It’s been a year full of highlights; I quit my job, started RNT, travelled more than ever and got into the shape of my life.
1. NEAT Is Far Too Underrated When It Comes To Fat Loss And Staying Lean
You can read more about tracking steps here.
2. How You Approach Your ‘Post Diet’ Period Will Determine The Success Of Your Next Phase
1. Don’t binge! This is a big one. After my last show I was eating everything in sight all day, forcing myself into stomach cramps and constant lethargy. This time I think I only had one slip up, which came about 5 weeks after. Besides this, I never ate till the point of feeling sick, and it paid dividends.
To learn about how to best approach the post diet period, check out the series we’ve put together here.
3. Trying To Stay Too Lean After A Diet Isn’t A Good Idea
While this isn’t an excuse to get fat, I learnt that you do need to get out of the ‘danger zone’ that being absolutely shredded will have you in as quick as possible. It’s just not healthy.
You can check out how I approached my ‘reverse diet’ here.
4. You Can Always Dig Deeper On A Diet Than You Think You Can
I achieved all of them, but had no idea how hard I’d need to push to be able to get there. For the last 3 weeks, I had a constant ‘flying sparks’ in my eye sight, bouts of blurred vision, and had to plan my toilet breaks so I could muster enough energy to get up and go.
Taking myself through that has made me a better coach in all aspects because remember, if you haven’t been to the extreme yourself, how can you take your clients there? This probably explains why the level of conditioning I’m achieving with my clients is getting better and better, as I know I can push them that little bit harder than they think.
5. If You’re Truly Shredded, You Will Flatten Quick If You’re Not Careful
6. Low To Moderate Volume Beats High Volume Both When Training For Fat Loss And Muscle Building
many refeeds, and kept my strength pretty much until the last 2 weeks, which was a big improvement compared to last time around.
7. For MY Legs To Grow, Machines Beat Free Weights
8. Keeping Your Set Execution ‘Clean’ Is Key To Avoiding Burnout And Injury
What I mean by this is that previously if I had to squat for 10 reps, it’d end up being more like 6,2,2, with long breaks of deep breaths to hit the target.
As the year has progressed, I now keep 90% of my sets continuous, and will only use one break at the most during higher rep sets of legs (10+ reps). This has helped in avoiding
nervous system burnout and injuries, while making it much harder on the muscles.
9. Going For A Morning Walk Has Become A Ritual
10. You Can Only ‘Blast’ One Thing At A Time
11. Results Will Always Be Number One In Marketing
12. My ‘Magic Time’ Of Creativity Is Between 6am And 10am
13. Fight The Resistance
Anyone who’s known me a while will know I’m a very private person, and unless you’re part of my inner circle, I won’t disclose much at all. Now that I run an online training business with an albeit very small social media presence, I have to fight the resistance daily to push my work out there.
14. Decision Fatigue Is A Real Thing
I don’t want to think about whether I should wear a green or red t-shirt today, or whether I should go for chicken or cod as my protein source. So here’s what I do:
- When I’m working, I wear the same black joggers (I have seven of them) with a hoodie.
- If I go out, I’ll wear either dark green or dark blue trousers with either a white or black top (a bit more choice when out!)
- My daily diet will rotate between two different menus that are 80% the same, but have two options for breakfast and dinner. I just alternate between the two on a daily basis. During my bodybuilding prep, I went through the last 8 week stretch eating exactly the same food every day with no deviation. I literally went onto complete autopilot for this period, and it made following the diet so much easier.
15. Investment In Yourself Will Always Pay The Best Dividends
This year I’ve taken it to another level and invested more in coaching than ever before. Aside from having a coach for my physique goals, I’ve also invested heavily in business coaching and consultations. And to say I’ve seen a return of investment would be an understatement.
16. Solo Travel Is Underrated
17. I Love Being Able To Work From Anywhere, Anytime On My Own Terms
18. The Importance Of Staying In Your Own Lane
your own race, in your own lane.
Any time I find myself veering off track and thinking, ‘oh, maybe I should do that too’, I quickly remind myself what my one thing is, what my goal is, and that the path to my success will only be found in my lane.