SIMPLE FOODS 🤘🏻 - Make your life easier. Throw a load of healthy stuff into a pan, cook it, sauce it up, mix it, eat it. DONE 🔥. - I never over complicate my nutrition as I simply don’t have time to 🤷🏻‍♂️.

WE DID IT 🎉🏃🏻‍♀️💙 ▪️ 10 Weeks ago, I decided to start a 5K challenge thanks to an idea from a client of mine @vikki_samson77 🙏🏼. ▪️ The reason being, I just love helping people achieve something they’ve never done before 🤷🏻‍♂️. 10 amazing ladies decided they wanted to challenge themselves and run a 5K with my help, with no previous experience or ability. ▪️ Week 1, we managed 3.4K with around 15-20 stops in 34 minutes. Week 10, we smashed 5K with 0 stops in 34 minutes 🥇. ▪️ ‘Running’ this Group for the girls was probably the best decision I’ve made as a coach. To see the pride, sense of achievement and joy it brought to the girls to complete this 5K made me SO proud 🙏🏼💙🎉. Well Done Girls 😁

BACK AT IT 💥 - I’ve been out of training for a VERY long time now, almost 3 months since I was in a REAL routine 🤦🏻‍♂️. A couple of injuries that have just completely blown my confidence out of the water 🤘🏻. I’ve hated it. BUT it has given me a new perspective on training and what I want to achieve 🔥. - It felt soooo good to start my new programme PAIN FREE 🙏🏼😂. We’ll see how long it lasts.

SUMO DEADLIFT 🏋🏻‍♀️ - Girls. (most fella’s too). Master this exercise, perform it well and make it a strong point if you’re aiming to improve your lower body ✅. - Aim to drive through the mid-foot with a wide stance and a narrow grip. Engage the upper back, core and glutes prior to lifting and you’re good to go 🔥. Credit to @emmapalser for the death stare I edited out and the good technique 🙏🏼.

DEVELOPMENT 💭 - My first EVER event / seminar / course and it’s something I loved being part of if I’m honest 🙏🏼. A room full of successful people and people willing to learn. - Being a Young (relatively 😂) PT, for me it was all about sitting back, listening and soaking it all up like a sponge! - My aim as a coach is to mirror that to my clients 🙏🏼! I want them to learn about their own lifestyle and habits, improve on them and reap the benefits 🔥.

HIIT FINISHER 🔥 - @lozzy_farmer and I decided to switch things up and finish off her upper body session with a partner HIIT workout ☄️. Grab a training bud and get to work 👍🏼.

4 WEEK CHECK IN ☄️ - @ben_thee_barber has a megaaaaaa busy lifestyle!😱He owns a successful business, has family to care for and struggles with time 🙌🏼. Just by making very slight changes to his nutrition and lifestyle to suit his schedule, his results for the first 4 weeks of training are IMMENSE 🔥. Well Done my man 💙.

14KM FOR CHARITY😱 - Being a PT is amazing, helping people achieve great things, completing life goals and changing bodies 🙌🏼. Doing it with a TEAM as good as ours is even better 💙. Well Done to every single person who took part in the 1km Prowler Push and completed the challenge yesterday, we’ve raised waaaaay over £1000 for local charities! Amazing 🙏🏼.

1 YEAR 😱🎉🙌🏼 - Rachel showing us all that if you want to make sustainable changes. You must be willing to be patient, enjoy your life and change your habits 🙌🏼. - With over 1 and a half stone lost and a total inch loss of 17 inches!😱 One very proud coach and friend 🙏🏼.

RESULTS 🔥 - 4 WEEKS DIFFERENCE! Long term client and now close friend I guess 😱🙏🏼. - Stacey struggled over the Christmas Period to hit any real consistency or routine 👎🏼. After our January Check In, we discussed areas that needed improving such as accountability and enjoyment 🙌🏼. - Stacey started running as part of my 5k Running Challenge, alongside a new gym programme and check in system. The results speak for itself 🔥. - Well Done Stace from Coach Cal 🚶🏻‍♂️.

MACROS MATE 👀 - What are they? Why are they important? 🤷🏻‍♂️ - There’s 3 Macronutrients that all contribute to our diet, 4 including alcohol 🤘🏻. Every single item of food / drink you consume will consist of at least one macronutrient. - Protein 🍗 Fat’s 🥑 Carbohydrate 🍞 are the big 3! Protein and Carbs have both 4 calories per gram. Fats have 9 calories per gram so take note ❗️ - Personally, I find a mixture of all 3 contributes to the best diet, as all of them serve a relevant purpose to our bodies and training especially 💪🏼. Don’t be afraid of carbs, they provide energy ✅. Don’t be afraid of fat’s, they help us function ✅. Don’t be afraid of protein, they help with gains 👀.

ADHERENCE IS KEY 🔑 ▪️ Part 2 of 4 on my Nutrition Series regarding the basics of nutrition to help you understand the facts from the myths 🙌🏼. ▪️ Now, we’ve established calories are the KING to determine your personal goal. Fat Loss, Muscle Gain or just maintaining a healthy weight right 👍🏼. But if we don’t ADHERE to our nutrition & calories on a consistent basis, we’re not going to achieve our goals as efficiently as possible 👎🏼. ▪️ Look at it the other way round, just like you wouldn’t all of a sudden get fat eating 1 pizza or having a tub of ice cream 😱. That’s why finding ways to help YOU adhere to your own nutrition to achieve your goal is KEY 🔑. ▪️ Tracking your food via MFP to help understand your eating habits. Factoring in foods that you enjoy so you feel less likely to binge. Be flexible in your approach to social events. Find healthier substitutions for calorie dense foods to save calories (erm halo top 😍). These are just a few examples that can help you adhere to nutrition and stop that ‘Yo-Yo’ effect week after week 🙌🏼💙✅.