In a minute, I'm going to share the biggest lessons I've learned from 10 years in the trenches coaching clients.

So, hopefully you can apply a few of them to your life and start living a happier, healthier, and all-around greater life.

But before I get into all the serious stuff, I'm going to make you laugh.

What’s brown and sticky?​

A stick.

(I just tested that one on my Fiancée and she nearly fell off her chair 👍)​

What kind of noise does a witch’s vehicle make?​

Brrrroooom, brrroooom.

​I would say I'm so sorry for how terrible they are, but I bloody love it! 😂

Utterly ridiculous but equally as funny 😂

(If I made you laugh, pop me a reply and let me know)

Right enough of that, let's get stuck into lesson number 1...

1) Slow is fast

I need you to harness your inner tortoise with this one. Yes, going slow with your health and fitness is, in fact, the quickest way to the top. I've seen the same story play out with countless clients ⤵️

The excitement to get healthier (which I'm bloody here for) isn't channelled in the right way, causing the individual to overwhelm themselves with new information and habits, which ultimately stops them in their tracks.

So, to get around this very common issue, you need to understand that going slow is, in fact, your smartest approach. Yes, it may feel counterintuitive at the start, but trust me, it's going to stand you in good stead.

Think of sprinting. You don't go out on your first-ever sprint session and attempt to run as fast as possible. Why?

Because you'll more than likely blow out a quad, pop a hip, or rip a hamstring. I shit you not, this is what actually happens to a LOT of untrained people!

​The smart approach is to spend the first few weeks slowly building up your speed before you eventually let loose.

Week 1: 60% max effort

Week 2: 70% max effort

Week 3: 80% max effort

Week 4: 90% max effort.

Week 5: 100% MAX effort!

This is the mentality you need with your health, and it's a common trait I see in all of my most successful clients.

They know that too much speed too soon can get you hurt.

Rather than putting 5 new habits on your table, instead, I want you to opt for one new habit every couple of weeks.​

Instead of racing to load up the weight in the gym, chase 1% gains and stay injury-free.

Rather than cutting 500 calories from your diet overnight and increasing your steps from 5k to 10k, make it 250 calories and 6.5k steps.​

This approach is how you create sustainable progress without all the unwanted stress.

2) You’ll fail. Many times

Yep, you heard me, you will fail multiple times in your fitness journey, with each one being as necessary as the last.

My most successful clients are those who aren’t afraid of failure. They're equally as happy to try out a new exercise and suck at it as they are a new supplement, I advise.

If you don't try, fail, try again, with your health, you'll NEVER get to where you want.

In a perfect world, you'd find yourself at the bottom of the mountain, looking at the summit where your ultimate goals are waiting for you, and you'd just saunter up in a straight line.

But....

We both know that isn't the case.

An accurate representation would look something like this:
​

• Start your journey at the bottom
• Create a little bit of progress
• Feel like you're building some momentum
• Face a setback, such as an injury
• 'Lose' all your previous progress
• Get back on the horse and claim back that progress
• Get further ahead this time
• Go on holiday for 2 weeks, and get the flu for 2 weeks afterwards
• Feel like shit, take 3 steps backwards
• Pull up your big boy/girl pants and go again
• Reach your previous peak and surpass it shortly afterwards
  
  

I could keep going on, but hopefully you get the picture.

Failure and setbacks are an inevitable part of your journey, so what good does sulking and feeling sorry for yourself do?

It serves to keep you stuck and frustrated.​

When you come to terms with failure being a part of your journey, you'll find that you start acting with more freedom, and you actually progress quickly.

​

3) Injuries are inevitable, but never accept them

I've been working out for over 20 years and have had more muscle niggles than most people have hot dinners.​

Have I once let it derail me?​

NEVER!​

Have I been disheartened on countless occasions?

God yes! But I've never once let it stop me.

You are going to get hurt in some form or another, no matter how safe and technically sound you are in the gym.​

Injuries are part and parcel of the fitness lifestyle, but this doesn't mean you should accept them as normal.​

It's like a catch-22 sort of thing.

In one way, I'm telling you that you have to accept them.

But in another way, I'm telling you that you should never accept them.

Accept the fact that you'll run into issues, but don't accept the fact that you have them.

Be proactive and do something about them. Don't just lie down and let lower back pain derail your life, because trust me, I've seen it harm a few lives.

​

4) Self-learners win

If there's one thing I've learned from my best clients, it's this:

→ Those who self-learn in their spare time go furthest.

It's easy to be told information and somewhat take it in, but it's a different story entirely when you take time out of your day to learn independently.

When I see this from clients, two things happen:
​

1. I feel immensely proud of that person.
2. It tells me that they're going all-in with their health.
   
   

Self-learning should always be celebrated, and I'm always the first to do it with my clients.

You may not realise it, but when you engage in this sort of behaviour, it could be something as simple as listening to a health podcast or watching my YouTube channel, you're telling yourself that you understand how important your health is.

You're buying into it, and that's a huge moment.​

Think of it like this. I want you to think of the hobby or passion that you have in your life that you're constantly reading up on or watching. How easy it is for you to engage in that in your spare time. You do it because you enjoy it and you actively want to pursue it.

This same mindset is creeping into your health when you practice self-learning, and it's one of the main reasons I have a Private Members Lab for my clients. It's giving them a space to learn in their spare time and increase their exposure to health & fitness.

So, if you find yourself struggling with consistency at the moment, I honestly can't recommend this habit enough. I'm not expecting you to be reading research journals, but the odd blog here and there, and maybe asking me the occasional question will do the trick.

​

5) Half-in, half-out? You’ll quit

I've coached hundreds of people, and as great a coach as I believe I am, even I can't help those who don't go 'All-In' with their health.

I'll be blunt.

Unless you go all-in, you're going nowhere.

You might try hard for a while and achieve some decent things health-wise, but if you haven't convinced yourself that 'This is it for me, I'm fu*king going for this',

Eventually, you'll give up.

I don't say this to dishearten you in any way, but I've seen it play out too many times to know it's the truth.

You can't tip your toes in, you've gotta plunge headfirst into the deep end and start bloody swimming!​

Entrepreneurship is the perfect example.

Unless you go all-in on something, it just doesn't work out.

Half-committing to a project or a new side-hustle only ends in one way.

​Failure.

The same goes for health and fitness.

To see success that makes your spine shiver with excitement, you've got to put all your eggs in one basket and go for it.​

It's the opposite of financial advice, where they (the smart money people) tell you to diversify and spread your options.

So if a particular stock or investment goes tits up, you haven't completely fu*ked yourself!

Well, the opposite is true here.

I NEED you to put all your eggs in the health basket and keep them there!​

The clients you have achieved the most with me are those who place their health right at the top of their priorities list.

It goes above the 8-figure company, the beautiful family, and the cute dog.

Why?

Because when it's #1, everything else in your life reaps the benefits of a stronger, fitter, healthier, happier, and more energetic you 🚀​

Right, I'm going to love you and leave you, but before I do, I've got a proposition for you.

Quote for the day