If you play by the same hand……..


If you play by the same hand, how will you find something new?

Now I’m the first to admit, change can be very off putting.

I often cite 2014 as a year when my life was nothing but change, & it was very tough at times.

During that time I lost focus, lost direction, questioned myself, even partly lost sight of who I am along the way…

Does any of this sound familiar to you? Have you ever felt like this?

………when you KNOW that you can’t keep doing the same thing and you HAVE to change?

BUT the change is scary isn’t it?

It can be hard to embrace the new… I get it.

I can throw a million clichés at you; I can tell you that it gets easier with time or that you will adjust, etc. etc.…..

We’ve all seen the countless motivational quotes plastered all over Facebook & Instagram…..

> They are all well & good, but do they actually have an impact?

> Do they actually help you?

What I invite you to do is focus on what is wrong right now….now focus on the pain of remaining the same…..

> If you DON’T change, what will happen?

> Where will your current pathways lead you?

Rather than just ‘thinking positively’, consider the consequences of NOT changing….

Only when the pain of remaining the same far outweighs the pain of change can we can start to move forward and embrace the change……..

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

Tristan ‘SOOOOOOOOOOOO much happier now’ Buttle.

P.S –Trust me when I say you CAN make change, & you CAN move forward……..and that I will help you as much I can…your current situation doesn’t have to be your story.

P.P.S – Sorry I haven’t been in touch as much recently, you’ll be hearing from me again soon.


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.

She looked at me like I was actually insane………


There I was earlier this morning, singing away, fully rocking out in my car, dancing, tapping the steering wheel, whilst sat at the train crossing waiting for the train to pass…

Now in my head I’m a great singer, reality is that I’m truly awful!

If you don’t believe me, ask the woman who was fortunate (or unfortunate) enough to be waiting on her bike next to my car….she looked at me like I was actually insane……

The thing I’ve left out of this little story so far is what I was listening to…..

Ermmmmm, no easy way to say this……..

It was the Pitch Perfect soundtrack……..

You seen it?

The movie that is based on an all girl acapella group? Well, yep, that’s what I was rocking out to!

Not overly masculine I admit, and I probably lowered my testosterone count during my journey……..

Anyway, I was happy and I was enjoying the moment, despite what the lady next to me thought…..

I want you to do the same my friend….find enjoyment in the little things, life is too short, enjoy yourself, have fun, be stupid, sing, dance, do what makes YOU happy……..

Forget what others think, enjoy the moment & don’t let their judgement affect you…

That’s all for today, I’m going to & workout and listen to some heavy rap music (honest…….)

Until the next time,

Tristan ‘aca cuse me’ Buttle.

P.S – I actually bought the CD for a special someone as a gift, but you know when you buy someone something because you secretly want it for yourself??……. I may have done that………….

Before you go to 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 giggle at times…..

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.