I looked like I was wearing a nappy………………


I’ve just got back from a week in the Lake District with my girlfriend and her family friends, we had an amazing time and I would recommend it to anyone!

A week of biking, walking, hiking, relaxing & chilling with one of my favourite people was exactly what I needed.

Part of the trip included the opportunity to go mountain biking, which I agreed to, even though I haven’t rode a bike (as in an actual bike, not spin bike) in a VERY long time, and given that some the guys on the trip were well into biking, I don’t mind admitting I was a bit nervous!

The night before I was advised to borrow some padded shorts to protect the ‘delicate’ parts of the male anatomy……..

Fast forward to the next morning, and there I was, walking a bit strange and feeling like I was wearing a big nappy…

I was questioning whether this was actually necessary, as it seemed a bit overkill in my inexperienced mind….

Oh how wrong I was!!!

After getting about half way around the course, let’s just say I was VERY thankful I had my nappy on!

It’s a unique feeling that only men reading will be able to relate to, but all of sudden the padded shorts made absolute perfect sense!

If you relate this to your health & fitness goals, there is a valuable lesson to be learnt:

>Experience leaves clues…..

If you are unsure about how to tackle your goals or have little experience to draw on in the gym, then seeking advice from an experienced professional will help to you to massively enhance your performance and your results.

Don’t be afraid to ask for advice, and don’t be afraid to embrace something new even if it seems strange like wearing a nappy!

That’s all for today, until the next time

Tristan ‘pampers’ Buttle.

P.S – I’ll be back in touch this week, speak soon.


Breaking up after one argument……..


>Chances are that at some point you have had an argument with your other half?

Did you break up immediately after this one single argument?

>Chances are that at some point you have disagreed with a friend?

Did you immediately sack this friend off and remove them from your life?

>Chances are that at some point you have cracked or damaged your phone?

Did you then throw your phone against the wall, smashing it to pieces?!

>Chances are you have burnt the tea at some point?

Did you then torch the entire kitchen?!

>Chances are that at some point you have had a flat tyre?

Did you then get out the car and slash the other 3 tyres?!

I bet you have been guilty of self-sabotaging when it comes to your goals though?

Eg: you’ve had a long day hectic day, you skip the gym, and by the time you sit down to eat you are tempted by your favourite trigger food…………

You indulge…..

Big time……..

And then some….

You eat more, not because you particularly want it, but because you have come this far and the damage is done, so you may as well right?

Diet starts again on Monday? No point starting before is there?

If this happens because it’s just a bad day, that’s fine as nothing, if done in isolation will ruin your progress completely.

However, I invite you to ask yourself if your actions are linked to a lack of self-belief?

Deep down, do you truly believe you can achieve your goals?

If you don’t truly believe in your ability to succeed, you will find and create examples to support your doubts, and you will tell yourself:

>’This won’t work’…

>’I can’t do this’…

>’I’m too busy right now’…

>’I’m just not ready yet’…

>’I’m not good enough’…….

>’I’m useless/I’m lazy’…………..


You are the sum of what you do the most of……………

>One bad day doesn’t have to become a bad week………

>One bad week doesn’t have to become a bad month….

>One bad month doesn’t have to become a bad 3 months……….




Remember this:

Rituals and routines get results………..

Stop giving up on yourself and start believing in yourself,

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

Tristan ‘you CAN do this’ Buttle

P.S – sorry I haven’t been in touch recently busy, but happy times.








Does your ‘diet start again tomorrow’?


Does your ‘diet start again tomorrow’?

In your mind, have you been ‘bad’ or ‘fallen off the wagon’ this weekend?

Starting tomorrow, is this week going to be different?

> What changes are you going to make?

> Most importantly, what changes are you going to be able to stick to?

How is this week going to be TRULY different to any other week?

What action can you take to put yourself one step closer to achieving your goals?

Consider this, what is greater?

The pain of change?
The pain of remaining the same?

What will happen if you don’t change?

Why not make this week truly different?

Trust me when I say you CAN change.

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

Tristan ‘believe in yourself’ Buttle.

P.S – doubt kills more dreams than failure ever will…………………


Breaking up after one argument…….


>Ever been in a relationship and had an argument?
Chances are the answer is yes.

>Did you break up as a result of the argument?
Chances are the answer probably is no (depends on the severity of the argument, but for the most part most couples don’t break up over their first argument).

If the arguing becomes constant and escalates, the result may be different and this is often why couples break up. Through time, they simply cannot get on. Through time, the bad times outweigh the good.

What does this have to do with your health & fitness goals?

When it comes to your goals, what you do the most of through time is what dictates your end result.

Just like how consistent arguing can lead to a break up, consistent fulfilment, joy & contentment leads to happiness within a relationship.

This applies to all aspects of health & fitness: nutrition, training, and lifestyle.

>Being ‘good’ Monday to Thursday with your calorie intake but constantly overindulging all weekend results in a total excess of calories for the week, this is why some people struggle to reach their goals. Why? Because it’s what you do the most of through time that governs your end result.

>Training hard for two weeks then missing the gym for a few weeks doesn’t work in terms of results. Why? Because it’s what you do the most of through time that governs your end result.

>Being continually stressed and sleep deprived will kill your results. Why? Because it’s what you do the most of through time that governs your end result.

Take a look at your own input into the above areas and ask yourself how consistent you are in your actions?

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

Tristan ‘had my fair share’ Buttle

Ps – as ever, if I can you out with anything, give me a shout.

A little bit about what it means to have strength………


One thing I can guarantee you is that, at some point in your life, your strength will be tested.

An example of this can be the toxic & negative relationships we sometimes find ourselves in (work, personal, family, you can apply this however you desire).

When these relationships come to an end or blow up, we can be left feeling lost, confused, hurt, misunderstood, exposed and perhaps even lonely.

We still feel these emotions despite knowing that in our heart the relationship itself was ultimately wrong, negative & perhaps destructive.

Worst case we bounce back into these relationships, with the same old habits, doing the same old thing…because it is ‘easy’, it is ‘familiar’ and it may even give a warped sense of security.

We do this because it’s easy to reverse back to what we know, rather than to drive towards what we don’t know.

This is often simply because we haven’t taken the time to work on ourselves and to develop ourselves.

The world of the unknown, the unsure, and the unfamiliar can be a very scary place.

If you can develop yourself to get past the point where you grow as a person without falling back into these negative relationships & situations, you start to become truly stronger.

This takes self-analysis, this takes reflection, and most importantly it takes time.

Whenever I talk about strength, I am never just talking about how much weight is lifted… This means absolutely nothing in the absence of a strong mind.

Going straight back to anything in your life that has a proven track record of negativity & pain, without taking the time to work on yourself, is like quitting the gym after a week because you didn’t get results.

It takes time, but it works if you work.

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

Tristan ‘had my fair share’ Buttle.

ps – If you feel you know anyone that would benefit from reading my ramblings, please feel free to forward this on, I’m here to help.