Lochloy Barbell

10/11/2025

Pulled from my stories.

Ramblings in my car about the previous post about searching for happiness in the wrong places.

06/11/2025

Stop looking for happiness in the same places that keep you stuck.

That’s where most people go wrong.

They want change but keep repeating the same habits, routines, and excuses that got them here in the first place.

Then they look around and compare themselves to others the ones who seem ahead, fitter, more successful, more disciplined.

The truth is

The people you’re comparing yourself to didn’t get there by chance.

They’ve just been doing the things you keep putting off.

Showing up when it’s boring.

Pushing through when it’s uncomfortable.

Choosing action over excuses.

They’ve left clues and you can follow them.

Or… you can keep telling yourself the same stories about why you can’t.

But that story doesn’t serve you anymore.

So stop watching.

Start doing.

And get your own s**t done. ⚡️

29/10/2025

If someone else broke promises to you as often as you do to yourself… you’d cut them out of your life without hesitation I’d bet.

But for some reason, people tolerate that behaviour from themselves.

Every time you say you’ll start Monday, hit that workout, or say I’ll do this, and don’t, you’re teaching yourself that your word means nothing.

You wonder why motivation fades, why confidence disappears…

It’s because deep down, you don’t trust yourself anymore.

Here’s some practical solutions in starting to change that behaviour.

Stop overcommitting.

If you say you’ll do something, make it doable. One walk. One workout. One tracked meal. Small wins rebuild self trust.

Treat your promises like appointments.

You wouldn’t cancel on your boss or your mate stop cancelling on yourself.

Track your follow-through, not perfection.

Each time you keep a promise, you’re proving you can rely on you. That’s how discipline is built.

Keep the promises.

Earn back your own respect.

That’s where real progress begins.

26/10/2025

We’ve all heard the saying

You can lead a horse to water, but you can’t make it drink.

Truth is, most people know what to do.

It’s not a lack of information that holds them back it’s a lack of consistent follow through.

They’re waiting for the “right” time.

When work’s quieter.

When they’ve had more sleep.

When life calms down.

But the right time never actually comes.

The people who make it happen aren’t the ones who have perfect weeks they’re the ones who keep showing up through the messy ones.

They COMMUNICATE when things feel off.

They ASK for HELP instead of hiding.

They stay curious instead of beating themselves up.

That’s the difference.

Growth doesn’t happen when everything’s comfortable it happens when you lean into the discomfort and decide to figure it out anyway.

At the end of the day, all relationships come down to communication.

Whether it’s work, coaching, or the people you love if you don’t communicate, how can you expect it to work?

So as you head into a new week, ask yourself.

👉 Am I showing up, even when it’s not perfect?

👉 Am I communicating when I need help?

👉 Am I willing to learn from the uncomfortable bits instead of running from them?

Because a coach can lead you to the water…

But you’ve got to be the one who drinks.

25/10/2025

Hyrox Pro Dubs with Mr Chapman

1:17:57

(Do not recommend doing two hyrox races back to back with a serious chest / lung infection 👀🫣)

23/10/2025

Things I’ve learned since getting into this whole “hybrid” thing.

Total honestly, I hate that term because at the end of the day, it’s just general physical preparedness.

It’s about being strong, fit, and capable across the board not just hammering yourself with random high intensity circuits.

When I first started, I thought doing more “HYROX style” workouts, more conditioning, and more all out sessions would automatically make me better at it.

But it doesn’t really work like that.

If all you’re doing is bouncing from one random session to another, you’re missing the foundations that actually build performance.

Here’s what really moves the needle

🏋️‍♂️ Strength work

building control, power, and efficiency so stations like sleds, lunges, and wall balls feel smoother.

🏃‍♂️ Aerobic base building

the slower, consistent work that lets you sustain pace, recover quicker, and feel in control from start to finish.

⚙️ Structured race prep

bringing those pieces together at the right time, in the right way.

Once I started training with structure, everything started to change.

From that first hyrox simulation I’ve knocked 40 minutes off, and went from running almost 9 min kilometres to being able to run consistent 5 min kilometres.

(Not the fasted I know but we’re getting there, watch this space 🤣)

What I coach now is built from what I’ve learned, from having world class coaches, from attending seminars with guys like Hunter McIntyre and other elite coaches
and it’s tried and tested with myself, clients who’ve seen massive improvements following the same process.

If you’re signing up for HYROX Glasgow, or plan on signing up for any hybrid racing events in 2026 for the first time then I’ve got you covered.

It’s designed to have you performing your best not just getting through the race.

Train smart.

Build the base.

Layer the intensity.

That’s how you show up ready.

17/10/2025

16/10/2025

There’s either time spent… or time wasted.

Was having this chat with someone on a call this morning.

I can’t believe we’re nearly in November it feels like 2025 just started, yet somehow it’s almost over.

I can’t believe I’ve almost got a 12-year-old.

It seems like yesterday Adam was in SCBU weighing just 550 grams…

Now he’s 11 going on 12 years old, 90lbs, and in his last year of primary school.

Time isn’t on our side.

And it doesn’t slow down for any of us.

So let me ask you

Have you actually done what you said you would this year?

Or have you been waiting for “the right time”?

Still sitting on the fence about starting that thing you keep telling yourself you’ll do?

Still waiting for a sign?

THIS IS IT

Because every week, month, and year that passes you don’t get it back.

Time doesn’t stop… it just keeps moving.

So you may aswell use it!

15/10/2025

The words you use matter more than you think as spoken about in my reel things that are holding you back.
⠀
If your language is stuck at the same level as your struggle

“I’m tired”
“I’ve always been this way”
“I can’t do that”

you’ll stay exactly where you are.
⠀
Your words shape your identity.
And your identity drives your actions.
⠀
Start speaking like the person you’re trying to become.

“I’m working on it”
“I’m learning”
“I’m capable”
⠀
Change your vocabulary
change your mindset
change your life.
⠀
Reading is like mind fuel for growth, perspective, and application.

Books, podcasts, audiobooks, coaches and mentors expand the way you think, and when your thinking grows… so does your potential.
⠀
🧠 What’s one phrase you catch yourself saying that you want to change?

02/08/2025

Client Spotlight

55 weeks in and 55lbs down.

That’s 1 pound a week on avg and that’s what relentless consistency looks like.

Chal works offshore, where nutrition isn’t always in his control… but he doesn’t make excuses when away.

He just keeps doing the basics:
✅ Sensible food choices
✅ Portion control
✅ Getting his sessions done
✅ Moving daily
✅ Communicating weekly

And he does this on repeat.

No hacks. No shortcuts. Nothing too fancy.

Just the fundamentals done well, over and over again.

He’s leaned into the process.

He’s invested in his own personal growth.

He asks questions, stays coachable, and always shows up for himself.

And this last weekend?

He proved just how far that kind of consistency can take you.

At his first Deka event last year (first ever event tbh) he got a time of 19:58

At his second DEKA Strong event yesterday we were going for sub 19 which I knew chall had in him.

Not only did he go sub 19 he blew that away with a huge PB of 17:16.

Making him 3rd overall on the day and 1st in his AG.

To say I’m proud is an understatement.

This isn’t just a client win this feels like a shared win.

He’s not just a client he’s someone I’d consider a friend so to share in his wins and success along the journey is an unreal feeling as a coach.

Couple of weeks then we’ll be starting a new training blocks post holiday.

We’re just getting started, we’ll be chasing that sub 17 time and whatever else I can rope him into now 😂