12 weeks of hard graft! @bran.capri 🤝
For In Person & Online Coaching Enquiries DM me or complete the form in my bio, tell me about your goals, and i’ll be in touch 🫡
Another huge W for Alex yesterday running a 38:23 10KM on the track 🏆
He also PR’d his 5KM with a 19:02 within that
As you can see, he is a lot lighter than when he first came to me in August of 2023
His start weight was 93kg, now walks around at 81-82kg
Running is something you can progress quickly, IF you are smart about it and follow the plan. Consider that Alex’s 5KM PB was 22:30 last year
Since then he has put some elite numbers on the board:
10KM - 38.23 ✅
5KM - 19:02 ✅
For running plans from 5KM to Ultra Marathon Distance, contact me directly or fill out the application form in my bio
Take a Bow @harry.b.c 👏
Harry and I worked together online for 6 months, whilst he travelled all over the world with work. Here is the end (physical) result 👆
From workouts in hotel rooms to disabled airport toilets, this bloke made it happen. I’ll never forget being sent videos of Harry getting after it in the most rogue gyms/locations
I could write war & peace on this one. But in short, the odds were stacked very highly against him. He had limited training facilities, a disrupted sleep schedule, flying regularly, 7 day working weeks at times, every excuse in the book to not ‘do the thing’. Regardless, he stayed on job
Proving the point, there is always someone out there with a lot less than you, doing a lot more
Body Fat Stripped ✅
Lean Mass Gained ✅
Sub 20 5KM Achieved ✅
For Online Coaching enquiries and In Person PT in Newcastle, drop me a message ✌🏼
Some meals from the last 2 weeks of camp 🍳
There is a science to making weight effectively and it is enjoyable to be my own test subject again
I have never missed weight before & I came in bang on target at 145lbs for this fight
That is partly why I have a clear conscience when I set my clients nutrition and weight loss targets
Because I know and experience what is extreme and unsustainable, I know that what I am asking of them is never that
I set challenging but realistic targets so people can stay fuelled, recover well from their training and still lose weight
Its all basic maths and a little bit of applied knowledge
On that note, I am looking to work with more people Online as I pursue my boxing career
DM me or hit the link in my profile to register your interest and I will be in touch
More Online Client Results
The primary goal with this client was Fat Loss
Alex followed a sustainable calorie deficit over 4 months, training was 2 x runs and 3-4 strength sessions per week. Very simple, very effective
Start Weight: 80.2kg
End Weight: 72.0kg
Working out almost bang on -0.5kg fat loss per week
My Online Coaching service includes programming and nutrition guidance, as well as weekly support and accountability to keep you focused on the task at hand
You can message me or hit the enquiry form in my bio & I will be in touch 🫡
Rob signed up to Online Coaching with a broken foot…
That was 6 months ago. Now we see a completely different man in the mirror. Leaner, meaner and completely dialed in
He follows a 3 day S&C programme which is mainly targeted at complimenting his Jiu Jitsu - building power, conditioning his core/grip strength and improving his mobility & range for when he is in those tricky positions
I have had fun putting these together, including things like Single Arm Hangs, Towel chin ups, Turkish Get Ups and Navy Seal Burpee’s
We have made a great team, Online Coaching requires a lot of self-reliance from the client when it comes to managing training, nutrition and recovery. Whatever I have asked of Rob, he has always delivered
A real pleasure to coach - Onwards 🚀
