Bobbie Lockwood coaching

A big misconception I hear as a coach
“I just want to loose x amount of weight first then start building muscle once I hit my target weight”

Sounds great on paper but most likely the target weight your chasing won’t be the physique your chasing.

The scales give you a number to chase, so it feels logical that the lower the number, the better you’ll look. But in reality the goal isn’t a number it’s a physique.

It comes from having enough muscle underneath the body fat. This is why two people can weigh exactly the same but look completely different. As a coach, my job isn’t just to help you lose weight.

It’s to help you lose body fat while preserving (and where possible, building) muscle, so when the body fat comes off, you’ve actually got shape underneath.

Because if we only chase the scales, we might reach your “goal weight” and still not achieve the physique you had in mind.

Chase the outcome, not the number.

The “toned” look most women are chasing isn’t built through endless cardio and going to bed hungry. It’s built through consistent, intentional training, progressive overload and nutrition that supports your goals.

Every time someone enquires about coaching, I ask them one question:

“What’s your biggest struggle when it comes to committing to changing your lifestyle?”

The answer is almost always the same…
“I don’t see results quick enough, so I give up.”
And that usually is the hardest part.

We’re surrounded by 6-week transformations, unsustainable diets, and unrealistic expectations, so when the scales don’t move after a week or two, it’s easy to think, “This isn’t working.”

But real, lasting change doesn’t happen overnight.

This photo is 2 years apart. Not 8 weeks. No quick fix or a magic pill

The biggest shift isn’t just physical it’s changing your mindset from chasing fast results to building habits you can actually stick to for life.

That’s exactly why coaching includes weekly check-ins and regular feedback. A coach will always have the eye to see what you may not see.

Those check-ins aren’t just about your weight. They’re about celebrating the wins you might not even notice yourself, working through the tough weeks, making adjustments when needed, and keeping you focused on the bigger picture instead of one number on the scales. A noticing the small changes rather than unrealistic ones for that time frame.

Some weeks you’ll lose weight. Some weeks you won’t. But that doesn’t mean you’re failing.

Consistency will always beat perfection.

If you have someone in your corner who keeps you accountable, supports you, and reminds you why you started when your motivation dips, you’re far more likely to keep going and that’s where the real transformation happens.

If you’ve been telling yourself, “I’d love to do this, but I can’t,” maybe what you actually need isn’t more willpower…

Maybe you just need the right support and guidance🤍

A topic I get asked about quite a lot lately is weight loss injections and GLP-1 medications.

Firstly, whilst I have a Level 4 qualification and have studied these medications in more depth, I am not a medical professional and always advise speaking with your doctor or healthcare provider before considering them.

I am not against weight loss injections by any means. They can be incredibly beneficial for people who are severely overweight, at risk of obesity-related health conditions, or who have struggled with weight management for a long time.

However, if a client comes to me whilst using them, my advice is always the same:

Work with the medication, don’t rely on it.

If your goal is not only to lose weight but also to improve your body composition which overall will give you that better look, build confidence and achieve a stronger, more toned physique, weight training should be part of the process.

The injections may help reduce appetite and support fat loss, but they won’t build muscle for you. Muscle is important not only for shape and strength but also for maintaining a healthy metabolism during a dieting phase.

One of the biggest mistakes I see is people using these medications to suppress their appetite so much that they stop eating enough protein or begin skipping meals altogether. The goal should be to lose body fat, not valuable muscle tissue.

I also encourage clients not to become obsessed with the number on the scales. Progress photos, measurements, strength in the gym and how your clothes fit often tell a much more complete story than body weight alone.

Most importantly, use the medication as an assistant, not the leader of your journey.

The habits you build whilst losing weight are just as important as the weight you lose. If no sustainable lifestyle changes are made, many people struggle when they eventually stop taking the medication.

Unfortunately, there is no magic injection, supplement or drug that creates the physique most people are chasing. Whether it’s fat loss, muscle building or long-term health, discipline, consistency and good habits will always be the foundation.

For many people, a properly structured calorie deficit combined with better nutrition, regular exercise and lifestyle changes is still the most highly effective and sustainable approach. Weight loss injections can be a useful tool for the right person, but they work best when combined with healthy habits rather than replacing them.

Ultimately, a great physique is one of the few things money can’t buy. It has to be earned through consistency, discipline, patience and hard work.

Something I often remind my clients is that whilst preparing physically for a fitness journey is important, preparing mentally is just as important. One thing I’ve learnt over the years is that progress becomes much harder when you’re constantly holding onto things that are outside of your control. The scale fluctuating. Comparing yourself to others. Worrying about how quickly someone else is progressing. Obsessing over the area that hasn’t changed yet. I’ve been guilty of all of them myself.

A few months ago, I came across a chapter in a book that talked about not measuring yourself against the average or against other people. Instead, measuring yourself against who you were yesterday. That really resonated with me because there will always be someone leaner, stronger, further ahead, or more experienced. But constantly comparing yourself to others rarely leaves you feeling fulfilled. And ultimately comparison is the thief of joy.

The question that matters most is: Are you moving forward from where you started?

Fitness teaches patience. It teaches discipline. But perhaps one of the most valuable lessons it teaches is learning to let go of what you can’t control and focusing your energy on what you can. Your effort. Your habits. Your consistency. Your attitude. The rest tends to take care of itself.

And if I’m being completely honest, this is something I’m still learning myself. Even as a coach, there are days where I overanalyse a photo, focus on an area that hasn’t changed as quickly as I’d like, or become frustrated when progress doesn’t happen on my timeline. But every time, the answer is usually the same: trust the process, control what you can control, and let go of what you can’t.

This book has actually been a huge help with that. Each chapter contains a teaching followed by an explanation. What I’ve been doing is reading one chapter each day and taking the time to let it sink in rather than rushing through it. It’s amazing how often the lesson on the page applies to something you’re currently going through.

Because growth isn’t just physical. Sometimes the biggest transformation happens in the way you think🤍

To celebrate my new beginning as a coach at the amazing new Pump Asylum, I’m opening a small number of spaces for summer transformation coaching ☀️

Summer’s approaching fast, and I’m looking for a few committed individuals ready to properly get in shape before the holidays.

If you want:

* structure
* accountability
* fat loss
* confidence
* and a plan that actually works around your lifestyle

I’ll be offering:

* Online Coaching
* 1 PT Session Per Week
* 2 PT Sessions Per Week

Limited spaces available.

If this is something you are interested in drop me the message “SUMMER” and I’ll send you the details💪🏼

“Just because you’re dieting doesn’t mean your children have to.”
I hear this all the time and it’s my most hated phrase in the industry.

Because of my extreme goals my diet is structured, intentional, and specific to my goals. But my children? They’re not “on a diet” but they’re learning a healthy lifestyle.
My kids enjoy eating well. They see me fueling my body, getting strong, and taking care of my health and they want to do the same. That’s not restriction, that’s positive influence.
Whole, nutritious foods are not harmful they’re essential. Balanced meals with protein, carbs, and healthy fats support growth, development, and energy. That’s not “dieting,” that’s parenting.
They still have treats. Crisps, chocolate, fun foods all included. But in moderation. Because balance is something they should learn early, not later.
Excess sugar and ultra-processed foods don’t benefit children any more than they benefit adults. From energy crashes to dental health and long-term weight management and it matters.
Kids model what they see. If they grow up around balanced meals, movement, and a healthy relationship with food, that becomes their normal.
And yes — their mood, focus, and digestion can improve when they’re not overloaded with highly processed foods. That’s not extreme, that’s observable.
One thing I think people really misunderstand…
I weigh my food right now.
That’s part of competing and having a very specific goal.
But my children…Absolutely not.
They are never restricted to numbers, portions on a scale, or “you’ve had enough” if they’re still hungry. If they want more rice, more fish, more of their meal they can have it.
Because they’re growing. Their needs are different. And their relationship with food matters more than anything.
The only thing I’m mindful of isn’t calories it’s things like excessive sugar in sauces and processed foods, simply because it can affect their energy, mood, and overall health.
That’s the difference:
I diet with structure and precision. They eat with balance, variety, and freedom
Same foods, completely different approach.
This isn’t about forcing strict routines onto children.
It’s about creating an environment where healthy choices are normal, not punishment.
There’s a big difference between:
Restriction and education, balance, and lifestyle
I’m not raising competitors but I am raising healthy humans.
And no, having nutritious food in the house isn’t “unfair” to them…
If anything, it’s one of the best things I can give them. Let’s shift the conversation from “dieting kids” to “teaching healthy habits.

Top Tips for a Successful Diet 👇

• Meal prep
Planning your meals ahead of time removes guesswork and helps you stay consistent, especially when life gets busy. If it’s already prepared, you’re far less likely to go off track.

• Allow yourself one off-plan meal a week
Total restriction often backfires. Giving yourself one meal to enjoy foods you love can help you stay consistent long term without feeling deprived.

• Be prepared for outings
Look ahead at menus, bring snacks, or plan what you’ll eat. A little preparation goes a long way in helping you stay aligned with your goals.

• Communicate your goals
Let people know what you’re working towards. Being clear about your intentions can reduce pressure and make social situations much easier to navigate.

• Don’t turn up hungry
If you arrive starving, you’re more likely to overeat or make impulsive choices. Eat beforehand or bring something with you if it’s a long day out.

• It doesn’t have to be perfect — but it does require effort
Unless you’re dieting for a sport that demands extreme precision, your diet doesn’t need to be perfect. What matters is consistency over time. That said, consistency still requires intention and effort if you want to see real progress.

• Build discipline, not just short-term results
Quick fixes don’t teach you how to sustain progress. Building discipline through your habits is what allows you to maintain results long-term. This is why many people struggle when they come off weight loss methods without having built those foundations.

• Not everyone will understand your journey and that’s okay
People who aren’t on the same path may not fully get your choices or see the point, and that’s fine. This journey is about you and your goals. Stay committed to yourself, not other people’s expectations.

Consistency beats perfection every time. Focus on habits you can actually stick to 💪

There is a lot of misconception surrounding carbs and weight loss.

Cutting carbs doesn’t magically burn fat a calorie deficit does. In fact carbs can be vital for effective fat loss.

This is where so many people go wrong.

Carbohydrates are your body’s primary energy source. They fuel your training, support recovery, and allow you to actually perform at a level that drives results.

When you slash carbs, the scale might drop quickly.
But that’s largely water and glycogen depletion, not meaningful fat loss.

And here’s the part most people do not understand:

Low carbs = low energy -poorer training performance -less muscle stimulus -compromised results.

It’s not a fat loss hack it’s actually making it more difficult.

From a physiological standpoint, there is nothing inherently fattening about carbohydrates. Fat gain comes from consistently consuming more energy than you expend…regardless of the macro source.

The goal shouldn’t be restriction. It should be control.

✔️ Manage your calorie intake
✔️ Prioritise protein
✔️ Use carbs strategically to fuel performance
✔️ Build something sustainable

The best diet for fat loss isn’t the most restrictive and immediately eliminating carbohydrates either.. it’s the one you can actually stick to while performing well.

Carbs aren’t the problem. Misunderstanding them is.

The right time will always be now. Don’t let your potential waste away💪🏼