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

Tel: 07803 150 349

Email Luke
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The Annual Lads & Dads Trip ๐Ÿ• Which is now technically Granddads, Dads and a Lad ๐Ÿคฃ Slightly flatter longer route this year after last years Jurassic Coast walk which coincided with the hottest day of the year ๐Ÿฅต We almost lost a few men ๐Ÿคฃ 20+ miles covered in my Stealth @vivobarefoot so feet feeling a little tender this morning. Always a special weekend Iโ€™m grateful for man, Back London via Catford. Have a great Sunday Team. Luke ๐Ÿ’ช #letsgo
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I said at the turn of this year I wanted my business to be the go-to place for people who want to live a life feeling more confident in how they look and feel. To helps others value their health, realise their potential and feel good about life. To support someone on a journey that allows them to be more them more of the time. Im gonna stick by this and see where it takes me โœŠ Itโ€™s my WHY, its my ๐Ÿ”ฅ Iโ€™m still learning hard and fast, getting things wrong, getting some things right ๐Ÿ’ช Thank you to all my clients youโ€™re all awesome, it genuinely means so much that you choose me to be a part of your journey. #letsgo Happy Friday Team. Luke ๐Ÿ‘Š
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๐Ÿ—ฃLuke, I should stop drinking alcohol while working with you right? ๐Ÿ—ฃ Me: Do you enjoy drinking alcohol? ๐Ÿ—ฃ โ€˜Yesโ€™ ๐Ÿ—ฃโ€™Do you think youโ€™ll drink it when youโ€™ve finished what we are working on together? ๐Ÿ—ฃโ€™Yesโ€™ ๐Ÿ—ฃโ€™Hmm, do you think it might be a good idea to factor alcohol into your diet if itโ€™s something that is going to be a part of your life? ๐Ÿ—ฃโ€™Maybeโ€™. ๐Ÿ—ฃโ€™Definitely. Do you agree it might be a good idea not to slam 8 pints every Friday, order the fully loaded nachos, have a McDonalds on the way home in the UBER, and then be sedentary all weekend and snack on rubbishโ€™ ๐Ÿ—ฃAgree. Look, Jokes aside ๐Ÿคฃ Dieting doesnโ€™t equal remove or restrict โŒ It does equal taking some responsibility of your actions and behaviours and some moderation โœ… Ask yourself this, can you see yourself sticking to your current diet in 12 months time? If itโ€™s a no, they likely be some rebound. Alcohol, chocolate are the kinda things people remove straight away. The more you restrict the more youโ€™ll want (in my experience) and where does that leave you when you get to your goal? Youโ€™ll be thinking ๐Ÿซand ๐Ÿป more than you ever have! Iโ€™m not saying itโ€™s easy, just worth considering. Have you struggled to lose weight? Have you regained the weight youโ€™ve lost? Drop me a DM ๐Ÿ“ฑ and letโ€™s jump on a call and we can put together a plan of action ๐Ÿง‘โ€๐Ÿ’ป Ps. What a man sandwich and Lisbon ๐Ÿ‡ต๐Ÿ‡น what a beauty๐Ÿ‘Œ
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๐Ÿ—ฃโ€™You take action based on where you want to be, not based on where you areโ€™ ๐Ÿ’ฅ You already have everything you need to take action ๐Ÿ’ช Figure out what it is that is stopping you โœ‹ Literally anything is better than doing nothing. Not feeling a workout today? Get your trainers on and go for a walk ๐Ÿšถโ€โ™‚๏ธ Maybe do a 20 minute workout instead of thinking it needs to be an hour ๐Ÿ‹๏ธโ€โ™€๏ธ Doing โ€˜somethingโ€™ is SO underrated.
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Some good advice from a client who achieved the above๐Ÿ‘† ๐Ÿ—ฃโ€™Make sure you are doing what youโ€™re doing for yourself, and donโ€™t compare yourself to others throughout the processโ€™. Sound advice from someone who lost almost 20kg ๐ŸŽฏ Epic is an understatement ๐Ÿ‘ First, committing to making a change for YOU is powerful. 1๏ธโƒฃ Change is scary. 2๏ธโƒฃ Change is uncomfortable. 3๏ธโƒฃ Change requires wellโ€ฆchange. And knowing you are doing it for yourself is just one of the many ingredients required. Be clear on why you are doing it and why it matters to you. Itโ€™s these reasons you will fall back on when youโ€™re challenged, questioned whether itโ€™s worth it and doubt yourself ๐Ÿคฏ And when it comes to comparing yourself to others. I donโ€™t think comparison can be avoidedโ€ฆitโ€™s kinda what makes us human I think ๐Ÿค” Try not to let it slow you down too much. Be aware of your energy and where itโ€™s going. And focus on your journey no ones elseโ€™s. If anything, see what others are doing and get inspired. Remember nothing is truly fulfilling if it came easy. If youโ€™re fed up with feeling how you feel ๐Ÿ‘‡ ๐Ÿ“ฑ Please get in touch, drop me a message or click the link in my bio, register your interest get that first domino knocked over ๐Ÿ“ฑ Thanks Luke
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Some ๐™›๐™š๐™š๐™ก ๐™œ๐™ค๐™ค๐™™ Sunday morning vibes ๐Ÿ™Œ For me, I know when I focus on what I have, not what I lack, Iโ€™m so much better for it. Especially when Iโ€™m not feeling so great. Whether its me trying to reach my goals or my clients ๐ŸŽฏ Mindset! Is the ๐Ÿ”‘ And so much goes into that ๐Ÿง  How much of the above can you relate to your life? ๐ŸŒ€ Happy Sunday Team. Luke ๐Ÿ’ช #mindset #motivation #mindsetiseverything #mindsetmatters #mindsetquotes #grateful #gratefulquotes #sundayvibes #positivequotes #positivity #positivevibes #mentalwellness #health
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Why is this important ๐Ÿ‘† Big Goals ๐ŸŽฏ Require Big Change ๐Ÿ™Œ But not all at once ๐Ÿคฏ Small changes in habits and behaviours over a long period of time ๐Ÿค If you have a big goal ๐ŸŽฏ Who you are NOW compared to the person you wish become are two different people. I find that so exciting. For example, every single day, first thing without fail I have a shot of fresh lime, water, pinch of salt ๐Ÿง‚ Itโ€™s pretty insignificant, however I believe itโ€™s good for me, but importantly it reinforces my belief that starting the day right is something I care about. Not just hitting the kettle โ˜•๏ธ although that does happen soon after ๐Ÿคฃ Itโ€™s why I always make my bed ๐Ÿ› without fail. I give a sh** about being tidy and organised. The small things matter. If you want to lose say 10kg. Opting for the stairs, walking on the escalators..over time these decisions make a big difference. Give a sh** about the small things trust me. And Happy Friday. Luke โœŠ Credit: @jamesclear the absolute genius ๐Ÿ“š
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๐Ÿ—ฃ โ€˜Biggest difference is definitely my Energy. When I wake up, Iโ€™m AWAKE and ready to goโ€™. ๐Ÿ‘†Pictures like the above will never do justice what really goes on behind the scenes ๐Ÿ‘† David touched base after seeing one of his best pals achieve some incredible results with me. It must be something in the blood of these Scots ๐Ÿด๓ ง๓ ข๓ ณ๓ ฃ๓ ด๓ ฟ The journey so far has been nothing but inspiring for me to be a part of especially bearing in mind the above photos are only 4 weeks apart ๐Ÿ“ธ Online Coaching will not work for everyone, I get that, but if you are coachable and you whole heartedly commit to making a change then anything is possible. ๐Ÿ—ฃ When we first spoke initially the goal was and in Davidโ€™s words to โ€˜lose the gutโ€™, improve and gain back some control with his nutrition and build some muscle ๐Ÿ‹๏ธโ€โ™€๏ธ You know the best thing about building muscle? Keep it a secret but itโ€™s AWESOME. It will only IMPROVE your life๐ŸŒ€ ๐Ÿ—ฃ โ€˜The biggest difference is definitely my Energy. When I wake up, Iโ€™m AWAKE and ready to go. I donโ€™t get tired throughout the day like I used to. Iโ€™m not sluggish anymore and Iโ€™m sleeping a lot betterโ€™ This is how you feel when youโ€™re inspired! Who doesnโ€™t want to feel like that? ๐Ÿ‘† Lifting weights is HUGELY empowering ๐Ÿ’ช Trust me, I am experienced enough now to have witnessed the impact it can have on people. If fat-loss is your goal lift weights, if itโ€™s not, lift weights ๐Ÿ’ช @durph84 keep raising the bar brother and show me what youโ€™ve got ๐Ÿ™Œ we are only just getting started. ๐Ÿ“ฑ If you are thinking you might benefit from some support and guidance drop me a message or click the link in my bio and register your interest. Thanks Luke โœŠ
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๐Ÿ‘‡How To Respond To A โ€˜Heavyโ€™ Weekend ๐Ÿ‘‡ Iโ€™m confident โ€˜heavyโ€™ is a universally well understood term. ๐Ÿ‘‡Here are some helpful tips๐Ÿ‘‡ First, ACCEPTANCE. Calories go up at the weekend, itโ€™s perfectly normal. What isnโ€™t acceptable is waking up Monday and thinking โ€˜FUCK ITโ€™ I had a heavy weekend whatโ€™s the point. Monday is your OPPORTUNITY to not just set the tone for the week but take a huge stride forwards. Accept and own the takeaway, alcohol and whatever else. Itโ€™ll take hell of a lot more ๐Ÿป and ๐Ÿ• than you think to completely knock you off course. So own it and respond positively. A slight caveat, if your weekend has evolved and is now Thursday to Sunday rather than Saturday / Sunday some reassessing might need to be considered. Remember your WHY. Why? Itโ€™s that emotional attachment with your goal that got you started in the first place that is so easy to forget. How you felt when you started? The reasons you wanted to make a change in the first place? Ask yourself this ๐Ÿ‘†and then ask yourself if its still worth it! ๐Ÿ‹๏ธโ€โ™€๏ธ Exercise & Mindset ๐Ÿง  Raise the bar ๐Ÿ’ช Get something thatโ€™s good for your health banked nice and early in the week. Train, move, just do something active outside of work. It could be committing to 10k steps across the day. No snacking or eating crap Monday, Tuesday or Wednesday. Upping your fruit and veg instead ๐ŸŒฝ ๐ŸŒถ Clearing your head and going for a run ๐Ÿƒโ€โ™€๏ธ ๐Ÿƒโ€โ™‚๏ธ ๐Ÿ—ฃ Goal Driven Choices. Get good at asking yourself if your action, behaviour, choice or decision moves you closer or further away from where you want to me. It is YOU who is control of this ๐Ÿ’ช I hope you found these tips useful. Happy Monday People. Luke ๐Ÿ’ช #mondaymotivation #raisethebar #mondaymindset #health #fitness #mindset #positivevibes #fatlosstips #weightlossjourney #nutrition #exercise #training #onlinefitnesscoaching #personaltrainerlondon #yourwhy
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๐Ÿฏ ๐—™๐—”๐—ง-๐—Ÿ๐—ข๐—ฆ๐—ฆ ๐—ง๐—œ๐—ฃ๐—ฆ ๐—ฌ๐—ข๐—จ ๐—ก๐—˜๐—˜๐—— ๐—ง๐—ข ๐—ž๐—ก๐—ข๐—ช ๐—ข๐—ฅ ๐—”๐—ง ๐—Ÿ๐—˜๐—”๐—ฆ๐—ง ๐— ๐—œ๐—š๐—›๐—ง ๐—•๐—˜ ๐—›๐—˜๐—Ÿ๐—ฃ๐—™๐—จ๐—Ÿโ€ฆ ๐Ÿ‘‡ ๐——๐—ข๐—กโ€™๐—ง ๐——๐—ฅ๐—ข๐—ฃ ๐—ฌ๐—ข๐—จ๐—ฅ ๐—–๐—”๐—Ÿ๐—ข๐—ฅ๐—œ๐—˜๐—ฆ ๐—ง๐—ข๐—ข ๐—Ÿ๐—ข๐—ช ๐Ÿ‘‡ One of the biggest mistakes you can make and one of the most common. Dropping calories or over restricting food is a big reason why so many people yoyo diet ๐Ÿช€ Plus it sucks ๐Ÿ‘Ž You donโ€™t need to starve yourself ๐Ÿคค You donโ€™t need to remove entire food groups of throw away bread bin ๐Ÿž You donโ€™t need to completely stop consuming food and drink you enjoy ๐Ÿท Restriction can lead to a place that ainโ€™t pretty. Trust me, I have been there. Sure, youโ€™re going to feel hungry fro time to time ๐Ÿ˜‹ Sure, slamming 6 pints on a Friday night will slow your progress ๐Ÿป Sure, ordering 3 Deliveroos a week might need moderating ๐Ÿ›ต But trust me, there is a sweet spot where your calories are low enough youโ€™ll still see results but not too low youโ€™re starving yourself. You can still enjoy food and drink and still chip away at your fat-loss goals ๐Ÿ”จ ๐Ÿ‘‡๐—œ๐—ก๐—ฆ๐—ง๐—”๐—ก๐—ง ๐—š๐—ฅ๐—”๐—ง๐—œ๐—™๐—œ๐—–๐—”๐—ง๐—œ๐—ข๐—ก & ๐—ฃ๐—”๐—ง๐—œ๐—˜๐—ก๐—–๐—˜ ๐Ÿ‘‡ A big reason most people never get to where they want! They give up ๐Ÿ‘Ž Where fat-loss is concerned often it has been increasing over the course of years. Which means itโ€™s gonna take you longer than 4-6 weeks. This is where instant gratification comes in because itโ€™s unappealing to so many people that itโ€™ll take long. So whatโ€™s the point? And that is exactly the point ๐Ÿ˜ ๐Ÿ‘‡๐—™๐—ข๐—–๐—จ๐—ฆ ๐—ข๐—ก ๐—ง๐—›๐—˜ ๐—ฃ๐—ฅ๐—ข๐—–๐—˜๐—ฆ๐—ฆ ๐—ก๐—ข๐—ง ๐—ง๐—›๐—˜ ๐—ข๐—จ๐—ง๐—–๐—ข๐— ๐—˜๐Ÿ‘‡ 1๏ธโƒฃ You know your goal! 2๏ธโƒฃ You know your why! 3๏ธโƒฃ You know why making a change will positively impact your life! Now focus on what you need to do each and every day to move a step closer to your goal ๐Ÿ‘ฃ The decisions and choices you make ๐Ÿ—ฃ The 1% wins that will make the difference. The gym session you didnโ€™t want to do but did. The stairs not the lift or escalator ๐Ÿ›— The walk to work rather than a taxi or tube ๐Ÿš• The 20min home workout you usually donโ€™t bother with because whatโ€™s the point itโ€™s not an hour๐Ÿ‹๏ธโ€โ™€๏ธ These are the wins that matter ๐Ÿ‘† I hope you found these tips useful ๐Ÿ’ช Any questions drop me a DM. Luke ๐Ÿ‘Š
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๐Ÿ—ฃโ€™I know I need to make a change, it just never seems to happenโ€™ ๐Ÿ‘‡Knowing & Doing๐Ÿ‘‡ They can feel like two worlds a part sometimes ๐ŸŒŽ The โ€˜knowingโ€™ part where you know something needs to change but the โ€˜doingโ€™ part just never seems to happen. Or if it does, never lasts. I totally get why, when it comes to changing your body, especially where fat-loss is concerned there are no shortcuts. It doesnโ€™t happen over night and that in itself is unappealing. Itโ€™s a long term commitment to change. Which is a big part of why my job even exists, accountability goes a long way. However, that first action, that first step ๐Ÿ‘ฃ you take to improving your health, your body and how you feel doesnโ€™t take anywhere near as long as it will take to reach your goal. One of the most fulfilling parts of my job is getting messages from clients after a week noticing a difference in how they feel ๐Ÿ”ฅ The Getting Started Manual (if there is one) 1๏ธโƒฃ Know what it is you want. Get clear on this. 2๏ธโƒฃ Focus on one or two things each week to work on. And commit to this. Think BIG, but start SMALL. Get a friend involved with you and keep each other accountable. 3๏ธโƒฃ Stop telling yourself itโ€™s not worth it or you canโ€™t. It is and you CAN. Start making a point to yourself that you do give a s*** and trust me, once you start feeling good you will want more. This post is your sign to start ๐Ÿ’ช Credit: @jamesclear , Atomic Habits ๐Ÿ“š #makingachange #mindsetmatters #positivechange #healthmatters #takingaction #accountability #atomichabits #mindsetiseverything #mondaymotivation
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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 โ€˜Fitnessโ€™ Coaching before, itโ€™s a relatively new concept. Who is it for? ๐Ÿ‘‰Anyone who has struggled to lose weight in the past or on their own. ๐Ÿ‘‰ Anyone who needs a kickstart and/or wants to commit to making a positive change. ๐Ÿ‘‰ Anyone who wants to improve their health and/or confidence. Iโ€™m one of the lucky ones ๐Ÿ€ I love my job ๐Ÿ™Œ There is nothing more fulfilling for me than guiding and supporting someone on a journey that ultimately leads them to feel good about life. Itโ€™s WHY I do what I do. The 3๏ธโƒฃ Pillars. ๐—ฆ๐˜‚๐—ฝ๐—ฝ๐—ผ๐—ฟ๐˜. ๐—”๐—ฐ๐—ฐ๐—ผ๐˜‚๐—ป๐˜๐—ฎ๐—ฏ๐—ถ๐—น๐—ถ๐˜๐˜†. ๐—˜๐—ฑ๐˜‚๐—ฐ๐—ฎ๐˜๐—ถ๐—ผ๐—ป. 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 โœŠ 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. Donโ€™t underestimate that, itโ€™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 isnโ€™t always easy and not everyone has what it takes and thatโ€™s okay. Whatโ€™s Included; Personalised Training / Nutritional Programming Online Coaching Application Meal Plans (if required) Goals Setting Support 24/7 ๐Ÿ“ฑIf you would like more on how the service works drop me a DM? ๐Ÿ“ฑ
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๐Ÿ‘‡Do you know the one thing thatโ€™s stopping you from being exactly where you want to be? ๐Ÿ‘‡ Itโ€™s YOU. Firstly, absolutely outstanding work here by Steve ๐Ÿ‘ building an incredible about of muscle & strength ๐Ÿ’ช Interestingly, the bridge between where you are now versus where you want to be is ๐Ÿ’ฏ you and your mindset ๐Ÿง  I say this, because in my experience most of us have a basic understanding of what we should or shouldnโ€™t be doing โœ‹ Itโ€™s putting it into action so many of us struggle with ๐ŸŽฌ Myself included โœ‹ I have my own struggles just like you and I have come to accept this. Itโ€™s about finding the right ๐Ÿ”‘ that will unlock action. Whatโ€™s going on upstairs matters ๐Ÿง  More than anything. Get that right first โœŠ The story you tell yourself each and everyday matters, the beliefs, the values you reinforce consciously or even unconsciously. For example, โ€˜I donโ€™t have timeโ€™ is something I hear so much โฐ I too have found myself guilty of saying this to myself ๐Ÿ– Interestingly, time is all we have and donโ€™t. The more you tell yourself on a daily basis that you donโ€™t have time the more you create this belief you donโ€™t. What you believe to be true. Is true. Furthermore, you will begin to reinforce this belief and look for evidence that you donโ€™t have time by making yourself even more busy. Listen to whatโ€™s going on in your head, it matters more than anything else. ๐Ÿ‘‰ Iโ€™m not someone who goes to the gym. ๐Ÿ‘‰ I have always been skinny or I have always been overweight. ๐Ÿ‘‰ I wasnโ€™t into sports at school. ๐Ÿ‘‰ Iโ€™m not good enough for a promotion. ๐Ÿ‘‰ I donโ€™t have time. Change your narrative Rewrite your story because it is NOT set in stone ๐Ÿ“š Your mind is more powerful than you think ๐Ÿค” ๐Ÿ‘‡If youโ€™re reading this thinking I need to make a change and would benefit from being supported in doing so ๐Ÿ‘‡ ๐Ÿ“ฑ DM me the word โ€˜Coachingโ€™ or register your interest via the link in my bio ๐Ÿ“ฑ #musclegain #bodycomposition #resistancetraining #gym #workout #weights #training #motivation #mindsetiseverything #onlinecoaching #personaltrainerlondon #onlinefitnesscoach #health
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๐Ÿ‘†read that again ๐Ÿ‘† We always start the week with some positive #mondaymindset vibes. Today is your reminder thatโ€ฆ โ€ฆthere is no one better than you. At being you. Take a moment to realise how awesome that is ๐ŸคŸ Happy Monday Team. Luke โœŠ

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