If you’re reading this with a fire in your belly

If you think you feel ready and committed to making positive changes in your life

If you’re able to identified how improved physical health, mental health, appearance & confidence will empower your fulfil those areas of your life that you value the most – e.g. perhaps enable you to seize future career opportunities or perhaps improve the quality of your relationships

Then, make no mistake …

I will get you from A to B on your fat-loss journey significantly faster & more effectively than you’d ever be able to achieve embarking on your journey alone

And if that excites you, then I’d say you’re an excellent candidate for coaching

I coach my GymHippies @ Buzz Gym (Reading) on Tuesdays, Thursdays, Fridays, Saturdays & Sundays. My coaching hours are 06:00 to 12:00 ish. Coaching sessions are 55 minutes in duration as standard.

For my current availability, please click BOOK A CALL WITH LUKE above and scroll down to my calendar. I run a waiting list for slots that are currently unavailable – first come first served.

Please note that I work to fixed day & time slots each week. For example, if we decide to train at 09:00 on Thursdays, that would be our slot for a minimum of 12 weeks. Unfortunately, I cannot offer flexibility from week to week.

There’s no hard-and-fast rule here. Whether one sees their personal trainer x1 or x3 times a week, life-changing results are 100% realistic.

This is because the primary driver for fat-loss success is the behaviour that occurs outside of coaching sessions – i.e. with regards to nutrition & lifestyle – and NOT what we do in sessions.

That said, some packages will suit individual needs better than others. To help you decide, you might ask yourself the following questions …

1️⃣ Am I likely to train if my personal trainer isn’t there?

It’s certainly true that training closer to x3 times each week might be considered “optimal”. Maybe you’d benefit from the accountability that comes with more frequent sessions. Or maybe you simply know yourself, and you know you’re unlikely to find the time to train alone.

2️⃣ How much of a lifestyle overhaul do I need right now?

If you’re on the cusp of making BIG changes, then perhaps you’d benefit from a little extra support. On the other hand, if you’re a fitness veteran – and already have many of the “fat-loss lifestyle” pieces in place – then perhaps more independence would suit you better.

3️⃣ How quickly do I want to see results?

For faster results, more contact time with a coach and a more frequent training stimulus would certainly be desirable. And do you trust yourself to be consistent? After all, consistency is king. If not, perhaps you’d benefit from guaranteeing consistency with more frequent sessions.

4️⃣ What is my current level of knowledge around fat loss?

If you consider yourself a “beginner” – i.e. someone at the start of your journey – then perhaps you’d benefit from multiple weekly sessions to kick-start your progress. Once goal-supportive habits have been developed and your feel more confident & competent in your performance, you might then decide to reduce the frequency of your coaching sessions.

5️⃣ Which package best suits my budget?

Naturally, personal training requires self investment financially. From my experience, this is often a determining factor when deciding upon frequency of sessions.

Absolutely not! In fact, the vast majority of those I coach began with zero gym experience whatsoever. Rest assured, wherever you’re at – whether you’re a newbie or a lifting veteran – I will guide you step-by-step through everything you need to know. I will equip you with the skills to feel comfortable, confident and competent at any gym.

Now, I totally understand that gyms can be daunting places! Let’s face it, there are LOADS of reasons to feel anxious. Here are a few classic examples … 

 1️⃣ Anxiety around lots of people

 2️⃣ Anxiety around “making a fool out of oneself” 

 3️⃣ Anxiety around what we look like 

 4️⃣ Anxiety around receiving unsolicited advice

I totally get it – I’ve been there. And, in fact, I’m sure most gym-goers can relate on some level.If any of these ring true, let me reassure you that I’m well versed at managing gym-based anxieties. And I’m always happy to discuss ways in which we might manage them. For example, having our sessions at quieter times.

Not at present, although watch this space. I currently coach exclusively out of Buzz Gym, Reading.

Located just a few minutes walk from The Oracle shopping centre and Broad Street, I’ve always found Buzz Gym is an exciting & dynamic place to be. Relatively new on the gym scene, the UK-based Buzz brand has grown rapidly in recent years, with 24-hour Buzz Gyms now open in Slough, Swindon, Oxford, Reading & Plymouth.

With passionate owners, friendly personal trainers, low-cost membership and high-spec equipment – for me, it’s the perfect home for GymHippie. I regard it as a safe space full of individuals working hard to better themselves. The culture is welcoming & supportive.

Features include …

• Open 24 hours
• Over 200 studio classes a month – free with membership
• Large functional zone
• Reading’s best free-weights zone
• Cardio machines with built-in TVs
• Dumbbells up to 60kg
• Lifting platforms
• Power racks

Since the members are largely working professionals, peak times are typically before work, lunchtime and after work – and it can certainly get busy at those times! Particularly in the evening. If you’ve any gym-based anxieties, I’d advise using the gym at quieter times – i.e. weekends or weekday late mornings / early afternoons.

Unfortunately there is no on-site parking at Buzz Gym. There is 24/7 pay-&-display parking outside the gym on Kings Road, and an NCP car park a few minutes walk away on Queens Road. There’s also a bike shed.

Enrolment upon my Signature Fat-Loss Programme comes with two financial commitments …

1️⃣ TO BUZZ GYM – a basic monthly membership @ Buzz Gym is £22.99. There are no tie-ins with this – you can cancel it at any time simply by cancelling your Direct Debit.

2️⃣ TO GYMHIPPIE – Either a gold, diamond or platinum package. The minimum commitment is 12 weeks. See my pricing table above for details.

If your personal training plan includes key features such as the following:

➡️ Clear guidance on how to train & eat effectively outside of coaching sessions

➡️ Sufficient support – e.g. over the phone or WhatsApp

➡️ Ample opportunities for personal growth – e.g. via ebooks or videos

➡️ Effective progress tracking that keeps you accountable and empowers you to reflect & improve upon your performance

Then, yes, a 55 minute session with a personal trainer is certainly enough time to create a desired training stimulus – in our case, for improved strength. And remember, the primary driver for fat-loss success is the behaviour that occurs outside of coaching sessions – i.e. with regards to nutrition, mindset & lifestyle – NOT what we do in sessions.

When it comes to qualifications, the personal-training industry is a funny one

In fact, as I write this, I honestly can’t think of a single other healthcare profession in which the barrier to entry is set quite so low

Did you know you can become a “fully-qualified” personal trainer in just 6 weeks!?

Given the role & responsibility that comes with coaching others, I find this astounding

Over many years, I’ve concluded that being a “fully qualified” personal trainer often means sod all when it comes to gauging quality of service – as it can differ HUGELY from coach to coach. And beyond being “fully qualified”, there’s no official recognised career progression.

So HOW does one gauge the different levels of personal trainer?

In my opinion, what distinguishes high-quality coaches is their unwavering desire to master their craft. Sure, I’m talking about their knowledge of nutrition & training – but I’m also talking about their understanding of the mind, their business acumen, their understanding of the body, their emotional intelligence and everything else in between.

Make no mistake, becoming a fantastic personal trainer is a journey of personal development. A journey that doesn’t END with becoming “fully qualified”. On the contrary, becoming “fully qualified’ is just the beginning!

Personally, I invest endlessly in my education in order to deliver the highest level of service. My personal development & improving my coaching practice is something that I am fully committed to and passionate about.

For anyone looking to hire a personal trainer, I believe that the quality of a trainer’s results & testimonials alongside their continued investment in their education are all fantastic means to gauge the service you’re likely to receive.

In no particular order, the courses I’ve completed to-date include ⬇️

• Level 3 Diploma in Fitness Instructing and Personal Training
• Resistance Training Specialist – Integra Education
• Motivational Interviewing Practitioner
• Graduate of the M10 Personal Training Mentorship
• Graduate of Mark Coles’ Elite Business Mastermind
• Impact Brand Mastery – Mark Coles
• SuperStrong Business – Phil Graham
• Graduate of the Shredded By Science Academy
• Advanced Stretching and Foam Rolling
• Advanced Nutrition for Physical Performance and Weight Management
• Indoor Cycling (Spinning)
• Postural Assessment and Corrective Exercise
• Suspended Movement Training (e.g. TRX)
• Kettlebell Training
• Advanced Circuit and HIIT Training
• Nutritional Advisor
• Levels 1 & 2 Counselling Skills
• 1-2-1 Mentoring with Dan Smith & Mark Coles @ M10, Martin Fenn @ MF Performance, and Gary Mendoza @ Stages of Change
• 1st Class BA in Politics & Economics from the University of Sussex

Let me be clear, other than liposuction, there is only ONE way to get rid of unwanted body fat, and that’s by creating and sustaining a calorie deficit.

No calorie deficit, no fat loss – it’s as simple as that!

There really are NO shortcuts in the sustainable fat-loss game

So, what IS a calorie deficit?

We create a calorie deficit when we consume fewer calories than our body requires to cover activity. In this state, our body is forced to utilise internal fuel resources in order to cover the calorie shortage. Such resources include body fat and muscle. However, with regular strength training and sufficient protein intake, we encourage the body to burn fat and PRESERVE muscle. 

Since a calorie deficit is the only way to burn body fat, this means that the only reason why any fat-loss strategy works due to its ability to facilitate a calorie deficit – and NOT due to any magical body-fat burning properties.

Just to be clear, despite decades of misleading marketing:

➡️ MAGICAL FAT-BURNING DIETS DON’T EXIST

I’m talking about Slimming World, Weight Watchers, juice diets, keto, Atkins, paleo, intermittent fasting, low carb – and ALL the others. Yes, absolutely, all of these can facilitate fat loss but only because they facilitate a calorie deficit – and NOT because they have any magical fat-burning properties. 

➡️ MAGICAL FAT-BURNING FOODS DON’T EXIST

Think skinny teas, fat-burning detox drinks, diet pills, or fat-burning supplements. Please, save your money!

➡️ MAGICAL FAT-BURNING ACTIVITIES DON’T EXIST

Fasted cardio, HIIT cardio, waist trainers, fat-burning abs workouts etc. None of these directly burns body-fat.

Can these things contribute towards fat loss?

YES! Absolutely. But ONLY because they help facilitate and sustain a calorie deficit

Well, with the exception of fasted cardio, skinny teas, detox diets, fat-burning supplements and waist trainers – these really are just nonsense! 

The headline: Don’t buy into magic diets, foods or activities, buy into the underpinning mechanism: a calorie deficit

Ahh protein – my favourite macronutrient! Four reasons spring to mind …

➡️ PROTEIN HELPS US RETAIN MUSCLE

In a calorie deficit, our body burns internal fuel resources to make up for the shortage of calories. Above all, we’re talking about body fat and muscle. Since muscle is desirable – and is made of protein! – by upping our intake, we give our body a strong message to preserve the muscle and burn body fat instead.

➡️ HELPS US MANAGE OUR HUNGER LEVELS

The appetite-suppressing effect of protein not only reduces the likelihood of excessive snacking. It also means we feel fuller more quickly, thus making us less likely to over-consume. 

➡️ FUELS REPAIR & RECOVERY

During strength training our muscles experience micro-tears. Those micro-tears have to repair so that they can come back stronger. Protein fuels this process by providing all the raw materials our muscles need.

➡️ BURNS MORE CALORIES DURING DIGESTION

Of the calories we consume from protein, about 30% of them are burned during its digestion and processing. Not a bad return huh! That’s much more than dietary fat and carbs.

This is something I’m often asked by potential female clients

Categorically … no! In fact, for me, this is one of the most out-dated and disempowering myths in the fitness industry. In the context of a calorie deficit, lifting weights will NOT make you bulky – it will make you lean, toned, shapely and strong 

How can I be so sure?

Because the primary driver for gaining bulk (i.e. muscle and / or body fat) is a sustained SURPLUS of calories – i.e. when we’re eating more calories than our body requires. And, since a calorie deficit is our number-one priority, this just isn’t going to happen!

Naturally, genetics will play a part. However, with skilled guidance, we can easily navigate around such potential challenges.

I don’t know about you, but my sleep is often the first thing to suffer when life gets hectic.

This can be bad news for those of us on fat-loss journeys, as ensuring we achieve enough sleep can be a MAJOR factor in our success. For most of us, I’m talking about 7-8 hours per night.

You see, when we’re sleep deprived and lacking energy, we are …

❌  MORE LIKELY TO CHOOSE HIGH-CALORIE OR ‘PLEASURE’ FOODS

❌  LESS LIKELY TO TRAIN

❌  LESS LIKELY TO RECOVER AND REPAIR

Moreover, when we’re tired, we’re …

❌ MORE LIKE TO RELY MORE ON CAFFEINE – potentially perpetuating sleep deprivation!

Whilst the occasional night of little sleep might be unavoidable, sleep deprivation over an extended period of time is something to avoid. Here are a few tried-and-tested ideas to help promote a good night’s sleep …

1️⃣ AVOID DRINKING FLUIDS JUST BEFORE BED – otherwise you might have to get up in the middle of the night to wee! 

2️⃣ AVOID CAFFEINE POST 4PM – 5PM – don’t forget that a lot of teas also contain caffeine.

3️⃣ AVOID BLUE LIGHT FROM ELECTRICAL DEVICES – I’m talking laptops, tablets and phones. Switch them off 1-2 hrs before bedtime – or adjust the screen settings.

4️⃣ WRITE DOWN 3 THINGS YOUR GRATEFUL FOR – this has been shown to improve how fast we fall asleep and the quality of sleep. Honestly, this stuff has been studied! 

5️⃣ EAT KIWI FRUIT BEFORE BEDTIME  – again this is an evidence-based recommendation. Apparently, eating 2 kiwis fruits before bed will help us fall asleep faster. 

6️⃣ PLAY WHITE NOISE – this is something that has always helped me – I personally like the sound of rain! 

7️⃣ USE EAR PLUGS – ever since the days I used to tour in my band, I’ve used silicone earplugs – the ones that mould to your ear. I absolutely swear by them!

A common fitness-industry myth is that fat loss can be targeted. For example, abs exercises can burn tummy fat, arm exercises can burn arm fat, leg exercises burn thigh fat etc.

Let’s be crystal clear, this is 100% gobbledygook!

In reality, NO exercise is capable of causing fat loss in a specific area – and, for that matter, nor can any cream, lotion, tea, detox drink, waist trainer, fat-burning supplement or anything else! Frustrating, I know, but think of all the money you’ll save!

Whilst we might have no control over WHERE our body burns fat – as this is dictated by our genetics alone – what we can do is control WHETHER we burn body fat. Here’s how …

1️⃣ SUSTAIN A MODERATE CALORIE DEFICIT

Creating and sustaining a moderate calorie deficit forces our body to utilise internal fuel resources – typically muscle and body fat. No calorie deficit, no fat loss. Period. 

2️⃣ REGULAR STRENGTH TRAINING

Strength training a few times each week helps us preserve muscle whilst in a calorie deficit. It also has the unique ability to reshape our body.

3️⃣ SUFFICIENT PROTEIN INTAKE

Ensuring about 30-35% of our calories are coming from protein will further help us preserve muscle whilst in a calorie deficit. 

4️⃣ BE PATIENT

Provided the above are in place, we’ll steadily burn away unwanted body fat and begin to reveal a new body shape. Trust the process, be consistent, and you WILL see the results you’re after – even in those stubborn areas!