https://ta1performancecoaching.co.uk/REBOOTJAN24

Ben Phillips at TA1 Performance Coaching, Taunton Vale Sports Club, Gipsy Lane, Staplegrove, Taunton (2025)

25/11/2025

It’s Ironic. The things that try to break us are the very things that make us stronger.

23/11/2025

A question I’m asked a lot is…

“How many times a week do I need to train to actually see results?” 🤔

The truth might surprise you: not as much as you think.

If you train 3 × 40 minute sessions per week, that’s just 2% of your total weekly time ⏱️.

Less than 2% of your week can make a huge difference in your health, strength, and energy levels 💪.

Yet, most people feel “too busy” to get started.

1️⃣ Small, consistent doses are powerful

✅ Strength & muscle: Beginners see measurable gains training just 2–3 times per week.

✅ Heart & metabolic health: 120 mins of moderate exercise per week improves cardiovascular health ❤️, insulin sensitivity, and weight management.

✅ Mental health: Reduces stress, anxiety, depression, and boosts mood, focus, and cognitive performance 🧠.

2️⃣ Quality beats quantity

It’s not about spending hours in the gym focus matters:

• Prioritise compound movements: squats, press-ups, rows, presses 🏋️‍♀️

• Apply progressive overload: gradually increase weight, reps, or intensity 📈

• Respect recovery: muscles grow while you rest, not while you train 😴

3️⃣ The rest of your week is yours

Even after 3 sessions, you still have 98% of your week free 🌟 for:

Sleep (7–9 hours/night) 🛌
Nutrition planning 🥗
Daily movement like walking or mobility 🚶‍♂️
Stress management & mindfulness 🧘‍♀️
Learning, hobbies, and time with loved ones ❤️

4️⃣ Consistency compounds

Three 40 minute sessions a week may not feel like much now, but over months and years, small, consistent efforts lead to huge results 📆✨.

Bottom line:

You don’t need to train every day or spend hours in the gym. 3 focused 40 minute sessions per week can:

💪 Strengthen your body
⚡ Boost your energy
❤️ Improve your health
🧠 Sharpen your mind

Next steps:

If you want support, guidance, and accountability, working with a coach like me makes it easier, faster, and more effective 👊.

And exciting news, I’ll be adding more classes in the new year, giving you even more ways to fit training into your schedule 🗓️💥.

So next time you think, “I don’t have time to train,” do the math. You do have the time and I can help you make it count 🤓💯

22/11/2025

huge shout out to Matt on his 30th birthday! 🎉

Not only are we celebrating him today, but I also want to recognise the incredible effort and growth I have seen across all my group programmes this year.

As many of you know, I am all about group dynamic and camaraderie or words to that effect. I do not work with anyone who is not a team player.

I am so proud of how far each of you has come not just in strength but in confidence, dedication and in supporting one another. Seeing members push themselves and lift each other up has been truly inspiring.

Here is to Matt, to all of you, and to continuing this journey together getting stronger every week! 💪

21/11/2025

Why We’re Pairing Reverse Hypers With Nordic Curls

To support both strength and aesthetic goals, I paired a couple of lesser known exercises in today’s session with my amazing client . She’s a brilliant practitioner in her field and I highly recommend her work.

The reverse hypers with Nordic curls two brilliant exercises for anyone to utilise and have a host of benefits.

These two exercises may look quite similar at first glance because they both train the back of the body, but they actually target different functions of the hamstrings and glutes and that’s why they’re so effective together.

✨Reverse Hypers: Building Glute Strength +
A Strong, Resilient Lower Back.

Reverse hypers load the glutes and upper hamstrings through controlled hip extension while simultaneously creating posterior pelvic motion that reduces lumbar shear stress.

The pendulum driven movement produces a mild traction effect on the lumbar vertebrae, which helps decompress the spine and can support tissue recovery after axial loading.

✨Nordic Curls: Elite Hamstring Development for Shape and Strength

Nordic curls train the hamstrings in their other major role: knee flexion. They’re one of the most effective exercises for building the long, lean muscle on the back of the thighs and dramatically improving hamstring strength.

Stronger hamstrings support heavier squats and deadlifts and help create a well defined lower body.

Why They’re the Perfect Pair for You

By combining reverse hypers and Nordic curls, you’re training the full function of the posterior chain:

Hip extension + knee flexion for complete hamstring development.

🏆Glute emphasis for strength and shape.

🏆Spinal friendly training that supports long term progress.

🏆High strength stimulus without excessive fatigue or overlap

This pairing gives you the aesthetic benefits you want, rounder glutes, defined hamstrings, while also building the strength foundation needed for heavier lifting.

It’s a smart, balanced approach that keeps you progressing safely and efficiently.

16/11/2025

Every year it’s the same story…

March and April hit and my inbox lights up brighter than a Christmas tree 🎄.

Cricketers suddenly emerge from the shadows asking for coaching a week before county trials or their first match of the season.

And every single year I find myself thinking:

Do people genuinely believe I’m a magician?

Because no matter how good a coach I am, one session isn’t enough to build strength, power, mobility or resilience, or make any meaningful change.

The real issue?

Amateur cricketers are consistently underprepared.

During my 20 year professional career, I had access to elite S&C coaches, medical support, and most importantly, time.

⏰ Time to prepare properly.
⏰ Time to build robustness.
⏰ Time to get physically ready for the demands of cricket.

I know amateurs don’t have that luxury.

But if you can’t dedicate 1–2 hours per week in the off-season to get stronger, fitter, more resilient and more powerful, then what’s the point?

And the classic excuse?

“It’s too expensive, Ben.”

Usually said by the same guy about to spend £500 on a new bat he won’t middle, £150 on bowling boots he won’t wear, and then rack up hundreds more on multiple trips to the physio, chiropractor, or massage therapist over the summer just to patch himself up because his body isn’t prepared.

Cricket performance isn’t luck.🍀

It’s not fancy equipment.

And it’s definitely not a last minute April panic session.

It’s about preparing in winter so you can dominate in summer. 🔑

That’s why I’m running Winter Strength & Conditioning for Cricketers:

📅 Thursdays
⏰ 6:30–7:15 PM

A structured, progressive programme designed to make you:

✅ Stronger
✅ More powerful
✅ More resilient
✅ Ready to perform all season

If you want to actually be prepared, not scramble in April, this is where you start.

💬 DM “READY” to secure your spot.

Limited spaces available.

15/11/2025

Feedback that Fuels

It’s one thing to have a gym membership
It’s quite another to have support that keeps you accountable, pushes your limits, and guides you toward real, measurable change.

Always humbled by feedback like this, and truly grateful to have such incredible members in my world.

Thank you 🙏🏼

15/11/2025

You Don’t Need Motivation, You Need a Plan!

I haven’t missed a single planned workout in 2025! Maybe, it says something about my overall health, resilience and focus… but mostly it proves that even on chest day, my hamstrings still insist on showing up. 🤣🙌🏼

Jokes aside, are you someone who struggles with motivation? Or maybe you’ve got the gym membership but not the slightest clue what to do once you actually get there?

That’s where I come in. 👋🏼

I can build you a clear, personalised plan, help you stay consistent, and make your training feel simple and achievable. not overwhelming.

If you’re ready to finally feel confident in the gym and see real progress, send me a message and let’s get started.

My Hybrid Online Training Programme is not only affordable but highly effective at helping you stay consistent, train smarter, and finally get the results you’ve been chasing.

13/11/2025

From Intentions to Action: The Power of Showing Up

At the start of every year, I see it, people full of good intentions, setting big goals, making promises that this will finally be their year.

The energy is high, the motivation is fresh, and the words sound good.

But somewhere along the way, life gets busy. The excitement fades. The old habits creep back in.

Then there are the few who decide that this time will be different, not because they say it, but because they do it.

They show up when it’s hard. They push through the days they don’t feel like it. They learn, they grow, and they keep going.

This lady is one of those people.

She didn’t just talk about change, she lived it.
She showed up for herself, day after day, even when no one else could see the effort behind the scenes.

And the result?

A year later, she’s standing in a pair of jeans that are almost twice her current size.

The same jeans that once fit perfectly are now a symbol of just how far she’s come, not just in body, but in strength, discipline, and self belief.

This transformation isn’t about a number on the scale or a clothing size, it’s about the mindset, the consistency, and the courage to keep going when it would’ve been easier to quit.

So if you started the year full of good intentions and lost your way, remember, it’s never too late to start doing instead of just dreaming.

Because the results don’t come from talking about it. They come from taking action, one choice, one workout, one day at a time.

I’ve had the privilege of coaching countless clients like this lady, people who decided to stop waiting for the “perfect moment” and start taking action instead.

If you’re ready to make your change, not just talk about it, I’d love to guide you through that process.

Let’s build the consistency, confidence, and mindset that lasts.

👉 Apply for coaching today and take the first step toward your own transformation.

12/11/2025

Is Fasting Actually Good for You?

Here’s my Honest Answer.

Fasting has become one of the most talked about health trends (again 🤪), especially for women in midlife and menopause. Some people swear by it… others say it’s pointless.

So what’s the truth? 🤔

Here’s the simple, realistic answer to a question I was asked.

✅ Fasting isn’t magic, it mainly works because it reduces calories.

Most of the benefits people see from fasting come from one thing: eating in a shorter window usually means eating a bit less overall.

That’s it. No secret fat burning hack.

Just a structured way to avoid constant grazing and late night snacking.

✅ So why do some women feel better on it?

Even though it isn’t a miracle cure, fasting can help some women, especially during perimenopause and menopause. Many report:

• more stable energy
• less bloating
• fewer cravings
• better awareness of true hunger
• improved digestion
• easier weight management

These benefits aren’t because of “starvation mode” or fancy hormones, they’re simply the result of eating more intentionally.

✅ But fasting doesn’t suit everyone

Some people feel great fasting until late morning. Others feel foggy, irritable, or overly hungry.

It may not be a good fit if you:

• feel shaky or dizzy without food
• wake up starving
• have a history of disordered eating
• do intense morning workouts
• notice increased stress or anxiety

Your body’s response matters more than any trend.

✅ The best approach? Choose what fits your life

If skipping breakfast feels easy, fasting can be a simple tool.

If it feels forced or makes you miserable, it’s not worth it.

There’s no one “right” way, just the way that helps you feel your best.

✅ Bottom line

Fasting IS NOT a magic formula.❌

It’s just one possible structure that helps some people eat more mindfully.

If it supports your energy, mood and routine, great.If not, you’re not missing out, you can be perfectly healthy without it.✌🏼

09/11/2025

Unlock Your Potential at TA1 Performance Coaching.

Taunton’s Best Equipped Private Training Studio is right on your doorstep.

Train in a safe, exclusive environment with elite coaching, world class equipment, and a training experience shaped entirely around you.

Whether you’re committing to a body transformation, improving strength, rebuilding confidence and movement with rehabilitation, or striving for sports performance, TA1 provides the expertise and the environment to make it happen.

If you’re ready for real results 🏆

TA1 Performance Coaching is waiting.

Ben Phillips at TA1 Performance Coaching

25/11/2025

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22/11/2025

21/11/2025

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