LEP Fitness


Todays Tough Workout and why I love Sundays…


Depressed Binging every weekend…

why I love Sundays - Binge Eating : Why It Happens and Solutions - LEP Fitness - Sheffield personal trainer - fitness blogger - fitness trainer

It wasn’t long ago that i’d be super strict during the week (Monday-Friday) with my diet and training routine and then at the weekend…well I just go absolutely mental and eat loads of cr*p. I remember once polishing off a large dominoes, 4 cookies and a whole tub of Ben & Jerrys in one sitting! Absolutely crazy behaviour!

I’d yo-yo diet and go from one extreme to the other, under eating during the week, and then massively over eating on the weekends. I felt like August Gloop in Charlie & The Chocolate Factory (the greedy git!). I’d obviously feel like crap because of all the junk and I’d just spend my weekend inside, watching TV, feeling depressed, and absolutely shattered. This would roll onto Mondays when i’d get a food hangover (feeling sluggish like after one too many pints of ale!)

Time for a change…

Then something changed and instead of doing 5 days on 2 days off, I went to 6 days on 1 day off. This was a better routine for me but then i’d almost double up on my binging on Sundays to make up for it! Well enough was enough amigos! I had to change this habit!

I now do 7 day on and…. no days off! I’m not perfect I still have my treats and indulgences however I fit them into my macro’s throughout the week. I don’t feel deprived, I very rarely binge (maybe at Christmas!), my energy levels are through the roof, and my physique has come on leaps and bounds. I feel content with my eating habits and now help others master theirs.

Instead of switching off at the weekends, I see everyday as an opportunity to progress, and become better, I particularly love Sundays. When everyone else is waking up at 10am or later (with a hangover!) i’m up reading, studying, going to the gym and investing time in myself to grow as a person. I usually wake up with lots of energy and treat Sundays pretty much like any other day of the working week.

Sound familiar? 

I see a lot of people just go completely mental at the weekends. Maybe it’s escapism from uncomfortable emotions, or maybe other reasons. I see people over indulge on food, alcohol, and all sorts of mind altering substances, for reasons I guess only they can explain. I’ve been there done that and got the t-shirt. In my opinion it sucks and you feel miserable. But with a positive mindset and desire to change your habits you can lead a healthy lifestyle that works for you not against you. You just have to know how. There’s plenty of tips on my blog if you need some extra help (oh and there Totally FREE… for now!)

Another Kick Ass Sunday under way…

It’s Sunday as I write this. I was up at 6am, I studied some Sports Science for 2hrs, read 20 pages of my Sam Walton book, and i’ve just been for a killer 2hr workout… oh and i’ve done my weekly food shop. It’s only 12pm! BOOOM! This afternoon i’m going to chill, watch Andy Murray win Wimbledon (I hope!) and then watch France V Portugal in the 2016 Euro Finals! I can’t wait.

Todays Gym workout…

  1. 20km bike ride (sub 30 minutes)
  2. Seated Cable row 1 set x 20 reps
  3. Lateral pull down 1 set x 20 reps
  4. DB pull over 1 set x 20 reps
  5. Incline DB press 1 set x 15 reps
  6. Flat DB press 1 set x 15 reps
  7. Leg press 2 sets x 40 reps
  8. Seated hamstring curl 2 sets x 25 reps
  9. Leg extensions 2 sets x 25 reps
  10. Leg press calf raises 2 sets x 30 reps

I also did some improvised arm stuff but by that time i’d lost the ability to think, and I can’t remember it! I was absolutely shattered! Anyway geezers … I sincerely hope everyone has a great Sunday, take a moment to think about all the good stuff you’ve got going in your life… maybe it’s a lovely home, great partner, mum, dad, sister, brother or the appreciation that you can afford to buy food, sleep in a comfy bed, have a wicked job, nice clothes, great friends, whatever it may be… appreciate how lucky you are.


👱💪 Nick