Thomas Roderick Coaching

Anyone else find that the sun makes you want to eat more fruit?

And no… strawberry daiquiris and other such cocktails don’t count😂

Lose that last bit of stomach fat?
Hit that PB?
Build all the muscle you’d ever wanted to?
Feel the way you’d always wanted to feel?
Achieve your ‘dream’ result?

Too often, people don’t go after their goals because they feel it’s too far out of their grasp. Their goal seems so far away and therefore unattainable.

The funny thing is, most of the time if people manage to find something that actually works, they’re more than likely to stick with it! It’s only when people jump on a completely unsustainable method (which unfortunately happens a lot) that they bail before they achieve what they want.

Once people understand and apply fundamental training and nutrition principles, they realise that they can achieve anything! It’s just a matter of time and consistency.

Don’t allow yourself to feel like you can’t achieve your goal anymore.

All you have to do is learn the basics and apply them and you could lose that last bit of stomach fat, hit the PB, get huge, feel the way you want to about yourself. Achieve your DREAM result!

Often times, all it takes is a few months to get you started.

What’s your dream result?

One of the biggest struggles people face when trying to lose fat is knowing where to start.

It’s something that this guy faced time and time again for years.

He felt guilty whenever someone saw him eating chocolate or drinking a coke.

Sluggish whenever he had to do any exercise.

Like he always had to wear a certain fit of t shirt in order to hide his body.

All the while constantly starting ‘diet X’ or ‘workout Y’ having no clue why it wouldn’t just work!

And honestly, I can’t blame him for not knowing what to do with all the noise in the online fitness industry!

I built my new coaching program around helping people fix this issue. It was designed to help people like him (me 7 years ago in case it wasn’t obvious😅) to cut through the bu****it and understand the systems and principles that work!

Are you struggling with knowing where to start on your journey? If so, comment or DM and I’ll give you some details on how to get started!

How many times have you told yourself this was the year you were going to do it?

To lose fat?
Start getting strong?
Commit to the gym?
Commit to your ‘diet’?
Finally feel better about yourself?

It’s something that I struggled with myself as I started off with my own journey. I was on and off my diet and training for years before finally managing to stick with it.

The reason that I finally managed to get anywhere is because I spend hours and hours over the course of years building my knowledge, making mistakes and stressing about trying to learn everything while also getting on with everything else life had to throw at me.

It was pretty overwhelming but I got there in the end.

That’s what the beginners bible was designed to help you skip. It will help you bypass all of that effort so that you can just get on with the tasks that will actually get you the result that you want.

If you want to finally get a leg up on your fitness journey without having to fork out £££ on 1:1 coaching, this is the course for you.

If you want to learn more about the course, comment or DM the word NOW and we can chat about more about it🙏

How are you getting on with your 2022 goals so far?

We’re halfway through the year now and it’s absolutely flown by😬

Remember, it’s never too late. Whatever goals you set, whatever plans you’ve made, whatever you said you would do, there’s still time!

Just. Get. Started.

Motivation is fleeting, no matter who you are.

You, me, even the top athletes in the world don’t stay motivated.

If you’re struggling to get started, or struggling to get ‘back on it’ due to a lack of motivation then the unfortunate truth is you’re looking at it the wrong way.

Waiting to be motivated to start training is like waiting for the ‘perfect’ weather to go outside. Sure, it may come now and again and when it does, it’s great! But the good weather doesn’t last forever.

Instead, you need to create a lifestyle wherein no matter what, you do a few key tasks that you know will propel you forward.

Whether ‘the weather is perfect’ or not, you still do the things that you know you need to do in order to progress.

This is how you succeed over a long period of time.

You stick to your training plan,
You eat with certain (fairly broad) guidelines,
You drink a lot of water,
You avoid being too stationery every day,
You make progress.

If you want me to lay out those key habits for you for free, then comment or DM me the word HABITS and I will give you some free tips🔥

I’ve finally got myself to a point where I can say I’ve put on some decent size and strength over the years. I’m not the biggest or strongest guy in any gym that I go to, but I certainly don’t feel insecure or out of place in any weights area these days.

I first stepped in the gym about 6 years ago with no idea what to do. The far left picture was roughly what I looked like - skinny fat.

That’s when I first learned about bulking and decided that’s what I needed to do. About a year and 4500 cals a day later, I looked like the the next picture along - too fat and unhealthy and not even that much stronger than I am on the left.

It then took me years of trail and error, working in a gym and learning from other people and plenty of mistakes to learn the information and the habits I needed to get myself as lean as you can see in the next picture and then finally how I look today in the far right picture - which you can categorise however you like😂

The point to my rambling is I wasted a lot of time in the beginning. I didn’t understand the habits I needed, I didn’t follow a training plan properly, I ate too much or too little, I would train too long and not hard enough because I didn’t understand how to properly overload and loads more. I also didn’t have enough money for a coach.

It’s for these reasons that I put together the Beginners Bible. A short, cost effective course to help young people in the same position that I was in get a leg up on their training and nutrition and lay the foundation for amazing results - without forking out £100s each month.

Today is the official launch date and we already have some positive feedback which I can’t wait to share🙏

If you’d like to learn more about it then give me a DM🔥

I’ve spent the last few weeks working on my new product: The Beginners Bible.

But it occurred to me that there may be a lot of new followers who don’t know what it is that I do normally.

I’m an online coach dedicated to helping beginners learn the basics of training and nutrition so that they understand how to lose fat, make gains, set goals and adjust their process of achieving them. All without losing themselves and becoming a slave to the process.

I do this through my online personal training package where I work closely with individuals one to one, learning about their specific struggles to help them overcome them and achieve great results.

Now, with the new Beginners Bible, I have the chance to help a lot more people do the same.

The Beginners Bible gives you all the information and resources you would ever need in your first year of training to achieve brilliant results while also providing you with a group platform to ask questions, share wins and get more information from me and the team.

The course costs three £75 payments, taken on a recurring date each month making it affordable even to students and those who are uncertain about making a big upfront financial investment.

The best part is, after those 3 months, you’ll have continued access to the group message boards, course videos and of course your training and nutrition plans!

The Beginners Bible goes live this month so if you’re interested but would like more info, just DM me ‘BB’ and I’ll fill you in🔥

Really excited to announce my partnership with

I’ve been shopping here ever since I got into fitness way back in 2017 and to be partnered with them now is a dream come true🤩

Their selection of lean meats in the 3 for £12 range is basically my ONLY source of protein whether I’m bulking or cutting.

And with their new hot food counter and INSANE range of desserts it’s pretty much the only place I’ll be going for off plans and cheat meals too!😂

All present and future TRC clients will be entitled to a 10% discount across all of Haig’s Items. Including everyone who signs up for the upcoming Beginners Bible course💪

If you’re based in Aberdeen, make sure you check them out at 45 Schoolhill in the city centre for the best range of high quality, locally sourced meats and groceries🔥

Filming some more content for the new beginners bible today. Aiming for launch on the 1st of June🙌

Really excited to have a new product coming out. Over the years, I’ve had consultations with a fair number of people who weren’t able to sign up due to the price and I understand; coaching is not cheap. (nor should it be if it’s good)

But it did always bother me that I wasn’t able to help those people.

Not anymore though. Now I’ll be taking everything that I teach my clients and putting into a short, easy to follow course which even includes a training plan and personalised meal plan for a fraction of the cost of 1:1 coaching💰

Learn how to set goals, train and eat for results, adapt for social situations and loads more.

Whether you want to lose fat or build muscle, learning HOW these things work is the first step and that’s what this course is about🙏

If you want to learn more, my DMs are open for questions🔥

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Rocking the new hoodies from who are the best in the business for branded merch. Check them out✌️

Whether you want to bulk up, cut down, get stronger or achieve any other goal you need the right information

Learning about calorie balance, training methods, the right foods etc.

The problem is often times there’s a lot of conflicting information out there which makes finding only the most useful stuff really difficult.

One guy will tell you that you *have* to eat certain foods to get X result and another will tell you that you should avoid that food entirely… and they’re both ripped so you don’t know who to believe!

I spent the first year and a half or more of my training career just trying to sift through it all. Making really slow progress and being frustrated that I couldn’t find the answers I was looking for as a beginner.

That’s why I’m building the TRC Beginner’s Bible.

I want to put all the information a beginner needs into a short course so that they can lay the groundwork for amazing results.

A short, cost effective plan that aims to take your training and dieting knowledge from 0 to 100 and skyrocket your confidence in and out of the gym by giving you not only the knowledge you need but a custom meal plan and training plan to get you started.

If you’re feeling lost at the beginning of your fitness journey, this is the plan for you.

Launch date is coming soon but if you want to know more, DM me the word “MORE” and I’ll tell you all about it🔥

Not often a PT will agree with this excuse

Most of the time it’s:
“you only need 30 minutes”
“You spend plenty time on your phone”
“You just need to make the time”

These answers may be valid but the thing is, it’s not just about having time to workout, do steps and prepare food.

It’s the time (and effort) investment that needs to be made in order to figure out the correct way to do things.

Learning about calories, macro splits, correct technique/form, training styles, intensity, dieting methods and everything else it takes to achieve and keep results can get overwhelming and it’s no wonder people feel like they can’t invest their time in it.

Now of course that’s what coaches are for. We take care of all of that for you so that all you need to do is follow our guidance.

But that requires financial investment which in times like these, is another barrier for most people.

(And a good coaching service should not be cheap. If it is… 🚩🚩🚩)

So what’s the solution?

What if there was a short, very cost effective course that condensed your first year of learning into 90 days as well as giving you the custom diet and training plans to get you started..?

A way for you to lay the foundation for amazing results in 90 days without breaking the bank and allowing you to work around your own schedule.

If this sounds like it could be of use to you then keep an eye on my page for some great announcements coming soon…🔥

If you overdid things at the weekend, missed the gym last week or things just didn’t go your way then don’t worry.

Think about how you can make this week just a little bit better than last week.

Improving your lifestyle habits, just like increasing your strength, is about small improvements over time.

Think back to when/why you went wrong and work on that in the week ahead.

Mine is going to be to start wearing t-shirts when it’s sunny so that my face isn’t a completely different colour to my arms😂

On another note I have some very exciting new projects on the go just now so keep your eyes peeled for some announcements👀

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My go-to lunch these days🤤

High protein, filling and super easy tuna flatbreads🐟

- drain your tuna
- mix with your sauces
- add salt & pepper
- chop and mix in veg
- toast flatbreads
- assemble with spinach

382cals and 35g of protein for two of them!

Ingredients on slide 2 and full macros on slide 3🙏

I also add hot sauce to the mix for some spice🌶

Give them a try!

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I thought for years I wouldn’t be able to get in shape.

Obese in my teens, skinny in early adulthood, I thought I’d “never be one of those people”.

But the same rules applied to me as they do to everyone else.

It doesn’t take anything crazy. No secret formulas or magic pills.

No 3 hour workouts or eating until you’re sick.

Resistance training.
Sufficient calories & protein.
Adequate recovery.
Patience & consistency.

Don’t doubt yourself. You can do it👊

Isn’t it frustrating when you feel like you’re starting on a new weight loss journey every couple of weeks?

I’ve had several clients come aboard with that very problem. They’d been stopping and starting their weight loss journey for years before we got started together.

Whenever summer was approaching, a big social event was coming up, a holiday was around the corner or anything close they would be jumping on the latest weight loss trend.

Keto, weigh watchers, slimming world, fasting, juice diet, slim fast etc - never achieving lasting results.

I’ve built my coaching service around helping my clients fix this issue by giving them templates based off foods that they want to eat and taking their existing eating habits into consideration.

On top of the templates, they get immediate access to the resources in the client area of my website which helps them completely understand how I built them.

By educating them on the basics of nutrition, we are able to completely eliminate any need for stop / start dieting. They have all the tools they need to lose weight and keep it off forever!

If you struggle with stop / start dieting and haven’t found a method that works for you - DM me the word START and I’ll give you some free advice to get you started🙌

So I’m supposed to be cutting just now but to be completely honest, when I transitioned from bulking to cutting I didn’t take it seriously enough.

I think I’ve been on more nights out in the past few weeks than the previous couple of years😂

But the truth is, I’ve had a really good time.

And since I spent all of last year bailing on nights out and other plans in pursuit of my goals, it was nice to relax a bit🍻

But I’ve got new goals on the horizon. New challenges incoming.

So it’s time to get my s**t together and prepare.

You’ll stumble sometimes folks, happens to anyone.

But you gotta just pick yourself up and crack the f**k on👊

Ellie wanted to start feeling more comfortable in her clothes and lose some of the lockdown weight.

However, she was struggling to get into a good routine with being newly employed and constantly busy.
As a nail technician, she was sitting for the majority of the day and her windows for eating/prepping food as well as training were few and far between.

We overcame this together first by understanding the type of approach Ellie needed to take. There was no way she could do four two-hour gym sessions a week or follow a totally fixed plan - we needed to be flexible which is an approach that I take with every single client.

By creating a guideline meal plan and workouts that we knew she could fit in, Ellie had enough guidance to get the results she wanted while also allowing flexibility in her day to day to account for her schedule.

Now, Ellie is well on her way to her final goal and in just a few short months has seen decreases in weight & measurements and better fitting clothes.

Her perfomance and confidence in the gym have also skyrocketed🚀

Amazing work so far Ellie🔥

If you want to make progress in the gym, it goes without saying that you need to learn how to conduct yourself in the gym properly.

This means having a plan, taking time to learn exercises and progressively getting better and stronger at them.

People think that confidence only comes once you achieve your desired result but this isn’t true.

As soon as you start to feel more competent in the gym, you’ll start to feel more confident in and out of the gym.

The feeling you get when you finally nail a movement, add weight to something or hit a PB carries over into all aspect of your life.

It’s not the final product that boosts your confidence, it’s the feeling you get when you know that you’re progressing.

If you feel under confident or anxious in the gym, I promise you that as soon as you feel like you know what you’re doing, you’ll start feeling much better.

In my opinion, that all starts with having a plan that you know works!

Need helping finding a plan like that? DM me and let’s talk about it👊

The progression from left to right wasn’t a straight line.

I didn’t even start my ‘journey’ straight after the first photo was taken. In fact there are about 2 years between it being taken and me actually stepping into a gym for the first time.

Then there was years of stopping and starting, making mistakes, getting frustrated, quitting, starting again and so on.

But despite the hurdles then and the hurdles now, I kept going then and continue to keep going now.

That’s the “secret” - just keep going.

Learn as you go, be consistent, be open to other ideas and methods and implement what you learn.

Your progress wont be linear either but as long as you keep going, you will progress!

If you’re stuck and don’t even know where to start, DM me the word “STUCK” and we can chat about what’s in your way and how you can get past it!👊

I’ve already highlighted how well Molly has done. She’s gone from:

- Unhappy with her body☹️
- Constantly Sluggish🥱
- Numerous health problems🥴
- Completely gym illiterate🤔
to
- Feeling happy and confident in herself😎
- High energy all the time🥳
- Health problems improving and clearing up😄
- Smashing gym sessions with confidence💪

I wanted to post about her again because A: she’s continued to get even more results since my last post and B: I wanted to expand on my post from the other day on the importance of keeping an eye of your progress to ensure results.

Above are a handful of Mollys check in photos from her first to most recent.

Keeping an eye on your results or better yet, a coach keeping an eye on them means that you know you’re making progress.

You don’t hope for your result, you know that you’re achieving it.

This is just one of the ways that I’ve been ensuring my clients get the results that they pay me for month to month.

Have you been sitting idly by and hoping that you finally reach your fitness goals this year?

If so, get in touch and I can walk you through how EXACTLY we can get you there this year🔥

(I’m also fully aware that the ‘after’ photo is in different clothes and at a different angle. It’s not technically a check in photo, she just felt go good in her new clothes that she wanted to show how far she’s come and that’s definitely good enough for me)

Just a reminder that the only person you should be comparing yourself to is you.

Never mind what other people look like, how ‘dedicated’ they are or what they’ve done. Sure, you can let yourself be inspired by it but there’s no utility in thinking about it otherwise.

Focus only on making small improvements to yourself over time.

Compare yourself to who you were yesterday, not to who someone else is today👊

Georgia reached out to me because she simply didn’t feel confident in herself. She never even liked to buy new clothes because she didn’t like how she looked in them.

She explained that her dream outcome was mainly to lean down and finally feel confident in the way that she looked but she also wanted to learn how exactly to eat better and train properly as opposed to just be told what to do.

Luckily, the learning is one of the core pillars my coaching is based on. With my client education system, Georgia had all the answers she ever needed to be able to start making changes that would last!

At first Georgia was unsure if online coaching would be suitable for her since she wasn’t confident in the gym environment. But I reassured her that once she had her plan and I was able to give her pointers on form, that she would be crushing sessions in no time. Sure enough, she’s now going to the gym on her own and getting better and stronger every week!

Now only two months in, Georgia is well on her way to her dream outcome. She has all the knowledge she needs, is confident in the gym and is already visibly leaner🔥

I can’t wait to see what she does next!

If you have similar problems to Georgia, get in touch and we can discuss how I can help🙌

Most people who want to gain muscle want to do so with minimal fat gain.

Men looking to get jacked? Women looking to build their bum? Doesn’t matter. Most people don’t want to gain fat in the beginning because if you’re just starting out then you don’t want to be discouraged from the process by gaining weight in places that you don’t want to.

The solution? Build muscle at maintenance.

As a beginner, you’re as almost primed to build muscle as someone on steroids. You can make huge amounts of progress through good resistance training alone.

You will build muscle as long as you’re training properly and following a “good” diet with a few specific features.

You will only gain fat if you’re in a surplus of calories so as long as you stick around maintenance calories and train hard, heavy and frequently enough, you’ll make gains as a beginner without those excess calories.

In my coaching program the very first thing we do is get these things down to a T.

The perfect training plan for you
The perfect nutrition plan for you
The perfect supplement stack (if necessary)

If you want to start adding size in all the right places, fire me a DM to learn how👊