When you think of Love Island, it’s easy to picture sun-kissed contestants with toned physiques, lounging by the pool. But what’s often overlooked is the hard work that goes into maintaining those bodies both in and outside the villa. I had the privilege of training with Michael Baah, the PT responsible for many of the show’s incredible transformations, and he shared not just workout secrets, but the mindset behind them. Here’s what I learned.
1. Discipline Beats Motivation Every Time
One of the first things Michael said was, “Motivation comes and goes. Discipline is what keeps you consistent even on the days you don’t feel like it.” It’s easy to feel motivated at the start of a fitness journey, but as time goes on, it’s discipline that keeps you showing up to those early morning sessions or making healthier choices when the excitement fades.
This concept is echoed by the Love Island contestants themselves. Despite the high-energy atmosphere in the villa, staying fit can be a challenge, especially with so many distractions. However, the contestants who stayed consistent, even with minimal equipment, were the ones who reaped the benefits. They didn’t rely on motivation alone, but on the discipline they’d built into their routines.
2. Prioritise Mental Health as Much as Physical Health
Michael emphasised that fitness is not just about physical strength—it’s also about mental resilience. “You can’t perform at your best if your mind isn’t in the right place,” he said. For him, fitness isn’t just about building muscle—it’s about building a mindset that helps you feel confident, motivated, and resilient.
This was certainly true for me. Working with Michael helped me tap into a deeper level of self-confidence and self-worth. As I started to embrace his philosophy of balance and consistency, I realised that fitness is as much about the mind as it is the body.
3. Vanessa’s Transformation: A Journey to Self-Confidence
Working with Michael was a game-changer for me. When I started, I was a size 12, but after following Michael’s tailored fitness programme and nutritional guidance, I now fit into size 2-4 tops and size 6 bottoms. But the most significant change wasn’t just physical—it was mental.
Through a focused plan that combined strength training, cardio, and proper nutrition, I gained 6 pounds of lean muscle and reduced my visceral fat significantly. This transformation didn’t just change my body—it transformed my mindset. I regained a sense of self-confidence and self-worth that had been missing for years. I feel stronger, healthier, and more capable than ever before—mentally and physically.
Michael’s approach to fitness is holistic. He doesn’t just focus on the numbers on a scale but on how you feel and how your body performs. That’s the real power of his training—it’s about the complete mind-body transformation.
4. Make the Most of What You Have
The Love Island villa gym setup was minimal—dumbbells, kettlebells, a bench, and a pull-up bar. Yet, Michael teaches that you don’t need fancy equipment to see results. “You can do enough to maintain what you’ve got,” he says. During my session, we worked through exercises that could be done with just dumbbells and bodyweight, proving that you don’t need an extensive gym setup to stay fit.
Even in the Love Island villa, the contestants had to make the most of what they had. One Islander shared that while the gym was basic, they still managed to train effectively by focusing on strength and cardio circuits. Michael’s advice? You don’t need a full gym to maintain or build fitness—just the right exercises and consistency.
5. Nutrition Matters—But It’s About Balance
Staying fit in the villa wasn’t just about workouts—it was also about managing food choices. The villa offered plenty of food options, but with so much choice, it was easy to overindulge. One Islander mentioned that while you could eat clean, the sheer quantity and availability of food made it difficult to stay disciplined.
Michael’s approach is all about balance. He doesn’t promote restrictive diets but encourages mindful eating that fuels your body for the long term. This advice was key to my transformation. Instead of focusing on drastic calorie cuts or short-term fixes, Michael helped me make sustainable changes to my diet that worked in harmony with my fitness goals.
This balanced approach allowed me to gain lean muscle and feel good about my food choices without feeling deprived.
6. Consistency Over Perfection
Michael’s top tip? Consistency beats perfection every time. While many people think you need hours in the gym to see results, Michael showed me that shorter, focused workouts done consistently are just as effective. “You don’t have to train every day, but doing something is better than nothing,” he says.
In the villa, the contestants often had to fit workouts into tight schedules. They didn’t have hours to spend in the gym, but the ones who trained regularly—whether it was a 20-minute strength workout or a short cardio session—were the ones who maintained their fitness levels. This idea of consistency over intensity is a principle that can apply to anyone, no matter how busy their life gets.
7. It’s Not Just About the Aesthetics
Training with Michael also taught me that a Love Island-worthy physique is more than skin deep. Michael’s clients, including reality TV stars, aren’t just training for aesthetics—they’re training to feel strong, confident, and capable.
The mental and emotional benefits of fitness can’t be understated. As I worked with Michael, it became clear that fitness isn’t just about the body; it’s about building resilience, confidence, and a sense of well-being. That’s the kind of transformation Michael helps his clients achieve—whether they’re preparing for a show or just striving to feel their best in everyday life.
The Takeaway
Training with Michael Baah taught me that achieving a Love Island-worthy physique isn’t just about extreme workouts or restrictive diets. It’s about balance, discipline, and maintaining a strong mindset. Whether you’re working with minimal equipment or navigating a busy schedule, Michael’s tips can help you stay fit and feel your best.
So if you’re looking to get stronger, healthier, and more confident, take a leaf out of Michael’s book: focus on feeling good inside and out, stay consistent, and embrace the journey. And remember—discipline will always beat motivation in the long run.
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