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Joe Nolan PT, TransFit, Widnes (2026)

18/08/2021

Can I do a 6th session per week?

This was something I was asked in a check-in by a client this week

And it’s not the first time I’ve been asked if people can be doing more

Which of course I have no issue with if it suits the individual, their recovery rate, training experience but most importantly….

The reason WHY

Every time I’m asked a question like this, the inner toddler in me always likes to ask ‘Why?’

Maybe because I’m a bit nosey, but because it’s really important so that I can understand someone’s logic or reasoning behind the question and we can agree if it’s the right thing to do or not

In this case, it actually wasn’t the best thing

It turns out that this person is becoming a little bit frustrated as to what they described as a ‘stall’ recently

When in fact, when you look at the bigger picture (not just a number on the scales) it is far from a stall in progress

If this sounds like something you’ve thought you need to do recently then here’s my 2 best tips;

1 - Think WHY you want to do extra training, does it suit you at the moment or are you being impatient?

2 - What are you doing for the other 23 hours in the day? You may train hard yes, but if you haven’t got all your other ducks in a row, then an extra session won’t make any difference

If you need some help finding your answers, fire me a message and I’ll be glad to help 🤌🏻

02/08/2021

Happens to the best of us

0-100 in the blink of an eye 👀

But...I don’t mean that

I see so many people disheartened when things aren’t going as planned/as quickly as they wanted when looking to lose some timber or put some muscle on

I get it, it’s easy to get overwhelmed with so much to think about

This overwhelming feeling along with your impatience to reach your desired goal can lead to some critical mistakes and it all gets too much too soon;

👎🏻 Massive changes to your calories too quickly
👎🏻 Aiming for an unrealistic step count
👎🏻 Hitting a Protein target that is 3/4x what you’re used to
👎🏻 Straight into intense training 5/6x per week
👎🏻 Huge restrictions on foods you enjoy and alcohol

The list goes on...

These are all definite ways to set you up to think ‘I can’t be arsed’ after a week or 2

If this sounds like you, you need to take a step back...or slow down

Instead, think about more manageable realistic ways to reach the end target and have some patience

And remember....slow and steady wins the race 🐢

27/07/2021

It’s fairly simple in theory, but certainly not easy, to grow muscle 💪🏻

I have picked, what I feel, are 3 of the main misconceptions for muscle growth, although there are plenty more... and believe it or not you don’t need the sh*tty insta-influencer style exercises 👀

When it comes to muscle growth, it’s important to focus on;
M𝘦𝘤𝘩𝘢𝘯𝘪𝘤𝘢𝘭 T𝘦𝘯𝘴𝘪𝘰𝘯 - the force that the muscle is under and the length of time it is sustained.
𝘗𝘳𝘰𝘨𝘳𝘦𝘴𝘴𝘪𝘷𝘦 𝘖𝘷𝘦𝘳𝘭𝘰𝘢𝘥 - increasing the demand on muscles through different variables such as; time under tension, correctly increasing reps/sets/weight or decreasing rest times 🧠

Focus on nailing compound lifts along with exercises that suit you, apply more mechanical tension/progressively overload and as likes to say, get f*cking strong 🙌🏻

11/07/2021

I bang on a lot about getting comfortable with being uncomfortable in order to progress

And it’s safe to say that doing your first half marathon on a treadmill in a hot gym is exactly that 😂

My marathon training has definitely been a massive test

More the mental than the physical aspects, getting used to running for long periods of time at a slower pace - which I’ve never done before

And doing it for so long on a treadmill just makes it even tougher for me, which will hopefully make things easier in the long run

Productive weekend hopefully topped off nicely tonight…

Come on England 🏴󠁧󠁢󠁥󠁮󠁧󠁿🦁🦁🦁

06/07/2021

The famous quote for those of us who think we know best…when most of the time, we don’t

A few months back, my shower broke

Do you know what I did to fix it?

No, I didn’t try and do it myself…

I called a plumber

But why?

Well, firstly, I’m not very handy 😂

But, my point is that the majority of people need someone’s help in certain situations who knows what they’re doing

Like some help to finally shift those stubborn pounds or finally add some muscle to your frame

Help from someone who has been there and done that, with themselves and with others

A person to help improve their relationship with food and fix lifelong bad habits

Without eating rubber-like chicken and soggy broccolli every day and without doing endless hours on the treadmill

Of course you could give it a go yourself

It may be cheaper and you may be able to solve your problem/fix your shower on your own

But have you managed to fix it before?

Do you want to spend hours trawling through conflicting information?

Do you want to waste more time getting nowhere?

Sometimes, something has to give and you need to think ‘I’m stuck, I need some help’

If you want to finally see some change, click the link in my bio and let’s talk about how we can do that together 👊🏻

*if you have a dodgy shower, I know a decent plumber 🚿

30/06/2021

Joe, do I need to track everything that I eat?

I hate to say that the answer is ‘it depends’ 🙄 but bear with me…

If you track 100% EVERYTHING that passes your lips, including snacks/cooking oils/drinks etc. then the odds are massively in your favour to achieve the results that you want and quicker than…

If you track 50% of the time. If you’re at 50% then you can expect results that reflect this, with the end goal taking a lot longer

Part time rewards for part time effort and all that!

However, most people aren’t looking for and don’t need that extreme 100%

I always advise my clients that there’s some things that you can let slide in order to keep their sanity. For example, diet drinks, green veg, fry light cooking spray, cups of tea (depending on the amount 😂) BUT, don’t take the p**s with it - what gets measured, gets managed

Little things like the above aren’t going to be what’s getting in the way of seeing results

Plus, tools like MyFitnessPal are for much more than tracking your food in my opinion

No one wants to be tracking forever. MyFitnessPal helps people build an awareness around food and drinks which they didn’t have before. If I had a pound for every time I’ve heard ‘I didn’t realise how many calories are in that’… I’d be a rich man!

So there’s no right or wrong approach, it just depends on you, where you’re at right now, where you want to get to and how fast you want to get there 👊🏻

28/06/2021

The best place to be for general population who are happy with their physique, is eating around maintenance calories - the amount needed to stay the same weight

Most will want to add some muscle to their frame after their initial weight loss phase then strip that back

But the last thing you want in the long term is for your weight to be yo-yo’ing constantly

Feeling the need to pig out for a bit because you’ve lost a bit of weight can soon get out of control

Then back to restricting again for a few months because your pants are too tight again and you’re constantly pulling your top off your stomach

That yo-yo is never ending and extremely exhausting

The perfect scenario for most would be staying around the same weight and having to make a few small changes now and again, like losing an unwanted few pounds before a holiday

Unless you’re a bodybuilder, you don’t want to be constantly chopping and changing between ‘bulking’ and ‘cutting’

Too much of anything will eventually start to work against you

Everyone wants to improve, but you need to know when to stop and find your own sweet spot

If you want some help, get in touch 📲

22/06/2021

'Joe, I'm struggling to hit my Protein'

Probably one of the most common things that I hear with new clients

Along with portion/calorie control, Protein intake is the biggest change when it comes to their Nutrition

0.8g-1g per lb of bodyweight each day is plenty. So think again before nailing 3 shakes a day. It's not doing you or your arse any favours

The biggest piece of advice I can give with Protein is planning ahead so that you're not scrambling at the end of the day thinking that you have to throw dry chicken breast down your neck at 9pm

This graphic shows my main sources of Protein from today, which will be complimented by traces from the foods that I eat with them or from other snacks

I always aim to consume my Protein from different sources like different meats, fish, dairy etc. but it's about finding something that works for you

Food isn't complicated, people are!

21/06/2021

Whether it be the gym, running, cycling, a team sport or whatever your choice of exercise, this is often everybody’s main focus

Don’t get me wrong, exercise is very important for so many physical and mental reasons

But it’s just 1 very small piece of the puzzle

Let’s use Dave as an example;

Dave has been going to the gym for a while now, 3 times a week at first and now he goes 4

Started to lift a little bit heavier and seen a few subtle changes in the first few weeks or so but he’s getting really frustrated because he’s seen no more change, despite trying loads of different training splits/routines and exercises

But why?

Well Dave, I’m afraid to say that the hour
that you spend a day in the gym isn’t the problem

Switching to Supersets, Bench Press from a Chest Press Machine or Push/Pull/Legs from Full Body isn’t the answer

What are you doing for the other 23 hours a day?

Are you still sinking ale most nights to ‘unwind’?

Still not prioritising your sleep?

Hooked on a convenient diet, constantly grabbing things on the go because you have 0 structure to your Nutrition?

Nailing 3/4 coffees a day and barely touch any other form of hydration?

Still constantly stressed about work and every other detail in your life?

All this, and more, is the reason you’re not progressing Davey boy so stop changing your gym routine every week and get your 💩 together for the other 23 hours of the day

If Dave sounds like you, drop me a message with the word ‘Online’. You may be surprised what some accountability and structure can do ✌🏻

15/06/2021

A trap that people regularly fall into, which has a massive effect on motivation, is chasing perfection....whatever that is 🤷🏻‍♂️

A shift in mindset from perfection to progression, in the form of small wins each week, will make a huge difference

And by small wins I don’t mean ‘lose 1lb a week’. Because as soon as the scales don’t drop, which will happen for a variety of reasons such as digestion/water retention etc., that’s when things start to go downhill and you lose motivation

Be realistic and make these weekly small wins relevant to you, for example;
🔹Average 10,000 steps per day
🔹Hit your Protein Target every day
🔹Exercise 4 times

These small wins, nailed consistently, will help lead you to where you want to be

Instead of chasing perfection, think ‘am I doing better than last week?’ 👊🏻

08/06/2021

If you’re relying on the amount of calories you burn during exercise to be the main factor of you losing weight, as this graphic shows, then you need to shift your focus

As you can see, only 5% of your daily calories/energy are burned through exercise while 15% are burned through non-exercise (this is why you hear so much about daily and weekly step counts)

10% of your daily energy is burned through thermic effect of food - digestion, absorption of nutrients etc.

The remaining 70% is through your BMR, which is the amount of calories burned just by your body functioning at rest - AKA your metabolism.

So if you want to shed a few pounds and you’re obsessed with the amount of calories burned after each session, you may want to give some other areas more attention ✌🏻

04/06/2021

The weekend, the most testing time of the week

So many people fall off track or think ‘f**k it’

If you have this approach from Friday-Sunday, then you can’t expect to see progress

You can’t be consistently good Monday-Thursday and consistently bad for the other 3 days...that’s nearly half the week 🥴

It doesn’t have to be complicated or boring either!

Instead of a chippy tonight, give this quick dish a go and let me know what you think 👨🏻‍🍳

Joe Nolan PT

18/08/2021

02/08/2021

27/07/2021

11/07/2021

06/07/2021

30/06/2021

28/06/2021

22/06/2021

21/06/2021

15/06/2021

08/06/2021

04/06/2021

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