Phil Imray

What is your lack of energy costing you? If you'd like to get more out of your life, you need to train and eat right so you have more energy. We can help with that! Book your FREE consultation today

We asked Tim what he was struggling with before he joined us. If you're also struggling with finding balance, did you know you can get a free consultation at Foundation Gym? ENQUIRE NOW: thefoundationprogram.co.nz

Lying in, Netflix, take-aways, skipping workouts and boozing are not good ways to ‘relax’ and charge your batteries. Light training, walking, sunshine, getting in nature connecting with friends and family, eating good food and having hobbies will make you feel energised! Fact.

The comfort zone is not your friend. It’s the worse place to be for growth. Being 20% outside your comfort zone mentally and physically is where the good stuff will happen. Keep challenging yourself.

What does future you look like? What do they do daily to be successful? Grab a piece of paper, write out the traits future you embodies and start living as though you are already there! This will highlight the areas you need to prioritise and make changes to now.

When your ‘Why’ becomes clear, the ‘how’ becomes easy. Why are you training? what’s your why behind your goal? This it what will drive you to succeed!

Trainer: what’s your goal? Client: lose 10kg. Trainer: that’s great, we can get there easy. Or … That’s an outcome driven goal, we need to understand your real reason why you are here and work on the identity that you need to embody to improve your health forever. Thoughts?

C.Y.A Choose Your Attitude You have the power to choose your attitude in every situation. You can choose to be angry, grumpy, annoyed or you can choose to let go of those emotions and be happy, relaxed and calm. The choice is yours! We know which is better for your health.

When sat at your desk, relax. Do a body scan, don’t hold tension through your jaw, neck, shoulders and upper chest. Breathe in and out through your nose. Expand your ribcage on a 360deg motion as you breathe in. This will let your body know you are safe and not stressed.

Get out of your own way. If you struggle with motivation, accountability, staying consistent with exercise and nutrition, self doubt, belief in your ability to make change or excuses related to overwhelm and stress then get out of your own way & come and see us. Free yourself.

A QUESTION TO ASK YOURSELF Who is someone you love spending time with, but you haven't seen recently? Can you reach out to them today? Don’t wait, we aren’t guaranteed tomorrow.

5 months left in the year. You can achieve a lot in 5 months with some discipline and hard work. What’s important to you? What are you willing to prioritise to get there? 5 months will fly by. Start now. It will be worth it.

You have approximately 75% control of your genetics. Stop blaming your genetics for your health. 75% is bloody good odds. You can control the environment you allow your genetics to be influenced by. Don’t be a victim, take control and own your health.

What do you want people to say about you? You work hard but don’t take breaks to look after your health? You work hard but don’t make time for your friends and family? You work so hard you have no energy for life and fun? Didn’t think so. Take breaks to look after yourself

If you do not sleep optimally, which is 7-9 hours per night then the lowest hanging fruit to work on is stress. Stress is good, we need stress, but when it impacts our sleep we have let stress overwhelm our lives. Take control and stop blaming work, age, hormones, kids etc.

Exercise shouldn’t just be about weight control. It helps: 🔹improves mood 🔹productivity 🔹internal health (Blood Pressure) 🔹keeps you strong to perform life activities 🔹sleep quality 🔹build discipline 🔹energy levels 🔹general happiness Start today. Change your life!

Life expectancy of a male with the following blood pressures: 120/80 (what your doctor would say is optimal): 76 years. 150/100 (way too high): 55 years. Would you spend 6 months getting healthy and improving your blood pressure to extend your life by 21 years? 🤔🤔

Tips for success this week: 🍗 Plan your weeks meals. Base every meal around protein. ☀️ Plan your food for 7 days. Weekends are where we let ourselves down. 🛒 Shop according to your plan. ❌ Don’t buy any junk food. Remove the temptation. You (or your kids) don’t need it.