Chris Bickley Coaching

Arm day.

Clients posting their selfies wanna keep encouraging that energy. Vibe on.

Happy this NWC 3x still be fitting me snug in the right spots.

Back to work.

Bodybuilding is not solely a contest of transformations, but there are certainly remarkable victories to be celebrated within the sport and the control it offers over one’s body.

I began working with Fran five years ago. At that time, she was a “skinny-fat” MMA fighter who had reached a turning point after years of athleticism; she wanted her body to reflect a specific aesthetic. She had never been lean and didn’t possess the curves she desired.

The picture on the left was taken after we had already been working together for some time. I was unaware of the adversity and psychological challenges she was facing behind the scenes. Her hormones were imbalanced, and despite following a strict diet, her weight continued to rise.

Since then, with a focus on aligning her mind, body, and life circumstances, Fran has made incredible progress, losing almost 70 pounds from the left photo to the right. I could share countless reasons to be proud of her, but what excites me most is the hope that her journey will inspire and transform the lives of others. I look forward to witnessing the continued leaps and changes Fran will make in pursuit of her goals.

Obligatory Valentine’s Day Post
As I said in my story, you should be celebrating your loved ones every day of the year. I’m not a huge holiday person. Kind of fu***ng stupid to me.

BUT today choosing this picture to tell the world this is my person. Specifically this was one of the hardest times in our relationship. Remodeling a home together from the bottom up will challenge any relationship. I believe earlier on this day I walked a few miles from the store parking lot because we had a “heated discussion” which left me standing there as she drove off.

Having two sets of grandparents that had extremely long marriages, 50 years and 70 years, I learned one thing about relationships that seemed to last. Life is gonna bring bu****it. There’s gonna be fights. Hard times. Struggles. Etc… It’s your choice daily to experience and live through those moments, grow and move on with said person. They will learn you better than you know yourself. You will see many versions of your partner as the years go by. And it’s never like the movies, so stop holding those expectations.

I love this woman. I choose her daily. She knows me in the best of ways and the worst of ways. I’m thankful for that. A wonderful pain in my ass but she’s my wild ride.

Working on my best dad bod.
Pull day + some stairs + some sauna

I turned down gear substantially.
Excited to train with the intention to progress but also have some fun.

Also never really look impressive in my building phase. So here comes many sub par pictures.

Trained Legs but here’s a back shot.

I heard just posting more is supposed to help drive traffic.

If you smiled reading that first line. Good.

Why?
Cuz they cute.
Love these boys.

***y

First workout executed here in Hawaii.
Some shoulders, arms and abs.
First workout since being sick too.

This gym at the place we are staying will not do for anything else. Luckily I can get a great session for those body parts via cables.

People travel and use it as an excuse to not train. Meanwhile that’s exactly what I want to do. Eat, train, sleep in the sun for hours on end. The friends who have been around me when I relax have seen me spend countless hours laying out. I need to recharge. I need to prepare myself for the push that is the rest of the year.

I was reminiscing about my side chest shot from this year’s NW Championships, and it made me think back to when I first hit that pose on stage. It was at the Emerald Cup in 2014, my first time doing bodybuilding poses—I had only competed in men’s physique before. The side shots have always been a favorite of mine, and it’s incredible to see how much I’ve developed since then.

Anywho, second picture is from like a year into lifting. 2011?

Eat your wheaties kids.

2011 on a submarine somewhere in the pacific.

As we approach that time of year when everyone sets new goals, I wanted to share a quick thought.

It’s the season of resolutions—many people commit to hitting the gym and revamping their diets. I spent years on this exact journey myself.

My workouts were often subpar, and my diet was far from perfect. Yet, I never stopped trying. I kept my mind open and remained eager to learn.

Many of you need the lessons this journey will teach you. If you continue to push forward, you’ll gradually make progress toward your goals.

Remember, the destination is far less important than the lessons and experiences you gain along the way.

Merry Liftmas 🎄
Got in my Arm/Shoulder session plus some abs and cardio.

did I do this right? 💪

Currently in a holding pattern before I flip the switch going into the new year. Intensity and volume has been dialed way back. Diet has been in a balance of abundant whole food and some extra family meals. Giving my best dadbod impression right now.

After speaking to a number of clients recently about sleep habits and overall health. I thought I’d make another yet another post on the topic.

Quality sleep is paramount. Far too many people just assume because their eyes are closed for X-hours a night means they got what they needed.

If you have insurance and a sleep study can be covered, I highly suggest you get that done as soon as possible. Why not?!

Poor sleep can effect the following:
Hormones, insulin sensitivity, metabolism, energy/performance, muscle recovery, increase appetite, cardiovascular and mental health.

When I was in school teachers thought I was a bad student. I slept through almost every class for years. Wasn’t until I turned 16 and fell asleep at the wheel going head first into a semi in the wrong lane that I went to the doctor. Turns out I had idiopathic hypersomnia and sleep apnea. So I’ve been using a CPAP for over 20 years. As well paying close attention to this facet of my overall health ever since.

Look no one wants to be stuck in a machine at night to sleep. BUT most people don’t want to basically push their body into the opposite direction they want it to go. That’s essentially what you are doing.

Second slide is the head gear I recommend to everyone. The way it lays across head allows for side sleeping. Many head pieces force you on your back.

Cannot stress enough from someone that spent majority of my childhood sleeping almost anywhere I sat down due to extreme poor sleep quality. Focus on this, it’s a real investment.

Transformation Tuesday 💪

Worked with J for roughly a year. As a professional MMA fighter our focus was to increase his strength and endurance without increasing his weight. Sitting around 10-15lbs above his competition weight, we wanted to position his body to make the weight cut that much easier to accomplish.

Both of these pictures he’s ~175lbs but eating way more food, increased performance in all metrics and very easily made weight for his fights while not affecting his abilities in the ring.

As athletics growing up and into college was my foundation my true passion is in performance based nutrition but lifestyle/aesthetics is what the general public desires. If elevating your performance is something you are looking for let’s chat. Shoot me a DM or comment if you have a question.