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Nutrition

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30th May 2021

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

28th April 2020

A 3 Step Process to Healthy Eating

25th April 2018

Fat Loss Food For Real People Volume 4: Binge Eating!

1st July 2016

The Egg Explained

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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‘’Really making a difference with my work and mental health’’ Boom 💥 ‘’My energy levels have been so much better’’ Dam! There is nothing more inspiring for me to receive than a message like that. Its exactly why I do what I do. To support and guide people in a direction that feels good 💪 How We Got Started; 1️⃣ Got complete clarity on the goal and the direction Chris wanted to move. 2️⃣ Put together a plan and what needed to be put in place to start moving in the right direction. 3️⃣ Execute plan for long enough to feel desired benefits. From heres it’s easy because every time you show up you reap the rewards. Well done mate, working with you this year has been an absolute highlight and privilege for me 💪 Not sure how to get started? Drop me a message 👊
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Re-Set Officially Completed 🙏 And yes, I’m wielding an 🪓 Nature and getting out of London feels like such a big deep breath out for me. I love London, the people, the diversity and everything that comes with it. But I also know how important spending time out of it is, getting my nature on 🌲 Clears my head, I try to kinda switch off from work which I know so many of us struggle with. Throwing an axe around, starting a few fires 🔥 reading 📚 eating food 🍕 and allowing time to think 🤔 Its necessary for me and I’m super grateful I have the opportunity to be able to do things like this 🙌 Thinking of taking a break? Do it! You deserve it! Anyway I’m back, energised and ready to go. Happy Monday Team. Let’s do this 👊
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It’s been almost 6 months since I scribbled down my vision for 2021. Committing to changing my body was right at the top! Being totally honest, and putting myself out there, I needed to make a change. With the opening and closing of gyms, in and out of lockdown, I found bad habits easy to come by. Excuses easy to find, training at home sucked, the old midweek glass or two of wine had crept in, and although I felt motivated with my business, I didn’t feel empowered with my body. Life was too comfortable. Something needed to change. How can I lead my clients from the front if I can’t even take my own advice? So off the back of a lazy, chocolate filled Christmas I was ready to make a change and a drastic one. The time was right to set this challenge. What wasn’t supporting me? Alcohol 🍻 That was the first thing to go and I haven’t drank any since. That decision really was the catalyst. Like so many of my clients I speak to for the first time, you just gotta wait for that lightbulb moment where you stand up and say. ‘I am done with looking and feeling like this’ So I gave myself a big metaphorical slap around the face 🤦‍♂️ Deep down I had always wanted to take myself through my own transformation but massively doubted myself. I had hidden behind a story of ‘it’s not for me’. When in truth I just didn’t think I had it in me. I knew going through the process would as a coach be a rite of passage. Also being a client and having a coach would provide such a valuable perspective. Having @stan_didi in my corner kicking my ass was essential 💪 Aside from the professional growth much of this challenge was driven simply by a lack of confidence in myself. So yeh, I get what it’s like to not feel great, and I hear you when you say dieting or changing your body is hard. It totally is. Really f’ing hard. I have been in exactly the same place and experienced the same struggles. My hope is that other people will see this and get inspired, think yeh I wanna little bit of that in my life. There is nothing more powerful than proving yourself wrong. It was hell of a 4 week ride towards the end. 90kg to 77.6kg. Anyone fancy joining me next time? 👊
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Have you been thinking lately that something needs to change? That you deserve to feel better with your health and confidence. Well, you do. I can only speak from experience, but I know how much of an impact focussing on my health, my confidence and my body has had on me. I have also lived with that internal feeling of wanting more from myself. It take a lot of change but it’s so worth it. Please don’t settle. Demand more. Experience more moments when you feel effortlessly like you, almost untouchable, life just comes with an ease. Having just a little more of that feeling in your life. I say this because I speak to a lot of people who well don’t feel great. It’s easy to get stuck in a cyclical routine. You gotta make a conscious decision to be the change you want to be. Mindset is everything. I wake up every day knowing that there are more levels that I want to access, feel and experience in my life. Im doing what I can to minimise any future disappointment or regret and somehow harness it instead. Don’t worry if you aren’t sure what to do, it can take time to figure things out. Visualise what you want and how your life looks, make a plan and spend time doing this. Identify anything in your life right now that might be holding you back or not supporting you. Ask yourself questions and don’t stop until you have a long list of answers. Once you start to move in a positive direction you will start to access your own new levels. If any of this applies to you please don’t sit their and settle. You deserve so much more. If you aren’t sure where to start send me a message and I will happily help you on our way or at least listen. Thanks for checking in today and have a great evening 👊 Luke 💪
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How Can My Journey Inspire Others? That is the big question I keep asking myself and this is what it must be about. How can I make this not just another transformation but something of value? I made the choice to push myself beyond what was comfortable, I wanted to see, feel and experience what it takes and the sacrifice that comes with it. Driven in big way because I have always lacked confidence in myself. Prove to myself that if I truly wanted something the only thing stopping me was me. I want others to believe that too. I get this kinda physique is not what many people want or desire. And I don’t blame you, the lifestyle sucks, it’s not sustainable and I felt terrible. I knew it was short term pain. Long term gain. The experience of walking the walk and talking the talk. Knowing that I can listen to my clients and in some way relate to their challenges because I have been there. I questioned myself every day if it was worth it, felt the same emotions and faced similar battles. And if I can become a better coach at supporting people to a more confident, healthier, happier place then it was totally worth it 👊 The journey continues and now the biggest challenge - not reverting all the way back. Using what I have learnt and finding a sustainable and maintainable body I feel confident in. Thank you for all the messages of support 🙏 Have a great day. Luke 💪
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Does anyone else notice it’s uncanny ability to help you handle life? I don’t just feel good, but it also provides this barrier or shield like resistance to life and everything that comes with it. It’s a necessary part of me. Whatever is going on in my life I can just shake it off with a tough sweaty session. It can refocus my mind, my thinking my mood, my energy, my productivity, my life. For you it might be yoga, tennis, rugby, football, running, walking, swimming, dancing, lifting heavy weights or a tough sweaty HIIT session. There are no rules with what the word ‘exercise’ means. It could be literally anything personal to you. If you’re feeling like you need to shake something off today go shake it off 💪 Plus it’s even better partnered with a great friend @joshyoumans even if he’s quads are substantially bigger 🤣 Have a great day team 💪 Luke
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Happy Friday Team. Here is your Friday dose of morning movement. SAVE 💾 SHARE 🔗 Just a minute break can make such a difference to your energy and mood. Enjoy, let me know how you get on and have a great day. Thanks Luke 💪
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Great to be featured in this months edition of @mensfitnessuk 👊 I hope it has been of value and someone grew a little stronger 💪 I used to read my Dad’s men’s fitness magazines as a kid so to be in one is kinda nostalgic. Il look forward to digging this back out in 50 years 🤣 Thanks @mensfitnessuk @rb.consultancy ✊
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Do you underestimate your goals and the vision you have for yourself? Are you the bridge between where you are right now and where you want to be? Is your lack of self-belief and confidence holding you back? I know first-hand how much my own lack of self-belief and confidence has held me back. So, I totally get it. I kinda think it’s there now to help me grow 🌱 I am a firm believer that we all deserve to feel good about life. To feel good about how we look, how we feel, our health, our body, our confidence, our strength 💪 This is the path I want to support people on. You know, one thing I notice as a coach when I first speak to someone is that our goals aren’t big enough. Or it’s often about what someone doesn’t want. Don’t get me wrong knowing what you don’t want is important. But I wanna know what you do what ✊ Sure, having a plan and knowing what to do is crucial but before that you need to believe in yourself. To Dream Big. To Aim For The Highest Cloud, So That If You Miss It, You Will Hit A Lofty Mountain. [Maori Proverb taken from the book Legacy by James Kerr.] Feel free to drop me a message if you want to discuss your goals 📧 Have a great day Luke 💪
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Monday Morning Mobility ! Get a little creative, you could even use your WFH desk set up. In fact definitely do and that way you can stretch before sitting down and starting your day 👊 We all totally get why we brush our teeth twice a day right? It’s a daily habit because daily maintenance keeps them healthy and prevents decay. Are you doing anything daily to support your body? Just a couple of minutes a day will go a long way to preventing pain, injury and feeling good. It really doesn’t take much. SWIPE 👉 SAVE 💾 SHARE 🔗 Start everyday with these and you will feel so much better than if you didn’t 💪 Have a great day ✊ Luke
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Do you know what it takes to create an identity that enables you to feel good, confident, healthy and happy? Creating sustainable habits is the key to creating a sustainable body. Il leave it up to you whether you agree with that or not. I know it isn’t fancy or some trendy diet but dam it’s effective in its simplicity. Firstly, know exactly what you want. Then figure out what it is you need to do to start moving in that direction 📈 A good place to start is to ask yourself what two habits you can apply to your life with minimal ease that will start you moving in the right direction. Is there something in your life that maybe you know isn’t supporting you? Can you drop it? If you can’t, think of something else. What one positive habit could you start applying to your life as of tomorrow? Its super important you can apply it daily. Add a positive ✅ subtract a negative ❌ Start with that and stick to it for at least a month. And watch momentum build off the back of it 👊 Have a great day, Luke 💪
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Happy Friday Team 👊 A week of doing more things and seeing more people 🙌 How good does that feel? And YES I’m happy squash courts are open again 🙏 Can’t beat that feeling stepping foot on court and beating both your mates first day back @olliebearw @si___love 🙌 Spread some positive vibes this weekend and enjoy. Luke ✊
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My Experience So Far. Firstly, how do people walk around looking absolutely shredded for longer than a minute? Mental 🤪 I am still a million miles away and have been close to eating my own arm a couple of times. Out of that discipline I have somehow cultivated this belief that what I thought wasn’t possible actually might be. That can be quite powerful. Belief. And I want to inspire others to believe and feel the same. I have a destination but it’s the experience of this journey that I have found so captivating. People come to me more often than not for support with changing their body. I can totally relate to that. Now I have this priceless experience of what it takes and the high and lows that come with that. That regardless of what anyone or any trainer says the scales will sometimes impact your day and mood. That I often catch myself in the mirror. Sometimes that mirror is kind and sometimes it’s really not. That bizarre battle I have almost every night not to open the fridge after dinner. The highs and lows of my energy, mood and motivation. Managing my appetite and hunger. Realising how much ate because I was bored. Knowing that having complete clarity on the vision is a vital part of the process. That feeling you get you see and feel change. Like a seed confidence does grow 🌱 The discipline that is required especially during lockdown. That’s all priceless learning and just a small fraction of it. To walk in the shoes of the people I support. My goal is to get as close to #covermodelfit as possible. I know it’s unlikely il work with someone who wants that but there is still a shared journey of challenges, experience, set backs and success. The process is kinda still the same just nowhere near as extreme. Some Tips 💪 Hire A Coach. @stan_didi has been supporting me on this journey. This has been vital. Clarity. Know exactly what you want, where you want to be, and the daily habits and practises it’ll take to move you there. Be patient. Keep it simple. Don’t stress. And eventually you will get there. If you have any questions or would like some advice drop me a message. Have a great day. Luke 👊
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Have a guess at what you think the weight loss and weight management market was valued at in 2019? $192.2 billion. That’s a disgusting amount of money. It’s so far in the billions it’s scary. What will that figure be at in 10 years time? What really get me, makes me a little angry is that for all of the billions spent most people apparently fail. Something crazy like 80% of people never get anywhere near where they want to be. Big corporations cleaning up over and over again built on the failure of people simply trying to live a happier, healthier more confident life. Is it a multi billion-pound industry built on foundation is failure? A bit mental. Genuinely no idea what any of this has to do with the @ryanholiday quote which I love. Kinda gone off on a tangent and thought bugger it. I’m sure something can be taken from it or at least I hope 🙏
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