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Christian Hyslop Coaching, Fettle Studio, Wilton Road Industrial Estate, Wilton Road, Humberston (2026)

11/10/2021

You can have your cake and eat it and still get results 🍰

Lots of people have inquired about my coaching programme over the last week.

The main reason they reach out is to help them with weight loss.

The majority of them have tried various methods in the past.
👉 Fad diets – some of them quite extreme
👉 Fitness Downloads – remember insanity?
👉 Going 100% clean – no booze, no sugar, no processed foods, NO LIFE!

There’s nothing wrong with following a diet, doing high-intensity training, and cutting back on alcohol…

The problem is with most people is that it’s not sustainable.

You're either on the plan or off the plan aka “all or nothing”.

Wouldn’t it be nice to find that middle ground?

To follow a plan that includes a night’s out drinking alcohol.

Nights in enjoying a takeaway.

Social occasions where you can literally have your cake and eat it!

Doing all the things that you enjoy, without feeling guilty.

Well, you can.

The key here is structure.

You just need to have a plan that caters for social events and kicking back.

If you struggle to strike a balance, reach out and get in touch.

I will happily give you my time and try to help you.

I help people every day who reach to me, it’s my job and I love it!

Christian 😊

01/10/2021

5 basics that will get you results with your body 💪

No talk of calorie deficits here – that was in Wednesday's post 😂

This is about doing the basics but doing them consistently well.

Getting into better physical shape is not complex

It is not rocket science 🚀🌍

There is so much confusion out there 😕

But I like to simplify things.

Make them easier to understand.

This makes it easier for my clients to implement them.

Here’s the 5 basics that we install within my Mind Body Upgrade programme
1️⃣ Optimise Sleep
Routine is key here – regular sleep/wake times and wind down routine does the trick.

2️⃣ Hydration
You lose 1 litre of water every night through breathing – hydrate first thing before morning tea or coffee massively helps.

3️⃣ Steps
We were born to move – most people burn more calories through daily movement than exercise, so make it a priority.

4️⃣ Eat Healthier
Prioritise home prepared/cooked foods – aim to up the protein and reduce either carbs or fat, not both.

5️⃣ Reduce Alcohol & Processed / Takeaway Foods
Reduce not eliminate is the key here – set some limits on the above and you will drastically reduce your weekly calories as a result.

There you have it; these are the basics.

If they are done consistently well, you will get results.

Of course, things like exercise and stress management will also help and are important but do the basics first.

Are you consistently doing these 5 basics on a daily basis?

If you’re not, let me know which one’s you struggle with, comment 👇

Christian

30/09/2021

𝑨𝒓𝒆 𝒚𝒐𝒖 𝒔𝒕𝒓𝒖𝒈𝒈𝒍𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝒎𝒊𝒏𝒅𝒔𝒆𝒕 𝒑𝒓𝒐𝒃𝒍𝒆𝒎𝒔? 🧠

So many guys do when it comes to their health and body.

In fact, I’d say that mindset is the number one roadblock for most people.

It’s the reason why they can’t sustain their results.

Worse still.

It prevents them from starting in the first place.

Mindset isn’t just one thing.

It’s a multitude of things.

Let’s break mindset down into smaller chunks and take a closer look.

𝐌𝐢𝐧𝐝 𝐁𝐨𝐝𝐲 𝐔𝐩𝐠𝐫𝐚𝐝𝐞’𝐬 10 Mindset Pillars
🧠Mission: finding your true purpose in life.

🧠 Identity: who you are and what you stand for

🧠 Vision: where you want to be in 3-5 years’ time

🧠 Value: your fundamental beliefs that you live your life by

🧠 Principles: a set of personal rules that align with your values

🧠 Goals: short/medium targets you want to achieve

🧠 Structure: a master plan to help you achieve your goals

🧠 Routines: weekly and daily routines that support with the plan

🧠 Targets: daily goals keep you on track

🧠 Metrics: measurements to track performance and progress

When you break mindset down like this, it’s easier to understand.

From here we simply audit.

Identifying strengths, weaknesses, and blind spots.

We are not looking for perfection here, that doesn't exist

Just areas to work on and develop.

Believe me, when you have all these bases covered, you’ll be in a good place.

You’ll have a 𝐛𝐮𝐥𝐥𝐞𝐭𝐩𝐫𝐨𝐨𝐟 mindset.

Feel free to use this model...hopefully, it can help you.

Let me know if this post has helped you in any way?

Christian 👊

24/09/2021

𝑯𝒆𝒓𝒆’𝒔 3 𝑯𝒂𝒄𝒌𝒔 𝑻𝒉𝒂𝒕 𝑾𝒊𝒍𝒍 𝑺𝒌𝒚𝒓𝒐𝒄𝒌𝒆𝒕 𝒀𝒐𝒖𝒓 𝑺𝒕𝒓𝒆𝒏𝒈𝒕𝒉 🚀💪

Many guys I speak with struggle to get stronger and build muscle even though they train regularly.

Leaving them feeling frustrated and wanting to throw the towel in.

Being totally honest, this does not surprise me from how I see guys in the gym training.

The two main reasons are 𝐥𝐢𝐟𝐭𝐢𝐧𝐠 𝐭𝐨𝐨 𝐦𝐮𝐜𝐡 𝐰𝐞𝐢𝐠𝐡𝐭 and 𝐩𝐨𝐨𝐫 𝐭𝐞𝐜𝐡𝐧𝐢𝐪𝐮𝐞 – a double whammy!

They must think that the heavier they lift the more their muscles will grow – that’s not the case.

Too much weight leads on to poor ex*****on of movement and decreased range of motion.

This combination not only limits progress, it’s a recipe for injury too.
3 HACKS TO SKYROCKET STRENGTH
1️⃣ Go Through A Full Range Of Motion
💪 Drop the ego and drop the weight, your muscle doesn’t know what you're lifting!
💪 Full range of motion is far more important than weight!

2️⃣ Control The Lowering Phase Of The Exercise
💪 Don’t let gravity do your work, controlling the weight is the muscles job.
💪 You are much stronger in this phase so utilise it with slower movements
3️⃣ Move With Intention & Focus

💪 Stop thinking about what you're doing later and focus on the exercise
💪 You can actively contract more muscle fibres by focusing on the area you are working
You need two things that you need to increase strength and build muscle are progressive 𝐨𝐯𝐞𝐫𝐥𝐨𝐚𝐝 and 𝐚𝐝𝐚𝐩𝐭𝐚𝐭𝐢𝐨𝐧.

The 3 hacks that I have mentioned will certainly help you overload the muscle effectively.

The adaptation part happens with adequate rest, sound nutrition, and quality programme design.

If you’ve plateaued in the gym and want some advice, simply get in touch.

Comment below with a “💪” or send me a direct message and we can chat.

Christian

21/09/2021

𝑫𝒐𝒏'𝒕 𝒍𝒆𝒕 𝒚𝒐𝒖𝒓 𝒃𝒆𝒍𝒊𝒆𝒇 𝒔𝒚𝒔𝒕𝒆𝒎 𝒉𝒐𝒍𝒅 𝒚𝒐𝒖 𝒃𝒂𝒄𝒌 𝒇𝒓𝒐𝒎 𝒈𝒓𝒆𝒂𝒕𝒏𝒆𝒔𝒔!

Most of our self-limiting beliefs stored in our brains aren't real.

In fact, the majority of them are not even ours.

They have been imposed on us by other people.

Parents, siblings, friends, teachers etc.

They didn't do this to be unkind.

It's just something that older people naturally do, they influence the younger generation.

But here's the most important point here...

Your 𝐛𝐞𝐥𝐢𝐞𝐟𝐬 influence your 𝐭𝐡𝐨𝐮𝐠𝐡𝐭𝐬

Your 𝐭𝐡𝐨𝐮𝐠𝐡𝐭𝐬influence your 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐬

Your 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐬influence your 𝐝𝐞𝐜𝐢𝐬𝐢𝐨𝐧𝐬

Your 𝐝𝐞𝐜𝐢𝐬𝐢𝐨𝐧𝐬influence your 𝐝𝐞𝐜𝐢𝐬𝐢𝐨𝐧𝐬

Your 𝐚𝐜𝐭𝐢𝐨𝐧𝐬 influence your 𝐫𝐞𝐬𝐮𝐥𝐭𝐬

So if you think about it.

Your 𝐛𝐞𝐥𝐢𝐞𝐟𝐬 directly impact your 𝐫𝐞𝐬𝐮𝐥𝐭𝐬.

This is why it's really important you challenge your beliefs and don't let them dictate your progress in life.

They are not real anyway.

This is some of the deeper mindset work we explore inside my coaching programme.

It helps clients overcome challenges in their life that are truly holding them back.

Let me know if you can resonate with this?

Christian

17/09/2021

𝐈𝐬 𝐲𝐨𝐮𝐫 𝐥𝐚𝐜𝐤 𝐨𝐟 𝐬𝐞𝐥𝐟-𝐛𝐞𝐥𝐢𝐞𝐟 𝐡𝐨𝐥𝐝𝐢𝐧𝐠 𝐲𝐨𝐮 𝐛𝐚𝐜𝐤 𝐟𝐫𝐨𝐦 𝐦𝐚𝐤𝐢𝐧𝐠 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬?

This is a very common problem amongst lots of people I’ve worked with.

Lack of self-belief comes from past experiences.

Let’s take losing weight and maintaining it as an example.

The weight loss isn’t the difficult bit, the maintenance is.

Statics show, 95% of people who lose weight put that weight back on.

That is a mind-blowing statistic.

That means that 95% of people who have lost weight have a past experience of regaining that weight.

This directly impacts their self-belief in a negative way.

A lack of self-belief will certainly hold you back from moving forward.

If you want to work through this, you need to challenge your self-belief and here’s a great question to ask yourself…

Why is this time different?

Answer A:
“Nothing is different, but I’m more determined this time”. The outcome will likely be the same.

Answer B:
“I am doing things differently this time; I’ve hired a coach to guide and support me”. The outcome is likely to be different.

The main point here is that Answer B will instal self-belief, Answer A won’t.

Why?

Because in Answer B, you have done something different, you have someone in your corner, which will boost self-belief.

On a scale of 1-10, how would you rate your self-belief that you can achieve the results you dream of with your health and body?

Please comment below, I’d love to know 👇

16/09/2021

Do you tend to put things off?

People in the UK live on average for 82 years.

That's 4225 weeks on this earth.

Not long really when you look at it like that.

Why put things off.

Why not get after it and be the healthiest and happiest version of yourself that you can be.

Don't focus on the big changes.

Focus on small progressive steps.

You'd be amazed at what you can achieve in 26 of those 4225 weeks.

Christian 😊

15/09/2021

Which of these 3 camps are you currently in with regards to your body?

Read the description of each camp and identify which one you would be in right now.

This is simply a self-awareness exercise, not a to be placed on your head.

Once you have identified where you are at, I will provide you with some tips about how to move up the camps, if you so wish.

Camp 1
👉 You’re making an effort but you’re not getting any results
👉 You’re frustrated that no progress is being made
👉 You’re lacking self-belief that you can achieve your goals

Camp 2
💡 Your progress is a bit stop-start but you are edging forward
💡 Nothing’s wrong but feel like you’re going through the motions
💡 If you slightly veered off track, you could be heading straight back to Camp 1

Camp 3
👍 You are thriving
👍 Life feels good
👍 You’re inspiring others around you

I think you’d all agree that Camp 3 is the place to be.

So how do progress towards there?

Camp 1 Action Steps
🎯 Set yourself a realistic outcome/goal that you would love to achieve in six months’ time
🎯 Break your outcome/goal down into six chunks – these are your monthly targets
🎯 Create four weekly plans based on your monthly targets.
🎯 Identify 3-5 daily healthy habits that align with your weekly plan
🎯 Review your healthy habits every day and tick them off
🎖 Celebrate your wins – if you achieve your daily healthy habits do something nice for yourself that doesn’t negatively impact your progress

Camp 2 Action Steps
Before I go into action steps, there is nothing wrong with being in Camp 2, but you may find it frustrating that you’re not in Camp 3.
🎯 Ask yourself this “do I really want to achieve the goals I have set, or have they changed?”
🎯 Recognise if the path you are on is aligned with your goals
🎯 Identify if you have a lack of understanding of what you need to do in order to get to where you want to be

🎯 A reflection question “with my current lifestyle, am I in danger of regressing back to Camp?”

Camp 3 is the place to be so once we get there we want to stay there.

Maintaining high standards, setting new challenges, and avoiding complacency are the key characteristics to help you stay in Camp 3.

Everyone has the capabilities to reach Camp 3, you just need the right things in place.

Which Camp are you currently sitting in, I’d love to know?

Christian 😊

14/09/2021

How often do you have that “F**K IT” moment?

Let me set the scene...

You start a weight loss programme, you’re gonna smash it!

No booze, no treats, no carbs in the evening.

Training four times per week, 12k steps and 2-3 litres of water per day.

All targets hit in week one, you lose some weight, you’re off to a flyer.

Your second week starts really well but the grind soon kicks in.

You trudge on to Thursday and it’s becoming a struggle.

You made it to Friday and keep telling yourself you can do this.

Then that text message arrives…fancy coming out tonight?

“Why not”, you say to yourself, “I deserve it!”

You end up drinking way more than usual and finish the night with a takeaway,

You wake up feeling like s**t and simply can’t face the gym.

Your day spirals out of control, grabbing comfort food at every opportunity.

Then come those words, “F**K IT”

You head back out on Saturday night and write your weight loss programme off as another failed attempt.

I see this so many times, a “black or white” mentality.

People either "on-plan" or "off-plan"

Setting themselves up for failure before they even start.

Having massive expectations, being too restrictive and unrealistic.

Especially if there is a history of quick-fix approaches to weight loss.

Yes, you can lose a substantial amount of weight in a short period of time without extreme measures.

But it needs to be tailored to you.

Not some random plan off the internet or what your mate is doing.

If you would like some advice, all you have to do is ask.

Comment below with the word “Advice” or send me a private message to arrange a free call.

08/09/2021

Client Celebration/Graduation – 𝐏𝐡𝐢𝐥 𝐀𝐝𝐚𝐦𝐬

I certainly have mixed emotions about this guy graduating from my Mind Body Upgrade programme…

On one hand, I am really sorry to see Phil leave as he has been an absolute pleasure to work with.

On the other hand, I am proud as punch to see how much progress this guy has made in such a short space of time.

Phil came on board almost 3 months ago as he was fed up feeling out of shape and low on energy.

On top of that, Phil wanted to gain a better understanding of balanced healthy living so he could pass that knowledge on to his family.

When people have a deeper meaning to change, other than just for themselves, they tend to get the best results.

And boy, did Phil achieve great results.

Don’t get me wrong, there was no magic formula Phil was following.

He did the basics very well and was consistent throughout.

Here are some of the basics I’m talking about…
👉 Sleep: establishing a regular sleeping pattern to enhance sleep quality
👉 Hydration: ensuring he was fully hydrated every day without fail
👉 Training: keeping to a minimum of 3 training sessions per week as a non-negotiable
👉 Movement: hitting his weekly step target without fail
👉 Nutrition: following a structured flexible diet with foods Phil enjoyed eating
👉 Education: attending weekly educational webinars to improve his knowledge
👉 Balance: prioritise family time away from work/programme

As you can see, the foundations of Phil’s programme are not groundbreaking.

Programmes really don’t have to be.

The most important part of designing a programme is to ensure the client can adhere to it.

Phil certainly could and his health, fitness and wellbeing benefitted massively.

Although losing weight wasn’t Phil’s priority, he was happy that he lost 8 kg / 18 pounds.

Here are some other metrics that we measure on the programme to gauge progress
Start End
Fitness 5 8
Strength 4 8
Energy 5 9
Sleep 6 9
Knowledge 5 8
Routines 3 9
Standards 5 9
all above rated from 1-10 (1=low / 10=high)

As you can clearly see, Phil made some unbelievable progress throughout his journey.

And wasn’t just the programme that helped Phil.

He thrived on the support, accountability, and education that the programme delivered.

All of which has helped Phil make tremendous progress and inspire his loved ones to do the same.

Here’s to you mate 🙌 massively proud of you 👊

30/08/2021

How to change your glass from being half empty to half full...

Having a positive outlook is really important.

But sometimes it’s easier said than done.

Sure, there will be some aspects in your life that you are positive about, and there will be other things that you are more negative about.

If one of those negative things happens to be your body right now, you can fix that.

Maybe you’ve enjoyed the summer and the sense of freedom and overindulged a bit too much.

Or it might be a longer-term problem that you’re trying to overcome.

Whatever your situation, you just need to instal some confidence in yourself and believe you can change, because anyone can change.

The best way to gain confidence is to build trust.

Don’t set your expectations too high when you start off. This is a common mistake I see, time and time again.

Going from 0-100 right at the start because you want to see change as quickly as possible.

Yes, implement some changes but make sure they are achievable. This is the only way you will build that trust in yourself.

When you build this trust, your confidence will skyrocket 🚀

When your confidence is high, you can make more changes.

Before you know it, you’ll be seeing results and you will be able to sustain them because you haven’t taken the "all or nothing" approach.

Remember…"slow and steady wins the race" 🐢

Have you been guilty of the "all or nothing’" approach?

Let me know below 👇

Christian 😊

27/08/2021

𝑰’𝒗𝒆 𝒉𝒂𝒗𝒆 𝒕𝒐 𝒄𝒐𝒎𝒆 𝒄𝒍𝒆𝒂𝒏 😲

My normal regimes have been put on the backburner recently…

No, I haven’t been on holiday, but I have had a couple of weeks socialising with family.

I’ve been off track with my eating, including takeaways and lots of chips 🍟

I have also been consuming a lot more alcohol than usual 🍻 🍷

Oh, and my morning and evening routines have taken a back seat.

Why share this with you?

Because, although I am a coach and inspire my clients to become the best versions of themselves and get amazing results…

I am a normal bloke, who likes to eat pizza and chips and have a beer and a glass of wine.

I’m no different to most people out there, I like to have fun and let my hair down.

On top of that, I have the same stresses and life challenges as anyone else…

However, I have learnt how to manage stress more productively and now I lean in to challenge, rather than shying away from them.

I also have a structure in place and solid routines that I follow which are the foundations of my lifestyle.

This structure and these routines keep me in a good physical, mental and emotional state, safe in the knowledge that if I veer off track (family social occasions & holidays), it’s easy to get back on track.

These are the principles that I teach inside Mind Body Upgrade…

If you don’t have solid foundations in place and principles you adhere to, school holiday periods will always be a major obstacle and cause huge setbacks.

How do you cope with school holidays, do they derail your progress and set you back or do you breeze through them?

Let me know below 😊

Christian Hyslop Coaching

11/10/2021

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