Adam Coburn Personal Training

Adam Coburn Personal Training ⏳Time-smart sustainable training for real world lives
✅ No fads, just results that stick
📍 Mersea Island & online
👇 Follow or DM me 'SPARK' for info

❓Feel like your old self is out of reach?
📢Lose a stone in 6 weeks
⏳Time-smart sustainable training for real lives
📩 DM me 'SPARK' for all the info

Skipping meals to lose fat faster. The fasting fad. Do it for a day, nothing happens so we stop again and revert back to...
21/08/2026

Skipping meals to lose fat faster.

The fasting fad. Do it for a day, nothing happens so we stop again and revert back to our old ways.

Sounds like a rollercoaster that's not needed.

So...
Skip breakfast, you're starving by 11am.
Skip lunch too, and by dinner you're not eating- you're inhaling it.
Whatever's closest. Whatever's fastest. Usually not the healthiest option in the house.

That's not built structure for fat loss.
That's just delayed eating, followed by a blowout.

Fat loss comes down to consistency over time. Not how many hours you can go without food.

Some people do well with fewer, bigger meals.
Others need to eat every few hours to stay in control.

Neither is wrong.
What matters is what you can actually stick to- on a work day, a rest day, a chaotic Tuesday when nothing goes to plan.

Skipping meals isn't a strategy.
It's just hunger with extra steps.

What's your relationship with meal timing- structured, or play it by ear?

04/08/2026

You may just see me here pulling/rowing a 50kg dumbbell, but it's not quite so straight forward with this variation. The bottom paragraph is key to context.

This is more body assisted, far less strict in direct back isolation- it builds explosive power and lets you move heavier loads.

Benefits and Risks

Higher power: Moves heavier weight.

Full-body link: Trains the chain from legs to upper back.

Less isolation: Works the lat muscles less strictly.

Higher injury risk: Stresses the lower back if form breaks down.

So here's how we need to set up ⬇️

How to Do It Right

Set your base: Stand in a stance or brace one knee on a bench.

Dip and drive: Bend your knees slightly, then use a small leg drive to start the pull.

Row hard: Pull your elbow back fast as the momentum carries the weight up.

Control the drop: Lower the weight slowly without using your legs on the way down.

The thing is in the normal world and everyday life we don't just move the body and have these isolated positions i.e picking something up from the floor, it generally involves a lot of full body engagement and this is exactly what this is teaching me.

Another tournament done. Another two years until the next one.Some people switch off after a World Cup like this. I neve...
24/07/2026

Another tournament done. Another two years until the next one.

Some people switch off after a World Cup like this. I never do.

Football's given me some of my best memories. West Ham runs in the family- dad, granddad, me. That connection doesn't fade just because the summer's over.

I think back to teams like 2004, 2006. Some of the best squads England's ever had, on paper. Proper talent, proper belief, would it be different this time.

Didn't always end the way we wanted.

That's the thing about this sport. It gives you hope even when it's let you down before. 1 game can change all the fortunes, the deeper into tournament runs you go, the greater and stronger the belief becomes.

Two years feels like a long wait, but this time it's going to be on home soil. I'll be counting down.

Still the greatest game in the world. Always will be.

22/07/2026

Everyone's obsessed with the number going down. Nobody's asking what happens after.

I keep thinking about this.

GLP-1s work. Nobody's arguing that. The weight comes off because the drug does exactly what it says on the tin.

But what are you actually doing while it's happening?

That's the bit I can't stop coming back to.

Truth is, it's not the first tool like this. Meal replacement shakes. Fat burners. Detox teas. All different versions of the same idea- something outside of you doing the work for you.

This one's just far more potent. Far more effective at what it's meant to do.

But potent doesn't mean different in principle.

If the answer is "nothing"- no training, no new habits, same relationship with food as before- then what's actually changed?

The drug's doing the heavy lifting. Not you.

And one day, for most people, the injections stop.

Then what?

Same patterns are still there. Waiting. They never went anywhere, they just got quiet for a while.

Except now there's no appetite suppression keeping them in check.

I think about this a lot with people who have come to me after. The weight's back. Sometimes more than before. And there's this real sense of, why didn't anyone tell me this bit.

I'm not having a go at anyone using them. Like I've said it's a tool to use already.

I just think we need to be honest about what the drug is actually doing, and what it isn't.

It's not building a habit. It's not teaching you portions. It's not giving you a reason to move your body that has nothing to do with the scales.

That part's still on you. Same as it always was.

If you're on one right now- what are you doing alongside it? Be honest with yourself, not with me.

You've just ordered a salad while everyone else at the table's having what they actually want.Sound familiar?Sunday lunc...
21/07/2026

You've just ordered a salad while everyone else at the table's having what they actually want.

Sound familiar?

Sunday lunch. A mate's birthday. Date night.

You're sat there doing the maths in your head instead of enjoying the moment.
Wondering if the garlic bread is "worth it." Feeling guilty before you've even taken a bite.

That's not discipline. That's exhausting.

I hear this constantly from people here on Mersea and further afield. They've been told fitness means saying no to everything. Missing out. Being "that person" who brings their own food or orders dry chicken and broccoli again.

Life doesn't stop because you're trying to get in shape.

You should be able to go to the pub. Enjoy a meal out. Have the birthday cake.

One meal doesn't undo your progress. And one "perfect" week doesn't guarantee results either.

It's what happens most of the time that counts, not what happens on a Friday night out with friends.

There's a way to build a life around good habits, not around restriction. Where food isn't the enemy and eating out doesn't come with a side of guilt.

Anyone else feel like this? Tell me the meal out you've been dreading enjoying.

5 ways your scales are lying to you this week.Water retention messes with everyone. Doesn't mean your progress has stopp...
20/07/2026

5 ways your scales are lying to you this week.

Water retention messes with everyone. Doesn't mean your progress has stopped.

1. Salt from last night's dinner
Extra sodium holds onto water. Nothing to do with fat gain.

2. Training a new movement pattern
Sore muscles retain fluid while they repair. Totally normal.

3. Hormonal shifts
Especially for women- timing of the month changes the number on the scale. Has nothing to do with your effort.

4. Poor sleep the night before
Cortisol goes up. Water retention often follows.

5. Stress- work, life, the usual

Same story. Your body holds onto water when it's under pressure.

None of this means you're failing.

I see this constantly with clients here on Mersea. Someone steps on the scales
after a brilliant week of training and eating well, and the number's gone up. Straight away they think it hasn't worked.

It has worked. The scales just don't tell the whole story.

Track your progress over weeks, not days. Photos, measurements, how your clothes fit, how you feel walking up the stairs. All of it matters more than one number on one morning.

Which one of these catches you out the most? Drop a comment below.

Summer's actually the best time to start I find.... those currently as my clients I work with who are parents.Everyone ...
18/07/2026

Summer's actually the best time to start I find.... those currently as my clients I work with who are parents.

Everyone thinks September's the reset. New term, new routine, fresh start.

But summer's got something September doesn't.

An hour where the kids are literally not your problem.

If you're a parent who's about to spend the next six weeks being climbed on, shouted at, and asked "what's for dinner" forty times a day- a private 1-2-1 session might be the closest thing to peace you get all summer.

No sharing the space. Just you, in a private facility, with someone else in charge for once.

Proper structure. Proper accountability. And genuinely, a break from the chaos at home, even if it's just for an hour.

I tend to get asked for more time in the summer months and I kind of think it's just that little peaceful escape that matters so much to the brain.

You don't need to wait for the school gates to reopen to start feeling stronger. You could be halfway there by September, not just thinking about starting.

Message INFO and let's get you booked in. Your sanity might thank me more than your body does.

🚨A reminder that holidays and rest are not the enemy. 🚨With the summer holidays approaching, and this is when generally ...
17/07/2026

🚨A reminder that holidays and rest are not the enemy. 🚨

With the summer holidays approaching, and this is when generally the airports are full.

And every single time, the same thing happens.

You walk back onto the gym floor after being away feeling stronger. Not weaker. Not rusty. Stronger.

Weird, right? You'd think two weeks off would set you back.
It doesn't work like that.

Sun. Walking for miles without even noticing. Better sleep. Actual relaxed meals instead of eating at 8pm, nodding off- barely awake.

Your body isn't just muscles and reps. It's stress, recovery, headspace, all of it working together.

Take the pressure off for a bit and something interesting happens. You come back moving better than before you left.

Over the years, I find rest and recovery in a different head space now all together.

We treat it like the enemy. Like something we have to earn or justify.

But rest isn't the opposite of progress.

Sometimes it's exactly what creates it.

Anyway. Back to the coffee, the laptop, and the gym floor. Can feel my tan fading already.

Why me, and not just any PT? Fair question.There's a lot of coaches out there. A lot of noise. Fantastic looking physiqu...
15/07/2026

Why me, and not just any PT?

Fair question.

There's a lot of coaches out there. A lot of noise. Fantastic looking physiques. A lot of programmes that look impressive on a screen and mean nothing in your actual life.

Here's what I bring that a lot of them can't.

I've done the hours of the real world work, driving for a living. Nights away, shift patterns, body wrecked at the end of a tough day. I know what it's like when your energy's gone and your body's the last thing you look after.

Have you ever thought about what to cook for dinner at the end of a long day- It's probably one of the worst things imaginable, having to use that last bit of brain power you have left!

I've since done years on the gym floor. Watched real people, in real bodies- not just the ones that make a good reel and are good to look at.

I've tested the movements on myself. Felt the injuries, been through my own personal struggles. Learned what actually helps someone move better, and what's just complicated for the sake of it.

You don't need a mad programme full of movements you've never heard of.

Someone who can actually break down and explain the reasoning behind your whole program, what exercises and why you are doing them with tweaks that are completely personal to you...

It's your body at the end of the day, not someone else, so why would you be doing the same thing as them?

You need to have someone actually listen to what you need. Not just following that same repetitive cycle that's been getting you no where.

You need someone who understands a full life. Work. Kids. Obligations you already have in your world... and to top it off those tired evenings. Someone who builds something around that- not against it.

Someone in your corner, who wants you moving better, feeling able, and getting stronger- without it taking over your life.

That's what you're actually getting.

If that sounds like what you need- message INFO and let's talk.

You missed a session this week.And now your brain's doing the thing."I've ruined it." "Back to square one." "Might as we...
14/07/2026

You missed a session this week.

And now your brain's doing the thing.

"I've ruined it." "Back to square one." "Might as well wait till Monday."

Sound familiar?

Here's what I'd say to you if you were sat in front of me right now.

One missed session isn't the problem.

The spiral afterwards is.

That's the bit that turns one skipped gym day into a skipped week. Then a skipped month. Then you're back here again in six months, starting from scratch.

Life gets in the way. Work runs late. Kids need picking up. You're tired. That's real life- not a character flaw.

The difference between people who get results and people who don't isn't that one group never misses a session.

It's that one group has a plan for what happens next.

They know exactly what tomorrow looks like. So one missed day stays one missed day.

No guilt spiral. No "starting again Monday." Just- back to it.

If you've got a plan like that already, you know how much easier it makes things.

If you don't- that's usually the actual gap. Not motivation. Not discipline. Structure.

Ever had one missed session turn into weeks off without meaning to? Drop a comment- you're not the only one.

Address

West Mersea

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Monday 6am - 8pm
Tuesday 6am - 8pm
Wednesday 6am - 8pm
Thursday 6am - 8pm
Friday 6am - 8pm
Saturday 6am - 12:30pm

Telephone

+447889173171

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