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Monday 6:30am - 6pm Tuesday 6:30am - 6pm Wednesday 6:30am - 6pm Thursday 6:30am - 6pm Friday 6:30am - 6pm Saturday 8am - 1pm

OptiPhys, Kingsway, Hove (2026)

30/04/2022

Ah holiday season….☀️

Finally, holidays are becoming a thing again, we’re booking trips left, right and center!

We’ve all had a tough couple of years mentally, physically and emotionally, now it’s time to kick back under the sun with a nice cocktail and great food! 🍹

Or is it?

For some this time of year is a terrifying ordeal, even more so with gyms being inaccessible for so long! 😔

We, by nature, want to look our best on holiday.

We want to feel attractive and confident in swimwear, we want to love and post our photos from abroad, we never want to be the one who hides away from anything because of how we look and feel! 📸

Don’t get me wrong, there is no one size fits all for what makes us feel confident and attractive, it’s very personal!

That being said, you’ve made it through the last couple of years, so why not get yourself into great shape now, you absolutely deserve it! 🥇

Don’t leave it until a few weeks before, we know how it goes:

“I have a holiday in 3 weeks and really want to lose some weight for it, can you help?”

“So, I’m going away next month and just want to look a bit bigger!”

Sorry to say it, but you’ve left it a bit late! 🤷🏻‍♂️

I’m not saying you can’t get results in that time, of course you can, but they won’t be life changing and it certainly won’t be the greatest transformation to ever exist!

So, don’t sell yourself short and leave it too late to get into shape for your upcoming holiday! 🤦🏻‍♂️

Get in touch now and let’s start transforming the way you’ll look in those beach photos!

DM me “HOLIDAY” or enquire via my Linktree and let’s start bridging the gap of where you are now and where you want to be! 📲

22/04/2022

Client spotlight: ⭐️Elisa⭐️

Elisa is a busy mum of two, daily she has to balance looking after her kids and running her own baking business, this includes deliveries as well as all of the baking and decorating! 🎂

Elisa came to me hoping to lose some weight, but also improve her surfing abilities, mainly her pop up!

Elisa was lacking proper structure and guidance, so that’s exactly what she sought out (and found)! 🙋🏻‍♂️

Elisa’s training was superb and her pop up was developing nicely, but she had a tough time with nutrition at first, not helped by her very busy lifestyle, something I’m sure we can all resonate with, I know I can! 😩

So, what did we do? We sat down and worked out some new strategies, things that would go hand in hand with her daily responsibilities, these new strategies worked a charm and the results came flooding in! 🌊

Wondering what we put in place?

👉 We kept our weight training sessions structured and targeted

👉 We increased her activity levels outside of the gym with things Elisa enjoys, we set a target of at least a couple of hours of surfing through the week to get her moving and having fun

👉 We used daily food diary reviews to keep Elisa accountable

👉 We adjusted her calories to help her keep losing weight, whilst accommodating her busy lifestyle

👉 We communicated regularly and honestly to help keep accountability and motivation as high as possible

What did we achieve by doing this?

✅ 1 stone down in just under 12 weeks

✅ Her pop up is improving each day and becoming more and more fluid

✅ Elisa is stronger than ever

✅ Surfing is feeling easier and easier as Elisa gets stronger and lighter

✅ Elisa has a much stronger relationship with food

✅ Elisa is more accountable than ever before

Keep up the good work Elisa, you’re smashing it!💪

Looking to shed some body fat? Want to start bridging the gap of where you are now and where you want to be?

DM me “YES” or enquire via my Linktree, let’s get started! 📲

06/04/2022

So, what do I really mean by this?

Toning as a process, does exist.

However, it is very much mis-sold and seems to be a term that’s used a lot when trying to market to people, be it a workout or product! 🤦🏻‍♂️

You’ve seen the captions:

🔥DO THIS EXERCISE TO TONE YOUR ABS🔥

🔥THIS TRICK WILL TONE YOUR ARMS🔥

🔥TAKE THIS TO HELP TONE UP🔥

🔥EAT THESE FOODS TO TONE🔥

🔥USE THIS REP RANGE TO GET TONED🔥

Hate to say it (I don’t actually), but it’s a load of bo****ks! 🤷🏻‍♂️

Toning, simply put, is the process of removing fat tissue to reveal muscle tissue under the skin, making the muscles and their glorious striations nice and visible!

There is no specific exercise to help tone your triceps or abs (or anywhere else) I’m afraid, there are no special foods that get you toned up and there is no magic rep range for toning a muscle, that’s the truth!

So, how do you “tone”? 🤔

A calorie deficit, that is all! To burn body fat you NEED to be in a calorie deficit, as if by magic you’ll start to “tone”!

No, you cannot spot reduce fat in specific areas, it will come away differently on all of us (this is often down to genetics). 🧬

I can promise you though, get yourself into a sustainable deficit and get active and the fat will start to shed all over, including the areas you want it to shed from the most!

Need some help with shedding some unwanted body fat? Want to start bridging the gap from where you are now and where you want to be? 🙌

DM me “YES” or enquire via my Linktree, let’s get started! 📲

21/03/2022

Is this really a shock to you?🤷🏻‍♂️

At the end of the day, this is all it comes down to, you!

Be it weight loss, weight gain, hitting a new P.B or just getting started, you are the key ingredient!

Of course a coach will help to plan the journey, motivate you, adjust the strategy and hold you accountable! 🙋🏻‍♂️

However, if you don’t listen or put the effort in then you’re only holding yourself back!

Family, friends, your coach, all great channels of help and support, but they cannot be there to do the work for you!

How you utilize those channels and resources is down to you, and only you.

My advice, make the most of them and don’t sell yourself short! 📈

Need a kickstart? Want to start closing the gap of where you are now and where you want to be?

DM me “HELP” or enquire via my Linktree, let’s start making some progress! 📲

16/03/2022

Training helps us all in our own way!

It can be physical or mental, usually it’s both.

Let me know how training has helped you down below or via DM 💭

I find myself feeling at my best when I’m deep into a training programme and daily routine!

I feel in control of the day! ☀️

When you start out, training might make you feel a bit tired and sore, but eventually it becomes so much more than this!

You’ll discover a want, a need to train, it becomes a lifestyle as opposed to a task!

It becomes a stress reliever, a method for better sleep and focus, a way to improve your body image and the way you feel in your own skin! 🙌

The effects of training are far deeper than many realize! 🧠

So, I ask again, how does training make you feel?

Want some help with getting into a training routine? Want to capitalize on the many great effects of training?

DM me “CHANGE” or enquire via my Linktree, let’s work together! 📲

14/03/2022

Am I wrong?🤷🏻‍♂️

It happens all the time, people tell their friends and those around them that they’re going to lose loads of weight, great, what an awesome thought!

But do they ever actually lose the weight?

Some do, yes! Most do not. 👎

It’s easy to think about weight loss, but it’s not as simple as that when it comes to the application of weight loss!

Unfortunately, you can’t just fantasize about losing weight and have it magically happen!

Naturally, we love the idea of losing weight but cave when it comes to applying the appropriate strategies!

Losing weight is simple, but not necessarily easy! 😵‍💫

You HAVE TO be in a calorie deficit to lose weight, that is the golden rule and always will be! 🥇

Then, it’s about a number of factors, including:

👉 How you monitor that deficit

👉 How you get through the tough days (tiredness, hunger, low focus etc.)

👉 How you beat the cravings

👉 How you time and size meals/snacks to fit your deficit

These are the realities of weight loss, this is where most will fail because they’re really not all that committed to the application, only the idea! 💭

So, do you want to commit? Want some help with applying the idea?

DM me “APPLY” or enquire via my Linktree, let’s make it more than an idea! 📲

12/03/2022

So, the scales were up slightly this time?

You’ve gained 0.7lb? Stop worrying about it, it’s very normal!

It does not mean you’re “fat”!🤦🏻‍♂️

It takes 3500 calories to gain 1lb of fat! Think to yourself, have I really had almost 3500 calories more than usual? Probably not right?

Read that again.👆

Now then, let’s look at why the scales might be up this time around, it could be that:

👉 You’re dehydrated
👉 You’ve had a particularly high salt intake
👉 It’s that time of the month ladies
👉 You’re stressed out
👉 You’ve had a bad night’s sleep
👉 You’ve had a bit of a carb fest (carbs aren’t bad, 1g of glycogen is often bound to 3/4g of water)

There are so many possibilities, scales are not an all-knowing piece of wizardry by any means, stop letting them dictate your response to a weigh-in and your mood for the day! 🧙‍♂️

Want some help understanding your weigh-ins? Want to start closing the gap between where you are now and where you want to be?

DM me “YES” or enquire via my Linktree, let’s work together to build a happier you! 📲

11/03/2022

Well, do you? 🤷🏻‍♂️

Following on from my previous post, this is a question you seriously need to ask yourself!

If it’s a flat out no, then I’m sorry but you’re not going to get very far on this journey! ❌

Simple really.

If it’s a “yes, but I’m struggling” then that’s fine, that’s completely normal, what you do with that is what counts!

If you’re willing to adopt the right strategies and, at the very least, try then you’re already one step ahead of many others!

If you need some help with these strategies, drop me a DM, it’s what I’m here for! 💬

Now, should you be struggling and choose to just give up straight away and barely even attempt to hold yourself accountable, you can head right on up to those that just say no! 👋🏻

I promise you your results will be pretty much the same!

If you are the kind of person who understands how important accountability is, uses the support networks around them (especially a coach) and just gets it done, congratulations, you’re going to see the best results out of everyone! 🎉

Of the clients I have worked with, those that have seen the best results, and maintained said results, are those who choose to hold themselves accountable everyday! 💪

Need some help to become accountable? Know somebody who does?

DM me “HELP” or enquire via my Linktree, let’s start closing the gap! 📲

09/03/2022

So what is it you ask? 🤔

✨ACCOUNTABILITY✨

Yes, accountability! But, what is accountability?

“The fact or condition of being accountable; responsibility.”

In other words, being responsible for yourself and what you’re doing, or not doing in many cases!

You’ll see coaches use this term until their dying breath, that’s because it is possibly one of the most important tools for not only weight loss, but all aspects of training, nutrition and life!

We all joke about the excuse of “the dog ate my homework!” 🐶

News flash ❗️That’s exactly what you’re doing when you blame eating a tub of ice cream on your boss being a bit of a dick that day or eating masses of unnecessary junk at the weekend because you had “a few too many” on Friday night 🤦🏻‍♂️

Nobody is making that decision for you except yourself and you alone, so at the very least hold yourself accountable to that choice and knock it on the head!

Bad days happen, we can’t necesssarily help that, but you can make the choice to let that throw your accountability out of the window or not.

Now, how can a coach help?

We can help to make you aware of these accountability issues and put strategies in place to make accountability easier, but, at the end of the day you decide what you’re going to do with that!

So, are you going to hold yourself accountable and progress or keep making excuses and wondering why you’re still stuck in that rut?

Need some help with accountability? Know somebody who does?

DM me “ACCOUNTABLE” or enquire via my Linktree, let’s get you on track! 📲

05/03/2022

That’s exactly what it is at the end of the day! 🤷🏻‍♂️

Of course, a calorie deficit is always the number one rule for weight loss, there’s no two ways about it!

After that it, ultimately, comes down to you and what you wish to prioritize! ⚖️

What’s more important to you, losing that stone or having half a tub of ice cream and a bar of chocolate several times per week?

Would you rather spend a few months shedding some body fat or continuing to drink three pints a night and eating a family size bag of crisps on your lunch break and wondering why it’s not coming off?

Your choice, go to the gym for an hour or watch another episode (which won’t be taken down in the time it takes to workout)!🤦🏻‍♂️

Honestly, you can achieve massive weight loss just by getting your priorities straight!

Don’t get me wrong, I am by no means saying cut out everything you enjoy, there is no need for that! ❌

However, you do need to use moderation!

Think, how great will you feel down the line when you’ve reached your goal weight, you look the best you ever have, you’re more confident than ever before and you feel truly happy in your own skin! ✨

Is that unnecessary, extra piece of chocolate really worth going over your calories time after time? You know it, I know it, every time you go over your calories you’re increasing the gap between where you are now and your end goal!

So, tell me, are your priorities in line with your goal? 🤔

Want some help getting your priorities straight? Need a hand closing the gap between where you are now and where you want to be? 🙌

DM me ‘PRIORITIES’ or enquire via my Linktree and let’s get started! 📲

02/03/2022

Well, what does demotivate you?☹️

We talk about why we train and what motivates us all the time, but isn’t it just as important to address the things that demotivate us?

Let me know what demotivates you in the comments or feel free to DM me if you want to go into some depth and discuss some helpful strategies! 🙋🏻‍♂️

Read on to hear about what demotivates me…👇

Early on in my own fitness journey, many things would demotivate me and steer me away from my training and nutrition!

Tiredness made meal prep and turning up seem impossible!

Meal prep itself took time and effort, time I felt I didn’t have!

Not training in a way I enjoyed put me off, I wasn’t getting a kick out of my workouts, that made them feel like a hassle and it bored me!

I could go on with the many excuses I gave myself in the beginning! 🤷🏻‍♂️

Now, the biggest thing that tests my motivation is stress, that’s about it!

What do I do? 🤔

I get the workout done, I stick to the meal prep and I feel so much better for it!

My mood instantly improves, it gives me a clear head to think through whatever my stressor is and solve it and my nutrition remains on track!

Ultimately, I come out way better than I went in! 💪

Your mindset has to change before your motivation and discipline does. 🧠

Prioritize that 8 hours of sleep, prioritize taking some time to meal prep rather than getting a takeaway or sitting watching excessive amounts of crap on TV, find a training programme that you actually enjoy, lay out your daily timetable and find slots for meal prep and training, always remember why you’re doing this!

Want some help getting motivated? Looking to get confident in using free weights? 👇

DM me ‘MOTIVATE’ or enquire via my Linktree, let’s get started! 📲

23/02/2022

Found yourself thinking this from time to time?

There’s a number of reasons why training may start to feel this way, here’s a few:

👉 YOU NEED A DELOAD!

If you’re training frequently and going hard in each session with no time off, chances are you need a deload! 📉

You’re physically and mentally drained from all that exercise, you may not even realize it!

Signs of overtraining could be prolonged fatigue, poor sleep quality, lack of motivation, decline in mental well-being and even starting to feel unwell!

Taper back the volume for a bit, lower the weight, lose a few sets or sometimes the best strategy, just take a week off!

Let your body fully recover, have that well-deserved deload! 🎉

👉 YOU’RE BORED!

Have you been running the same programme for 6+ months? Is it starting to get a tad monotonous?

I’m not surprised!

The best solution to this would be to hire a coach, someone who can create variety and change up your programme at the appropriate time! 🙋🏻‍♂️

Alternatively, try logging your workouts and cycling in a few new movements every 12 weeks or so!

It’s important you don’t change movements up too soon, otherwise you won’t see your lifts progress!

👉 YOU’RE NOT TRAINING FOR YOU!

Yes, we all see the influencers doing crazy new splits and ‘creative’ new movements 🤦🏻‍♂️

That does not mean you have to do the same!

Maybe an upper/lower split works for you, could be a few full body sessions that work best or even a push/pull/legs!

But who’s to say you can’t do a barbell complex with 50m sprint intervals or a calisthenics circuit followed by a 1000m swim? 🤷🏻‍♂️

Train for yourself and what you want to achieve! It could be to place in a physique competition, to move better day to day or just because you want to try something new!

There are no set parameters for how you have to train, so long as it’s safe and with proper technique!

Need some help getting out of that training slump? Want to learn about new methods of training? 🤔

DM me ‘CHANGE’ or enquire via my Linktree, let’s start working together! 📲

OptiPhys

30/04/2022

22/04/2022

06/04/2022

21/03/2022

16/03/2022

14/03/2022

12/03/2022

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Monday	6:30am - 6pm
Tuesday	6:30am - 6pm
Wednesday	6:30am - 6pm
Thursday	6:30am - 6pm
Friday	6:30am - 6pm
Saturday	8am - 1pm