Coach Con

Throughly enjoying my cooking and meal prep at the moment 👌

Couple recipes below that are dead easy that I am eating currently get on them 👀

Loving the training, routine, everything.

Determined to make this year the best it can possibly be

Brekkie/pre workout meal:

30g whey
120g oats
15g honey

Dinner:

250g (5% steak mince)
125g basmati rice
100 cals worth of dolmio light sauce
Cooked in 10g grass fed butter

Evening meal:

250g 0% Greek yogurt
30g whey
10g 85% Dark chocolate
200g pineapple

1 day ago | [YT] | 0

Coach Con

Not many people get to share their birthday with their best mate, blessed I get to ❤️

Here is to turning 30 today🙈

Lovely few days in Tenerife with friends and family, nice to switch off ahead of the graft ahead over the next few months 💪

4 days ago | [YT] | 1

Coach Con

Worth a read 👀

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1 week ago | [YT] | 2

Coach Con

95 days apart. Same person. Different standards.
I wanted to talk this one through properly, not just post a before and after and move on.

I’ve coached for over four years now and I’ve had periods where I’ve been locked in and periods where I haven’t.

I’m not interested in hiding behind old photos, medals, or past shape.

This is me documenting doing the work again, in real time.
Over summer, I took my foot off the gas.
Two cracking holidays. Life ticking along.

But if I’m honest, no real direction and no clear plan.
I also had some personal stuff going on, which is settled now and I’m in a much better headspace because of it.

Then I threw the Great North Run into the mix. I hadn’t run properly since May, got ill for a couple of weeks, picked up niggles, and at one point had a perianal abscess which you don’t train through lads, trust me.

Looking back, I should’ve listened sooner. Deloaded properly. I’d overdone things heading into summer and never really earned the recovery.
So this isn’t a perfect journey.

But this is what happened when I stopped floating and got consistent again. Not extreme. Not obsessed. Just doing the basics properly, day after day.

Right now, I’m close to the best condition I’ve been in. Training performance is flying. I’m enjoying it again. Life’s good. Head’s good.

And that matters, because I’ve got two big things coming in 2026 that I’ll be announcing mid-January.
I don’t even know yet if they’re possible — but I know I’m in the right place physically and mentally to find out 🤝

2 weeks ago | [YT] | 1

Coach Con

90 DAYS DIFFERENCE

Bit of an essay, but it’s a heavy one from Con.

I wanted to post this to be completely honest and transparent, to show my own journey and doing the work again. I’ve been known in my time to have the odd off period here and there across the last four plus years as a coach.

I’m documenting this just to be transparent, not to hide behind filters or past glories like medals, photoshoots, and so on. Sometimes my downtime has been about focusing more on the business, but this time it’s about this.

Over summer, I took my foot off the gas.
Two cracking holidays and other bits

Personally, I had some problems as well,but that’s all settled now and I’m in a much better headspace on that front.

Then, I had a week off either side of the Great North Run. I got ill pretty badly for a couple of weeks and had a perianal abscess at one point. Probably TMI, but it’s not pleasant people. You can’t train with one, put it that way.

And I had numerous niggles that realistically just needed a break.

It didn’t help chucking the Great North Run in when I hadn’t actually run properly since May down Leeds for the half marathon, and two weeks before that I’d ended up in an ambulance in Manchester during the marathon due to a stomach infection.

Quite the year.

Looking back, I should’ve adhered to deloads and listened to the warning signs. I’d just overdone things in the run up to my first holiday at the end of June. I was in good shape, that was documented in a photoshoot around then, but I hadn’t earned the recovery properly.

After the first holiday, it wasn’t long until the next. I didn’t really push myself, didn’t have much of a goal. I was just floating with little direction and no real plan.

But now...

Consistent and doing the work again.

I’m probably close to the best condition I’ve been in. I feel very good. Life’s good. Mental health is good.

Now life is good, training performance is through the roof. Genuinely loving it again.

And this matters, because I’ve got two massive things coming in 2026 that I’ll be announcing mid January.

I’m not even sure they’re possible yet, but I know I’m in the right place physically and mentally to find out 🤝

2 weeks ago | [YT] | 1

Coach Con

Straight back at it today 🚀💪

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3 weeks ago | [YT] | 1

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.

4 weeks 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 month 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.

1 month 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