THE BALANCE – Trying to get results in the Gym whilst still being able to enjoy Life!

This in my opinion is what everyone involved in health & fitness is trying to achieve, whether its Personal Trainers like myself or someone just trying to lose a bit of weight for his or her summer holiday. Everybody’s balance is different depending on what your goal is, if you’re trying to prepare for a bodybuilding show like me, unfortunately my ‘balance’ has to be a little more extreme than somebody wanting to look nice for a holiday. But this shouldn’t take anything away from that sort of goal; I’m merely suggesting that you can get away with doing a few more social things e.g.-(nights out, nice meals, missing the odd training session or even just generally having a bad week!)

I’m man enough to admit I’m still working on getting this balance right and I personally think nobody gets it right the first time. For example last year I entered my first BB competition and felt that I went too extreme with diet, training and generally not allowing myself to enjoy life enough for 5 months. I’m very much a family man and felt like I let mine down last year. This year I will change this, I’m doing another competition but I will make sure my fiancée and daughter don’t suffer.

I see people getting this balance wrong in 2 main ways.


The first type of person I see the most is people coming into a consultation showing you a picture of the airbrushed celebrity that they want to look like in 6 weeks but not doing nearly enough to achieve this. I always say to my clients “your effort has to match your goal!”- If you want those abs or lean legs you might have to train more than 3 times a week, you might have to skip a few nights out, god forbid you might have to exercise at the weekend.

Family photo
Family time!

Unfortunately this type of person isn’t willing to sacrifice all these nice things for the dream body, you will often hear things like ‘I just didn’t have time’, ‘but it was my mates birthday’ or ‘I was too tired!’

My personal opinion is to suck it up and get the job done but not everyone gets my harsh attitude. Start planning everything out as much as you can e.g….

  1. Look at your social occasions if you have 2 major nights out in a month make sure you stay in and eat well 3 weeks before that so that not only are you earning the night out, you will also be looking better for it.
  2. Look at your work week, when can you get your training sessions in, don’t say you cant because that’s bullshit, everybody has half an hour (100 press-ups, 100 lunges, 100 squats, I wont charge you for this programme! HA HA.) If you work late get up an hour early, black coffee, handful of nuts and get shit done, no excuses!
  3. Know what you’re eating the day before! If you’re what I call a freestyler- (picking up food whenever you can!) You’re destined to fail because they will always be a time when you are too busy to do this. You don’t have to plan every meal but at least have eggs and nuts ready for breakfast, take a tuna salad in for lunch & have some meat & veggies ready to throw in the oven in the evening. Again I wont charge you for this food plan!


The second type of person is the exact opposite, I often encounter this in younger clients 18-30, these guys and girls will put massive amounts of effort into changing their body as quickly as possible- training 8 times a week, avoiding tomatoes due to carb content and hide in their room at the weekend. (I only know this because I’ve done it!)

These lot often get fantastic results in the first 4-6 weeks but often forget about the “tortoise & the hare story”, they make far too many changes to their life and training so quickly that the results they get aren’t sustainable. I find if you go extreme with training, nutrition and lifestyle too quickly you will burn out and find that you no longer enjoy your training, which hopefully is the main reason you got into it in the first place!!!

Cheat day image
Cheat day!

In this situation I like to explain to people that small consistent changes are likely to bring about long-term change that is likely to stick, so they can stay in great shape even if they go on holiday or have a lot of social occasions. What these people need to remember is that the best way to look at Fat Loss is in the eyes of a Magician and their Tricks! You wouldn’t display your best trick at the start; you would gradually build it up for a big finish! For example:

  1. I would start by cleaning all crap out of the diet, drink 2 liters of water a day and add weight training 3 times a week! This should bring about some good little changes in the mirror after 2-3 weeks.
  2. When this plateaus and you stop seeing changes, try giving yourself a protein goal per day, approximately 2-2.5 times bodyweight in kgs= grams of protein you should eat! E.g.- 70kg person would eat 140-175 grams per day. Training wise I would up training to 4 times per week with 2 brisk walks, bike ride, swim etc…
  3. When this plateaus, I would start tracking all your macros (protein, carbs, fats) on myfitnesspal. This should give you overall calories your eating per day and where they’re coming from. Its very dependent on body type but the majority of my clients and myself do well on a high protein, high fat, low carb diet (40%40%20%), warning: this might not work for you!!! Training wise I would add to Interval/ conditioning sessions to your weights workouts, this is where you would sweat your ass off on a bike, run prowlers, pull sleds, hill sprints etc….
  4. Finally when you have nailed all this you may have to drop your calories to force your body into a deficit, only do this gradually 200-300 calories a week, this wont work if you haven’t built your calories up to a decent amount in the first place. Training wise I would try and train twice a day 3-4 times per week still having 3 rest days. You could look to add in some fasted cardio in the morning, I would have a black coffee first thing then do 20 mins steady paced on the bike to cause a sweat. Then I would weight train in the afternoon/evening for 40 mins max.  I wouldn’t suggest this for long as it isn’t sustainable and will make you very grumpy. Good to try before a holiday or wedding!!!



This quote is perfect, I have tried many times to find my “BALANCE” in the training world and I’m pretty sure its still not perfect but I’m a hell of a lot closer than I was 2 or 3 years ago. I’ve had stages where I’ve been a bit of a “DREAMER” and I’ve spent a lot of time as an “EXTREMER”, but I’m learning how to get it right each year.

Here’s something to think about: What’s the point in having the ripped up/sexy body if you never give yourself a break to show it off?

But on the other hand don’t be people that say, “I wish I could be that dedicated but I just don’t have the time/my work takes over/I have kids etc…

Find your BALANCE!!!

Sam Roberts (Legacy Training).

Let’s talk about your diet

‘ABS are made in the Kitchen’ & ‘if your diet has a weird name your missing the big picture!’

So we’re getting towards the end of January, so hopefully those of you that have been hitting the gym hard are seeing some good changes in your body. If your not, you really need to start paying attention to what your putting in your gob!

The % is different for everybody, but food counts for at least 60% of your results in the gym. Our best before and after pictures are always from people that are spot on with their food. So if your busting your ass in the gym more than 3 times a week not seeing changes you need to think about Nutrition more!

The good news is this doesn’t have to be complicated especially at the start of your journey. If you are on the ‘5-2 diet’ ‘cabbage soup diet’ ‘Cambridge Diet’, I’m sorry but in my opinion your not going to see long lasting results. This isn’t to say they don’t work, you will lose weight I’m sure but it’s not sustainable so that when you eat ‘normally’ again the weight will come back on with interest.

Here’s some simple things I suggest to new clients when starting:

  1. Minimum 2 litres of water a day; if your body is dehydrated it will store fat easier!
  2. 3 portions of protein a day e.g- red meat, fish, chicken, eggs etc. Protein fills you up for longer and helps build muscle!
  3. 2-3 portions of vegetables a day e.g-salads, greens, root vegetables etc…
  4. Take out Bread, pasta & potato & swapo for a better carbohydrates in Sweet Potato, Rice, gluten free oats, berries! These carbohydrates should provide you with good energy but not make you bloated!
  5. Add in small portions of good fats, 2-3 handfuls of nuts, nut butters, avocados, cocunut oil, olive oil. Cooking your meat & fish with coconut oil and put olive oil on your vegetables!
  6. Everybody’s favourite: have 1 cheat meal a week where you have whatever you want! Pizza, bottle of wine, ice cream etc. but the rule is you have to earn this, if your not strict in the week you can’t have it!

To help us out here at Legacy Training we use Katchicks Katchicks Foods Retail for the best quality meat at cheaper prices than Tescos. The pictures below are of the wild meats I like ostrich, buffalo, wild boar, zebra etc…
Then for all Protein & Food supplements
we use Elf Foods (sports nutrition & wholefood centre). What I love about these guys is how helpful they are with advice. The pictures below are of their very tasty nut butters, protein muscle moose, calorie free sauces etc…

My biggest take home point here is that food doesn’t have to be complicated. You don’t need a crazy diet, you don’t need to starve yourself! Make small manageable changes every couple of weeks, plan out your food and be consistent 6 & 1/2 days a week!

Female fat loss for the new year

Every January millions of women decide to start on a ridiculously low calorie diet and the most boring treadmill/bike workout imaginable! 4-6 weeks later they’ve quit both and are getting fatter than they were before? Sound familiar?

STOP what you’re doing, get off that treadmill and stop eating like a rabbit! Pick up some weights and start squatting, follow that up with eating whole foods high in protein like steak, chicken, fish etc…

Q. But won’t I get big from lifting weights & steak seems to have a lot of calories?
Lifting weights wont make you bigger, but too much Christmas cake will! Women only have 10% of the testosterone that men have, so women will never build muscle like men do. If you want to get rid of those bingo wings or make that ass more peachy you have to lift weights; that treadmill just won’t work!

As far as eating, your low calorie fad diet will work for a couple of weeks then your body will adapt, you will stop losing weight and start storing fat more than it did before. Eating a high protein diet mixed with varied vegetables and good fats like nuts will put your metabolism into overdrive, so you become a fat burning machine. Not only will you look good but you’ll feel good too.