Brian Milligan

Helping busy men become Leaner, Fitter, Stronger, Healthier, Happier and Harder to Kill

[Arsenal @Arsenal]

KT gets a warm reception 😅

[Brian Milligan @coachmilligan]

Father time is undefeated.

This time next year, you'll be somewhere.

Why not be a better version of who you are now?

That process starts now.

[Brian Milligan @coachmilligan]

Practice makes perfect.

You get better at what you spend your time doing.

That is also true for negativity and habits that are not conducive to where you want to be.

[Brian Milligan @coachmilligan]

The goal doesn't need to be achieved for the journey to be valuable. 

Every step forward in the process is a worthwhile endeavour

[Brian Milligan @coachmilligan]

Focus on being better than yesterday.

Whatever 'better' means to you.

Strive for it.

It's a choice.

The accumulation of 'better' days will lead to great things.

[Brian Milligan @coachmilligan]

The dichotomy of getting in shape.

Embracing hard work, discipline and suffering, whilst simultaneously developing strategies making it as convenient as possible.

[Brian Milligan @coachmilligan]

You can get in good shape pretty easily - walk more, eat less junk, more water, fruit & veg.

To get in great shape you need more structure in your training & more discipline with your diet.

Going from 'good' to 'great' requires an upgrade in effort, commitment & application.

[Brian Milligan @coachmilligan]

Action Precedes Motivation.

Most people assume the opposite.

When you take action, motivation follows.

When you wait for motivation, action sometimes doesn't happen.

Don't be a slave to 'being motivated'.

All you need to do is take one step in the right direction.

[Brian Milligan @coachmilligan]

It can be comfortable or it can be effective.

Seldom both when it comes to the pursuit of a fitness goal.

Fat loss is hard.

Those that claim otherwise are either selling a false promise or haven't been through the process.

[Brian Milligan @coachmilligan]

3 things you don't need to focus on when you're at the gym.

1)  What you used to be able to do.
2)  What others at the gym are doing.
3)  What others on social media are doing.

Focus on you. 

Where you're at right now.

What you can do to be less shit than last week.

[Brian Milligan @coachmilligan]

Training for the everyday athlete should be utilised as a tool to make you more useful at the sport of life.

Training used properly can make you better at every facet of your life.

The importance cannot be underestimated and overlooked.

[Brian Milligan @coachmilligan]

Your coach can tell you what to eat, how much to eat, what workouts to do, count your reps, push you in the gym, offer you lifestyle advice and put strategies in place for you to achieve your goal.

But at some stage, you need to be the hammer and get the work done.

[Brian Milligan @coachmilligan]

"I don't know why I can't lose weight, I only eat X amount of calories"

It is reported that people of a 'healthy' bodyweight underestimate their daily calorie intake by 300-400 and those 'overweight' are out by 700-800 each day.

What gets measured, gets managed.

[Brian Milligan @coachmilligan]

You can literally change your life by removing negativity, eating better quality foods, sleeping more, drinking more water and doing something physically challenging every day.

And all these are literally readily available to you.  Right now.  In this moment.

[Brian Milligan @coachmilligan]

#NewProfilePic

[Brian Milligan @coachmilligan]

https://t.co/tIwpVU5WD7

Essential........

[ali @ali__samson]

I’ve been strength training for the best part of 20 years.
I’ve yet to see a better a video than this to explain what it’s all about. Cant express how much I adore this.
Enjoy.
https://t.co/88rim5f51y

[Brian Milligan @coachmilligan]

Savage 😂

[Brian Milligan @coachmilligan]

Pull Ups / Chin Ups, for me are the king of upper body exercises.

If you can bang out a set of 8-10 if you're male, or 2-4 if you're female, then you're in good shape.

Here is a couple of exercises that can help you nail your first one, using a set of gymnastic rings.

[Brian Milligan @coachmilligan]

What do you want to be when you're older?

Arnold at age 74 🤩