This week was a tough one to decide... Dan Penfold (5k coming up) Ahsan (form improving drastically) Bobby (better response) Qasim (new low weigh ins) However this week Tommie Cooke took it. At thew beginning of the year when I was running the life coaching programme, Tommie made the intention of going self employed. One of the main things holding him back was his ability to communicate and put himself out there as an authority. We set in place an action plan on what was required for him to realise his goals. I received a message from Tommie last week stating "Today is my last day of being employed, can we go over marketing once I am back from holiday?" This has got to be one of my proudest moments as a coach because I have played a very small part in changing someones life, not only the way they look and feel, but the way they now operate and think. Can not put into words how proud I am. I call Tommie the assassin because he shows up and does the work. Here's to new beginnings Well done Tommie Cooke. ps. I have been toying with the idea of offering life coaching again to help with fitness, finance and family. if you want to see this happen then drop me a message.

Carlo 2 Dan Penfold 3 Owen Ratcliffe 2 Taz Gill 2 Aaliaan Ali 1 Ahsan Ali 2 Gary Goodwin 2 Haris Aziz 1 Hasrat Tanvir 1 Mobashir Javaid 1 Neil 1 Qasim Mahmood 1 Rehan 1 Ryan James 1 Steve Wild 1 Tommie Cooke 2 Waheed 1

The mental condition depression gets thrown around a lot these days. But before anyone diagnoses themselves with depression have a think about this. Are they really depressed or have they got a shit life? If you’re not in good health, have a poor family life or a none existent one, don’t have any meaningful relationships, are short on money because you are unskilled, don’t train, and aren’t doing anything for your soul and aren't tied to a community where you participate. Are you really depressed? In the past I have said depression isn’t real and the reason for that is because a lot of the time it isn’t. People aren’t looking after the areas of their lives as mentioned above. In some cases yes it’s an actual thing where there is an actual imbalance in someone’s brain. But in most cases that’s not the truth. Look at the factors I’ve mentioned above and think which of these do I need to work on. Personally I have a few that let me down and I am working on. Most people ain’t depressed they just have shit life and that can be fixed!

Most people wake up in the morning and start thinking about their problems. These problem are connected to specific memories and these memories are connected to certain people and things. Your brain is like an old tape recorder that plays the same cassette for you everyday. If your brain is a recording of the past then when you start your day you are already thinking and living in the past. How are we meant to make the most of what is ahead if we are forever fixated on the past? Before i get into that lets talk about WHY we get fixated on the past. Every memory we have is linked to an emotion and overtime we get attached to these emotions. Good and bad. This is why we get stuck in cycles of despair. If we look at our memories and examine what we feel when we think of them this is the key. The brain is powerful and we can either let it become our worse enemy or our strongest ally. So we need to shift our thinking to the future. And this requires you to use your imagination. Journalling or future casting is what i am talking about here. I am sure many of us have written down goals but we need to go a little deeper. I am going to draw on my own experience here. As you all know going to prison was the lowest point of my life. After the novelty wore off, the letters stop coming, the visits slowed down and people stopped answering the phone because they thought i was going to ask for something. (that was never the case), it was just me and my thoughts, night after night. For a while i was bitter and tried to fight my sentence, i was smoking weed and was on basic regime where i had to live on £4 per week. The day we got nicked played over in my mind for months..what if after what if... I was bitter and angry. "26 and they are taking my prime away from me?" (yeah i thought your late 20s were your prime) It was only after reading Think and Grow Rich By Napoleon Hill, that i came across this phenomena, and the craziest thing is that i had already done it before.