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20th April 2021

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

8th February 2021

Retrain Your Core And Bullet Proof Your Body.

21st November 2020

Why Making Your Goals Important To You Will Increase Success.

30th June 2020

Mobile Personal Training Update

25th March 2020

Quick Mobility Floor Routine. Take A Break.

9th March 2020

Combat Sitting with the Squat | Stretch.

25th February 2019

Exercise Education: How To Plank?

19th February 2018

Fat Loss Food For Real People Volume 3: Fat Loss Strategies For The Normal Bloke

5th July 2017

Exercise Education Volume 1: The Warm Up

15th September 2016

Face Pull for Shoulder Health

15th July 2016

The Bent Over Row

21st May 2016

The BB Bench Press

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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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SHOULD I BE TRACKING MY FOOD? A question I know divides opinion. And absolutely YES you can lose weight / reduce body-fat without tracking your food or counting calories! However, if the above is something you’re struggling with it’s a great tool to use for the SHORT-TERM. Emphasis on the short-term because I know lots of people freak out at any mention of tracking food or calories. I know it’s a pain in the rear end to log each day what you’re consuming but what do most people struggle with? • Knowledge Around Food • Understanding Calories and/or Energy Balance • Portion Sizes • General Awareness It can be a eye opening process for so many people. Il often hear ‘I had no idea there were so many calories in 🍻 🍕 🍪 🍰 And the goal isn’t to be there in your armchair logging your Werther’s Originals into MyFitnessPal. It’s to learn and gain knowledge in areas that will support you with your long-term goals. Tracking doesn’t mean restriction, if anything it’s a great way to incorporate more of the foods you enjoy into your diet. Please drop me a message if you have a question or unsure where to start ✊
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Happy Fathers Day Snr G 🙏 Forever grateful for everything you and mum have done for me and @livygoulden 🙌 Not a day passes I don’t think about how lucky I am and without a doubt the reason I do what I do today. Incredible role model especially when it came to valuing fitness, sport, competition and work ethic. Thank you for the sacrifice, the love, and the values you instilled in us 🙌 Happy Fathers Day Snr G and to all the Dads out there 💪
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Saturday Morning Ass Whooping Completed! I am coaching a group of lads at the moment who joined my 8 week ‘More Confident Me’ Challenge. And they’re absolute smashing it 💪 It’s been so motivating for me to see their level of commitment I had to get in the gym this morning and level up. I try to wake up every morning and lead from the front but these guys are showing up every day 💪 As I pealed my sweaty mess off the floor a guy at the gym asked if I was training for something because I was no doubt grunting away during the last 500metres.. I said.. ‘Today, just life, and every now and again I need to whoop my own ass’. 30 minutes on the @concept2uk Rowing Machine hell, but feels so great after 🔥 Anyway..have an AWESOME weekend. And if you haven’t done it in a while make sure you whoop your own ass this weekend 🤣 Just go for it 💪
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MY MINDSET HAS REALLY CHANGED THIS YEAR... I DON’T CONSIDER MYSELF ON A DIET RIGHT NOW... IM TAKING TIME TO EDUCATE MYSELF... I first started working with Rebecca right at the turn of the year. She reached out because she had struggled with diets in the past, had a bit of a f*** it attitude when she felt she had messed up and would go through the cyclical ‘start again Monday’ process week after week. For Rebecca this was so much more than just Calories In vs Calories Out. This was about practising some self-belief, compassion and just taking a step back to figure out what she wanted, what had been holding her back, and what we needed to put in place to get her taking one small step forward. I remember our first conversation at the start of the year and will never forget it. We got a little deep and meaningful. It was clear Rebecca wasn’t happy and lacked clarity on what she wanted, but most importantly desperately needed some support. We put together a plan that fitted her busy mum lifestyle, a diet that included foods she loved and still allowed for a glass of wine. A plan that was built on flexibility and accountability rather than restriction. Sure, we still have those ‘f*** it’ moments and life does its best to get in the way. Only now she has the support and accountability that she needed. We are approaching almost 10kg down which is incredible given what you’ve been through this year. Super inspiring 🙏 can’t wait to see where this journey goes. If you aren’t where you want to be right now and think you might benefit from support drop me a message and let’s jump on a call 👊
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If you are on a journey right now and you are committed to making a positive change to your life. This message it for you 🙏 Standing up and deciding to make a change takes courage. It takes stepping out of your comfort zone and leading your life from the front. Change also takes time, a lot longer than many of us expect or want. Take the percentages where you can, a small step forward each day is still progress. Each day commit to achieving just ONE important thing that will be that small step in the right direction. Remember your why! WHY you started and WHY making a change is important to you. Fully commit. It will be ABSOLUTELY worth it.
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𝗪𝗘 𝗔𝗥𝗘 𝗚𝗢𝗜𝗡𝗚 𝗙𝗨𝗟𝗟 𝗦𝗧𝗘𝗔𝗠 𝗔𝗛𝗘𝗔𝗗. 𝗠𝗬 𝟴 𝗪𝗘𝗘𝗞 ‘𝗠𝗢𝗥𝗘 𝗖𝗢𝗡𝗙𝗜𝗗𝗘𝗡𝗧 𝗠𝗘’ 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘. 𝗦𝗧𝗔𝗥𝗧𝗜𝗡𝗚 𝟮𝟭𝗦𝗧 𝗝𝗨𝗡𝗘. I am looking for a limited group of men and women who are ready to take their 𝗕𝗢𝗗𝗬, 𝗖𝗢𝗡𝗙𝗜𝗗𝗘𝗡𝗖𝗘 and 𝗠𝗜𝗡𝗗𝗦𝗘𝗧 to the 𝗡𝗘𝗫𝗧 𝗟𝗘𝗩𝗘𝗟. My 8 WEEK ‘MORE CONFIDENT ME’ CHALLENGE is a totally inclusive challenge for anyone who wants to 𝗖𝗢𝗠𝗠𝗜𝗧 to making a change. SO IF… You don’t feel massively confident in how you look and feel and want to make a change? OR… A crazy year has left with you some bad habits that have become hard to shake and YOU would like to lose some weight? I will coach, support, and motivate you in a more confident direction. This could be the kick start you need to make a change. I want to maximise the support I provide so spaces will be limited. Drop me a message / comment saying ‘𝗥𝗘𝗔𝗗𝗬’ and I will send you more information on how it works. Want to share the journey and experience with someone you know? TAG someone you think might be interested. Any questions please reach out 💪
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‘I would like to feel better in my skin, be healthier, stronger and fitter’ When I asked Mark why this was important he said.. ‘It’s important for me to be healthy and strong so I can fulfil my potential with my career and life’ Fulfil our potential. I love that 🙏 We haven’t been working together long but Mark’s commitment to change and his career has been super inspiring. Mark made it clear from the start accountability was something he struggled with as well as having a sweet tooth (which I can totally relate to). We had a good chat and decided going back to basics was the best plan of action, I put together a training programme for Mark and asked him to cut the crap that was holding him back. And it didn’t take long before we started moving in the right direction. Once you start feeling and noticing a difference, motivation only goes one way 🚀 Accountability👌 Support 👌 Motivation 👌 Still so much to come from this guy 💪
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The sun just giving off so much energy this past week☀️ It’s like being showered in Serotonin. Just taking it all in and putting it back out there and seeing what happens each and everyday 🙏 Anyone else feeling a nice uplift? Great ride @shoddybrown 💪 50km to Epping Forest at back 🌳 Wishing you all a seriously awesome Sunday from me 👍 a tops off thumbs up classic 🤣 Luke
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How To Create Momentum In A Direction That Feels Good. This is one of the first things as a coach I try to identify when I first speak to someone. Tell me what’s one of the first things we can do to get you moving in a positive direction? Or being totally honest with yourself what right now could you maybe stop doing that is holding you back from where you want to be? I know how important feeling motivated is. I also know how much time is wasted waiting for it. It’s like a fire, it’s getting it started that’s difficult, but once it’s burning it’ll burn big 🔥 I can only speak from personal experience, but motivation for me has always come from some form of action. Action. Creates. Motivation. Which is why waiting for motivation is like standing at a bus stop you didn’t realise was temporary closed until further notice 🚏 If any of this relates to you put some time aside and get clear on what you can do to create a bit of momentum for yourself. Either create an action or remove a not so positive one. Just identify something that you can do right now to move you towards where you want to get. Start today, stop wasting more time and make a commitment to yourself. See what answers you get from asking yourself the two above questions and implement the easiest one that’ll make the lease impact on your life #smallsteps Write them down, and if you want to share them, send them over, and I promise il do exactly the same 👊 Let’s start today and make a commitment to move in a direction that feels good 🙏 Have a great weekend. Luke 💪
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ACCOUNTABILITY THE KEY TO SUCCESS. What was the difference between me getting in the best shape of my life and not? Having a coach to hold me accountable to my actions and choices. It was really as simple as that. Am I right in saying most of us know what we should or shouldn’t be doing? Myself included. If I wanted to take my body to the next level I needed someone who wouldn’t listen to my excuses and who would keep me on track when I woke up not feeling it. I often hear how so many of us struggle with motivation to get started or stay on track! I get, I have been there. Maybe it’s time to bridge the gap between commitment and you being exactly where you want to me. Why was accountability important for me? 🔥I needed someone to hold me to my choice and actions and remind me of why I started in the first place. 🔥No room for excuses and no one to listen to them. 🔥I wanted someone in my corner when the going got tough (and it really did get tough). 🔥 Someone’s I need my ass locked and some tough love. 🔥Someone else will always hold you to higher standards than you do yourself. 🔥The psychology of paying brings commitment💰 🔥Because staying self-motivated is f’ing hard sometimes. If you struggle with any of the above reaching out for support doesn’t mean you’re weak or lazy, it means you’re serious about your goals and what you want. Find someone you trust and that you are confident will be able to support you and your goals 👊 Credit 📷 @snhfoto
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'The difference in how I felt mentally and physically was crazy’ Are you struggling to find motivation being sat behind a desk most of the day? Have you become increasingly inactive and miss the younger more energetic version of you? Since getting married and having his first child Leslie’s priorities had changed. He was the heaviest he had ever been towards the end of 2021, felt lethargic both mentally and physically and was ready to make a change so reached out. After our initial conversation, it was clear that being a new Dad, having a busy job and wanting to feel better himself something needed to change. We put together a plan that was simple, effective and complemented having a young family and busy job. It goes without saying is wasn’t easy, challenges were faced head on but feeling inspired and ready to get started, it was all about support, motivation and accountability from me 👊 Leslie managed to lose an incredible amount of weight, almost 15kg, and now feels more like himself and a Dad his daughter can be proud of. Well done mate, legendary work 👏 Leslie said ‘if you are having any doubt if online coaching works, thing again, just having that person in your corner keeping you on track was perfect, you will have to stay motivated yourself and want to do it, but combine the two and you will get results’. Want to know a little more about online coaching? Drop me a DM 💪
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Give Yourself A Meaningful Reason To Make A Change. One thing I always hear from people when I speak to them is that they struggle with motivation. Does anyone else struggle finding motivation when it comes to making a positive change? It’s so interesting writing this because it’s exactly where I went wrong for so long and much to my surprise it had nothing to do with motivation. I just hadn’t given myself a good enough meaningful reason to be the change I wanted to be. I found myself feeling like so many others frustrated, demotivated wanting more from my body, but it just never happened. If you find yourself wanting, wishing, and coasting along then I have a solution that might help get the fire burning 🔥 First tip, get good at asking yourself good quality questions. Such a game changer. Let’s use ‘wanting to lose weight’ as an example again because I speak to lots of people about this. Losing weight as a goal isn’t particularly inspiring is it? It certainly isn’t meaningful. Now ask yourself, how do I feel right now and why is making a change important to me and only me? Get a pen and get scribbling 🖊 Be totally honest with yourself and take your time. Start to visualise your goals, immerse yourself in how you want to look and feel, how different does life look for you and start to figure out if making a change is worth it. What’s great is you can apply this to any area of your life personal or professional. Lacking motivation is just a mindset. What’s powerful is having a goal that actually means something to you. I hope in some way this has helped, but it does take more than just reading it. Would you benefit from support? Drop me a message and let’s get things moving 💪
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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 here 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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