Andy Creed - Coach

Thinking about working with a PT but holding back?

This is common, here are some reasons people hesitate that I’ve heard over the years and my thoughts.

1️⃣ “I Should Be Able to Do This Alone”

Many people think they can figure it out on their own. They have watched abit of YouTube/instagram/tittok and think it can’t be hat hard. In my opinion a PT can save you time and help you avoid common mistakes. You don’t have to go it alone! 💡

2️⃣ Fear of Judgment.

Some are worried about being judged? A good trainer provides a safe, supportive space where your progress is the focus, not perfection. It also allow you progress at a rate you feel cope with mentally

3️⃣ Cost Concerns.

Yes, investing in a PT might feel expensive. Think of it as an investment in your health, confidence and long-term success. Your mental and physical well-being is worth it!

4️⃣ Not Knowing Where to Start.

Fitness can feel overwhelming and a mind field, do you do cardio, weights, mobility etc This is exactly why PTs exist, to guide you step by step with a clear, achievable plan.

6️⃣ Low Confidence.

Feel like you need to “get in shape first” before hiring a trainer? This can also be a huge stumbling block as you be learning movements/ways to do an exercise, which could be poor technically. Which would then take time to unlearn. A PT is here to help you at any stage of your journey.
7️⃣ Bad Past Experiences.

Yes we’ve all had a bad experience with a trainer before. But rest assured not every PT is the same. Please do your research, most importantly speak to them find out if their style of training suits you and your needs and aligns with your goals.

8️⃣ Fear of Commitment.

Not sure you can stick with a plan? That’s okay! A good PT will help you ease in and find a routine that fits your life.

The truth is choosing a personal trainer is a big step, but it’s one that can change your life in ways you didn’t think possible.

If you’re on the fence, let’s chat! DM me for a free consultation. I’d love to help you decide if working together is the right fit for you.

If you spoke to your friends the way you speak to yourself about your health…
you’d have no friends left.

“I’ve ruined my diet.”
“I’m so unfit.”
“I always fall off.”
“What’s the point now?”

That voice doesn’t create results.
It creates guilt, stress, and inconsistency.

Try thinking like this instead:

Missed a workout?
That’s one data point, not a failed routine.

Ate off-plan?
That’s normal human behaviour not “no discipline”.

Progress slowed?
That’s physiology, recovery, stress, sleep not laziness.

If you where coaching someone you wouldn’t say:
“Give up, you’re terrible at this.”

So why do it to yourself?

Real transformation isn’t about being perfect. It’s about responding better when things aren’t.

✔️ Adjust the plan
✔️ Get back to basics
✔️ Focus on the next meal, the next session, the next walk

Be consistent, not cruel.

That’s how results actually stick.

Save this for the days you’re tempted to quit.

Share it with someone who needs a reminder.

Here are some tips for your Best Sleep Routine

Quality sleep is essential for your health, mood, and productivity. Follow these tips for deeper, more restorative sleep: 💤

1️⃣ Stick to a Consistent Schedule ⏰
Go to bed and wake up at the same time every day—even on weekends. Consistency strengthens your body’s circadian rhythm, improving sleep quality.

2️⃣ Power Down Early 📵
Dim the lights and avoid screens at least 60 minutes before bed. Blue light disrupts melatonin, making it harder to fall asleep. Try reading, journaling, or light stretching instead.

3️⃣ Keep It Cool & Dark 🌡️🌑
The ideal sleep temperature is 60–67°F (16–19°C). Use blackout curtains, an eye mask, or white noise to create a distraction-free sleep environment.

4️⃣ Watch Your Diet & Timing ☕🥗
Caffeine can stay in your system for up to 10 hours—so cut it off by early afternoon. Also, avoid heavy meals, alcohol, and spicy foods within 2–3 hours of bedtime to prevent sleep disruptions.

5️⃣ Sunlight & Movement Matter ☀️🏃‍♂️
Morning sunlight and regular exercise help regulate your circadian rhythm, making it easier to fall asleep at night. Aim for at least 30 minutes of natural light exposure daily.

Sleep is self-care. Prioritise it, and your body will thank you!

What’s your go-to bedtime ritual? Share below! ⬇️

🎄Lesson from Christmas Day that can be applied to your Fitness Journey 🎄

Random thought I know but stay with me on this. Here are just some pointers that you could take from today and apply them to your life.

✨ Togetherness: Just like Christmas is better with loved ones, your fitness journey could thrive with support. Find your tribe, whether it’s workout buddies or online accountability partners.

🎁 Celebrate Small Wins: just like presents, they bring joy. whether it’s a new PR or simply showing up is worth celebrating.

🎄 Consistency Matters: The magic of Christmas is in the preparation bring it all together for the big meal. Your fitness goals are the same, small, consistent efforts lead to big results.

🍪 Balance & Joy: Enjoy the treats! Fitness isn’t about deprivation, it’s about balance. Indulge, recharge and come back stronger (mince pie fuelled pump are crazy).

💡 Reflect & Reset: Christmas inspires hope and renewal. Take time to reflect on your fitness journey, celebrate progress and set new goals for the year ahead.

Let’s channel the spirit of the season to make 2025 our fittest, happiest year yet! 💪 if you need support or guidance holla at ya boy.

🎯 Why Don’t People Choose a Personal Trainer?

Thinking about working with a PT but holding back?

This is common, here are some reasons people hesitate that I’ve heard over the years and my thoughts.

1️⃣ “I Should Be Able to Do This Alone”

Many people think they can figure it out on their own. They have watched abit of YouTube/instagram/tittok and think it can’t be hat hard. In my opinion a PT can save you time and help you avoid common mistakes. You don’t have to go it alone! 💡

2️⃣ Fear of Judgment.

Some are worried about being judged? A good trainer provides a safe, supportive space where your progress is the focus, not perfection. It also allow you progress at a rate you feel cope with mentally💪

3️⃣ Cost Concerns.

Yes, investing in a PT might feel expensive. Think of it as an investment in your health, confidence and long-term success. Your mental and physical well-being is worth it! 💵

4️⃣ Not Knowing Where to Start.

Fitness can feel overwhelming and a mind field, do you do cardio, weights, mobility etc This is exactly why PTs exist, to guide you step by step with a clear, achievable plan. 🎯6️⃣ Low Confidence.

Feel like you need to “get in shape first” before hiring a trainer? This can also be a huge stumbling block as you be learning movements/ways to do an exercise, which could be poor technically. Which would then take time to unlearn. A PT is here to help you at any stage of your journey. 🫶
7️⃣ Bad Past Experiences.

Yes we’ve all had a bad experience with a trainer before. But rest assured not every PT is the same. Please do your research, most importantly speak to them find out if their style of training suits you and your needs and aligns with your goals. 🙌

8️⃣ Fear of Commitment.

Not sure you can stick with a plan? That’s okay! A good PT will help you ease in and find a routine that fits your life. 🚶‍♀️🚶‍♂️

💡 The truth is choosing a personal trainer is a big step, but it’s one that can change your life in ways you didn’t think possible.

👉 If you’re on the fence, let’s chat! DM me for a free consultation. I’d love to help you decide if working together is the right fit for you.

Progress Over Perfection!

When Prabs came across a photo from January, she was shocked. It hit hard realising she’d let herself slip back into old habits after working so hard to get into shape previously.

Here’s the thing, life happens. For her the year has been full of challenges, BUSY schedules (commitments/work/social life) and honestly even in her words a lot of excuses (we’ve all been there!). Yet despite the obstacles, she took ownership of where she was.

I remember the very frank conversation about going on holiday to Rio. All the excuses were coming out with as she was just about to do some split squats before 6am in the morning. I asked her where does she want to be? We mapped out a plan of action and she got to work, and the results speak for themselves.

Yes, you read correct prior to 6am! To get her/our sessions in she committed to getting to the gym at 530/45am

📅 Most of Prabs progress has come in the past 4-6 months. through consistency, hard effort, and determination it’s now reflecting in physique she is carving out. Now we have set new goals still more to go, but this progress alone is proof of what’s possible when you don’t give up.

We haven’t even talk about strength and muscle development and body shape distribution. Which has all gone through the roof.

THE KEY THING I WANT YOU TO REMBER IS - Your journey isn’t about being perfect; it’s about showing up, learning, and pushing forward even when life is hard. Progress is the ultimate motivator!

Let’s cheer anyone on as they keeps showing up and crushing it! 🙌💯

I am going to cut to the chase, if you are not where you want to be.

ITS ON YOU!

Over the years I have heard an array of excuse as to why someone hasn’t achieved their goal.

I don’t have time
I have a busy social calendar
I have kids
I have a slow metabolism
I am too tired
I can’t stop eating

And the best one ive heard recently

I forgot my watch so I didn’t go to the gym (you know who you are)

The bulk of the reason why you are where you are is down to your choices you have made. Now, this is probably down to the fact you’ve gone into a diet with rose tinted glasses on and thought a little deficit and it would be plan sailing, when in reality its not. Lets outline somethings that are likely to come up

You will have social events
You will be hungry
You will crave foods
You will skip workouts
You will question what you are doing
You will have bad days

Don’t give up, don’t self sabotage the journey is not always going to be easy. The clients that succeed are typically the ones that reach out at the first sign of trouble. From their coaches like myself can guide you through your feelings of doubt or problems that have arisen. Tomorrow I’ll share a client success story of a lady that did just that.

When you’re on a fat loss journey and someone dismisses your progress by saying ‘It’s just carbs and water’—don’t let it get to you! Even if they are potentially correct. You started to make small changes to your life, habits etc Every small win counts, as this motivation can spur you on for a few weeks and this will keep us going in the initial stages. Stay focused, celebrate the progress, and keep pushing forward💪✨ ”

In the quest for better health and weight management, it’s easy to get caught up in the latest dieting trends. From whole30 to intermittent fasting, dieting crases promise quick results and a solution to all your nutritional woes, but 9/10 these diets are unsustainable. Instead of jumping on the latest diet bandwagon, consider a more straightforward and manageable approach: reducing your current food volume to meet your nutritional goals.

Understanding Food Volume vs. Nutritional Value

Food volume refers to the amount of food you consume, while nutritional value is about the nutrients those foods provide. Many fad diets focus on cutting out specific food groups or drastically changing what you eat. However, these approaches can lead to eliminating food you currently like and make eating a stressful experience. By simply reducing the volume of food you eat, you can create a calorie deficit/surplus necessary for weight loss or maintenance.How to Get Started

Assess Your Current Intake: Start by taking note of how much you’re currently eating. You might be surprised at how easy it is to reduce portion sizes without feeling deprived.
Make Gradual Changes: Instead of cutting your portions in half overnight, start by reducing them by 10-20%. Gradual changes are more sustainable and easier for your body to adapt to.
Prioritise Nutrient-Dense Foods: Focus on foods that are high in nutrients but low in calories, such as fruits, vegetables, lean proteins, and whole grains. These foods will help you feel full and satisfied, even with smaller portions.
Use Smaller Plates: This simple trick can help you eat less. A smaller plate makes portions look larger, which can psychologically satisfy your appetite.
Stay Hydrated: Sometimes, thirst is mistaken for hunger. Drinking water before meals can help you feel fuller and reduce the amount you eat.
If you still are a struggling, reach out I am more than happy to help you on your journey

Finding Balance ⚖️

Fitness isn’t just about pushing your limits📈

Now, don’t get me wrong there is nothing like hitting a PB (personal best) whether that’s a 5km run time, or when you hit 100kg on the bench for the first time.

Sometimes you need to play the long game. Now, as an old man in my 40s I see the value in finding moments to relax and rejuvenate. 🧘‍♂️

The body needs time to repair itself to build back stronger. A lot of people put too much stress on their bodies, which eventually may cause it to break.

This could be a peaceful walk in nature, a gentle yoga session, simply stretching, getting a touch more sleep, or even jumping in the sauna. Relaxation is key to a balanced and healthy lifestyle.

Remember, taking time to unwind helps your body recover, reduces stress, and keeps you motivated on your fitness journey. 💪✨

How do you incorporate relaxation into your fitness routine? Share your tips below! ⬇️