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 1ïžâŁSPEED LIFTS â 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 weeksâŠThereâs a reason people say that Rome wasnât built in a day. Unfortunately, thereâs 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 13, 20192 minWelcome to The Project Peach Challenge!đWELCOME TO PROJECT PEACH!đ . đ„A 12 Week Booty Builder Challenge by Transformed by Spence . đ°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 ...
Transformed by SpenceApr 10, 20193 minWe can't be good at everything. But we can certainly adapt and learn to be ok at something.The point I wanna make clear is that there are things weâre good at and things weâre not. We canât work around that or change that. We si...
Transformed by SpenceApr 10, 20193 minWe canât be good at everything. But we can certainly adapt and learn to be ok at something.The point I wanna make clear is that there are things weâre good at and things weâre not. We canât work around that or change that. We si...
Transformed by SpenceApr 4, 20192 minA Diet & Exercise Plan from Transformed by Spence.Diet: Unlike many other personal trainers all of my diets are carefully calculated based on the Schofield equation. Once payment is compl...
Transformed by SpenceMar 29, 20195 minTHE HEAVY HIP THRUST IS RUINING OUR BACKS AND THIS INDUSTRYâThatâs right I said it!â As a Coach, I would never want any of my clients to go through or experience a similar experience to the pain a...
Transformed by SpenceMar 27, 20191 minTHE NEXT 28 DAY TRANSFORMATION CHALLENGE STARTS MONDAYSet goals for improving the process that will take you there rather than obsessing and worrying about the outcome or when it will arrive....
Transformed by SpenceMar 26, 20192 minBody-Types & HOW TO FIND OUT WHAT YOU ARE.Good Morning, Happy Tuesday to you! Yesterday I talked to you about body types, how they differ and how to identify which one you are. On...
Transformed by SpenceMar 25, 20191 minBody-Types & HOW TO FIND OUT WHAT YOU ARE.There are more similarities within a human biological make-up than differences when muscle tissue, hormones levels and natural systems ar...