Carbury Coaching

Coaching 𝐌𝐗 & 𝐄𝐧𝐝𝐮𝐫𝐨 riders to improved racing 𝐩𝐞𝐫𝐟𝐨𝐫𝐦𝐚𝐧𝐜𝐞

25/12/2022

Merry Christmas to you and your families.

Have a great day 🎄🎅

09/12/2022

Looking forward to a de-load this weekend with a break away in Belfast 🍀

Nice to explore the city as a tourist after only coming to Belfast for work in the past, or only seeing rural N.I for riding/racing.

(Planned to take more photos today, but it’s too blumin’ cold for that! So just the one of me being miserable in front of Christmas 🎅😂)

08/12/2022

Fastest way to: get overwhelmed with nutrition 👇

to being awarded my first ever championship trophy for winning the 2014 Marines Motocross Championship 🏆

Another, more recent, throwback reminded me of a conversation I had with my dad a few weeks ago.
We were talking about nutrition, and as is his way he brings up 'the old days' 😆

Joking aside, he made a valid point about when he and his siblings were young, his parents had set meals for set days of the week (fish Friday / Sunday roast / etc...)

I think it's a good example of how some things were so much easier when there was less choice.

We have so much choice these days, it makes us feel like we need to be exploring all of this variety.

In all honesty, when it comes to nutrition as long as you're eating a healthy, well balanced diet you could effectively have the same meals on set days week in and week out.

In our house, we tend to rotate through the same set of meals over a 2-3 weeks period.

This method eliminates A LOT of stress:
• you get better and more efficient at cooking the meals
• you get used to buying the ingredients in the supermarket

Saving you time and effort with the physical tasks, but also from the worry over “what you’re going to eat tomorrow”.

You wouldn't even need to commit to doing the whole week - pick 4 or 5 meals to stick with for a couple of weeks.

Then try different meals/recipes on the 'off' days - you've then got alternates to swap in and out if you get bored with the original 4/5 meals 👌

07/12/2022

Results don’t just ‘happen’!

It takes time, effort, and consistency.

When Jason Maserati came onboard at the end of last year, he was certain he could commit to all three 🙌

The aim was to create a fitter and stronger enduro rider…

… I think the results speak for themselves! 💪

Again, this didn’t just happen.

It took time, effort, and consistency.

I’ve said it before, but:

There’s nothing sexy about it.
There’s no ‘quick fix’ or easy option.

Just doing the right things well, and consistently.

Swipe across 👉

The first photo (top left) is a screenshot from one weekend. The second (bottom right) is from the next weekend where Jason took the win 🏆

The attitude in the screenshot says it all:
Happy with the progress compared to a year ago, but still wanting to keep working hard while being patient.
Understanding that progress “takes time and patience”.

Building consistency like that is how you see your race results go from “a solid race” one weekend to a race win the very next weekend.

Committing time and effort like Jason has is how you build results that are truly sustainable.

Are you thinking you want the same for 2023? 🧠

06/12/2022

Why I don’t leave my sleep to chance 👍

Would you understand if I told you I’ve been through the process and seen first hand how amazing it is going from inconsistency to truly consistent, great quality sleep? ⬇️
• You’re looking at better performance for racing and riding,
• More impact from training,
• Easier and better results from nutrition,
• Increased energy levels,
• More productive with work - so you feel like you have more time and you’re less rushed,
• Generally, happier and more engaged with your day

So;

Did you know that 26% of UK adults list sleeping better as their biggest health ambition?

Yet -> 51% aren’t taking measures to help sleep better 🤦‍♂️

As with most of your fitness, consistency is the place to start.

With clients, one of the first areas we look at is sleep time and wake time.

When you get consistent with these, it allows your body to sync into a natural 24 hour ‘body clock’

Start by setting your wake time:
• Work off your personal factors (i.e. work / family / etc.)
• Work back from your wake time by the amount of sleep you need

This will give your sleep time.

Now that you have those, work on being consistent with them:
• Allow a maximum 30 minute window either side

Even on your days off.

When you could be having a ‘lie in’

Stick to the same times.

Imagine if the sun rose 3 hours later tomorrow - the world would be in disarray!

The same thing happens in your body if you lie in for 3 hours compared to your normal times - you’re essentially causing disfunction.

Stick to consistent sleep and wake times ⏰😴

05/12/2022

It’s all too easy to get sucked into thinking about what other people are doing 🤔

As someone who’s had his fair share of social comparison and imposter syndrome, I can safely say it pays to put the blinkers on and stay in your lane!

Otherwise you waste so much time and energy wondering what other people are doing.

Focus on yourself and what you can control 🧠

Also,
Would this make it as a centrepiece in your house?

02/12/2022

Want to see how Tom achieved these results? Read below 👇

By starting with the basics, building strong foundations, and progressing from there…

… just like I talked about in my post on Wednesday.

There’s nothing sexy about it.
There’s no ‘quick fix’ or easy option.

Just doing the right things well, and consistently.

From doing these we saw:
• Improved riding performance
• Improved finishing positions
• Improved average riding speed
• Improved lap times

As well as riding the best he’s ever felt;
Better control on the bike;
Massive improvements in his fitness;
Dropping his resting heart rate by 18.8% (12bpm)

If you approach your fitness in the same way, there’s no reason why you can’t enjoy the same level of results and improvements 🙌

30/11/2022

Want to LEVEL UP your training & performance, without spending a PENNY?! 📈

It’s the time of year that most people have started thinking about preparation for next year.

If you’re one of them:

Does your preparation amount to the same thing you’ve done year after year. But maybe you’ll just do it harder this time? 🤨

Time after time I see this attitude. And it fails. Every. Single. Time.

Why?

Because you haven’t laid a foundation to build off.

It’s the same as you not having a recovery strategy, but spending money on post-workout recovery shakes and a massage gun.
It’s the same as you not having any nutritional structure, but spending money on protein shakes and energy bars.
It’s the same as spending money on a fancy white noise machine to help you sleep, but then scrolling through social media in bed for that last hour.

🤦‍♂️

From a training perspective:
(These are all super simple, but it’s amazing how many people skip them for some reason and leave results on the table!)

• Warm up:
Spend 5-10 minutes before any activity warming up, and you’re guaranteed to perform better.

• Stretch:
Spend 5-15 minutes after any activity stretching every major muscle group, and you’ll kickstart your recovery.

• Variety:
Mix up your training between hard sessions, easy sessions, and moderate sessions.

• Supplement:
Supplement your training with practices like mobility, yoga, pilates, and meditation.

Notice how the only thing these rely on, is YOU!
Start with the basics and build a strong foundation 🧠

28/11/2022

We live in a society where the mindset of “I’ll get to that later” is too common.

What if later never comes?

Don’t sit idle on the time you have.

Have a plan 🧠
Build your team 🧠
Invest your time to benefit yourself 📈

Posted •

25/11/2022

GIVEAWAY!

Black Friday Weekend Giveaway 👇

PRIZES:

🥇 Winner - 1 Month 1-1 Fitness Coaching

🥈 5 x Winners - 1 Month Fitness Package

🥉 Everyone (yep, EVERYONE who enters) - a choice of 3 fitness resources

How to enter:
• Head over to on Instagram and follow the rules in the post
- Click the link in my comment below to go directly to the post

Everyone loves something for free!
Why not get an early start on 2023 prep,
Or shake up your current routine by trying something new,
Or get some clarity if you have no plan or routine!

Get your entries in 👍

Giveway opens: NOW
Giveaway closes: 18:00 Sunday 27th November

Winners to be announced Sunday evening 🙌

23/11/2022

Why do I include a monthly recipe pack in my fitness packages?

It’s a great benefit that adds value to the client’s journey.

Is it going to fix their nutrition?

Nope!

What it does is:
• Provides a variety of simple meals to try
• Takes the guesswork out of calories, macros, ingredients

Couple that with the support, advice and guidance that’s included within the client’s package, and we can start to make progress towards making nutrition a strength.

Fancy a taster of what that’s like?

I’m running a giveaway this weekend for Black Friday, and EVERYONE who enters has the chance to get their hands on a recipe pack.

Who knows; you could come away with a whole load more than that 🙌

21/11/2022

“Failure is part of the journey!”

You’re bound to have heard this before (or something similar):
Nobody who’s made it to the top has done so without failing.

But the lessons you choose to take from your failures are important.

Don’t dwell on the negatives 🙅‍♂️🙅‍♀️
Focus on the positives 🧠
And move forward 📈

Address

Weston-Super-Mare

Website

https://form.jotform.com/carburycoaching/link

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