Choking in my sleep

The other night, I had quite a stressful moment

I was choking pretty badly in my sleep

In fact, it was that bad, I was struggling to get my breath. I thought I would have had to stumble out in the road and get help

Luckily, after a few moments, I began to get a bit more breath, and then after about 5-10 minutes, my breathing was kind of back to normal

I think this has happened maybe once a year, for the past few years, but this was the worst episode and the worst

Probably the main reason for this, is because I eat late at night. Only because I finish work late, and I’ve always done this

The other night, i cooked a curry, and finished it about 10.30. I then went to bed about 12

Personally, I think that’s plenty of time for the meal to digest, but sometimes, I feel that the meal can lie on my stomach for a while and my body takes time to digest it

Anyhoo, I spent a bit of time and I looked it up, and there were suggestions that I might suffer from GERD, which is also know as acid reflux

Do you suffer, or have you suffered with acid reflux before?

Certainly, as I’ve got older, it seems to have come about

So if you suffer from it or are concerned about it, here’s some tips. Try avoiding the following foods, especially late at night:

*Citrus Fruits

*Chocolate ( don’t know how I’ll do that of a Saturday night 😂)

*Sugary drinks and Caffeine

*Fatty and Fried foods

*Garlic and Onions ( probably the culprit for me )

*Mint Flavourings

*Spicy foods

*Tomato based foods, spaghetti, chilli, and pizza

The most frequently reported symptoms of GERD ( or acid reflux ) are:


Acid regurgitation

Inflammation of the gums

Erosion of the enamel of the teeth

Bad breath


Chronic sore throat

These lifestyle modifications should help minimize reflux:

Avoid lying down after a large meal ( probably why I was choking 🤦🏼‍♂️)

Eat smaller meals and maintain an upright, relaxed posture

Avoid fats, onions, chocolate and alcohol

Avoid potassium supplements

Always swallow medication in the upright position and wash it down with lots of water

Hope the tips help


PS – I am having an ‘Open Week’ at my classes next week. If you would like to come along for a Free Week trial, please let me know asap, as places are limited #liverpool #personaltrainerliverpool #liverpoolpersonaltrainer

How do you see yourself?

How do you see yourself?

Lately, I’ve been reading a book called ‘physco cybernetics’

It’s written by a plastic surgeon,

How it came about, was that he began to wonder why he was making physical changes to people, and a lot of them, still seen themselves as being ugly, or had issues and didn’t feel any more confident etc

I’ve read similar books over the years, and to me, they all talk about the same message, but use a different approach

And the message is this, how we view or see ourselves, is what we get

For example, if you see yourself as a failure, circumstances or situations will appear, in order to support that belief.

If you see yourself as strong, successful, and confident, then again, avenues will open up, in order to support that belief

All of us have transmitter within our brain. What this does, is to help us get to where we want or need to be

What this transmitter does, is to pick up information, on something that we want, or need to do, for example, if you decided that you wanted to buy a red mini, all of a sudden, you would notice other people, driving around in red minis.

Have you ever been in this kind of situation? It can happen with a bit of clothing or anything else

So how does all this help you?

Firstly, you need to visualise yourself, on where you want to be or what you want to do. You need to do this often and for a period. Personally, I don’t do this often enough.

Once you have done that, and you are doing that often, your transmitter will kick in, and direct you and bring circumstances towards you, in order to help you get to where you want to be or what you want

Give it a go and let me know what you think

Paul 🙂

PS – Check out the video,and I’ll explain how this stuff works

Retreat Weekend Away

Retreat Weekend away

Retreat weekend away,  Weekend, 19 – 21 October, Lake Vyrnwy, North Wales.                                                 Only 3 places left

Hey there,

In a few weeks time, we are having our annual ‘Retreat weekend away’, in Lake Vyrnwy, North Wales

Lake Vyrnwy is a beautiful location, South of North Wales (if that makes sense), and is famous for providing Merseyside with its water. We will be staying at ‘Bunkhouse Heaven’, Foel Ortho, just outside Lake Vyrnwy, which is great accommodation for us.

We will be arriving at the residence, early Friday evening, and will spend the night having our tea in the local pub and having a few drinks.

On Saturday morning, we will try and do our usual 10 am Boxing session, before heading down to the lake. When we arrive at the lake, we will have a quick snack, before then going on a bike ride around the lake. This can take about 1 – 2 hours. My advice here is just take you’re time, as it is very picturesque.

After this, we can then head up to the Lake Vyrnwy hotel for a late lunch, before heading back to base. In the evening, we will relax using the

hot tub, having a barbeue and possibly being entertained by the owners of ‘Bunkhouse

Heaven’ ( bothmuscians – see video above ).

On Sunday, we will participate in the main event, the ‘Lake Vrnwy team challenge’. This will consist of Kayaking, Raft building, Swing bridge building etc, and we will be working against the clock. This event can take between 2 – 3 hours, and can be physically challenging. We will finish in the afternoon and the head home.

The cost of the weekend is £160.00 which will cover your training, activities, insurance and accommodation etc. The deadline to register for the weekend is Friday 21st  September. To book a place, a deposit of £40 is required asap.

“Thank you for organising a fabulous, fun filled weekend Paul. I had a fantastic time, very much both mentally and physically challenging but felt good being pushed out of my comfort zone.” Jemma, July 15

The residential training weekend at Foel Ortho is truly fantastic, It’s in a gorgeous location and you will be spending the time with like minded people. The activities of the weekend will invigorate you and you will also build new bonds with people on the course If you are interested in attending the weekend, or you would like some further information, then please contact me asap.

#liverpool #personaltrainerliverpool #liverpoolpersonaltrainer #women #bodytransformation

Paul ‘Bear Grylls’ Coshott

Dropping carbs or calories?

I still hear of people not eating carbs to lose weight

Last year, I held a couple of seminars about nutrition. During these seminars, I went over the importance of carbohydrates and why and when we need them in our diet.

Firstly, with regards to changing our body shape, we need to focus on measurements, rather than weight loss.

When we suddenly drop our daily calorie intake ( eliminate carbs from our diet ), our Metabolism slows right down

Initially, we can lose weight by doing this, but it’s not good

We start to breakdown muscle for energy,  and this is something we definitely  do not want ( as muscle is more metabolically active than fat )

Remember, all the activities that we do require energy. Even walking or breathing requires energy. The main source of energy required for our daily requirements is glucose. Glucose is taken from the starches and sugars that we eat.

Starches and sugars get broken down to simple sugar with the help of insulin during the process of digestion. The sugar then gets stored in muscles, liver or other parts of the body. Any excess sugar will be stored as fat later on

Proper selection of carbs can really contribute towards weight loss

For me the best times to take in high GI carbohydrates are first thing of a morning and after you have trained ( if you are currently following an exercising program )

This is when your insulin receptors will be more sensitive towards building muscle glycogen ( energy ) rather than stored fat

Taking in high GI carbs, outside these windows, can contribute towards an increase in body fat %

High GI carbohydrates include white bread, potatoes, white rice, sugary snacks

For the rest of the day, you will then try and have low GI or fibrous carbohydrates.

These include oats, vegetables, fruit etc

By following this approach, you will have the required energy needed for your daily activities.

You will also have the required energy stores to participate in an exercise session, and therefore, getting the most from that session, and helping to build muscle tone and reduce body fat %

Remember, a sudden drop in calories isn’t good, and will contribute towards your body fat % going up, which certainly doesn’t  look attractive

Paul 🙂

#personaltrainerliverpool #liverpool #liverpoolpersonaltrainer #women #fatloss #bodytransformation

Sitting on the couch after work?

Are you having a sedentary lifestyle?

If so, check out this video interview I did with one of my clients, Emma

Emma had been getting in from work, sitting on the couch, and not doing any exercise

After seeing my training videos on Instagram, she decided to pop along and check them out

“Within the first couple of weeks of attending, I’ve made friends, got fitter, feel more confident and lost weight”

Click on the link to see the full interview

Paul 🙂

Liverpool Personal Trainer

#personaltrainerliverpool #liverpool #liverpoolpersonaltrainer #personaltrainer

Woman faints in class

Yesterday morning, I was at my usual martial arts class

Mid way through the session, one of the women ( a higher grade than me ), fainted

I didn’t pay much attention to it, and just carried on training ( she was getting looked after by another instructor )


I know this woman struggles, especially when she comes up against someone like me ( a much higher fitness level )

And, the main handicap she has, is her weight

She’s quite a lot over weight

I don’t really know much about her lifestyle, or if she has any issues, but if I was to help her, or give her any advice, then I’d be wanting to know about her current lifestyle.

Thing is, spring is approaching, and the days will start getting warmer

So she’s going to struggle, if her weight stays the same

Getting out of breath, getting hot and sweaty, wearing baggy clothes

And once Summer comes,  she won’t have the energy to be able to take her kids out, or keep up with them

Does this sound like you?

If so, and you need help, click on the link below, and fill out the short application form:

Women Only Application Thanks

Paul ‘first aider’ Coshott

#personalliverpoolpersonal #liverpool #liverpoolpersonaltrainer

Can I help you?

Tomorrow night, after the Boxercise session, I will be doing another ‘goal setting’ seminar

This time, we will be checking in with our 90 day action plans, explaining why we focus more on measurements rather than weight loss, why we/ you, should be doing weight training, and also, I’m going to show you a little exercise that helps you set goals that hold value to you

So often, people chase materialistic goals, and once they are achieved, no fulfilment has been experienced

It’s important that we pursue goals, that will nourish us, and contribute towards other areas of our lives

I’m going to show you how to do this, tomorrow night

The seminar will start 7.40pm and will be held at St Mary’s Church Hall, St Mary’s road, Garston L19

If you would like to attend, please let me know, asap as spaces are limited

Paul ‘action planner’ Coshott

PS – if setting goals and trying to improve your life isn’t your thing

You can always ‘unsubscribe’ from these messages. Just hit the link below

Friendships are made

It’s amazing how many friendships come about from my sessions.

In fact, I’m actually quite proud of it

Reason this happens, is that I target a particular age group, with things in common, and therefore it’s easy to build rapport with each other

Which contributes towards the overall feeling of attending my sessions and the atmosphere

Clever hey

It’s not like attending any other session, where you might be jumping up and down doing star jumps, with a load of strangers,

All of a mixed age,

All of a different gender,

With nothing in common

So when I see people sharing videos on social media, of classes they know of or have been to, I’m not phased at all.

There’s a reason why I’ve lasted 22 years in business as a PT

It’s all about results and building rapport with people

Cool hey

Paul ‘friendship maker’ Coshott

PS – If getting out of the house, meeting people and making new friends isn’t your thing

and your happy to sit in and watch your life tick by, that’s cool

its probably best to hit the ‘unsubscribe’ link at the bottom of this message

Fixed mindset Vs Growth mindset

What type of ‘Mindset’ do you have?

A fixed mindset?

Or a growth mindset?

If you’re unfamiliar with these terms……..

Allow me to explain:

If you have a fixed mindset,

It means that you see yourself as the ‘finished product’  ( someone that cant change or cant be ‘improved’ )

If you have a growth mindset

It means that you see yourself as a ‘work in progress’ ( someone that can change and can be ‘improved’ )

Most Women I talk to,  would describe themselves as having a growth mindset

And for many,

This is TRUE

At least in some areas of their life

But very few people actually use this mindset in ALL areas of their life

Some are in great shape

But struggle being a mum, partner,  and in their career

Some are great being a mum, partner and have a great career

But struggle to stay in shape ( and have no time for friends or a social life )

In the past

I know I’ve had some pretty shit ares in my life ( putting it bluntly )

But one thing I did years ago

Was to invest in an NLP practitioner course. The most powerful course I have ever done

Its certainly helped me throughout the years, and has helped me get to where I am today

My advice to you today

If there’s something that you want in life…..

And there’s someone out there that can help you get it,

Don’t be afraid to invest in them

( even if its NOT me )

Because you’re NOT the finished article Baby Girl

Far from it

Paul ‘Growing lad’ Coshott

PS – If you DO think that I’m the man for the job….

And you DO want me to help you with your goals, confidence and weight loss etc, respond to this message and lets have a chat

PPS – I’ll be touching on mindset in tomorrow nights, ’90 day action plan seminar’ – 7.40pm, St Mary’s Church Hall, St Mary’s road, Garston

What ‘don’t’ you want

Here’s a quickie for you this morning

2 weeks ago, I ran a seminar, ’90 day action plan’, were i was helping everyone who attended, to put together a 90 day plan on what they wanted to achieve.

I went over everything.

What will it look like, what will it feel like, why do you want it etc ( after 90 days )

But, not everyone can do this. So…

Here’s another approach:

‘What don’t you want?’

Have a think about it

Once you have established what you don’t want, that will then help us put a new plan in place:

How can I move away from this?

Again, have a think. Make a list if it helps

Now, ask yourself, what are your 3 biggest frustrations in your life right now? What are the pay offs if you can erase them from your life?

Have a think, and when you are ready,

Put together an action plan

Paul 🙂

PS – If setting goals, or trying to determine where you don’t want to be is not your thing

we’ll probably be a bad fit for each other

therefore, its probably best to hit the ‘unsubscribe’ link below