Coach Con

Straight back at it today 🚀💪

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4 hours ago | [YT] | 0

Coach Con

Bit of a deep one here...

Take a breath and look at how far you’ve come 💛

For 29 years that’s something I failed to do....

It was always "the next mountain"

And that still applies but reflection and kindness to yourself without getting too comfortable matter more than I ever realised

There was a time I was over 60lbs heavier.
Stuck in cycles of drink takeaways multiple nights a week and binge eating.
Telling myself I’d sort it one day while also convincing myself I’m "alright" and "not that bad"
At my heaviest I was over 260lbs.

Since then I’ve learned what discipline actually looks like and what control really means.
An ultramarathon.
Multiple half marathons.
A super sprint triathlon.
60lbs lost.
An online coaching business built.
A life I’m genuinely proud of and still working on.

This year taught me something just as important though
you don’t have to be cruel to yourself to grow.

Through therapy this year I’ve learned how to push without punishment.
How to raise standards without self hatred.
How to be ambitious without burning out.

2026 is going to be a big year.
Two major announcements coming in January.
Both push me beyond anything I’ve done before.
Both scare me.
I might fall on my sword or end up in a box but that’s life and I’m gonna have a good go anyway!

Not comfortable.
Not complacent.

But finally proud of the way I’m doing it and who I’m doing it with.

If you’re in a 'season of building' take a breath mate.
You’re further than you think.

1 week ago | [YT] | 2

Coach Con

Wanted to get this in and reflect early ahead of the New Year

Currently on a mission to make sure 2026 is clichéd to fuck "the best year I've ever had"

Locked in like mad at the minute, I've two massive announcements I'm dropping in January that scare me but excite me at the same time 😆

And that's what goals and plans should do 💪

This has being a year of big decisions, coaching, life and everything in-between.

This was the year I started therapy back in Feb and it severely sorted out some old wounds/insecurities and things a bit deeper

I've had a couple failures in love, physically and buisness wise but came through them all and in a fantastic spot ready for next year

Done myself proud

Took things up big time the last couple of months and I feel the last few years of groundwork and over 850 posts or whatever it is later things are starting to come good 👌

I started my podcast finally and after 22 weeks it has comfortably being a fantastic decision, genuinely loving it

Reflecting on the positives and refusing to dwell on negatives

Onwards and upwards

🤝💛

1 week ago | [YT] | 0

Coach Con

Not every day one of your best pals asks you to coach them it was a little out the blue and as coaches we all know it can be awkward if plans aren’t followed or coaching gets in the way of being mates…

But this one was different.
This one was special.

Super proud of you, brother 🤝💛

A full year between these photos.
5 stone gone.
7 holidays.
Time off training to enjoy each one and socials
Still enjoyed drinks, parties, life.

So what changed?
His standards.
His mindset.
His consistency.

Now he’s fitter, happier, stronger, mentally and physically.
Added muscle, dropped serious body fat, and built a lifestyle he can actually maintain.

He’s one of my best friends and I couldn’t be prouder of the win he’s created for himself.

DM COACH if you're ready to start your own journey.

3 weeks ago | [YT] | 1

Coach Con

Got a little slack over summer, holidays, life, buisness etc, mostly just enjoying myself a little much too! But well on my way to being my best ever self 🤝

September 29th VS Today

8kg gone in 7 weeks, easy work 🫡

1 month ago | [YT] | 3

Coach Con

Honorary team nasty member for the afternoon yesterday for some back and bi's 🔥

Always a pleasure, fantastic session as always gents thanks for having me 🤝

Full session below:

Nautilus pullover
3 warm up sets of 10–15
1 top set to failure for 6 reps with 3 static holds

Close-grip pulldown
2 warm up sets of 10
1 drop set to failure, 10 reps on each drop

Prime extreme row (loaded top and middle pegs)
1 warm up of 8
1 top set to failure for 7 reps

Low cable row
A couple of warm ups
1 triple drop set with 5-second holds on the last drop

Prime seated row (loaded top and middle pegs)
2 warm ups of 6
1 top set to failure for 7 reps plus 1 assisted rep

Rack pulls
1 warm up
1 rest-pause set to failure

Biceps:

Nautilus single-arm curl
2 warm ups of 11–15
1 set to failure with 3 negatives and 3 static holds per arm

Single-arm preacher
1 warm up
1 set to failure with 3 assisted reps

Hoist curl
1 warm up of 15
1 set to failure for 10 with partials to finish

Brilliant to get pushed, we all need it.

The thing I always try and do is train with people who know more than me, learn what I can, ask questions and apply it to my own training to then pass onto my clients as well 💪

1 month ago | [YT] | 0

Coach Con

Client Spotlight 🔥 – Matt

Since joining me, Matt’s dropped over 30lbs, got stronger, leaner, and built some serious consistency.

He’s now ran multiple 10Ks, balances training around a VERY busy life, and just keeps showing up and levelling up week after week.

We got a session in together at Ultraflex Durham smashed a proper back and biceps day, bit of graft, bit of banter, and a long-overdue catch-up.

It’s always class to see my online clients in person.
I honestly don’t get why some coaches don’t do it, the connection, the conversation, the real-life energy… it adds up and I genuinely like to do it 👊

Matt’s the perfect example of what happens when you stay patient, stay coachable, and just do the work.

30lbs down. Fitter than ever. Still climbing.

Proud Coach Con moment 👏

1 month ago | [YT] | 0

Coach Con

Still got a long way to go, but proud of the momentum again 💪

2 months ago | [YT] | 1

Coach Con

My life changed massively the moment I stopped blaming others and my past and started owning every problem as mine to solve.

The day you wake up and realise no one is coming to save you, everything shifts 🤝

2 months ago | [YT] | 1

Coach Con

Many claim they're "too busy."

Too busy to train.

Too busy to meal prep

Too busy to chase the goals they claim they want.

But there's always time for Netflix.

Time to scroll (trust me check your screen time)

Time to moan about not having time.

A lot of people I talk to don't need more hours - they need more discipline

Because, you're not short on time. You're short on priorities.

Stop saying you've got no time.

You just waste a good bit of it daily!

If you've got time to binge, scroll and complain... You've got time to change.

You don't need more motivation. You need more honesty with yourself.

I have done that, if I am doing it then so can you...

2 months ago | [YT] | 0