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Coaching By SB Changing your perception of fitness.

full of wisdom me x
13/10/2026

full of wisdom me x

always good to remind yourself of this.deffo holding a bit more water, feel bloated AF and got some serious acid reflux ...
16/09/2026

always good to remind yourself of this.

deffo holding a bit more water, feel bloated AF and got some serious acid reflux going on but there’s nothing a half decent tan and some veet on the chest can’t cover up.

But let’s be real here, there isn’t a great deal of change and man WENT TO TOWN on the lays everyday and also had a frozen yogurt problem, did FA training and sank more consecutive daily beers then I’ve done since I can remember.

Remember this next time you’re a d*ck to yourself about enjoying your holiday thinking you’re gonna lose all your progress and magically turn into a land hippo in a week. It’s just not gonna happen.

It didn’t take you a week to see results so it’s not gonna take you a week to lose them.

Chill. Enjoy yourself. Those few extra cals will be the least of your worries once you’re a few days deep back at your desk wishing you’d of been a bit kinda to yourself.

I know that food guilt devil up there is hard to switch off sometimes but try look at it this way - the quicker you start to see that a week of indulgence might actually be the psychological reset you needed away from your goals the more time you’ll have enjoying your life along the way.

Time flies anyways, nobody remembers the time spent dieting. You remember the times you spent dipping ruffles in aioli overlooking the sunset and partying til the early hours of the morning.

de nada.

^^ Whopper that.Not all weight gain is negative, not all weight loss is positive. ^^ Man is CHATTING BARS today.Summer w...
02/09/2026

^^ Whopper that.

Not all weight gain is negative, not all weight loss is positive.

^^ Man is CHATTING BARS today.

Summer was, is and can be notoriously hard to recognise your progress with events happening most weekends and post-work bevvies a regular occurrence. So if you’re feeling a little fluffier round the edges and the scales are up by a couple KG it probably states you’ve had a good summer.

It’s important to recognise when striving for a weight loss goal or reaching for that number in your head you’re so hell bent on reaching before you allow yourself to be happy (good one that eh) is that it can also come with its own set of speed bumps - lack of energy, strength in the bin, recovery in the toilet, poor relationship with food.. I could be here all day.

This is why I’m always quick to remind people before it gets too deep not to attach all your progress to the scales - you could literally look the best you’ve ever looked, felt the best you’ve ever felt and weighed the most you’ve ever weighed. It’s just a number. It matters, but it’s not everything. Don’t let it ruin your day.

Your relationship with yourself is the most important thing you own and if that means being a few KG heavier than ‘where you think you should be’ then you should do your best to be okay with that.

Big love,
SB x



26/08/2026

Tough pills to swallow (pun intended): your pre-workout isn’t fuel.

Your favourite pre-workout powder, an espresso, can of monster - this s**t is beautiful but it’s not gonna fuel your session.

Depending on your desired stimulant you’ll either feel more alert, less tired, tingly face and bu****le, anxious or your nervous system spiked through the roof. Which is all fine as long as there’s some carbs in the mix. If there isn’t well there’s an inevitable wall you’re about to hit mid-session. Progress halts, session quality dips, you’ll feel like s**t when you’re training…
You get my drift.

Caffeine, taurine, marching powder (jokes) - these wake you up, they don’t fuel your muscles. Muscles need carbs. Glycogen (carbs) is stored in the muscles and is the body’s preferred fuel - without them you’re gonna have a s**te workout.

Side note:
Society has done its best overtime to f*ck with peoples minds when it comes to food - carbs in particular. Carbs are the most scrutinised food source out there but in my eyes are the missing link when it comes to your progress in the gym.

Food is fuel and not something that should negatively impact the way you perceive yourself.

Nourish your body.
Fuel your workouts.
Feed the work.

Your body will thank you for it. Ultimately, the better you fuel the better the results and the better the work the more chances of your body changing as a byproduct there will be.

18/08/2026

trenches out there on tarmac at the minute.

today’s run was good but a firm reminder that there’s a lot of work still to be done if I wanna get anywhere near the numbers I’ve set myself.

but thats aight. the work don’t scare me, it’ll show whether we’ve got the minerals for it or not. toxic i know. but the more you train discomfort the less s**t it feels on race day because you know it’s normal.

the start of a new programme, training block or new venture is where we find out a lot about ourselves because it’s f**kin hard. everything feels s**t and you ask yourself why you’re even doing this in the first place.

but then things quickly change. you start to feel stronger, fitter and more capable of doing the hard things you once thought you couldn’t. then your new baseline becomes the thing you used to feel hard.

so don’t quit. remember why you started. remember why you’re doing this.

and before you know it you’ll be slap bang in the middle of where you used to look forward to being.

keep going.
things are just getting good.
the work works.

what a privilege.
11/08/2026

what a privilege.

unfortunately the rumours are true - I do in fact have the best job in the world. 💙
04/08/2026

unfortunately the rumours are true - I do in fact have the best job in the world. 💙

with fitness being an absolute mindf**k these days, it’s down to people like myself to try make it a better place for yo...
21/07/2026

with fitness being an absolute mindf**k these days, it’s down to people like myself to try make it a better place for yous lot.

Instagram can be very much a highlight reel of what coach can produce the best physical results.

Yeah it’s cool to want to look better of course - if anyone says they don’t care what they look like are lying. But to me who you become as a person as a byproduct of the hard work put in to obtain that over a period of time is the message we wanna put out here.

This is why you’ll rarely see me post my clients transformations - how the individual got there, their journey, how strong they are now and how they’re feeling in themselves is the real transformation for me. Nothing beats that.

If someone hasn’t dropped any body fat or the scales haven’t budged for a hot minute BUT they are sleeping better, doing hard s**t they never thought they could do, having more positive thoughts over negative ones, got a better relationship with themselves, thinking of food as FUEL rather than something that’s going to negatively impact the way they perceive themselves and performing harder than ever in their workouts (could be here for days) then that to me is far more important than than a few inches dropped.

Do you know why? Because if the above are in order then you’re far more likely to see your body change in the long run.

As always, becoming a new person In all aspects of your life is far more Impactful than a quick bout of weight loss.

(Middle fingers up to slimming world and the rest of the FAD mandem)

Changing your identity will simply give you more bang for your buck because without a change in mentality you’re less likely to change anything.

Remember that next time you’re a d**k to yourself on your next wEiGh iN or check in.

It’s important to take pictures for your own personal reflection but don’t get ya knickers in the twist thinking it’s the only way to monitor your progress.

It matters, but it ain’t everything.

REAL NUTRITIONAL GUIDANCE: Pushing balance at the forefront of what we do, allowing for a more sustainable approach to y...
15/07/2026

REAL NUTRITIONAL GUIDANCE:

Pushing balance at the forefront of what we do, allowing for a more sustainable approach to your fitness journey - something you can keep up your entire life and not just for a few weeks or months here and there.

However, not neglecting the good s**t you need around the fun stuff to feel better about yourself.

Side note:
Society has done its best overtime to f*ck with peoples minds when it comes to food - carbs in particular. Carbs are the most scrutinised food source out there but in my eyes are the missing link when it comes to your progress in the gym.

Food is fuel and not something that should negatively impact the way you perceive yourself.

Nourish your body.
Fuel your workouts.
Feed the work.

Your body will thank you for it. Ultimately, the better you fuel the better the results and the better the work the more chances of your body changing as a byproduct there will be.

07/07/2026

some of my best sessions have come on the days I’ve felt my worst. this one here in particular running on fumes after England owning the azteca. good times.

say it quietly but you don’t always need perfect conditions to have a decent workout.

if you’re running solely on emotion and only ever train when you feel good you’ll never train in your life because honestly, when do we really have feel one hundo percent.

you can feel like s**t and still perform well. in most cases it’s the act of getting started that shifts the mood. get a few sets in then see how you really feel.

it’s easy to show up when you feel good but vital to do it when you don’t. this builds confidence, resilience and a stack of proof you can feel like a sack of s**t and still get the job done.

discipline innit.

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