prep ...
17/01/2025

That moment you realise you can be super lazy and still have a banging meal, is when it really hits home that meal prep is actually really easy and really affordable.

This meal took me all of 10 mins to chuck some fajita seasoning over some chicken breast, put 3 portions of rice in the rice cooker and stuck some salad onions with it.

Time: 10 mins of actual cooking. Probably an extra 5 mins sitting on my butt waiting for the rice cooker to ding.
Cost per portion: Jasmine rice 16p, chicken £1.56, fajita mix 28p. Salad onions 20p. Total cost £2.20 per meal.

Not too bad considering this is a huge portion. This is 120g of uncooked rice. For anyone who weighs their food, you will know this is almost twice the "normal" serving size. The chicken is 230g per portion. 1/3 of a pack, normally would serve most people 4 portions.

You know you love exercise when even your sweat makes love hearts 💜 🧡
05/08/2024

You know you love exercise when even your sweat makes love hearts 💜 🧡

Easy meal prep for the next 4 days 😋
04/08/2024

Easy meal prep for the next 4 days 😋

Some non-negotiables. These may seem very small tasks (which they are), they may seem irrelevant (which they aren't). We...
31/07/2024

Some non-negotiables.

These may seem very small tasks (which they are), they may seem irrelevant (which they aren't).

We all have non-negotiables, these are my top 4.

Move daily:
This could be the gym, swimming, walking. Anything to get my body moving. It doesn't matter how tired I am. It doesn't matter what else has happened, I need to move. The more I get this done, the more I feel I am in control of my mood, my anxiety, my energy levels.
There are times, I am so exhausted that the only thing that can fix it, is to go for a gentle swim, go for a nice brisk walk. The amount of energy this gives me, is incredible.

Sleep:
I have spent years trying to get this right. It took things such as having a light up alarm clock rather than a normal alarm, black out blinds, sleep music, sleep hypnosis videos on YouTube, putting my phone on night mode. It even took for me to use key "sleepy" words to make myself tired. When I first tried it, I would say things such as "my eyes are so heavy" "I feel so tired" and in the same way sales people use buzz words, this worked wonders for me.

Shower:
This probably sounds obvious! I could have a shower right before bed and wake up smelling fresh as a daisy, I will still jump in the shower every morning though. This is along side brushing my teeth. I find jumping in shower helps with my planning. My organisation, to calm my anxiety before it gets the better of me, it gives me the energy I need to start my day. It's amazing how much benefit you can have by simply showering.

Prepare:
I start my morning making sure that I prepare everything I need for the day (within reason). This could be meal prep, this could be getting all my bits I need for work, it could be making sure I have my training kit packed. The more prepared I am for the day, it leaves a lot more space for me to deal with things when they are away from the norm. There is only so much that our bodies and mind can deal with that is different to what we expect before we panick and make rash decisions. I find that if I prepare regularly, when things come up, I am a lot better at managing the unexpected and make better choices and decisions.

I have been training in a variety of different gyms for almost 15 years! Everyone, when they first walk into a gym, feel...
30/07/2024

I have been training in a variety of different gyms for almost 15 years!

Everyone, when they first walk into a gym, feel daunted. What if everyone is looking at me? What if they laugh? I am not as skinny as them? I am not as muscular as them?

I can safely say there have only been 2 occasions when someone has made a remark towards me or outrightly looked at me as if to say "you are clearly in the wrong place!" Looking down upon me.

Was it at powerlifting gyms? No
Was it at bodybuilding gyms? No
Was it at a martial arts gym? No

The first one was at a yoga class and the second time was in a pilates class! The two classes that you would expect to be the most welcome

Bearing in mind, I have only ever done one of each class!

You have nothing to worry about going into any gym! It doesn't matter how big the members are. It doesn't matter how strong the members are. It doesn't matter how skinny and fit the members are...... if anything, I have found the "scariest" looking people, tend to be the most inviting. They want to help you. They want to see you do well!

I may be away on holiday...... but it doesn't mean I can't keep putting the work in.
29/07/2024

I may be away on holiday...... but it doesn't mean I can't keep putting the work in.

Sometimes, we don't realise quite the level of what we are doing. If it was not for my , then I would not be aware of j...
28/07/2024

Sometimes, we don't realise quite the level of what we are doing.

If it was not for my , then I would not be aware of just how much more food I should be eating today.

This is the exact reason why it is important to track what you are doing, especially if it is not your "normal" activities. You could be burning way more or way less than you had planned and this can cause weight gain or loss without any intention to do so

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1 Floor. 18 Brand Street
Hitchin
SG51JE

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Sunday 8am - 8pm

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