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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, N1 Gym, N1 1SF and PT Workspace, N1 3DF.

Tel: 07803 150 349

Email Luke
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ONLINE COACHING! WHAT IS IT AND WHO IS IT FOR? There is a reason you might not have come across Online ‘Fitness’ Coaching before, it’s a relatively new concept. Who is it for? 👉Anyone who has struggled to lose weight in the past or on their own. 👉 Anyone who needs a kickstart and/or wants to commit to making a positive change. 👉 Anyone who wants to improve their health and/or confidence. I’m one of the lucky ones 🍀 I love my job 🙌 There is nothing more fulfilling for me than guiding and supporting someone on a journey that ultimately leads them to feel good about life. It’s WHY I do what I do. The 3️⃣ Pillars. 𝗦𝘂𝗽𝗽𝗼𝗿𝘁. 𝗔𝗰𝗰𝗼𝘂𝗻𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆. 𝗘𝗱𝘂𝗰𝗮𝘁𝗶𝗼𝗻. What I have always loved most about my job is being able to support people. Which is why SUPPORT forms such an important part of my online coaching service. Not going it alone can make such a big difference, especially when you have support from someone who has been on the same journey, who has walked the walk, who you can relate to when the going gets tough ✊ What really binds everything together is ACCOUNTABILITY. Firstly, paying someone money each month bring a whole new level of commitment. Plus you are reinforcing the change you want to make by investing in yourself. Don’t underestimate that, it’s big. Having someone to answer to, someone to hold you accountable to what you said you wanted to achieve and you owning your actions. It goes a long way. And lastly, EDUCATION. Pulling together thousands of 1 to 1 personal training sessions over my career; I have been mentored and coached and attended countless courses. I want my coaching to represent #teamwork but also #hardwork. Making a change means making a change and that isn’t always easy and not everyone has what it takes and that’s okay. What’s Included; Personalised Training / Nutritional Programming Online Coaching Application Meal Plans (if required) Goals Setting Support 24/7 📱If you would like more on how the service works drop me a DM? 📱
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👇Do you know the one thing that’s stopping you from being exactly where you want to be? 👇 It’s YOU. Firstly, absolutely outstanding work here by Steve 👏 building an incredible about of muscle & strength 💪 Interestingly, the bridge between where you are now versus where you want to be is 💯 you and your mindset 🧠 I say this, because in my experience most of us have a basic understanding of what we should or shouldn’t be doing ✋ It’s putting it into action so many of us struggle with 🎬 Myself included ✋ I have my own struggles just like you and I have come to accept this. It’s about finding the right 🔑 that will unlock action. What’s going on upstairs matters 🧠 More than anything. Get that right first ✊ The story you tell yourself each and everyday matters, the beliefs, the values you reinforce consciously or even unconsciously. For example, ‘I don’t have time’ is something I hear so much ⏰ I too have found myself guilty of saying this to myself 🖐 Interestingly, time is all we have and don’t. The more you tell yourself on a daily basis that you don’t have time the more you create this belief you don’t. What you believe to be true. Is true. Furthermore, you will begin to reinforce this belief and look for evidence that you don’t have time by making yourself even more busy. Listen to what’s going on in your head, it matters more than anything else. 👉 I’m not someone who goes to the gym. 👉 I have always been skinny or I have always been overweight. 👉 I wasn’t into sports at school. 👉 I’m not good enough for a promotion. 👉 I don’t have time. Change your narrative Rewrite your story because it is NOT set in stone 📚 Your mind is more powerful than you think 🤔 👇If you’re reading this thinking I need to make a change and would benefit from being supported in doing so 👇 📱 DM me the word ‘Coaching’ or register your interest via the link in my bio 📱 #musclegain #bodycomposition #resistancetraining #gym #workout #weights #training #motivation #mindsetiseverything #onlinecoaching #personaltrainerlondon #onlinefitnesscoach #health
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👆read that again 👆 We always start the week with some positive #mondaymindset vibes. Today is your reminder that… …there is no one better than you. At being you. Take a moment to realise how awesome that is 🤟 Happy Monday Team. Luke ✊
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One thing you can never get enough of 👇 Laughter. Is laughter the key to living forever? ‘Laughter is a bodily exercise, precious to health’ Aristotle. Happy Sunday Team. Luke 💪
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Absolutely awesome work @homz_83 👏 genuinely enjoyed every second of this journey, your drive, attitude and mindset especially in the face of challenge 👊 Paul is a busy career professional living and working in London 🇬🇧 although working from home like many others 🖥 🗣’since lockdown with Covid I’ve probably been less active. I have been running 5k, 10k quite regular but been hampered with some injuries. The setbacks have been difficult and fell back into bad routines’ 🗣’I was feeling very sluggish, I started to feel like my body was ageing quicker and I was getting more uncomfortable’ Want to know one important ingredient to getting results? You’ll be surprised to hear there is no secret formula or magic diet. Its support 🔑 Being a part of a team, having someone to support you, provide some accountability and someone who cares 👐 On what worked well 🗣‘Definitely having the support network and targets to hit. Recording my food for the first few weeks really helped me understand my eating habits’ 🥘 🗣’I feel more comfortable on how I look and feel. My clothes fit me much better’. Great effort mate I know this process came with its own set of challenges and work is crazy busy for you but you smashed it 💪 Inspired by these results? 🙏 👇 If you aren’t where you want to be right now and you are ready to commit to making a change get in touch 👇 📱 For results like this just DM me the word ‘coaching’ or register your interest via the link in my bio 📱 #weightlossjourney #fatlossjourney #fitness #health #weightloss #fatloss #onlinecoaching #nutrition #training #transformation #personaltrainerlondon #onlinefitnesscoaching
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FOR ALL MY HOME-WORKOUT LEGENDS! READ BELOW 👇 Firstly, to all my clients and everyone else out there who has trained at home over the past 18 months. Absolutely outstanding effort. It’s hasn’t been ideal. But you’ve done it anyway 💪 How easy could it have been to have just given up? Thanks to @biolayne for sharing the this.. 🗣’Recent research has indicated that 1/3 & possibly even as little as 1/9 the amount of volume was needed to build muscle was sufficient to maintain it (PMID: 21131862) check out @nutritiontactics graphic. 🗣’It’s likely that only a few hard sets (close to failure) per week is necessary to maintain muscle mass for the vast majority of people’ 💪 If you’re one of my clients reading this, you’ll know il take you through some hard sets. Often. And now I definitely won’t feel guilty doing it again 🤣 #dontquit #stayconsistent
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SETTING THE TONE FOR YOUR WEEK. Just quickly, a little dusty today after a 4 day stag do in Lisbon which was a lot of fun 🇵🇹 Maybe too much fun 🤩 There are only a few things in life I truly value 🙏 Friendship is one of them. However, this isn’t about that today this is about owning Monday each and every week. Long gone are the days I would do nothing for a few days post stag, probably eat more crap, feel a little sorry for myself (I definitely still do lots of this) 🤪 The trade off with a hard hitting 4 days is making it a non negotiable to get straight back on it, give my body and head some of the good stuff 💪 There is a big element of practising what I preach which makes me feel good. Shift your mindset 🧠 Change your state 💭 Raise the bar of your own personal performance in your world 🌍 Anyway I’m back online after a few days off. Let’s do this Team. Luke ✊ #momentummonday
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WORKING ON YOURSELF IS UNENDING 🙏 BE PATIENT. I remember first hearing that. I felt it deep down in my bones. It just resonated with me so much. Be patient with yourself. Sometimes we all need to hear that it’s okay not to having everything figured out. It was like a big deep breath out. There’s a lot pressure out there in the stratosphere 💫 Life ain’t always easy. Just do your best, be patient and go easy on yourself and others. Luke 💪
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‘’Other areas of my life have started to come together and I just feel like I’ve made a step forward as a person’ @johnmurphyjnr absolutely blown away not just by your level of commitment to self-improvement but by the level you are operating on 🙌 Well done mate, it’s been a privilege to have been a part of the journey 💯 Before starting John said… 🗣 ‘I was training, I was working hard and I was doing a lot with the family but in all honesty I wasn’t very present with all parts of my life, I was just there. I knew I needed to get back on track, get back to being myself and ultimately being a better version of me’ ⚖️ Like all before and after pictures, there is a whole entire story behind them and I know this was SO MUCH MORE than just getting leaner 📸 Although, let’s not complain, raising the #dadbod bar 🤣 🗣 ‘Like a lot of people bad habits crept in during COVID and for me there are two. My eating habits had become pretty silly with the amount of junk food I was consuming and worse I was drinking way more than usual which for me was the area I didn’t like the most’ I could totally relate with where John was coming from, whether it be bad habits creeping in, alcohol, we’ve all been there🍷 🤚 I asked John to commit to cutting alcohol out, hit the reset button ✋ If its holding you back? Let’s see. Here we started to build some momentum 🙏 We levelled up his nutrition, implemented a little more structure, endless amount of #accountability with 100s of pictures of food being sent 📸 still lots of freedom with food, just started fuelling the body more efficiently 🥗 🗣‘Ultimately, it was a team effort, I’m lucky to have a mate who’s a coach and an amazing wife and kids to keep my feet on the ground. 🗣’When you’ve got someone pushing you, you want to be able to relate to them and Luke brings that in abundance’ Well done mate 💪 Ready to commit to change? To register your interest click the link in my bio 📱 #weightlossjourney #onlinecoaching #fatlossjourney #mensfitness #transformationtuesday #weightloss #training #health #lifestyle #nutrition #onlinefitnesscoach #lifestyletransformation
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3 Key Ingredients When It Comes To Changing Your Body 👊 𝗩𝗶𝘀𝗶𝗼𝗻 Do you know exactly how achieving your goal will feel? Do you know exactly how it will change your life? Weight-loss or fat-loss isn’t your goal 🎯 It’s something way more than that 🙌 𝗣𝗮𝘁𝗶𝗲𝗻𝗰𝗲 🗣 ‘Be impatient with your actions and patient with your results’ We live in a world where we can now get our groceries delivered within 10 minutes #gorillas in London. Even if it’s just one step in the right direction its still progress. So focus on the small wins 🏅 they’ll take you further than you’ll ever know 🙏 Be patient. Be consistent. 𝗣𝗲𝗿𝘀𝗲𝘃𝗲𝗿𝗮𝗻𝗰𝗲 Perseverance but also lots of trial and error 💡 Finding what works for you takes time ⏰ It also means lots of finding out what doesn’t work for you ✋ One thing I have realised over the years as a coach is that #mindset is key 🔑 Have a question? Drop me a DM 📧 Luke 💪
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💡KNOW YOUR WHY 💡 Does your goal mean a lot to you? Does it really inspire you? 🔥 It’s gotta be worth chasing because it ain’t gonna be easy. Change never is. Whether it’s to feel more confident in clothes, on holiday, or even more importantly improve your health. Make it meaningful 💪 Happy Friday Team. Luke 👊
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💤 SLEEP IS NOT A PILLAR OF HEALTH BUT THE FOUNDATION UPON WHICH ALL HEALTH IS BUILT 💤 How important is your sleep to you? 😴 These are extracts taken from sleep researcher @drmattwalker, author of Why We Sleep 📚 Firstly, not that you need to be told but it’s totally cool if you completely disagree with the above 👆 Do what you want with it, disregard it, tell your friends family or implement some of it for yourself 👌 One thing I know is that I absolutely LOVE sleep ♥️ This hasn’t always been the case, in fact I only truly started to appreciate and respect how important sleep was when I became a Personal Trainer 🏋️‍♀️ Annoyingly I don’t sleep as much as I wish, but I always make sure I get no less than 7 hours ⏰ Here are my recommended tips to enhance your sleep 🛌 💤 Routine. 9 to 9:30pm every night I’m in bed including weekends unless I’m out. 05:30 to 06:00 every morning I’m up. No alarm required. I encourage anyone I work with to aim for 10pm bed time. 💤 Caffeine. Never after 2pm. I love coffee but it’s a stimulant and I don’t want too much of it in my system when I’m getting into bed. 💤 Daylight / Sun Exposure. There are a million reasons why I encourage people to get up and away from the desk, aside from the fact we are humans and we are built to move. Exposure to the sky and sun can also help with our internal clocks ⏰ The key to restoring those rhymes to their natural, healthy patterns may be as simple as spending more time outside under the sky ☀️ I hope you found this post of value 🙏 📱 If you have any questions on sleep, how to optimise health or online coaching drop me a DM 📱
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Could not be prouder of the results @mike_mair_tedz achieved in just 8 weeks 🙌 A coach’s dream and showed nothing but total commitment to the process 🙏 And all this was achieved enjoying a social life 🍻 the Euro’s ⚽️ and a holiday to Ibiza 🇪🇸 🗣 Mike was ‘’stuck in a cycle of eating relatively healthy through the week but then bingeing on everything at the weekend’’ 🗣 He also said ‘I was too comfy and really lacking in motivation to make a change’’ 🛑 Going it along wasn’t an option 🛑 🍔 We implemented a few strategies that included tracking and being more mindful with food, being more active throughout the day and knowing how to cycle calories to allow for more freedom with socialising 🍕 🗣 On moving more Mike said ‘Simply walking and getting my steps in had massively changed the way I feel. I feel less stiff and old because of this and it has been a massive game changer’’🚶‍♂️ An absolute pleasure mate and well done. Looking great and fully deserved 💪 ✊ This is exactly why I do what I do ✊ 👇 If you aren’t where you want to be and you are ready to commit to making a change get in touch 👇 📱 For results like this just DM me the word ‘Coaching’ or register your interest via the link in the bio 📱
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💪 HOW DOES EXERCISE SUPPORT YOUR LIFE? 💪 Some #mondaymotivation and always good day to remember its much more than just burning calories🔥 🥊 Depending on the type of exercise I am doing, if it’s hitting pads it’s 100% focus, no time to think about the outside world, just me, the pads and my coach 🥊 🏋️‍♀️ If it’s lifting weights, it’s usually podcast on, listen and learn from others, weirdly a good time for me to think 🏋️‍♀️ 🏓 If’s it’s squash, it’s having that release of competition and getting a sweat on🏓 🙌 It plays such an important role in my life 🙌 Feel free to share the positive impact it has on you 👊 Interested in Online Coaching? Register your interest by clicking the link in my bio 📱

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