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CHARLES TOWNEND - Nutritionist, Fat loss coach & PT(@teamtcharles)'s profile avatar HD Profile

CHARLES TOWNEND - Nutritionist, Fat loss coach & PT

@teamtcharles

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๐—ค๐˜‚๐—ฎ๐—น๐—ถ๐—ณ๐—ถ๐—ฒ๐—ฑ ๐—ก๐˜‚๐˜๐—ฟ๐—ถ๐˜๐—ถ๐—ผ๐—ป๐—ถ๐˜€๐˜ & ๐—ฃ๐—ง โฃ
๐—ข๐˜ƒ๐—ฒ๐—ฟ ๐Ÿฐ๐Ÿฌ & ๐—ณ๐—ฒ๐—ฑ ๐˜‚๐—ฝ ๐˜„๐—ถ๐˜๐—ต ๐—ณ๐—ฒ๐—ฒ๐—น๐—ถ๐—ป๐—ด ๐—ฐ๐—ฟ๐—ฎ๐—ฝ?
Build a body youโ€™re proud of
๐— ๐—ฒ๐—ป & ๐—ช๐—ผ๐—บ๐—ฒ๐—ป๐˜€ ๐—ฐ๐—ผ๐—ฎ๐—ฐ๐—ต โฃ
ONLINE AND 1:1 โฃ
Enquire below โฌ‡๏ธ
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๐—Ÿ๐—˜๐—ง ๐— ๐—˜ ๐—œ๐—ก๐—ง๐—ฅ๐—ข๐——๐—จ๐—–๐—˜ ๐— ๐—ฌ๐—ฆ๐—˜๐—Ÿ๐—™โฃ โฃ For those who are new around here, Iโ€™m Charles.โฃ โฃ Iโ€™ve been a Personal Trainer for over 10 years and have delivered more than 13,000 coaching sessions.โฃ โฃ Ironically, fitness wasnโ€™t always a part of my life.โฃ โฃ In 2010, after years of poor lifestyle choices, I suffered a stroke. It was a wake-up call. I realised I needed to change or face serious consequences.โฃ โฃ So I did.โฃ โฃ I started training consistently, improved my nutrition, and completely transformed my health.โฃ โฃ In 2013, at the age of 43, I qualified as a Personal Trainer and later placed 5th at Mr World. Hungry to learn more, I studied with Mac Nutrition to become a qualified nutritionist.โฃ โฃ In 2015, I went on to win the Mr Universe title.โฃ โฃ Since then, Iโ€™ve helped hundreds of people improve their health, lose weight, build strength and regain confidence.โฃ โฃ Today, I specialise in helping women achieve lasting results, particularly those navigating PCOS, perimenopause and menopause.โฃ โฃ Whether youโ€™re looking to lose body fat, build strength, improve your health or simply feel more comfortable in your own skin, Iโ€™m here to help.โฃ โฃ ๐Ÿ“ฒ WhatsApp: 07814 569131โฃ โฃ ๐Ÿ“ง charles@teamt.ukโฃ โฃ ๐Ÿ”—Or complete the consultation form via the link in my bio by @teamtcharles
๐Ÿฑ ๐—ง๐—›๐—œ๐—ก๐—š๐—ฆ ๐—ฌ๐—ข๐—จ ๐—ก๐—˜๐—˜๐—— ๐—ง๐—ข ๐——๐—ข ๐—ง๐—ข ๐—š๐—˜๐—ง ๐—Ÿ๐—˜๐—”๐—กโฃ โฃ Getting into great shape isnโ€™t easy. Itโ€™s a pretty selfish task to be honest.โฃ โฃ For my first competition I prepped for 33 weeks (getting on stage in your undies will certainly focus your mind)โฃ โฃ There are no bells and whistles and thatโ€™s why people give up, because doing the โ€˜rightโ€™ things daily gets boring,โฃ โฃ Getting into shape is a 2 step process. Do the โ€˜thingsโ€™ and have someone check that you are doing the things.โฃ โฃ Thatโ€™s where I come in - I have the plan and can check that you are doing it!โฃ โฃ There is a link above here, but also a link to a free plan that you may want to try by @teamtcharles
Food @fernmodernsushi Decided to try some decent sushi on the recommendation of a good client. This place is packed so you probably need to book The lunch menu is โ€˜daftโ€™ - ยฃ13.50 for 2 courses! And nowadays that is rare. We had pumpkin croquettes, salted edamame beans, tempura prawn sushi and bbq salmon and avocado sushi and it was all brilliant Thanks to @fernmodernsushi and good luck in your new place by @teamtcharles
Why the hell am I using a band? This could get quite technical in the hands of someone who wanted to sound REALLY clever. Theyโ€™d go on about resistance curves, strength curves and all kinds of shit. The way I think of it is thisโ€ฆ Your body is stronger at certain points in an exercise. Take a squat. Coming up from the bottom is usually hard, but as you get closer to standing, it gets easier. Imagine if the resistance increased as you reached the stronger part of the movement. A dumbbell canโ€™t do that. Itโ€™s still 10kg at the bottom, middle and top. Thatโ€™s where a band comes in. The further you stretch it, the more resistance it provides. So, with a band under your feet and held at your shoulders, the resistance increases as you stand up. Like a MAGIC weight. Almost. Bands can work with plenty of exercises and give you more options if you train at home with a limited selection of weights. For more hints and tips, download my FREE gym and weight loss plan through the link in my bio. You can also join my email list for regular, practical advice. by @teamtcharles
1 potato, 2 potato, 3 potato, 4โ€ฆ How many reps should I do? Instead of giving yourself a fixed finishing number, give yourself a rep range โ€” say 8โ€“12. Then think about how hard youโ€™re actually working. Aim for around an 8/10 effort, where you could manage another two reps with good technique. If you stop at eight but could comfortably knock out another six, youโ€™re probably stopping too soon. Donโ€™t finish just because youโ€™ve reached a number. Make those reps count. And if you reach the top of your range comfortably, it might be time to increase the weight. This approach can also help around your period, IF you notice your performance changes. Some days, your usual weight might feel much harder. Reducing it doesnโ€™t mean youโ€™ve gone backwards โ€” a lighter weight can still take the same effort that day. Let the weight reflect how youโ€™re feeling. Keep your technique good and give yourself something to work towards. For more hints and tips, download my FREE Gym and Weight Loss Plan from the link above. You can also join my email list for regular advice to help you get more from your training. #StrengthTraining #WomenWhoLift #FitOver40 #WeightTraining #StrongWomen by @teamtcharles
โ€œI CANโ€™T FEEL IT IN MY BUM!โ€ Your technique could be one reason. The Romanian deadlift can be done with a barbell or dumbbells and is designed to work your hamstrings and glutes. But I see plenty of people bending through their lower back instead of pushing their hips back. One way to practise this? Stand with your back to a wall, about 12 inches away. Keep your knees slightly bent, then push your hips back until your bum touches the wall. Think โ€œhips BACKโ€, rather than โ€œbend DOWNโ€. Once youโ€™ve got the hang of that movement, add some weight and build from there. And remember: not feeling it in your bum doesnโ€™t automatically mean your glutes arenโ€™t working. Little changes to your technique can help you get more out of an exercise and work towards the shape youโ€™re after. My FREE gym and weight loss plan is in the link above. Sign up for the plan or join my email list for regular hints and tips. #RomanianDeadlift #GluteTraining #GymTips #StrengthTraining #FatLoss by @teamtcharles
๐—˜๐—Ÿ๐—˜๐—–๐—ง๐—ฅ๐—ข๐—ฆ๐—›๐—œ๐—ง๐—˜๐—ฆ โšก๐Ÿ’ฉโฃ โฃ Really?โฃ โฃ Look, donโ€™t be f*cking stupid.โฃ โฃ If you spend a leisurely hour in the gym, you donโ€™t need to mainline electrolytes.โฃ โฃ For most people, a balanced diet and enough water will do the job. If youโ€™re sweating heavily, training for hours or exercising in serious heat, thatโ€™s a different story.โฃ โฃ ๐—ง๐—ต๐—ฒ๐˜† ๐˜„๐—ผ๐—ปโ€™๐˜ ๐—บ๐—ฎ๐—ธ๐—ฒ ๐˜†๐—ผ๐˜‚ ๐—น๐—ฒ๐—ฎ๐—ป.โฃ ๐—ง๐—ต๐—ฒ๐˜† ๐˜„๐—ผ๐—ปโ€™๐˜ ๐˜๐˜‚๐—ฟ๐—ป ๐˜†๐—ผ๐˜‚ ๐—ถ๐—ป๐˜๐—ผ ๐—ฎ๐—ป ๐—ฎ๐˜๐—ต๐—น๐—ฒ๐˜๐—ฒ.โฃ ๐—ง๐—ต๐—ฒ๐˜† ๐˜„๐—ผ๐—ปโ€™๐˜ ๐—ถ๐—ป๐—ฐ๐—ฟ๐—ฒ๐—ฎ๐˜€๐—ฒ ๐—บ๐˜‚๐˜€๐—ฐ๐—น๐—ฒ ๐˜๐—ผ๐—ป๐—ฒ.โฃ โฃ Stop being an easy target for the marketing men! ๐Ÿ’ธโฃ โฃ Want proper, evidence-based advice? Follow me or drop me a DM with anything you want to know. Iโ€™ll help all I can. ๐Ÿ‘Šโฃ โฃ #Electrolytes #SupplementMyths #FitnessMyths #EvidenceBasedNutrition #NutritionAdvice by @teamtcharles
Youโ€™re allowed to REST. ๐Ÿ˜ด Doom scrolling is NOT acceptable, but resting between sets is a thing. If you want to feel exhausted, go to a Les Mills class or go for a run. But if your goal is to build muscle and look more toned, rest between sets is essential. The aim is to lift a challenging weight with good technique. If youโ€™re knackered before you even start the next set, thatโ€™s going to be a struggle. Around 90โ€“120 seconds is a decent starting point. For heavier, demanding sets, you might need longer. Donโ€™t rush just because you feel like you should be doing something. ๐Ÿ’ช If the gym feels daunting, drop me a DM and let me help you. ๐Ÿ“ฉ #StrengthTraining #GymTips #RestBetweenSets #BuildMuscle #WeightTraining by @teamtcharles
โ€œI CANโ€™T FEEL MY FACEโ€ฆโ€ as The Weekend would say ๐ŸŽถ๐Ÿ˜‚ Except this isnโ€™t your face. Itโ€™s your CHEST. Ever finish a chest press and feel like your arms have done all the work? ๐Ÿ’ช Your set-up and technique could be part of the problem. Instead of slouching forward at the top, keep your chest lifted and think about bringing your ELBOWS together as you press. YES, you canโ€™t bring them all the way together โ€” but the INTENT is there. That little cue could help you feel your chest working a bit more. ๐ŸŽฏ Give it a go and comment below โ€” let me know how you get on! ๐Ÿ‘‡ Want more coaching that makes things click? Get in touch via the links in my bio. ๐Ÿ“ฒ #ChestPress #ChestWorkout #ChestTraining #GymTips #ExerciseTechnique StrengthTraining WeightTraining FitnessOver40 OnlineCoaching TeamTCharles by @teamtcharles
Going to the gym โœ… Eating well โœ… Hitting your steps โœ… Looking no different? You know even though youโ€™re โ€™going to the gymโ€™ it doesnโ€™t mean you are going to change shape . To change you need to give your body a reason to. Lifting the same weights week after week wonโ€™t cut it. You need to strive to lift a little more week on week. I hate the โ€˜if it doesnโ€™t challenge you it wonโ€™t change youโ€™ line, but itโ€™s true You have to put the effort in, especially as you get older. Want to know what that looks like? Comment below or DM me by @teamtcharles
Just because you canโ€™t see it.. Doesnโ€™t mean it doesnโ€™t matter Your back is one of those body parts that look amazing when you train it Even through clothes, a well timed back is obvious If you havenโ€™t got a clue what to do then try these or drop me a dm and letโ€™s chat by @teamtcharles
LOW CARB DIETS How to spot a shit coach.. Puts you on low carbs You lose weight (through water and stored carbs being used) He claims he is magic and charges you for 6 months โ€˜onlineโ€™ in advance Your weight loss stops, you feel knackered and you get the blame Yeah donโ€™t be taken in - send me a DM and letโ€™s chat about losing some weight by @teamtcharles

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