The SECRET to getting the results you deserve…

The SECRET to getting the results you deserve…

It’s a new year and so how many of us will inevitably make a New Years Resolution to eat healthier, get fitter, lose that excess turkey weight or start living a more productive and healthy life?

It’s no secret that gym and fitness centres busiest months are in January and February as people have their Christmas guilt where they have overindulged in food and drink and feel guilty about this every time they walk past a mirror!

It’s also no secret that the same gyms quietest months are March and April before the mad panic and summer!

Why is this?

There are three main reasons:

1) You lose motivation.

You expect yourself to be the perfect figure of a male/female after a few weeks at the gym eating correctly and working out. Unfortunate newsflash here, in order to make significant changes in the way you look at feel it usually takes at least 8-12 weeks. Losing a significant amount of weight or making a lifestyle change is difficult, and can be even more difficult, if not impossible if you are doing it alone. This leads into reason number two!

2) No accountability

Joining a gym on your own, or dieting on your own, you have noone to hold you accountable to your actions. This is the same in any walk of life, whether it’s setting a business goal or motivating yourself for the gym. You need accountability to make you take action. Without someone holding you accountable, that one missed workout becomes two, the two missed workouts become three and before you know it you haven’t been to the gym in 3 months and are face down in 12 Krispy Kreme doughnuts! So much for the new year resolution!

Having someone to hold you accountable for your actions, to make you feel guilty if you skip a session or indulge in a 2 tier chocolate cake is important if you want to succeed! Ultimately what you need is…

3) People don’t make their new choices a habit.

The main reason why people fail in their goals with fitness or lifestyle is that they don’t make their goals a habit. They don’t set certain nights to hit the gym, they don’t meal prep their food for the week. They go to the gym when they have time. Guess what, you don’t want to go so you’ll never find time. They eat on the go and this usually means fast food. Their lifestyle habit is usually an unhealthy one and this is the case for the vast majority of people.

We wake up, have a breakfast usually full of processed sugars. Drown ourselves in caffeine and head to work where we sit down for 8 hours a day. Lunch consists of a quick sandwich, sat down at your desk and when 5pm strikes it’s time to get home, sort the kids out for school and relax in front of the TV, sitting down.

How much could 1 hour of exercise 2 or 3 times a week change your life? You could lose weight, have more energy, feel more mobile and healthy as well as happier in general. Exercise releases endorphins or feel good hormones so we literally get a natural high when we complete a good workout.

So how can we help?

We know that starting something new or deciding to make a lifestyle change can be a daunting task and that’s why we run our classes and beginner courses. Everyone is in the same boat and wanting to achieve something. Whether that’s losing weight, making a new circle of friends or just learning a new skill, we have it covered.

At Defence Lab Lincoln we try our best to make it hard to lose motivation by setting you goals. Whether that’s the completion of a 6 week course or 12 sessions, or a grading every 3 months with an aim to get your black belt. These goals help keep you on track and let you know that you ARE progressing and you are doing better than a month or two ago. Motivation is key and we make sure you stay motivated to work through our Defence Lab Lincoln community of awesome people training together.

In this way you are also accountable! Miss a class, we’ll make sure we follow up with you and see where you were! Would a gym do this? I highly doubt it! We want people to achieve their goals and progress as far as they can with us, so we ensure each of our members gets regular check ups to check on their progress and see if there is anything we can do to help achieve your goals. It’s a two way street though and we expect you to turn up to class, work hard, learn and most importantly enjoy!

If you’re a regular member, you have your goal of a grading every 3 months. If you are on our beginner course, your goal is to complete your 12 sessions and look to move into our regular class. Small goals keep you accountable for your actions, AND, keep you motivated to achieve them.

Finally, we create your routine for you. Our beginner courses run either Tues and Thurs morning at 10am for our ladies only, or 8pm for our mixed for 6 weeks. Simple. There’s your routine. Every Tues and Thurs at 8pm you know you are busy for 1 hour, simple as. Your routine is planned for you for 6 weeks 2 hours a week. The rest of the week hours you can fill in but for those two hours – you’re ours!

This routine makes it much more likely you will continue in our regular classes which run every Mon-Thurs at 7pm as you are already in the routine of training twice a week on a given day! Some crazy people come and train with us 4 times a week (we love them) and you can see the ones who train regularly by their progression.

We usually suggest at least 2 hours a week to really see benefits and to make training at Defence Lab Lincoln a routine!

So we keep you motivated, we keep you accountable, and we make sure you have a routine to keep you on track with achievable goals.


We have our last couple of spots available for our first beginner course of 2019. Either our ladies only day time 10am class with our first female Defence Lab Lincoln Instructor Sam, or alternatively our mixed 8pm class.


Our early bird offer has now expired and we have 13 new recruits signed up and raring to go starting 15th Jan for the ladies course or 22nd Jan for the mixed evening course.


For those on this email list, we are not only keeping the early bird offer JUST FOR YOU, but are ALSO offering you half price training in our regular class for 1 month after the course finishes AND a FREE SEXY DEFENCE LAB T-SHIRT!

That’s a saving of over £70 right there!

So if you’re ready to make the change and commit to 12 sessions to improve your lifestyle, we’re here to support you. Just drop us a message over Facebook at our Defence Lab Lincoln page, email or call 0800 246 1867 and we can have a chat about how best to keep you motivated this 2019!

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