Fitness Transformations with Toby Flowers

19/03/2024

🌟 Exciting News! 🌟

Hey everyone! I have some exciting updates to share with you all. As much as I've loved running my personal trainer page, I've been inspired to take things to the next level and create a supportive community focused on fitness transformations!

Introducing our new group: FTWTF – Fitness Transformations with Toby Flowers! 🚀💪

This group will be a space where we can come together to support and motivate each other on our fitness journeys. Whether you're looking to lose weight, build muscle, tone up, or simply improve your overall health, this is the place for you!

I've created a quick questionnaire to gather your input on the features and content you'd like to see in the group. Your feedback will help shape the direction of our community and ensure it meets the needs of everyone involved.

👉 Click the link below to complete the questionnaire and have your say:
https://forms.gle/W6WTv232jgbwLmh27

Let's support each other, inspire one another, and achieve our fitness goals together as a community!

Toby the Fitness Trainer

Thank you so much for signing up to the waiting list! I'm so happy you're here. I've received a lot of input about what features you'd love to see in the transformation programme. This questionnaire is designed to help me gather further insight into the most valuable features to spend my focus on de...

22/01/2024

💪 Week 2 Progress 💪

I've seen progress this week in my squat and bench strength. I had to delay my pullup session because of fatigue from an intense cardio class 😅🥴

I'm really happy that I managed to increase my weekly cardio. I've found I have no energy for it after my resistance work. I have two strategies to try increase it further:

1. An interworkout sports drink containing glucose (lucozade for now).

2. Short cardio sessions seperate from my resistance workouts.

My body composition results show that I need to further update my nutritional strategy. Given the error of the machine, I would say I've slightly lost or maintained my body weight. Interesting as I gained weight on less calories last week. 😂😂

I could explain this lots of ways, adapting metabolism, increased cardio and neat (non-exercise activity thermogenesis), calorie tracking error etc.

Regardless of the reason, the result is still an increase in calories. I did experience some gut discomfort saturday morning, which is why I ate significantly less calories that day, and mostly high calorie snacks on sunday evening.

Goals this week are to:
1. Increase calories by 5%, from 3000kcal to 3150kcal.
2. Increase protein to 20% (~160g) by:
a. Consistent breakfast of overnight oats and scrambled eggs.
b. Aiming for 80% of my calories (2500kcal) from breakfast, lunch and dinner.
c. Picking snacks with higher protein, e.g. lentil crisps, greek yoghurt, nuts and nut butters, lactose-free cheese & protein bars.

12/01/2024

💪 Weekly Progress 💪

Starting numbers from the first week of my program. I feel it's really important to measure multiple ways to progress so there's always something to celebrate 🎉🎉🎉

The physique score, muscle, bodyfat and bodyweight are measured via Boditrax. Not always the most accurate but good enough. The score means I'm currently "slim muscular." My bodyfat is super low but I want more muscle. Where I'm at now is healthy but I want to be stronger and look a little bigger.

The squat, bench and pullup numbers are from training, RPE ~7/10. Progressing my training numbers is more important to my strength than my maxes.

Cardio fell a little short of my goal as I missed my Monday session and had to cut the cardio from my Wednesday session to get to work on time. Going into next week this is going to be a big focus for me.

After tracking calories, I averaged about 2700+/-500kcal/day with no digestive issues. I've set my calorie target at 3000kcal to slowly gain weight and reduce fluctuations in energy from inconsistent calorie intakes.

I'm hitting my sleep goals but want to increase the quality as I am waking up feeling tired.

Follow for further updates and share your own goals with me!

08/06/2023

Do you have something coming up that's making you feel a bit anxious? 😖

Be that... a social event, exam, interview, or a date 💯

It's common to feel apprehensive when you're doing something new.

I try to remind myself when I'm building up towards an event, that over-thinking can often make it feel worse.

When I first started helping people with their fitness, I had many moments of apprehension.

However, one thing that's always stuck with me is this...

The only difference between nerves and excitement is how you label them.

Think about the butterfly feeling of nervousness in your stomach

Now think about the butterfly feeling of excitement in your stomach

The sensation is the same.

It's your perception of it that's different.

We label it as nerves when we're thinking about what can go wrong in the situation.

However we see it as excitement when we see the opportunity as a chance to learn something new about ourselves and the world.

What are you excited for right now?

CTA: 👇🏼 Let me know in the comments below👇🏼

26/05/2023

I'm looking to build a new fitness programme - is anyone able to complete a research survey for me to help me learn more about the habits of people in our local area? Comment below if you'd be happy to help

10/05/2023

Hey! This year I'm running the 10k Race for Life in Cleethorpes, and then joining my TF Training clients to complete the 5k!

I wanted to do this to raise as much support as possible for this cause that I'm extremely passionate about.

Please click the link below to learn more about how you can support Cancer Research too!

Cancer has taken from me some of the most important and treasured people in my life, both role models and friends. Last year I completed the 5k, the first running event I had ever completed. I'm hoping this year that by running the 10k I can inspire even more people to contribute towards this great....

26/04/2023

Do you struggle to push yourself in your sessions?

A personal trainer can provide that extra level of energy and motivation to keep you consistent towards where you see yourself feeling your best!

Whether because of low energy, low understanding or low time management, there are a lot of barriers between you and your goals.

DM me your biggest problem with your training right now and I'll book you onto a free 30 minute meetinng to discuss!

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