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markcolesm10 markcolesm10

2420 posts   27419 followers   96 followings

Mark Coles  Owner of M10 Physique Coach / Educator Scitec Nutrition athlete Prime Fitness USA athlete Yolo athlete M10 LifeπŸ‘‡

http://www.m10life.com/

Whenever I coach someone, I always ask them what their education process has been like when it comes to lifting.
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Who taught them how to train, or did they just pick up weights like most people and learn by doing?
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I'm no different to all of you, I'm inspired by people who have built very impressive physiques. But it's even more important to acknowledge that they're not you.
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We're all bio mechanically different. We've all got different limb lengths, different amounts of muscle mass, different training experience, some have played sports in the past whilst others haven't.
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All of these will impact how you pick up lifting. They will all impact how you perform an exercise. Old injuries will impact muscle recruitment, and often you won't be aware of your dysfunctions.
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I've said this for years and I'll keep saying it. Lagging body parts aren't a genetic inability to build tissue in one area, it's all to do with execution and how you're using (or not) that particular muscle group.
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There are so many people hiring prep coaches to diet them down to shoots, shows and transformations, but how many people are hiring off season coaches?
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The off season coach has the very important role of ensuring you are recruiting your muscles correctly. That your programming will be effective for every muscle group. When it comes to dieting down, you will be happy knowing that you've made progress in all the right areas.
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Remember unless you know what you're looking for, you'll just keep pushing on and making little progress. It takes a skilled coaching eye to pick out areas where you can potentially improve.
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To become better at anything in life we need to learn, and it's mastering the foundations that are key to making the biggest amount of progress.
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Clip from the Cover Model Chest Programme - 12 weeks to achieving a bigger chest - www.covermodelchest.com
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@kirk_abs_miller
@watsongymequipment

Arrived back in the UK after an amazing 10 days away.
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When I take time away from work, I always use it productively. I have lots of fun, take time to relax, and also make time to plan.
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Our goals change, you should always be setting new levels. In doing so we always need to be assessing the actions that we need to take.
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I don't just set goals for my business and career, I also set them for my relationship and personal development. They are all extremely important in the overall growth of my life.
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Once you have your goals, always work back from them and create a list of action points that need to happen.
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Work through each one, and every time you tick one off, you'll be one step closer to reaching your goal.

Morning session done, before our last full day here in France.
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We've trained every other day, and kept active every day whilst we've been here. If you want to enjoy quality food and relax from your usual diet format, keeping up daily expenditure is key.
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For most people mental stress plays the biggest part in fatigue. Removing ourselves from the day to day pressures of life, is one of the biggest keys to recovery.
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Reading inspiring and educational books, having amazing company around you, sleeping, relaxing, and re energising the mind, body and soul.

Over the last few years, one of the biggest things I've implemented is mindset time. Where I completely zone out, when I let my mind empty from everything that I do on a day to day basis. Sometimes it can take one day, other times it can take three to five days. I don't force anything, how long it takes will always depend on how much I've had going on.
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I always have so many ideas of things that I want to achieve. But often my head space will be stopping them from coming to fruition.
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It's important to understand that social media isn't going anywhere, it's ok to just pull back for a few days if you're feeling cluttered. It's ok to shut off, and glaze into the distance until you regain your clarity.
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Progress comes when we can strategise with a clear head. If you ever find it hard to create new ideas or new content, just pull back for a few days and allow your mind to empty.

Having the most amazing time in France with my beautiful @marybogatcheva
Sun, sea, fresh food and the best company.
Head space, time to plan and come back re energised πŸ‘Œ

Another great day for my Elite Business Mastermind team.
A big reason people fail to make progress, is because they have no one to bounce off. They have no one around them who either knows more, or who is doing better than them business wise.
These guys get together for one day each month to work through their businesses and grow together.
It's a real privilege to be a part of their journey.

My full seminar from @bodypowerexpo 2017 is now up on You Tube.
How to market your personal training business in 2017.
Click the link in my bio to watch it.

Absolutely incredible day today learning from @tompurvisptrts My mind has been completely blown by Toms expertise in the field of biomechanics and exercise.
I've studied the RTS programme, but I've never learned from the man behind it. It definitely won't be the last.
#neverstoplearning

Wide grip lat pull down tips
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When most people perform this exercise, all they think about is pulling the bar down as far at they can. To train the lats, you need to think more about what's happening to the muscles, and less about the bar (think origins to insertion, Iliac crest, TLF, thoracic spine, right up to the humerus). If you don't know what these look like, do a quick anatomy search.
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When you see me depressing my shoulder girdle in clip 2, this is an important skill to learn (to ensure you are initiating with your lats). However after it becomes second nature, it should become part of the full movement of the exercise (clip 3).
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If you want to recruit your lats more effectively, follow these tips:
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βœ… Learn how to depress your shoulder girdle (clip 2), prior to moving the bar
βœ… Keep your thoracic extended
βœ… As you lower the bar, think about pulling your elbows away from you in an arc like movement (the bar will move if you use your lats)
βœ… Pause the bar at the bottom, focussing on contracting the lats hard
βœ… Keep your abs tight, this prevents you from leaning back and turning the exercise into a row
βœ… As the bar returns to the start of the exercise, think about abducting your upper arms (away from you). Think stretch to your lats rather than bar up.
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If you found these tips helpful, please do TAG a friend into this post.
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Thank you 😊

My last post was all about credibility, and then this set of incredible results lands in my inbox.
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M10 coach @dansmith_coach showing us all what he does best (read his words below).
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So here it is..... many of you saw the initial 8 week progress photos, and I said back then the finished product would be special.
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This is the product of 6 months of careful manipulation of nutrition and programming, and of course trust in the process. These are real world results, Rich holds down a full time job. He has spent most of his evenings when not training, totally redeveloping his house. However he set himself the goal of getting in to the best shape of his life, in his own words "the wrong side of 40".
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I talk to all my guys about the importance of mindset, and that no matter how hard you train and eat, without a bulletproof mindset we easily fall back into bad habits.
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Rich has proven time and time again, that a strong mindset and unwavering belief will overcome any obstacle. Well done brother, next stage we'll put some more tissue on to that new physique πŸ‘΄πŸΎ

A big reason why personal trainers struggle to build their businesses, is because they lack credibility. Building up credibility will increase your confidence, and also gives substance to your product. It takes time, but it's the most valuable marketing tool that you have.

There are only 48 hours left to sign up to my physique coach theory and business development weekend at the Early Bird price.
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Join me in London for 2 jam packed days, that is guaranteed to help you grow as a coach, increase your business, your brand and your income.
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Click the link in my bio to secure your place or visit:
http://m10life.com/education/businessweekend/

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