PMcoaching

Interval Wednesdays are back

Today was 8x1k @4:15 pace with a 400m jog between each round.

Swipe left to see my times 👈🏻

Legs are feeling it after a lower body session yesterday in the gym but as they say, ‘we move’

As my coach said ‘big dreams require had work and sacrifice’

And what’s exactly what I’m going to do.

First tempo run compete.

Averaged 7:16 minute miles across 5 miles.

Definitely the fastest I have ever ran during that sort of distance.

Took me to a slightly dark place but I pushed through and we got the work done.

Very happy with todays run.

Now time to try and recover for legs tomorrow in the gym!

My marathon training set up 👇🏻

This is how I’m going to structure the first couple of weeks of this style of training.

I will monitor biofeedback markers like sleep, recovery and then adjust the strength work accordingly if needed.

Monday- easy run
Tuesday- upper body
Wednesday- intervals
Thursday- lower body
Friday- tempo run + intervals
Saturday- rest 😴
Sunday- long run

I might change the runs around slightly depending what’s going on during my week but I will always make sure each and every run is boxed off with maximal effort.

Got my man taking care of all my running programming. He nailed my half marathon prep, now we are going to nail this marathon prep.

I am going to dedicate my life to achieve the time I want over the next 4 months for the marathon.

Let’s fu***ng go then.

Last bit of winter sun soaked up, now time to get back into business.

Very excited to get back to doing what I love, coaching people.

Also, I’ve set myself a bit challenge 👀

The next 4 months in the lead up to the Brighton marathon I’m going to be devoting my life to my training and nutrition.

I’ve set myself a goal time, some would say it’s unrealistic, but that’s just fuel to my fire 🔥

Can you guess what time I’m going to go for?

Is it your turn?

Is your New Years goal to transform your body?

Become healthier, leaner, more muscular and just happier in 2023?

If it is.

Start now.

Start building those healthy habits now and you’ll smash your New Years goals because the habits will already be in place.

Want change? Start now.

You in?

28 In Lisbon 🇵🇹

Big thank you to the absolute beaut for organising this fantastic surprise trip 👸🖤

And thank you to everyone for the happy birthday messages, I appreciate you all!

As they say, another year older, another year wiser 😉

Not bad for November ☀️🕶

Few snap shots from the race.

Swipe to see the cheeky bicep flex while running 💪🏻😂

On other news, my legs are sore today 😬

Happy Monday my people!

Half marathon: 1:43 🏃‍♂️

The goal was to get it under 1:45 which I did and considering the conditions today, I’m really pleased.

12 weeks ago the furthest I had run was a 5k, now smashing half marathons.

This is going to sound cheesy but put your mind to something and you will achieve it.

I really enjoyed the race, slightly excited and very nervous for my full marathon in April 😂

Bring on a roast with the Halo Gym run club!

Lastly, big up for the 12 weeks of coaching for this race 🔥

Race day tomorrow 🏃‍♂️💨

I’m running Richmond Park half marathon.

12 weeks ago the longest I had ran was 5k 😂

I’m aiming for a sub 1:45 time, I think that might be a bit of a long shot but I’ll give it a good go.

Time to eat some carbs, chill out and get ready 🔥

Tuesday pump up 💪🏻

No cardio today, just a good fun upper body session programmed by

Big conditioning session tomorrow, let’s gooo 🔥🔥

Throw back to the photoshoot I did in April 2021 📸

Have you ever thought about getting into the best shape of your life? 💭

With my coaching, I will give you all the tools and knowledge you need to achieve incredible results.

While teaching you all the tricks to still be able to enjoy social events throughout so you don’t miss out.

Sound interesting?

Drop me a DM so we can jump on a call and discuss everything in more detail 🔥

Do you enjoy your training?

Because if you do, you won’t ever find it a chore, you’ll actually want to go and do it and you’ll push hard during each session.

Which is going to end in your getting incredible results.

Would you to get a training programme you enjoy?

Drop me a DM today and we can book in a free call to discuss your training programming 🔥

Big sweaty Monday 💦

What a way to start the week.

I’ll post the workout video tomorrow explaining everything I did 👌🏻

What did you train today?

Nothing but hard work, just how we like it.

As Mr says ‘positive vibe Sunday’

Big start to the day with a 15k run at a 5:15/k pace. Lots of hills so I am happy with this.

Half marathon in 4 weeks time. The goal is to get a 1:45 half, I think it’s doable but it’s going to be a tough run.

Time to get a massive roast dinner in my belly and enjoy my Sunday ✌🏻

Happy Sunday my people, I hope you are having a fantastic one!

Frowdown Friday 💦

Big session with my boy

Absolutely loving training at the moment, really getting into the swing of this functional fitness.

Let’s keep pushing and see what I am capable of 🔥

Are you bored of putting the work in and outside the gym and not seeing results?

Are you looking to get in the best shape of your life?

Do you want to able to take off and be confident with your physique?

If so, my 8 week body transformation package is perfect for you.

I will give you everything you need to transform your physique and also maintain the results after.

You in?

Drop me a DM today to book in a free consultation call 📞

Big week of training ticked off.

Bring on another 🔥

Happy birthday my princess 👑♥️

Let’s go and eat some food and enjoy Oxford!

Going for that all round ‘athlete’ look 👀

The goal for me is to be as fit, strong and in shape as I physically can.

And I’m absolutely loving the process.

Now I’m in a good flow with all my training I’ll start recording some sessions to give you guys an idea of what I’m up to.

What’s your goals at the moment?

My boy is growing like a w**d 🌱

19 weeks into his gaining phase now and we are sitting around 3kg up.

The goal has always been a slow and steady rate of gain.

Foods been increase by around 500 calories across the weeks.

The goal is to continue this phase until February then it’s photoshoot prep time 🔥

Found myself a unicorn 🦄♥️😉

Diet is done for

37 weeks of work and a total of ~24kg off.

Time to enjoy a few beers 🍻 and some good food with me in Portugal 🇵🇹

Once he is back, let the gaining phase commence 📈

The happiest I’ve ever been with my physique and relationship with food to date.

I haven’t tracked my food or a workout in around 6 to 8 weeks. Which for me, is a big thing.

I’ve just been eating intuitively and training hard and I’m absolutely loving it.

In regards to my food, I just make sure I eat 4 meals across the day that all contain around 40g of protein and are between 800-1000 calories.

I’ve been tracking my food for so long I can just eye ball calories now.

Obviously, during this time I’ve also been running 🏃‍♂️

Which I am actually really enjoying.

Got a PB today for my 5k. Previously my best 5k was 24 mins, today I got 22:29.

Thought I was going to get it slightly faster but hey a PB is a PB.

I’m around 6 weeks out from my half marathon which I’m absolutely buzzing for.

Let’s keep training hard and putting the work in week on week.

10 years 😂

This photo of me 10 years ago popped up on a Facebook the other day.

And it is crazy think how much has happened over that last 10 years in regards to my business and physique.

When you put your mind to something and work hard you can achieve anything you want.

Let’s see what I can achieve with another 10 years under my belt.

Sunday service with my boy

Furthest distance I have ever run which is cool.

Very hilly route which killed me but we push through

Now time to smash a roast dinner 🤌🏻

This boy knows how to work 🎯

He has lost over 22kg.

He’s turned up each week and put the work in.

He’s held himself accountable to his nutrition.

He’s nailed all the basics.

While working shifts throughout.

Which is going to make the process so much harder because his routine and sleep pattern is forever changing.

13 days left of dieting.

Then I’m going to enjoy some cold beers and beautiful food with him in Portugal.

Let’s go brother ❤️🔥

Who’s ready for a big week of training??

I know I am.

I’ve got 2 big running sessions and 4 resistance training sessions, let’s goooooo 🔥

If you are interested in becoming a leaner, stronger, fitter and more muscular vision of yourself, drop me a DM today to book in for a free consultation call 🤝

Same but different 💇🏼‍♂️😂