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Who is Olly Foster?

If you are toying with the idea of signing up to my 12 week body transformation programme I thought it may help if you knew a little more about me personally, such as: why I ended up in the fitness industry, my experience of it over the years and how I came about creating this 12 week programme.

So here we go….

I’m 40 years young, was born in Carlisle, Cumbria, I’m a fully qualified Personal Trainer with a BSc Hons degree in Nutrition, Health and Lifestyle and have been working within the industry for close to 15 years now.

I currently split my time between developing my business Action Reaction Training Ltd, Golf Fit by Olly Ltd and continue to train clients face to face at Ultimate Performance in Mayfair / London.

I’m fortunate enough to love the job I do and relish working in the gym environment.  Although my online business is booming I will continue to see clients in person, as it’s vital for my own personal development.  This is an industry, which is constantly shifting with new research being published frequently.  As a PT if you aren’t on the gym floor getting your hands dirty testing out new practices with different body types then you aren’t expanding your knowledge base, which will enable you to become a specialist in your field.

Where it all began…

My fitness journey began at the age of 14 after coming last in a school cross country race, feeling embarrassed and humiliated my dad signed me to our local gym the next day and so my love of fitness began and I was hooked!

At the age of 16 I took up rugby union but quickly moved to league when I was signed as semi pro at 17, which opened the opportunity of playing a season in New Zealand, which was unreal. It was during these years that I first learned how to seriously bulk up, having to withstand blows from kiwi lads taught me how to obtain strength and stamina. Unfortunately on my return to the UK before signing pro I played an amateur match and injury struck ending my pro rugby dream.

Over the following 6 years whist still playing rugby intermittently, remaining on the health and fitness trajectory I went on to gain my degree and personal trainer qualifications, which is where my career lies today.

At 25, after 9 operations to rectify various sporting injuries I decided to sadly retire from rugby league always being the one that should have made it but never quite got there. (However never being one to give in completely, even in retirement I managed to represent both England and Scotland at amateur level, much to the dismay of my surgeon).

The modeling years…

Disheartened by the end of my rugby dream and needing another goal to work towards I took a chance and entered the Mens Health Cover Competition in 2005.  Being a bulky rugby player with no previous aesthetic aspirations I had 5 months to get cover model ready taking my current size down to a lean, ripped athletic shape.  After a steep learning curve of experimenting with pioneering nutritional practices and learning new training systems I achieved in transforming my physique to a cover model level, winning the competition.

As a result of the win I was signed with a top-modeling agency in London where I worked as a full time model for a period of time, although all was not well.  The pressures of the industry to be a much slimmer clothing size than what was natural for my body type caused me to lose over 20kg, resulting in an unhealthy relationship with food, the elimination of a social life to stay away from temptation causing a loss of many friends and isolating myself from the real world.

It’s upon reflection of this time that I am now able to mentor others who may be demonised when it comes to their physical appearance or relationship with food.  Throughout these times I was striving for perfection, which cost me dearly.  This experience taught me that there is no perfection in life.  Ensuring that you have a healthy mind, a healthy relationship with food and a healthy relationship with yourself is vital if you want to maintain a fit a healthy body.

My return to Personal Training…

After turning my back on the fashion industry and having a new found respect for health, fitness and sustainable lifestyles, I went back to working as a Personal Trainer followed by a move to Edinburgh to set up a chain of health food cafe’s called OllyBongo’s.

After the recession destroying my dreams of OllyBongo’s chain cafes I decided to sell up and move back to London returning to my passion in life working full time as a PT, initially at The Third Space and now as I mentioned before, for Nick Mitchell at Ultimate Performance.

Throughout the past 5 years I have occasionally stepped back into the modeling scene although these days I am fortunate enough to be very selective in the shoots I do, choosing fitness shoots which is more suited to my natural build resulting in 6 Mens Health front covers, 2 Muscle & Fitness and several other publications which I have also been honored to write for on a regular basis sharing my knowledge and experience to date.

Education, Education, Education…

I’m constantly learning in what has become a “boom” industry and I will always practice what I preach, I walk the walk and talk the talk. I’m proud to be sponsored by Reflex Nutrition and honestly believe they are the best at what they do and more importantly what they stand for, I will never associate myself with anyone that I don’t believe is of true value.

My training is always varied, I work strength programmes, hypertrophy programmes and love metabolic / lactic acid sessions. Recently I have taken up golf and my training programme is now designed specifically with that in mind. I train 5 days a week and generally eat reasonably clean most of the day allowing flexibility and pleasurability. My macros always vary based on my goals at the time but I’m no carb dodger or low calorie freak. I don’t smoke but I do drink and I used to be a supplement junkie but now rely on only a few to aid in my health quest as supplements are just that and should not be abused in exchange for real food.

I’m a 6.0ft, 96kg and never wander beyond 12% body fat. I have no on/off season and live in the real world where I work hard to get what I want or need. We are all individuals and unique in our own way, which is why we should all live by the phrase “You can only be the best YOU can be”

Why the ART programme?…

I developed the ART program after seeing so many online plans that lacked real support and guidance, most aren’t sustainable and some of them are bordering on being extremely dangerous. Unfortunately our industry is not governed enough which means any man with a plan or a good body having no experience with a wide demographic of individuals can call themselves a PT or online trainer. I’m here to help because I genuinely care and if you read the testimonials from those who have done this programme you will hopefully see this is reflected by what they say.

So there it is, a little more insight into my life and me. I hope by reading this you are reassured that my experience in life and work having been through it all personally and having coached thousands of people over the years all of which have different shapes and sizes with differing needs and health concerns mean’s that I am best placed to be able to provide you with valuable life and fitness support to help you reach your goals too.

I hope to be working with you soon.

Olly

COMMENTS:
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Looking for a high quality online workout plan that can transform your body?  My 12 week body transformation programme has helped 100’s of people achieve the body they desired with my guidance, knowledge and support throughout.

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

Follow me on

 

body transformation

Life Changing Journey

This ART 12 week programme shouldn’t be viewed upon as a short fire quick fix to get you in shape for a one time occasion. Yo yo ing your health and fitness isn’t good for you overall wellbeing, mind or body. Most often than not you will find the rebound from such methods leaves you in much worse off state than when you started. 

The aim of this programme is intended to yes transform but also change your life!  During this programme you will go through a journey of physical milestones using structured education on what your body actually needs in order to achieve a healthy lifestyle and a positive mindset to maintain your goals long after the 12 weeks have past.

Many people have successfully embarked on this journey of change, one of which being Tony who embraced the programme wholeheartedly and reaped the rewards in spades.  Below is his story…. 

 

“I began my journey back to health in January 2015. I hadn’t seriously exercised in over 10 years and was suffering for it. As well as being overweight, I had mobility problems caused by years of desk and laptop work, a cough that wouldn’t go away and was probably drinking too much. At the age of 47 I knew that if I didn’t do something about it soon, I wouldn’t get many more chances. So I joined a local gym, hired a personal trainer and made very good progress, getting my weight down from just under 95kg to 77kg and my Body Fat from 30% to about 17% by September 2015.

But I wanted to see if I could really excel in the last months of what was already an amazing year. Thanks to all the PT sessions I felt confident that I knew how to work safely and efficiently but I wanted to begin to work more independently. I researched the world of online personal training and came across Olly Foster’s website. The testimonials from clients on the Action Reaction Training programme were pretty impressive. I emailed Olly asking whether the programme would be suitable for me, as it mentioned a requirement for a year or more of weight training experience. He reassured me I would get some results and so I signed up for the 12 week plan.

After giving him some background information and key measurements, he sent my plan, with my target calories and macros for Phase 1. And so the hard work began. Previously I hadn’t trained more than 3 days a week and all of a sudden I was having to do 5 days. I didn’t know how I’d get on.

“as the weeks unfolded I learned so much about myself, nutrition and how to train”

Determined to get the best out of my investment I stuck to the plan, and as the weeks unfolded I learned so much about myself, nutrition and how to train. There was a great camaraderie in the Facebook group that all trainees belong to, and with members at various stages in their journey it inspired me to see their progress. In turn they cheered me on as I clocked up another week, marked with a gym selfie and a thumbs up.

Every two weeks, I measured myself, took new photos and sent them to Olly. He always replied promptly with encouragement and new calorie targets based on my progress. Having that feedback loop was very helpful and kept me engaged.

Along the way there were a number of victories. Among the many weight, body fat and strength milestones some stand out even now. For example, I’ve never been able to do pull-ups. When I saw them in the plan I doubted whether I could manage them. I found an assistance band at the gym, and used that to build my strength and mobility. It took me 8 weeks, but I finally managed to do full sets of pull ups without assistance and you can imagine how great that felt and still feels. And, of course, the guys in the Facebook group shared in my sense of achievement.

“I finally managed to do full sets of pull ups without assistance and you can imagine how great that felt and still feels”

Week by week, my strength improved and the fat continued to fall away. There were some days when I really didn’t think I could have a good workout, but each time I surprised myself by managing extra reps or increasing the weight.

By about week 8, I really started to get compliments from friends, family, colleagues and fellow gym users. One of the ‘alpha’ guys at the gym – tall, well built, very fit – started chatting to me as I sipped my post-workout shake one evening. Previously we’d only really nodded to each other so I was quite taken by surprise. He had been away for a few weeks on honeymoon and told me that he noticed how much leaner and stronger I was looking since he last saw me. He was curious as to what programme I was doing so I told him about ART. He was impressed, and very interested in signing up for himself (not that I could see that he needed to) and his wife. I was bursting with pride. Since then several other guys have asked me for details about ART and I know at least one will be starting in January when he returns from his holiday.

“It just goes to show – you never know who you’re inspiring.”

The last couple of weeks were extremely hard work. The training intensity increased and I had two big social occasions to navigate – the office Christmas Party (on a boat, with great food and a free bar) and a family 50th birthday. Such was my commitment to the ART programme (based on the results I was getting) that I chose not to break the abstinence that Olly asks of all ART participants, and discovered I could have a great time without drinking. Who would have thought it?

Week 12 soon rolled around and I was quite nervous on the last two days. The preparation for the final photos is quite demanding and specific and I was anxious to look my best. A friend was going to come and take my final pictures but was unable to due to sickness. So, after a pump-up routine, there I was in the disabled shower at the gym trying to get the best pictures I could. Having lost all that weight, my skin found it difficult to tighten up and the pre-photo preparation seemed to make things worse. But eventually I found a pose that I was happy with. And I know that once the skin recovers I’m going to look even better.

With the final photos and measurements taken and submitted, I took stock of just how far I’d come in 12 weeks.

“body fat was down 6% to just under 10%. I had lost another 7.8kg and, incredibly, my jeans waist is now 27”

According to my Skulpt AIM device, my body fat was down 6% to just under 10%. I had lost another 7.8kg and, incredibly, my jeans waist is now 27″. I started the year at 30% BF, just under 95kg weight and 36″ jeans.

I now have the perfect foundation on which to build some lean muscle, and that’s my plan for the next year. As well as losing the fat, Olly has taught me how to train hard and effectively, and the importance of good nutrition (though I still don’t eat Broccoli).

I had no idea what kind of result I would get, especially after the previous 9 months of cutting, but I’m so glad I finished the year this way. I finally have a six pack, a vein on each bicep and the “v” line on my lower abdomen. I never thought I’d be writing that!

So having read my story what’s stopping you?

If you’re prepared to follow the plan, put in the hard work, and be honest with Olly (and yourself) then you too will emerge from the 12 weeks transformed in not just in body, but also in mind and spirit.

Cheers,

Tony

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Looking for a high quality online workout plan that can transform your body?  My 12 week body transformation programme has helped 100’s of people achieve the body they desired with my guidance, knowledge and support throughout.

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

Follow me on

Olly foster

Olly Foster, personal trainer

 

how to change your midset

How to change your mindset?

At some point or other, we’ll all seek external solutions to achieving our fitness goals, my training programmes being one of them. They have been developed using my knowledge gleaned from over a decade of experience so that you can use it to truly achieve your desired physique.

That said, I’ll tell you from the outset, these body transformation programmes alone are not enough.  You need to  understand and believe that the key to your progress and ultimate success, lies within yourself.

The most powerful tool you have is sitting right between your ears. Yes, I’m talking about your mind and your mindset. For your transformation to reach its full potential, you have to quash all doubt, believe in yourself and know that what you realistically expect to achieve is in fact, possible.

For this to happen you must:

Think positively

When you’re in a positive frame of mind, it’s a simple fact that you’re more productive, you feel great, your motivation is high and life feels good. In order to begin to establish this positive way of life, you need to alter, or re-frame, your thought process and patterns.

Here’s the truth… You control your own thoughts. Your circumstances may not be ideal, or where you wanted or expected to be, your shape/physique may not look how you want it to when you look in that mirror, but this is life. We all have highs and lows, some people have more lows than others, but you can help yourself. If you constantly saturate your mind with negative thoughts, then chemically you in avertedly change your brain process and therefore your physical state. If you think bad things will happen, chances are they will.

If you ever find yourself feeling negative, try these two simple things:

Tell yourself that you are happy

No matter what, tell yourself that everything is ok and that nothing can dampen your mood. Think positively, and if you drift back to negative thoughts, snap out of it and revert back to a positive one. You control your emotions and how you will react to people or events. Your emotions DO NOT control you.

Forget the past and focus on the future!

We can’t go back in time. So why dwell on the past? Why should we allow something that’s already happened and is therefore, irreversible, to affect our current situation and state of mind? What’s done is done. Look ahead and move forward.

Picture your future physique, focus on what you want to improve on, learn from your mistakes and make sure you don’t make the same ones again. Visualise happiness, smile and accomplish what you want to achieve. Believe in yourself and you’ll be surprised at what you can do.

More about negativity:

We can all too easily be influenced by the words of others. Too often, we allow the opinions of our peers to sway our goals.

Take this for example: a new client, an overweight man or woman, enters and joins the gym for the first time in their life and opts to be coached to make the healthy changes they desire so much. They train, and they train hard. They’re a great client and commit maximum effort to the session.

They then leave the gym feeling light-hearted and good about themselves. Once home, they tell their significant other, friend, or family member, that they’re set on their way to a healthier life and are immediately met with negative resistance:

“You’ll never stick to that routine”

“How can you make it to the gym three times a week?”

“That diet is impossible to stick to”

This negativity crushes their good feelings and saps their positive intentions, so they’re now less likely to continue on towards their goals. The upbeat feelings that were induced by the introduction of positive lifestyle changes were replaced with negativity and doubts about their ability to succeed.

So why are we so easily influenced? Does the dissent of others really matter when it comes to your own good health? Remember, these are your goals, NOT theirs. Don’t react to negativity, stay strong and be positive!

It isn’t easy to remain positive when negativity surrounds you, so remember, it’s you that ultimately has control of the situation. Negativity can’t bring you down unless you allow it to. So opt for the ‘positive path’ and make room for those positives to become a new, healthier, better-shaped, you.

We’re all products of our environment, so surround yourself with people who can help and benefit you. Cut loose those who hold you back or have a negative impact on your success. Take charge of your life and start making the right decisions for you and you alone. Allowing a negative environment to exist only results in a constant battle to stop it from consuming you. Take control; the next 12 weeks are yours to own and from here on in, your life can change for the better, for good.

Your mindset during training

Take what I’ve said above and apply this when you step into the gym. You need to learn to approach each and every workout, every set and rep with an enthusiastic and positive attitude. Believe that all your sessions are going to be productive. Learn to enjoy the pain and embrace the pump, as they will bring you closer to your goals. It won’t be easy, so don’t expect it to be – if getting into shape was easy, then we’d all be walking around like Adonises.

You need to focus when you’re in the gym. Switch off from work; concentrate on what you’re doing and why you’re there. Hold your head up high, make the gym your temple and a place where problems don’t exist. Remember why you’re there and what you’ve set out to achieve, and remember that this is the one place where failure can be a good thing.

Don’t get distracted by others and what they’re doing, stick to the plan and own your workouts. Afterwards, you can pat yourself on the back, and remember; there are many more workouts to come. Not all of your sessions may feel like a success, but never dwell on this. Every step, however small, is a step forward, so stand tall, learn lessons and move on, never sulk!

Have faith in your abilities. You must believe that you’re capable of obtaining your goals and with that belief; your confidence will continually grow.

If you think you can’t, then you won’t. If you think you can, then YOU WILL!!

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Do you know what your goals are but you don’t know how to reach them?  My 12 week body transformation programme can help you.
My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.
Improving your mindset is our number one goal!
 
If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

Follow me on