GymHippie, Reading (2025)

13/09/2025

Imagine us sat in a cosy Reading coffee shop ☕ You’ve just told me:

“I’ve tried everything… gyms, diets, random challenges. Nothing sticks. What’s the secret?”

And I lean in and say:

“The day you stop treating fitness like a 12-week fling… and start treating it like a way of life… is the day everything gets easier.”

Because when you’re not stressing about “quick results” or the latest fad, something magical happens:

✨ You start enjoying the journey

✨ Workouts feel less like a chore and more like you-time

✨ Progress stacks up without you obsessing over every blip

No more “all or nothing.” Just small changes, small wins stacked consistently

That’s where the magic happens 👊

-

Live in Reading and considering hiring a personal trainer?

Sign up to my email series!

30 days of straight-talking fat-loss wisdom from me, Luke 😁👋 No fads, no fluff – just what works

Link in bio ☝️

26/08/2025

Ever feel like you just can’t make the “right” food choices in the moment?

Chances are, it’s not about discipline or willpower — it’s about your personality type 🧠✨

Let’s break it down 👇

🔵 J (Judging) types love structure and planning.
✅ They’ve usually got meals prepped
✅ Healthy food in the fridge
✅ A game plan in place

So they rarely have to rely on willpower — because they’ve already made the decisions in advance 💡

🔴 P (Perceiving) types, on the other hand, tend to be more spontaneous.
They’re more likely to make food choices in the moment — and that means being vulnerable to:

😩 Emotions
😋 Hunger
👥 Social pressure
🍔 Takeaway temptation
🛒 Supermarket junk
📉 Decision fatigue

And guess what? Relying on willpower 24/7 is exhausting — and totally unsustainable 😮‍💨

👉 Being a J type doesn’t mean you’re more disciplined — it means you’re more prepared.

📌 So if you’re a P, don’t try to “win” in the moment. Instead, focus on building systems:

🛍️ Do the weekly food shop
📋 Plan meals in advance
🍱 Prep food for busy days
🚫 Limit exposure to tempting environments

It’s not about trying harder. It’s about planning smarter.
You don’t need more willpower — you need a better setup 🔧📦

-

Live in Reading and considering hiring a personal trainer?

Sign up to my email series!

30 days of straight-talking fat-loss wisdom from me, Luke 😁👋 No fads, no fluff – just what works

Link in bio ☝️

04/08/2025

Does the Gym Make You Anxious as Sh*t? 😰💪

Ever felt nervous just thinking about going to the gym? 😅

Same. And I work in one! 🏋🏻‍♂️

Truth is, gym anxiety is super common – you’re not alone! 💯

Let’s be real – the gym can feel like a minefield:

🚨 Worried you’ll mess up
🚨 Feel like people are staring 👀
🚨 Claustrophobic vibes 😵‍💫
🚨 Intimidated by the “super fit” crowd 😳
🚨 Feeling like you don’t belong
🚨 Anxiety about sweating 😓
🚨 Germs, noises, grunts, tank tops 😬
🚨 Or just… all of it!?

If any of this hits home – welcome to the club 🙋🏻‍♂️🙋🏼‍♀️

Here’s the good news: it gets easier. Promise. 💛

In the meantime, a few anxiety-soothers:

➡️ Most people are too caught up in their own stuff to notice you. Seriously.
➡️ Try quieter times – mid-mornings or weekends are usually chill 😌
➡️ Have a plan. Headphones in. Focus. In, out. Done ✅

And if the gym still feels like Mars 🪐 – I got you.

I’ve got a few coaching spots open this month, and I’ll make sure you feel safe, seen, and supported while you build that gym confidence 👊🔥

DM me if you’re ready 💥

Live in Reading and want to burn fat & get strong?

Sign up to my email series!

30 days of straight-talking fat-loss wisdom from me, Luke 😁👋 No fads, no fluff – just what works

Link in bio ☝️

31/07/2025

Motivation Gets You Started… Habits Keep You Going 💥

🏝️ Let’s say you’ve got a holiday in a month and decide you want to drop 5kg

You’re super motivated 💪 because, hello - holiday photos! 📸👙

So you start working out 6x a week, eating 1200 calories 🍽️, skipping dessert 🍰, and boom - you lose the weight.

Of course you do

Amazing, right? 👏

Well... kinda 🤔

Because if you come back from vacation and slip right back into your old habits- and the weight creeps back on - it means one thing:

👉 You were only interested in losing weight while you were motivated to do so

And motivation? It’s flaky. It comes and goes like your Wi-Fi on a plane ✈️📵

The real flex isn’t just losing the weight

It’s keeping it off 🧠

That takes more than short bursts of motivation

It takes habits

Simple, sustainable, sometimes boring AF habits.

Things like:

🥦 Making healthier food choices—most of the time
🏃‍♀️ Moving your body regularly—even when you don’t feel like it
🛌 Getting enough sleep
🚫 Not letting one “off day” turn into a lost week

You don’t need to overhaul your whole life overnight.

Start small. Stick with it. And over time, you won’t need motivation.

You’ll just be that person who lives healthy without making it a big deal.

On autopilot, because that’s just who you are

So yeah, motivation is cool. But habits?

They’re the secret sauce to lasting success 🔥

-

Live in Reading and thinking of starting YOUR fat-loss journey?

Sign up to my email series!

30 days of straight-talking fat-loss wisdom from me, Luke 😁👋 No fads, no fluff – just what works

Link in bio ☝️

26/07/2025

The Fat-Loss Bike: Stabilisers or Self Mastery 🚴‍♂️

Quick fixes in fat loss are like stabilisers on a bike.

Yeah, you’re moving — but you’re not really learning how to ride.

You’re depending on something outside yourself:

➡️ Weight-loss jabs
➡️ Slimming shakes
➡️ Strict meal plans

The moment those stabilisers are gone, what then?

If you’re like most people, you’ll wobble and fall.

If you want real, lasting results, you need to learn HOW to ride without stabilisers.

Slower. Messier. But real.

You build skill.
You build balance.
You build confidence.

And once you’ve got it — you never forget.

It becomes second nature. 🙌

It’s like riding a bike 😉

-

Live in Reading and not sure where to start?

Sign up to my email series!

30 days of straight-talking fat-loss wisdom from me, Luke 😁👋 No fads, no fluff – just what works

Link in bio

18/06/2024

Looking to shed some pounds and *keep them off?* 🌟

Here are some tips to help you on your journey! 🌈

Weave these behaviours into your life, and you will 100% be on the trajectory to success! 🚀

That calorie deficit will be a shoo-in!

All without…

🚨 Tracking calories
🚨 Cutting carbs
🚨 Miserable diets
🚨 Endless cardio

No rocket science here and nothing extreme! 🌟

The more complicated & extreme your plan, the less likely it’ll be sustainable. 👎🏼

You don’t need to implement everything all at once. Adding even a few of these to your lifestyle will make a big difference over time. 🌟

I know these look simple, but sticking to them consistently can be a challenge. Don’t aim for perfection – just try to be a little bit better each week. The results will motivate you to keep going! 💪

Please, please, PLEASE stop looking for shortcuts. I know you want fast results, but shortcuts only make the process longer… 😅

Burning fat requires effort, consistency, and patience. Trust the process and enjoy the journey! 😊

You’ve got this! 💚

——

Tired of yo-yo dieting and want to lose the weight once and for all? 🤔

I have the perfect solution! 🎉

I’ve written 30 emails of essential fat loss tips for beginners. 🔥

Sign up by clicking the link in my bio! ✉️📲

Luke

11/06/2024

Get Lean with Routine! 💥

Apologies for the pun 😆 I’m a sucker for rhyme 💁🏻‍♂️

But, seriously …

Never underestimate the power of structure & routine when it comes to fat-loss success! 💪✨

If you can weave key fat-loss behaviours into your weekly rhythm (and do so on repeat!) then you’re onto a winner

I’m talking about implementing systems such as:

✅ A weekly food-shopping routine
What day? What shop? What time? Shopping list?

✅ Daily meal structure
What time will you eat breakfast, lunch, dinner & snacks?

✅ Weekly training & cardio plan
When will you train this week?

✅ Weekly meal-prep plan
Will you prep any meals in advance? If so, when? And make sure you add it to your shopping list

When it comes to fat loss, failing to plan is truly planning to fail

Planning = consistency, and consistency is KING 👑

“Winging it” day-to-day? That’s a one-way ticket to chaos-town!

Take control, and watch those results roll in. 🚀

04/06/2024

Set Consistency Goals, NOT Weight Goals 🔥

I’m not saying it’s bad to have weight loss goals.

For some people (myself included) they work really well. 💪

What I am saying, though, is that if you do choose to have a weight loss goal, it’s not a good idea to attach it to a deadline. ⏰

And definitely not a recurring deadline month after month. 📅

There are many reasons for this. 🤔

One major reason is that you can’t control your weight. ⚖️

Even if you’re losing fat, your weight will fluctuate unpredictably—it might go up, down, left, right, or in any other direction. 🔄

Most people start by making a monthly weight loss goal to stay motivated. 👍

Which is great, except that your motivation then depends on something you can’t control. 😕

And when you don’t hit your monthly weight loss goal, will you say “forget it” and quit? ❌

If yes, then don’t make a monthly weight loss goal. ❗

Instead, make a monthly consistency goal. ✅

Because you can control your consistency. 🎯

It’s objective. 📊

You either hit your calorie targets 80% of the time, or you didn’t. 🍽️

You either hit your protein goals 80% of the time, or you didn’t. 🍗

You either reached your fiber intake 80% of the time, or you didn’t. 🥦

You either completed your workouts 80% of the time, or you didn’t. 🏋️

There’s no room for fudging numbers or deceiving yourself. 🚫

Anyway.

Enough rambling. 🗣️

You’ve got this! 💚

New to fat loss & not sure where to start? 🤔

I have the perfect solution! 🎉

I’ve written 30 emails of essential fat loss tips for beginners. 🔥

Sign up by clicking the link in my bio! ✉️📲

Luke

26/05/2024

Why Some People Struggle to Lose Weight 🤔

It ISN’T because they’re doing the wrong things. ❌

It’s because they’re impatient!

They don’t stick it out for long enough ⏳.

Sure, some methods will be more sustainable than others 🔄.

And if you’re on laxative teas and detox waters … well, fair enough 😆🍵

But, generally, whatever your strategy, if you don’t give it time to work, you’ll never see the progess you want 🤷‍♂️

Altering course every few weeks is a sure-fire way to get you nowhere 🛑.

Some people lose quickly at first and then it slows down 🐢.

Some people work hard for a month with no changes and then it drops in the 2nd month 📉.

So don’t compare your progress with anyone else’s 🚫👫.

As long as you’re in a calorie deficit, you will lose weight ⚖️.

My strategy for success?

✅ Strength training 1-3x a week 🏋️‍♂️
✅ 15-30% calorie deficit 🍽️
✅ High protein 🍗
✅ Plenty of steps 🏃‍♀️
✅ Lots of whole foods 🥦🍎

Keen to start a fat-loss journey but not sure where to start? I have the perfect solution! 🎉

I've written 30 emails of essential fat loss tips for beginners🔥.

Sign up by clicking the link in my bio! ✉️📲

You've got this! 💪🌟

Luke

19/05/2024

From Perfection to Progress: Finding Those Weekly Wins

Celebrate progress - not perfection! - in your journey. Even the tiny wins - like eating less pizza or taking the stairs - move you one step closer to the person you want to be. The challenge is being able to identify them 💪

28/04/2024

Every Workout Counts—Good or Bad! 🌟

You don’t need to hit a personal best every single workout. And, let's be frank, you won't!

Some days you'll feel like you're made of lead.

Other days, you'll be dragging your feet, wishing you were anywhere but the gym.

But guess what? Showing up on those tough days is where the battle is won

Everyone shows up on the good days!

What truly transforms you isn't those sporadic peak performances; it's the rhythm you build by showing up consistently, workout after workout.

Sure, rest is crucial—don't skip those recovery days. They're part of your plan for a reason.

But it's sticking to that plan, day in and day out, that carves out real change.

You’ve got this 💚

24/04/2024

5 Fat-Loss Nutrition Myths That Need to Die 🔥

1️⃣ Your metabolism doesn’t shut off at 19:00. As long as your total daily calories are in check, weight gain won't sneak up on you. However, consistent overeating, regardless of the hour, will lead to unwanted pounds.

2️⃣ Carbs make you fat - False. Carbs are essential for energy and powering through workouts. The real challenge? Their deliciousness can lead to overindulgence (hello, pasta!). But as long as you manage your overall calorie intake, carbs won't tip the scale.

3️⃣ Fruit makes you fat - Not quite. While fruit contains calories and sugar, it's mostly water, vitamins, minerals, and fibre. The fibre will ensure you feel full before the calories stack up. Juice fruit, on the other hand, will remove the fibre. My advice is to skip the juice; eat your fruit whole.

4️⃣ Sugar makes you fat - the only thing that makes you put on weight is a surplus of calories. Yes, sugar contains calories. Yes, it’s easy to over consume. Yes, it often exists more in junk food (with fewer health benefits). Yes, for those reasons, it’s worth moderating your sugar intake. But, no, it won’t make you fat in and of itself.

5️⃣ There are no foods that “burn fat” - sorry, but your cayenne pepper, apple cider vinegar celery smoothie isn’t doing anything for your waistline. It might have other benefits, but burning fat isn’t one of them.

I hope this clears things up! 💚

GymHippie

13/09/2025

26/08/2025

04/08/2025

31/07/2025

26/07/2025

18/06/2024

11/06/2024

04/06/2024

26/05/2024

19/05/2024

28/04/2024

24/04/2024

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