BOS Coaching

BOS Coaching Here to help you achieve your elite performance inside and outside of the gym, whilst living everyday life!

A slightly different view on how to track your caloriesIf you have been put off by daily calories and feeling restricted...
07/06/2022

A slightly different view on how to track your calories

If you have been put off by daily calories and feeling restricted by them, then this option of looking at calories on a weekly basis may be for you

Arguably it does require a bit more forward planning but it reduces the chances of that Saturday night out completely ruining your weeks progress - we have all been there

Other uses could be if you find your hungrier on training days for example than you are on rest days. As long as you are hitting your total calories per week then you should still make progress

Ideally we want to avoid large swings in calories (+500) on a regular basis as this can cause not only digestive problems but also how your body utilises the food it is being fed

As always it should be about finding a way of eating that you can stick to (consistency is king) and to find that, it has to be a method that fits your lifestyle

If you need any help finding out the best fit for you then just drop a DM ‘Weekly’ and we will get back to you

Drinking alcohol and staying on track ✅Can you do it ? Definitely !We’ve put together a few simple steps to make sure yo...
18/05/2022

Drinking alcohol and staying on track ✅

Can you do it ? Definitely !

We’ve put together a few simple steps to make sure you have the best set up so you can both enjoy your night out and stay on track

Step 1: Plan in advance

We understand that some nights out are spontaneous so you can’t plan in advance. However, for the most part it’s likely that you’ll be able too.



Step 2: Swap those pints for spirits

There are more calories in a pint compared to a spirit and a diet mixer. This will allow you to enjoy more drinks and not be wary of going over your calorie target

Step 3: Drink water

Arguably the most important one. When you drink alcohol it makes you dehydrated and this is what gives you that banging headache the next day

Combine all 3 of the above and you now have the perfect set up for tackling a night out and staying on track

Start date May 16th, completed July 9th56 days to build better habits & a better youIt doesn’t matter where you start fr...
11/05/2022

Start date May 16th, completed July 9th

56 days to build better habits & a better you

It doesn’t matter where you start from, it is just about getting started

DM “Summer Challenge” for more information - consultation calls are available all week

Got to be in it to win it 😎🎉We will be choosing the best transformation from the intake of the 8️⃣week summer challenge ...
10/05/2022

Got to be in it to win it 😎🎉

We will be choosing the best transformation from the intake of the 8️⃣week summer challenge 🕐

Now this is not the biggest or most muscular , it is simply who has changed the most from the start date to the end - physically and mentally💪🏻

So not only do you get a better version of you, you also pocket a little bit of cash and two months free coaching with one of the BOS Team.

If this sounds like something that interests you then DM us ‘Summer Challenge’ for the next steps

Fancy a challenge ?Summer is fast approaching and now is the time to get in top shape ready for your holiday So we’re ru...
09/05/2022

Fancy a challenge ?

Summer is fast approaching and now is the time to get in top shape ready for your holiday

So we’re running an 8 week summer challenge to get you into your best shape possible

This will run from the 16th May (we can be flexible if you have commitments)

And, during this period we WONT tell you stop going out or avoiding the foods you enjoy

This challenge will be set at a discounted price than our normal coaching services so don’t sleep on this

8 Mondays is a small sacrifice for the physique you can achieve

DM us ‘Summer challenge’ for the next steps 👊🏻☀️

All the best

The BOS Team

Two of our recent client transformations!The physical changes here are immense but the mental ones are even greater.It i...
05/05/2022

Two of our recent client transformations!

The physical changes here are immense but the mental ones are even greater.

It is arguable that putting on weight (muscle mass) can be harder than losing it.

Hard work and commitment from everyone. The level of performance inside of the gym is only increasing and it is showing.

If you are interested in making a change then drop us a message or click on our links.

Fitting in training, nutrition, work and life in general can be a tough gig - but it can be done.It takes a bit more eff...
05/05/2022

Fitting in training, nutrition, work and life in general can be a tough gig - but it can be done.

It takes a bit more effort initially due to planning and preparation work but once you have found what works for you, the power of routine tends to take over.

So saying that, when are the ideal times for you to train with a 9-5 and what are the Pros & Cons of each?

Three main options are:

- Fasted before work
- Lunch Break
- After Work

If you do shift work then the recommendation would be to train in your free time. For example if you work a 2pm-10pm shift then you can get a solid breakfast in, train 9-11 am and then have spare time before you start your work.

Regardless of the nature of your job, there is a training frequency/routine that will work for you. It is just about trial and error to find the right mix for you.

If you need any help to structure your training or nutrition around your busy schedule then send us a DM and we will see how we can help.

Do you get enough sleep🛏?Sleep is one of the most important things that not only contributes to your recovery but also y...
05/05/2022

Do you get enough sleep🛏?

Sleep is one of the most important things that not only contributes to your recovery but also your quality of life.

You have probably felt it yourself, how much better a training session or a work day goes when you have had a good night sleep compared to when you barely slept.

The majority of us do not get the required amount of at least 7-9 hours per night that we need😳 Society has a mindset of what sleep takes away (time awake to do other things) rather than what it gives to us💭

All very well telling you that but here are some practical tips to better your sleeping routine:

1️⃣Wake up & go to bed at a similar time each day (even weekends)
2️⃣Try to avoid caffeine after 2pm (caffeine has a half-life of 5-7 hours
3️⃣Limit your exposure to bright/blue light in the hours before bed (keep your circadian rhythm in check)
4️⃣Relax before bed, give yourself time to unwind and stop the busy nature of the days activities

If you need anymore information/help, drop us a DM✅

The BOS Team❤️

Tried every workout and training regime possible?Feel like you are putting everything into your workouts but getting min...
05/05/2022

Tried every workout and training regime possible?

Feel like you are putting everything into your workouts but getting minimal results?

Find that you can struggle to keep good habits in place?

Your mindset may be the missing piece. Drop us a message to see how we can help you

Meet the BOS TeamIf you are interested in online coaching or what it can do for you then please send us a message or che...
05/05/2022

Meet the BOS Team

If you are interested in online coaching or what it can do for you then please send us a message or check out our links

We are here to help anybody that wants to make a change, both mentally & physically. In order to make that change, you h...
05/05/2022

We are here to help anybody that wants to make a change, both mentally & physically.

In order to make that change, you have to do something different than you did before. You have to break some of your current routines & structures to become that bit better than you were.

Don’t let society tell you who you are in order to make you fit into a box. Make that choice for yourself.

Be yourself, be BOS.

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Warrington

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