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Congrats Dan on a lifetime squat PB (165kg) Metho

Congrats Dan on a lifetime squat PB (165kg)

Methods to success include the following:
- find a training style you enjoy
- apply effort with an open mind and a willingness to learn
- repeat regardless of your mood or level of can be arsedness

Super proud of Dan the man. He’s lost 30kg~ incredbile lifter, even better bloke.

Honour to coach the fella.

Training recently 😊 Even after lifting since t

Training recently 😊

Even after lifting since the age of 16 I’m still learning and trying new splits and rep ranges and exercises!

Realising that getting strong/ in better shape (whatever that means) is a lot easier of a goal to stick to if you make it a lifestyle change, a sort of weird life long commitment to yourself. Rather than creating goal based around pure aesthetics or being a certain weight or body fat percentage.

Funnily enough the less I focused on my goals the closer I’m getting to them

If you identify as a person who trains, as person who takes care of their health, who wants to be independent into the later years of your life (it’s effectively the best investment you could ever make “) then I think everyone would find it easier in relation to staying consistent in the gym

Grateful for my clients and being able to teach and coach my favourite thing to do in the world

Women lifting weights? We love to see it and to be

Women lifting weights? We love to see it and to be honest, it’s about time.

There’s been a powerful rise in female participation in strength training — and it’s not just about aesthetics. It’s about reclaiming your body, your strength, and your health.

Resistance training is one of the BEST things anyone can do for their long term health but especially women as they approach peri-menopause and menopause.

It helps:
• Preserve and build lean muscle mass
• Increase bone density (reducing osteoporosis risk)
• Boost metabolism and manage weight
• Improve mood, energy and confidence
• Support joint health and reduce injury risk

And no — lifting weights will NOT make you “too bulky.”
What it will do is make you stronger, more resilient, and more empowered — inside and out.

Your body changes through life, but that doesn’t mean you have to lose strength, independence, or confidence. Strength training helps you gain all of that back.

So take up space in the scary free weights area, ask questions, be curious and get strong. You will Thank yourself when you’re older.

#personaltrainer #sevenoaksbusiness #sevenoaksmums #bodyimage #selfhelp #gym

Dan the man! Client progress update and Danny bo

Dan the man!

Client progress update and Danny boy is flying mate! Super proud! He works hard every week and he’s changed his priorities to strength training and therefore changed his life style!

If you want help with your strength training journies, or even just building some muscle and losing some weight shoot a dm to get started

#personaltrainer #sevenoaksbusiness #sevenoaksmums #sevenoaksfitness #mentalhealth #gymbeginner

Do you struggle with consistency?

Do you struggle with consistency?

Consistency is difficult A lot of time, just bef

Consistency is difficult

A lot of time, just before we quit things its usually triggered by the thought of this is hard/what’s the point

We forget why we started

We forget that before all the muscle we had built, strength gained, pain relieved, that we were straight up not having a good time

Mental health was probably iffy, you felt tight, probably some self esteem stuff is going on and effectively the novelty of the progress we’ve made wears off.

We lack gratitude for our new improved self.

We kind of thinking ah the push isn’t worth the shove.

And that only happens when you why isn’t big enough

I don’t think we’d stop training if our whys were something along the lines of

I train so I can pick my kids up pain free, so I can play football in the back garden, so I’m still healthy and mobile to play with the grand kids, so my children have a good example of what a healthy person should do, so I can practice daily discipline doing things I don’t always want to do

It’s not easy but things that are usually worth doing aren’t always so

#sevenoaksbusiness #personaltrainer #mentalhealth #gymbeginner #bodyimage #sevenoaksmums #selfhelp

6x60kg the strictest strict press you ever did see

6x60kg the strictest strict press you ever did see

One of my favourite movements, life time goal of body weight over head presses.

Been really enjoying training for strength and health as opposed to training for aesthetics and how I look and the most ironic thing I’ve realised is that I’ve probably put on more size by doing that.

Reason being is I’m tracking my numbers, I’m also eating in a way that supports performance (healthier) as a result of lost body fat due to more cardio for heart health.

If you find a way of training that is enjoyable for you individually you’re like to give it more effort and be more consistent with it which usually leads to better long term progress as opposed to just training to look a certain way.

Nothing wrong with training for aesthetics at all (it’s a lovely bi product) but i don’t like the ideal of only valuing yourself once you look a certain way.

Single digit body fats might look rather cool, but for the majority of the population that aren’t obtainable unless you enjoy feeling like poo and even once you get there, you have to feel pretty unhealthy and drained to maintain it, and usually your performance suffers as a result along with your mental.

#personaltrainer #mentalhealth #gymbeginner #sevenoaksbusiness #sevenoaksmums #sevenoaksfitness

Well done @deaniireland !!! Down over a stone in

Well done @deaniireland !!!

Down over a stone in weight and double strength in majority of lifts! No crash diets, no silly hiit circuits or cutting out entire food groups!

The truth is consistency beats perfection, showing up more often than not, with the idea in your head you won’t change over night, trusting the process and enjoying getting healthier!

Really really proud once again!

#personaltrainer #sevenoaksbusiness #sevenoaksfitness #gymbeginner

Mate the amount of good hard working people that I

Mate the amount of good hard working people that I see berate themselves over this whole lazy narrative is crazy.

I’d argue a lot more of my clients are less lazy than me, they have kids who they take to sports clubs and play days, mortgages, marriages and jobs that pay for all of it.

These aren’t traits of lazy people and the more you identify with the label, the more you’ll behave in that way, we become self fulfilling prophecies mate.

This is what usually happens
1- you most likely walk in the gym
2- see loads of people who you think have always been in the shape they are in, think they know what they are doing
3- you compare yourself, realise you don’t quite understand anything
4- information overload
5- sack it off

You’re not lazy, ya lost.

Can’t build a gaff without a blueprint, your fitness journey is the same thing!
Ask for help, embrace being a beginner.

The worse you are the more improvements you can make which leads to more opportunities for the beautiful dose of sweet sweet dopamine!

If you want help with toning, strength and fat loss, lob us a dm, or don’t , free country and that.

#personaltrainer #mentalhealth #bodyimage #selfhelp #sevenoaksbusiness #sevenoaksmums #sevenoakscommunity

Proud is an understatement. He does what is asked,

Proud is an understatement. He does what is asked, when he’s asked.

He still enjoys holidays, meals out and his life. There’s a misconception where you have to hate yourself into shape but I don’t believe in that. What’s the point of getting to be in the body want, whilst simultaneously hating your life whilst you do it? Vibes must remain.

Don’t get me wrong, it’s not exactly a hobby you can pick up and put down, consistency is key, and yes your lifestyle will change but I have coached anyone in my 9 years of coaching that’s felt worse after doing so.

Congrats Sam! More progress to be made!

#sevenoaksmums #sevenoaksbusiness #personaltrainer #sevenoaksfitness #sevenoaks

You don’t need more motivation, you just need be

You don’t need more motivation, you just need better systems!

Find habits that you find difficult to maintain and pair them with things you do without even thinking about it

If it’s your daily steps that you find hard to get in
Then watch an episode of Netflix on the treadmill

If you find it hard to get your protein in
Make sure you eat 30g-50g before you decide to have the croissant or whatever the fuck it is you decide to eat

Maybe you actually love a daily walk and you find it hard to study or watch a lecture etc

Get educated whilst you enjoy your walk.

Or don’t, it’s your life

#sevenoaksmums #sevenoakspersonaltrainer #sevenoaksfitness #onlinept

There’s no such thing as good vs bad concerning

There’s no such thing as good vs bad concerning individual exercises. However there is a debate over relevancy.

Your individual goal should determine your exercises you do, when and how often you do them. I wouldn’t provide the same program to someone whos trying to solely build muscle and strength to a football working on speed power and agility.

Why? Because there are different exercises that will are more aligned to the specific goals.

There are also more factors we have to take into consideration. For a sport (depending on pre post or in season) we’re thinking about when games are being played, fatigue management to prevent injury and maximise performance, we don’t want to over load the body or do reps to absolute failure for 12 reps in the legs if they have to play 90 minutes of football the next day

However if we were trying to build muscle, then we are required to push close to failure in order to encourage muscular development. But because it’s not sports related the only thing we have to worry about is can you walk up the stairs to the office so delayed onset muscle soreness is less of a worry etc etc

Bad vs good is silly. Relevant vs irrelevant gets you to where you need to be and allows you to cut through the rubbish you see online

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zakberesfordpt@outlook.com

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