Smartshaper Fitness - Graham Lawson Personal Trainer

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Fitness Blog

Welcome to the Smartshaper Fitness Blog. Here you will find regularly updated topics on fitness, nutrition, workout programs and fat loss tips:

Do You Have a Fixed Mind-Set About Weight Loss?

Do You Have a Fixed Mind-Set About Weight Loss?

''I can't lose weight''


''It's too hard''


''I don't have time to exercise''


''I've never lost weight before''


''I always struggle with diets''


''It's not fair''


These are all examples of comments that I hear on a regular basis when I first meet someone who's struggling a bit


These beliefs are common and normal.


These are usually caused by bad experiences, limited results or failed attempts in the past.


(despite genuine hard effort being put into them)


Unfortunately, this usually causes people to associate any diet or any attempt to lose weight in future with a non-enjoyable experience


This more than often lead people to stop trying or avoid it due to what the asscoiated discomfort with dieting.



These beliefs can all be undone and new beliefs formed...just trust me on this one!


It simply takes time and a specific plan that's suited to YOU as an INDIVIDUAL being put together!


Funnily enough the weight loss usually comes with this as well 



Categories: Nutrition


Why You're Still Not Losing Weight

Why You're Still Not Losing Weight

It's the harsh reality, each year, we as a nation are becoming more and more overweight.


Statistics show this however, it's not solely our own fault.  


In my opinion it's often down to the dieting methods and advice given to us that simply dones't work or in pain garbage and full of holes.


That being said....

Why do most diets fail?

Because they're not damn enjoyable!


We as humans always want instant or quick results.


Why do you think we reach for weight loss tea's, meal replacements shakes and fat burners.


We want a quick fix and we're on certain on how or where to start.


We're not interested in a twelve month option if there's a two month or two week one available. 


The media and magazines push us towards these fixed time frame dieting methods such as "6 week weight loss" or "8 week Ab's"


I used to think these were potentially helpful until I've seen how people can rebound from them and the psychological affect it has on them.


They simply reinforces the fact that a diet should be a very harsh, extreme and short-term solution...


This is basically yo-yo dieting...

(i.e. nutritional changes that are unsustainable long-term)


Because we aim and are often pushed towards these quick and extreme solutions it means we usually eliminate all the pleasurable and tasty food in our diet...


These foods change from person to person but they're the foods we crave on a regular basis. Chocolate, biscuits, cake and pizza are all examples. 


We typically in a strange way rely on these foods, we lean towards them in order to feel happier when we get upset, feel stressed, run-down or tired or after an incredibly hard week.


How long do you think a diet eliminating all of these is going to really last??


I know I wouldn't want to be the one at the end of a pointing finger in a circle of my friends all drawing attention to me and questioning me for not eating anything at a resteraunt or cafe because it doesn't fit with my extreme diet...would you?


It's just uncomfortable for most people.


That being said, ask yourself this question...


Do enjoyable foods ever have to be taken out of someone's diet if they're simply looking for initial weight loss?


I have an opinion...


I won't tell you it...but you can guess what it is ;-)


Diets and weight loss at the end of the day ultimately come down to one thing.


We simply have to use more calories each day that what we take in from food, regardless of which foods these calories come from.

(sounds strange coming from a weight loss coach, right?)


However, all this simply means is that as long as we can control pleasurable foods, factor in their calories and over time progress to healthier options as behaviours change.


Weight loss WILL happen and WILL be sustained.


Would it be better to eat more natural and healthier foods than chocolate for example?


Potentially yes however, not everyone wants to step on stage as a fitness model or bodybuilder and live off a chicken and broccoli diet.


Most people looking for weight loss simply want to feel happier about themselves and how they look.


More comfortable with their appearance and with higher levels of self-confidence so they're not intimidated to walk into a gym or party being afraid of people making negative judgements about them.


To get this, you don't need to put yourself through a torturous dieting method, you don't need extremes.


You'll have seen all different types of diets, paleo, Atkins, no carbs, no fat etc.


There's no ONE right diet...


The best thing for you and me as a coach to do is look at the pro's and con's of all of them and simply selects the best option and tailor it to suit you...the individual


Take Care,



For Coaching Enquiries: Coaching Session Request Application Link



Categories: Nutrition


HOW to Target The Ab's

HOW to Target The Ab's

HOW to Target The Ab's












It's usually a target area for just about everyone...


Whether it be to change the appearance of that area or,

to increase the strength and performance of it.


We focus on that area regulalry...


When we look in the mirror


When we try on clothes


When go to parties or scoial events


We're always conscious of it!


Despite how hard you try they fail to respond well, right?


Endless crunches or sit-ups tend to be a frustrating wasted effort.


(despite you throwing them into every exercise session you do)


That being said, I've decided to clear things up a bit for you.


Keep things simple and give you a step by step guide



STEP 1 - Train lower Ab's first. (lower part of the stomach)


It's most demanding for the nervous system so don't wait until you're tired or fatigued.


The exercise qulity when you're tired will suffer and so will progress.


(Leg raises, Pikes, Knee tucks are some example exercises)



STEP 2 - Train the obliques second (muscles to the side of the stomach)


They're not classed as an abdominal muscles BUT....


They can tilt the hips posteriorly similar to the lower abs.


(basically tilt the front of the hips upwards)


This means they can be kind of classed as a lower abdominal.



STEP 3 - Finish with the upper Ab's


Typically these are people's over-dominant abdominal muscles so DON'T prioritise them.


(They're sat in a tightened/shortened position everyday when we sit at desks leaning forwards, sit in the car or slouch on the sofa)


Leave these until the end and keep the work on these minimal!



STEP 4 - Prioritise lower rep ranges (8-12 reps).


The Ab's are fast twitch fibred and are Phasic muscles


Basiacllty meaning they're intended for power and strength work, not long duration work.


If you want them to respond well, stick with training them that way.


They'll respond much better to lower rep ranges as opposed to higher rep ranges such as 15-20+ reps.




Remember that the entire core is ALWAYS involved through major exercises...


The overhead press, Deadlifts, Squats and Lunges being prime examples.


The key to feeling them during these exercises simply comes down to refining technique.


Enjoy and try sticking with these basic rules.


If you want to address these aspects in more details,


Refine nutrition and other key aspects..


I've put together a link just for you.


LINK  -   


Take Care,


Graham Lawson - Weight Loss & Performance Coach



Categories: Fitness


Food Addiction...

Food Addiction...

Although food addiction isn't officially a condition.....yet. 

The feeling that some foods give us is pretty damn amazing!

(especially foods like chocolate or cake) 


Food gives us this 'reward' or 'pleasurable' feeling when we eat it...


Typically, it's sugary and salty foods that give us this. 




The more often we eat these foods....


The body starts to become numb to this pretty damn good feeling! 



This leads us to eat even more of these foods in order to get that same good feeling.


(why do you think we ALWAYS want to eat another biscuit after eating one?)


Long term, as you can imagine....


This causes weight gain!




This can ALL be reversed!



That's right, basically minimising ALL sweet and salty food cravings!!

(sounds too good to be true doesn't it)


No cravings would make "dieting" a damn site easier right? 

(It's not done by eliminating these foods, that doesn't work)


It simply comes down to deciding to make a choice...


A choice to seek guidance on HOW to achieve it. 

Receiving some planning and advice specific to you. 

(success with weight loss is simply a side effect from this)


If that sounds like something you'd want.... 

I'm willing to share everything that I know to help you achieve it. 


Here's your chance -


P.S. just in case you missed it, don't eliminate the foods you like, trust me, it'll only result in binging on them.



You CAN'T lose weight?....or has the media just mislead you??

You CAN'T lose weight?....or has the media just mislead you??

You probably know your goal pretty damn well.


You know what aspects you're unhappy with.


You've probably had these targets for a while now,


Maybe you've tried several different diets.


Yet you just fell short or never really got to the point you wanted to.


You probably have a gym membership or already exercise...


You graft your arse off week in week out.


Whether it be classes, outdoors or in the gym...


Yet you simply just don't get the results you want or deserve.


I see this in the Fitness Industry ALL the time.


The funny thing is, when I speak to gym members about it...


I hear the same reasons and comments again and again. 


Usually down the lines of...


''I'm not gentically gifted enough''


''I'm just not meant to have that body shape''


''I don't have the will power to do it''


Let me tell you, these reasons aren't as true as what you may think.   


Everyone has the potential to make progress...even when genetics are taken into account!


Essentially, we all start exercising or dieting with an aim in mind.


Usually with an aim to better ourselves or change the way we look or feel in some way shape or form.


Basically looking to move towards what we see as an "acceptabel" point.

(myself included)


Yet the media has us all led to believe in grabage training pogrammes, ''miracle solutions'' or overnight results. 


The ridiculous celebrity endorsed "quick fix" diets all just rub this in!


They don't help move us towards progress.  


They simply mislead us!


Leaving us with no idea on which is the best route.


They confuse us all even further!


Statements on Facebook or in magazines stating


"This is how your diet should look" are quite frankly ridiculous!


Nobody knows what YOUR diet should look like...


Not without sitting down with you and assessing things in detail first.


Remember that when you see statements with no logic...


Which, are usually the ones that are basically just a marketing ploy.


Take this from me....


EVERY gym member or individual seeking weight loss, improved performance or improved health, has struggles or sticking points


Whether it be with changing habits, tweaking things or developing and putting together a clear exercise structure that's sustainable.


We all hit plateaus...myself oncluded.


It's NOT just you, rest at ease on that.


One thing YOU probably DON'T do however, is give yourself enough credit!


People such as yourselves are a very small minority!


YOU'RE making more effort than the average person sat at home.


YOU'RE actively looking for guidance.


YOU'RE reading this article for God sake!


That's proof and evifdence of what I'm saying right there.


Granted, maybe things aren't going the way you want them to just yet BUT....



(read that again)


Maybe you do need help, possibly pointing in the right direction or a bit of coaching BUT...




Hopefully you'll remember this the next time you're about to criticise yourself for not being at your target quite yet. 


Remember, CRITICISM alone is POINTLESS!


CONSTRUCTIVE CRITICIM with guidance and clear steps to follow afterwards is where it has a place and potential benefits. 


That's my rant over with, have a great rest of the week...


Hopefully one without too much self-criticism ;-) 


Take care,




Categories: Nutrition


Pass or Fail?










That's the way we think about dieting, right? 

It's not a case of us pin-pointing the individual points we did well




It's a case of us coming down on ourselves like a tonne of bricks! 

As soon as the scales don't move...

As as we give in to temptation with food...


All we feel is GUILT! 

Like we've failed almost! 


I've made mistakes, and felt that way trust me. 

(it's a hard feeling to avoid)


However, in my opinion... 



There's no fully accurate generic grading system for health, nutrition, performance or weight loss!   

(even BMI isn't 100% accurate)


So when you see promotions saying things such as...


"This is what your diet should look like"


Take a wide berth of them...there's no generic diet that suits everyone! 

There's simply lessons to be taken from different choices we make.

Whether that be nutritionally, training wise or something else health related. 

Some have the desired results we want and some don't.


Either way, it simply gives us feedback. 

Information to reassess and look for new choices or options that can be taken in the future.   

A major reason that people often feel as if they fail on diet is because they make it so damn hard for themselves!

Carrying out DRASTIC changes, or several of them at once is a prime example.


Joining an overly advanced training programme

Eliminating ALL food that they enjoy

Reducing calories to a crazy degree


None of these options are sustainable long-term...


It's simply a matter of time before someone reverts back to what their comfortable with. 

(will power alone only lasts so long and takes someone so far)


So please take my advice...


Do yourself a favour.

Stop gauging progress solely off numbers dropping or being "100% perfect" with your diet...

Guess what??? 

It's an IMPOSSIBLE target! 

Like I said...

There's no generic grading system!  

It's NOT pass or fail. 


Are there gradual progressions that can be made?.....Yea 

Can people develop new habits?.....Yea 

Can people make progress towards their own "specific" target?....Yea


This is just my opinion based on my experience....however I wouldn't be sharing it with you if I didn't think it was worthwhile.


Take care,



Categories: Nutrition


Shhh...DON'T tell anyone

Shhh...DON'T tell anyone










‘‘I can’t tell anyone that’s the real reason!’’


Fear of the unknown

Lack of confidence in our own ability and knowledge

Huge amount of self-doubt

Experience of being judged negatively in the past

Uneasiness with our appearance

The fear of looking stupid and be made a fool of in front of others


These are some of the primary reasons why people avoid exercise all together!

These are just some of the thoughts that rotate around pretty much everyone’s heads far too often when it comes to looking to actually.  

The unfortunate thing is, when an individual is asked why they haven’t started to improve their health or join a gym in attempt to make progress…

Next to nobody is willing to hold their hands up and say….’’I’M SCARED!’’


Despite it being the main driver behind people avoiding making progress, it’s almost like ‘’the right’’ thing to do is keep to ourselves and not openly say a word to anyone about it!


We think that ‘’nobody else feels the same way I do’’ so I can’t say anything.




Let me set the record straight for you right now…EVERYONE looks for acceptance!

(read that again)


Studies show that we ALL base decisions on EMOTION!

We DON’T make decisions solely on LOGIC!

That’s not just my opinion…that’s PROVEN science of human behaviour!

Whether it be you throwing thought’s around in your head such as ‘’I’ll look different to everyone else’’ or ‘’people will know I have no idea what I’m doing’’ or ‘’everyone else will look better than I do’’ or ‘’I’ll get laughed at’’.

Let me tell YOU this right now…




You might not think you are, but I can guarantee that you know something about exercise, nutrition, healthy recipes or something health related that nobody else does!

The reason that you need someone else to tell you that is solely down to self-doubt, which everyone has!

Unfortunately it’s now became common place that that’s how people feel about their own ability, appearance or knowledge!

The fact that you’re reading this article proves that you’re actively looking for guidance; you wouldn’t be reading this if you weren’t!

I’m pretty damn sure that I’m not the only coach or nutritionist that you follow or take in information from either!

The fact you’re in the mind-set where you’re actually looking to change is HUGE factor towards success!


Not everyone can sit-back on an evening, put their feet up and honestly say that!


Trust me, you’re doing ok!

(read that again)


Bear that in mind next time before your make excuses, avoid or procrastinate actually getting started.

This is simply something that I want to help clear up for people. Far too often this subject is swept under the carpet when the job of a good coach should be to give his client the confidence they need to move forwards, NOT simply a programme an hour of their time!


I’m not going to try and sell you anything don’t worry, forcing somebody to do something they don’t want to do is pointless.

IF and ONLY if YOU feel like you genuinely want or need help and guidance, I’ve placed the coaching application form below.


Link – Coaching Session Application


Take care,




P.S. If people staring at certain parts of your body or your ‘’target areas’’ is the problem, EVERYONE makes a first impression based on EYE CONTACT and it’s the first place people always look whether you’re aware of it or not!

Again, this is proven science, not just my opinion.  

Categories: General Health


We ALL Want Them...

We ALL Want Them...

We all want them, they're far too tempting!


I'm talking about INSTANT RESULTS!


We say we're willing to commit long-term, dedicate ourselves 110% and do what's necessary...


Yet there's always that nagging voice in our heads that wants results NOW!


Not tomorrow...NOW! 


It's essentially the idea of getting to the carrot on the end of the string INSTANTLY!! 


Whether it's because we hate the situation we're currently in that badly or because we're just impatient...


It's hard to say which is true! 


Either way, are INSTANT or DRASTIC results EVER good? 


Long story short....NO! 




Whether it be drastic weight gain or drastic weight loss, why do you think the body would respond dramatically???


The short answer....STRESS!!!


CRAZY amounts of it at that!! 


The reason it has responded in that manner is in an attempt to try and deal with the intense pressure that's being put upon it.


Guess what...IT'S STRUGGLING! 


Otherwise the body wouldn't physically adjust so rapidly! 


Whether it be severe nutritional methods, psychological or physical stress, the body will attempt to adapt to it to maintain normal function!!


It's incredibly stubborn that way, it attempts to maintain homeostasis!

(aka. the same constant state)


If a drastic result or end product has occurred it's sending ONE message...




To paraphrase another top coach, 


"Drastic changes is like red lining a car.  If you do it continually somethings gonna blow" - (Phil Learney - Real World Fat Loss)  


So take this from me....


When you see all of the so called "Miracle Solutions" on Facebook that ONLY crop up in January...


Take them with a HUGE pinch of salt 

(or maybe even a shovel full) ;-) 


Whilst bearing in mind what I've mentioned above. 


Even if they ever could offer a DRASTIC result...

(which is rare by the way)


Would YOU even want it??


I just thought I'd throw this one forwards.


Giving you a little food for thought almost.


If you're skeptical, and maybe think that the drastic approach is the best way...


How's this for a statistic....


Close to 90% of all the 'Americas Biggest Loser' tv show contestants thus far have now actually gained ALL if not MORE weight back than before they started the show.


Funny how we don't see the down sides or potential negative consequences of the so called "miracle" approach isn't it??


Ask my clients and look at some of the most successful individuals around whether it be athletes or even an inspirational friend that's done incredibly well....


They'll ALL have one thing in common....


They'll have followed a consistent and progressive PLAN that's SUSTAINABLE. 


Something to bear in mind when choosing which route to take towards your end goal.


P.S. I'm still accepting applications for complimentary coaching sessions.  


If you're looking to stop proctrasting and putting things off, here's you're opportunity.


Link - Coaching Session Request Form



Categories: Nutrition


Do you deserve to binge?



Don’t get me wrong, I’m not a scrooge, I love Christmas and it’s the only time of year I take time off work and training.  However, I apply myself for the rest of the year to take this time off and allow some flexibility. 

However, looking at the festive period as a health professional and a fly on the wall, I see things slightly differently. 

Every year leading up to Christmas, people start planning and preparing earlier and earlier. 

This is great for creating excitement and developing a huge build up for the festive period.  The down side is, it also starts to create distractions from people’s daily eating habits and exercise structure earlier and earlier in the year.

People start to binge and splurge on foods and alcohol more and more with it happening earlier and more frequently year on year.

Typically the excuse used is ‘’ahh well, it’s Christmas, why not, I deserve it’’.

For SOME people this is true.  The extra leeway and flexibility isn’t a problem but how do you know if you’re one of them?

Here’s my honest and open opinion.

Ask yourself the following question….

Are you in a worse position now health wise at this time of year in comparison to where you were last year?

If the answer is a resounding YES then you DON’T deserve it!


Mainly because you’ve clearly been indulging enough over the last year!

The physical results are there as proof of this overindulgence, they didn’t just appear solely to spite you.  They’re simply the end product of your last 12 months and nothing more!   

If you believe you do deserve overindulging even further, write down all the reasons that you can think of that can justify it.

I’m talking solely about the ones that your body health wise would agree with.


That being said, some of you do deserve that time and flexibility and be sure to enjoy it, you’ve earned it.

I’m talking about the people that have made a conscious effort to improve their health levels, exercise regularly or change their diet for the better over the last twelve months. 

Even better if you’ve managed to get yourself into a position where your health levels are better this year than what they were last year!!

That’s a clear reflection of what your invested time, hard work and effort to change things for the better has resulted in. 


If you fall into this category, give yourself a pat on the back for what you’ve achieved and enjoy the reward over the festive period, you deserve it.   

If you don’t fall into this list, please stop kidding yourself or trying to justify that you deserve it just because temptation gets the better of you far too often.

That’s not an excuse from a health perspective.

That’s something that you clearly need guidance and coaching on in order to progress past it.  

Do you HAVE to take my opinion as ‘’the right’’ way of looking at it?

Nope, you can ignore it, close this article and pretend you’ve never read it. 

Just bear in mind that no one else other than you will have to deal with the negative long-term consequences of doing this repeatedly.

Categories: Nutrition


Jesus, it's purple...

Jesus, it's purple...
This ones a bit off subject,
It's not about weight loss
It's not about personal training
It's not about nutrition
This about something much more important
Today is PURPLE DAY!!!
A lot of you probably won't know what that is...
It's kinda new.
Today is officially an opportunity to support care for epilepsy
(A condition that I personally have and understand well)
It's something that's close to my heart
Having seen and dealt with the in's and out's of it
It's something than can and does take complete control.
Often of peoples lives, abilities and their friends and family at times.
There is often a stigma attached with it
(which in my opinion is unfortunate and inaccurate)
However, myself and everyone affected by the condition would greatly appreciate your support.
Treatment can often be very complex and long-term
(for some people treatment is often for a lifetime)
I don't expect everyone to donate,
Unfortunately, some people tend to dodge the charity boxes
Which is strange,
(especially when a donation can be less than the cost of a coffee)
For those of you that don't fall into that category
For those of of you that are willing to support the condition,
I massively respect and appreciate you for it.
I have a placed a link at the bottom for you.
Thank you for taking the time to read this email
I greatly appreciate it.
(as do a hell of a lot other people surrounded/affected by epilepsy)

Thank you in advance,
Graham Lawson
Link -

BTW. Please don't be one of the people that thinks to themselves that they'll donate next time.  You know fine well you've most likely been saying that for far too long now.

Categories: General Health


It's YOUR responsibility, NOT mine

It's YOUR responsibility, NOT mine








I'm at that point where I'm struggling.

Grafting to keep my own nutrition bang on. 

Forcing myself to progress my own training every week


Whilst doing this, I'm guiding other people with theirs.


I'll be honest, It gets really tough!


I've got no one to continually push me other than myself

Trust me, I'm no different to anyone else!

Everything is never perfect, regardless of who you are.


However, there's one incredibly powerful lesson to remember.


This CAN be the difference between success and failure!


I had to actually put this across to a loyal client of mine yesterday.

I had to be harsh to be kind with her.

I had to pretty much tell her EXACTLY how it is!!


She's done PHENOMENALLY well in the past,


Yet, since Christmas she's struggled.

Struggled to get back into things.

Struggled to keep the reigns on nutrition.


She was contemplating giving up!

(Throwing the towel in basically)


I had to explain that regardless of what she chose to do, she would be the one responsible for the end outcome!





This can be applied to everyone...


YOUR responsible for YOUR current situation

Getting YOURSELF into the position YOU'RE in now

Resposible for YOUR current body shape.


NOT your friends!

NOT your family!


It's YOUR responsibility!


YOUR the one that will have to deal with the results,

YOUR the one that will feel guilty afterwards!

YOUR the one that will feel angry afterwards!

YOUR the one that will feel self-conscious!




You see...


We always have a choice,


Whether it be to eat badly, 

or to eat healthily 


Whether to train consistently, 

or be lazy and do the bear minimum 


Whether to give up when when it gets challenging,

or to carry on and push through it


In any of these situations,

YOU always have a choice


It's NOT my responsibility to FORCE you to make a choice.

That's down to YOU!


There's no point in FORCING someone to change something


If someone wants to change the situation they're in now,

they'll make the right choice.


So take a piece of advice from my client from yesterday.


She decided to carry on and push through it, 

She's jumped straight back on it,

Training with me today and willing to work through it,


Despite it being tough both mentally and physcially.


She didn't decide to hide away and sulk about it.  

She didn't choose to feel sorry for herself.


(Like the majority of people would)


She decided to TAKE ACTION!

She decided to actually FORCE herself to work.


I can guarantee that it will be hard, changing habits and mind-set is NEVER easy!


Actually FOCRING yourself to do it  takes SERIOUS mental strength!


I massively respect her for doing it!


I Personally know exactly how hard it is.


All of that being said...


Whichever choice you make is down to YOU!


Just bear in mind that so are the end results!


Rememeber that YOU'RE the one that will either reap the rewards or suffer the consequences!


So, for the dedicated few,


You know where to find me,


Just click the link at the bottom.


Speak soon,


Graham ' Harsh to be Kind' Lawson


Link -

Categories: Nutrition


OK, you caught me...

OK, you caught me...







I can't deny it anymore...

(At least I wish that's what they said!)

I'm talking about the people that cancel at the last minute

The half hearters

The time leeches 

The weird thing is, they try and blag a reason every time 

Trust me...

I see right through them!!! 

(As do most PT's by the way)

When it comes to me though, I handle it differently to other PT's

I don't give a slap on the wrist

I don't say ''it's OK, I'll book you in for next week''

I just plain and simply don't tolerate them

More than 1 cancellation....

And I explain I can't train them anymore!

Sounds harsh, right?

(If I was you reading this, I'd be thinking that I sound like a right tool!)

Please, hear me out

Sure, I could just charge them.

Sure, I could lose my temper with them. 


I could just tolerate it and think ''ahh well it's part of the job''.


People DO have genuine and serious reasons

That's completely different, we find a way to work around it.

For my loyal clients, I will move heaven and earth for them!

(Or at least I'll attempt to) ;-)


A charge, slapped wrist and a lost temper doesn't solve the issue of a non-compliant client

I'm talking about clients that aren't willing to apply themselves 

Clients that just like the IDEA of change

Clients that aren't dedicated to changing things

Clients that cancel at the last minute regularly 

Fake, make up or exaggerate injuries in order to avoid exercise 

Lie about feeling unwell then actually end up out on the town that night

The ones make up excuses AGAIN and AGAIN

The ones that complain or think about how they'd like things to change 

Then sit down that very night with a bottle of wine and a bar of chocolate

(It's sad, but it happens)

The problem is...

Most people have used some of the excuses I've mentioned before

Usually to avoid doing things that will actually help them

Get them a leaner, more toned and more defined body shape

The things is, sooner or later, these excuses have to stop

What will it take before you decide to stop making them?

Your partner showing you NO affection

Your kids being embarrassed to be seen with you


Clothes sizes continually getting bigger doesn't seem to be enough anymore!

So what else could it be?

You not wearing the clothes you want because you don't like the way you look

Reaching the age where hitting your goals just becomes harder and harder

Not feeling confident standing up in front of people at work

You moving closer and closer towards the washed up people in the magazines you read?

The list can go on and on

The list can get harsher and harsher

Either way...

Making excuses to avoid dealing with your problems can sometimes need a bit of harsh reality!

Sometimes it's the only thing that can force people to SNAP OUT OF IT!

You sometimes have to be harsh to be kind

The thing is, most people won't respond to this

I don't expect them to

(after all, it's Saturday, time to get drunk and avoid dealing with things again, right?)

For the few of you that want help, want guidance, want coaching, want answers 

Click the link below...

Link -

Take care,


Categories: Fitness


Increase your potential by 90%...

Increase your potential by 90%...

Increase your potential by 90%...














This picture clearly demonstrates how it can be done

(That's Leanne, one of my Elite clients, she's lost 15 stone so far, she's already doing it!)

However, I'm not focusing on that right now..

I want to put something across to all of you people reading this


I gonna talk about the film 'Lucy' by the way..
If you haven’t seen it, get it watched!

Best film I've seen in a long time!
(No, it's not just because Scarlett Johansson is in it either) ;-)

The films all about a woman called Lucy who starts to tap into 100% of her physical and mental potential!

We've all heard the stories about humans only use 10% of their potential, right?
Even dolphins are more intelligent than us!! 

(Seriously, they are, Morgan Freeman says it so it must be true!) ;-)


With that film in the back of my mind…
I was sat on the train yesterday morning, it got me thinking
How cool would it be if we could actually start using 100% of our potential??!
Everyone would be amazed by us
Everyone would admire us
People would become incredibly jealous of us
People would attempt to be like us

FINALLY the penny dropped!!!

It relates ridiculously closely to any goal that we want!!!!

A work related goal

A new car 

A holiday


It could be a weight loss goal…

These goals are great, yet there's one reason why aren't hitting them!

(Especially weight loss goal!!)

We have the people using 10% of their potential…
The ones that maybe choose a healthy snack one or two days a week

The ones that only drink one or two nights of the week

The ones that have a gym membership, yet never use it

The people that base their exercise around walking on the treadmill, followed by 10 minutes on the X-Trainer
These kinda people make a small effort yet see minimal progress


This group of people sit static at where they're currently at!!!

Then we have the second group of people... 


The people hitting 100% of their potential!!

They have a clear strategy that they understand for EVERYDAY

They’re invited into an online PRIVATE group where ONLY the other 100% members

They have their clear Training Programme that’s progressed EVERY session

They have their Nutritional knowledge base that develops EVERYDAY!

They have their health supplements that are SPECIFIC to their needs!

They have everything they need to reach their full potential!
There’s a reason why people like Leanne Kelly, Rach Dawkins, Dean Lambert, Tracey Milnes, Emma Relph, and the rest of my ELITE clients leave everyone else behind!
They NEVER sit static!!

Every week, there's progression!

The funny thing is….

They now get people asking them for advice!!!!
They bypass me and go straight to them!!!

What’s even better is….

They've been coached well enough that they could probably pick up on exactly what the ''10% people'' are doing wrong!

Two of my clients now have their OWN her own Facebook Fan Page based on Weight Loss Nutrition!!
(How cools that!)

I'll be honest, I'm selective about who I accept on to my training packages

It's not because I expect perfection

All I expect is people to be willing to change and to have an open mind

You can join these people that are utilising 100% of their potential…

You don't have to be an expert in the gym

You could be clueless on nutrition

Trust me...

It's all about having the right mindset!

If you want to gain a clear plan

I'll put one together with you

You can sit back, use 10% of your potential and expect everything to turn out OK in the end!
If you're going to be a 10% individual…

Remember this before you consider reverting back to short lived or unsuccessful techniques you've tried in the past....

’’The true definition of insanity is doing the same things over and over again and expecting different results’’ Albert Einstein

For those of you ready for a change and ready to tap into areas you've probably never even heard of or understood before…
Throw your story over
I’ll put a clear plan and strategy together for you.
(The value of these calls is £50 by the way!)

For those of you that throw your info over….
I’ll be looking for it coming through and will respond within 24 hours

Click the Link -

Take care,


Categories: Fitness


Me and The Emergency Dentist...

The Emergency Dentist Taught Me A Lesson...

Me and The Emergency Dentist...













It's a love hate relationship...

Yesterday I had to take the whole day away from gym!

(Which I wasn't happy about!)

Mind you, it was my own fault!

I was up all Sunday night in AGONISING pain!!

Seriously, I'd rather have had someone put match sticks underneath my finger nails!

(You know, like in that James Bond film)

That night I had to shoot to the hospital to see what the hell was going on!

All of a sudden, pain from nowhere!

(I knew something wasn't right!!)

Turns out, an old filling was knackered and had dug into the nerve in my tooth!

Worst thing was, the injection didn't even numb the nerve either!!

(I felt like crying, just don't tell my mates I told you that!) ;-)

The funny thing is...

I sat in waiting room blaming my teeth for causing the pain...

When actually...

It was all my fault!

I knew there was an issue with that filling...

The pain had gradually got worse

I kept putting off dealing with it 

I just avoided the dentist

I was thinking....'a bit of Sensodyne will sort it!'

Fact it...

This happens with far too many things, not just with me and my teeth!

You see..

We get people that are overweight

Self-conscious as hell

Unhappy every time they look in the mirror

Jealous of other friends because they're in better shape than them

So what do they do...

They kinda do what I tried to do with Sensodyne...

They eat shit food to try and make themselves feel better!

Does it work?

For a bout 10 minutes!

So what does it actually take before people choose to seek advice?

- A comment from their partner that they're not attracted to them any more

- Them overhearing their ''so called'' friends talking about them behind their back

- Embarrassment at the school gates when they pick the kids up?

Fact is...

People can try and sugar coat, ignore it and put it off...

These feeling are always there!

Maybe not yet, maybe not for everyone!


They're there.

You can ask for advice, guidance and a solution to get you away from this...

If you wanna ignore it and pretend that these things don't actually happen,

That's your choice

The fact is, you have to be willing to change what you're currently doing

Accept that the way you've been acting has got you into your current situation

Accepting that YOUR wrong is hard!

(Most people avoid it!)

Yet, if you're not WILLING to do that...

Your circumstances won't change.

If you gain advice, guidance and a clear plan...

You'll get what you deserve.

PS. Thanks to everyone that submitted their goals and targets from my last email

I'll be back in touch as ASAP!

If you missed it, here's the Coaching Call link 

Click the link -

Take care,


Categories: Fitness


Warning! This Stops Weight Loss!

Warning! This Stops Weight Loss!

There's all sorts of reasons that people have that can slow down or stop Weight Loss.  Prime examples of these are uncertaintanty on nutrition and exercise.  These reasons are completely understandable and almsot everyone has issues with these two points all of the time, so don't worry.

However, there's one HUGE issue that people never ever even consisder...


Everyone suffers from stress, whether it be from work, family life, exercise or potentially other areas.   

Regardless of reason, the body will still responds in the same way.  It will realease high amounts of Cortisol (the stress hormone) 

If you're wondering what raised Corstisol feels like here are a few basic examples:

- That feeling of anger when someone pushes infront of you in a que

- That irritated feeling when a child won't do as you ask

- The nervous sensation before an important presentation at work


So, how can this impact negatively on Weight Loss? 

When Cortisol rises to high levels too consistantly, it stops the secretion of Hydrochloric acid in the stomach (basically the diestive juices in the stomach).  This prevents normal food breakdown and absorption therefore, we miss out on the benficial ingredients from the foods we eat.  Signs of low low levels of Stomach acid can be a bloated feeling after a meal, indigestion or even acid reflux.

How else can high Cortisol levels prevent Weight Loss?

High Cortisol levels will almost always lead to disrupted sleep.  Waking up in the night or early morning are signs of this (and no it's not because you need the toilet, regardless of what time you wake up, your bodies first response will be to go to the toilet).  This period of sleep is where our body recovers from the day both Psychologically and Physically.  If this is disrupted the body simply won't recover anywhere near as effectively as it could do.

One other simple sign which is ridiculously common, is the craving for SUGAR, ALCOHOL or COFFEE!  


Becasuse they make us feel better and release hormones such as (Dopamine, the feel good hormone).  High Cortisol makes us feel rundown, tired and negative.  These foods/drinks help lift us out of this negative state.

Unfortnately, can you really see high amounts of Alcohol, Sugar or Coffee assisting with Weight Loss??

(You probably already know the answer to that question)


There are so many other neagtive ways stress can impact Weight Loss, Performnce and general feeling of well being. 

Although we can never completely avoid stress, we can work around it and prevent it from hindering our progress.

So, how can we help control and work around stress?

Here are some basic examples -

1) Using a magnesium spplement in general and 30 minutes before bed.  Firstly, we're all deificeint in it (FACT), it carries out more than 300 actions/reactions within the body.  However, it also assissts with a restful nights sleep therefore helping both psychologcal and physical recovery as well as assiting muscular recovery and relief of soreness after exercise.

2) Switch high Caffeine based drinks such as coffee or enegry drinks for an alternative drink such as teas (chamomile is perfect, as is green tea).  This reduction in caffeine helps stop unnatural hightented levels of Cortisol throughout the day therefore lowering fluctutions in psychological stress.

3) Exercise, even if it's just walking.  Although it does temporarliy raise physical stress whilst you exercise, it takes our mind off Psychological stressors which are always the biggest problem.  As an added benefit, we also get the Dopamine release afterwards which makes us feel happer and more content without having to use negative foods/alcohol to do it. 

4) Stretching or massage.  We tend to hold a lot of tension and stress in our muscles, particluarly around the shoulders and neck.  Dedciate some time consistently to help relieve this muscular tension. It helps create a feeling of relaxation, assists with sleep as well as promoting blood flow and muscular recovery.  


These are some very basic examples that can be easily applied.  Believe me, they will improve Weight Loss and the general feeling of well being.  My advice is to consider introducting at least one of these methods conistently.  DON'T try all four as you'll be like a dog chasing four rabbits, trust me, something WILL slip if you do that! 


I continually use and encourage methods like this and others with myself and my clients.  Why? because they feel better, happier and it gains significantly better results!


For any of you that are considering a change, don't hesitate to explain it to us.  We're happy to give and offer advice.


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Graham Lawson - Weight Loss Coach

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