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Exalt Coaching

Mobility Specialist
Improve your Joint Health & Performance
Reduce Chronic Pain
Earn Your Movement Hi, I'm Malcolm! like work, house-work, studying and so on.

Over the years I've had my fair few up's & downs when it comes to fitness and maintaining a healthy weight. I was always active and fit but as life goes sometimes, I was busy with other things...you know.. Ultimately resulting in totally neglecting my own health & well-being. I decided to do something about it. I studied the scientific processes and techniques relating to the human anatomy linked to health & well-being in order to actually achieve a long-term dream body and all round healthy lifestyle. Since that day, I made it a long-term goal of mine to help and support as many people as possible through their own life changing journey and to show them that IT IS possible! Your work & general life schedules may make you feel like you have absolutely no time to get fit but I want to show how you can do it too! All you need is a little bit of that feeling 'I WANT & I WILL!'

So...
..my aim and priority as YOUR personal trainer is to ensure you are comfortable, safe and get the most out of your session's. Ultimately we will work together to achieve your goals! Whatever they may be! I know how it feels to be socially awkward, uncomfortable, restricted (social activities, shopping etc.) and that intimidating & anxious feeling of walking into a gym totally clueless at the start of a journey like this. Having said that, I'm sure you know you're tougher than that? I'm sure you have that next level within you? All we need to do is bring it back to life! As I said, my main priority is to show you how you can do it too and that you don't have to feel intimidated or scared! I look forward to working with you!

11/03/2024

Rise and shine!

As the new week dawns, it’s time to kickstart your journey towards a vibrant and productive week ahead.

Start by prioritising movement – whether it’s a brisk walk, yoga session, mobility or a quick workout, getting your body moving early boosts your energy levels and sets a positive tone for the day.

When it comes to food, fuel your body with nutritious options that sustain you throughout the day, keeping your mind sharp and your energy levels stable.

And don’t underestimate the power of quality sleep – aim for a consistent bedtime routine to ensure you wake up refreshed and ready to tackle whatever the week throws your way.

Embrace these habits, and watch as your productivity and vitality soar, giving you the opportunity in making this week your best one yet!

05/02/2024

Let’s talk about how you feel when you’re working out.

At first, things were great, and you were happy with your progress.

But then, something went wrong, and staying motivated became tough.

Ever felt like that?

You’re not the only one, so no need to worry.

But here’s the deal – you can get ready for those tough times.

To stay healthy, just do some basic things like moving around, eating enough protein, drinking water, and making sure you sleep well and manage stress.

Sounds easy, right?

Well, not always.

See, we’re all different, and our feelings can mess with our plans.

What helps one person might not work for another.

So, be prepared for challenges and figure out how to handle your feelings about them.

Take some time to get your head in the game for both the good and not-so-good times.

Remember, everyone’s different, so it’s cool to do things your way when things slow down.

Your mindset is super important for success, so keep going, and you’ll reach your goals.

29/01/2024

Much like giving your car regular check-ups keeps it running smoothly, caring for our joints is crucial, often overlooked until problems arise.

Just as neglecting car maintenance can lead to breakdowns, ignoring joint care allows natural wear and tear to diminish their function and flexibility.

Imagine your knees and shoulders as hardworking components enduring daily stresses – neglect can result in reduced mobility and impact your overall quality of life.

The silver lining is that tackling this issue is simpler than you might think.

Just as you’d tweak your car’s routine with specific maintenance, incorporating joint-friendly activities, exercises, and adjusting your diet can shield your joints from the aging process.

Don’t forget, it’s much wiser to prevent problems from surfacing.

Prioritise joint health through regular exercise, a nutrient-rich diet supporting joints, and maintaining good posture.

This approach can significantly contribute to preserving your physical well-being as you age.

22/01/2024

In a world that often celebrates instant gratification, taking care of yourself has become a distinctive choice.

Embracing a lifestyle that includes mindful eating, regular exercise, and resisting short-term temptations sets you apart from the norm.

In an era where quick fixes and shortcuts are commonplace, prioritising long-term well-being becomes a rebellious act.

Choosing nourishing foods over convenient snacks and committing to regular exercise might seem unconventional, but it’s a testament to your commitment to personal health.

While society may sometimes question these choices, being “not normal” in this context means breaking free from unhealthy norms.

It’s about valuing the longevity of your well-being over fleeting indulgences.

So, if you find yourself opting for self-care in a world that often overlooks it, consider it a powerful and unique statement – a declaration that your health and happiness matter more than conforming to prevailing trends.

15/01/2024

Boost fat loss by focusing on protein intake!

Why?

👉 Stay full longer:

Protein keeps you satisfied, curbing cravings and reducing unhealthy snacking.

👉 Build muscles, torch fat:

Protein is essential for muscle building, crucial for burning body fat and achieving a toned physique.

Commit to increasing protein for two weeks, and you’ll see results.

Consistency is key!

Make protein a part of every meal, every day.

Not just for a day or a meal, but a continuous habit.

This simple change will naturally address other potential hurdles in your journey.

Need help choosing protein-rich foods or figuring out your intake?

Message me with “PROTEIN,” and we’ll tackle it together.

Let’s keep it straightforward and effective!

06/01/2024

In the pursuit of health goals, I’ve discovered that success is rooted in fostering positive behaviors and habits, steering clear of rigid restrictions.

Rather than fixating on eliminating certain aspects, embrace the concept of addition—integrate nourishing foods, indulge in activities you love, and implement MANAGEABLE and REALISTIC changes.

It’s akin to constructing a foundation of wellness through sustainable habits, fostering a harmonious relationship with both your body (psychologically & physically) and aspirations.

This approach not only makes the journey enjoyable and valuable but also contributes to a wholesome lifestyle.

By celebrating minor triumphs and weaving wellness seamlessly into your routine, the focus shifts from stringent rules to a holistic and fulfilling approach.

As 2024 gets under way, ensure you take a sustainable path towards achieving and maintaining your health goals.

That way, when 2025 hits, you won’t be saying “This’ll be my year” yet again.

Instead you’ll be yielding the success of your realistic and sustainable efforts of 2024!

Go get it!🤙

01/01/2024

Happy New Years 2024!🎉

Go and smash this next year in the d*ck🤘

29/12/2023

Improving yourself?

No easy feat.

It’s a tough road that demands some serious game plans: think planning, organisation, a solid perspective, conscious thoughts, effort, daily grind, and a whole lot of time and patience.

Skip these, and you’re likely stuck in a loop, going nowhere fast – like driving blind without a map.

Trust me, been there, done that, and met others who got lost along the way.

Folks often swear they’ve tried it all, claiming, “Nothing works!”

But here’s the deal – this stuff is complex.

It’s not just about following a quick plan on paper.

Sure, if you’re a pro at body tricks, have a clear goal, or a healthy relationship with workouts and food, you might sail through.

But without the right know-how, you’ll likely bounce back.

There’s a saying, “What comes easy won’t last long, and what lasts long won’t come easy.”

Lifestyle changes?

Tough as nails.

But hey, you’ve got to pick your hard.

Will you put in the sweat for mindful choices or stick to the easy, oblivious life until health issues kick in?

No need to hit the gym every day.

A mere 10-30 minutes of light activity works wonders as a starting point.

Funny thing is, those craving a major body overhaul often miss that fixing daily inactivity and pain is step one.

Once you get that, workouts become a breeze because, guess what?

You can move.

Sounds crazy, but it’s real.

I’ve seen tons of ‘everyday’ folks struggle due to office gigs and lousy moves.

Two paths, both tricky.

Your call – choose your hard.

28/12/2023

Building good habits is like having a strong base, and staying motivated is the fun part!

Sometimes we make excuses, blaming a lack of motivation for not keeping up.

But guess what?

It’s just another excuse!

I used to do that too, until I realised I needed a solid foundation of discipline.

Discipline is doing things like saying no to stuff that doesn’t match your goals, sticking to your workouts, and making smart choices.

It might feel tough at first, but the cool thing is, you don’t have to wait for motivation.

You build a routine that makes discipline a habit.

Once you’ve got that routine down, motivation kicks in at unexpected times.

Suddenly, everything feels easy and fun!

Discipline becomes your fallback, your constant support.

Winning every day isn’t easy, but it’s about making small changes and being consistent.

Don’t be too hard on yourself if you slip up.

Just acknowledge it, move on, and remember that tomorrow is a new opportunity.

It’s like practicing a skill – the more you do it, the better you become.

People sometimes ask me how I make it look easy.

It’s not always easy; it’s just years of practice and tweaking habits.

Apply these ideas not just to fitness but to other parts of your life, and you’ll see positive changes!

27/12/2023

I hope everyone had an amazing Christmas!

Now, in that post-Christmas to New Year’s limbo, we find ourselves surrounded by leftovers, festive treats, and a lack of routine.

This environment often leads to the notorious “falling off the wagon” scenario.

Many pledge to “get back on track in the new year,”

but will they?

Research indicates that most people gain their annual weight during this period.

Rather than just surviving the festive season, this post emphasises the importance of being aware.

The ‘it’s Christmas, so why not’ mindset can set you back more than you realise.

Awareness is key.

To navigate this week:

1️⃣ Be Mindful with Food:

- Aim for your protein target.
- Chew your food slowly.
- Wait 15 minutes before seconds.
- Avoid heavily processed foods.
- Ask yourself if you really want that snack.

2️⃣ Stay Active:

- Get outdoors!
- Take family walks or bike rides.
- Incorporate light daily mobility exercises.

3️⃣ Stay Hydrated:

- Sip water throughout the day.
- Drink 3-5 glasses at various points.
- Pair water with every drink or snack.

Remember, just being aware can make a significant difference.

Have a great week!

26/12/2023

Merry Christmas 🎄

21/12/2023

Master the art of schedule control.

How many times have you hit the reset button on your fitness journey? Once? Twice? Maybe more? (It took me five attempts to make it stick...)

But why?

Why the recurring setbacks?

Is it your nutrition approach?

Doubtful.

Your workout plan, then?

Unlikely...

Perhaps it’s the classic excuse of “I just don’t have time.”

Truth is, you have more time than you believe. The issue lies in your lack of real control over your schedule.

Even if you think you’re in control, are you truly?

This is the stumbling block for many.

It’s not the surface-level fitness aspects that trip us up but the misalignment of our schedule and priorities with our goals. It usually sounds like, “I’ll work out at some point today,” leaving the workout’s chances hanging by a thread.

Here’s a game-changer:

Inspect your weekly diary, mark your ‘big rocks.’

These are your non-negotiable, high-priority tasks—workouts, meal prep, family obligations. Cement them as the foundation of your week. Do not budge on this.

When someone, even yourself, attempts to disrupt your big rocks, stand firm.

Remember, you scheduled these for a reason—they are crucial to achieving your goal.

Scheduling is a skill. You won’t master it instantly. It demands patience and consistent practice.

Repeat this process weekly until it becomes second nature.

Once you’ve got it, watch your days stop slipping away, and “I have no time” becomes a phrase of the past.

20/12/2023

Opting for weight loss solely through food restriction and cardio exercises may paradoxically lead to a higher body fat percentage, even as the scale shows a decrease.

Rapid weight loss can be achieved with a regimen filled with circuits, classes, ‘HIIT’ training, and extensive cardio sessions.

Adding unnecessary ab circuits and embracing a ketogenic diet under the misconception that carbs inherently cause fat gain contributes to the illusion of success.

However, this approach primarily results in weight loss, not fat loss.

The issue arises when you recognise that the lost weight comprises a significant portion of muscle mass.

Constant cardio training coupled with calorie restriction signals to the body that muscle is expendable, slowing down metabolism.

Despite becoming a smaller version of oneself, the likelihood of a higher body fat percentage upon reassessment is considerable.

The challenge intensifies with the need to sustain extreme exercise to maintain results, creating a cyclical pattern of temporary success and eventual failure.

As we navigate through the Christmas period, leading into the ‘New Year, New Me’ mindset, beware of quick-fix plans and weight loss products that prey on impulsive desires for instant gratification.

Instead, adopt a comprehensive, long-term strategy for sustainable success.

For more insights on building a lasting foundation, send a DM with “HOW.”

Patience is key.

15/12/2023

Let's chat about routines and planning—two big players in success.

Here's why: they bring consistency, and we all know consistency is crucial.

So, how do we stay consistent?

It begins with planning.

Think about it: for important events or celebrations, we plan ahead.

But when it comes to our sleep, food, and exercise—the keys to fitness and health—we often miss the planning boat.

To really succeed in these areas, make routines.

The trick?

Plan it out.

Organise your mornings, prep your meals, and schedule workouts.

Stick to this for a month, put in the effort, and let your new routine settle in.

Watch progress happen step by step.

11/12/2023

Striving for the same objective repeatedly?

Engaging in years of exercise?

Maintaining a calorie deficit but seeing no progress?

Sometimes, it feels like efforts move in the wrong direction.

It’s a common struggle.

Desiring weight loss, you search for solutions— “How to lose weight?”

Results suggest a “Calorie Deficit.”

So, you cut calories, thinking it’s the solution.

However, mere calorie reduction isn’t effective; it sets you up for failure in the long run.

Losing weight by slashing calories and daily running results in muscle loss, damaging your metabolism.

Many find themselves in a frustrating cycle despite trying everything.

The key is to focus on the opposite: exercise less but train appropriately, eat more but wisely.

Long-term success involves structured resistance training, sufficient daily protein, adequate calories, proper hydration, robust recovery, and strategic calorie deficits when needed.

Work with your body, nourish it, and achieve results.

If confused, let’s discuss and clarify the path forward. DM me for guidance.

Have a fantastic week!

08/12/2023

Ever feel like you're chasing your daily calorie goal, and the scale is playing a game of hide-and-seek?

Each time you hit a plateau, the knee-jerk reaction is to trim calories or pile on more exercise, turning your routine into a precarious balancing act.

It's like attempting to build a sturdy structure with a house of cards.

But let's cut to the chase.

Living like a rabbit on minimal munchies won't cut it.

Consider your calorie composition – protein, fats, and carbohydrates.

Picture it as crafting a masterpiece: building with spaghetti might resemble your goal, but it's just not the right medium.

If you're aiming to sculpt, grow stronger, and boost metabolic flexibility, pay heed to your macro mix, integrate practical resistance training, and throw in some cardio.

Strive for 1g of protein per pound, lift weights 2-4 times weekly, toss in 1-3 intentional cardio sessions, hit 10k steps, sleep soundly, and stay hydrated.

Keep it straightforward, exercise patience, and let the transformation unfold within.

06/12/2023

Learning to say “No” is essential.

“Uh, go on! Just one more...”

“Another drink?”

“Seconds? Help yourself!”

Though often well-intentioned, saying yes to every request distances you from your goal.

For success, change is imperative.

Recognise that your current habits led you here.

To initiate change, start with a firm “No, thanks.”

If questioned, assert:

“No is a full sentence.”

Be cautious to avoid:

“No, I can’t,”

as it may invite pressure.

Instead, opt for:

“No thanks, I don’t want any.”

Most will respect your choice, allowing you to sidestep undue pressure.

As your body evolves, so must your habits.

Indulge in life’s pleasures but remain mindful.

In moderation, as the age-old adage goes, and perhaps a bit more unprocessed, nutrient-dense foods and water won’t hurt.

05/12/2023

I understand the struggle; we’ve all been there.

Picture this: your alarm blares, signaling your planned workout, but the allure of your warm bed and the darkness outside tempts you to skip it.

I get it – today was one of those days for me too.

Yet, when it comes to achieving goals, making the right decisions is crucial.

Reflecting on my own journey nine years ago, I grappled with these tough days, resisting exercise and healthy eating.

The truth is, yielding to such moments obstructs your progress.

Each time you decide to ‘skip it,’ you stall your advancement toward your goal.

It’s tough, especially initially.

But even amid stress or the aftermath of a wild night, pushing yourself in the right direction is essential.

These challenging days persist, but as you consistently overcome them, your mindset strengthens.

Embrace a morning routine, stay open to change, and focus on the benefits of making the right choices.

The struggle is real, and I’m here for a friendly chat to help you cultivate momentum and maintain it.

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REGISTER OF EXERCISE PROFESSIONAL'S LEVEL 3 QUALIFIED & FULLY INSURED PERSONAL TRAINER BASED IN NORTH LONDON & NORTH LEICESTERSHIRE. MY MISSION TO HELP YOU! Hi, I'm Malcolm. Over the years I've had my fair few up's & downs when it comes to fitness and maintaining a healthy weight. I was always active and fit but as life goes sometimes, I was busy with other things...you know.. like work, house-work, studying and so on. Ultimately resulting in totally neglecting my own health & well-being. I decided to do something about it. I studied the scientific processes and techniques relating to the human anatomy linked to health & well-being in order to actually achieve a long-term dream body and all round healthy lifestyle. Since that day, I made it a long-term goal of mine to help and support as many people as possible through their own life changing journey and to show them that IT IS possible! Your work & general life schedules may make you feel like you have absolutely no time to get fit but I want to show how you can do it too! All you need is a little bit of that feeling 'I WANT & I WILL!' So... ...my aim and priority as YOUR personal trainer is to ensure you are comfortable, safe and get the most out of your session's. Ultimately we will work together to achieve your goals! Whatever they may be! I know how it feels to be socially awkward, uncomfortable, restricted (social activities, shopping etc.) and that intimidating & anxious feeling of walking into a gym totally clueless at the start of a journey like this. Having said that, I'm sure you know you're tougher than that? I'm sure you have that next level within you? All we need to do is bring it back to life! As I said, my main priority is to show you how you can do it too and that you don't have to feel intimidated or scared! I look forward to working with you!