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Luke Goulden

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  • Fitness
  • Food
  • Health
  • Mindset
  • Nutrition
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  • Transformation

7th September 2021

‘I feel younger, so much more energy and generally happier all round’.

30th May 2021

The Aftermath Of An Unsustainable Diet. My Experience With Restrictive Dieting & Rebound.

27th May 2021

My Journey Of Overcoming Limiting Beliefs & Confidence

20th April 2021

Back To The Gym Basics: Tips On Pushing Too Hard & Coping With Muscle Soreness.

8th April 2021

Why Knowing Your Values Can Help Keep You Motivated With Your Health and Fitness.

28th March 2021

How To Stop Giving A Sh** What People Think.

12th March 2021

The Diet Diaries, Volume 1: Is it all worth it?

8th February 2021

Retrain Your Core And Bullet Proof Your Body.

27th January 2021

The 5 Step Guide To Shift Your Mindset.

21st November 2020

Why Making Your Goals Important To You Will Increase Success.

21st September 2020

3 Strategies to Help You Sleep Smarter

22nd July 2020

Barefoot. Free Your Feet.

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Training from private gym studios; Evolve Fitness, EC4Y 8DP, Ground Gym, N4 3QW and PT Workspace, N1 3DF.

Tel: 07803 150 349

Email Luke
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Why it’s more than just physical change! And more about 👇 Who YOU become in pursuit of your goal that matters. Before and after photos represent only physical change, they represent two points in time. What you can’t see is the slow shift in attitude, identity and mindset that goes into achieving the above 👆 The gradual improvement in self-esteem, confidence and the small day to day things like putting on a t-shirt and not feeling self-conscious that actually aren’t small at all. That’s where the magic happens. What you don’t see in photos is the weekly battle with motivation. The long days at work, the commute, the dealing with other peoples shit. Your ability to manage your emotions… Push through the self-doubt phase. Push through when life is a major ball ache phase. Push through when you think it’s not worth it phase. Put the effort and work into what it takes to become the person you want to become and it will get easier. You will get better at it. You will start to feel better. The sleep. The activity The nutrition. The relationship you have with yourself. The response to the so-called bad days, so-called bad weekends. It would be easy for me to talk about the calorie deficit, the training, the diet etc. However, I want to provide a different perspective and alternative to the standard narrative. Definitely worth considering if for whatever reason you aren’t where you want to be or have struggled in the past. You know what to do from here 🙏 Want to commit to making positive change to how you feel? 📱 Drop me a DM or hit the link in my bio📱 #fatlossjourney #weightlossjourney #mensfatloss #mensfitness #transformation #nutrition #habitchange #identitychange #mindset #myfitnesspal #beforeandafter #positivechange #thefeelgoodtheory #personaltrainerlondon #fatlosscoach
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Imagine if life or the world was set up in this way… Where we could just live it looking and feeling great. And it be easy. Effortless. Imagine if YOU didn’t get in your own way. Your inner voice ENCOURAGED you, MOTIVATED you, INSPIRED you. Instead. your first thought. your first focus. Is what he or she will think. I won’t go to that class because I don’t know what I’m doing. I’m not strong or fit enough. It’s too much effort. Imagine if your first thought was to back yourself. To see the benefit rather than the cost. A big part of my job is helping someone find their fire. It’s the best part about it. What makes you feel good? What do we need to do to get you moving in a good direction? Okay channel your energy here. Now show up. Whether you do or don’t do something about it. Doesn’t really matter. Time passes either way. Just know. Where you are right now is exactly where you should be. And if you’re aren’t happy with that. It is not fixed. It can be changed. It requires effort. Conscious effort. In my opinion anyway. Are you willing to do what it takes? #puttinginthework #maketheeffort #showingup #motivation #mindset #energy #fitness #mindsetmatters #focusonyourself #whatmattersmost
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You feel that resistance, right? Every time you think about taking a step forward. Committing to doing something deep down you know you should. Something that will have a positive impact on this one life you have. I know you want it. But before you even have a chance to lift your foot, take that step, make a start. It’s met with resistance. Something stops you. You stop you. Arm outstretched and strong. Hand on your chest. You standing in front of you. Putting a halt to that idea you had. That you would wake up today and start giving a shit about yourself, your health and how you feel. You briefly forgot that… You do not have what it takes (you do) You do not deserve any better (you do) You are not that person (you are) That resistance YOU have created for yourself. the story you tell yourself the beliefs you believe to be true. Breakthrough that barrier. And watch the magic happen 💪 Luke 👊 #mindsetmatters #selfbelief #morethanadiet #longtermchange #feelgoodtheory #mindsetiskey #innerbelief #positivevibes #positivechange #growthmindset #innerstrength
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This journey has been very enjoyable 🙏 Change like this comes from knowing exactly what you want and why 💪 And then signing up for it no matter how long it takes. Enjoying the process of becoming the BEST version of yourself, delaying gratification and putting in the EFFORT! And here we are 11 months later and a staggering 30+ lbs of body fat down 👇 When we first started @c_s_pratt was struggling to find any motivation was lacking routine and to make matters worse we had just been dumped into another lockdown. Feeling fed up and frustrated, desperately wanting to lose weight and shake off that feeling of sluggishness something had to change. Ohh, and there was also the added motivation of getting fit for fatherhood #fit4fatherhood. No more procrastination, no more excuses with a little one on the way the #fit4fatherhood project was underway. After our initial conversation it was clear that weekends and sweet treats / desserts in the evening where contributing heavily to the excess calories. We implemented food tracking, started working towards a calorie goal and started becoming more aware of the overall pattern to Chris’s diet. There was no cutting certain foods out, the weekend takeaway and the odd alcohol beverage was still very much a part of life. Chris also needed to become a more active human! And the great thing about this is that yes it requires effort, but the BENEFIT almost always outweighs the cost. Also swipe and check out a game changer message 👉 Positive change on the inside and out 🙏 For me as a coach this was about guidance, steering Chris in the right direction initially and providing the much needed support we all need. Chris you’re an absolute legend! Well done 👏 If you’re struggling with motivation, fed up with how you look and feel and think you would benefit from some support and someone holding you accountable to your words then… You know what to do. 📱Hit the link in my bio📱 #longtermchange #mensfatloss #weightlosstransformation #transformation #menshealth #mensfitness #beforeandafter #clientresults #nutrition #onlinefitnesscoaching #personaltrainerlondon #health
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Are you ready for some mind blowing nutrition advice to take into the weekend? Well…listen to the end. @lukegouldenpt @gusmartinpt #dontbeanob #fatlosstips #dietadvice #weightlossadvice #foodhelp #takingownership #dietplan #myfitnesspal
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What do people think of this 👇 The more time I spend doing this job. The more people I speak and listen to. The more people I coach, help and support. The more I realise the key to getting results is to focus on what goes into improving how someone feels. I could be completely wrong. I could be completely right. I just feel quietly confident… Total transparency I woke up buzzing this morning. And for some reason my mood just dropped this afternoon. That’s normal, I’m human, you don’t need to check in on me. Anyway, I took myself off for a walk. No phone. No music. No podcast. I even sat on a bench on my own for 15 minutes. And just watched the world go by. Some good quality time with myself. All on my terms. No pressure. No rush. It was during this walk. This valuable time to myself. I got thinking about all the conversations I have with potential new clients. So many amazing conversations with such amazing people who… want to make a change want to get fit or get strong want to lose weight / drop body-fat What does all this really mean? Do people just want to feel good about themselves? Again, I could be totally wrong. Feel free to call me out. 🤔 The point of this is regardless of your goal or whatever you want from yourself. Focus on doing things every dam day that will have a positive impact on your mood. This will unlock so much for you. Our lives. Our choices. Our decisions. Are all reflective of how we feel. Or I’m chatting BS in which case have a great evening 😉 #emotions #feelings #mindset #positivevibes #growthmindset #positiveaffirmations #fatlosstips #weightlosstips #innerstrength
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Please show some support for this legend! 👇👇👇 Leaner Meaner Healthier and Feeling dam good 🙏 Well done mate, it has been so AWESOME to have been a part of this. This legend 👆 reached out struggling with motivation, felt lazy and lethargic post lockdown. and Wanted MORE Deserved MORE Achieved MORE. 🗣’Luke this is where I am at, this is how I am feeling and I know I need to make a change’ Personally, it’s so satisfying to see someone outline exactly what they want and why… And then commit to the basic fundamentals of what goes into that the habits the behaviours the training and activity the positive mindset What’s motivating? When your actions align with your goals. Otherwise it’s just an idea you aren’t acting on and there is nothing more demotivating than that. So huge respect ✊ It would have been easier to have continued on the same trajectory, feeling lazy and lethargic. It would have SUCKED, but it would have been the easier, let’s say more comfortable option. And now here we are ..just over 10kg’s 👇 Imagine NOT making a start, not reaching out for support, not investing in yourself. It takes courage. 10kg of body-fat that is an incredible amount. Keep an eye on this because we are only just getting started 💪 📱 If you’re struggling with motivation, just can’t seem to get started then drop me a message or register your interest via the link in mu bio and let’s jump on a call 📱 #mensfitness #transformation #fatlossresults #weightlossjourney #nutrition #health #lifestyle #menshealth #fatlossjourney #weightlossjourney #committomore #myfitnesspal #fitnessjourney
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Not acting on how you feel. Doing nothing about it. Pushing it aside. Avoiding it. It comes at a consequence. I see it so much. I meet and speak to people all the time in my job. Who aren’t acting on how they feel. Who end up in tears. I can see so much pain in someone’s face. It happens a lot. This is the consequence. It makes me genuinely sad. To know people feel shit. And just live with it. Accepting that it is what it is. Settling for the fact that maybe it’s just normal. It’s just how it is. Should it be? From this point I always tell someone. You have two choices. You do something about it. Or you don’t. One of those decisions will support better than the other. You owe it to yourself. To do something about it. Act on it.
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You heard it 👆5 people. 5 AWESOME individuals who want to COMMIT to making a positive change 🙏 Too many of us are living life feeling rubbish tired fed up unhappy unhealthy overweight And that’s putting it politely..and I know the above to be true. If you know you deserve more Then LISTEN UP! I will personally coach and support you through the process, I will show you what goes into YOU moving in a direction that feels good feels healthy feels more like you It’s not about perfection, it’s about doing and committing to better I WON’T ask you to not enjoy the Christmas party to lock the Baileys or chocolates away over Christmas or to stay in on your own over new year You CAN do all of this 👆 But this isn’t for you if - you want a quick fix - you don’t want to be challenged - you aren’t fully committed to wanting more from yourself and owning your actions 📱 If you are interested or know a friend/family member who might be tag/comment below or reach out to me directly📱 Let’s go flying into 2022 with a tonne of momentum not hitting the January panic button🚀 Luke 👊 #onlinefitnesscoaching #fatlosscoaching #myfitnesspal #fitnessjourney #health #weightlosscoach #accountability #support #longtermchange #fitness #strength #personaltrainerlondon
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Meet Rebecca 👆 Rebecca is an AWESOME human💪 @rhinds1983 I remember our first conversation just after Christmas and what a journey we had ahead of us 🙏 Furlough, home schooling, coronavirus. But we kept moving forward in the face of adversity 💪 Over two stone down but more importantly.. 🗣I feel so much better about myself and feel healthier. Incredibly proud of your commitment and what you achieved.
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Imagine if you only went to work when you felt like it. How often would you show up? think about that for 3 seconds… But you show up right? every single Monday, every single week for showing up there is an outcome you get paid you show up even though if you had the choice you would prefer not 💵 Now… Imagine if you only went to the gym and trained when you really felt like it… honestly, I reckon I would go maybe 50% less, probably more.. i don’t feel buzzing every day to hit the gym but I show up For me there is an outcome… my mood my health my energy my strength my self-discipline 👆All of this gets paid 👆 That’s why I show up. Not 100% of the time, just most of it. It’s not perfect, it doesn’t need to be, I just know it’s important I fill up certain accounts. It’s not just the bank account that needs filling. #showingup #gymmotivation #knowyourwhy #selfdiscipline #prioritiseyourself #mentalwellness #physicalwellness #gym #training #yourwhy #whatmattersmost #feelgoodfoundation
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Let me ask you this 👇 How much progress have you made since deciding to wait for the perfect time to get started? 🗣 il start Monday… 🗣 maybe next week is better for me… 🗣 oh wait, I’m really busy this month il wait until… 🗣 maybe it’s best to leave it until after Christmas now or next year… Life is a matter of choices, every choice you make makes you 🙏 @smccllm made a choice to commit to making a positive change and achieved absolutely incredible results 🙏 Awesome work mate 👏 If you’re reading this or have been thinking for some time you want to make a positive change… you’re fed up of feeling fed up you’re tired of feeling tired Start now and GO steaming into 2020 🚀 feeling good feeling confident Every coach or mentor I have ever worked with, my biggest regret was always that I wish I had started sooner. It kinda felt like wasted time, but still so grateful I made that decision to start when I did.. And if you’re worried about missing out on things or the Christmas party and all the chocolate slowing your progress Get this👇 You can LIVE YOUR LIFE and still slowly chip away at your long term goals. it’s a mindset it’s behaviour change It’s realising.. Life doesn’t suddenly go on HOLD ✋ It honestly blows peoples minds when I tell them this. You know where I am if you need me. If you have any questions please please just ask 🙏 #menshealth #mensfatloss #weightlosssuccess #fatlosstips #myfitnesspal #diettips #nutrition #gym #fitfam #mindsetmatters #habitchange #longtermchange #onlinefitnesscoach #londonpt #personaltrainerlondon #fatlossjourney
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🗣’I feel happier, more actively engaged in my health and ultimately a better example for my newborn son’ Boooom💥 Check that graph out (𝘑𝘢𝘯 𝘵𝘰 𝘖𝘤𝘵) 👆 A FANTASTIC example of what committing to long term change looks like 🙏 Before we started working together Chris was frustrated with how he looked and felt like things were only moving in one direction. And with a newborn on the way wanted to make a change so reached out 💪 First we looked at Chris’s nutrition 🥘 Nothing drastic was required, just a few tweaks. It was clear that the deserts most evenings weren’t actually making Chris feel any better and had simply become a part of the evening routine. So rather than just completely remove them we took a more mindful approach to deserts/sweet treats and food in general. Tracking food also worked brilliantly for Chris and only increased his awareness and knowledge of the food and drink he regularly consumes. We upped activity and added a couple of homework-outs to increase strength and… Fast forward 10+ months, over two stone down and leading from the front 👊 Genuinely such a privilege to have been a part of this journey to date working with such an awesome bloke @c_s_pratt 💪 And now feeling healthier, happier and a now seriously awesome Dad 👊 #leadfromthefront If you feel like you are not moving in the right direction? If you feel you are ready to commit to making a long term change please reach out and let’s make it happen👇 📱 Drop me a DM or click the link in my bio and let’s get you moving in a good direction 📱 #myfitnesspal #myfitnessjourney #fatlossjourney #weightlosstips #homeworkouts #transformationjourney #futureself #healthierlifestyle #happier #prioritiseyourself #weightlossjourney
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Pinch and zoom 👀 but who is that standing in the third row to the left? Have you struggled going it alone? You’re 3 or 4 weeks in and just not seeing the results you expected. I hear you, it’s bloody frustrating and a big hurdle so many people fall out. The above image is simply a metaphor for how I see a big part of my role in supporting people to a healthier happier more confident place 🙏 Why is support so important for weight-loss? because it requires consistency it requires patience it requires change it requires effort guided effort And all the while you’ve got to contend with yourself, chatting away in your own head saying 👇 🗣 So and so did it in 12 weeks why can’t I 🗣 It’s not worth all this bs 🗣 I can’t be assed 🗣 What’s the point Which is why so many people get into that 2 to 4 week window, believe their effort isn’t being rewarded and hit the f*** it button eject 🚀 #seeya Just having someone in your corner is sometimes all it takes to unlock what you’re truly capable of 💪 to guide and usher you in the right direction. You have absolutely no idea what you’re capable of until you feel sufficiently supported 🙏 If I see action, if I see the right things being done🖐 if people are telling me they’re feeling good regardless of what the scales say we keep going. #rinseandrepeat When you have a meaningful goal, when there is team and collaboration wonderful things can be achieved 💪 Have you considered being supported with your health and fitness goals? 📱 If you want to know more about how I can support you drop me a DM or go to the link in my bio and let’s at least see if it might work for you 📱 #support #weightlosshelp #fatlosshelp #motivation #growthmindset #goaldriven #fatlossfocussed #healthylifestyle #behaviourchange #habitchange #lifestylechange #weightlossjourney #onlinecoaching #personaltrainerlondon #gym #training

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