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.

Lessons from David Brent……..


Lessons from David Brent…………

I had a man date last night with one of my best mates and we went to see the new Ricky Gervais movie ‘David Brent: Life on the road’.

I was always a huge fan of ‘The Office’ and it was great to see Brent up on the big screen.

I won’t drop any spoilers, but the plot is fairly simple:

David Brent has always had a dream of being a successful & famous rockstar, he was in a band ‘Forgone conclusion’ during his younger years and this movie follows his final attempt at resurrecting his rock star career……

So Brent plans & embarks on a tour (well playing at 8 local pubs) & we learn he has had to hire session musicians as the original band have all grown up and moved on……

He funds the ‘tour’ by cashing in his pensions and using his credit card aka ‘his flexible friend’ as he calls it…

The tour runs at a continual loss and Brent’s spending continues to escalate……..

He pays for a HUGE tour bus, along with hotels for not only himself but the rest of the band, and due to poor attendance at his gigs, he even lets people in for free.

He then turns to hiring a PR agent, pays for photography sessions, and the spending goes on and on….

He is passionate about his goal, but he is oblivious as to why some things are clearly not working.

His answer when something isn’t working is to simply throw more money at it…
I see people fall into this trap with their own health and fitness goals:

>Investing in the latest gadget or ‘revolutionary’ technology…

>Buying THE most expensive gym gear or trainers (and not using them)…

>Investing in home gym equipment (and hanging clothes on it in the garage).

>Buying into the latest (often really expensive) fat loss miracle potion/pill/powder.

>Following the latest ‘diet’ fad or plan and buying all the (often really expensive) required products to supplement it.

>Continually swapping gyms and not creating any habits.

>Hiring a trainer but not doing any of the basics outside of the training.

If what you are doing isn’t working, I encourage you to simply ask yourself why?
What is the TRUE reason as to why to your progress has stalled?

All it takes is for you to be honest, open and reflective enough with yourself for you to realise where you are truly going wrong.

There is no match for consistent and progressive training coupled with a realistic approach to your nutritional habits.

Look at nailing the basics first before investing of your hard earned cash into something that you may not get the true benefit of.

That’s all for today, until the next time

Tristan ‘I’m a friend first and a boss second, and probably an entertainer third’ Buttle.

p.s – https://youtu.be/jQD3EjukimI

Are you really hardcore?


Are you hardcore?

We live in a world of social media & technology. I now rely on this as much as the next person as Facebook, Linkedin, Twitter, & Instagram, rightly or wrongly, have become part of my daily routine.

Now obviously this world I’m talking about can be a POTENTIAL wealth of knowledge & information for any subject, & this is especially true for the fitness industry. If you want to know how many calories are in an almond (7 btw) or what foods are recommended for fat loss, then Google happily will tell you (perhaps not always accurately but the ease of information is available). Back in the day (I’m a ripe age of 36 now, only a number…) I had to rely on buying magazines or books to enhance my knowledge, & when the internet did arrive it was……..very……..slooooowwwwwwwwwww & limited at best.

Sadly of more recent times, I see some potential negativity rising through social media with many many trainers/trainees  all appearing to be competing for who is the most ‘hardcore’. I’ve blogged about the ‘seriousness’ of the industry before, however I’d like to address what I believe is truly hardcore. Now whilst I totally understand how the teenage generation rise to this era, I personally don’t see how adults who succumb to the ‘hardcore’ mentality are actually helping achieve anything truly positive other than inflating their own ego/bravado.

Firstly let’s look at what being ‘hardcore’ ISNT (in my opinion):

-Posting a selfie DURING your workout.

-ANYTHING that uses the hashtag or description ‘#BEASTMODE’!

-Using descriptive words such as ‘killing’ or ‘destroying’ your workout. I’m willing to wager you have never actually (unless you are reading this inside) killed anything in your live & you are not as angry as your social media status would imply. You may train hard, but comparing it to killing & death is just too far, & frankly insensitive.

-Boasting about throwing up – this is simply stupid. NOBODY should encourage ANYONE to puke during a workout. Experiencing discomfort, & pushing individual boundaries is to be expected, but your workout should NEVER be about who can throw up the most! If you are continually throwing up, then you need to address your training, your nutrition, and your sanity!

-Only performing lifts/exercises you KNOW you are good at!

-Eating the EXACT same meals multiple times EVERY SINGLE DAY! Who does this appeal to?! Meal prepping takes time & should be part of your routine for consistency & results, but this robotic approach isn’t hardcore, it’s dull and boring. Chicken & broccoli x 4 every day, everyday, zzzzzzzzzzzzzzzzzzz, press snooze.

My biggest issue with all of this is that it does nothing but add to the already existing stereotype of regular gym goers being all about themselves & basically thick meatheads! This obviously isn’t the case but some of what goes on does nothing but add fuel to a fire that is already burning brightly.

The average person does not exercise, let alone train, if they do train its certainly not ‘insane’! So, as a trainer/PT who is your market &/or demographic? If it’s other P.T’s or fellow hardcore trainees then fair play BUT they are the ONLY people who can relate to or understand ‘BEASTMODE’. This makes for a very very niche market!

I am all for training hard & love to push myself, & others. I do believe that trainers should lead by example & not only ‘talk the talk’ but also ‘walk the walk’. I would also go as far as saying that most individuals/gym users are capable of doing more, but as ever it’s HOW we get an individual to get to the point where they feel confident enough in themselves to step out of their comfort zone.

The actual true lifters out there KNOW how strong they are, & KNOW what they are capable of doing, but don’t feel the need to address the world with it every time they hit the gym! The greatest lifters of all time, the most muscular & the strongest, most powerful athletes in the world are not stopping between every set to take a selfie!

Sharing workout information is great, if done positively, & without ego.

So what IS hardcore?

Hardcore is (in my opinion):

-The individual who has taken months to bottle up the courage to just walk into the gym, to be surrounded by others who know what they are doing (not always the case, but that’s another story!) & simply take their first step. That is hardcore, that is courage, & that is confidence.

-The individual who is NOT in the shape of their dreams but is trying on a consistent basis.

-The parent who is desperately trying to find the time to train despite having a family to support & job (s) to maintain, but manages to do so on a consistent basis. This is arguably more hardcore for all the single parents out there.

-The individual who despite being mocked, teased & even indirectly bullied by their ‘friends’ about the gym still maintains consistency towards their goals.

-The person who can say ‘no thanks’ when the rest of the office are indulging in donuts simply because ‘it’s Friday’ and that’s what the office does on Fridays.

-Anyone who still allows time for their friends, family & loved ones despite training, planning & preparing meals, having a full time job, along with all the other many stresses of life.

– Anyone who shares their own training advice to help others progress in positive manner.

-An individual who is attempting to perform exercises they know they are NOT very good at, rather than just doing what they know they ARE good at. Fellas: stop bench pressing!

-Anyone that uses the strength they find & build in the gym to help others become stronger both in AND out of the gym.

-Any individual who can laugh at themselves, both in & out of the gym.

-An individual who is strong enough to admit their own weaknesses, both in & out of the gym.

To summarise what I am saying is you can take your training & your approach to nutrition seriously, & the reality is you HAVE to if you want results, without taking YOURSELF seriously.

If you found this useful or helpful or you think it would help a friend/family member, please feel free to share and spread some positivity.

Thanks for taking the time to read my words, it is appreciated.



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