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Charlie Johnson was born and raised in the beautiful countryside of Surrey just outside London. He has lived in England his whole life. He also spends a lot of my time in Marbella, Spain where the rest of his family live. As a child he was very active then he started to suffer severely in my early teens.He has flat feet, which caused him a lot of issues when it came to hi passion of sport.Due to this he stopped being so active and then piled on the pounds. After being very unhappy and teased at school, he thought enough was enough. He managed to pull himself together and work around my injury problems with professional help.It seems like we have a lot in common. Connect with him through his links: WEB PAGEFACEBOOK INSTAGRAM YOUTUBE 

I have a serious question for you.Do you even remember your New Year’s Resolution or goals from last year?I’ll wait… Chances are you probably don’t even remember what you set as a goal for last year. And if you do remember, chances are you didn’t hit all or most of your goals. Now, there may be some outliers, but I’ve found the traditional way of setting New Year’s goals doesn’t work for most people. Most people start their exercise goals on January 1, follow through for a few weeks and then completely or mostly fall off. I personally think people focus WAY too much on the big, long-term goals and not nearly enough on the short-term daily and weekly goals.Check out this episode for how to set New Year’s goals you’ll actually keep in 2022.Connect with Luke: Join my FREE Facebook Group: Men's Fitness and Health Instagram: @lukebriggsfitness YouTube: Luke Briggs Email: luke@lukebriggsfitness.com Info about Total Life Fitness coaching: Click HERE

I’ve now been in the fitness industry since September 2012. And wow, have I learned a lot during this time!What I used to think about fitness, health and nutrition and what I think now are completely different.I want to share the biggest insights I’ve learned from the past nine years after having coached 2,500+ clients.Connect with Luke: Join my FREE Facebook Group: Men's Fitness and Health Instagram: @lukebriggsfitness YouTube: Luke Briggs Email: luke@lukebriggsfitness.com Info about Total Life Fitness coaching: Click HERE

1. Start right now. Don’t wait until Monday or next month. The task of losing the weight you’ve gained may seem overwhelming, and the best way to tackle it is one meal and one workout at a time. Timing doesn’t need to be perfect. Just do something.⁠⁣⁣⁣ 2. Prioritize strength training over cardio. Doing endless hours of cardio may help you drop a little weight, but it won’t be sustainable unless you’re building muscle. If you have more muscle mass, that will boost your metabolism and give you the tone and definition you’re seeking.⁠⁣⁣⁣ 3. Don’t just “eat clean” and cut out all your favorite food groups. Focus on your metabolism. You can still eat some foods you enjoy like ice cream and pizza. That makes the process way more enjoyable and sustainable. But make sure you’re working WITH your metabolism and not against it.⁠⁣⁣⁣ 4. Get rid of all tempting foods inside your house. If you have bags of chips, tubs of ice cream and cookies in your house, you’re eventually going to eat them. Throw them in the trash to eliminate the distraction. If you want those types of foods, you can go somewhere else to get them.⁠⁣⁣⁣ 5. Get support and accountability. Find a coach, mentor or accountability partner. This is what I personally do every time I want to make a transformation. When left to our own devices, it’s easy to miss a workout, skip a meal or not follow through on our commitment. But when someone else is watching over, it adds an extra layer of accountability.⁠⁣⁣⁣Connect with Luke: Join my FREE Facebook Group: Men's Fitness and Health Instagram: @lukebriggsfitness YouTube: Luke Briggs Email: luke@lukebriggsfitness.com Info about Total Life Fitness coaching: Click HERE

While Halloween, Thanksgiving and other holidays are upon us in the United States, most people end up GAINING weight during this period of time. We let loose and tell ourselves we’ll start our diets on January 1. But I’m here to tell you this is flawed thinking. When we tell ourselves we’re going to go ON a diet, it implies we’re eventually going to go OFF that diet. So instead, let’s build a lifestyle, which will help AVOID gaining weight (or even LOSING weight) over the next couple of months.Connect with Luke: Join my FREE Facebook Group: Men's Fitness and Health Instagram: @lukebriggsfitness YouTube: Luke Briggs Email: luke@lukebriggsfitness.com Info about Total Life Fitness coaching: Click HERE

Welcome back to Total Life Fitness, and today, I’m excited to have a personal friend of mine on the show Aaron Seaton is the owner of Re-Claim Your Fitness, an online fitness coaching program for energy-zapped fathers who want to get fit to become powerful role models for their kids. He also owns two brick-and-mortar fitness studios in New Jersey called TailorMade Bodiez. Aaron is a veteran of the United States Air Force and accomplished bodybuilder competing in the International Federation of Bodybuilding and Fitness, placing as high as second place in the men’s middleweight division in competition. He’s been published in notable media outlets like Men’s Fitness, IDEA Health and Fitness and Bodybuilding.com. As an entrepreneur, Aaron earned “Business of the Year” in the health and fitness sector in 2019 from the New Jersey Chamber of Commerce. And if fitness weren’t enough, he and his wife, Dana, also own a laundromat. Aaron has two young daughters at home and recently just had his second last month, so he’s a brand new father of two. So not only does he talk the talk, but he also walks the walks.Connect with Aaron: Join his FREE Facebook Group: Fit Father ProjectInstagram: @s_aaron22 Website: Re-Claim Your Fitness Email: info@reclaimyourfitness.netConnect with Luke: Join my FREE Facebook Group: Men's Fitness and Health Instagram: @lukebriggsfitness YouTube: Luke Briggs Email: luke@lukebriggsfitness.com Info about Total Life Fitness coaching: Click HERE

Do you feel like you have no control of your nutrition when eating out at either a restaurant or someone else’s house?Don’t worry - in this episode, I’ll go over exactly what you need to do to avoid ruining your diet when eating away from your home. And it’s not as hard as you think!Connect with Luke: Join my FREE Facebook Group: Men's Fitness and Health Instagram: @lukebriggsfitness YouTube: Luke Briggs Email: luke@lukebriggsfitness.com Info about Total Life Fitness coaching: Click HERE

Do you feel like you’ve been doing really well on your diet, but then you weigh yourself and you’ve GAINED weight. When you over-eat for a day or two or following a trip, do you come back and begin starving yourself?Here are 5 reasons the scale might not be moving: 1.You ate excess carbs or sodium the past day or two 2.You’re “backed up” 3.Female hormones 4.Weighing yourself under different conditions 5.You’re gaining muscle, but losing body fatConnect with Luke: Join my FREE Facebook Group: Men's Fitness and Health Instagram: @lukebriggsfitness YouTube: Luke Briggs Email: luke@lukebriggsfitness.com Info about Total Life Fitness coaching: Click HERE

I know what you’re thinking - but Luke, you’re not over 40! You’re right, but I’ve trained hundreds of people over the age of 40 and can speak to several important considerations for an aging body. 1. QUALITY OVER QUANTITY Your body has probably sustained injuries over the years and your recovery likely isn’t what it used to be. For that reason, it’s important to learn to train more efficiently. While it’s certainly possible for some individuals over 40 to handle lots of training stress, most people need less. That means focusing on quality sets and reps. So instead of doing three or four heavy sets of back squats, you could aim to build up to one or two heavy sets. And instead of getting lots of volume from barbell work, use things like bands, cables and dumbbells to add more volume. 2. WARM UP THOROUGHLY No matter your age, you’re going to want to warm up. However, as you get older, you need to devote more time to it. And simply doing a few push ups, leg swings and arm circles won’t cut it any more. If you’re doing a full-body routine, emphasize mobilizing your hips and upper back and warming up areas like your upper back, core, glutes and hamstrings to protect your joints. So if you’ve got an hour to workout, you may have previously spent five minutes warming up and 55 minutes working out. However, now you may want to spend 15-25 minutes warming up and 35-45 minutes working out. 3. RECOVER HARDER You’re not going to be able to get away with training on five hours of sleep per night like you used to. Being intentional about getting at least 7-8 hours of sleep per night, de-stressing and fueling yourself properly will go a long way toward allowing you to train harder and make progress. If you want to reduce the risk of injury, you need to start with focusing on what you do OUTSIDE of the gym. If you’re coming into the gym after a night of poor sleep, a day of poor nutrition and a stressful day, do you think your chances of getting injured might go up? You bet. So remember, what you do BEFORE the workout is super important.Connect with Luke: Join my FREE Facebook Group: Men's Fitness and Health Instagram: @lukebriggsfitness YouTube: Luke Briggs Email: luke@lukebriggsfitness.com Info about Total Life Fitness coaching: Click HERE

On today’s episode, we’re going beyond the Xs and Os of fat loss.As someone who’s coached 2,500+ people over the past nine years, I’m going to talk about real mistakes being made every day that I don’t want you to make, as well.Connect with Luke: Join my FREE Facebook Group: Men's Fitness and Health Instagram: @lukebriggsfitness YouTube: Luke Briggs Email: luke@lukebriggsfitness.com Info about Total Life Fitness coaching: Click HERE

Lisa Feran has been a coach in the fitness industry for 16 years and is a certified sports nutritionist through the International Society of Sports Nutrition (CISSN).Lisa has owned Custom Fitness Specialists for 11 years and has coached thousands of clients through the years.Her list of accomplishments with both herself and her athletes is impressive.Lisa has specialized in coaching physique competitors.She’s coached 90 competitors to stage and has helped 29 athletes earn their pro cards.Lisa has also coached 47 different athletes who won their class and has coached 8 winners of a pro division.Even though she’s just over 5 feet tall herself, she’s earned a pro card herself in the OCB (Organization of Competitive Bodies) in the bikini division in 2019 and competed as a IPE and NGA pro.The OCB is America’s largest natural bodybuilding organization.Lisa also went on to win two pro shows that season.What’s even more impressive about Lisa earning her pro card is the fact she has had a very difficult road to get there.In 2007, Lisa was diagnosed with Hodgkins Lymphoma Stage 2B cancer at just 26 years old and did over 10 months of chemo and radiation treatment to recover from it.She’s truly a fighter and has overcome some big obstacles to get to where she is today as a highly-sought-after coach in the body transformation space.And if you need another testimonial for her - Lisa is my coach.She recently helped me train for a photoshoot in June of this year (2021).I sought her out because she’s the best person I know at helping people get absolutely shredded for both the stage and photoshoots.Connect with Lisa: Instagram: @lisa_feran Website: Custom Fitness Specialists Email: lisa@customfitnessspecialists.com Connect with Luke: Join my FREE Facebook Group: Men's Fitness and Health Instagram: @lukebriggsfitness YouTube: Luke Briggs Email: luke@lukebriggsfitness.com Info about Total Life Fitness coaching: Click HERE

Born in Brazil, Nathalia Melo-Wilson dropped out of law school and came to the United States with $300 in her pocket. For years, she worked multiple jobs, day and night, just to make ends meet. But thanks to her persistent effort, Nathalia worked hard enough to become the 2012 Ms. Olympia winner in the bikini division.As a competitor, she’s also finished in the top 5 at the Arnold Sports Festival six times. Nathalia has been featured in publications such as Cosmopolitan, Shape Magazine, Oxygen, Daily Mail, Muscle and Fitness Hers and many more. She was ranked No. 5 in Flex magazine as an all-time fitness model and has been on the cover of Muscle and Fitness Hers in over 20 countries.Now, Nathalia is a mom and fitness coach who helps busy and tired moms re-gain their fitness levels and feel amazing.If you’re looking for some inspiration, you’re going to want to check out this episode!Connect with Nathalia: Instagram: @nathaliamelofit Website: NathaliaMeloFit.com Email: nathalia@nathaliamelofit.com Connect with Luke: Join my FREE Facebook Group: Men's Fitness and Health Instagram: @lukebriggsfitness YouTube: Luke Briggs Email: luke@lukebriggsfitness.com Info about Total Life Fitness coaching: Click HERE

Mark McCoy is a coach inside our Total Life Fitness Academy program.In this episode, he shares his personal fitness journey and how he transitioned from health enthusiast to mentor for others. Connect with Luke: Join my FREE Facebook Group: Men's Fitness and Health Instagram: @lukebriggsfitness YouTube: Luke Briggs Email: luke@lukebriggsfitness.com Info about Total Life Fitness coaching: Click HERE

As someone who’s coached thousands of clients over the years, I can tell you breaking weight loss plateaus is one of the biggest hurdles people face.On this episode, we break down what to do when you reach the inevitable plateau with your body weight. Connect with Luke: Join my FREE Facebook Group: Men's Fitness and Health Instagram: @lukebriggsfitness YouTube: Luke Briggs Email: luke@lukebriggsfitness.com Info about Total Life Fitness coaching: Click HERE

6 TIPS TO AVOID RUINING YOUR PROGRESS ON THE WEEKENDS 1. Have a plan. Know what foods you’re eating for each meal. You’ve got to have structure on the weekend. Sure, you can eat a meal out with family or friends, but you can’t be “winging it.” 2. You didn’t gain weight this weekend because you “were over at a friend’s house,” “out of town” or “busy.” You made those food choices - no one was holding a gun to your head. Stop blaming other people or events for why you’re not making progress and start owning your decisions. That’s when real progress happens. 3. When eating out, have a plan going into it. Look at the menu ahead of time, and follow through on what you said you’re going to do. You can have fries, cake and ice cream, but make sure you plan for it. 4. You can have a social life, but if you’re eating out and drinking every Friday, Saturday and Sunday, you’re not going to be making much progress. Those Instagram models you see shoveling fries and ice cream into their mouths are either 20 years old and can get away with it or aren’t putting out a true representation of their diets. 5. Weekend calories count. If you’re in a 500-calorie deficit Monday through Friday, but you go 1,250 calories over your calories on Saturday and Sunday, you just un-did all of your work from the week. 6. You don’t “deserve” that glass of wine or plate of cookies to make yourself feel better. Sure, it feels good in the moment, but you’ll always regret it later. You “deserve” to treat your body well by fueling it with healthy nutrients 90+% of the time. Connect with Luke: Join my FREE Facebook Group: Men's Fitness and Health Instagram: @lukebriggsfitness YouTube: Luke Briggs Email: luke@lukebriggsfitness.com Info about Total Life Fitness coaching: Click HERE

I stay at sub-10% body fat as a father of two kids, husband, business owner and homeowner, so naturally, a lot of people ask me about my routines.Here they are, in no particular order:1. I workout early in the day. With a family, business and household to manage, if I wait until later, other things will get in the way. 2. I eat the same thing every day. It eliminates the number of decisions I need to make and makes following a nutrition plan simple. 3. I add variety to my diet by rotating spices, seasonings and condiments. I’ll keep my protein and carbs the same, but rotate among things like mustard, low-calorie BBQ sauce and steak sauce. 4. I prepare foods that are simple to make. I use beans and oats for my carbs because they don’t require preparation like rice and potatoes. 5. As soon as something hurts (in a bad way) when I’m working out, I stop. I don’t try to push through it because that will only further aggravate the area. 6. I make working out a non-negotiable. Even if I’m not feeling 100%, I’ll do something light at home because I don’t make missing a workout an option. 7. I use Himalyan Pink Salt on a lot of my foods. It adds that salty kick and gives added flavor. 8. I get up at the same time Monday through Saturday. I never feel like getting up, but I always thank myself for doing so because I give myself more time to accomplish important things earlier in the day, giving myself more time for my fitness and health. 9. I get up early. I don’t sleep in from Monday through Saturday. 10. I time myself during my workouts. As soon as I walk in the gym, I set my watch timer for 1 hour, 5 minutes. If I take too much time getting ready in the locker room, talking or stretching, I lose that time for my workout. Timing myself keeps me on track. Connect with Luke: Join my FREE Facebook Group: Men's Fitness and Health Instagram: @lukebriggsfitness YouTube: Luke Briggs Email: luke@lukebriggsfitness.com Info about Total Life Fitness coaching: Click HERE

The podcast is officially back - with a new name!We're now Total Life Fitness.On this show, we understand it's about more than just fitness - it's your life.We'll share strategies to help you lose weight, gain muscle, build confidence and live your best life. I'll tell you all about what's been going on in my life over the past year and why we re-branded as Total Life Fitness.If you enjoy the podcast, we ask that you please subscribe and give us a 5-star rating and share it with a friend so we can reach more people.Connect with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.comInfo about Total Life Fitness coaching: Click HERE

What is going on, folks? It has been a while. It’s been over 3.5 months since I’ve released an episode. Were you wondering if I was coming back? Well, for those who don’t know, in July, I transitioned to becoming full-time in my online fitness and nutrition coaching business, so I’ve shifted a lot of my focus toward building that out. We’ve done really well and have been able to serve a lot of people in the program. We’ve had lots of amazing results like people getting rid of low back pain to one of my clients recently just got under 200 pounds for the first time in 40 years. Another client of mine just reached 50 pounds lost. Other clients have more energy than they’ve felt in years and have noticed definition they haven’t seen since high school. It’s been great, and I’m truly blessed to be able to serve all these amazing people. So I’m planning to get back to more consistent episodes with this podcast soon, and the one I’ve got for you today is one that was very special to me. In early March, right before everything shut down due to COVID, I had the amazing opportunity to speak in front of a group of men at Leading with Power here in Madison, Wis. It’s a great organization led by Josh Kaurich here in the Madison branch, and it focuses on helping men become better husbands, fathers and leaders both at work and in their community So many of you who have been listening to this podcast may not know much about me or my story. If you want to know more about who I am and how I’ve gotten to where I am today, this is the episode where I get vulnerable and share many things I’ve never really shared publicly before. In this speech, I talked about how being shy and socially awkward growing up and struggling to connect with women helps me relate to others who struggle in these categories. I talked about how failing a college class was actually a blessing in disguise I talked about how struggling for years to fully transform my own body helped me to actually understand what it takes to make a true physical transformation. I’m really looking forward to sharing this episode with all of you. And if you get any value out of this episode, please, please, please subscribe to the podcast and leave a 5-star review so we can reach more people.Connect with Luke:Instagram: @lukebriggsfitnessYouTube: Luke Briggs

Dr. Bill is one of the most well-known dentists in the world, and he’s responsible for creating smiles for many of Hollywood’s most famous stars, including Hugh Jackman, Michael Strahan, Ozzy Osbourne, Eva Longoria, Katy Perry, Usher, Mark Wahlberg and many others. He’s also been the featured dentist in ABC’s Extreme Makeover and is a regular guest co-host of CBS’s emmy-winning daytime talk show “The Doctors.” Dr. Bill is a world-renowned lecturer and New York Times bestselling author for his book “Billion Dollar Smile: A Complete Guide to Your Extreme Smile Makeover.” He’s been featured on a number of other highly-acclaimed shows, including Oprah, Larry King Live, Dr. Phil, The View, ABC’s Good Morning America, NBC’s The Today Show, The Tonight Show with Jay Leno and Entertainment Tonight. Dr. Bill is the inventor of Zoom Whitening and a fellow in the American Academy of Cosmetic Dentistry. Dr. Bill is also a major philanthropist. One hundred percent of proceeds from his New York Times bestseller were donated to children’s charities. He’s also built a dental clinic in the Dominican Republic. He’s also helped raise more than $40 million for “Smiles for Life” and done a number of other things. He’s most proud of the LEAP Foundation, a non-profit organization he founded in 2008 dedicated to building the next generation of leaders with a week-long event each summer on the campus of UCLA in Los Angeles, California. If that’s not enough, Dr. Bill holds two Guinness World Records and was knighted in 2018 by the Royal Order of Constantine. He may also be the fittest-looking 61-year-old you’ll ever see. And if you get any value out of this episode, please subscribe to the podcast and leave a 5-star review so we can reach more people. Connect with Dr. Bill:Instagram: @drbilldorfmanFacebook: Dr. Bill DorfmanWebsite: BillDorfmanDDS.comBook: Billion Dollar Smile: A Complete Guide to Your Extreme Smile MakeoverNon-Profit: LeapFoundation.comConnect with Luke:Instagram: @lukebriggsfitnessYouTube: Luke Briggs

Today, we’ve got an interview with celebrity personal trainer Mark Jenkins In the episode, we talk about what it was like for Mark growing up in the 1980s in Brooklyn, New York, in a drug-infested area, and how he overcame the challenges of being teased and bullied being overweight in high school. He transformed his life and body after enrolling in the Navy, and he soon after got the opportunity to become a personal trainer to help others change their bodies, as well. Mark then shares how he became the trainer to a number of A-list celebrities, including P. Diddy, LL Cool J and Beyonce. In the second part of the episode, we have an important conversation about racism, and Mark shares many of the experiences he’s had with racism over the years. From success to social justice, we discuss a wide range of topics, so you’re definitely going to want to tune into this episode. And if you get any value out of this episode, please subscribe to the podcast and leave a 5-star review so we can reach more people.Connect with Mark:Instagram: @themarkjenkinsFacebook: Mark Jenkins FitnessTwitter: @themarkjenkinsWebsite: Mark Jenkins FitnessBook: The Jump Off: 60 Days to a Hip Hop Hard BodyConnect with Luke:Instagram: @lukebriggsfitnessYouTube: Luke Briggs