26/04/2026
๐ ๐ญ๐ก๐ข๐ง๐ ๐ฌ ๐ ๐๐ข๐ ๐ญ๐จ ๐ฅ๐จ๐ฌ๐ ๐๐ ๐ฉ๐จ๐ฎ๐ง๐๐ฌ ๐ฌ๐ข๐ง๐๐ ๐๐๐ง๐ฎ๐๐ซ๐ฒ ๐
16 pounds may not seem like a lot to most people, but you canโt lose the 2nd stone without dropping the 1st one & keeping it off without dramatic changes will set you up for the long term ๐
1๏ธโฃ 7pm CUT OFF: Very simple, eat dinner, have some chocolate if you like but after 7pm we donโt really need food. Helps you sleep better and reduces the bloat ๐ด
2๏ธโฃ Be accountable to yourself: Tracked my training days on a calendar on the wall. Normally would do 3 gym sessions a week but oftentimes that might be 1 or 2. Visibly being able to see what was done or not done makes you a little bit more determined to not skip ๐ฏ
3๏ธโฃ Loaded up the breakfast: increased my breakfast to be much more satiating and it meant I was snacking less during the day ๐ฅฃ
4๏ธโฃ Set a Target: this really does work. Following the Christmas period I ballooned to an uncomfortable 216 pounds. I know I had to be under 200 so just stuck to my routine until I got down to 199. That number was seared into my brain ๐ฏ
5๏ธโฃ This last one is probably the most vague, but most beneficial. I just made small simple changes. If you go out for breakfast and normally get scrambled eggs bacon & buttered bread, why not try the fruit bowl, Aรงai or poached eggs. Lunch why not try the Fajitas instead of massive beef burger & chips. When going to town why not park up and walk as much as you can. Small things make big differences and we canโt hide from that ๐โโ๏ธ
๐ ๐๐ ๐ฒ๐จ๐ฎ ๐ฐ๐๐ง๐ญ ๐ญ๐จ ๐ ๐๐ญ ๐ฒ๐จ๐ฎ๐ซ๐ฌ๐๐ฅ๐ ๐๐๐๐ค ๐จ๐ง ๐ญ๐ซ๐๐๐ค & ๐ ๐๐ญ ๐ญ๐ก๐ ๐ฌ๐๐๐ฅ๐๐ฌ/๐๐ข๐ญ๐ง๐๐ฌ๐ฌ ๐ฅ๐๐ฏ๐๐ฅ๐ฌ ๐ฆ๐จ๐ฏ๐ข๐ง๐ ๐ข๐ง ๐ญ๐ก๐ ๐ซ๐ข๐ ๐ก๐ญ ๐ฐ๐๐ฒ ๐จ๐ฎ๐ซ ๐ง๐๐ฑ๐ญ ๐ ๐ฐ๐๐๐ค ๐๐ก๐๐ฅ๐ฅ๐๐ง๐ ๐ ๐ฌ๐ญ๐๐ซ๐ญ๐๐ ๐จ๐ง ๐๐ญ๐ก ๐๐๐ฒ (๐ฅ๐ข๐ง๐ค ๐๐๐ฅ๐จ๐ฐ ๐)
https://form.jotform.com/scullyfitness/personal-training-form