Yesterday was my last day at the old gym and today is the first day at the new one.

I’m nervous about starting at a new gym, but I’m bloody excited, although I don’t like being in town, I love working in town and I like the hustle and bustle and not knowing who you could be sitting in the coffee shop with, I could be sitting sitting next to the leading Doctor for heart surgeries, the wealthiest man/woman in Birmingham, the person who invented revolutionary like the Cupboard hahaha

I wanted to celebrate 3 things that Made this possible this morning 1) Forgiving (not forgetting) it’s fair to say me I didn’t leave my new manager on good terms the last time at a different gym however when he offered me this role, I forgave him for how it ended last time, forgiveness is a massive thing, it’s not as easy as people make out, it makes you have to be able to swallow your pride and drop your ego, you aren’t better than this person, they made a mistake, people do, get over it.
Everything is forgivable, forgiveness doesn’t benefit the other person at all, it doesn’t make them feel good but it’s does you, it like opening all blinds in a room, it takes away a little bit of darkness in you and makes you feel better.

2) A lot of my old clients have come back – this is by far the thing that has made feel amazing, people don’t buy personal training if they don’t think you’re good, they don’t buy PT if they don’t like you so the fact people are coming means I’m doing something right, it’s amazing that people have faith in my ability! I’m truest grateful for that.

3) Making the step – realising that enough was enough and it was time to go – It’s called the Sunk cost fallacy, I put quite Abit of money and time into trying more make Sutton work as a business, I paid for facebook ads, I was there 10-12 hour days, doing overtime and extra classes where I could to get in front of as many people as I could, despite all I had invested ‘sunk cost’ into the business I couldn’t make it work. So I had to make the call and step away rather than investing more time more money into and then having further and further to go to make it float.

These are all related to you too – dieting or training – apart from forgiving, you can’t forgive chocolate BUT you can forgive yourself for eating too much and going beyond the point you’re happy with your body, don’t forgot how much fat you put on because without that you wouldn’t be here reading this and hopefully having fun with your diet and training, so don’t make yourself feel guilty and bad all the time forgive yourself and start to make a change to lose weight!

Going back to what you know, did you lose weight on a specific diet? Fad diet or not, what made you lose weight, what did you enjoy about it? Ask yourself these questions and do a version that you enjoy, that’s healthy, that you can sustain and take parts of 2 or 3, most of the women I have trained have been on 5 or 6 different diets, take bits and use them.

Sunk cost fallacy – have you put money and time into a trainer and aren’t seeing any results? Then fuck him/her off, leave them, it doesn’t matter that you already have put money into them, they aren’t getting you results, you don’t have to be loyal when you aren’t the results you’re paying for.

I had a lady recently who went back to a trainer she had no results from recently because she felt like she had to be loyal and she had already put so much into another trainer, NO! Stop!
If you’re paying for anything now that doesn’t serve a day-to-day purpose, then stop sinking more and more into and find something or someone else that will actually help.

Just so we are 100% clear I’m not a psychologist, I haven’t done any research into the area – I’m a personal training not a therapist, I want to make sure I stay in my lane.
 
This is completely anecdotal, this is my experience with it, I couldn’t go in a gym for 2 years because of my anxiety.
 
With all that said I felt like I needed to write something about it, I have/had clients suffer from anxiety in the gym.
 
So I’ll give you the reason why I couldn’t go in a gym for 2 – after I done my level 2 Gym instructor I was given the opportunity to work for a very well known personal trainer studio in Birmingham, I worked there for free part time for about 3-4 months, the reason was they were going to pay for 1 of 3 peoples Level 3 Personal trainer course, 1 left and that left the 2 of us, my coaching skills were miles better, I had/have an amazing coach and friend who has been in the industry over 10 years now and I learnt a massive amount from him, so I used his style and changed it to fit my personality.
 
Any way I was brought in for my ‘final interview’ where I was told my coaching was amazing, they really like my personality etc etc etc and then they asked me to stand up and take my top off – me being 20 I thought this is weird but I’m guessing this is what they do in PT interviews… ITS NOT!
 
They said my shoulders were too far forward, my back was too arched, my hips were tilted forward, I was carrying too much body weight (at the time I had a clear 2 pack with the 4 showing and 6 kind of if I tensed, so by no means fat) any way they went to completely destroy my physique, and then tried to sell me a 12 week transformation package, I walked out of the room like ‘yeah that didn’t bother me, it’s all points I’m not happy with, and things I know I need to work on’ but holy shit it bother me! I cried! I went to the gym for about 3-4 months after that and then just couldn’t face it any more.
 
I didn’t exercise at all for about a year and then I decided that enough was enough, I would pay for my level 3, get back in shape and that will force me to start training again, it didn’t.
 
The thought of going in a gym terrified me, what if everyone looked at me at laughed at my physique, what if I end up on Facebook like those ‘gym fail’ videos,
 
I came up with a plan, I would pay for a day pass at different gym, I would train there for a session if I didn’t feel judged then sound but even walking to and in the gym I felt like everyone was watching, waiting for me to do something stupid, and the more I would look around to see who was watching the more people would watch because it’s like ‘why is he so jittery, is he on drugs?’
It wasn’t until I almost knocked my self out when I realised no one gave a shit about me or what I was doing in the gym, I stupidly unloaded all the weights off one side of the bar in a rack, the bar flung up just missed me made a huge crash bang wallop and people looked and then looked away straight away, no one was looking to see if I was alive, hurt, standing they heard the bang quickly turned their heads and then just as quickly turned back, that was it.
 
It made me feel shit at the time because it was like ‘what the fuck does no one care?’ But it hit me ‘Holy shit, No one cares!’ I left that gym anyway and started at another one, I the. Stepped up my level 3 game and tried to train regularly some days though the thought of going to a gym would make me feel sick,
 
I qualified as a PT and now had to work in a place I was scared of, I very quickly realised again no one really cares, everyone is to busy watching the massive dude in the corner curling 120kg or the woman with the Kim Kardashian bum squatting, while she’s looking around to make sure she’s being watched, that’s all, people are too busy watching unicorns to care about what you’re doing.
 
Here’s the things that have helped and/or clients;
 
Before you go in the gym when you are in your car or when you’re in the changing rooms, go in the toilet cubical as long as it’s clean and doesn’t smell and have just 30 seconds, just clear your mind and take some breathes, then when that’s done, get your game face on and go for it!
 
HAVE A PLAN! Don’t just turn up and do whatever you want, plan a session with alternative exercises if you can’t get on a machine, this way you don’t feel like you’re just wondering around looking like an idiot with everyone knowing you don’t have a clue, (they aren’t, they probably haven’t noticed you, and you aren’t an idiot for not knowing every alternative to an exercise, no one knows every alternative!)
 
Be prepared to sacrifice your music, if you are like me when you’re struggling to breathe the feeling of earphones or head phones will make you feel claustrophobic so be prepared to have to take them off and carry on.
 
Reward yourself for training! But not with food, reward yourself with something special to you, I reward myself with a good bottle whiskey, you can do it with new clothing, a massage, even a holiday, if you reach your weight loss goal book a beach holiday, doesn’t have to be long 3 nights, but you need to set goals and reward yourself!
 
Get a trainer, either an online one or in person, someone that will be there and give you advice, someone that will listen to you and suggest things and hold you accountable, to make sure you turn up either at home or the gym.
 
Have fun with training, slam things, throw things, push things, pull things – Do stuff that excites you and makes YOU feel strong and powerful,
Put simply do what makes you feel great and don’t give a shit what you look like doing it!
 
Remember, always turn up and do something, set goals, reward yourself, have fun and don’t give a F*%K!!

​Welcome to another instalment of our weekly hints and tips to help you on your way to meeting your fitness goals.
 
Are you up to the challenge?
 
Step 1 - Warm-Up
Every successful workout starts with a good warm up, so take the time to complete 3 minutes cardio, either a light jog or cycle will do, followed by 5 minutes dynamic stretching and 2 minutes of body weight circuit.
 
Step 2 – The Workout 

​Bonus Circuit
Squat Thrusts - 20 reps - 30 secs rest 4x Rounds
 
If you need a demonstration of any of the exercises or for any additional guidance, just let me know!
 
Step 3 – Cool Down
The cool down process is important, so be sure to complete a thorough post-workout stretch, Static stretches mixed with foam rolling is good to do now!
 
WEEKLY DIET HINTS & TIPS
If for some reason you have to keep buying sweets, chocolate and other confectionery then put them on the top self and at the back of the cupboard, by moving the food out of sight but out of quick and easy reach makes it less likely that you will eat it, this has been scientifically proven, so this slight adjustment might just save you a few extra calories!
 
Quote of the week
“Knowing Is Not Enough; We Must Apply. Wishing Is Not Enough; We Must Do.” – Johann Wolfgang Von Goethe
 
For any more information just let me know, good luck, and please let me know how you get on.
 
If you find you need extra help achieving your goals and are local to sutton coldfield and birmingham then sign up here to have some personal training sessions, so you can put into practise what your learning and to make sure you technique is good – Sign Up!

Dan

Welcome to another instalment of our weekly hints and tips to help you on your way to meeting your fitness goals.
 
Are you up to the challenge?
 
Step 1 - Warm-Up
Every successful workout starts with a good warm up, so take the time to complete 3 minutes cardio, either a light jog or cycle will do, followed by 5 minutes dynamic stretching and 2 minutes of body weight circuit.
 
Step 2 – The Workout 
Gut Buster 1000

Bonus Circuit
Med ball slams - 45 secs on - 15 secs off 5x rounds
 
If you need a demonstration of any of the exercises or for any additional guidance, just let me know!
 
Step 3 – Cool Down
The cool down process is important, so be sure to complete a thorough post-workout stretch, Static stretches mixed with foam rolling is good to do now!
 
WEEKLY DIET HINTS & TIPS
Q. I'm not eating much but the scales won't move?
A. The scales alone are a terrible measure of your weight loss journey, everything can effect them, that poo you haven't had yet, the amount of water you retain, had a bad night sleep last night? Did you have a high salt meal last night? Did you have a lot of carbs yesterday? Are you stressed at the moment? 
All those things can affect it but only short term - if you are truly in a calorie deficit, the scales will get to a tipping point where the amount of fat you are losing is outweighing the amount of water you can retain. if you haven't seen the scales move at all in 2 weeks then you are still eating to much. so cut your calories down again and get the scales moving. 
 
Quote Of The Week
"Failure Will Never Overtake Me If My Determination To Succeed Is Strong Enough.” – Og Mandino
For any more information just let me know, good luck, and please let me know how you get on.
 
If you find you need extra help achieving your goals and are local to sutton coldfield and birmingham then sign up here to have some personal training sessions, so you can put into practise what your learning and to make sure you technique is good – Sign Up!
 
Dan