Transformed by SpenceJun 151 minPretend you just have one shot at this!On a typical day, I get dozens of questions. When you work as hard as I have to get to the position I’ve reached, it goes with the territ...
Transformed by SpenceMay 281 min𝗚𝘆𝗺𝘀 𝗰𝗼𝘂𝗹𝗱 𝗯𝗲 𝗰𝗹𝗼𝘀𝗲𝗱 𝗳𝗼𝗿 𝗮𝗻𝗼𝘁𝗵𝗲𝗿 𝟯 𝗺𝗼𝗻𝘁𝗵𝘀! 🤯>> 𝑊ℎ𝑎𝑡’𝑠 𝑦𝑜𝑢𝑟 𝑐𝑜𝑛𝑡𝑖𝑛𝑔𝑒𝑛𝑐𝑦 𝑝𝑙𝑎𝑛 𝑑𝑢𝑟𝑖𝑛𝑔 𝑡ℎ𝑖𝑠 𝑝𝑒𝑟𝑖𝑜𝑑? Who is keeping you accountable each week w...
Transformed by SpenceApr 309 minEmotional eating: 3 ways to break the cycle.Solutions for stress eating: Get better at saying “No, thank you” to ice cream, Doritos, and Pop-Tarts. More than 60 percent of our incom...
Transformed by SpenceApr 41 minYour FREE April 2020 Recipe PackExercise without Nutrition produces terrible results. Hi guys, Spencer Lissamore here so... I have always said that exercise without nutr...
Transformed by SpenceMar 251 minHome Workouts available to YOU!𝐃𝐎 𝐘𝐎𝐔 𝐅𝐄𝐄𝐋 𝐀𝐍𝐗𝐈𝐎𝐔𝐒 𝐎𝐑 𝐖𝐎𝐑𝐑𝐈𝐄𝐃 𝐀𝐁𝐎𝐔𝐓 𝐆𝐎𝐈𝐍𝐆 𝐈𝐍𝐓𝐎 𝐀 𝐆𝐘𝐌 𝐑𝐈𝐆𝐇𝐓 𝐍𝐎𝐖 𝐁𝐔𝐓 𝐒𝐓𝐈𝐋𝐋 𝐖𝐀...
Transformed by SpenceMar 196 minAre Your Calories Right For You? - How To CheckOne of the most common questions I get from new clients is... "Why are my calories so high?!" To me, this is an insane question. It's lik...
Transformed by SpenceJul 5, 20193 minHow to Stick With Good Habits Even When Your Willpower is GoneMost people think that building better habits or changing your actions is all about willpower or motivation. But the more I learn, the mo...
Transformed by SpenceJun 27, 20197 minWhat happens to your brain when you eat junk food.Most of us know that junk food is unhealthy. We know that poor nutrition is related to heart problems, high blood pressure, and a host of...
Transformed by SpenceMay 29, 20191 min3 WAYS TO INCREASE YOUR STRENGTH3 TIPS TO INCREASE YOUR STRENGTH 1️⃣SPEED LIFTS – speed lifts (e.g. box squats, speed deadlifts & speed bench press) are essential to inc...
Transformed by SpenceMay 26, 20191 minARE YOU READY TO JOIN THE COMMUNITY?Join the SLF App community today. Download the Ten Week Transformation and receive lifetime access to the SLF App, the workouts and all o...
Transformed by SpenceMay 25, 20192 min-3.9kg in 21 days and only 30% through the Ten Week Transformation Programme!This is Demi Mitchell who signed up to my Ten Week Transformation Challenge. Demi is now entering week 4 of her 10 Week Transformation an...
Transformed by SpenceMay 22, 20192 min1RM vs. Varied weight resistance training, which one is best?Strength and hypertrophy adaptations between low- versus high-load resistance training: A systematic review and meta-analysis. Schoenfeld...
Transformed by SpenceMay 18, 20194 minHow to build muscle in a matter of weeks…There’s a reason people say that Rome wasn’t built in a day. Unfortunately, there’s no hard and fast rule behind the speed of muscle grow...
Transformed by SpenceMay 16, 20195 minThe importance of nutritional education, emotional support and the development of coping strategies.When people discuss fat loss there is a tendency to focus on the calories we eat, the type of exercise we do and an obsession with gettin...
Transformed by SpenceMay 10, 20194 minFasting vs. Calorie RestrictionPeople are always on the lookout for quick and easy ways to lose weight, which is why there are approximately 5 billion new diet books wr...
Transformed by SpenceMay 2, 20191 minColouring books for adults.Hey do you ever seen those adult colouring books? People love those things, I see adverts for them on my facebook all the time accompanie...
Transformed by SpenceApr 25, 20194 minBE FLEXIBLE IN YOUR APPROACH BUT FIRM IN YOUR PURSUIT OF YOUR LONG TERM GOALS.People overestimate what they can achieve in 12 months. But underestimate what they can achieve in 10 weeks. People who approach me wanti...
Transformed by SpenceApr 20, 20192 min28 DAYS TO SIX PACK ABS – The Ultimate Abdominal Exercise PlanHi all! So I’ve recently been adding new content to the SLFApp The most recent addition? “28 Days to SIX PACK ABS!” It’s always a challen...
Transformed by SpenceApr 13, 20192 minWelcome to The Project Peach Challenge!🍑WELCOME TO PROJECT PEACH!🍑 . 🔥A 12 Week Booty Builder Challenge by Transformed by Spence . 😰Society has changed. Some say for th...
Transformed by SpenceApr 11, 20193 minRobert Gordon has gained 1.5kg in lean muscle mass!Scroll down to see the result! Age: 30 Before weight: 84.1kg After weight: 85.6kg! Body Fat Drop: .1% All of the above was achieved over ...
