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Joseph Mitchell-Hartley

@joemhartley

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A civilised vacation with pals💁🏼‍♀️🪩🇪🇸

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Ibiza / Formentera 🩵
A picture perfect place to get toasted with ya mates🤪

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A little more from this mad time in Italy with my peoples💃🏼🤌

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KAPPA FUTUR / Turin 🪩🇮🇹
What a trip, what a crew🤘❤️

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Love a bit of summer in London🤌😮‍💨

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‘Tis the season🎄🎅🏼💃🏼
A little festive London that I love❤️

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A lil bit of London lately🙃🫶

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An absolute time was had here🔥🪩🎶 Sign me up for more, thanks💃🏼 #ADE

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Some of my favourite ways to spend a summer in London- festivals and gigs with my brill party people🪩💃🏼💛
(Thank god for the photos taken at the beginning of an event not the end😂)

🎶🎶🎶
Boiler Room - Burgess Park
Fisher - Old Royal Naval College
All Points East / Barry Can’t Swim - Victoria Park
Bakermat - The Cause
Keinemusik - Gunnersbury Park
⚡️⚡️⚡️

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A week to remember 💖 filled with a million steps, laughs and an endless boogie😋💃🏼

#glasto #glastonbury #glastonbury2025 #vibes #summer

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So many people think you have to live like a monk to have a physique like mine but you absolutely do not.

Sure, you can’t go out partying every weekend & just eat whatever you want but trust me when I say this 👇🏼

You can enjoy social situations.

You can drink.

You can go on nights out.

You can enjoy the foods you love.

How? By having an approach to your training & nutrition that allows you to do so.

Here are the key things to implement.

1️⃣ Have a flexible approach to nutrition. Don’t worry about “clean or not clean” that doesn’t matter. What matters is consistently nailing a calorie and protein target. Instead of a list of “good & bad” foods, look at the calories and protein of each food & make that fit into your daily allowance.

2️⃣ Use calorie banking. View your calorie allowance like a budget. If you have a holiday coming up, you’ll likely have a few weeks of being sensible with your spending to save up. Your nutrition is no different. If you have a social weekend coming up, where you want to “spend” more calories you can have a few lower days in the week to “bank” some calories to use at the weekend.

3️⃣ Don’t skip your sessions. If you have social events planned this weekend, this isn’t an excuse to miss sessions. Find a way to get them in, get up early to get it done or get an extra session in the week.

4️⃣ Stay active outside of the gym. You’ll quickly start to notice the scale go up if you don’t stay active on weekends away or holidays. Go for walks, go for a swim or (like me) have a good old dance 🪩

5️⃣ Stop stressing over it. If you can into the gym after a weekend of eating, drinking and partying telling yourself it’s going to be a bad session, it will. Go in thinking “I’ve had a great break and I’m ready to smash this even harder!”. The 5% of time that you enjoy yourself doesn’t matter nearly as much as nailing it the other 95%.

I deadlifted 300kg for the first time 7 days after partying until 4am 😎 If you believe it can be done, it can.

Drop me a follow for more sound fitness lifestyle advice 🤝🏼

Lucas

#fitnesshelp #fitnesslifestyle #nutrition #gymlife #flexibledieting #macros #onlinecoaching #healthyhabits

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