Ben Callaghan - Personal Training

Posting this after a few recent conversations I've had with clients and friends.

Social media is, and probably always will be, filled with what seems to be the perfect body... But in reality, having abs and single digit body fat is not the amazing life it's made out to be.

The sacrifices you have to make to get into and then maintain that sort of condition are far beyond what most of us would consider reasonable, and you probably won't feel any happier as a result

I've dealt myself at times with letting fitness take over my life and taking it to an extreme level, and honestly its not a happy or healthy place to be

I ended up tired, grumpy, lacking energy, having a s**t social life and my relationships with family and friends suffered as a result.

That's not health, it's far from it.

Health is:

✅ A healthy body-fat, not shredded.

✅ Having energy to play with your kids

✅ Having good blood markers

✅ Having a strong immune system

✅ Incorporating exercise into your life 3-4 times a week, and weight training is especially beneficial.

✅ Sleeping well

✅ Having a healthy s*x drive

✅ Having healthy relationships with friends and family

✅ Having a healthy relationship with food

✅ Energy to pursue a successful and rewarding career

✅ NOT OBSESSING OVER FITNESS

You can look great, have energy and still achieve your goals without feeling like s**t and living in the gym. It's about making healthy living a part of your life.

NOT YOUR ENTIRE LIFE

Make room for pizza nights with your family, drinks with your mates and occasional chocolate binges watching Netflix too

Unless you're looking to compete in bodybuilding shows (and full respect to those who do, cos the dedication required is incredible) cut yourself some slack, stop comparing yourself to people online and focus on your own happiness ❤

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Thankyou so much .xleo__ for your review, it's been an absolute pleasure coaching you, and your results are UNREAL!🔥

Alex unfortunately lives like 200 miles away from me, but I was still able to help her through one of my online programmes.

Online coaching doesn't just mean giving you a workout plan and leaving you to get on with it.

It means working with you to help with any challenges you encounter, and being on hand to give advice and accountability when you need it, and making sure you're able to actually see it through to get results

Whether you're unsure how to perform a certain exercise, how many days a week to train, what to do if you're going away for a few days and are worried about going off plan, or even if you just lose all motivation and can't be arsed - Whatever challenges life throws at you, we find a way to get past them and keep you progressing towards your goal

Thanks again Alex its been an absolute pleasure 💪🏾❤

LETS TALK PROTEIN🍖🥗🦐🥛

I know for a lot of us trying to get into better shape, one of the biggest struggles is eating enough protein... so here’s a few ideas!

Protein is KEY for any fitness goal:

BENEFITS OF EATING ENOUGH PROTEIN
✔️Keeps you fuller for longer
✔️Helps muscle growth & recovery
✔️Increases metabolism
✔Helps to retain muscle when dieting (in a calorie deficit)

HOW MUCH SHOULD I EAT?
➡️ Approximately 0.8 - 1.2 grams per lb of body weight is a good starting point. The exact amount varies depending on the individual and their goals

WHEN SHOULD I EAT IT?
➡️ Consistently throughout the day. There’s no special time to consume protein, aim for at least 25g in every meal📈

HOW DO I DO THAT?
➡️ Make sure you include a source of protein with EVERY meal, and find protein filled snacks you enjoy too

CAN I HAVE PROTEIN SHAKES?
➡️ Yes, they're a great way to supplement your protein intake if you struggle to get enough from food alone. You should always try and get as much protein as possible from food before relying on shakes though

WILL ALL THIS PROTEIN MAKE ME MASSIVE?
➡️ Only if you're in a consistent calorie surplus, training for hypertrophy and resting sufficiently. It's very hard to get hench even when you're trying to, so don't worry about it happening accidentally - it won't!

What other high protein foods have I missed off the pic? Comment below with your faves⬇️⬇️

How awesome does Naomi look?!?

Safe to say she smashed her online coaching!!

I have a few spaces open for AMBITIOUS people who are SERIOUS about transforming their body & mindset

Apply for Online coaching by dropping me a DM, you’ll;

✔️ Burn fat, build muscle and achieve that lean strong body you’ve always wanted by following a tailored training & nutrition plan

✔️ Learn how to create a growth mindset & implement life changing routines that will help you to reach your full potential in life

✔️ Look & feel awesome in your favourite clothes whilst building amazing confidence

✔️ Learn how to enjoy food that you love without being restrictive or having a guilty relationship with food

✔️ Thrive in a supportive community that will celebrate your wins & receive accountability that will motivate you to level up

Plans can be done with or without gym access, and beginners are more than welcome!