Sustainable apporach to Fat loss & Fitness aka doing things properly for the long term
19/08/2026
Building muscle isn’t supposed to happen as quickly as Instagram makes you think.
This post came from conversations with clients who had
unrealistic expectations of what progress should look like.
Hopefully, you now have a more realistic idea of what to expect.
Be consistent. Be patient. Be careful what you consume.
The reason to why you always struggle to lose weight.
11/08/2026
Something I hate.
Is that oftentimes, I am the last coach someone gets to.
I chat to them and they tell me about all their other experiences with other “coaches”.
And when I say coaches, it’s usually people on Instagram with over 20k followers who have some sh*tty app, pass you off to another coach who isn’t even them, and give 2-minute written responses each week as a “premium, bespoke 1-1 check-in”.
I take responsibility. I should do a better job of making sure people don’t get to me last.
But I truly despise what online coaching has become.
Overpriced and under-delivered.
That’s what I hear every time someone speaks to me about their previous coaching experience.
And it makes sense why most coaches keep their clients for 3, 4 or 5 months, while I keep mine for years.
Why is that?
Am I stringing them along for easy money?
No.
They know they won’t get a service like
mine anywhere else.
The level of detail, care, education and support I provide is unmatched.
My coaching isn’t just fat loss, because achieving that is easy and we can do that.
It’s about truly coaching people to become strong and capable in their lives, and giving them the tools to manage whatever life throws at them while staying in control.
If that’s what you want, then I might be
the coach for you.
Send me a message with the word “COACHING”
and I’ll give you all the information you need.
Stop building workouts from Instagram save folders.
Just because your favourite influencer posts their “top 3 glute exercises” doesn’t mean they belong in the same workout.
One of the biggest mistakes I see is people picking exercises because they look good, not because they serve a purpose.
If you do three hip hinge variations back to back…
Three squat variations…
Or three glute bridge variations…
You’re often training the same muscles, in the same movement pattern, over and over again.
That doesn’t automatically mean more growth.
A good programme should have a reason behind every exercise.
- What muscle are we trying to bias?
- What movement pattern are we training?
- What does this exercise offer that the previous one didn’t?
Exercise selection isn’t about finding the “best” exercises.
It’s about picking the right combination of exercises that complement each other and allow you to train hard, recover well, and progressively overload over time.
That’s why two people can both be doing “glute workouts”, yet one sees incredible progress while the other spins their wheels f
One of the biggest mistakes people make in the gym is never finding out what they’re actually capable of.
Most people spend years training without ever setting a performance goal.
Every session becomes about did I lift the same as last week, have I got weaker this week or just ticking a box to get through the session
My clients do things a little differently.
Every few months we run a structured strength testing session—not to feed the ego or chase numbers for the sake of it, but to measure progress, build confidence and give us something meaningful to work towards.
The gym can get boring and if its something your going to do for life you have to find ways to keep it interesting.
Strength testing teaches you:
* That you’re stronger than you think.
* What a true max effort actually feels like.
* That progress isn’t just measured by the scales.
* That training has a purpose beyond simply trying to make yourself smaller.
Looking good is great.
But being strong enough to surprise yourself is even better.
When to go lighter or heavier in the gym.
Form comes first.
Your form will dictate the ceiling of your potential within a lift. If you never refine your technique, you’ll always be leaving progress on the table.
Range of motion (ROM). Poor form often leads to a reduced range of motion. Why does that matter? Because you want to train the entire muscle. If you’re only taking a muscle through 50% of its available range, you’re leaving potential progress on the table.
Control. People often assume lighter weights automatically mean more control and heavier weights mean less control. That’s not always true. It would surprise you how many people can’t even control a lighter weight. True control means you’re dictating what the weight is doing from start to finish. The weight should react to you, not the other way around.
Rep ranges matter. Without a target rep range, you’re just training based on how you feel.
“I think I’ll do 6 reps today.”
“Maybe I’ll do 12.”
There’s no structure, no feedback and no clear reason to increase the weight. Rep ranges give you a framework to measure progress and know when it’s time to challenge yourself.
Progress isn’t just lifting heavier. It’s a combination of everything above that eventually allows you to lift heavier.
Learn to recognise progress in different ways:
✔️ I can control the weight better.
✔️ I can do more reps.
✔️ My range of motion has improved.
✔️ My form looks better.
That’s progressive overload.
OG creator of this video -
Read this bloody caption before you start yapping in the comments.
This isn’t me saying you can’t build muscle doing bodyweight exercises or by using light dumbbells and lifting to failure.
Yes, we all know the “studies” prove you can.
But in reality, if you want to visibly change your physique, build noticeable muscle, increase your bone density, and reduce your chances of becoming old and frail, then you need to lift heavy weights that are challenging for you.
If you’re unsure how to do that, drop me a follow. 🙂
29/07/2026
The fear of becoming “bulky” is still alive and well.
After coaching women for years, I’ve noticed a pattern.
It was often older women who were most worried about
lifting heavy because they thought they’d become bulky.
And I can understand why.
They grew up in a world that taught them to do the opposite
of what men were doing.
Men lifted heavy.
Women lifted light.
Men built muscle.
Women got “toned”.
But that fear isn’t limited to that generation.
Women my age (27) and even younger still have the exact
same belief because social media continues to push the
idea that lifting weights will somehow make you look masculine overnight.
It won’t.
The truth is:
Pilates is great.
Reformer Pilates is great.
Running is great.
Yoga is great.
They all have their place.
But can any of them replace progressive strength training?
No.
When it comes to building muscle, increasing bone density and staying strong as you age, progressive strength training is still the gold standard.
Lifting weights isn’t just about how you look today.
It’s about giving yourself the best chance of staying strong,
capable and independent for decades to come.
It’s about preparing your body for the changes that come with ageing, including menopause, rather than reacting once they’ve already happened.
So don’t let the fear of becoming “too bulky” stop you from doing one of the most important things you can do for your long-term health.
Strength training isn’t a bonus.
For women, it should be a non-negotiable.
Day in the life of a online coach / coach / criminal
11/07/2026
Play it louder for the ones in the back 🎷 if you had of just picked me then you wouldn’t have any of these issues but here we are, I hope it helped x