James Campion

Superhero’s are made in the gym HIT Personal Training

1. People over complicate nutrition - you can find a calorie calculator online, you have apps that set macros for you, you have chat gpt to make recipes for you, you have hundreds of food delivery services. You’re just not doing it…

2. Your program design is random - you don’t need to train everyday. 2-3x per week with basic exercises performed well will yield strength and muscle gains by leaps and bounds. You’re just not following one for more than a week…

3. You are not broken - you may have niggles, injuries or limitations. You may blame age or time restrictions and stress. There is always an alternative exercise, a better recovery road map, a pivot in the goal. You’re just sitting in your own depression not taking action.

4. You think high intensity circuit training is what gets you fitter - walking for extended periods of time, playing your favourite sport, taking 30 minutes on a stationary bike / elliptical / stair master will all make drastic improvements to your cardio, resting heart rate and VO2 score. You’re just not planning your time wisely.

People that make incredible results keep things simple. No flashy programs, no extreme diets, no overtraining themselves to breaking point. They plan, they execute and they get on with their day. You just need to keep things simple.

Friends and family

If you’re doing these things, then you’re going to see why you haven’t progressed in your performance or Physique:

1 - You don’t follow a program, you have nothing prepared based off your performance targets. You will work hard but not see adequate results

Answer - Create a program and stick to it. Use AI to help your create one. Hire a coach to keep you accountable.,

2 - You cannot stick to your meal plan - you need to remove temptation - get trigger foods and snacks out for the house.

Answer - Prepare healthy foods in advance or order health food in time for work. If you can’t find anything health, don’t eat anything…

3 - You major in the minors - you obsess about perfection, you obsess about the latest trends, you obsess what the internet says are important. There is no magical supplement or optimal workout routine…

Answer- back to previous points: hire a coach

4 - You have an excuse for everything - we have all sorts of issues to tackle, and things get obstructed. But you immediately let yourself off the hook.

Answer - Find an alternative to make sure you get it done: training session, steps, runs, planning food, or asking your coach “Hey coach, I messed up and didn’t complete my gym sessions this week, I was low on step count and I went over on the calories Friday and Saturday night.” Ask! “What should I do?”

If you want to see notable change it requires open communication and a thick skin. Telling you what you need to hear vs what you want to hear, but only after listening to you and getting the full truthful breakdown of where you need more help with.

Stop accepting what the previous version of you would say.

What got you every time is you had excuses.

You don’t need unrealistic goals or a crazy daily routine…

Program your training sessions, train 3x per week, walk 10,000 steps per day, prepare your food before the next day, track your performance in the gym.

You can have date night, flexible meals, ‘naughty foods’, but pretending you’re blind and not tracking ANYTHING is not a long term strategy for success. You can have a shorter weights / cardio sessions, it’s always better than nothing.

What can you immediately start doing that would make you better than yesterday?

Physique update:

Downsized a little bit, but enjoying the feeling of being lighter.

Every 6-12 months I like to do a mini cut to reset, remove any unnecessary body fat, and improve insulin sensitivity and gut health.

It also sets me up for a longer “bulking phase”. I say “bulking”, but that’s the bro term for “improvement phase”, aka I can push the calories up and focus on improving strength and recover from weights and cardio session when I push them hard. This is how you make improvements year on year.

Bulking doesn’t mean you need to get fat, it just means calories are slightly above maintenance and can be purely aimed to restore and recover.

Bulk responsibly and do your mini cuts.. Life is a permanent bulk, you need to manage your weight and not slowly gaining more and more body fat over the years.

The final time I get on stage as a bodybuilder?

This probably was… I love bodybuilding and will continue to do it forever, whether the stage is involved, who knows…

If you want to be on stage you have to give 100% to the sport to show your best, anything less and there’s really no point.

I’ve always got huge respect for my friends that compete, many cannot handle the preparation for being on stage, in true stage condition.

I’ve also learned huge lessons from competing in bodybuilding, things that I continue to implement for myself and clients.

Never say never, would happily go back on stage if the time is right 💪

A reminder to everyone going through a transformation of yourself: body, mind, career, personal life.

Remember the night is darkest just before the dawn, if you’re struggling, fatigued or second guessing yourself…carry on! This is where everyone falls off, and this is why you will succeed.

Whatever you’re dealing with, stay to course, remind yourself of the goal, embrace the suck / boredom, it will all be worth it!