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    How to Stick With Good Habits Even When Your Willpower is Gone
    Transformed by Spence
    • Jul 5, 2019
    • 3 min

    How to Stick With Good Habits Even When Your Willpower is Gone

    Most people think that building better habits or changing your actions is all about willpower or motivation. But the more I learn, the...
    20 views0 comments
    What happens to your brain when you eat junk food.
    Transformed by Spence
    • Jun 27, 2019
    • 7 min

    What 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...
    21 views0 comments
    3 WAYS TO INCREASE YOUR STRENGTH
    Transformed by Spence
    • May 29, 2019
    • 1 min

    3 WAYS TO INCREASE YOUR STRENGTH

    3 TIPS TO INCREASE YOUR STRENGTH 1️⃣SPEED LIFTS – speed lifts (e.g. box squats, speed deadlifts & speed bench press) are essential to...
    16 views0 comments
    ARE YOU READY TO JOIN THE COMMUNITY?
    Transformed by Spence
    • May 26, 2019
    • 1 min

    ARE 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...
    16 views0 comments
    -3.9kg in 21 days and only 30% through the Ten Week Transformation Programme!
    Transformed by Spence
    • May 25, 2019
    • 2 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...
    16 views0 comments
    1RM vs. Varied weight resistance training, which one is best?
    Transformed by Spence
    • May 22, 2019
    • 2 min

    1RM 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...
    15 views0 comments
    How to build muscle in a matter of weeks…
    Transformed by Spence
    • May 18, 2019
    • 4 min

    How 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...
    16 views0 comments
    Transformed by Spence
    • May 16, 2019
    • 5 min

    The 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...
    15 views0 comments
    Fasting vs. Calorie Restriction
    Transformed by Spence
    • May 10, 2019
    • 4 min

    Fasting vs. Calorie Restriction

    People are always on the lookout for quick and easy ways to lose weight, which is why there are approximately 5 billion new diet books...
    14 views0 comments
    Colouring books for adults.
    Transformed by Spence
    • May 2, 2019
    • 1 min

    Colouring 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...
    15 views0 comments
    BE FLEXIBLE IN YOUR APPROACH BUT FIRM IN YOUR PURSUIT OF YOUR LONG TERM GOALS.
    Transformed by Spence
    • Apr 25, 2019
    • 4 min

    BE 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...
    15 views0 comments
    Welcome to The Project Peach Challenge!
    Transformed by Spence
    • Apr 13, 2019
    • 2 min

    Welcome 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...
    5 views0 comments
    Robert Gordon has gained 1.5kg in lean muscle mass!
    Transformed by Spence
    • Apr 11, 2019
    • 3 min

    Robert 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...
    3 views0 comments
    We can't be good at everything. But we can certainly adapt and learn to be ok at something.
    Transformed by Spence
    • Apr 10, 2019
    • 3 min

    We 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 we’re good at and things we’re not. We can’t work around that or change that. We...
    5 views0 comments
    Transformed by Spence
    • Apr 10, 2019
    • 3 min

    We 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 we’re good at and things we’re not. We can’t work around that or change that. We...
    5 views0 comments
    A Diet & Exercise Plan from Transformed by Spence.
    Transformed by Spence
    • Apr 4, 2019
    • 2 min

    A 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...
    0 views0 comments
    THE HEAVY HIP THRUST IS RUINING OUR BACKS AND THIS INDUSTRY
    Transformed by Spence
    • Mar 29, 2019
    • 5 min

    THE HEAVY HIP THRUST IS RUINING OUR BACKS AND THIS INDUSTRY

    “That’s right I said it!” As a Coach, I would never want any of my clients to go through or experience a similar experience to the pain...
    2 views0 comments
    THE NEXT 28 DAY TRANSFORMATION CHALLENGE STARTS MONDAY
    Transformed by Spence
    • Mar 27, 2019
    • 1 min

    THE NEXT 28 DAY TRANSFORMATION CHALLENGE STARTS MONDAY

    Set goals for improving the process that will take you there rather than obsessing and worrying about the outcome or when it will arrive....
    0 views0 comments
    Body-Types & HOW TO FIND OUT WHAT YOU ARE.
    Transformed by Spence
    • Mar 26, 2019
    • 2 min

    Body-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....
    1 view0 comments
    Body-Types & HOW TO FIND OUT WHAT YOU ARE.
    Transformed by Spence
    • Mar 25, 2019
    • 1 min

    Body-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...
    0 views0 comments
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