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GymHippie | Sustainable Fat Loss & Lifestyle Change @ Buzz Gym – Reading, Berkshire

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How Hard Should We Be Training To Build Muscle? -

How Hard Should We Be Training To Build Muscle? ----- Does your fat-loss journey need a kick start? Download our free eBook “Fundamentals of Fat Loss” Link in bio ☝🏻 Stay awesome & keep going, Ben

Progress is very rarely linear, and there will cer

Progress is very rarely linear, and there will certainly be fluctuations in the rate at which you progress. The key is to take a large scale view, trust the process, and appreciate that to create sustainable results we must be patient. ----- Does your fat-loss journey need a kick start? Download our free eBook “Fundamentals of Fat Loss” Link in bio ☝🏻 Stay awesome & keep going, Ben

#8 Fat-Loss Fundamentals Want to burn fat & resha

#8 Fat-Loss Fundamentals Want to burn fat & reshape your body? We hear you! Don’t waste any more time chasing quick fixes, arm yourself with the knowledge that’ll get you the sustainable results you want Above all, we need to understand & nail the PROCESS that’ll get us from A to B 😉 Trust us, if we nail the process, then our goals take care of themselves 👌 Here are 8 focus points to form the backbone of any effective fat-loss strategy Interested in learning more? download our free eBook “Fundamentals of Fat Loss” Link in bio ☝🏻 Stay awesome & keep going, Luke & Ben

A Constant Journey of Self Improvement We all mak

A Constant Journey of Self Improvement We all make mistakes. Simply put, mistakes are inevitable and a necessary part of the process. The most important thing is that we take criticism onboard and use it to bulletproof our mindset 🧠💪. The more mistakes we make, and take on board, the more efficient our training, nutrition and recovery gets. With this, our ability and willingness to make future change develops as well, leading to a healthy life long relationship with growth and development, inside and outside of the gym. Does your fat-loss journey need a kick start? Download our free eBook “Fundamentals of Fat Loss” Link in bio ☝🏻 Stay awesome & keep going, Ben

A Part of My Head Still Thinks It's 2009 😆 Wha

A Part of My Head Still Thinks It's 2009 😆 What I'm saying is that time passes quickly! Also, from my experience ... People often *overestimate* what they can achieve in a month But *underestimate* what they can achieve in a year To conclude: You can achieve great things in a year, and it will pass quicker than you think! To kick-start your fat-loss journey, download our free eBook “Fundamentals of Fat Loss” Link in bio ☝🏻 Stay awesome & keep going, Luke & Ben

It’s a beautiful moment every time it happens 🙏🏻
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When a client identifies “the person they wish to become” It's a breakthrough, and I always find it powerful At times it even makes the hair on the back of my neck stand on end! Now I’m not talking about goals here I’m not talking about the fact we might want to lose weight, tone up or get strong I’m talking about something deeper & more important I’m talking about the WHY that underpins the goals Some of my favourites include … ➡️ Wanting to be healthy for my family
➡️ Wanting to attract the “right” partner into my life
➡️ Wanting the confidence to put myself “out there”
➡️ Wanting the self-belief to progress in my career
➡️ Wanting to be an inspiring role model for my children
➡️ Wanting to knock down the body-image barriers that hold me back
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Once this moment happens, I know we’re halfway there
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No more bouncing around looking for motivation No more procrastination
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When we have clarity on WHY we want change, we identify “the person we wish to become”
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And let me be clear, there is NO greater driver for habit change So ask yourself: Who do YOU wish to become? What would THEY do?
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When we know the answer to these questions, ⁣we’re halfway there And when we’re armed with a sustainable & effective strategy, there's no holding us back Mindset underpins everything If you want to tools to start YOUR fat-loss journey, download our free eBook “Fundamentals of Fat Loss” Link in bio ☝🏻 Stay awesome & keep going, Luke

The Long Rope Tricep Extension - A Simple Adaptati

The Long Rope Tricep Extension - A Simple Adaptation to a Staple Exercise Continue to watch out for new reels, posted every Thursday! If you have any questions please feel free to drop a comment down below or send us a DM 📩 @benemesfit
@gymhippie

An important part of the fat loss journey is that

An important part of the fat loss journey is that we remove guess work from the equation, and that we base our decision making on facts. This removes so much of the mental stress associated with being in a calorie deficit. Am I in a consistent calorie deficit? 📉
Is my scale weight dropping consistently? ⚖️ Tracking ensures we know we're on the right path 🛤️ Watch out for new infographic style posts every Monday! If you have any questions please feel free to drop a comment down below or send us a DM 📩

Ever considered that your character might be holdi

Ever considered that your character might be holding you back? 🤔 If you resonate with being laid back and a procrastinator, perhaps the following will resonate with you too … ➡️ Preferring to keep your options open & be flexible
➡️ Preferring spontaneity over planning
➡️ Enjoying variety
➡️ Valuing experiences & memories over setting long-term goals Sound familiar? If so, then maybe you’re what Myers Briggs Personality Typing refers to as a “Perceiving Type” – or a “P” Now, of course, there’s nothing wrong with that. I’m sure your “P” traits serve your happiness in many areas of your life. However … I guarantee you they’re not helping you achieve your fat-loss goals Why? Because fat-loss success is built upon habits. Habits alone are the vehicle through which we can achieve consistency. And consistency is the name of the fat-loss game. No habits -> no consistency -> no sustainable progress. The opposite of the “P” is the “Judging Type” – the “J”. Such traits include … ➡️ A preference towards structure & planning
➡️ Being organised & well prepared
➡️ Enjoying routine, structure & a clear plan of action “J” traits facilitate habit development, whilst “P” traits hamper it For this reason, I find that “Ps” are significantly more likely to chase quick fixes and short-term solutions. They’re significantly more likely to be “all or nothing” in their thinking. They’re significantly less likely to establish sustainable lifestyle change. If you’re a “P” and you’re tired of this rollercoaster, perhaps it’s time to embrace a few more “J” traits into your health & fitness. I promise you it will make all the difference long term. For any “P” I’ve ever coached, driving self-awareness & teaching them how to be more “J” is always the first step. Make no mistake, when it comes to fat-loss, mindset underpins everything If you’re not sure where to start with this, we can help. If you’re ready to kick-start your fat-loss journey, you can download our free eBook “Fundamentals of Fat Loss” Click in bio ☝🏻 Stay awesome & keep going, Luke

Cuffed Lying Lateral Raise - How To Train Your Sho

Cuffed Lying Lateral Raise - How To Train Your Shoulders Effectively Continue to watch out for new reels, posted every Thursday! If you have any questions please feel free to drop a comment down below or send us a DM 📩 @benemesfit
@gymhippie

#6 Easy Ways to Boost Your Training 🏋🏻‍♀

#6 Easy Ways to Boost Your Training 🏋🏻‍♀️ Ever got to the gym and realized you’ve left your headphones at home? 😖 Aaaaaargh the horror! 😱

You’re Doing It Wrong! 🙈 Chasing fat-loss qu

You’re Doing It Wrong! 🙈 Chasing fat-loss quick fixes is something I see WAY too often 🙄 Typically involving “over-training” or “aggressive dieting”, such strategies do not offer a permanent solution ❌ Yes, training is important, but it’s the least important piece of the fat-loss puzzle If your goal is to be a fitter & healthier version of you, then – fundamentally – you MUST build “new you” from the foundations upwards 🙏🏻 These foundations are what I call “building a bulletproof mindset” I’m talking about … 👍🏻 Creating structure, rhythm & routine
👍🏻 Being organised, planning ahead & learning self-discipline
👍🏻 Enjoying support, guidance & accountability
👍🏻 Feeling inspired
👍🏻 Enjoying a clear plan of
👍🏻 Developing new habits
👍🏻 Constructing a new lifestyle
👍🏻 Mastering consistency
👍🏻 Learning how to overcome life’s obstacles Doing it the other way around is like trying to put the roof on a house before you’ve built the walls 🏠 … and I’m assuming you wouldn’t do that 😆 If you fancy a head start, download our free eBook “Fundamentals of Fat Loss” Click in bio ☝🏻 Stay awesome & keep going, Luke

Dumbbell Bent Over Row - The Complete Back Builder

Dumbbell Bent Over Row - The Complete Back Builder? Continue to watch out for new reels, posted every Thursday! If you have any questions please feel free to drop a comment down below or send us a DM 📩 @benemesfit
@gymhippie

Sometimes the scale isn't always the best way of m

Sometimes the scale isn't always the best way of measuring your progress in the gym... Those looking to lose fat while gaining muscle for example may want to look at other methods of measurement to more accurately paint the full picture. Watch out for new infographic style posts every Monday! If you have any questions please feel free to drop a comment down below or send us a DM 📩

“I Was Ready to Give Up” 😕 I’m sure you’d agree, a 14kg drop in weight is nothing to be sniffed at. On the contrary, it’s a fantastic achievement And let’s be clear, since we’ve ALSO been building muscle, we’ve burned AT LEAST 14kg of unwanted body fat – probably more 🔥 But this isn’t JUST a story about weight loss 🙅🏻‍♂️ You see, when this GymHippie first came to me a few months back, it’s safe to say she felt “out of control” with regards to her health & fitness 😖 Despite a solid history of training, after years of prioritizing her career & family – and experiencing her fair share of injuries! – she found herself in a rut: frustrated & far from her best self 🙄 Tired, lacking structure, no plan, chronic hip & back pain, keen to regain her shape but anxious about re-injuring herself, in her own words, she was “ready to give up” and desperate for positive change 🙏🏻 A few months down the line on my Best Self Programme, this is where we’re at: ✅ Leaner, stronger & more shapely
✅ Feeling confident & in control
✅ Enjoying consistency & pain-free training
✅ More energy
✅ On a trajectory towards her best self I call this is GymHippie Effect 😉 If you can relate, if you feel inspired, if you want to take control of YOUR health & fitness, then I’d love to hear from you 💚

The Cable Chest Press - A Powerful Tool For Chest

The Cable Chest Press - A Powerful Tool For Chest Development. Here is a new style of content for you guys to enjoy! If you didn't know already I'm Ben (featuring in this video) and I'm the latest addition to GymHippie's coaching team. Watch out for new reels, posted every Thursday! If you have any questions please feel free to drop a comment down below or send us a DM 📩 @benemesfit
@gymhippie

6 Plant-Based Protein Sources 🌱 - Many of our v

6 Plant-Based Protein Sources 🌱
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Many of our vegetarian & vegan clients struggle to nail their daily protein targets
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Knowing where to look makes this challenge a little easier 👌
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Here are a few ideas 😉
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Luke

GymHippie Has Expanded 😁🎉 - It’s with grea

GymHippie Has Expanded 😁🎉
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It’s with great excitement that I introduce my new "partner in positive change" 🙌
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Launched in 2017, my ambition has always been to grow GymHippie in order to improve & inspire as many lives as possible
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Crystal clear on what I wanted, I’ve long kept one eye open for potential collaborators
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Along stumbled Ben: a rare find, a rare mind, and an absolute asset
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His science-based approach brings welcome balance – especially with regards to strength training 🏋🏻‍♀️ And his passion & drive to improve matches my own 🔥
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I genuinely couldn’t be more thrilled to have him on board 🙏
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Bring on the next chapter!
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And watch this space for future posts from Ben 📷
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Stay awesome & keep going,
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Luke 👊

Life Kicks Us In The Ass Sometimes 🙈 Yesterday

Life Kicks Us In The Ass Sometimes 🙈 Yesterday, I client of mine spoke about how she’s recently been … ➡️ Hit with a particularly busy period at work
➡️ Feeling under pressure to get organized for moving house
➡️ Trying to find time to meet a deadline for her Open University course
➡️ Feeling low in energy most days
➡️ Rushing around in preparation for Xmas
➡️ Trying to maintain a social life through the festive period Now, this is someone who thrives with a solid routine 😬 She LOVES ending each day feeling productive and having ticked off every item on her to-do list 🙌 In light of all that’s going on these past few weeks, her this structure has been hit fairly hard. She’s been unable to eat & train in the way she usually would. And this ISN’T something she’s found comfortable 😕 I the past, this would have sent her into a tail spin. She would have felt immense frustration, dissatisfaction & even guilt. She would have felt “out of control”. Her quality of life would have dropped significantly 😫 Don’t get me wrong, she still feels the discomfort, but these days she’s able to take a deep breath, take a step back, and remind herself that: 1️⃣ It’s completely normal & ok for her to feel this way 👍
2️⃣ This is an opportunity to practice being flexible 👍
3️⃣ There’s a bigger picture here! This is a temporary situation, and it will pass. Soon enough, she’ll be able to lock herself back into her routine 👍 The moral of the story? Sometimes, letting “good enough” be good enough is enough! Striving for perfection all the time only sets us up for failure at busy times - which isn’t good news for our mental health 💚 SOME progress is always better than NO progress. Provided the ball is rolling, we can patient & trust the process 🙏 From my experience, learning to be flexible – learning how to bend around obstacles – is SO important if we’re to keep this fat-loss journey going long term 🔥 Have a lovely week Luke

Very Proud Coach Over Here 👋💚 Make no mista

Very Proud Coach Over Here 👋💚 Make no mistake, progress demands consistency And consistency demands awesome PROCESSES I’m talking about … ✅ Acquiring new knowledge & skills
✅ Being organised
✅ Planning ahead
✅ Having structure
✅ Creating routine
✅ Creating habits
✅ Being prepared Chuck in a patience, self-discipline & a deep desire for positive change and I promise you that wonderful things will happen 🙏 In her own words: “Luke has been my personal trainer for one year. I’m confident that I could not have made a better choice. I decided to look for a personal trainer because I have struggled with being overweight for a long time. I chose Luke from the many options available because his program matched my goals and values. I didn't regret it. Luke is experienced, he has good knowledge, and he is constantly improving in what he does. The journey to success has not always been easy. At times it has been a rollercoaster (as Luke would say). But, with Luke’s instructions, it has been manageable. I have one year of hard work behind me and I am extremely satisfied. I am grateful for his patience with me and for his efforts to understand my bad English. I would recommend Luke to anyone who is determined to change their lifestyle – and to anyone who has a strong desire to achieve their goal.” If you’re ready to start YOUR fat loss journey, then I would love to hear from you Have a lovely week Luke .
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GymHippie | Fat Loss & Body Shaping Strategies @ Buzz Gym - Reading, Berkshire

Luke Williams

Head Coach & Founder @ GymHippie

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