We’re excited to be taking a group of males through a long term transformation leading into our November shoot. ▪️ We are creating a culture where our clients are within an environment and group of people who want to hold themselves to the highest standard and achieve significant long term results. ▪️ If you’re a male who’s looking to transform your physique dramatically and for good then comment “IN” and we’ll e-mail over the details.

This was the product of our initial phase of working together from a year ago. ▪️ Alex has continued to work with us and since then built a significant amount of muscle tissue. ▪️ The process of building muscle tissue is a lengthy one but with ruthless consistency the results will speak volumes. ▪️ Check back next week to see where Alex is 1 year later.

We're back and excited to bring you some useful content for your health and physique endeavour's ▪️ We've still be working and studying hard behind the scene's helping our clients achieve long term results. ▪️ We're looking forward to documenting our clients progress and everything body composition related.

GOAL SETTING - New year, filled with motivation and ready to hit the ground running. - Long story short there commonly comes a point where the motivation and desire to continue dissipates. - 1 year later you’re wondering why you can’t see your resolutions out. - The most common cause of this is the fact there is no real understating or clarity behind your goal. - So In order to set yourself up for success, spend some time thinking about what you really want to achieve. - Ask your self questions along the lines of the following - “How do you feel having achieved your goal?” - “What do I really value?” - “Where do I get fulfilment?” - “Does this align with what I value?” - Now you have this goal, reverse engineer the processes you will need to action to achieve that given goal. - What obstacles might you face and how will approach these? - Then with that, prioritise what is needed to achieve this goal. - Create a step by step vision of what actions you need to take to achieve your goals. - Be aware there will be set backs, BUT plan in advance and accept they are part of the process. - With that priority you now have a purpose, IF you have established a goal clear enough and aligned with your desires, that purpose will fuel your productivity towards achieving your goal. - Moral of the story, don’t commit on a whim and plan.

GET IN THE SHAPE OF YOUR LIFE So with the new year motivation in full force it's crucial that this energy is directed in the right direction under your true values to ensure you achieve what you set out. @Oukilipersonaltraining our aim with all clients to help them develop clarity on their goals, longevity with their results and ownership of what it takes to move forward on their own, without us. So with this in mind, IF you’re looking to get in the shape of your life in 2018 we’ve got a programme that’ll help you achieve this. November 2018 we have a photoshoot booked with 10 clients already who are using this as MASSIVE accountability and a benchmark for long-term progress. If you’re interested in joining us and our clients on this transformation journey please DM for details and share with anyone you think may be interested.

PLAN YOUR DAY AROUND PROTEIN AND VEGGIES - By doing so you’ll ensure you're hitting your protein target within range. - You’ll get a hefty dose of vitamins, minerals, phytonutrients and fibre from the veggies. - Your diet will be comprised of high volume low calorie foods both of which are highly satiating and in hand will help keep you fuller for longer and drive adherence. - Will make it easier for you to allocate the rest of your calories to carbohydrates and fats -

Struggle sticking to your New Years resolutions? - Get overwhelmed with the amount of information? - This is why we created the ONLINE 8 WEEK FAT LOSS PROGRAMME. - An 8 week programme that’ll set you up to lose fat and keep it off! - Private FB group for support and accountability, your coach will support you every step of the way alongside the rest of the individuals taking part. - When you’re stressed after a long day at work and want to give in? That's what the group is for, to ensure you have a place to be reminded why you started and supported throughout. To make sure you make a REAL long-lasting change and don’t revert back to old habits. - Easily implementable nutrition guidelines and tracking to help normal people take control of their nutrition for good. - Simple & short workouts with clear direction so you’re not wondering around the gym not knowing what to do. - Step by step video guide on how to track your food whilst not avoiding social events and restricting the foods you love to eat. - Weekly group check-ins to celebrate any successes and to troubleshoot any of your struggles. - Registration opens next Wednesday so be sure to check back

WANT TO ACHIEVE RESULTS LIKE OURS CLIENTS? - We’ve been working hard on improving our 8 week online group programme - We’re happy to be able to bring a service which allow us to help more normal people achieve significant results - We’ll be releasing more details later this week so please check back for details on registration - Or in the meantime DM with any questions

Spending time with family so here’s a throwback to a result we achieved with one of our online clients @tomdarlingfitness - This guy will be doing another shoot with ourselves later in 2018 - With some more muscle tissues and lower level of body fat the anticipation going into this shoot is going to be HIGH

BEST CAPTION WINS A LITTLE SOMETHING SOMETHING

MERRY CHRISTMAS - Value every second spent with loved ones, enjoy good food, make memories and relax - All the best Oukili Personal Training

CLIENT SPOTLIGHT - @rorycunningham7862 achieved this on our last online group programme in 30 days - Since then he has continued to improve without reverting back to old habits - We’ve been working hard to improve the programme so we can help more people achieve results like this -