Robert Treherne (2026)

07/03/2023

It’s not because of a lack of discipline.

It’s not because you’re feeling low or unmotivated.

It’s not even due to your busy schedule.

…It’s about your environment…

The environment you’re in right now, which perhaps you’ve created or chosen to be in.

The environment on your screen, which you scroll through every day.

You know…the ones we engineer with each like, follow and search. The ones that keep us laughing, triggered or chatting.

The environment you surround yourself with, telling you it’s ok or calling you out on your own excuses.

Each time you step into or turn on that environment seeds are being planted.

Seeds for growth or seeds that will only start growing next year, when life is less hectic and your heads in a better place. You know the ones, the seeds of stagnation.

You might not have the energy or motivation to get under the bar and start pressing, but you can dam sure build a social, digital and physical environment that remind you of your goals and keep accountable.

28/12/2022

Want to start 2023 off on the front foot?

Here 3 things you may need to leave in 2022 if you want to see progress in 2023.

14/12/2022

⬅️Left vs right➡️

The difference in mindsets🧠

*Left*:

- Always went to failure

- Trained for “Aesthetics”

- Need more carbs before training bro🤡

- Did cardio to lose weight

- Trained 6 times a week

- Didn’t understand why I was always tired and wasn’t seeing results

*Right*:

- Rarely go to failure

- Training for strength > everything

- Couldn’t care less wether I had carbs before training or not

- Cardio? Did you mean lifting weights faster?

- Trains 3 or 4 times a week

- Zone in on the process > obsessing over results.

It’s insane to think that 5 years ago, all I could think about was achieving the perfect body and couldn’t stick to the process vs today only focusing only on what will take me further in the sport that I love.

Don’t get me wrong, I could probably do more to get a bigger chest, larger arms and a more shredded 6 pack… But if those things do nothing for my strength and ability to perform, I couldn’t care less.

Every time my goal is to move a new weight my body takes a shape I’m happy with. Every time my goal is to look and feel better about myself, neither of those things happen.

It’s almost as if obsessing over how you look can be counterproductive … who would of thought 🤔

23/11/2022

The most exciting results…

The most impressive physiques…

The transformations that stand out the most…

Are achieved by those who are good at doing the boring stuff.

Seek consistency over novelty and you’re results will speak for themselves.

16/11/2022

Bad news, people already think you’re weird.

Good news, that’s probably going to get you a lot further in life than you’re able to appreciate right now.

Happy Wednesday💪🏼

03/11/2022

When in doubt…

Feeling flustered and overwhelmed…

Want to start but don’t know where…

Here’s what to do:

1) Push something. Above your head or off your chest.

2) Pull something. To your collar bone or to your chest.

3) Stand up and sit down. With a weight on your back or in your cupped hands.

4) Pick something up. Keep your back straight, squeeze your core and push your feet through the floor.

These are your exercises… there are many others like them… but these are your exercises.

03/10/2022

Low self esteem?

Are you frustrated and fed up with how you look?

Feel like your confidence is non existent?

Then do this:

*Exactly what you said you would do.*

Too many of us sign up to set goals but aren’t ready for the terms and conditions…

✅Goal: I’m going to lose weight.

📝Term and condition: At some point you’re going to get bored.

✅Goal: I want to train hard and eat clean.

📝Term and condition: Sometimes you’re going to have underwhelming sessions and you’re going to have set backs.

✅Goal: I’m going to prioritise my health.

📝Term and condition: Life’s going to get hectic. You’re occasionally going to have to say learn to say no friends, family and work. Setting these boundaries is going to be uncomfortable at first.

✅Goal: My energy is going to be on achieving my dream physique.

📝Term and condition: Sometimes you’re going to feel like you have no energy and no motivation. Discipline is not created in ideal circumstances.

💭Sometimes self esteem comes from the right people saying the right things to you at the right stage in your life….

and other times it comes from doing what you promised yourself you would do… despite the unknown terms and conditions.💥

Remember, somewhere inside your subconscious, that little kid version of yourself is watching and listening to everything you do and say.

If your younger self saw you now, what would they think?

4 years ago, if my younger self saw me in the street… he would’ve probably kicked me in the nuts.

Closing thought: if after the past 2.5 years of lockdowns and global chaos, you’re still under the impression that now might just not be the right time…. I’m sorry to break it to you but, you’re going to stuck for a lot longer than you know.

27/09/2022

Life got in the way of your exercise.

Maybe you’re a business tycoon,

maybe you’re a busy parent,

or maybe you’re both?

Maybe you spend the entire day on your feet or at your desk and have special aches and pains that just won’t go away and stop you from achieving your goals in this busy life you lead?

Maybe you just need to the kids to get a little bit older so you can free up some time?

Surely, if you just do a few more big business deals you’ll be able to slow down and address the issues in your body…

When work is little less hectic it’ll all be ok…

A little bit of mental breathing room will definitely be what you need to get started…

Maybe you feel like every effort you make is in vain…

You only have so much energy after all….

Maybe when this retrograde is over and your local gym offers out free day passes paired with a pizza slice and whirlpool bath you’ll be able to get started?

These less than ideal circumstances seem to add up and weigh you down over time.

BULLSH@*T!

There is no other time.

Each day spent telling yourself that you’ll get started later is a day where you add fuel to the little voice in your head that tells you that you’ll fail.

The little voice that says you’re useless…

You’re going to have to stop feeding that voice.

Stop giving it fuel.

The only way to do that is to get moving.

Now.

26/09/2022

Do you know enough to lose weight?

If you knew exactly what you needed to do, you might get unstuck, right?

Where and how do you start to increase your knowledge?

Who would you ask?

What would you type into Google?

How would you know what sources to trust and which to ignore?

If you could answer all of these, you might be able to finally make some progress right?

After all, knowledge is power….

BullSh*!

Knowledge is only the potential to be powerful.

All the knowledge in the world won’t save you if you don’t take action.

All the podcasts and all the books have as much power in them as the actions the listener or reader decides to take.

Remember, you’re going to screw up…

Then you’re going to screw up less…

Eventually you’ll stop screwing up and start getting it right….

But you’ve got to start screwing up first.

23/09/2022

“He increased my calories and shortened my workouts.“ 🤔

I’m sharing this with you because like Marta, you might be stuck.😕

Spending endless hours in the gym. Eating less and less, and still not seeing results.😓

You might have lost your mojo?

“I was getting so frustrated”😖

“I couldn’t imagine eating more and working out less will give me the results🤔……. but it’s working!”🤩

You might be ready to give up?😔

You might be ready to call it a day and cancel your gym membership.

But keep in mind that there is a way to get your groove back… 👂

it just might not be the way you expected….💭

“The results are fantastic and I got my motivation back!” 💃

You see like Marta, you might be working harder and harder.

Digging as deep as you can with little to no progress.😞

Remember no matter how hard you try, if you’re not working smarter eventually you will reach your breaking point.

Partner with someone who recognises your individual challenges and circumstances.

22/09/2022

A balanced life, is a bullsh*%t life.

It’s been holding you back for years, it’s a secret but it’s not hidden at all…

In fact it’s been staring at you point blank since day one, but, still, it’s remained unseen.

For years you’ve taken on stress after stress. Accumulating enough straw to break even the sturdiest of camels’ backs.

Some small reliefs and releases every now and then are surely what could keep your ship sailing?

Until it doesn’t.

You see, what we call ‘balance’ is mostly repackaged escapism. Which, is neither good nor bad without context.

But if these small vices are slowly turning your energy and attention away from your health… unfortunately these minor pleasures are turning into large strides away from your longevity.

Taking the edge off with a drink and smoke is a subtle step towards the edge of backtracking.

Backtracking into the version of yourself that wishes you could just catch a break and be more disciplined.

Slipping down into a state of waiting for the right time or perfect set of instructions as to what you should do next?

Remember if you’re life has been unbalanced and overloaded with unhealthy behaviours taking you further into your anxieties and depleted state of self esteem….. your gonna have to say F@%k balance for a while… at least until your idea of balance gets you a little closer towards your goals.

21/09/2022

You might have a debilitating condition that’s holding you back from ever making any progress.

Can you relate to the below?

If so, you might have lived with this condition for longer than you think…

Take a read and see if you can relate to any of the below statements:

This shouldn’t be so hard. But not too easy either.

If it’s too easy it’s not challenging enough… and if it’s not challenging enough I’ll get bored.

The gym shouldn’t be so intimidating.
But not super welcoming either because if it’s too welcoming, then everyone will be there and I won’t be able to access any of the equipment.

I’d be more consistent if I wasn’t so anxious the whole time.
But not super relaxed, because then I’d just be tucking into wine and pizza.
And if I have too much of those I’ll start feeling anxious and stressed about how much weight I’ve gained.

I should have more time to exercise, then I’ll be more consistent.
Just not too much time or else I’ll just sit around all day doing nothing or end up at the pub.

Getting in shape shouldn’t be so expensive.
I should still be able to afford my twice weekly Deliveroo order, and weekly spontaneous clothing shop.

If you could relate to any of the above it’s a miracle that you’ve been able to exercise for 4 hours out of the 420 hours you’ve been awake for this month!

After all you didn’t even know that…
You might be suffering from ‘Goldilocks syndrome’.

A condition for which there may only be one cure…

You see, the conditions for success might never suit you… and when they do, after a while, they stop suiting you and work against you?

Goldilocks eventually found that porridge that was just right, so surely you’ll find your ideal set of circumstances eventually right?

However unlike the Goldilocks story, there might not be a happy ending… unless….

You take,
The only cure for it…

To get moving.

Today.

Robert Treherne