Tag Archives: personal

Put aside procrastination, let the dice decide.

Good Morning Y’all,

While tidying up yesterday I knocked over a domino set and a pair of dice fell out, once again igniting the fire for training ideas for people.

Given how so many always want to be doing different things, or something that is fun, whatever that is these days, I felt rolling this into your mind for consideration would be useful.

All you need is a pair of dice, well, one will do yo’d just roll it more.

There will be a few options of how the can work.


Option 1 – 🎲 – Time

You roll the pair to see how long your training session is.

It might be 2min or 12min, enjoy the randomness.

Choose two movements/lifts/exercises, this will make your total training time 4-24min (with 3min either side for WU/CD).

Option 2 – 🎲 – Time & Sets

Roll once for the time of your session, roll again for how many sets of that time you will be doing.

2-12min for either 2 or 12 sets of work/effort (4-72min of work potential).

As above choose 2 movements, etc. The WU/CD will be taken from the sets you’ve rolled.

Option 3 – 🎲 – Reps & Sets

Similar to option two, first role is your reps (2-12) and the second if your sets for the day (2-12).

Like the previous suggestions, 2 movements works well.


This style of training is quite varied, and that is one of the main reasons a lot of people will be too scared of doing it.

The fatigue chasers will love the idea of 72min of work, yet balk at 2min because it’d be pointless to them, yet if that is how the dice decide to fall then accept it and stop being an entitled child screaming for more.

Being someone who likes training and often has trained for the sake of it, I can understand wanting to do more, to do too much and it just does’t serve a purpose, not really.

If you’re someone that doesn’t like to follow a play/structure/routine (although you unknowingly & probably do based on your biases), then the dice will be very refreshing.

You can roll them everyday.

Two seconds…. I will do it now.

Here is option 2 just done off the cuff:

W/U = Mobility Flow x 3-5min
C/D = Targeted Stretches (needs based) x3-5min

Day 1 – 8min x 6sets – A1 Carry to Squat, B1 Fast & Loose
Day 2 – 11min x 10sets – A1 Single Arm Kettlebell Swings
Day 3 – 10min x5sets – A1 Movement Flow, B1 Sprints
Day 4 – 7min x 7sets – A1 Loaded Carry (3 different weights)
Day 5 – 8min x 2sets – A1 Long Cycle, B1 Mobility Flow
Day 6 – 3min x 7sets – A1 Sprint Interval, B1 Fast & Loose
Day 7 – 9min x 5sets – A1 Stretch

As you can see all decent lengths of session.

(Please be aware to achieve progressive overload you’ll need to apply waviness of loading)

So don’t panic, you can still chase fatigue if that’s what makes you happy.

Do try to think of training in this light though:

More isn’t better, better is better.

^ Focus on quality first and the quantity will take care of itself.


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Book Recommendation

You know I’m a fan of minimalistic training.

Why do more when it can be done with less?

A great book that is worth reading not only for it’s pearls of wisdom training wise, yet also it’s science is ‘The Naked Warrior’ by Pavel Tsatsouline.

It’s a great investment, and the best part is you’ll be able to understand and appreciate ow to use just your bodyweight.


You’ll find the link below –

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Have you ever said you don’t have the spare cash to invest in your health?
I’m calling bullshit.
Yep, bull shit.
What you might mean to say is that it’s not really a worthy investment or a priority for you.
Guess what, that’s cool you know, you don’t need to put aside money each month for a membership to a fitness establishment, training, or a sports club.
Honesty that’s entirely your choice not to care.
Just don’t give me some rubbish about not having the money to afford it because after spending any years working in the industry and sitting down with people to see where their money is being spent, they’ve always got the fund.
Money is rarely the issue, it’s priority.
Don’t believe me?
Be sure you’re sitting down for this.
Option 1 –
Buy 3 kettlebells* >Average cost £100-200, on off payment
With these three bells you can change your life, become fitter, stronger, healthier and happier, even if it takes 6 months of saving £5 here and there.
*Or a barbell set with up to 150kg of load.
Option 2 –
Don’t buy anything from convenience stores (lunch, snacks, etc).
You’ll easily find up to £30 a month by managing your sending habits/compulsions, more than enough for a gym membership.
Option 3 –
Go cold turkey on smoking, drinking, needless clothes shopping, or whatever your chosen poison is.
^ This can literally save people hundreds per month and thousands a year.
Try to be honest with yourself.
Unless you’re in a truly dire situation financially (barely paying the mortgage/rent/bills/food) you’ve got disposable income, you simply choose to waste it on crap you don’t need you merely want to satisfy a whim.
Of course this is your choice entirely, just be aware that pretty much everyone knows the excuse of “I can’t afford it.” is usually bollocks, they’re just too polite to say anything, or they don’t care enough to.
So my dear reader, will you continue to make that excuse?
Or will you choose a better path?
You should investigate this thoroughly.

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Business Basics

💷3 Options for PT Pricing💷
As a coach/trainer it can be hard to know how much to charge, or at least that is what many say.
It’s not hard, not really.
A lot of PT’s would rather use this as an excuse so that they can say people can’t afford it, or there wasn’t enough money in PT.
Essentially allowing for their own failure.
Good Morning ProZoners,
You’ll find these three options to pricing useful.
Other key elements to remember though are as follows:
– Your product must have value to people
– Offer solutions to clients problems for greater sales
– If no one wants what you’re offering the ask them why
– Be willing to change your product/bias/angle if needed
– A narrower client niche is better than a large one
Keeping those in mind here are the ideas for fees.
1 – Deviation from the Mean.
Say the standard rate of PT in your area is £100 per session (for ease of numbers).
To fill your diary you can offer the following:
🔱 Priority Pass +35% on standard, so £135
This gives them an ‘All Access Priority Training Pass’ meaning they get first dibs on all good prime times slots, free access to bootcamps, workshops, seminars, ongoing nutritional/lifestyle coaching and more.
You’d base your packages off of this number.
🔱 Frugal Finance -15% on standard, so £85
Unlike the all access the ‘Economy Training Pass’ will have them able to pick from off peak training hours, free classes in those times, selected access to seminars/workshops (say 4 free per year) and reduced rate supplemental fees for nutritional tweaks, lifestyle coaching and so on.
You’ll have two very different types of client, those who want it all and those who want to save some £££, both have a place.
2 – Pay Now, Save Later
You offer two options in this as well.
A 6 month agreement where you clients pays upfront, or a 12 month one.
Nothing in-between, and for this we shall use arbitrary number examples again just for effect.
📆6 Month: £6000
📅12 Month: £10,000
In each you’ll offer all the bells and whistles, the only difference is the length of time investment which saves them 2K (remember these are arbitrary examples).
Now if one person can afford this upfront then you’ve done very well, however it’s not aimed ideally at one person, it’s aimed at groups of people with similar goals.
Say you get 10 people, that’s £1000 each for an entire years worth of training, nutritional/lifestyle coaching and ongoing support, and if we put each at say 5 sessions per week (3 training, 2 nutrition/life coaching/support) that will mean potentially up to 260 session across the year.
(you could also do it with 2 people, 4 people, 7 people, etc)
£1000/260 = £3.84 (ish) per session per person.
That is an absolute bargain no matter which way you slice it.
Of course their sessions would be almost set in stone at regular times/days, that is a potential downside, yet for £3.84 a session can anyone really grumble?
3 – A Leap of Faith
This last one require guts.
When a potential client asks for your fees you respond with this:
“You pay what you feel my services are worth.”
Offering blocks of training works well with this, and you can also remember that if someone offers a fee that is an insult you can tell them as such and refuse to train them.
Oh yes, using the above and having someone say “How about £10 per session then.” – you’re fully within your rights to say that is quite insulting and shows they don’t value a high quality service and as such you don’t wish to train someone in that mindset with such disregard for investing in their own health.
Make them feel bad, a little bit of shame for them playing the fool can go a long way.
One reason this style works well is that people will area number in mind they’re wiling to pay, so why not have them pay it willingly.
There you have it, a few options for pricing.
Any questions please leave them below.

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A post for PT’s.

This message is for those of you that feel frustrated with clients.


You don’t need to train them you know.

It is your business and as such you can choose who you want to train, there is no need for this 100% inclusiveness.

Not all training is meant for all people, and that’s okay.

Bending yourself all out of shape to try and please the world and its dog will serve you no long term benefit other than that of stressing you out.

So brush that monkey off your shoulder.

Give those feelings, attitudes and mindset away.

You don’t need them anymore, you never did.


Focusing on people you want to help is a far more worthy cause for your time.

Now I can understand how people panic about not making money, then they bring up all the excuses to justify the shit state they’re in.

Tell me, for all the time you’ve done this ^^ has it ever really been anything other than a complete and utter ball ache?

You will rarely find a successful business person that works with people they don’t want to.

(Multinational corporates are the exception)

People are not worth the effort, the stress and the unhappiness they bring you, so the best way to deal with them is to simply avoid working with them.


Set your standards.

Market in a way that appeals to the people you want to train and deters those you don’t.

It’s your business, so of course you’ll run it as you see fit.

So why not run it in a way that allows you to help people while also making you happy too.

There’s nothing wrong with being bespoke or members only.

You should investigate this thoroughly.


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3 Reasons most PT’s suck at programming

As harsh as this is you’ll find it’s more true than it should be.
💪 – They make everyone program about body budding
👩‍🏫 – A lack in the understanding of data tracking/trends
🥰 – Programming what they like to program
^^ Look at any training program an you’ll find it’s not too dissimilar from what they give everyone else.
Now if all of their clients are after a goal that is in the same real, say aesthetics, then the programming will indeed be very similar.
It’s quite ironic as many of them champion the whole ‘You need to find what works for you’ and then proceed to program essentially the same thing for everyone.
As mentioned before it’s less about finding what works for you and simply finding what works.
Yes there will be differences in volume tolerances and some of the subtle nuance of builds etc, yet in the end it’s all much of a muchness.
For example,
Want to be a sprinter? Train like sprinters train.
Want to be a body builder? Train like BB’ers train.
Want to be a thrower? Ye, you’ve guessed it, train like throwers train.
The fitness industry, or rather the qualifications in it are largely based off of the influence that Arnold had in the 70’s.
Just take a look at any level 2 or level 3 course and it’s basically all body building biased, and while there is nothing wrong with this method/philosophy of training it’s not the only tool.
The longer you spend in the industry the more you’ll see past all the smoke and mirrors, the biggest one being this:
🗣People will say what sounds right because they want your approval.🗣
I have discussions about the above all the time with people who while good at putting together basic programs for beginners and novices, they come unstuck when faced with someone who is actually at or above the level of intermediate.
^^ How do we judge levels?
Sports = numbers and performance trends, are they improving because if so then what you’re doing is working.
Aesthetic sports = does the person win/place, if so then it’s working.
Health = are the objective health markers improving and is the person actually improving in regards to quality of life, if they are then congratulations because it’s working.
It’s all pretty simple really, and as such these two questions will change your life (both for PT’s and average people).
1 – Is it working?
A = Yes > Continue as you are and track/make notes.
A= No, proceed to question two:
2 – Why is it not working (be honest)?
A = All progress made from current program = change it
A = You’re not doing something you’re meant to be doing = address you behavioural issues before changing the program.
Your coach/trainer should be in contact with you on a regular basis, adjusting your program to your needs as they change.
Your program should reflect your goal, not the training of the trainer, remember this.

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Fellow trainers, this ones for you.

How do you train your clients?
Is to improve them or merely to impress them….
There is an amazing difference between the results of the two.
You’ll also find that the majority opt for the latter.
Sadly we live in a world where people need to be kept constantly entertained and pandered to, as such it has caused training to devolve over the years.
This is one reason why group exercises is so popular.
It’s exciting, entertaining, fun and may produce results.
Now it is true not everyone trains because they want to get results or fortify their bodies for life, and this is fair enough.
If you’re the kind of trainer happy to provide that service then great, you’ll have quite a lucrative business, you just have to remember you need to keep adding in new things to keep people attention.
Perhaps that isn’t you, maybe you are the sort of trainer who has peoples best interest at heart and is just not sure how to go out programming for such a thing because we still have to keep people on side and while training might be what people need, it may not be what they want.
Once you understand what people want, you can create what they need based around their biases, preconceived ideas and understandings of what they think PT is.
To be fair you’ll see a lot of trainers/coaches share videos on social media that look epic, however the likelihood of their training produce sustainable results is slim.
One thing to remember is that as a trainer you’re in the service industry.
This being said, you need to decide what kind of service you want to offer.
One that seeks to impress clients.
One that seeks to improve clients.
While you can indeed combine both, they’re not mutually exclusive.
Over the years I’ve found some consistent ways of provide both to clients that you can take and apply to your own.
Here is the structure for most of my classical sessions:
– Warm Up (clients need fulfilled)
– Skill (clients need fulfilled)
– Strength (clients need fulfilled)
– Conditioning (clients want fulfilled)
– Cool Down (clients need fulfilled)
The conditioning section will often confirm a bias or a preconceived idea of what they feel they need to be going to achieve the results they want.
If it’s fat loss, this section will be hot death and leaving them a smouldering mess on the floor because that’s what they feel they need to be doing for fat loss.
Say they are looking to add muscle, it will be some disgustingly high rep pump driven super-ultra-mega-drop set that blows them up and gives them DOMS the next day, because that’s what they feel they need to be doing to achieve their result.
I’m sure you get the idea.
People come to us as trainers/coaches with ideas already formulated or how they think it will go.
Now you have a few options here.
Do what they want and potentially get results (more likely a no result outcome).
Do what they need and definitely get results (which may oppose a belief/bias and even if they get results they will not enjoy training and stop, madness).
Do what they need at the start and finish with what they want, subsequently getting them results and confirming the ideas they had in their head, then over time educate them as to why what they thought was incorrect.
^^ Never tell them straight tout they’re wrong, unless you’ve sold yourself as that style of ‘non-nonsense’ trainer who won’t tell people what they want to hear.
Many people don’t like being told their wrong, even if they are.
It’s the classic – “The customer is always right, even when they are wrong, which is all the time.”
You need to be clever because you’re running a business after all.
Now it might be common sense that you’d not hire an electrician and then proceed to tell them how to rewire your house, yet in fitness people will hire you to train them and always tell you how it needs to go, I know, I know.
Everyone thinks they know how to train, as such it’s best for you to go along with them and aim to educate each client over time.
This can be in the form of work shops, nutritional meetings, client Q&A’s, that way you can set out from he start that in each there will be objective discussion about how things actually work.
In this way you can question peoples misconceptions without causing them to be offended because they chose to come to said event.
Honestly if you run 2-3 weekly discussion/Q&A sessions you’d be surprised how many people will come to them.
That said, you’d do well to do some gym floor walking and subtly ask people what burning topics of curiosity regarding fitness they have, that way the talks will ‘feel right’ for them and something they can’t miss.
Okay, I’ve gone off on a tangent, again.
Simply you need to remember this; work with your clients to improve them, not merely to impress them.
If you have any questions please leave them below.

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Do I offend you with my questions?

There are two kinds of people in this world now.
Those who are willing to hear the truth.
Those who only want to her what they want.
We are now steeped in times of ferocious cognitive bias.
If you want to help people, to share information and give them some insight based on your experience so that they can delve in to a topic so that their own conclusions can be reached, you’re now evil.
The levels of offence of butt hurt that engulfs is quite something to behold.
Personally I’ve always enjoyed the “Triple Filter” test of Socrates.
– Is it true?
– Is it good/kind?
– Is it useful?
I tend to approach a lot of things I hear with this.
The first is often answered like this “Umm, I don’t actually know 100%.”, this is more than enough to peak my interest and delve a little more.
It is worth noting there are very few infallible truths in this life, the best we can hope to settle for is 98% certainty.
Holding on to a healthy dose of skepticism will get you a ing way in life because of the passion to learn.
If you’re content with what you know then you’ll stop growing.
The second question comes down to the style of information it is, essentially is it trying to genuinely oppose an opinion/thought/fact in a respectful way or is it nothing more than fluffed up slander?
Any that fall in to the latter will get asked this –
“Why did you say it that way?”
If there is a personal or emotional bias in it then the information is tainted, while not entirely dismissed it’s worth keeping in mind there may be a potential agenda behind it.
You should be able to represent a point or counter view respectfully, without emotion.
Sadly pure logic and rational though is not common.
Lastly, will the information help challenge you to grow, that to me makes it useful on a personal level.
In a general sense it can be related to completing a task, solving a problem or generally being useful.
A few closing words.
If something provokes a reaction in you, the chances are its what you need to listen to and consider might be higher than you’d like.
Emotional reactions mean we are attached to something, so we need to ask ourselves why, to question our beliefs so that we can continue to grow, otherwise what’s the point in anything.

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Had this little gem fly in to my head on a whim, thought you might enjoy it.
Load up 80% for whatever lift you desire.
Preform 1 rep, rest 30 seconds.
Preform 2 reps, rest 60 seconds.
Preform 3 reps, rest 90 seconds.
Preform 4 reps, rest 120 seconds.
Preform 5 reps, rest 90 seconds.
Preform 4 reps, rest 60 seconds.
Preform 2 reps, rest 30 seconds.
Perform 1 rep, move on to something else.
Keeping the load static in the ascending 5 is a good idea, when you start coming back down towards 1 rep again you can choose to lighten the load or keep it static.
This is only 25 reps, however it would be 25 good reps.
Once you’ve done this you can do one or two additional movements, I’d set it up like this:
Main lift – as above
Secondary lift – 3-6×6-8 – 60 sec rest between sets
Accessory lift – 2-3xfail – 30-60 sec rest between sets
^^ You can of course tweak these for varied goals such as fat loss for example.
The secondary lift an antagonist to the first for balance or an agonist to the first for strength, the accessory lift can be a weak point focus and hammered for pump.
Nice and simple.

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Reflective Thought

If there is one thing I’ve learned over the years so far it is this; we are all scared of feeling inadequate.

Now this can be socially, physically, intellectually, emotionally, in fact in anything, as such we will make excuses, we cling to our familiarities and resist change with everything we have. 

Most won’t admit it. 

I’m not above this, I too have had those things I’ve held on to for too long, yet being aware of thee things does make you see your own flaws and folly in trying to freeze time. 

Given this is a fitness based group and fitness is very much all I’ve ever done it is easy to see those who the lie to themselves again and again and again to protect themselves.

Those who chase size felt powerless at some point.

Those who carve an aesthetic akin to a greek statue was once not desirable, inadequate you might say. 

Those who were morbidly obese and shamed for it vowed never to be there again. 

Of course not true in all situations, however you’d be surprised how often this is the case, whether people admit it or not. 

One thing to listen for is the emotive words people throw at you when sending a rebuke your way because it is commonly how they see things, and what they attribute to themselves. 

You may disagree, however experience tells me differently on this one.  

This was prompted by something someone said to me recently, the way it was worded got he cogs turning and this was the result, now given how I know them there is a hint of hypocrisy in their view and words, yet they push the past away because of being weak and powerless before, where as I hold on to things, despite saying otherwise. 

We are betrayed by our actions, the reveal more than we want them to, yet they also show us what we need to do if we wish to stay as we are or ascend to something different.

I won’t say it will be better because that might not be true, however it will be different and in that change there is the chance to learn what we need to achieve better, or what we deem to be better. 

Even then, we may spend years chasing something we think we want and like a dog chasing a car, once we get it we have no clue what to do with it. In this it is more the thought of the goal that actually excites people, more so than the actual goal itself or even achieving it. 

Change, or don’t, grow or freeze time, regardless of which, just be content with the choice and also accept you will be judged for it because that is just what we do.

We judge people, however we only tend to judge those we either deem beneath us or so far above us it helps make them more human, it’s rare we judge our own ilk because they are familiar, like refections on a still point, we don’t fear or revile what we recognise, it’s only that which is different we dislike. 

No need for comments or anything of that nature, this was just something floating around in my mind that I felt I’d share. 

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