a quick one on training……..


In order to achieve your health and fitness goals, you simply MUST train!

When it comes to training, rarely does one size fit all, and if you were to ask 10 people (who have got results) what they do, you may get 10 different answers…

How I train is specific to ME, how YOU train needs to be specific to YOU.

Training age/experience, injuries & limitations, personal likes & dislikes, frequency & time are just some of the factors that need to be considered when looking at what is the best approach for you to take.

There is no such thing as the ‘best exercise’, only the best exercise for you.

However, I do believe there are two factors that apply to ALL forms of training:

1) You must train with relative intensity.

Training ‘hard’ is all relative, but remember that training needs to place a stress on your body for it to change. Training NEEDS to be intense, otherwise we would all get in shape from simply going shopping or cutting the grass.

How do you know if you are training hard?

Ask yourself this:

When did you last truly step out of your comfort zone in the gym?

Or imagine this:

On a scale of 1 to 10, 1= laid on the sofa doing nothing, and 10=being sick out of your eyeballs (not literally ha) where would you currently place your sessions?

2) You must train progressively.

Put in very simple terms, you need to beat or improve what you do every time you train.

No matter what style of training you adopt, you need to log your workouts and come into the gym with a clear plan of action.

You need to log all reps and all weight lifted and create targets.

Your body will adapt very quickly to the stress of exercise, therefore progression is an essential factor in helping to ensure that your training continues to provide the correct stimulus for change.

Chances are you do this in all other areas of your life: for example, your relationships and work life both progress, this what keeps things moving forwards, this is how we grow and develop.

Please note that both of the factors above have nothing to do with age or the ‘amount’ an individual may currently be lifting.

e.g. – Lets say I’m lifting 100 kg on an exercise, but I’ve been doing so for the last 2 months, I haven’t increased in either weight or reps performed….

…..and Mrs Smith was lifting 3kg 2 months ago and is now lifting 6kg, then Mrs. Smith has progressed more than I have.

Where you start is irrelevant, intensity and progression is relative to you and your goals….

That’s all for today, until the next time, keep moving forward

Tristan ‘log book’ Buttle.

P.S – Adding weight to an exercise or increasing reps should NEVER be done at the expense of poor form!

P.P.S – If your performance isn’t progressing then you need to ask yourself why?

P.P.P.S – Give me a shout if I can help you out with any of the above.


The 4 essentials to fat loss: Number 1………


We live in a world of information overload, & the birth of social media has provided many individuals and self-proclaimed ‘experts’ or ‘gurus’ with a voice…

Often, these voices tell you that they have THE answer, and that they have THE secret, and that ultimately, their way is THE way.

When it comes to fat loss & getting in shape, there are many ways to train and many ways to set up a nutritional plan….

…..however what works for someone else is not guaranteed to work for you.

The work that is required to achieve any goal is always obviously dependent on the specifics of the goal in question, that been said, I believe there are 4 basic areas that apply to ANY fat loss related goal…..

Today, we are just going to look at number 1, I’ll be in touch over the next few days with the rest…

1) Eating and understanding calories:

Nutrition is a MASSIVE topic and probably THE most confusing area of fat loss.

>However, in simple terms, fat loss ultimately comes to down to creating a calorie deficit.

This is ESSENTIAL, please don’t let anybody tell you calories don’t count. Too much of ANY food can result in weight gain.

A deficit can be achieved in a variety of methods and no one approach suits everyone.

What I will say is that when it comes to a creating a calorie deficit consider the following:

>What is the highest (not lowest) number of calories you can consume to achieve your goals? This will prevent you from starving yourself, setting unsustainable targets and stop you from burning out and giving up on your goals… remember that by definition, calories are a unit of ENERGY.

>The biggest influencing factor on fat loss is the TOTAL amount of calories you consume on a continual basis, not the time of day that you consume your calories.

Eg: let’s say you need to eat 2500kcal, but you have a busy day and it gets to 9pm but you still have 500kcal left to consume, then eat!!

It is the total figure that you hit by the end of the day that counts.

Start with the basics first, if you reading this and you are struggling with losing body fat, I suggest you start by logging your daily food intake.

You can easily do this by downloading the myfitnesspal app on your phone.

Its free, its simple and very user friendly.

Don’t worry about the targets the app sets you with, just use it as a log, this will help you to assess exactly where you are at with your intake.

It will also educate you on the true calorie content of certain food choices!

I’m not saying that you need to log everything, every day for the rest of your life, but if what you are doing isn’t working, then perhaps it’s time to try something new?

That’s all for today, if you get stuck with anything, then give me shout,

Tristan ‘calories DO count’ Buttle

Ps – part 2 with you tomorrow, if you are lucky!

Before you to go bed tonight, try this……….


Facebook is a bit of a double edged sword isn’t it?

I mean, don’t get me wrong, its an amazing tool for keeping in touch with old friends & for sharing some valuable information, whilst having a bit of banter…

Plus, some of you maybe reading this via Facebook, so it can serve a purpose to spread some occasional positivity…

However, unfortunately, like most things, it’s often down to people and how they use it, am I right?

This is where things can get potentially negative, argumentative, bitchy, jealous & competitive.

I try to remain in the essence of Facebook and seek the positive, most of the time……

Anyway, my point today is that I came across a mindful exercise which I’m going to try out tonight before I go to sleep, proving that Facebook can offer some positivity:

All you have to do is simply write down 5 ‘wins’ you had today.

No matter how small, just 5 things that made you feel good.

That’s it.

Easy, right?

I’m doing this (and inviting you to also do so) to re-frame my day….

It’s so easy to get bogged down in all the negativity and worry of life…and we forget about the positives, we forget what we do have, we forget what we have got…..

We all do this, myself included.

So I invite you to take 5 minutes of your day, later on tonight, before bed, to re-evaluate your day…

What you thought was maybe a crappy day, may turn out different…if you can re-evaluate today and re-frame what it meant to you, maybe tomorrow will be that little bit easier?

Try it, let me know how you get on….

Until the next time,

Tristan ‘5 things’ Buttle

P.S: if you did this every day, that would be 150 wins/positives in a month

P.P.S – that’s also the equivalent of 1850 wins/positives a year.

It’s a waste of time…………………

Have you ever found yourself laid awake at night with worry? 

You can’t sleep, your mind is racing & you get more annoyed at every hour that passes??? 

As it’s another hour awake when you know you should be asleep….

You are literally on count down…..

Awful isn’t it?

I’ve been there…..I still find myself there from time to time….

Maybe you are overthinking something that has happened or more than likely its something that you THINK is going to happen?

Here’s the thing:
You simply cannot control what is going to happen to you…..
…..sometimes the only thing you can control is your attitude towards these events & what happens in your life…..
Worrying & using your energy on things you can’t control is a waste of time…
This applies to every aspect of your life…. Your health, business & relationships…..
Time is so so precious, I’m feeling this more & more as I grow older myself…..value your time & use it positively… Ideally without worry….
Easy said than done I know…
However I want you to try & remember this the next time you are struggling:
Fear/worry is based on what hasn’t even happened yet, it’s always based on what MIGHT happen & you cannot predict the future…..

That’s all for today, until the next time.

Tristan ‘crystal ball’ Buttle.

P.S – I’ll send some practical tips on improving your sleep later in the week.

I’m not going to tell you…………………..


……….that you will LOVE exercise……….

I’m not going to tell you……………that you will LOVE lifting……..

I’m not going to tell you……………that you will love feeling breathless, with your heart pounding out of your chest………..

So why on earth would you choose to do it?!

Why would you put yourself through this discomfort, or perhaps at certain times, even pain?

Simple, because I can guarantee how you will feel AFTERWARDS:

Think about, when have you ever regretted going to the gym?

You should never regret a workout, ever……

You don’t need to do exercise for the love of exercise (if you do, that’s totally cool by the way), but consider how you it makes you feel AFTER you leave the gym or the studio:

>Do you feel more confident?

>Do you feel empowered?

>Are you proud of yourself?

>Is your day more productive?

>Are you more creative?

>Are your personal relationships better or worse?

Every single we have the opportunity to improve, to move forward…….




It’s not down to anyone else to make this choice for you….

Not your partner, your circumstances, your situation, your kids, it is YOU.

You have the power; you can take control of your situation.

You are stronger than you think,

Until the next time,

Tristan ‘sanity over vanity’ Buttle.

P.S – there’s nothing wrong with picking a mode of training you enjoy, such as a group exercise class, the best routine for YOU is one that YOU can stick to.

Are you pissed off?


‘Don’t lose your temper’……

‘Don’t get angry’…..

‘Don’t be aggressive’…..

Most of us have been told or learnt that when we where kid’s its ‘wrong’ to lose our temper or to be aggressive.

However, what few of us are taught is how to channel our anger & in turn use it through an outlet positively & constructively.

If a child is taught to suppress their emotion & anger, where is the outlet for release?

This is the same for adults, if we can tap into our emotions positively & we can utilise them at the correct time, they can help & fuel us, rather than hinder us.
We ALL have times when it’s ‘just one of those days’……….

You can counter this by consciously planning to use all that frustration, anger, & passion that is no doubt building up inside you throughout the day & put it all into your workout…..

I’m here to tell you that it’s ok to get a little bit pissed off when you train!

ESPECIALLY if you are asking yourself to do something you haven’t done before, or you are aiming to push past previous limitations…..

I’ve wrote about the importance of having fun & banter before in the gym, & I still stand by it, 100%……

…….however if like me, you ever have ‘one of those days’, rather than taking it home with you, letting it grow, or taking it out on others, use it! Use that anger & use that drive to do something positive.

Anger and frustration without direction or focus are very negative & will do nothing but bring you further down, but if you learn to use it & apply it, you can turn it into a positive.

Remember that training, no matter what your goal is, should always provide you with an outlet to channel your energy on the day & give you a therapeutic effect.

Sanity before vanity my friend.

Until the next time,

Tristan ‘use it, don’t lose it’ Buttle.

P.S – try also using your fav workout tunes to enhance your workout………..