https://www.facebook.com/2128224340780157/

Built In 1Hundred, Moreton in Marsh (2026)

10/03/2024

Changing bodies is easy, that’s not why I got into coaching.

I often refer to the gym as the hand that saved my life.

When I was having some pretty dark thoughts, they were silenced in the gym.

It gave me peace and taught me the importance of building simple habits and the effect they can have on your mindset.

As I found out, you can have a healthy body but your mind can be in a completely different place.

It’s messages like this that I do what I do.

If you want to look ripped in 8-12 weeks and lose your results as quickly as you got them, this isn’t the right place for you.

If you want to improve your mindset, build a body as a byproduct and keep your results, you’re exactly where you need to be.

And if you’re struggling to get your fitness journey going and need the right strategy for you DM me the word “MINDSET” and I’ll tell you exactly what you need to do.

09/03/2024

A week well spent.

1. Abu Dhabi Sheikh Zayed Grand Mosque 🕌
2. Sand betix my toes, brother by my side, smile on my face 😊
3. Couldn’t keep the birds off me out here 🙄
4. 2nd best Nando’s destination in the world 🍗
5. Those kms aren’t going to run themself 🏃‍♂️
6. E.T x3. Did you know it rains in the desert 👽
7. Safety first ⛑️
8. Lift, laugh, love ❤️
9. Two of the 7 wonders of the world 🤯
10. Can’t believe I met the king of Dubai 🕋

I felt pretty guilty going away, I can’t lie.

Recently I’ve been overwhelmed, getting too caught up in how good other people’s lives look on social media.

(I’ll probs do a post on it this week)

I didn’t want to pass that feeling on, so other than work and this dump I wanted to keep it low key.

Make memories, be present, enjoy myself with one of my best mates and his Mrs, work, run, train and bounce.

Mission complete ✅

Alhamdulillah ❤️

07/03/2024

Building muscle is easy especially when you follow these simple steps.

For years I struggled to build muscle.

It felt like no matter what I did I’d never make progress leaving me feeling so demotivated.

This would lead to me being inconsistent because I felt like, what’s the point if I’m not getting results.

I found the concussion of not knowing what to do overwhelming which would get me caught up in a stop start cycle.

Here’s how I made the change.

1. Progressive overload.

I’d go to sessions and do exactly the same thing, over and over again.

Same sets, same reps, going through the motions.

I never saw any progress until I implemented some form of progressive overload.

2. Not eating enough.

I used to “eat healthy” thinking that the less I ate the more weight I’d lose and the better I’d look.

That just was not the case.

I had zero energy when I trained.

I wasn’t eating no where near enough protein, which is the macronutrient for muscle growth, repair and maintenance.

I was setting myself up to fail.

3. I didn’t have the right strategy.

When I went to the gym I’d do a bit of this and a bit of that just because I saw an influencer do it online.

What I was doing had absolutely nothing to do with the results I wanted.

It wasn’t focused.

Although I was putting in the same amount of effort as I do in my training sessions now, I was never going to get the results.

As soon as I started focusing on these 3 steps, I was able to build more muscle and begin to love the skin that I’m in.

For me that’s the most important thing for anyone.

Feeling comfortable in your own skin, so you don’t tear yourself to pieces every time you look in the mirror.

If you’re struggling to build muscle, follow these 3 steps and you’ll be shocked by what you achieve.

And if you have no idea how to do that, DM me the word “MUSCLE” and I’ll tell you how to overcome, all of the above.

02/03/2024

I believe in you, if I can do it, so can you.

These simple reminders have helped me along the way to my proudest achievement.

Winning the battle with my mind.

Here’s more of a break down.

1. No one is coming to save you

I remember going into work every day, feeling chained to my desk thinking one day this will change.

It never did.

Things started working for me when I realised you don’t wait for change, you create it.

2. Your not as important as you think

I’d question every move I made in fear of how it would look to someone else.

I nearly didn’t move to Australia at 27 because I was scared people would think I was too old.

I almost didn’t start coaching because I was fearful people would judge my content.

Truth is no one really gives a s**t.

They may have a thought that I’m a dick head, but that will quickly be replaced by thoughts of what’s going on in their life.

3. Failure isn’t final

I’d constantly question, what if it goes wrong?

What if it doesn’t go as planned?

That would cause a paralysis by analysis.

What I’ve found is, what if it does all go wrong?

What is the worst that can happen?

Naturally we’re drawn to negatives, but what if it all goes right?

4. You’ve got through all of your bad days so far

When you’re having one of those days, remember, you’ve had them before and you can get through this one.

My mate used to have to pay for me to get on the bus at the end of the month so I could get to work.

I was skint.

And no matter how skint I’ve been in life, I’ve got through it.

The same can be said for life.

Hard times don’t last, and you’ve got through all of the worst days of your life so far.

5. Look for the evidence

I used to watch a film or an episode of a series and constantly tell myself,

you’re lazy
you don’t want it
you don’t work hard

Which would make me feel overwhelmed by guilt and the feeling of failure.

Now I look for the evidence.

What actions have I carried out that prove I’m not any of my insecurities.

I train 5x a week.
I work 10 hour days at times.
I’m a workaholic.

For more content just like this and if you ever need an added boost on your bad days, drop me a follow ❤️

24/02/2024

Takeaways are a non-negotiable to me.

This week I’ve had 4.

Chinese, fish & chips, Nando’s and a breakfast burger.

A huge mistake I made when I was younger was cutting these foods out.

They’d be a treat that I’d immediately beat myself up for having.

Over the last 8 years, I’ve completely stopped tracking calories.

Simply because I tracked for 12 months straight to get an understanding of what meals looked like and what I could eat.

Tracking calories doesn’t mean restricting foods.

It’s like having a say nav to get you from A-B, course correcting you if you take a wrong turn.

Although my goal is to stay the same (maintenance), I eat in a slight deficit through the week.

That gives me leeway with my calories when it comes to eating the takeaways.

I’m by no means saying, order 4 takeaways and be done with it.

I’m sharing this so you know that a takeaway will not kill you or make you fat.

Just because it’s not a single ingredient food, doesn’t mean it’s the end of the world.

I hope this helps you with the stress, frustration and overwhelm I used to have when it came to eating out.

Ps. I’m 4 takeaways in this week and I still haven’t had a curry.

A week without curry is a week not lived.

18/02/2024

How goods a week filled with self induced anxiety?

1. Nath Hof - a pathetic attempt at being at one with the cold 🥶
2. Spa day with the Kween ❤️
3. Had to ask for a bigger robe 🥋
4. The Croc apprentice 🐊
5. Celebrating love ft blue roll 😍
6. Fresh from the groomers and thriving 🐶
7. First attempt of watching the Arsenal 🔴⚪️
8. Banoffee and Biscoff 🍩
9. Thank you so much 😭🎉
10. Unc/ the pillow 👶

Paralysis by analysis this week.

I’ve not trained, I’ve not ran and I’ve felt s**te for it.

Often when I feel stressed I chuck everything in the f**k it bucket.

All the habits that make me feel good go out the window and I self sabotage.

Hit a milestone on the gram this week. The number itself doesn’t matter, it’s just the fact that you are part of it.

The goal has always been to add value to someone’s life every day.

Now I have 40,000 chances to do that each day.

Speechless.

I don’t believe in saying next week I’ll get back on track, hence smashing my longest run ever today.

What I’ve found is we often know what we need to do to feel good.

It’s just taking action on those tasks.

Hope you had a belter ❤️

Onto the next, and thank you again for watching, liking, sharing or just learning from my content.

It means the world.

15/02/2024

Here’s the THREE things I did in this transformation.

1. Train hard.

It’s so important to get a decent pump before taking a picture ready for the gram.

It makes your muscles look bigger and you’ll look leaner.

No brainer.

2. Lighting is key.

Standing with the lighting behind you takes away all your definition.

Perfect for the shot when you put the light in front of you to highlight all your best bits.

3. Tense so hard you might 💩

I can’t really elaborate more on that, it’s pretty self explanatory.

Top tip, take as many pics as you can so you have loads to choose from.

I hope you can tell that it’s utter nonsense.

Just like most content you see on social media.

Although I didn’t edit the pics (because I have no idea what app or how to) a lot of people do across socials.

Pointing out your wobbly bits in comparison to “body goals” isn’t going to do your head any good.

I hope this post shows you how fake social media can be.

And if you want the fitness tips with less of the bull s**t, give that follow button a tap.

11/02/2024

If you’re lazy like me, I can’t recommend meal prepping enough to stay in a calorie deficit.

Spending time every night cooking and washing up isn’t part of my priority list.

That’s time I can spend chilling, watching football or the latest true crime doc.

Meal prepping on one day takes the same amount of time as cooking ONE meal, and yet you have meals for the entire week.

No brainer.

1. Prioritise protein

You’ll never transform your body without enough protein in your diet.

It’s responsible for muscle growth, repair and maintenance.

Build your meals around the MOST important part of the meal.

2. I hate fruit and veg

On its own, fruit and veg don’t do it for me.

When I load up a curry, pasta sauce or chilli with it, I don’t have to worry about eating more through the day.

It also keeps you fuller for longer like protein, which makes it soooo much easier to consume less calories.

3. Don’t choose your carbs

I have a confession, my chicken pasta sauce prep is the same as my chicken curry.

The difference is that I have pasta with the pasta prep and rice if it’s curry.

It’s just really lazy and adds variation.

If I prep mince, that’s a bolognese, a chilli and loaded fries dependent on the carb choice.

I’m not telling you how to suck eggs.

What I’ve found is the more convenient you can make your food choices, the greater chance you give yourself to get results.

The key is removing as much friction between you and getting results.

Thinking of what you want to eat, buying the ingredients, the time it takes to cook.

All creates friction that meal prepping takes away.

For more tips like this, drop me a follow.

09/02/2024

My morning routine is pointless without my night time routine.

Over the last 3 years I’ve implemented different habits to try and improve my sleep quality.

These are the ones I can’t live without.

1. The alarm clock has been a game changer.

I’d be in scroll holes until the earlier hours.

Getting an alarm clock means I don’t get into bed with my phone which has stopped unnecessary scrolling.

2. Organisation is key

Writing out what I need to do the day before means I don’t stress about what’s to come the following day as I already know.

I stopped doing this for a few weeks and I thought my life was falling apart.

3. Magnesium

I’ve maybe had 3 nights sleep without it since taking it.

3 worst nights sleeps I’ve ever had.

GAME CHANGER!!! (MyProtein 🔗 is in my bio)

4. If it improves my health I’ll look like a t**t.

I’m no longer a mouth breather!

This coupled with my running means I’m the fittest I’ve ever been.

Plus Sam loves it because I don’t snore now.

6. Far out man.

Sounds farfetched but I feel so much more assured in myself when I write affirmations.

They’re not of things I wish for.

They’re of traits I have evidence that I possess.

The gratitude list says why it’s sick on the slide.

7. 10 pages a day.

I ended up reading a book a month last year from just 10 pages a day.

Brick by brick.

8. Oxygen

I’m convinced breathing is the key to feeling better.

Exercise, ice baths, meditation are all about oxygen.

The perfect way to round up the routine.

It may seem a lot but it works for me and if it makes me happier and healthier I’m going to keep doing it.

If you want to know where the products are from, ask and I’ll point you in the right direction 😴

Ps. The pregnancy pillow is the 🐐

05/02/2024

I don’t care about my birthday, but this one was perfect.

1. The last walk before I shrunk my crocs 🤣
2. Celebrating with creator of the legend ❤️
3. Special bday morning surprise 😘
4. Best weekend with you 😍
5. I am lord of the flame, the cottage is still standing 🔥
6. Airplanes, Cotswold cottages. The only two places I’ve found being tall a disadvantage 🤕
7. The food was next level 🥩
8. Starting her on draughts, soon she’ll be a grandmaster ♟️
9. Maybe baby 🦮
10. Breakfast bakes 🍪

Very grateful to the people and food that made it so special.

I couldn’t recommend the Cotswolds enough.

I found that Stow on the Wold was the best town.

Proper cool old buildings with small doorways… mint.

Can’t believe I put on my big boy pants and put a fire on without burning the cottage down.

Very sad that I shrunk my crocs in the dishwasher because I put it on too high.

Clearly not another year older and wiser but we live and learn.

Thanks for all the bday messages.

Back to fitness tomorrow, a very exciting month is coming 👀

02/02/2024

In 2018 I didn’t want to be here anymore.

Theses books saved my life.

1. Recovery.

This book taught me the 12 steps to recovery.

My mum recommended it to me, she’s always got my back.
This book was mad. It was almost like every chapter was the step that I needed.

Whether it’s mental health, drugs, alcohol, if it helps you half as much as it did me, you’ll be flying.

2. The secret.

I was desperate to think differently.

A bit farfetched but when you’re in a dark place you’ll try everything to get out of it.

Every night I listened to this to try and reprogramme my mind from thinking negative thoughts.

5 years later i’ve attracted most of my dream life.

Through hard work rather than just wishing and wanting*

3. The subtle art.

I was constantly worrying about how others thought of me.

If I was good enough.

Really, all thats in your control is you. The book teaches you that.

Although I still struggle with thoughts of am I doing enough, they’re from within, rather than what others are thinking.

If you’re someone that cares about what others think about you, give it a go.

4. Influence.

If you have a business, read this.

Well in fact read it anyway. It’s a slog but it’s worth every page.

5. Atomic habits

My favourite book of all time.

And the most impactful.

I’ve implemented some of my best habits from this book.

Most importantly, I’ve got rid of rubbish ones that were filling me with anxiety and were holding me back.

Va**ng, drinking (not that drinking is bad for everyone) etc.

It will without any shadow of a doubt change your life.

I literally only read 10 pages a night, otherwise I’d get bored and my brain would wonder.

It breaks up the task of getting through an entire book and it’s another habit I hated and now love.

Built In 1Hundred

10/03/2024

09/03/2024

07/03/2024

02/03/2024

24/02/2024

18/02/2024

15/02/2024

11/02/2024

09/02/2024

05/02/2024

02/02/2024

Address

Website

Alerts

Contact The Business

Shortcuts

Share

Category