Lee Bramhall (2025)

29/09/2025

The “Core” Is So Much More Than A 6-Pack
Core muscles basically include everything in the middle of your body including your buttocks, hips, abdomen and back.
Your core muscles work in harmony to manage most body movements. We use our core muscles for so many daily activities such as walking, sitting and standing, and bending down to pick things up.
Our core muscles are necessary for basic mobility.
And having a strong core is also super important when it comes to working out.
In fact, most activities require stable core muscles for basic ex*****on, balance, and to prevent injury.
Here are five reasons why a strong core is important:
✔️ Increases balance and stability
✔️ Allows for better control and more power behind your exercise movements
✔️ Increases stamina because your body will not need to exert as much energy to maintain posture, positions, or balance.
✔️ Increases performance of activities - allowing you to run faster, jump higher, and push harder.
✔️ Significantly decreases your risk for injury when working out. A strong core protects your spine, prevents back strain and reduces pressure on your knees and hips.
Whether you are playing a sport, doing yoga, lifting weights, running, or just doing work around your home, your abilities (and injury risk) are influenced by your core strength.
Planks, side planks, single leg bridges, and lying hip abductions are all great exercises to increase core strength.
…and if you wanna see your 6-pack, that’s all down to your nutrition.
How do you incorporate core muscle exercises into your daily work out?

28/09/2025

Lately i’ve been on my grind in all aspects recently - business, work, personal life events and gym😌🫶🏼🌊💪🦈

looking back at the growth I have made in the past year and feeling so blessed and grateful to be where I am today. I’m at the precipice of a level of success many doubted I’d ever achieve.

In true David Goggins style, in fact it’s pretty apt that he’s all over my FB memories from meeting him 7 years ago in Dallas this very week!

I digress, back to Goggins, stick with it even when you don’t want to. Growth can be scary but it will take you so far. I’m full of excitement, nerves, one minute I know I’ll make it, next minute I’m doubting I ever will - I know I’ve got this 😬😬😬

I can’t wait to see what the future has in store for me and Tracy - we’re ready. We’ve served our apprenticeship and it’s time to take the next step.

Thank you all for riding along with us and supporting our businesses, your support literally means the world to us🥹🫶🏼 🌎

27/09/2025

🗣️What does crushing your workout mean for you?

For me, it means shutting off my notifications📱, plugging in my headphones, and cranking out 60 nonstop minutes of intensive weight training, HIT Dorian Yates style.

I think we stress about going to the gym too much – and don’t look at the big picture! My definition of the gym has changed over the years and I have a long sliding scale for it, from A to Z!

I try to keep it fun and challenging, otherwise it turns into another word: DRUDGERY.

Marry the process, divorce the outcome, gotta enjoy the work💪

Now I have a greater awareness of ‘me’ and my capabilities and recovery.

The one thing I do know for sure, is that THING brings me energy for the rest of my day!

I’m less about ‘how much do you bench bro’ and more about progressive overload and maintaining my fitness for health — because at the end of the day, that’s what truly counts!

26/09/2025

Maintenance is a concept I try to get folks to look at as a positive thing rather than a negative.

Progress is great and while I’m not dissuading folks from making progress, it’s also unrealistic to constantly progress. This applies to bulking and cutting.

Usually for progress to be made, the environment needs to be ideal so that means your lifestyle and schedule need to be conducive for you to do the required work.

Most average folks looking to make improvements to their physique or feel better than they did need to consider their lifestyle and their schedule so that they can be realistic with their expectations.

Nutrition and fitness require mindfulness, commitment and consistency.

If your life isn’t set up for that type of routine, you may be setting yourself up for mental failure by expecting constant progress week over week, especially when there are many other forces that require your attention.

There is no finish line so plan accordingly.

25/09/2025

🗣️Today is a gym active rest day after a big leg session yesterday 😊

I did my **cardio** (walking).

I used to hate rest days, but now resting more than ever on the current split it has truly made me recognise there importance when it comes to recovery. 😵‍💫

Unpopular opinion - if you don’t enjoy / feel like you need your rest days when they come around, you most likely aren’t training hard enough…

I love the the gym! My mantra used to be the more the better…train 6/7 days a week - I changed my training ethos and realized I didn’t train hard enough and it’s that simple.

If you are leaving it all in the gym every day, then I can assure you that you need them days away - we grow out of the gym and not in it!

24/09/2025

Your mind wants to grow so you have to feed it.

Your mind doesn’t ask “what have you done for me lately?”, it asks “what have you done for me today?”

You have to apply pressure to things in order to make them grow.

When you are in the hurt locker, you have to take great pleasure in the fact that no one wants to be where the f**k you are right now.

Take great pleasure knowing that your mind is stronger than the conditions being put in front of you.

When it’s cold outside, I must go on.

When I’m tired from a bad nights sleep, I must go on.

When I look in the sky and the clouds say rain is coming, I must go on.

When day is too hot, I must go on.

When I lose my job, I must go on.
When my spouse leaves me, I must go on.

When death hits close to home, I must go on.

Because no one else wants to, I must go on!

Life is f**king relentless, I must go on!

At the end of this journey, there may not be a pot of gold but there will be a s**t ton of self-respect!

A lot of people in life are very successful but I think very few are fulfilled. Fulfillment comes when you know you tried your hardest and have given your absolute best when responding to life with “I must go on!”

23/09/2025

Ever had a moment where you feel like you have your fitness routine or healthy habits down cold⁉️

Yeah, me neither. 😂

But I DO feel like I am closer to being content with my progress on the days when I remind myself that fitness isn’t about being better than someone else, but about being better than I used to be or even yesterday. Health is not a destination, but a journey of ongoing self-care and mindfulness.💪

It’s about celebrating small victories, whether it’s adding another rep to my set, holding a plank for a few seconds longer, or simply taking the time to stretch and cool down properly after a workout❗️

But I DO feel a sense of satisfaction on the days when I remind myself it’s not about following a diet to the letter or doing endless cardio.

Instead, it’s about making conscious, healthy decisions that serve my body and mind, one day at a time. 😊

So, what’s my trick to staying motivated and positive❓

Simply embracing that every workout, every rep, brings me closer to my goals, even if some days that step is a tiny one.🏋️‍♀️

Knowing that every small choice I make contributes to my overall well-being. It’s about the cumulative impact of daily healthful habits, not a single “perfect” health routine‼️

Now, over to you.
What is your trick to remind yourself that you don’t need to be perfect to be making real progress in your fitness/health journey❓

21/09/2025

Most men like to eat, and eat a lot, myself included.

So it’s easy to go crazy with a calorie surplus when the focus is on muscle gains. But there’s a difference between eating enough to fuel workouts, recovery, and hypertrophy, and eating so much that you look more like a fat guy than a muscular lifter.

Big arms don’t count if three inches of that bigness is made of flab (guilty of this - nurse couldn’t even find a vein in my arm). And if you have a growing gut, it’s safe to say that you’ve greatly exceeded the caloric surplus you need to optimally fuel the muscle-building process.

You’re just layering on stubborn fat deposits and maybe even stretching out the skin permanently, not building muscle.

Solution: I’m doing this for the next few weeks as I get back to full speed after injury. Add roughly a few hundred calories over maintenance is all you really need to fuel muscle gains. Do it for a few weeks, then adjust as needed.

Think bodybuilding, not belly-building.

Use photos, measurements, and the mirror to judge progress, not just the scale. Use targeted workout nutrition to add this extra fuel, not candy bars and fast food. Food quality matters.

Reality Check: Many lifters get tripped up by this mistake because they’re copying the diet of their favorite bodybuilder or hypertrophied action movie star. I’m guilty of this too.

The problem? Well, most people don’t have the genetics of a pro, they don’t do the marathon workouts of a pro. All of those things add leeway to the diet.

19/09/2025

🗣️Ever tried to START eating to a nutrition plan consistently DURING the holiday season⁉️

Difficult, right❓

As Autumn/Fall/Spring blows in and the days get cooler/warmer, most of us start to lose a little motivation…

On top of that, the holidays🎄are right around the corner, which means more social events, more sugary treats, and yes — more stress‼️

That’s why NOW is the perfect time to do something for YOU.

👉 Not when you’re tempted by holiday treats
👉 Not when you’d rather stay in your warm comfy bed
👉 And not January 1st, just like last year…

NOW‼️

So before the holiday whirlwind hits in just a few weeks, I’m taking 100% off our 6-Week Transformation Challenge I’m giving you totally FREE access to the challenge when you sign up with a Ketone Bundle to work alongside our 6-Week Transformation Challenge‼️

This is for you if you are…

❌ No idea where to start
❌ 42 days of tasty, nutritious recipes to help achieve your goals
❌ Weekly menus, meal plans and shopping lists to build you lifestyle

And you’re tired of having to start over again every. single. Year❗️

In just 42 days, our 6-Week Transformation Challenge helps you create a sustainable lifestyle that you can enjoy, get results and get healthier in the process.💪

But this isn’t just about getting healthy…

It’s also about keeping your mind clear, your energy levels high, and creating a solid foundation for better habits — even when these next few months get chaotic.🎄

This is NOT something we do often…

So whether you’re ready to make a move, or it feels like a “maybe”, DM me “42” to get all the details and our discount codes.

(If you get a Better Bundle - I’ll throw in a free training program for the duration)

19/09/2025

Goals!

Goals are individual, not universal.

Just because someone can run farther, lift heavier, go longer, doesn’t mean your effort isn’t just as valid.

So work hard for you and your own goals.

Progress will come.

My current top 3 are:

1️⃣ Continued performance in the gym whilst cutting bodyfat.

2️⃣ Personal development every day.

3️⃣Expand my USA client base and build a successful team🇺🇸🇬🇧.

What are your immediate goals, let me know in the comments🥰

18/09/2025

What To Eat Before Diet & Exercise.
While the average gym bro can benefit from nutrient timing (pre- and post-workout meals), most people can meet their workout nutrition needs by eating a healthy, well-balanced meal 1-2 hours before exercise and another within 1-2 hours after exercise.
But let’s dive in a little more though, shall we? 🙂
A pre-workout meal is usually eaten 2-3 hours before a workout and includes a balance of carbohydrates, fat, and protein (a balanced meal). For me, there is very little fat in my diet, and at the moment even my carbs are low.
So, you can see that if you are eating every few hours, you are likely in that window.
Some people choose to eat closer to their workout. As I said earlier I am currently low carb, on a training day I have one bag of rice (250 grams) split over 2 meals! I like to train early, so having tuna and rice for breakfast is not always the best 🙂
I like to train fasted so I drink my ketone shake an hour before the workout to give me that clean energy boost, muscle preservation, focus and increased endurance.
If you are eating less than an hour before a hard workout, opting for something liquid, like a shake or smoothie, will allow your body to digest the nutrients more quickly - helping you to avoid getting an upset tummy during your workout.
If you need a quick burst of energy before a workout (ketones are by far the best option), you may opt for fast-acting carbohydrates (aka simple carbohydrates) because they are easy to digest and supply the body with energy very quickly. Simple carbs are mostly found in refined grain products, some fruits, and some dairy.
If your stomach tends to feel uneasy when you eat too close to a workout, try having a shake or smoothie (easier to digest) an hour or two before exercise.
Those looking to gain weight or add muscle may opt to eat 2-3 hours before a workout and then include a pre-workout shake 30 minutes before training.

17/09/2025

What To Eat Before Diet & Exercise.
While the average gym bro can benefit from nutrient timing (pre- and post-workout meals), most people can meet their workout nutrition needs by eating a healthy, well-balanced meal 1-2 hours before exercise and another within 1-2 hours after exercise.
But let’s dive in a little more though, shall we? 🙂
A pre-workout meal is usually eaten 2-3 hours before a workout and includes a balance of carbohydrates, fat, and protein (a balanced meal). For me, there is very little fat in my diet, and at the moment even my carbs are low.
So, you can see that if you are eating every few hours, you are likely in that window.
Some people choose to eat closer to their workout. As I said earlier I am currently low carb, on a training day I have one bag of rice (250 grams) split over 2 meals! I like to train early, so having tuna and rice for breakfast is not always the best 🙂
I like to train fasted so I drink my ketone shake an hour before the workout to give me that clean energy boost, muscle preservation, focus and increased endurance.
If you are eating less than an hour before a hard workout, opting for something liquid, like a shake or smoothie, will allow your body to digest the nutrients more quickly - helping you to avoid getting an upset tummy during your workout.
If you need a quick burst of energy before a workout (ketones are by far the best option), you may opt for fast-acting carbohydrates (aka simple carbohydrates) because they are easy to digest and supply the body with energy very quickly. Simple carbs are mostly found in refined grain products, some fruits, and some dairy.
If your stomach tends to feel uneasy when you eat too close to a workout, try having a shake or smoothie (easier to digest) an hour or two before exercise.
Those looking to gain weight or add muscle may opt to eat 2-3 hours before a workout and then include a pre-workout shake 30 minutes before training.

Pre workout smoothie recipe in the comments.

Lee Bramhall

29/09/2025

28/09/2025

27/09/2025

26/09/2025

25/09/2025

24/09/2025

23/09/2025

21/09/2025

19/09/2025

19/09/2025

18/09/2025

17/09/2025

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