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Tomsfitnesspage

Online Personal Trainer

19/09/2024

When I understood this it changed everything

Nobody is motivated all the time

And you won’t be either 🙅

Let me tell you… I’m not always motivated to go out and run or get to the gym

It comes in waves 🌊

Your emotions will be up and down

The trick is to make sure you have clarity

A plan. A goal.

This will help you to build discipline and do the work regardless of your feelings on the day

Because then it becomes more than just a workout

That’s when you will change ✅

If you can do it when you’re feeling low it will be a breeze when you’re feeling motivated

Don’t succumb to negative thoughts and take control of outcome

This is where you’ll build discipline, habits and a mindset to carry over to other aspects of your life

…Remember it’s more that fat loss 👊

18/09/2024

SAVE this post! ✉️

It can be challenging knowing what to eat when trying to get in shape

You’re looking to drop body fat and maintain as much muscle as possible

I’ve got you covered!

This meal plan ticks every box

176g of protein to help prevent muscle loss and help repair after your workouts

24g of Fiber to help with digestion and gut health

83g of healthy fats to keep you feeling full for longer

Tea and coffee to help fight hunger cravings

And plenty of water to stay hydrated

Feel free to reach out if you struggle with your nutrition targets 🎯

Don’t forget to save this post!

13/09/2024

Damn good work by Doug!

1 stone down in 13 weeks 🔥

After our initial chat it was clear we just needed to get a plan of action together for Doug

Having two jobs a kid and Feeling quite down with an ankle injury he was carrying meant we really needed to tailor things to fit around his current situation

But in true Doug fashion grabbed the nutrition side of thing by the horns

Printing off all the recipes needed into a folder (which still amazes me) and learnt to structure his training and nutrition around his life

I’ve never known someone to be the host of so many parties but understand the underlying goal which he never strayed to far away from

He well and truly rekindled the flame from a training stand point

He now looks to compete in and iron man next year 🤯

As I always say everyone… comes to drop a bit of body fat but gains so much more inspiration to push the boundaries if they commit

There is a lot of opportunity if you choose to become the best version not only for you, but your family as well

Can’t wait to see where Doug’s journey goes 📈

If you with to rekindle your health and fitness, drop me a message and let’s have a chat 💬

06/09/2024

SAVE THIS FOR LATER! 🔥

It can be difficult to hit your daily protein intake especially when on the go

You want to drop body fat but you also want to hold on to as much muscle as possible

Here’s your solution ✅

7 high protein options to help you hit 180g, which can even be consumed on the go

Save this post and let me know if you find it helpful 👊

05/09/2024

12 weeks in for Lucy and her circumstances will be very relatable to a lot of people out there

She knew the fundamentals of training and had trained for while before she started with me.

Lucy’s issue was after she moved house she only focused on cardio because it was the easy fall back alternative and didn’t feel confident to rekindle her love for training in a gym again

Now I know this is the same thought as many people out there

and it’s a shame people stop doing what they love or even don’t make a start because they’re unsure about what to do and the environment they’re heading into

Lucy’s goal was to build confidence again, bring back the shape she once had and not feel like cardio was the only option

How did we do this?

We put together a programme which Lucy understood and could follow easily

This reassured what she was doing in the gym was right, on top of that it took the focus away from everything else apart from going in and getting the workout boxed off!

This allowed Lucy to get back upto speed very quickly

Marry that with a solid nutrition structure and daily accountability we’ve had made so much progress

Excited to see what the next 3 months brings 💪

If you feel like you’re in a similar boat and need the structure to help you get the physique you want, send me a quick DM and let’s have a chat

29/08/2024

Your future is dictated by your daily habits 🔮

Too often people are unwilling to change their daily habits and hope to see change

If you continue on the same path you will receive the same outcome ♾️

What is causing your life to change?

Which daily steps are you taking to put yourself in a better position than you are right now?

We are conditioned for immediate gratification, so when we don’t see immediate results…. give up on the process, failing to see that our daily habits dictate our long term outcome

Social gatherings and events are a part of life but if you’re looking to get optimal results, these events should be treated in moderation and with a conscious mindset

The butterfly effect comes to mind here.

Each action you take shapes your reflection tomorrow, next week, 6 months and even years from now

And it all grew from that one habit you changed. 📈

21/08/2024

5 Not so obvious reasons why your body weight spikes

This is why I take an average across the week for all my clients

It’s essential to monitor everyday and get as many data points as possible then you can look at the bigger picture

The reason for this is if you weighted yourself once a week and that one day your weight happens to spike, it will mask the real progress you’ve made during the week

Weight spikes are completely normal when dieting

but It can be alarming when you’ve done everything correct and see the scale number go up.

08/08/2024

12 week stag do prep for

6 weeks was spent solely on nutrition and minor gym work due to a wrist injury

Not a component that wasn’t nailed by the lad! 💯

We planned for everything his birthday weekend and even the Euros which lasted until the bitter end

We were able to execute almost a stone loss averaging just over a pound per week which is a very respectable effort given the obstacles along the way 🔥

From the very start jose took the advice and just cracked on, ticking off each daily task and built a strong routine along the way

See my recent testimonial video to hear what Jose had to say 🗣️

The take away from Joses journey so far is everyone has obstacles in all shapes and sizes

Working long hours, events coming up, injuries, unforeseen events

It never gets any easier and there will always be a reason to not start

You need to ask yourself…. are you someone who just talks about doing something or are you someone who will take action?

Don’t be a victim in your own life, take control of it

To apply for coaching hit the link in my bio

05/08/2024

A bit of downtime in Anglesey 🌊

It’s been nice to switch off for a few days.

Feeling recharged and ready for the week ahead 🔋

01/08/2024

Does your nutrition plan cover all these areas?

Quick diet fixes seem appealing but don’t offer longevity

Figure out a plan which covers all obstacles and learn how to navigate life and understand it doesn’t have to be overly restrictive making it an unsustainable approach

27/07/2024

Sub 20min 5km ✅ (19:43)

Major milestone ticked off the goals list 📝

Dragging 98kg of me around the the block was no easy feat

Thanks Jimmy for pushing me 🤝

On to the next goal 🚀

18/07/2024

5 Fat loss truths you need to know 👆

If you want to maximise your return for the effort you put into looking and feeling your best then you may want to consider the above

Save this post to fall back on in the future!

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