Motivation comes and goes! You won't always be motivated so you can't rely on it to take action.

Relying too much on external goals and rewards can actually have a negative impact on your motivation, as once you achieve that reward or goal you'll probably have a drop in motivation.

It's fine to have drops in motivation from time to time, everyone will experience that.

But the people who stay in shape all year round don't rely on externally motivated, they're internally motivated and still stay consistent even when their motivation is low.

This episode will hopefully help you out if you're unsure where to start in the gym.

Get in touch if you'd like help or have any questions.

Some of the topics covered...

- Workout splits (full body, upper/lower etc).

- How to choose exercises

- Compound exercises v isolation exercises

- What order your exercises should go in

- How many sets & reps should you do

- Machines v Free weights

Don't be so hard on yourself all the time, and give yourself credit where credits due.

If you're like me and you're happy but never satisfied, you'll literally never be satisfied as any time you achieve something you'll find something else to chase.

Which is why its important to celebrate small wins, acknowledge the effort you're putting in and give yourself credit.

In this episode I discuss why & how to take photos & measurements.

This is a redo of an episode I did a few weeks ago where I discuss why I don't track calories year round.

I personally only track calories when I'm trying to lose fat, and I don't feel as if I have to track all the time because I eat the same meals most of the time and generally make good food choices and have a good understanding of nutrition.

This episode was inspired by the fact I realised we were already in September and I'm not sure where the time's went!

Time is going to pass and it'll pass pretty quickly, so today I just want to remind you to make the most of your time today because you can't get it back.

Don't put things off, the perfect time doesn't exist.

They might sound like the same thing, but there's a big, important difference between body weight and body fat, and one issue with the scale is that it doesn't distinguish between the 2.

Body weight = how much you weigh based off the number on the scale (impacted by LOADS of other things).

Body fat = the percentage of your body weight that is made up of fat.

If your goals fat loss, yes you want both your weight and bf% to come down, but it's really important to understand the difference between the 2 especially if you're going to use the scale.

The scale is a useful tool for both accountability and tracking progress, but it's certainly not perfect!

For some weighing themselves is a horrible experience, and imo the whole point in trying to lose weight isn't to make you feel worse, it's to make you feel better. So if you really really hate the scale you don't have to use it.

So while it's useful it's definitely not mandatory.

But I do believe some people could benefit from using it on a regular consistent basis.