I grew up in a housing commission house in a housing commission suburb in the Western Suburbs of Sydney, Minto. The last time I heard I don’t even think the suburb exists anymore. I ‘failed’ high school graduating with an OP of 21; in Brisbane where I went to school an OP score of 1 was the best (You could study to become a doctor, lawyer, interior designer and whatever you wanted); 25 which was the worst score you could get, not so good, you had to go to TAFE. I also partied hard, got really overweight, I was shy, had massive social anxiety and I also didn’t know what I wanted to do with my life.
There came a point where I got motivated to overcome all of that.
Today I share a nice apartment with my fiancé, have doctors, lawyers, business owners, architects and other individuals in other professions as personal training clients. I’ve lost 25kg’s in weight, trained myself and others to get into photo-shoot ready shape multiple times over, overcome a sugar addiction and social anxiety. I operate a small but mighty personal training company in the heart of Melbourne’s CBD with staff that has outgoing costs equivalent to paying a 7-figure mortgage. We do well because we know our shit, we’re people focused and results focused.
I tell you the above not to toot my own horn because in no way do I think that I’ve “made it”. I’ve still got a long way to go and always prefer to work hard in silence and let results do all the talking. The thing is when it comes to giving out motivational advice there should always be proof that the person giving the advice should of actually achieved something; preferably that’s the same something that you also want to achieve.
The above is my proof.
So when people talk about having motivation issues, I get it.
I get that it’s easy getting started; getting motivated for a new goal, especially if it’s in the health and fitness realm such as losing weight, improving your energy and transforming your body. I get that it’s also hard sticking with it, pushing through, making it stick and actually getting results that you can forever celebrate.
To keep motivation going you need more than what get’s you started. You need more than scrolling through inspiring Instagram photo’s, mood boards and reading through your affirmations. You need deep beliefs and an arsenal of tools that you can utilise everyday to fight any dip in motivation.
Your motivation will get tested everyday.
Win the battle.
13 pointers to having effortless motivation that keeps on going:
1.Discipline beats willpower and motivation
“Discipline is the bridge between goals and accomplishment.” – Jim Rohn
Willpower is not an infinite resource meaning you can run out of willpower. You have to think of it as a battery, the more you have to use it the faster it’s going to run out. That’s why people always say to eat the frog first and to do your most important tasks first. You can use this knowledge to your advantage by doing the hard things first and eliminating unnecessary decisions (decision fatigue) which can deplete your willpower. However a more effective way to get motivated is to develop habits that stick and be disciplined. With discipline you’re not using any willpower, you’re short-cutting by taking action every day so that it becomes a habit and then you become disciplined to do it continuously and automatically. When you get up to shower and brush your teeth in the morning it’s not because of willpower it’s because you’ve developed a habit for it and you’ve become disciplined to do it everyday.
That’s the behaviour you want.
Being disciplined is a developed character trait, not something you have to struggle with everyday.
How to develop discipline for your training goal:
- Set a small goal (e.g. eat 3 healthy meals everyday) and track your progress
- Reflect on how good those meals made you feel and perform
- Do it for 30 consecutive days so it becomes a habit
2. Extrinsic for short-term, Intrinsic for long-term motivation
Some people say you’re either going to be extrinsically motivated (status, money and materials) or intrinsically motivated (fulfilment, legacy and family). It’s better to know the benefits of each and use both to your advantage. In Daniel H. Pinks book Drive; he discovers through research that extrinsically motivated individuals are better at achieving their short term goals while intrinsically motivated individuals are better at achieving their long term goals. So why choose one when you can use both to your advantage.
The common mistake I see people make with their motivation is that they don’t have enough reason’s why to drive them towards achieving their goals. Dr John DeMartini, human behavioural specialist will suggest to list not 5 or 10 reasons why you want to accomplish your goals but 200-400 reasons as well as linking them towards your highest values as each of us lives accordingly towards our different highest values.
For e.g. My highest value is to lead by example for our trainers, clients and family. I’d link 400 reasons as to why me spending time being healthy, eating healthy and training will help me lead by example for our trainers, clients and family.
If you can only list 5 to 10 reasons to get you motivated you need more.
Jump out of bed, don’t drag yourself out of bed.
How to set extrinsic and intrinsic motivational goals for training:
- Open up an excel spread-sheet and list 200 extrinsic and intrinsic goals (400 total)
- Link each goal towards your highest value
- Use extrinsic for short term 7-30 days (e.g. fit into new clothing)
- Use intrinsic to keep you going especially through the hard times
3. Let haters be fuel for your motivation
I love haters, they’re one of my favourite tools of motivation, especially when they’re condescending. When I was growing up my parents friends kids who were around the same age as me would purposely leave me out of games for no good reason and being young of course it hurt. So when I get a hater towards my goals or a condescending comment I love proving them wrong. When I use to work in an office and my colleagues use to say “Come on dude one slice of cake isn’t going to hurt” It’s good to know my action of staying disciplined had helped me progress while they’re still on the hamster wheel. When “more experienced personal trainers” would say “There’s no way you can spend this amount of time training while running a personal training business” It’s good to know that I did, now with two additional trainers working for me while they’re no longer in business because they didn’t spend the time looking after their health.
Health and energy is something to be leveraged which we’ll get into later.
Having haters means that you’re doing something right. What you don’t want is to be in the middle because then no one is going to deeply resonate with you or love you for who you are. Someone who’s spending their valuable time hating and being condescending towards your goals says more about who they are as a person than it does about you. It’s better to say thanks, not bite or argue back and remember their words as a source for motivation.
The more tools for motivation you have the better.
How to let haters fuel your motivation for your training goals:
- Know that not everyone is going to be supportive of your goals
- Let haters have their word and don’t bite back (the best form of revenge is success)
- Use it as a motivational tool, not something to be bothered by
- When you win let your achievements do the talking
- Thank them
4. Confidence in knowledge and execution creates motivation
When you know exactly where you want to go, how you’re going to get there and you have loads of visual, mental and educational proof as to how you’re going to execute the steps to get to your end goal you’re going to have unstoppable motivation. Compare that to if you knew where you wanted to go but didn’t know how to get there. It’s going to be a very frustrating ride. Picture this, you want to achieve a body transformation and lose 10kg’s of weight/fat (you know where you want to go). You decide that you’re going to work with a coach to help get you there. One coach doesn’t have any before and after photo’s of previous success or any further qualifications that suggests they know what they’re talking about. They’re only telling you what you want to hear which is “I can help you lose 10kg’s in X amount of weeks”. The second coach has loads of before and afters, proof from previous clients achieving their goals along with testimonials, articles and qualifications that further cements their expertise. They explain to you “This is where you’re at, why you’re there in the first place, this is what you need to do to fix it, these are the steps and this is how we’re going to execute it every step of the way”.
Which coach is going to help you create more motivation? I hope you agree and say coach number two because they provide more certainty. When you don’t have certainty in yourself, have certainty in the process, make sure you choose the right process. When you have certainty in the process you’re going to be more motivated to take action because you’re more certain that you’re going to start seeing results.
How to create knowledge and execution confidence for your training goal:
- Find your gap (what information you need to know and actions you need to take to help you get you towards your training goal – nutrition, training, lifestyle)
- Have an expert tell you the truth even if it hurts
- Learn more and execute to fill in the gaps
5. Take actions everyday based on where you want to be
Look at completely transforming your identity every 30, 60 to 90 days continuously. If you’re the same person as who you were last year that’s not a good thing. Have you really progressed? You can always be humble and remind yourself as to where you came from and how you got here but what I’m saying is that if you’re currently a party person who enjoys going out getting smashed every weekend that’s not the person you need to be if you’re wanting to hit your next goal of transforming your body.
If you want to be the person who is physically on-point and has fitness, strength and energy burn be that person today even if you don’t think you’re there yet. Ask yourself what would a fit and healthy person do right now and do that. Be that person, do the things that they would do at every moment throughout the day and soon enough you will have what they have.
It’s called the BE X DO = Have model.
It’s even more important to start modelling your identity on where you want to be early because of the psychological lag that occurs when someone achieves their goal when they’re not mentally ready for it e.g. Biggest Loser contestant who loses heaps of weight and then puts it back on after the show ends or the lottery winner who loses it all after a few years.
How to BE X DO + Have your training goal:
- Forget who you were yesterday
- Be a healthy person – do what a healthy person does
- Focus on behaviours and not the end goal
6. Get results and feedback
In my years of coaching when people begin to get results with their training it re-iterates them to keep doing what they’re doing; eating healthy food, training and tracking their progress. When they don’t get results, we find out why they didn’t, where the gap is or the changes that need to be changed and then we fix it.
Progress for health and body composition isn’t a linear upward trend.
Your body is always adapting and changing, that’s why you can’t find a magic bullet for one type of nutrition and training plan that you can follow for the rest of your life. A better way is to know the right principles so that you’re always in shape and you can make the changes you need to do when you have to.
Most people adapt to a training program every 4-6 weeks.
How to get feedback you can use to increase training motivation:
- Track and record your performance progress (e.g. weight lifted X reps)
- Aim to improve on your performance every week
- When you plateau that’s when you change your program
- Track your weight daily or weekly in the beginning
- Note down your energy levels – when they’re good notice what you did the previous or current day for them to be on point; repeat what’s working and discard what isn’t
7. Indecision kills motivation
Best selling author of The Subtle Art of Not Giving a F*ck, Mark Manson wrote an article about the “Do Something Principle”, where he explains the process of taking action, leading to motivation, leading to inspiration. Most people who are unmotivated wait for motivation to come to them before they take action; that will take a long time. Tony Robbins one of the world best life and business strategists also has the “Mood Follows Action” principle; it’s the same thing.
In my personal life years ago when I was doing personal training work experience hours before I became qualified the personal trainer that I was driving around to his outdoor group classes (I swear he was exploiting me for my car); said to me “Indecision kills” when I couldn’t decide whether to change lanes or not in busy traffic. I decided to change lanes and can now easily see how that period of indecision could have lead to a car accident if I didn’t decide. I didn’t get what he meant then by saying those words but thankfully now I do and I repeat it every time I’m wanting to make a quick decision between options. I’d never want to learn anything from him again but I’m thankful that he taught me that one important lesson.
Indecision also comes in the form of having too many options. When you have too many options you’re like cross-fit, you can do it all but you’ll never be a specialist in one area so instead you’ll be average. It’s like coming to me and saying “I want to get fit but I also want to go out with my friends every weekend and eat pizza everyday.” Cool we can get fit, but know that it’s going to take longer in comparison to someone who’s decided to fully commit to one goal. You can have many goals but decide which one you want to specialise in and which goals you’re ok to be average in.
For me transforming body’s, getting people healthy and training that way has been what I’ve chosen to specialise in for the past 5+ years. Becoming a good soccer player, tennis player, being extremely strong and a good Call of Duty player on PlayStation is what I’ve accepted to be average in even though it cuts me deep down on the inside because I also want to be a specialist in all those things too.
Being a specialist requires time; don’t underestimate the amount of time and effort it takes.
How to take action with good decisions fast:
- Take a cold shower first thing in the morning as this will raise your morning cortisol and over tie strengthen your immune system and increase your testosterone. You’re more likely to make decisions and take action if you’ve already done a hard thing first thing in the morning as it improves your stress tolerance throughout the day
- Practice making decisions whether they end up being good or bad you’ll get better at making good decisions by actually making them. Decide to prepare your meals, what you’re going to eat, what you’re going to train, when you’re going to train and follow through fully on those decisions. If it worked, keep going, if it didn’t at least now you know
- Know what you want to specialise in and know what you’re ok with being average at
8. Accountability beats motivation
Unless you’re a professional athlete, model or bodybuilder it’s most likely that you have a lot more important things to do than spend your day eating 4-5 meals per day, sleeping and training hard. I’m guessing you have work to do, kids to take care of, KPI’s to meet and even teams and staff to manage. When you’re on a health kick, nutrition and training is competing for time against all of your other priorities and if they’re all important unfortunately it’s not always going to win.
However you can make it win with accountability.
Holding yourself accountable is the secret tool I discovered when I started training busy professionals with more to do in their life other than training. In conversations with executives, business owners and professionals they’d say one of the reasons why they looked into my service was because it gave them a reason to come into the gym and train and to eat healthy.
They knew it was good for them but they had to have accountability to make it happen.
How I hold myself accountable in my own life is I pay to do the work. I know I need to eat healthy, train, sleep more and drink more water. You can find most of what will work for you on the internet or in one of my many articles. Execution though is much harder than what it seems, and that’s because we have too many options. Why should I wake up early to go to the gym if I can do it later? Options similar to indecision, kills motivation.
If I have an appointment however, if I’m invested in it and there’s a real consequence that occurs if I don’t attend that’s a different story. One of my mentors said to me “Wherever money flows, energy goes” and I believe this to be true. You give me something for free and I perceive it’s value as such then I highly doubt that I’ll show up or take it seriously. When I pay for something though; such as a course, personal trainer, mentor relationship, haircut or even my accountant each month you know I’m going to show up on time and do the work.
Why would you spend money on accountability when you could do it for free?
The difference between freeple mentality (the people always looking for freebies) and having an abundance mindset is that abundant mindset individuals know that they’ll be more committed to doing something if they pay for it and they know exactly how and what they’re getting for their ROI (return on investment). When our clients come in to see us for training they know they’re not only coming in for a body transformation, they’re getting increased energy levels, greater self confidence, better mental clarity and more time back which they can leverage in other area’s of their life whether that’s work, family or friends.
The amount of clients we’ve trained that have gone on to get promotions, better jobs, better relationships or are able to do more work in a shorter amount of time is ridiculous; need more than two hands to count.
Today I have accountability in many areas; a personal trainer (have had one for the past 5+ years) who takes care of my nutrition and training programs so I don’t have to spend time thinking about it myself and keeps me injury free as well as mentally and physically performing well. I pay my accountant each month to make sure I pay my BAS and tax on time each quarter. I’d paid for a Vedic meditation teacher as I knew my life would become more stressful bringing on trainers so she taught me how to reduce my stress more efficiently so I can work longer, harder and with more clarity.
All of it I know the direct ROI I get; it’s positive and measurable.
How to make accountability work for your training goals:
- Have an accountability/success partner
- Pay to do the work so you have skin in the game
- Know the direct ROI you’re getting before investing (For e.g. I know when I have more energy I can do more PT sessions in a day compared to if I’m tired, therefore hiring my trainer to look after my nutrition and training program pays for itself)
- Make sure to leverage your increased energy, confidence and mental clarity (Professional athletes hire the best coaches so that they acquire new skills or enhance their skills to beat their competition)
9. Embrace the suck, find out what amount of effort it’s going to take
With any goal there’s usually several obstacles you’re going to have to overcome to achieve them. In the body transformation space that’s preparing your meals, tweaking your nutrition, learning how to train, training outside of your comfort zone, sacrificing sugary treats on occasion, alcohol as well and also social activities with friends.
It depends on how much you want to get out of it.
Think you can do all the above? Hit us up for a training program because you’ll be a great fit for what we have to offer you. We tell all potential clients about all the sucky work before they start because we don’t want to set them up for failure. You don’t want to be the person that thinks about all the positives, eagerly gets started with their training and then when you come across your first obstacle such as learning a new exercise and because you can’t do it you cry and quit.
If you anticipate your obstacles, you know exactly what they’re going to be, you can prepare for them, it’s not going to be a surprise and it’s not going to trigger you. In amateur and professional sports, teams will have practice matches within their team or with other teams to mimic the same intensity as real competition. This better prepares them for when they compete.
This is the same thing you need to do for your training goals.
Right now I’m training for a fitness modelling competition and my trainer certainly let me know what the obstacles were going to be. That I’m going to physically suffer, that my training load is going to increase, that I’m going to be on a temprorary restricted diet, that I have to lose another 4-5kg’s even though I’m only 3 weeks out. It’s a lot of work to do and it sucks, I have clients to look after and trainers to lead at the same time. It’s a lot of stress but because he’s made me aware of the obstacles, I’m confident in my abilities to overcome them. I’ve trained myself for it and I will still do it because I want to.
It’s a ticking off a bucket list thing.
How to embrace the suck and beat it so you achieve your training goal:
- Find three training experts that have achieved your goal and ask them about all the obstacles they’ve had to overcome and how they overcame them. You’ll find similarities between them and they’re the ones you’ll need to prepare yourself for
- List everything that could go wrong with your training goal and write a detailed plan as to how you would overcome it
- Practice being poised during training (not overly positive or negative – work is work)
- You’ll come across obstacles but in those situation have Grit; passion X perseverance. It always takes longer than expected
10. Your main goal will be boring, secondary goals more fun
If you’ve dedicated yourself to finishing any particular goal you’ll notice that the further you progress the more boring and motonous it becomes. You’re doing the same thing over and over again. Yes there might be some tweaks and changes but the overall routine is the same. I don’t own a home myself but some of our clients who do have told me that their process of saving for a deposit was boring AF; they certainly didn’t go out and do much fun stuff during that process. The thing is if it’s boring it usually means it’s working. This is also the same for transforming your body; at the start it’s fun because you’re doing something new, the further you get into it the more boring it becomes because you’ve established a routine and the closer you get to the pinnacle it’s even worse because you have to have even higher levels of discipline and sacrifice to get there.
To put this in perspective, for body transformations, losing weight to look sexy on the beach and in clothes requires less sacrifice, less discipline and is less boring compared to if you’re training to get shredded to the bone to step up on stage for a fitness competition or to take photo’s to be on the front cover of a magazine.
How to deal with boring to keep motivated on your training goal:
- Accept that you’ll reach a level of boredom if transforming your body is your primary goal
- Know that if you’re experiencing boredom, it’s a good sign
- Have secondary goals (leisure activities) that are more fun that compliment your primary goal. For e.g. you might play casual sport, be in a running club, read books, have your own side hustle or play video games
11. Leverage your past goals to create momentum
Creating momentum to achieve your next training goal isn’t that far away. A lesson I was taught from one of my mentors was that whatever you do and achieve in weight training you can transfer into other area’s of your life. He taught me how to leverage weight training to improve other aspects of my life. When I first started weight training I wasn’t very socially confident and I was still working in my 9-5 corporate job. I leveraged my learning experiences in weight training to get better at becoming more social, becoming a better communicator and starting my own training business.
The process to create momentum for your next goal is already within you.
If you’re reading this you’ve achieved something before whether that’s finishing a university degree, you’ve played sport when you were younger or you’ve overcome some kind of obstacle. Any skill you can become good at and that’s through having the right learning behaviours. Anders Ericcson, author of the book “PEAK, Secrets from the New Science of Expertise” explains through scientific research and case studies that anything can be learnt from scratch through the learning process of deliberate practice.
Deliberate practice isn’t something new because if you’ve achieved any type of goal in the past you’ve most likely gone through the process of deliberate practice. The process is this; you set a SMART goal, you start practicing with focus, you get feedback on how you’re going, you assess your limits to find ways you can push yourself a little bit further.
You rinse and repeat until you achieve your goal.
It’s the same process for learning how to ride a bike, put food in your mouth, fold your clothes, complete a uni degree and learn how to weight train. The only difference is that some goals will require more deliberate practice than others.
How to leverage your past goals for your training goal:
- Reflect on your greatest past achievement (one where you really had to focus)
- Remember the deliberate practice steps for your past achievement
- Mimic the same process and feeling for your new training goal
- Keep it going
12. Don’t underestimate nutrition and fitness for motivation
This should be step number for one for some reason it’s here. We know now that action creates motivation and inspiration; but how much action are we willing to take on the day we’re hungover and have finished ourselves off with kebabs the previous night? There’s a good chance no matter how much good intentions we have to take action, we’re probably not going to. Your body physically won’t allow it because you want to be in bed and you feel like crap. This is where nutrition and fitness comes to play and this is where you can learn how to leverage the power of energy to your unfair advantage.
To start with I highly recommend you take a free online test called the Braverman Test to determine the strength and weaknesses of your neurotransmitters. The balance of your neurotransmitters (brain functioning hormones) will already determine how likely you are to take action towards your next training goal. A person who is more dopamine and acetylcholine dominant is more likely to be goal driven where as a person who is more serotonin and GABA dominant are more likely to be relaxed and less goal driven. Don’t be alarmed if you don’t get the answer you want as your neurotransmitters can be optimised and changed through good nutrition and exercise.
If you’re trying to achieve your next training goal through guesswork with your nutrition and training you’re leaving a lot of productivity, time and energy on the table. The reasons why are the following; foods that your body can’t tolerate properly can cause a subtle immune system response in your body which is pretty much a slow fight happening inside your body which can lead to low energy and sickness. Processed sugars can lead to imbalanced blood sugar, energy crashes and sugar cravings throughout the day. Execessive alcohol causes your body to first process alcohol as it’s primary fuel sources before it looks to burn either carbs or fats; and not eating enough protein and fats can lead to neurotrotransmitter and hormonal deficiencies as they’re both created from protein and fats.
In the book “Stealing Fire, How Silicon Valley, the Navy Seals, and Maverick Scientists Are Revolutioning the Way We Live and Work”, Steven Kotler the author explains how even right now high performing executives from places such as TED, Davos, Burning Man, Necker Island and the UN are using four accelerating forces – psychology, neurobiology, technology and pharmacology, to get into states of higher consciousness and flow faster than ever. An e.g. is the use of EEG technology that can help people tune their brainwaves with such precision that they’re able to achieve in weeks and months, states of consciousness that used to take trained meditators decades to master. What’s more common in Australia in the new age of hacking health is blood chemistry analysis for optimal performance, nootropic supplements, IV drips and mushrooms (I’m a big fan of Lion’s Mane and have had a teaspoon of it with coffee before writing this article).
We’re only scratching the surface there but you can see how having high levels of motivation is not only a mental game but also a game of taking care your body through good nutrition and training. You can have all the mental motivation in the world but if you want to make it work efforlessly you need to have the raw materials behind it otherwise you’ll eventually get to burn out.
Get into your states of flow faster and more consistently.
How to leverage nutrition and training for motivation:
- Take the braverman test
- Aim to be acetychycholine dominant
- Don’t forget to support defficient neurotransmitters (For e.g. if defficient in Serotonin and GABA you can add in meditation and more rest so you don’t burn out)
- Have a healthy exercise regime 80/20 or 90/10 ratio for nutrition
- Find an efficient routine that works for you
13. The day you settle is the day you die on the inside
The people that inspire me the most are not the ones who have all the time in the world to eat healthy and train to have awesome rigs. It’s the regular Joe Blow’s that have full time job’s, find the time to raise children, find the time to still eat healthy and train even though it’s three training days a week now instead of five and are somewhat never really satisfied with their personal goals even though it seems they could really kick back and cruise through.
They keep going, new training goal, next big hike, creating their next business product, starting a family, being fully committed to their work; finding their next investment property.
It’s awesome.
Christopher Ryan, best selling co-author of “Sex at Dawn” has new book coming out called “Civilised to Death, What Was Lost On The Way to Modernity”. In a podcast about it I was listening that the overall topic of the book is about how today we are so civilised that it’s making us stagnant and unhealthy. We have computers and iPads but find me some kids who would rather ride bikes outside. We have Facebook and Tinder but find me real people who have the courage to talk to other real people in coffee shops and bars. We readily have access to hot showers but find me a bunch of people that will willingly start their day with cold showers instead of hot. We have nice homes, Porche SUV’s and Land Rovers but find me someone that will instead choose to walk 200m down the road to buy their almond milk and coffee.
I love nice civilised things too but if you’re unaware of how it can make you unhealthy and stagnant it will.
Last year I remember being asked why I was hiring trainers, I was already well experienced and a good personal trainer on my own. I was doing 25-30/sessions per week, getting results with clients, going on holidays when I wanted to, rented a 1 bedroom loft apartment in the CBD to live on my own and I was certainly banking more profit working as a solo trainer compared to now. It was great but it also got boring pretty quickly and that’s kind of when it hit me. I’m a goal driven person and I hadn’t yet accepted that fact. Also that I don’t like being stagnant. I had to spend time digging deep on a greater purpose for my work, something that would drive me for a long, long time. So instead of helping 20-30 people I decided that I want to help more so why stop at my current level when I can do more?
Today instead of doing 25-30/sessions we now do up to 60+ in a week and of course we’re helping way more people achieve their training goals compared to if it was only me. It’s definitely hard work, there was a new process to learn, more responsibility and more stress compared to if I was working on my own but I definitely feel a lot more fulfilled because there’s forward momentum.
Everyday we get to push ourselves outside our comfort zones to either improve or give back to the community.
What a great gift.
How to not settle to keep training motivation going:
- Have a purpose (goal greater than yourself)
- Experience the period after you celebrate achieving your goal and you don’t have your next goal in mind; you should feel a bit stagnant and lost (not a good thing unless it’s what you want)
- For the above reason you should always have your next goal in mind
- You don’t have to do anything, want to do things
Ready to take your training experience to another level? Be the whole package by smashing it with your energy, physical fitness, strength and appearance. Book in a training consultation with our Personal Training to get started on your next goal.