Lee Bramhall (2025)

27/10/2025

Active Rest day vibes… great session yesterday morning after the extra hours sleep 💤 #💪

If it’s important to you, you will do whatever it takes to make it happen. ⚡️

I talk to people all the time who say they want their dream body, want to get stronger, want to be energized and want to feel confident in their own skin.

Isn’t this something we all want? 🤷‍♂️

I also see so many of these same people start for a week & then totally fall off track going back to their old ways. Or they’re gonna start tomorrow… or the weekend favorite - I’ll start on Monday!

Here’s the thing... if it’s more important to you to please others, fit in with the crowd, and feel comfortable - then you don’t want it bad enough.

There is nothing more important than getting your health in order.

Nothing!

If these things really are important to you, you will EMBRACE the hard times & discomfort because you know that they’re bringing you closer to where you want to be. It will take investment of time, consistency, work and $$.

Change is never comfortable. Growth doesn’t exist in your comfort zone. If we’re honest you’ve been in your comfort zone so long you’re in a place (and body) you don’t like.

As life goes by, you have less and less tomorrows… time never stops, we should all maximize the s**t out of grabbing as much as possible. Dont throw away time needlessly, you won’t get it back.

How comfortable is that?

Get after it! 💪

26/10/2025

Another early morning Sunday session after my 2 rest days on Thurs and Friday. After a great weekends training, it’s an active rest days tomorrow too.

Managing a stressful day job and and an ever growing side business can be challenging. You can feel like you have a million things to do, and not enough hours in the day.

But remember.
The gym is YOUR time.

Flick that switch and mentally switch on for your session.

Allocate time to prepare yourself mentally before you train - give yourself a mental minute before you train to switch off from work and switch on for the session.

Set yourself a goal - that lift you want an extra rep on (progressive overload), that movement you want to nail this time round. Make every rep count.

Yesterday I had a pretty mental day in work, and loads of side biz calls last night because of the sale.

I set myself a goal to get everything out of the session here today and I loved it.

✅ This put a HUGE win for my day.

Each and every session is an opportunity to improve.

Each and every set is an opportunity to get better.

Each and every rep is a step nearer your goal.

Happy Saturday😀
Get after it 💪

24/10/2025

Active rest day today, Back in the gym for 60mins of steps today‼️

If you could give your future self a new goal to achieve, what would it be❓

💪New goals don’t have to be set in stone for January.
💪Theres no such thing as the ‘I’ll do it Monday’ mindset.
💪Just because you didn’t hit that goal doesn’t mean it should go dismissed.
💪Believe it or not, failing is part of the process.

I don’t want to hear no I’LL DO IT MONDAY…

OH I’LL START JANUARY…

NO‼️

With that mindset your pushing back your potential and goals, you are just procrastinating, you’re on the ‘never never’

Why not now⁉️
Why push it back⁉️
Why the delay?

Start it right, start it RIGHT NOW‼️👊🏻💪🏻

23/10/2025

Change can be complicated — by its very nature, it challenges us‼️

And it’s even MORE challenging when you hold onto habits, routines, and mindsets that don’t serve you anymore.

Things like:

❌ “Numbing out” in front of the TV for yet another binge-watch session❗️
❌ Snacking on ultra-processed foods when you know whole foods are better❗️
❌ Holding onto the belief that you can’t achieve your goals because you’ve struggled in the past❗️

Letting go of those old limiting habits and beliefs is just as important as holding onto the traits that help you succeed‼️

Things like:
✅ Your determination
✅ Your creativity
✅ Your discipline

Today, take an assessment.

What’s ONE THING you can let go of today that’s standing between you and your goals❓

What’s ONE THING that you want to double down on to help you reach your goals❓

Here is my “ONE THING” for each:

1️⃣My tendency to over-eat as a habit and my hard-earned discipline.

How about you? Be brave and share yours in the comments! 👇

23/10/2025

If you know me, you know I hold a no bulls**t attitude.
If you want to get it done, then do it. Not here for excuses.

But what is progress?
Simple. It’s the consistent actions you do that take you closer to your goals.

Now these don’t have to be DRASTIC moves.
Some things are done little by little…
Some things you gotta kick yourself up the ass for…
There’s no sugar coating that.

I’m not telling you to make these changes over night. That’s not realistic. But you do have to be consistent in your actions.

And none of it is gonna get done until you start putting in the work for it (consistently).

It can be as simple as:
💪Getting to the gym when you say you will
💪Getting your steps in
💪Getting a solid 8hrs sleep
💪Getting your protein in

Or if your someone like I used to be… someone who refuses to take rest days, TAKE THAT REST DAY - non-negotiable!

All these things and more are equivalent to progress. It doesn’t have to stop there. You can go so much FURTHER then what you thought was possible.

🤔So have a think tonight:
What are your goals?
What’s your progress looking like?

⭐️Because you’ll be surprised at the progress you do make when you stay consistent even when you do it 80% of the time 💪

21/10/2025

Training to true muscle failure starts in our minds. 🧠
It is a chance to defeat that little voice inside your head that so desperately wants you to quit. 🗣️
That same voice that makes you quit during your hardest set, also makes you quit in anything in life.
High Intensity (weight) Training by Mike Mentzer is the fastest way to face and battle that voice. 💪
It will come, maybe on rep 5, 7 or 10…
It will come when you get tired when that set gets extremely uncomfortable and it will BEG you to QUIT. 🙏
DON’T, even if it’s about continuing that set for another couple of reps. By persevering for a little longer you cultivate the habit of DEFEATING that little voice🛡️

18/10/2025

Reminder alert!

Do what makes you happy, period!

Stop caring about what others think of you, not everyone will like you or want to be kind towards you, their opinion is none of your business.

Don’t let anyone crush your dreams and aspirations!

No one has a right to treat you or speak to you like 💩

Know your worth, you are amazing 🤩

Most importantly, be authentic…always!

Jessie Lee taught me, that your mindset is important, never stop personal development and surround yourself with a like minded community☺️

17/10/2025

You don’t have to give up booze, Cake, cookies, burgers and pizza forever‼️🎂 🍻 🍔 🍕

You just can’t let those types of foods be your average eating decision.

Your metabolism and your health function off of the signaling you give them consistently.

So if you’re consistently eating like crap, expect to look and feel like crap eventually.💩

You may have to limit some foods that you over consume are tend to be suboptimal due to higher calories that may not fit with your goals.💪

If you’re trying to lose weight and ultimately fat, you need to focus on simpler and more focused eating that places whole food single ingredient protein rich foods at the forefront and when you get more comfortable, then you can reintroduce some treats.

16/10/2025

Why there’s never gonna be a 👉good time👈 to start the thing‼️

You’re never gonna FEEL ready. But by taking messy action and just start, you’re going to feel a whole lot more capable in starting 👀

Progress isn’t about perfection every step of the way.

It is about consistency, trial and error, over and over and over again. I can guarantee you that when you start something new (and this goes for ANYTHING - fat loss, new business etc)… you’re gonna suck at it most likely!

But without doing that first, you can never learn from your mistakes and continue to get better and better along the way 💪🏼

Choose to take messy action. Don’t fear the inevitability of failure - expect it, not feeling strong enough, stepping on the scale only to see it fluctuate, working out one day but scared because you might miss the next, having to drop fat because you feel off and not as strong one day…

Just. Start.

Because that is what gets you further than you were yesterday.

If you’re tired of being where you’ve always been (don’t wait 48 years like me), don’t know what direction to step in, but READY to take some messy action in figuring it out…

I have a 6 week transformation program to help you get started when you buy a ketone bundle. All of your recipes and meal plans done for you to make it easy.

If you’re serious, let’s get to work and start making moves. I started making my moves at 48yo, now I’m 57 and feel and perform better than my 30’s - it’s time for you to thrive too👏🏼

Drop ‘start’ below to start your drinking ketone journey😊

15/10/2025

Just over here working on my bits 💪

Love me a good early workout… Wednesdays are leg day with Big Pale Nasty🫨.

Does that mean it’s always fun and easy? Nope, anything but.

Some days, like today, was challenging AF! But as challenging as it feels in the moment, how you feel afterwards makes it all so worth it.

Feeling accomplished, badass and seeing your hard work pays off is so worth the challenge. Here’s the thing, it’s meant to challenge you!

What goals are you working on and wanting to achieve?

13/10/2025

Rest day tomorrow, Saturday and Sunday are 2 of my main workout days, ‘just’ have Tues and Weds left for this weeks rotation💪. Another week of putting the effort in, both in and out of the gym.

You have to remember, it’s a lifestyle change that doesn’t happen over night. Infact it doesn’t happen through a 8 week shred. Nor does It doesn’t happen on a one off 12 week program.

This takes consistency to acheive.

Being challenged in many different ways. Making mistakes but still not giving up. Creating a sustainable lifestyle to reach and maintain your goal is key 🔑!

There’s never a perfect time to start. There will always be a birthday, a holiday, a work conference, a poorly family member, a social event… the list goes on.

It’s about wanting to learn how to incorporate this into your life whilst still focusing on your end goal. Having the support and guidance from someone for longer than a few weeks to change a “diet” to “a way of life” 🥰

Drinking ketones daily is the foundation of success, helping cut out food noise, preserving muscle whilst you lose fat; Our meal plans include cheat meals to keep you on track and allow you to enjoy to those life events without missing out, and if you are having a drink, the ketones and their brain fuel are great for Hangovers 🍻

Is it all unicorns 🦄 and rainbows 🌈- most definitely not. But I’ve sustained this lifestyle for 8+ years now, I’m in control of me for the first time in my life, no more yo-yo dieting ever again🙌
I like me and I like where I’m going💪

12/10/2025

It happens to me too…

Sometimes my schedule gets away from me and just like that, I’ve missed my workout.

Here’s what I do about it. I don’t worry about it – I just make sure that tomorrow’s workout is non-negotiable.

Because the fact is, things will get in the way sometimes — as long as you’re on track MOST of the time, you’ll keep moving toward your goals. As long as the balance tips in the direction of your goals, you’ll get there even if the occasional hurdle pops up.

Lee Bramhall

27/10/2025

26/10/2025

24/10/2025

23/10/2025

23/10/2025

21/10/2025

18/10/2025

17/10/2025

16/10/2025

15/10/2025

13/10/2025

12/10/2025

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