What would tomorrow want you today to do?
What Would Tomorrow You Thank You For?
First off — thanks for being here.
Whether you’ve just signed up or you’ve been following along for a while, I appreciate it.
Let me start with something that stopped me in my tracks the first time I read it:
“What would tomorrow want you today to do?”
Read that again.
It’s a powerful question — because it simplifies decision-making.
What’s one thing, big or small, you could do today that your future self would be proud of?
Take a minute to think about it. That moment of reflection can create instant clarity.
Every week, I speak to people from all walks of life — parents, professionals, business owners.
And no matter where they’re from, one theme keeps coming up:
They just want to feel better.
For themselves.
For their families.
For the life they know they could be living.
They want to…
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Feel more capable
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Open the wardrobe and wear what they like
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Stop starting over with exercise and actually feel fit again
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Feel strong, confident, and in control of their health
If that’s you — you’re not alone.
And you’re 100% capable of getting there.
But here’s the truth I’ll keep repeating:
It’s not about being perfect.
It’s about small wins stacking up over time.
Like…
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Going for a walk when you didn’t want to
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Choosing a better meal when convenience was calling
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Challenging that voice in your head that says “can’t be bothered”
These small moments might feel insignificant.
But they add up.
They become the reason you wake up one day, open that wardrobe — and everything fits.
You feel stronger.
You feel better.
Not just physically, but mentally too.
You want that?
Start today.
Fitter. Faster. Stronger. 1% Better.
— Luke
P.S. What’s one small win you’re choosing today or tomorrow? Drop me a message — I’d love to hear it.
How Carrie Was Able to Balance A Busy Career, Family, and Fitness to Achieve Her Dream Physique
Meet Carrie
Carrie is a busy professional, a devoted family member, and someone who wanted to approach her 50th birthday feeling stronger, more energised, and confident.
Despite her best efforts, Carrie felt stuck. She wanted to make a change—not just to tone up and feel good in her clothes but also to have the energy to be present for her family.
But like many others, balancing life, exercise, and nutrition felt overwhelming.
Her Biggest Challenges
- Inconsistency with Exercise and NutritionCarrie found it tough to stay consistent. Life and sickness would often throw her off track, and weekends became a time of overindulgence, undoing progress made during the week.
- Balancing Enjoyment with GoalsCarrie didn’t want a restrictive lifestyle. She wanted to enjoy life—especially weekends—while still making progress toward her fitness and energy goals.
- Lack of a Clear PlanWithout a clear, tailored approach, Carrie struggled to navigate the ups and downs of busy days, leaving her feeling unsure of how to reach her goals sustainably.
The Turning Point
Carrie reached out after seeing someone she knew achieve great results working with us. She wasn’t sure if online coaching would work but decided it was time to try something different.
She wanted guidance that would fit into her lifestyle without sacrificing her weekends or family time.
Here's How We Helped
- Customised Nutrition and Exercise PlanTogether, we built a sustainable plan that worked for her busy weekdays while offering flexibility on the weekends. This eliminated the guesswork and made it easier for Carrie to stay on track.
- Simple, Repeatable HabitsBy focusing on clear, repeatable habits, Carrie learned how to make healthy choices consistently without feeling overwhelmed or restricted.
- Ongoing Support and AccountabilityWith regular check-ins and tailored guidance, Carrie stayed motivated and had the tools to keep going, even when life got hectic.
Her Results
Carrie’s transformation is nothing short of inspiring.
- Weight Loss: She’s down over 19 lbs and has completely reshaped her physique.
- Increased Confidence: She’s approaching her 50th birthday feeling strong, energised, and proud of what she’s accomplished.
- Visible Results: Carrie can even see her abs—something she never thought possible before!
- Lifestyle Change: Exercise, nutrition, and healthy habits are now a natural part of her life.
Creatine Monohydrate: What It Is and Why You Should Consider Taking It
When it comes to supplements that deliver real results in performance, strength, and overall fitness, creatine monohydrate stands at the top of the list. Whether you're new to the gym or a seasoned athlete, you've likely heard of creatine. But what exactly is it, and should you be considering it as part of your routine?
Let’s dive into why this supplement is highly recommended and how it could be the missing piece in your training.
What is Creatine Monohydrate?
Creatine is a natural substance found in muscle cells, playing a key role in producing energy during high-intensity exercise. Creatine monohydrate is the most researched and widely used form of creatine supplementation. It's naturally occurring in foods like meat and fish, but the amount you'd need to consume to match the benefits of a supplement would be quite high.
By supplementing with creatine monohydrate, you're ensuring that your body has an optimal supply of this energy-boosting compound to enhance your workouts and recovery.
The Benefits of Creatine Monohydrate
- Increased Strength and Power. If you're looking to lift heavier, run faster, or just improve overall athletic performance, creatine can help. By increasing the availability of ATP (your body’s energy currency), creatine provides that extra push during intense exercise, leading to strength gains and better performance in both anaerobic and aerobic activities.
- Improved Muscle Mass. Creatine helps with muscle volumization—meaning your muscles retain water, making them appear fuller and more defined. But beyond the aesthetics, it also supports muscle growth by increasing workload capacity, helping you push through those extra reps that lead to gains.
- Better Recovery. One of the underrated benefits of creatine is its role in muscle recovery. Creatine helps reduce muscle cell damage and inflammation following intense exercise, allowing you to bounce back quicker from hard training sessions.
- Enhanced Brain Function. Creatine isn’t just for the body; it can also benefit the brain. Studies have shown it can improve cognitive function, particularly in tasks requiring short-term memory and quick thinking. This can be a great bonus, especially if you're a busy professional trying to juggle work, family, and fitness.
- Convenient and Safe. Unlike some supplements that come with long lists of side effects, creatine monohydrate is one of the safest and most studied supplements available. It's easy to use—just mix it into water or your favorite drink—and you’re good to go. It’s also very affordable, making it a great value for what it delivers.
How to Take Creatine Monohydrate
Unlike some supplements that require complex dosing strategies, there’s no need to “load” creatine by taking a high amount at first.
You can start with the recommended daily dose of 3-5 grams per day from the beginning. Taking this amount consistently will raise your creatine stores in your muscles over time, and you’ll start seeing the benefits without the need for a loading phase.
You can take creatine at any time of the day, although many people find it easiest to take post-workout or mixed into a shake.
Who Should Consider Taking Creatine?
- Strength and power athletes: If you're into weightlifting, sprinting, or any high-intensity activity, creatine can help you improve performance and get stronger.
- Endurance athletes: Creatine isn't just for power; it can also enhance recovery, helping endurance athletes push harder in training and recover faster between sessions.
- Busy professionals or parents: Creatine supports both mental and physical energy, helping you stay sharp and focused through your workouts—and your hectic day-to-day life.
- Anyone looking to improve body composition: If you're aiming to lose fat while building muscle, creatine helps preserve muscle mass during periods of caloric deficit.
Final Thoughts
Creatine monohydrate is a solid addition to your supplement routine, especially if your goals include building strength, improving recovery, or boosting overall performance. It’s backed by science, affordable, and safe for long-term use.
In the accompanying video, I’ll walk you through my personal recommendation on when and how to take creatine, and how it’s worked for both myself and my clients. As always, it’s important to listen to your body and consider consulting with a healthcare provider before adding any supplement to your routine.
Feel free to reach out if you have any questions or want help dialing in your nutrition and supplement strategy!
Fitter, Faster, Stronger.
1% Better.
Luke
Your Coach for Health & Performance
Back To The Gym Basics: Tips On Pushing Too Hard & Coping With Muscle Soreness.
This is all totally subjective and dependent on the person.
And that’s exactly what I say to my clients.
Assess how you subjectively feel and listen to your body.
Am I pushing too hard? Do I need to pull back?
Struggling with muscle soreness after the first few sessions back?
Be mindful of when you need to ease off and channel your energy into the basics.
Get good quality sleep.
The foundation of life.
A non-negotiable for me and essential for your recovery and ability to repair and build muscle.
Sleep also directly influences my motivation, mood, and energy when it comes to training so it’s something I don’t compromise on.
Active Recovery.
Keep on top of your steps and don’t be completely sedentary.
I would recommend some stretching or yoga in between sessions.
You’re built to move so don’t underestimate its power on your body.
Get a good amount of protein in your diet and stay hydrated.
I’m open to argument but if you want to move in a direction that is healthy, happy and feels good I would focus on the above regardless of whether you go to the gym or not.
Tips On Pushing To Hard.
Generally speaking, there are exercises in the gym that can be pushed harder than others.
I would ease into the bigger compound lifts, don’t dive headfirst into putting a heavy bar on your back (squats) or picking up a weight from the floor (deadlifts)
The risk of injury is likely to be higher with these exercises and the last thing anyone wants is an injury after so long out of the gym.
Now is a great time to focus on what you can feel, control the weight you’re lifting, create a stable body and contract through the muscles you’re trying to challenge.
Personally, it feels so great being back in the gym, lifting weights, building muscle, and feeling awesome.
It’s empowering.
Always listen to your body and get good at knowing when to ease off.
Thanks for reading & have a great day.
Luke
Why Knowing Your Values Can Help Keep You Motivated With Your Health and Fitness.
Are values becoming more and more popular?
Or is it because I am spending so much more time understanding them or at least figuring out what mine are.
It’s so true that when something becomes relevant in your life you see it everywhere when before you wouldn’t have even noticed it.
Anyway, today’s article is all about VALUES!
And how knowing them can inspire and motivate us with our health, fitness and training.
If you struggle with motivation or consistency, then continue reading and hopefully this will help.
So, what are values? And do you know what your values are?
We all have them whether you recognise them or not, they are individual to us and they kinda really define how we live our life.
I have been on a personal development journey over the past 12 months and have worked so much on figuring out what mine are.
I have found purpose; drive and I guess somewhat of a reference point when maybe I struggle with my own motivation or consistency.
I hope if you read this, you will go on your own journey to discovering what you value in life and that it supports you like it has me.
Or at the very least give yourself even more reasons to train when you lack a little motivation.
And if you are anything like me life does seem to get in the way sometimes.
If I was to ask you right now what your values are would you know?
Is your career the biggest priority in your life?
Maybe you have just had some children and it’s your family?
It could be playing sport or even computer games?
Personal development, education or learning?
Holidays or travel?
Your health and fitness?
Reading or watching the tv?
It could be anything.
The best way to figure out what they might be is to ask yourself a few questions.
What do I spend the most time thinking and talking about?
Where do you invest much of your time and energy?
What do I have around me?
There are no rules with this, nothing is definite or set in stone.
And it might take some time to figure of what your values are.
And YES, they change.
In my early 20s I valued Rugby, Partying, More Rugby, More Partying, and having a job to allow me to do more of all of that.
Now that has completely changed and I value growing my business, my education, my own personal development and supporting people on a journey to a more confident them.
I have done lots of work on this, but I am very clear that this is what I value in my life.
And what I do each and every day and think about reinforces this.
So go through the above practise and start to get a clearer picture on what it is you value.
Okay, so what do our values have to do with our health, fitness and training?
Well, if we start to link the two, we can actually find more incredible and inspiring reasons to keep on track with all three.
I have no idea what your values are in your life right?
But I am pretty confident that regardless of what they are, I bet you keeping on top of your health and fitness will support you, your life and what you value?
Am I wrong?
Even if partying is one of your highest values right now.
I am confident in saying that if you put time aside to stay fit and healthy you would be able to party harder and longer through the night than if you didn’t.
I’m open to debate but I’m pretty confident you would.
Let’s use some other examples.
What if your career right now is one of your highest values and most important to you?
Or your family?
Or both?
Answer this.
How does training support you and your career? Are you a more confident person when you training? Does it help manage stress, improve sleep, energy, focus, concentration, productivity?
If your family is at the top of your values. How does training support you being a kick ass parent and/or partner? Does training enhance your mood and energy?
With my job I find that those who are more successful, more adherent and more consistent with their health, fitness and training are those who get how important it is but also how much it positively impacts their life and as a result really value time spent doing it.
Take time to go through the process yourself.
Know your values and how exercise can support them.
It might help keep you motivated and easier to put the trainers on when a little rain is predicted.
Thank you for reading, and if you have any questions please reach out.
Luke
Retrain Your Core And Bullet Proof Your Body.
Completely change how you train your core and bulletproof your body.
Typically, ‘core’ training has always involved lots of Sit-Ups, Crunches, Russian Twists and so on. These exercises require a tonne of movement especially through spinal flexion which when done repeatedly can actually end up being quite painful.
The key is understanding a little bit about how the body functions and how we can maximise our training to improve how it functions and ultimately feels.
Our ‘core’ muscles in fact play a big role in resisting motion and this workout is designed to challenge your core is exactly this way.
Throughout the workout I want the focus to be on the position of the pelvis and maintaining a partial posterior pelvic tilt or thinking about slightly tucking your tailbone.
Imagine wearing a belt and trying to tilt the belt buckle up towards your chin.
It’s the tuck where the magic happens, prevents the lower back from arching or going into extension. If you lose the tuck rest, regroup and go again.
Focus on your breathing, inhaling and exhaling down into your abdominals.
These become increasingly more difficult so listen to your body if you struggle with any.
Exercise 1: Deadbug ISO Hold
Almost all of your back will be in contact with the floor other than your shoulders. Reach to the sky and pull the shoulder blades apart (protraction). Lightly bring just your toes to the floor and hold breathing down into your abdominals. The deeper and longer the breath the better. Remember toes just lightly on the floor, keep the chin tucked, reach to the sky and don’t let your shoulders drop.
Exercise 2: High Plank | Knee To Elbow
Start by stacking the shoulders directly above your hands keeping your arms straight and push away from the floor. Aim to get your knee as close to your elbow as possible and hold keeping the back leg fully extended.
Lots of focus on breathing and keep your shin bone elevated away from the floor or your thigh on your body.
In addition to the hold. You could slowly alternate the knees to the elbow.
3 sets / 45 to 60 seconds each side.
Exercise 3: Single Leg Hollow Hold
Key here is resisting extension in the spine in other words preventing your lower back from arching/extending whilst maintaining a braced midsection. Keep a partial posterior tilt, breath down into your stomach and pull your belly button down into your body. Reach towards your feet if reaching over your head compromises your hip/back position, fully extend one leg and bend the other into the body.
3 sets / 45 to 60 seconds each side.
Exercise 4: High Side Plank | Reach
This exercise will bring balance and length to your body but also challenge it. Keep the supporting arm below the shoulder keep the hip elevated away from the floor and again that slight tuck of the tailbone. I prefer not to stack my feet on top of each other and might bring you more stability doing the same. Reach over the head with your arm and hold.
3 sets / 45 to 60 seconds each side.
Exercise 5: Single Arm High Plank
Start in your high plank position, main difference here is to go wider with your feet to help with a more stable base. Once you feel stable, lift the arm and extend down the side of your body. And with the supporting arm push away from the floor. Again, keep that tailbone slightly tucked and breath.
3 sets 30 to 45 second holds each side.
Exercise 6: High Side Plank knee to elbow
Start with both legs extended on the floor and your shoulder above your supporting arm. Slowly draw your knee to your elbow and hold. Focus on breathing and maintain that slight tuck of the hips. Create more tension by applying pressing into the leg and vice versa.
3 Sets 45 to 60 seconds each side.
This workout has been featured in both Men's Fitness & Balance.
Find Your Feet. The Power of Movement
Spring is here. It's time to embrace the light and the longer days.
The aim of what you're about to read is simply for you to realise how incredibly beneficial walking or moving is for your health. Do not underestimate its value.
It is embedded in our genes and ingrained deep within our biology. We've been on this planet 10's of thousands of years but within the last 50 to 100 years we have decided to completely neglect everything our bodies are designed to do. Let's all get motivated and empowered to get out and move more. Remove your phone from under your face, get away from the desk top, immerse yourself in some music or a podcast, even ask a friend or colleague to join you.
Harvard Medical School published some powerful findings. Here are just a few:
It counteracts the effects of weight promoting genes. Harvard researchers investigated 32 obesity promoting genes in over 12,000 people to establish how much these genes actually contribute to overall body weight. They discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.
It can ease joint pain. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.
It boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.
Incredible.
But the benefits don't stop there. Research has shown that briskly walking after a meal lowerspostprandial blood pressure and triglyceride levels. Your blood pressure is a useful marker for overall health, so if your blood pressure is a little on the high side then moving more each day is an important health hack to get started with.
The additional daylight and sun exposure will increase Vitamin D synthesis which can improve your mood and energy. I have written an entire blog on the benefits of Vitamin D.Try getting out of the habit of eating lunch at your desk. Accomplishing a 20 minute walk over your lunch period isn't asking a lot regardless of how busy you are. Spend more time on yourself and your health. Imagine how much more you would have moved over the week, month and year. Start with 20 minutes and slowly increase over the weeks until it has formed as more of a habit.
Ultimately it's about creating a healthier environment for the body and taking every opportunity, no matter how small to be as healthy as we can be.
Thank you for reading.
Luke
Fat Loss Food For Real People Volume 5: Fat – Loss Pill?
Holy Sh**! A Weight Loss Pill hailed as the holy grail in the fight against obesity .
What a tag to have. The NHS is buckling in front of us and this pill is going to save it from its knees.
Hallelujah.
You would assume that given such a name to live up to the results are outstanding. Ready yourself.
Those who took the drug lost an average of nine pounds / 4kg in just over 3 years 🤦♂️
Hold on 4kg in over 3 years. What the f***. If you’re considered obese it’s not hard for you to lose 4kg. You could literally go for a 10 minute walk and you’ll lose weight. 4kg in over 3 years is criminal.
The only winner here the company manufacturing this drug who’ll no doubt make millions 💰
What is interesting is the link between obesity and depression. I have always been a huge advocate of exercise being the single most effective anti depressant you will ever have access to. There is no pill as effective.
As per the article ‘Suicidal thoughts or behaviour were reported in 21 people taking Lorcasin compared to 11 people given placebo, however those taking the weight - loss drug had a history of depression’.
Is it really surprising they all have a history of depression? They’re all obese. Imagine how shit that must feel. And then on top of that they told take this pill twice a day and you’ll lose 4kg in the next 3 years. It’ll likely be too little too late but that’s all we have. No support network. No actual advice. Problem = Pill.
And I’m not even going to look at the negative effects taking pills has on the gut. And what can poor gut health be linked to....depression.
Unless there is a massive shift towards the practise of a more functional approach and changes in lifestyle then the future is sadly very fat.
Exercise Education Volume 3: Are we so different?
Should guys and girls train differently to one another? Do we respond differently to reps, sets and or weight for example?
An interesting question and a topic I have seen written and blogged about a fair amount. The old Man v Women debate and whether there is an optimal rep range for females or males. I have read articles ranging from ‘men require more rest to women who respond better to a rep range of 15 reps and up’ blah blah blah.
Ultimately what are the majority of us seeking? We all want to be a little leaner with better muscle definition, for females I will often hear ‘toned’. A word I am confident I know what means or looks.
Less body fat and more muscle essentially means ‘toned’.
Definitely less body fat with a non overly athletic figure but deemed in good shape. And for sure it'll mean different things for different people.
That aside and not beating around the bush its exactly the same thing I want and most guys training want. Given all of our differences both sexes are in pursuit of exactly the same thing.
Does this therefore mean we should train completely differently?
Guys maybe want a more muscular look rather than females but we can all agree on the more muscle to fat ratio.
If as a female you want to change aesthetically how you look you can build muscle or lose body fat right? It’s impossible to change your bone structure so the ONLY thing you can change about your structure are your muscles or body fat.
In order to do this what should you do?
You would follow the same principles I would in which to get this look. Your head is in the same place as mine, your arms and legs are your quads and biceps are.
Our limbs and muscles are all in the same place and respond to stress in the same way.
The health and fitness industry does come with some great information but also a lot of BS.
You need to train regularly, train hard, train smart and put good food in your body exactly like I also need to and you'll feel and look great.
Here we have an industry massively geared towards female training with often conflicting information but there isn’t a magic diet or exercise all you need to do is follow the above principles.