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Yourbodyguru

YourBodyGuru specialises in online training. Helping others combine nutrition and training to reach fitness and lifestyle goals

12/10/2026

FITNESS GROUNDHOG DAY…

Monday arrives.

Same routine.
Same sessions.
Same weights.
Same boring food.
Same lack of direction.

You’ve hit a plateau, but you keep repeating the same week and hoping something changes.

That’s where coaching helps.

YOU KNOW WHAT TO DO NEXT

07/10/2026

3 MARKERS. ONE PLAN. REAL PROGRESS. 📉

When Kev started with me in April, we weren’t just interested in what the scales said.

There were 3 key markers we wanted to improve:

⚖️ BODY WEIGHT
130kg → 104.5kg
Over 25kg down.

📉 BODY FAT
37% → 29.8%
A significant change in body composition — not simply chasing a number on the scales.

❤️ BLOOD PRESSURE
130/90 → 124/75
His recorded readings have improved alongside the changes we’ve made to his lifestyle.

And how have we done it?

Nothing particularly sexy.

Regular strength training.
8–10k+ daily steps.
Better food choices.
A huge reduction in alcohol.
Cardio and improved fitness.
Consistency even when travelling with work.

No ridiculous diet.
No living in the gym.
No expectation of being perfect.

We’ve simply taken the things that were negatively affecting Kev’s health and lifestyle and consistently moved them in the opposite direction.

And yes, he looks completely different.

But for me, the numbers behind the transformation are every bit as important as the before-and-after picture.

Less weight. Lower body fat. Better blood-pressure readings. Stronger. Fitter. And habits he can actually maintain.

Now we go again for the next phase. 👊💚

06/10/2026

TRANSFORMATION TUESDAY… or as we call it TRANSFORMATION TIM? 👏💪

What a difference

We’ve improved far more than just Tim’s appearance. His posture, confidence, strength, fitness and overall body composition have all moved in the right direction.

And the best part? It’s been achieved with a sustainable plan that’s fits around his family and working life.

Progress isn’t only measured by the number on the scales. Sometimes it’s standing taller, moving better, feeling stronger and becoming more confident in yourself.

A massive shout-out to Tim for trusting the process and putting in the work. Brilliant progress and of course we’re not finished yet! 🔥

30/09/2026

If I wanted to reduce my blood pressure, I’d start here:

1️⃣ LIFT — strength train 2–3 times a week.

2️⃣ WALK — move every single day.

3️⃣ EAT LIKE AN ADULT — mostly whole foods, less salt, fewer takeaways and less booze.

Simple? Yes.

Always easy? No.

Effective when repeated consistently? Absolutely.

29/09/2026

“Yes, but it’s easy for you. You’re a coach.”

I hear that a lot. But I’ve got two kids, a business to run and the same 24 hours as everyone else. Training doesn’t just happen because it’s my job.

I put it in the diary. I have an idea of what I’m eating. And when life gets messy, I do what I can instead of writing off the whole week.

Is it easy? No. I’ve just got my s**t together enough to make the things that matter happen consistently.

27/09/2026

If I want to feel better next week, I need to give myself a plan I can actually follow.

🏋️ Lift weights three times — squat, hinge, push, pull and carry.

🥗 Have an idea of what I’m eating and when, so busy days don’t make the decision for me.

🚶 Move every day. Walking with Ettie counts, and keeping an eye on my steps helps me stay consistent.

🧖 Make time to recover. A sauna is my favourite way to slow down and switch off.

Nothing extreme. Just four things I can repeat, even with work and family life going on.

Which one would make the biggest difference to your week?

25/09/2026

GLP-1 medication can be an extremely valuable tool for the right person when prescribed and monitored appropriately. This isn’t an anti-medication post.

It’s simply a reminder that BMI is a screening tool not a complete assessment of somebody’s health.

The goal shouldn’t always be to become as light as possible.

It should be to reduce unhealthy body fat while protecting or ideally building the muscle that helps keep us strong, capable and healthy. 💪

24/09/2026

If there’s one exercise I’m asked to remove after programming it for a client, it’s this one…

The Bulgarian split squat. 😅

It’s uncomfortable, it tests your balance and it quickly exposes which leg is stronger.

That’s also exactly why it’s so valuable.

It develops single-leg strength, stability and coordination while preventing your dominant side from quietly doing most of the work.

So no I’m probably not taking it out of your programme. 😂

Sometimes the exercise you’re avoiding because it feels awkward is exposing exactly what you need to improve. 💪

23/09/2026

Children absorb far more from what they see us doing than from what we tell them to do.

If they grow up seeing exercise as enjoyable rather than a punishment, we’ve given them a habit that could support their health for the rest of their lives.

Although, judging by Ettie’s facial expression, my coaching methods may still need some work… 😂💪

22/09/2026

“You need to enjoy yourself more…”

The number of times I’ve heard:

“Come on, have a drink.”
“Why aren’t you drinking this weekend?”
“Just enjoy yourself!”

The truth is, I do drink occasionally. I eat s**t food sometimes too. I’m not trying to live like a monk—and I certainly don’t think you need to be perfect to be healthy.

But drinking every weekend and eating badly all the time simply isn’t my priority.

My priorities are feeling good, maintaining a healthy blood pressure, keeping my cholesterol under control, sleeping properly, having energy for my family and staying fit and strong as I get older.

And I genuinely enjoy training. I enjoy feeling healthy. I enjoy waking up without a hangover. I enjoy seeing what my body is capable of at 45.

Enjoyment doesn’t have to mean alcohol, takeaways and writing off the entire weekend.

Balance is absolutely important—but “balance” shouldn’t become an excuse for repeatedly doing things that leave you feeling worse.

So yes, I do enjoy myself.

My version of enjoyment might just look slightly different to yours. 💪

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??gios Nikólaos

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https://yourbodyguru.trainerize.com/

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