http://www.bodyrebuildcoach.com/

Body Rebuild Coach, 204 Mitcham Road, London (2025)

24/03/2024

Your physical condition is not defined by singular events, but by the collective habits and choices you make over time.

Understanding that your body is a reflection of your consistent workouts, the quality of your sleep, and the foods you decide to nourish it with is fundamental. It’s easy to fall into the trap of self-criticism after deviating from your diet plan, missing a workout, or having a restless night. However, I’m here to remind you that wellness is not about perfection; it’s about persistence and resilience.

Life is unpredictable, and there will be days when things don’t go as planned. What’s important is how we respond to these challenges. One “bad” meal, one missed workout, or one poor night’s sleep does not define you or your journey. Every moment is an opportunity to make choices that align with your health and fitness goals.

So, if you ever find yourself feeling disappointed by a setback, remember: the path to wellness is a marathon, not a sprint. Your commitment to getting back on track with just one positive decision can set the course for your continued success. Your dedication and effort are what truly matter in the long run.

As your trainer, I’m not just here to guide your workouts; I’m here to support your journey towards a healthier, happier you. Together, let’s focus on what we can control and celebrate every step forward, no matter how small. Remember, your journey to wellness is uniquely yours.

24/03/2024

Life is a journey, not a destination…

In life, people will come and go and every experience you share with each one will weave amazing memories into the fabric of who you are and build you up into who you are becoming.

For me everyday is a learning opportunity that I am blessed to have…

This amazing, wonderful and unknown adventure called life is filled with moments like this…

Take nothing for granted and live, learn and grow from the people that surround you.

I am beyond grateful to have my better half by my side on this adventure.

I have learnt so much from her and I am becoming the man she needs me to be every single day.

This is a beautiful memory that I’m glad we captured.

No measure of time with you will be long enough. But, we’ll start with forever.

I read this amazing quote:

“Life is like a camera. Focus on what’s important. Capture the good times. And if things don’t work out, just take another shot.”

To finish this quote, “and never give up”

Happy Sunday everyone ☺️🌟

23/03/2024

💪🏽 Let’s break it down:

Eating Fats Make You Fat:
Fats are essential, not foes! Healthy fats are vital for energy, brain health, and even weight management. Overeating anything causes weight gain, not fats per se. Incorporate balanced portions of healthy fats like avocados and nuts into your diet.

Abs Workouts Reduce Belly Fat:
Spot reduction is a myth. Abs workouts strengthen core muscles but don’t directly burn belly fat. A combination of proper nutrition, full-body exercises, and cardio is the key to reducing overall body fat, including around the waist.

More Sweat = More Fat Burnt:
Sweat isn’t a fat-loss indicator but a cooling mechanism. The amount you sweat is influenced by many factors including temperature and genetics. True fat loss comes from creating a caloric deficit through diet and exercise, not just sweat.

You Need Fat Burners to Lose Fat:
Fat loss foundations are diet and exercise, not supplements. While some fat burners can slightly enhance metabolism, they cannot replace the effectiveness of a healthy diet and consistent exercise routine. Focus on nutrition and movement for sustainable results.

You Need to Spend Hours in the Gym to See Results:
Quality over quantity! Effective and efficient workouts, even if shorter, can lead to significant results. Consistency and intensity matter more than the length of your gym session. Aim for regular, purposeful exercise tailored to your goals.

23/03/2024

True success in fitness transcends fleeting bursts of motivation; it is rooted in unwavering discipline. Whereas motivation is an ephemeral spark, discipline is the enduring flame that sustains progress.

It’s about steadfast adherence to one’s commitments, irrespective of momentary feelings or circumstances.

Ultimately, it is discipline, not motivation, that forges the path to lasting achievement and well-being in the realm of fitness.

21/03/2024

Investing in our health today is the foundation for a flourishing tomorrow.

Consistency in workouts, nutritional discipline, and muscle development are not just acts of self-care but profound investments in our future selves.

The effort we put in today will be the gratitude we feel tomorrow. Let’s embrace the journey of health and wellness together, building a legacy of strength and vitality.

21/03/2024

Let’s break it down:

1. Caloric Balance: Understanding and controlling your calorie intake is fundamental. It’s the difference between fueling your body and overfeeding it.

2. Dietary Consistency: Commitment to your eating plan is crucial. Success comes from what you do consistently, not occasionally.

3. Sleep’s Role: Never underestimate the power of sleep. It’s when your body recovers, ensuring you lose fat, not precious muscle.

4. Hormonal Harmony: Hormones play a huge role in appetite, energy, and how your body stores fat. Balance is key.

And a pro tip: Alcohol can throw off all these factors, making your fat loss journey harder.

It is not easy. Everything worth having it comes with sacrifices.

Stay tuned for more insights and tips. Your journey to a healthier you starts with knowledge and action!

🥦

18/03/2024

Guess who decided they love me enough to work with me too? 💪🏽

Welcome to the BRC team, Nicolly!

And hey, if you receive a surprisingly nice message or email, it’s probably her work 😜.

Here’s to mixing business with pleasure in the best way possible. Let’s conquer the corporate world together, one coffee run at a time. ☕️

15/03/2024

If I could just be thinner, then I could be happy —or so I believed.

It was never just about weight.

The version of me on the left lost so many moments & memories because I hated how I looked on pictures, so I’d just avoid them.

It is not just about weight.
It is looking in the mirror and not liking what you see. It’s not buying clothes because you know that most of the ones you try on won’t look good on you, or won’t even be your size.

It was not an easy journey. And I’m still on it. It is a lifestyle now. We all want the results right here and right now, but it’s a process. Nothing worth having or sustainable is going to happen overnight. And the most important part of it… it’s a mindset. You can drop the weight, but if you don’t change your mindset, it won’t be enough. Or you will regain the weight.

You can get into the best shape of your life with buns of steel and six-pack abs and still struggle with your body image if you focus only on losing weight. Losing weight is more than just nutrition & exercise. I learned that from Andrew.

This journey with him taught me more than just losing weight; it taught me to embrace the struggle, to stick with the process, to find confidence in my own skin & to love the system.

The journey itself IS the reward. If you only value the outcome, you’ll miss the transformation happening each step of the way.

It’s been a ride of ups and downs, but the feeling of conquering my own doubts is unparalleled. The journey never ends, it only evolves. ☺️

11/03/2024

💡To celebrate 1,000 followers, I am giving away a new pair of AirPods (3rd generation) + 8 weeks of free premium online coaching. The dream combo!

Start the year off right...
- Love what you see in the mirror.
- Stronger and more confident than ever.
- Enjoying social events.
- Focused on achieving your goals.

📍 THE WINNER WILL BE ANNOUNCED THIS FRIDAY, THE 15TH!

All you need to do is...

📌 Follow .
📌 Like this post.
📌 Tag 3 people in the comments.
📌 Share this post to your story and tag .

Make sure you follow all the steps to be in with a chance of winning all of these prizes!
Good luck! 🍀

25/02/2024

1. Water Retention: This is one of the most common reasons for sudden weight gain. It can be caused by various factors, including high sodium intake, dehydration, and hormonal changes associated with the menstrual cycle. When your body holds onto excess fluid, it can make you feel heavier and look more bloated without an actual increase in body fat.

2. Muscle Gain: If you’ve been engaging in resistance training or any exercise that challenges your muscles, you might be gaining muscle mass. You might see an increase in weight even though your body composition is improving and you’re becoming leaner.

3. Glycogen Stores: Glycogen is how your body stores carbohydrates for energy, primarily in your muscles and liver. After eating a carb-rich meal or increasing your carbohydrate intake, your body stores more glycogen, which also binds with water. This can lead to a temporary weight increase, reflecting water weight, not fat.

4. Digestive Contents: The weight of the food and liquid you’ve consumed isn’t instantly added to your body mass in the form of fat. It takes time for your body to process these items. If you’ve had a large meal or you’re comparing your weight before and after eating or drinking, you’ll notice an increase due to the physical weight of the food and fluids in your digestive system.

5. Hormonal Changes: Hormonal fluctuations can significantly affect your body’s water retention and fat distribution. For example, changes in estrogen and progesterone levels during different phases of the menstrual cycle can lead to noticeable weight changes. Similarly, thyroid hormones can impact your metabolism, influencing how your body stores and uses energy.

Understanding that weight fluctuation is normal and can be due to a variety of non-fat related factors is important. Don’t get too attached to the scale.

21/02/2024

💥Do you want to spend your entire life wasting your time? Time is running out. Soon, you will genuinely not have the energy to do what you want. Do them now. Stop waiting for something to happen automatically. Nothing is going to happen; you must make it happen.

On the left you can see me over 14 years ago starting out as a personal trainer! On the right is me now.

When I started my fitness journey, I was skinny. I wasn’t strong. I was lacking self confidence.
I hated the way I looked and felt about myself. Feeling that way was my driving motivation to get into shape!

You need to delay instant gratification, do hard things, take some stress, and make sacrifices so that you can achieve your future goals.

During my 14 years of Personal Training, I’ve helped more than 500 people from all walks of life like lose weight, build muscle, and boost their self-confidence. The best part is...
I can do the same for you!

A comfort zone is a beautiful place, but nothing ever grows there. Wasting your time waiting for the “perfect moment” is the worst excuse, and you will regret it later. There is no perfect time. The best time is now.

Simply DM me “READY” if you want to stop wasting your time & let’s smash this journey together 👊🏼

01/02/2024

You need to find something that is sustainable. Otherwise you will drop it halfway.

It is absolutely possible to lose weight whilst still eating your favourite foods, going out and enjoying yourself.

Finding your happy balance the is key to weight management and I can help you with that.

Remember, it’s not about cutting out what you love or forcing yourself through workouts you dread.

Love carbs? Skip the keto. Breakfast enthusiast? Intermittent fasting might not be for you. Not a runner? No need to hit the pavement. Discover a calorie deficit method that feels right, not restrictive.

Your journey to weight management should be one you enjoy, not endure.

Feeling stuck in your weight management journey? 🤔 It’s time for a change! I’m here to guide you towards a path that you’ll not only love but live with enthusiasm. Say goodbye to restrictive diets and dreaded workouts. Let’s work together to find a calorie deficit strategy that celebrates your preferences and lifestyle.

💥 DM us “READY” to start your personalized journey to wellness. Together, we’ll make weight management a journey of joy, not sacrifice.

28/01/2024

Have you ever heard of the saying “you are an average of the 5 people you spend most time with?” If this is true for adults, can you imagine the influence you have on your children?

Children don’t do what you say; they do what you do. What kind of example have you been setting for them?

When you include your little ones in your fitness routine, you’re not just building muscles or a healthy lifestyle. You are also building a legacy of health and determination.

To all the moms and dads out there, remember, your habits shape your kids’ future. Let’s hit the path of fitness together—invite them for a walk, enjoy healthy meals, and make exercise a fun family affair.

Show them the true meaning of strength, commitment, and wellbeing. Let’s be the role models they deserve.

10/01/2024

Our current prices are comparable to what many spend on takeaways but consider this: while takeaways offer temporary taste satisfaction, we offer life-changing transformations.

Isn’t it time to invest in something that truly adds value to your life, rather than just fleeting taste?

Act now!

Only 2 exclusive spots remain for our January 2024!

Our straight-talking, results-driven approach is what you need to own vour potential and achieve what you never thought possible.

With us, you’re investing in more than just physical changes. You’re investing in a mindset that owns the world, ready to take on life with confidence.

Make 2024 the year you break free from the chains holding you back and invest in your happiness.

Ready to claim one of these final spots and have the best vear of your life?
DM us: “2024 READY!”

Don’t wait - take action now! Join the BRC team, and we won’t let you fall.

08/01/2024

5 spaces open for people wanting to start in Jan 2024. Before 2024 price increase!

I have 5 COACHING SLOTS for those that want to achieve their own body transformation.

If you’ve seen my recent posts, you’d have noticed we OBSESS over the quality of our results with our clients.

Delivering high quality, standout results with my clients is my #1 priority - and I have 5 spaces for NEW clients who want to lose weight, rocket body confidence, and feel amazing in their own skin.

This isn’t your typical weight loss programme, where you’ll be told to ban certain foods and then be told you’re “allowed” others.

I’m going to work closely alongside you, educating you, and guiding you to achieve life changing results, that you can KEEP for life, through our tailored coaching phases around nutrition and exercises.

Will perform an initial diet audit, to help establish what needs to be changed and what areas of the diet needs to be fixed - we can then create and deliver a nutrition approach that is designed around YOU, your lifestyle, work, preference, enjoyment, and what you can stick to long-term, without feeling constant restriction or craving certain foods.

We have 5 slots for people wanting to:
- Lose between 7 - 25kg in the next 3 - 6 months
- Become more body confident
- Learn how to manage social occasions whilst still losing weight
- Be held accountable daily, so you can’t fail

However, this is NOT for those:
- wanting a quick fix
- Not happy to follow daily tasks
- Don’t want to take their own results seriously

However, if you are finally ready to make the commitment, and invest into achieving the results, you’ve always wanted, and make the rest of 2024 about YOU becoming the most confident, fulfilled, motivated and energised version of yourself, it seems now is a good time to get involved.

Christmas is over now, let this year be the year you let go of those chains slowing you down and invest in what will truly make you happy!

Interested about finding out more?

DM, the word “2024 READY” and I’ll be in touch

05/01/2024

You’re going to pay a price for every bloody thing you do and everything you don’t do. You don’t get to choose to not pay a price. You get to choose which poison you’re going to take. That’s it.
— Jordan B. Peterson

When you don’t take action, you are also making a choice. Choosing not to change is still a choice.

You are choosing to remain in your current state. You are choosing not to feel confident. You are choosing to develop hypertension and diabetes later on.

When you consistently don’t opt for healthy foods, you are automatically choosing unhealthy foods that will lead to health problems later.

When you consistently avoid exercise, you are automatically choosing a sedentary lifestyle and potential mobility issues later in life.

You are constantly making choices; the question is, what choice will you make now? Will you stay where you are or step up and choose to become the person you want to be?

If you are ready to make the right choice, DM me the word “BUILD” and I will help you to achieve your goal. 👊🏼

01/01/2024

When embarking on a weight loss journey, maintaining a positive mindset is crucial. Celebrate every small victory, no matter how minor it may seem.

27/12/2023

When discussing festive periods like Christmas and New Year’s, it’s common to worry about maintaining your body’s progress and not wanting to lose it.

However, remember that one off day won’t ruin all the good ones. You won’t lose your results because of a single day. The exception doesn’t change the rule.

Did you overindulge this Christmas? No worries. Simply return to your regular routine of nutrition and exercise. That’s all it takes.

“The first mistake is never the one that ruins you. It is the spiral of repeated mistakes that follows.”
— Atomic Habits.

Body Rebuild Coach

24/03/2024

24/03/2024

23/03/2024

23/03/2024

21/03/2024

21/03/2024

18/03/2024

15/03/2024

11/03/2024

25/02/2024

21/02/2024

01/02/2024

28/01/2024

10/01/2024

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27/12/2023

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