Julian Brass’ Post

Do you have one foot slamming the gas pedal in your fitness while the other is firmly planted on the brake? The requirement for stepping into the body/mind/life you desire is that you must step OUT of the body/mind/life you're in now. Without change, there is no change. What you're doing and how you're eating now has brought you to the body, the lack of energy, and the frustration you're experiencing now. - The time you spend in the closet trying on clothes and being frustrated because you can't find something that fits! - The times you make sure to pull the kids/hubs in front of you for a picture on the beach. - The nights you sneak into bed making sure the lights are off Deciding to change what you see in the mirror requires a nutritional intervention. Can you still have a glass of wine on date night? Yes. Just trying to eat better and or swear off carbs ain't gonna cut it though. Deciding to change how your body looks and performs requires a specific plan that will have you moving some weights in the gym. Do you need to pulverize yourself in a pool of sweat to be effective? No. Group fitness classes and moving weight for the sake of moving weight ain't gonna cut it though. True transformation is going to come from 3 things 1️⃣ Getting your nutrition on point 2️⃣ Following a plan to build lean muscle 3️⃣ Having the accountability to do those things consistently If you want help with all three shoot me a message. We'll have a conversation and see if we both feel we should schedule a call. No pressure, we'll clearly define your desire and design your plan together. If that sounds fair this is your SIGN to stop struggling and talking yourself out of prioritizing YOU! 🙂

You can do all the workouts you want. You can really bust your butt in the gym. And none of it will matter if you walk out there and make all the wrong nutritional choices. A successful health and fitness program - one that yields results now and in the future - is 80% nutrition and 20% training and... 100% mental. Don't worry about doing the math. It all adds up the way it should, which is why the "Food For Thought" 6-Week Challenge exists. Once we buy into the importance of a quality nutritional plan, we can maximize every ounce of energy we put into our physical fitness, which leads to maximizing the results we want. I'm experiencing the importance of that as I recover from a leg injury. I can't train like I want to. That's beyond my control right now, but I can control doubling down on my nutrition and maintaining a positive mindset while I recover. Here's another example...have you trained so hard that you get frustrated because you're not losing weight like you thought you would? Come join us...we can change that for the better. You'll do some heavy lifting without setting foot in the gym (unless you already do that), and you will be rewarded for your work. The results you get, and the confidence that fills you up because of it, will be invaluable...and paying only $79 won't hurt either. Click the link in the comments to get more info and to sign up...

Its been 10+ years in the fitness industry. I have lost 20+ kgs fat, gotten leaner, stronger and MOST importantly maintained the lifestyle. Here are 3 things people think I would be doing to maintain the fitness & physique I have: 1/ No Social Life You are the sum of the people around you and experiences you have had. I choose a social circle that aligns with my values, beliefs, and my goals. 2/ No Good Food I choose to say no 8 times and then have 2. Without discipline it would definitely not be possible, but having a more human approach that’s sustainable is what I choose. 3/ Gym 7 Days Over time I have transitioned from a 3 month whatever-it-takes perfection mentality to a 90 year lifestyle. And in this lifestyle, I love hitting the gym 4-6 hours a week (which means I don’t live in the gym). Try to stay consistent > short-term adherence. 4/ Strict Boring Diet Knowledge goes a long way in giving you dietary-freedom. The day you understand a little more about quantified nutrition, calories, macro like protein carbs and fats - you learn the art of eating. Getting more knowledge around the game of eating is super important for flexibility, considering you are going to play this game 3 to 4 times a day for the rest of your life! 5/ Monotonous Life Success happens when you do those boring things repetitively and get better at it - period. But the important thing is to understand that by my okay with monotony: because I have clear goals. I know what I am running after and what I exactly need to do to get there. I understand why am I willing to go through it to achieve my goals. Let me know in the comments about your preconceived notions and fitness!

Key Facts about Fitness 📌Regular and Consistent physical exercise is essential for maintaining good health. 📌 Engaging in a variety of activities such as cardiovascular exercises, strength training, and flexibility exercises, helps promote overall fitness. 📌 Proper nutrition complements your fitness routine. A balanced diet with adequate protein, carbohydrates, healthy fats, vitamins, and minerals is crucial. 📌 Rest is essential for muscle recovery and overall well-being. Ensure you get enough sleep and allow time for muscle repair between workouts. 📌 Gradually increasing the intensity of your workouts helps you continually challenge your body, leading to improved fitness levels. 📌 Staying well-hydrated is crucial for performance, as water plays a vital role in various bodily functions, including temperature regulation and nutrient transportation. 📌 Fitness is personal, and your goals may differ from others. Focus on what works for you and align your fitness routine with your specific objectives. 📌 Regular exercise can have significant benefits for mental health, reducing stress, and anxiety, and improving mood through the release of endorphins. 📌 If you're new to exercise or have specific health concerns, consider consulting a fitness professional or healthcare provider to ensure you're following a safe and effective plan. Remember, fitness is a journey, and finding activities you enjoy can make the process more enjoyable and sustainable. Have a beautiful weekend 🥰

How do you measure progress? There's more than one way to assess progress with your health and fitness. If you're only metric is the scale then you're going to be missing out on other markers and leaving yourself open to altering moods depending on what it says. The scale still has it's place and it's one metric we use inside The Executive Edge, but not the only one. Here's 3 other metrics you should be focusing on to gauge progress on a health and fitness program: 1. Energy levels- Do you have more energy day to day? If you're nutrition is dialled in and you're exercising regularly you should notice improved energy levels. 2. Clothes - How do your clothes fit? If your goal is to lose weight are they feeling looser? Do you have to use the next notch on your belt? 3. Visual- If you're taking progress pictures, you should be able to see a visual change. A good transformation can take up to 12 weeks but keeping an eye on progress pictures every couple of weeks will help. Sometimes weight on the scale may not change but your body composition will. Body fat measurement is also a better metric than BMI because BMI is just focused on total weight and height/age. If you're not making the progress you want and things are feeling 'stuck', reach out by message or booking a call in my diary.

I've owned a gym for 10 years. Here Are 10 Practical Strategies That I See The Fittest People Use. With over 25 years in the fitness industry and the privilege of being the owner of Live Free Fitness, I want to share the top 10 things you can do to excel on your fitness journey: 1. Clear Goals: A goal without a plan is just a wish. 2. Strength Training: Weight lifting is the best way to build strength and confidence. 3. Nutrition Focus: Whole foods 90% of the time, pizza and burgers 10% of the time. 4. Stay Hydrated: Water helps all functions of the body, drink enough of it. 5. Prioritize Sleep: Sleep makes performance and metabolism better, don't get less than 7 hours of it. 6. Protein at every meal: Eating more protein means eating less fats and carbs, leading to more muscle and better metabolism. 7. Stress Management: Find ways to manage stress, like deep breathing or yoga. Stress builds unless you find ways to relieve it, be proactive with stress relief. 8. Consistency Matters: The difference between fat and fit is simply showing up. 9. Track Progress: What gets measured gets results. 10. Seek Expert Guidance: Hire a coach or buy a program. Save time and get better results. Remember, we each have a unique fitness journey. Let's embrace it, stay committed, and support one another within the Live Free Fitness community! . What would you add to this list?

Fitness is the fountain of youth! As a 63-year-old lifestyle fitness coach, I've seen firsthand the incredible benefits of exercise for longevity and metabolic health. But I'm not just saying this because it's my job. I'm saying it because it's the truth. Fit people seem to defy aging. They have more energy, better moods, and stronger immune systems. They're also less likely to develop chronic diseases like heart disease, stroke, cancer, and diabetes. I know that life can be busy and it's easy to let fitness slide. But even a little bit of exercise makes a big difference. Even if you can only spare 30 minutes a day, that's enough to see real results. Here are a few tips for making fitness a part of your life: 1. Find an activity that you enjoy. If you don't like running, don't force yourself to do it. There are many other ways to get exercise, such as swimming, biking, dancing, or hiking. 2. Start slowly. If you're new to exercise, don't try to do too much too soon. Start with short workouts and gradually increase the duration and intensity as you get stronger. 3. Be consistent. The key to getting results is to exercise regularly. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. 4. Find a workout buddy. Having someone to exercise with can help you stay motivated and accountable. I know that fitness isn't always easy. But I promise you, it's worth it. Exercise will make your life better in so many ways. If you're ready to start living a healthier, longer life, I encourage you to reach out to me for a free consultation. I can help you develop a personalized fitness plan that fits your lifestyle and goals. #lifestylefitnesscoach #longevity #metabolichealth #wellness #healthyliving #aging #antiaging

“𝗙𝗶𝗻𝗮𝗹𝗹𝘆, 𝗮 𝗳𝗶𝘁𝗻𝗲𝘀𝘀 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝗺𝗲 𝘁𝗵𝗮𝘁 𝘄𝗼𝗿𝗸𝘀”⁣ ⁣ Say goodbye to those strict diets and unrealistic workouts. ⁣ ⁣ Tired of the constant struggle to get healthy?⁣ You're not alone.⁣ ⁣ We've all been down the path of gym challenges and personal trainers.⁣ ⁣ Let's be honest – every gym out there promotes them (𝘆𝗲𝘀, 𝗲𝘃𝗲𝗻 𝘂𝘀 𝗼𝗻𝗰𝗲 𝘂𝗽𝗼𝗻 𝗮 𝘁𝗶𝗺𝗲).⁣ ⁣ But pause for a moment and think about what those programs are truly achieving. ⁣ ⁣ 8-10 weeks of diet restrictions and gruelling workouts 5-6 days a week.⁣ ⁣ And for what? A fleeting moment of standing in your underwear, flooding social media feeds?⁣ ⁣ Is that really the ultimate goal?⁣ ⁣ Most people fall back into their old habits and end up back at square one.⁣ ⁣ The MBH gym is rewriting the rules. ⁣ ⁣ It's not about shedding the most weight in a mere 8 weeks.⁣ ⁣ It's about embracing changes that last a lifetime. ⁣ ⁣ Changes that uplift both your mental and physical well-being.⁣ ⁣ No more crash diets. ⁣ ⁣ No more relentless hours at the gym.⁣ ⁣ Just a realistic approach that's all about sustainability and growth.⁣ ⁣ Join us in prioritising your health journey for the long run.⁣ ⁣

Say hello to Liliana, a fitness enthusiast who walked into my training with a lot to achieve. Her goals? ➡️Get leaner, build muscles, lose stubborn fat, work on her glutes, improve her posture, and boost her overall health. Plus, she had her eyes set on those flat, toned abs. But the journey wasn't easy-peasy. She was puzzled about her nutrition, tired of mundane gym routines, and was clueless if her training was helping her get closer to her goals. The surge of online information only added to her confusion. So, here's the game-plan I came up with: I incorporated a Progressive Overload principle in her training schedule, gradually increasing the stress on her body during each workout. I designed her nutrition around a Flexible Macro approach, giving her the freedom to pick her food sources while staying within her macro limits. We paid extra attention to her sleep schedule and recovery routines. ✅The result? Liliana finally, achieved her goals, most importantly she enjoys the workouts, now she has herself as her priority, and finally saw her hard-earned abs! If you're someone struggling to reach your fitness goals amidst all the noise out there, just know, help is here. All you need to do is reach out! Bonus video workout:🎥🏋️ Training and exercises were structured according to Liliana goals, conditioning and physical level. ⚠️⚠️⚠️: Before attempting any program or workout routine seek professional advice, he will guide you, and create a program exclusively for you. Do not copy training from the internet, or from someone else, because everyone is different, what works for person A may not work for person B. Stay active, stay focused.Good workout for everyone💪🏽💪🏽 #personaltrainer #fitnesscoach #nutrition #goals #bodytransformation #luxembourg #luxembourgcity

Fat Loss & Fitness Made Simple Tip No2 Be more NEAT We lead busy lives, with lots of plates spinning and lots of other people to consider. I doubt that will ever change for you and this means that we have to acknowledge that fact. This means that we have to be clever about what we do to improve our health and fitness. One simple step is to look at ways to become more NEAT every day. What to know what NEAT means, I'll tell you in the 2 minute video and I'm pretty sure you never remember it. Are you ready to start your health and fitness journey to lose weight, get fit and become energised BUT don't know where or how to start? On Monday 8th January I'm running a 28 day programme called BIG WINS from small steps The aim is to show you that when you take simple, speedy and sustainable action imperfectly but consistently you achieve amazing results. The focus will be on creating 3 new habits for ... Hydration Daily exercise (minimum 5 mins a day) Daily step challenge (NEAT anyone?) This will lead within the 28 days to ... Drop 2-5lbs of weight Increased Fitness Boost in energy The investment is just £27 and for complete transparency at the end of the programme I will invite the right people to invest in and join my Inner Circle. Want to join the 28 day programme comment I'M IN in the comments and I will send you the link to join. Ashley BE FIT. BE WELL. BE UNSTOPPABLE.