PHILCAPONPT

15/04/2025

With Summer months on the way along with a 2-3k walk I’m going to use some kettlebells with variations of farmers carries.
(1) Alternating a rack position and over head from left to right (2) squats. (3) front raise Even throwing in just normal shoulder presses don’t be afraid to be a little different from just running or walking your dog 😃

12/12/2024

24/08/2024

Ran the park run 5k organised in bushy park which I normally avoid & done at Christmas a few times the reason being is I want to keep pushing my self and running with others would push me. Can I still get a sub 21 ? absolutely with the right conditioning training & eating I still can.

It’s the same with work/service I’m still ambitious my passion now is for fitness it was best thing I did was to get in to the fitness industry. All I want to do is to keep getting better keep growing keep evolving I don’t do mediocre keep striving & being comfortable at being uncomfortable.

14/07/2024

Delayed my run today till the afternoon felt really comfortable today back in my 20s if England 🏴󠁧󠁢󠁥󠁮󠁧󠁿 were in the final would of been a great excuse to prop the bar up and go on a big bender 😂 Health is wealth & just 9 weeks until the Richmond half marathon -mindset

25/02/2024

First run off the year and the longest spell with out running since I started out 10 years ago.
Had a route planned out know bushy park like a back of my hand 😂 so roughly knew it was close to 4 miles and I felt good could have gone on for longer.

It’s time to re programme my mindset running helps me feel more focused and energised. Looking now to book a half marathon Richmond fest in September my PB is 1:44:58 & I’m going after it 😊

20/02/2024

How to make self-talk more positive and less negative

Noticing negative self-talk and turning it around before it takes hold can help people think more positively and change their behaviors. The CCBT suggests that positive or negative self-talk becomes a habit that people can change.

The first step in making self-talk more positive is to identify negative thinking. A person can notice how they talk with themselves when faced with challenges. It may help to write down examples of negative self-talk.

A person can then think of more helpful things they can say to themselves in challenging situations. Below are some examples of how to turn negative self-talk into positives:

Negative self-talk Positive self-talk
That is too difficult. It sounds challenging.
I cannot do it. I will give it my best shot.
I always mess things up. If I mess up, I will learn from it.
I have always been this way. I am open to change.
I will fail. I want to succeed.
My life is awful. I am lucky. My life could be worse.
No one likes me. I like myself.
I do not know anything. I want to learn.

22/01/2024

Remember to turn everything off at least once a week, including your brain, then just sit somewhere quiet and chill out.

You’re never going to feel great all the time find a place where you can switch of or do an activity you enjoy.

You can never stop negative thoughts just be curious to those thoughts think of things your grateful for mindfulness is also a great tool to use. 💎

30/11/2023

Let’s bring on December, if you normaly put off things till later or you say to your self let’s get December, out of the way first before I start fresh. All you are doing is teaching your brain to become accustomed to putting things off till a later date and this habit will continue throughout the year.

So for December re wire that thought process for instance you want to get fit start right now because for one you have a head start for the coming year December, is a quieter month the best time to get ahead and take on 2024 in a better frame of mind mentally & physically.

It’s important to have a goal in mind for instance a race/event to aim for to put down on the calendar.

10 years ago I started by journey on fitness I started running at 38 since then I’ve run 3 marathons lost count of how many half marathons & also done two Tough mudders and a Spartan race.

Beginning of this month I started out a 6k challenge for alternating each day a run, bike,or row,

I had not run consistently this year so my first run this month was hard but today I felt good what ever you want to achieve to lift heavier to get stronger it will be hard at first but keep being consistent you will always get blips that’s life but never give up.

You got this ❤️

29/10/2023

The clocks gone back that doesn’t mean you should it’s time to look forward if you had a challenging year then now is the time to re- energise your self put down a goal to aim for for next year.

We all seek comfort and so easy to absorb negativity, first things first get to work on your self keep looking to improve everyday and be the best version of yourself

Hang around positive people exercise is essential if you find it hard to train by your self find a friend to train with you.Even both of you sign up for a event for next year to work on together or find someone a trainer to be accountable for your self.

Beware of your eating habits there’s no harm in treating your self every now and then especially Christmas but also have that discipline and focus for the new year to achieve what ever you like. To minimise colds/flu vitamin D & C is essential get plenty of sleep turn of all distractions a hour or two before bed.

So get to work on your self now and over come fear that’s the main thing that holds people back the fear of rejection or failure it’s what held me back for many years just simply laugh off that negative dialogue in your head the more you get uncomfortable the better you become in everyday situations. 😊

22/10/2023

So Today at the last minute I decided to run Kingston half marathon no preparation for it but i booked this race up many months back last run I did was 29th August, 😂 The time didn’t matter in most cases people fear failure & getting uncomfortable it was a cold start to the day i could of stayed in bed and thought let’s sleep in but no not this time.
Change your mind set fitness is not about having that perfect body that 6 pack not for me anyway it’s staying fit physically & mentally. If your dwelling on starting your fitness journey just get on and do it or you joined the gym but but not been yet just step out of your comfort zone and do it no looking back the only regret you have is not doing anything about your health and being a better version of your self.

25/09/2023

Today was a day off feeling crap 😂 normally running for me is my form of coping mechanism but a few weeks ago twisted my ankle so running I haven’t done but probably give it a go some time this week. In the past it would of been been beer probably a big bar of chocolate to get my mood back up but that’s only temporary before you crash again. For most people they turn to food or booze like I did in the past. But for me now it’s first stop and reflect 🛑 getting out in nature helps and finding things your grateful for lifts my mood back up.