Oli @oliwhit
I help people be stronger, fitter more athletic versions of themselves | BSc Strength and Conditioning Joined April 2020-
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Been missing morning sunlight this week due to work. Got up this morning and saw the sunrise while sea swimming. Everything feels so much better today. Weird how that works
Simplicity is king. Was talking to a client who's struggling to lose weight about the food he's eating. He tells me how he's struggling to cook all of his meals in a timely manner, trying to cook different things for each meal. While you need some variety, stop making it…
Been putting off going back to martial arts after a few years off. Got my first Muay Thai class tonight for about 5 years. Not going to lie, I’m NERVOUS. Nervous that I’ll feel slow, tired and lethargic after mostly training for strength and hypertrophy recently. We’ll see…
What is ‘optimal’ may not be optimal for you. Find what works for YOU and iterate on it. Ive seen people get crazy results training in a way that is far from optimal, but they kept consistent and trained with intention. Train the way that works for you, train hard and you’ll…
Can you be boring? Day after day, slowly adding load. That’s what needs to be done. None of this flashy bullshit you see on Instagram. Do the boring stuff. Turn up, put in some hard work and come back in tomorrow. Compound that over months, years and decades and you’ll…
If you want to be quick and powerful, why is all your training slow? Max strength is important, building muscle is important but don’t neglect the quick stuff. Run. Jump. Throw. Bounce. Do something before each session and start becoming POWERFUL
You’re overthinking it. I’ve seen people make crazy gains doing the stupidest shit. People who are strong and lean, fast and powerful. Just go train. Train hard, train with purpose, but for the love of god just go train.
Stop focusing on outcomes and start focusing on processes. Yes it’s good to have an end goal, but if your systems and actions daily aren’t working towards that goal, how do you expect to get there? Build on daily and weekly habits, and you’ll get to where you want to be.
Sunday is the perfect time to sit and plan your week. Write out times for training, plan out your meals and plan out when you’re going to get your steps in. If you’re constantly saying ‘I don’t have time’, plan. You’ll be shocked how much time you actually have.
One thing that's lacking in the gym. Intention. Too many people fucking about on their phones, doing exerises with shit form. Put some intention in your movements and you'll see a massive improvement in your results in the gym.
You know you need to do Plyometrics But you don’t know how And you feel like you’re failing your athletes by not using them I have a free 12 week Plyo Progression you can run right now To get it: 1 Retweet this 2. Reply “PLYOS” below 3. Follow me I’ll DM it
First day back! Don’t go crazy, set yourself up for the weeks and months to come. There’s no point coming back and injuring yourself on day one. Be smart, have fun, and lift some weights.
Every win, no matter how small, is still a win. Made your bed? Win. Went for a walk? Win Did a 30 min workout? Win. Celebrate that shit.
Tomorrow is a chance to start again. Stop beating yourself up, give yourself a chance, and do it better the second time around.
You don't have to be perfect (or even good) on your first try. All you need are small changes stacked up over time. Go for 1 walk, do one workout, eat 1 less takeout next week. That's literally all it takes Small consistent changes beat one big unsustainable change every time.
It’s not all sunshine and rainbows all the time. And that’s perfectly fine.
It's much easier to continue doing something than to start something completely new. Don't bank on January to get you motivated. Continue putting in work throughout December to set yourself up for the new year.
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So, I’ve been eating this for breakfast every morning in Britain for about nine years and I’ve gained 30 pounds. American food is just poison.
The ONLY Health and Fitness thread you will ever need… (more valuable than most fitness dorks will charge you multi thousand dollar coaching for) This is the outline of my entire system, that I’ve legitimately trained >2000 people with, either in person or online HEALTH BOMB💣
Don't act like who you are. Act like who you want to become.
There is always a way forward, always a path ahead, always an out. You are a divine sentient manifestation of life imbued with limitless creative power. As long as you’re breathing, it’s far from hopeless.
“Entrepreneurship is risky.” A belief I held while living paycheck to paycheck.
I want to get this clear… 95% of people you see training in commercial gyms will NEVER need to deload. They simply don’t train hard enough.
One of my main goals in 2024 is to build a business my way. ‣ Automated to the brim ‣ Can bring 5 figure months repeatedly ‣ Easy to expand, brings results overnight All in all, here's my quick gameplan that I plan to refine overtime: 1/ Traffic For me what drove the most…
I’ve posted every day for 338 days. But I've never had writer's block. The results? • 13,500 followers • 2300 email subs • 6-figure business Steal my “Mass Creation” cheat sheet to never run out of ideas again. • Like + comment “MASS” • Follow me And I'll send it over.
“I don't have anything to offer.” There are UNLIMITED ways to make money online. (People are making money selling bathwater in jars ffs.) Pick a high-income skill. Put in the work and learn about it. • YouTube videos • Courses • Etc. You can pick up a skill in a couple…
A distracted mind. Limiting beliefs. Cheap dopamine. Lack of conviction. The belief it should be easy. These are the only things standing between where you are and where you want to go. Focus. Break beliefs. Earn your dopamine. Be audacious. Embrace adversity. Persevere. Win.
Working out every day will change your life. "change my life? whatever" - I know you hear that all the time but let me explain. Daily exercise is a simple habit that benefits all other areas of your life. I've worked out every day for 11 years. Here's what I've learned…
Influencers aren’t fitness professionals. They are content creators. There is a difference and you should recognize it. A good body and a pretty face doesn’t mean shit when it comes to knowledge. Lucky I have all three.
I’m going to teach you how to become a Micro Authority today But here’s the catch, this strategy will stop working in 30 days There will be 100 of you who will take this post seriously They will apply the strategies I share with And start growing your presence and…
Lower-body Training for Contact Athletes Simplified: 👉 Sprint (with aggression) 👉 Jump (like the ground is lava) 👉 Jump (for max height or distance) 👉 Be Explosive (with moderate weights) 👉 Pick-up and Squat (heavy weights) 👉 Stretch at Length (with weights) Tick…
Here we go boys - Remember, this is the year you realise maximum growth Everyday you’re going to push yourself to the absolute brink What you thought was your potential will seem a shadow of what you’ll become No escapism, no excuses, no complaining You can look at…
6 essential non natty natty supplements you need to be taking to get jacked and shredded in 2024: (People will be questioning if you’re juiced up) Supps: All daily doses - 5g L-Carnitine Tartrate - 5mg Boron Complex (citrate, glycinate, aspartate) - 100mg Tongkat Ali (LJ100)…
Gun to my head, 5 supplements to take in 2024. As a professional athlete. -Injectable L-Carnitine (The most non natty natty supplement) -BPC-157 -Pine Pollen -Vinitrox -Methylene Blue By far the most noticeable addition for me has been the injectable l-car. Immediately feel…
You won’t grow unless you write 100 comments a day. That’s what all the gurus say They’re wrong. I’m able to add 30 new followers every week (with minimal effort). Here’s how I do it: ----- When I first started commenting, I commented on my timeline and wondered why I…
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