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3 Tricep Exercises to Boost your Benchpress

The Benchpress is a classic exercise. When someone finds out that you lift weights the chances are they will ask… Read more »

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Get Your 2 FREE Muscle and Fat Loss Manuals Now!

  Get your FREE ‘The Big Secret of Fatloss’ & ‘Build Your Bench: Westside Style!’  Manuals to help you  build muscle… Read more »

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3 Mind Hack to Keep Your Motivation to Lose Weight

3 Mind Hack to Keep Your Motivation to Lose Weight   Keeping yourself motivated is hard. Some days your motivated… Read more »

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Bench Like Powerlifter!

The Benchpress is seen as a bit of a show lift. ‘How much ya bench?’ Can be heard in most… Read more »

rhys September 17, 2018

Throw Away your Scales!!

Throw Away your Scales!! That’s right you read that correct.   You don’t need scales to know whether you are… Read more »

rhys March 28, 2018

3 Tricep Exercises to Boost your Benchpress

The Benchpress is a classic exercise. When someone finds out that you lift weights the chances are they will ask… Read more »

rhys December 30, 2017

How to diet over Christmas!

How to diet over Christmas?   You Don’t!   Christmas is a holiday. So it’s time to relax, spend some… Read more »

rhys December 24, 2017

The BIG Secret of Fatloss

  Learn the BIG Secret of Fatloss and kickstart your way to a new you. Based on Scientific principles and… Read more »

rhys December 11, 2017

Build Your Bench: Westside Style

Want to Have  Show stopping Benchpress? Learn how to build your bench using the same method I use based on… Read more »

rhys December 10, 2017

Fitness Myths Debunked: Does Fruit Make you Fat?

Dont Eat that!   It will make you fat!   Sound familiar? I’m sure you’ve heard it before. Don’t eat… Read more »

rhys November 13, 2017

Supplements: Do you REALLY Need them?

Have you ever been told you need to be taking whey protein when you are trying to build muscle? How… Read more »

rhys November 1, 2017

Ten Commandments of Strength Training: Part 1

So, you are doing your strength training?! How is it going? Well? I hope so. If you use the google… Read more »

rhys October 11, 2017

The 10 Commandments of Fat Loss: Part 1

The 10 Commandments of Fat Loss: Part 1 Having some guidelines to follow makes things much simpler. Kind of like… Read more »

rhys September 23, 2017
Older Entries
I have heard this lots and lots. The fact is: If I have heard this lots and lots. The fact is: If a calorie deficit is not working for you, then you are not in a calorie deficit! Simples. Now, calories always matter but they are not the ONLY thing that matters. If you eat all your calories in pop tarts and pizza then you would struggle to adhere to a calorie deficit long term. No matter how good a pizza and pop tart diet sounds (and it does sound incredible), you don’t get much ‘bang for your buck’. You would hungry and struggle to be consistent in the long term. And the sustainability of any diet is the biggest factor (providing you actually are in a calorie deficit). You might think you are in a deficit, but if you haven’t shifted any fat in a 4-8 week time frame then you possibly need to look at your nutrition and either lower your calories as they are too high or (in most cases) you are dramatically underestimating how many calories you are actually consuming. All those little bites, drinks, snacks etc they all count towards your total calories. Just take some time to really look at your nutrition. Are you accurately tracking? Have you overestimated your calorie goal? Are you sleeping enough? Are you drinking enough water? Are you being consistent? Address these as they are usually the cause of you are not dropping the fat you hope for. But also use other metric to monitor progress. Measurements, are clothes fitting better or maybe a little loose?? The scale is not the be all and end all of fatloss. Oh, and also be patient. This shit takes time. It won’t happen in a couple of weeks or a couple of months. #fatloss #scaleweight #caloriedeficit #weightloss #fatlosscoach #personaltraining #fatlossjourney #weightlossjourney #fitness #fitfam #scaleweight #myfacewhen #dumbquotes
So another day in my the shed. I guess I should ha So another day in my the shed. I guess I should have a name for it at some point. Here is what todays leg day consisted of. 1) Box Squats HEAVY 2) Squat w/chain 3) Single Leg RDL 4) B.A.N.A Calf Raise 5) Calf Raise Nice and simple in and out after an hour. Training calf muscles is something I have neglected as my goal is not about how sexy I look (because I am already the sexiest 👍) but I thought I would see what I can do over the next few weeks of lockdown. You don’t need to be over complex with your training just the basics will do. Just be consistent. #homegym #gym #homeworkout #trainingmotivation #boxgym #lockdown2021 #legday #glutes #hamstrings #quads #legs #legworkout #lowerbodyworkouts
So Lockdown sucks, but I thought I would share wit So Lockdown sucks, but I thought I would share with you guys some of the stuff I do in a minimalist session. #and this one was some back training. 1) inverted Rows 2) iso Hold DB Rows 3) band pull apart (one of my favourites 4) band Low row Being kinda cramped in my shed sucks but there is always a work around. I am not able to train how I would normally. But it is fun to think outside the box and see what I can do with what I have kit wise and space wise. I would love to see some of your inventive ideas!! Tag me in them and let’s share some ideas around!! #gym #homegym #homeworkout #adapt #fitness #lockdown2021 #personaltrainer #personaltraining #coach #exercise #strengthtraining
Lockdown sucks!! Buy training around limitations Lockdown sucks!! Buy training around limitations can be quite fun and I enjoy a challenge!! So I’ve put together some core exercises for you to do with one band and a little weight. If you want to live and lift pain free then variety and being smart and you can NEVER do enough core strength work. The chaotic rotations and “wobbly” isometrics are 2 of my favourite ones. Don’t forget you can grab 3 FREE e-books by clicking the link in my bio. ‘The BIG secret of Fatloss’ ‘Build your Bench: Westside style!’ and ‘14 Day Accelerated Fatloss System’ #core #homegym #bands #abs #absticles #sixpack #homeworkout #workout #fit #fitness #fitfam #gym #workoutmotivation #lockdown #personaltrainer #strongcore #bandedworkout
Episode 10 of the STRONG FIT LONG Podcast is out. Episode 10 of the STRONG FIT LONG Podcast is out. With Special guest Renee Eckberg! @reneeeckbergfitness We discuss coaching women, eating out and the holidays. Link in my bio and please don’t forget to subscribe. #fatloss #diet #dieting #workoutmotivation #womenshealth #coaching #personaltraining #podcast #fitness #gymmotivation #motivation #health #healthy #eatingout
With New Years resolutions people far too often pl With New Years resolutions people far too often plan on something that is very unspecific. Basically, it’s just some arbitrary rubbish which despite good intensions will ultimately fail with 4-8 weeks. How to change this? Give yourself a goal and add to that some direction of how to get there. Rather than saying ‘ get in shape’ say “Plan a schedule you can stick to and prioritise health in your life, and be consistent’. Make it achievable and realistic. You can always add to it when you are well on your way to hitting you goals. In any case, let’s make 2021 a better year than 2020 and always look to improve your life. #gym #2021goals #2021 #newyear2021 #goalsetting #goals #workout #healthier #healthy #strong #strength #consistency #wellbeing #coaching #betteryourself #
Having a Christmas ‘blowout’ is ok! No matter Having a Christmas ‘blowout’ is ok! No matter if you stuck to sensible eating or took a day a day to indulge in the chromes food around. It’s completely normal to feel as though you have failed and want to quit or that you now need to ‘fix’ this day off. But in reality you do t need to be so drastic. Simply get back on track and you will continue on your way to your goal. Just because the scale went up (maybe 3-4lbs) doesn’t mean you have fucked up your progress. It just means the scale went up. It’s likely that you have eaten more carbs than usual, ate more salt than usual and your are probably going to be bloated. It does NOT mean you gained that weight in fat. Simply get back on track and be pleased you got to enjoy the holidays in the crappy year of 2020. Here’s To a great new year!! bring on 2021 #2020 #holidays #fatlosshelp #weightgainfatloss #festiveseason #backontrack #flexibledieting #iifymlifestyle #iifym #newyear
Light up your abs! Suspended plank crunches. Gre Light up your abs! Suspended plank crunches. Great as a warm up before your lower body or as it’s own exercise. Simply use some slings pop your forearms in and plank. Put most of your weight into the slings to get the most out of it. when you are in the plank position attempt to perform some crunches. Think about bringing your hips and shoulders together then return to neutral. Sets of 15-25 reps are great or you can hit 30-60 second sets. #ans #absticles #sixpack #strong #plank #crunch #plankvariation #strongcore #fit #fitness #strength #coreworkout #coreexercises #abworkout
Only have light KBs? NO PROBLEM! Make light wei Only have light KBs? NO PROBLEM! Make light weights heavier with these 3 methods with ease using these 3 ideas for your home gym/workouts. It’s inexpensive and creates so much more versatility to your workout without tons of equipment. Use these and have a play and see if you can come up with some other ways. I would love to see your ideas. Tag me @specifixtraining in them and I will share them on here and may even offer a prize to my favourite ones 🤔 #gym #workout #homeworkout #kb #kettlebells #band #homegym #workout #coach #personaltraining #marketharborough #kettlebellswings #fit #fittips #homefitness #fitfam #fitness
Something I think lots of people struggle with as Something I think lots of people struggle with as a whole and perhaps more so in a calorie deficit, Is Binge eating. This last weeks podcast was about just that. What you can do to help, and a definition. One thing you need to remember if you suffer with this is that you are NOT alone and it IS very common. Your ‘trigger’ might be different than so@body else’s which is a reason why your struggle will be different to other people. Click my bio and follow the link to my podcast and I hope you can get something to help you. #gym #eatinghabits #bingeeating #coach #coaching #fatloss #weightloss #healthymindset #overcominganxiety #diethelp #eatingdisordersupport #support #gym #fit #fitness #food #healthy
Dieting does not have to be restrictive. You can s Dieting does not have to be restrictive. You can still enjoy the foods you love and be in a calorie deficit. - Most people who ‘fail’ diets is because they are super strict for a short period of time, lose a ton of fat and then after a month or 2 go back to their old ways and within a month or 2 they are back to where they started. - There is nothing wrong with losing weight quickly, as long as you are learning in the process. - Learning how to incorporate your favourite foods into a sustainable nutritional plan is a huge win and one of the BEST ways to being consistent with it. Staying positive and always looking for the wins in everything you do will help maintain consistency. You know logically that scale weight won’t go down every week and in fact it will go up on some days. The positives are that sticking on the course, being patent and consistent will win. It’s hard to stay positive but as long as you look for positives you will always be on the side of progress. #gym #fatloss #scaleweight #positivemindset #patience #successfulmindset #dieter #diettips #fatlosstips #weightlossmotivation #weightlosstips #diethelp #weightlosssuccess #howtoloseweoght #fatlosshelp #takeactiom #losefat #loseweight
Happy Thanksgiving to all my American 🇺🇸 fri Happy Thanksgiving to all my American 🇺🇸 friends! (I know it’s only Wednesday 🤷‍♂️) Any type of holiday period can cause some anxiety, excuses, and ‘fuck it’. Allowing yourself to enjoy family gatherings and few part of the group and eating the same food as the other people is all part of the flexible dieting and life combo. During these times make sure that you enjoy every bit of the day that includes the food. On days like today and Christmas take these few steps to ensure you can enjoy the food around you without feeling guilty. 1️⃣Do NOT worry about the calories. Counting calories on a day like today can make you feel a bit crap about the food in front of you. Just enjoy your meal. Notice I said MEALS and not a bag of Doritos and 10 Krispy Kreme doughnuts?! 2️⃣You know logically that eating not focusing on the calories for ONE day will not reverse the progress you have made over the months you have been working hard. So don’t give yourself a hard time. 3️⃣ DO NOT STUFF YOURSELF! This is a big one, the holidays are not an excuses to eat until you feel sick. Eat until you are satisfied, take 20-30 minutes to eat. 4️⃣Get back on track the next day! Don’t let one day turn into a week or more. It’s easy to ‘fall off the wagon’ so to speak. Just make sure you wake up and get back on track to continue with your progress. 5️⃣ Do NOT mindless eat snacks. (Not on the infographic) make it a rule of you only eat when your sat at the table during the meal. Mindlessly sticking your hand into a big back of snacks is a big way to add hundreds of unnecessary calories which you won’t get much enjoyment from. But enjoy the holiday people! Happy Thanksgiving!! 🦃🦃🦃🦃 #thanksgiving #holidays #mindfulness #calories #food #turkeyday #fatloss #weightloss #motivation#fittips #fatlossmotivation #weightlossjourney #diet #progressnotperfection #holidayseason
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