Advanced Oxygen Advantage Instructor, Personal Trainer, Coach… Creator of Built to Outlive.
Joined January 2012
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£800 is about 133 pints…
That’s roughly 3 cheap pints a week for a year.
Reduce your drinking a little…
And you’ve probably got your premium season ticket money.
HTH
#pusb
313
Jun 9
What you repeatedly focus on, you get stronger at.
Focus on good habits… you get better at them.
Focus on scrolling… you get better at that.
Focus on excuses, complaining & not starting… you get better at that too.
We’re always training something & getting stronger at it.
22
Jun 9
Why typical goal setting is shite…
You end up focusing only on the outcome.
Your brain only sees what’s missing.
The weight not lost.
How unfit you are.
It’s a motivation destroyer!!
Hint - focus on the daily & weekly habits instead.
The bricks that build the building.
11
Jun 8
What’s the best way to influence your kids to be more active & healthier?
Exercise where they can see you, or tell them about it after.
Kids rarely do what they’re told. They often do what they see you do.
Whether you mean to or not… your habits teach them every day.
11
Jun 6
Do you change your routine every week or follow a structured plan?
Random:
Burns calories
Helps general fitness
Fun
Plan:
Get stronger & fitter
Build muscle
Measure progress
The body adapts to what it repeats.
If every workout is different, your results likely will be too.
43
Jun 6
Most people think they’re saving time when they skip exercise…
They’re not.
They borrow it from the future and the interest rate can be expensive.
What we experience in the future is rarely bad luck, but more about neglect or unskilful choices.
Today creates tomorrow.
31
Jun 5
The Body Keeps Score…
Skip training for a week… not much happens.
Skip training for several… a lot happens.
Skip training for years… everything happens.
Your future is being built by what you repeatedly do, not what you plan to do.
19
Jun 4
Most folk over 40 aren’t eating too much… they’re eating at the wrong times.
Skip breakfast
Coffee all morning
Starving by 2pm
Snacking
Overeating at evening meal
Alcohol at night
Total calories end up high because hunger was chaotic.
Control the start of your day better.
1
37
May 29
Life already gets heavier with age…
Training makes you stronger before the weight arrives.
Muscle
Strength
Power
Mobilty
Stamina
Energy
It needs protecting and building regularly.
Are you doing the work to stay ready?
1
60
May 28
Why do we exercise, weight train and do our cardio?
It’s not to escape life…
…we do it so we can handle life better.
29
May 25
Most people don’t train locomotion anymore…
They train in fixed positions.
Sit & push or pull… but life isn’t a machine.
We walk, carry, stabilise, rotate, change direction & react.
That’s why some people look fit in the gym…
…but struggle to move well in real life.
1
53
May 21
The average adult spends over 4 HOURS a day on their phone…
28 hours a week.
But somehow…
…3 hours for exercise sounds “hard to fit in.”
Lockdown proved people never had a time issue, but something closer to home…
…usually a priority one.
38
May 19
You don’t have a motivation problem…
You have a ChatGPT one😉
Anybody can swipe a workout from the T’internet, right?
But what’s the point if you still don’t use them?
Information isn’t people’s problems these days… it’s an implementation one.
Get to work.
21
May 17
How you got fit at 25 likely isn’t how you’ll get fit at 50.
At 25 you’re winging random workouts from men’s health (maybe mine😂), poor sleep, weekend madness!!!
After 40…
Recovery, muscle, food, mobility & stress matter.
But it doesn’t need to be softer, just smarter.
31
May 13
Most people only track…
Weight & Calories or 1RM’s.
But 3 of my favourite metrics are:
Grip.
Glutes.
Diaphragm.
If your grip is weak… your glutes don’t work… and you breathe like a stressed dog…
…ageing happens very quickly.
Stronger humans tend to stay useful longer.
34
May 10
West Ham should’ve buried that game. The difference between going down and winning the league!!
26
May 6
Anybody can lose 5-10kg these days…
…but not many can lose 5-10kg without strength loss & muscle.
That’s the real skill.
Being lighter isn’t always better if you become weak in the process.
Especially after 40.
The goal isn’t just to weigh less.
But, stay capable too.
43
May 5
Life gets harder when you keep choosing the easier option…
Skipping the strength workout and you become weaker.
Eat the easy ‘faster’ food and your energy slowly crashes.
Ignore sleep and your mood won’t get up on time.
Do the harder things so your life becomes easier.
15