Duncan Brown - Personal Training

If you’re not doing anything to get you closer to where you want to be, you forgo the right to complain about where you are.

Most of the people I see struggle don’t actually have any solid routines in place.

Everything is done based off how they feel In moment.

Your feelings aren’t great decision makers.

Routines will keep the ship afloat even when it feels like you’re sinking.

I kid you not.

It’s always 1tbsp.

Sandwich. Spud. Salad.

Always 1 singular tbsp.

Most suspicious…

Tracking works best when you’re as accurate as possible.

Guessing your measurements is where a lot of people find themselves out of a deficit without even realising it.

Travel and work disrupted routines.

His schedule was frequently dictated by circumstances.

Training consistency suffered when work/location changed.

He had rigid ideas about what training “should” look like.

Food was heavily centred around hitting calories/protein.

There wasn’t necessarily a reliable process for recovering when routines broke.

These were the things holding Matthew back.

He knew what needed to change, but something wasn’t quite sticking.

We needed something that was more flexible and allowed space to bend with a busy and changing schedule.

Focusing on systems had allowed us to simply get more of the things we want, and less of the stuff we don’t.

Now he has experienced genuinely good sleep and knows how to recreate it (this is a game changer in itself)

He’s happy with how he looks and feels.

He’s successfully eating more to support his next physique goal.

He’s identifying his own behavioural roadblocks.

He’s looking for systems rather than relying on motivation.

He’s planning around his work rather than expecting every week to look identical.

He’s recognising arbitrary rules that are holding his training back.

And perhaps most importantly:

when something knocks him off course, he’s increasingly learning how to get himself back on it.

This isn’t even really about his physique.

It’s about control.

The biggest change isn’t that everything goes perfectly now. It’s that Matthew knows what to do when it doesn’t.

Something is better than nothing.

Perfect isn’t the enemy of the good.

Actually give a s**t about the results you’re trying to get.

Complacency kills progress.

Balance isn’t eating salad for a couple days and then pizza for a couple days.

Balance doesn’t mean 50/50.

Eat nutrient dense food most of the time so when you do actually treat yourself it doesn’t make a dent.

If you continually half arse your diet weekly and still write off the weekend, then you’re being a bit silly.

I fu***ng love going out for dinner.

But if I ate every sweet thing every time the thought crossed my mind I’d look like a bin bag full of yogurt.

Treats aren’t and shouldn’t be an all the time thing 🤷‍♂️

How good is the new Spider-Man movie?

Genuinely might be one of my favourites.

Absolutely next level dinner at Lennox

Buffalo squid was 10/10 🤌