White Rose Coaching

White Rose Coaching 👌| Lost 80KG between us
💪| Helping busy people drop weight & get stronger
🤯| No fluff. Real results.
📩| DM ‘START’ to begin.

03/09/2026

Sleep is so underrated

When we get less sleep we see drops in

Performance

Productivity

Energy

And we see increase in

Hunger

Irritability

It’s not a good combo

We should be striving for 7-9 hours of sleep each night

02/09/2026

How do you combat a ‘s**t week?’

Well first of all

Assess what didn’t go right, and what changes you can make to ensure the following week is better

And the second thing you can do

Is quit with the negative s**t

The weeks gone

Feeling sorry for yourself will do nothing

Focus and control what’s in front of you

Can’t do anything about the past

01/09/2026

I don’t agree with contracts

Because things change

And I get that

Life happens

Which is why I will never financially tie someone into something they cannot fully commit to

All I ask for in return is respect

Respect the fact that I have bills, a business and things like this affect us

So a message saying ‘hey, thanks for the help, we ain’t continuing’ would literally suffice

Blocking us, ghosting us, and going onto our app and screenshotting all your data a day before you left (you thought you was real sly didn’t ya)

Is a proper di****ad move

The good news is this is the first time, and hopefully the last time this happens

31/08/2026

Control the controllable

Not every situation you can control what the other person does

But you can control how you react

You can control your behaviour

Does get angry, upset or reacting quickly improve the situation or escalate it?

I’ll give you an example

Last week I tweaked my knee at the beginning of my leg day

Did I get angry and leave the gym?

No

I worked around the injury so I still got a good session in

By controlling my reaction I still got a decent outcome

30/08/2026

1 16 second clip of me launching me mate of a gondola has 14K views on an account I haven’t posted on since December

In reality I’m not chasing views

But it did make me laugh

It showed me that a good video shouldn’t just be about putting an opinion across

It needs to be fun

Engaging

And also serve a purpose

It needs to earn its place

Not every good video will get views

It’s making sure my point gets put across in the easiest digestible way possible

29/08/2026

Joe Cole-Hull are gone man

28/08/2026

This may come as a shocker

But I can guarantee no one notices you’re even in the gym

Everyone is focused on themselves

That ‘fear’ of judgement?

It’s in your head

The more you do it, the better you’ll get

Staying in the comfort zone is doing f**k all for you

27/08/2026

You are not gonna feel motivated every single day

But you should do something every single day

Something to keep pushing the needle forward

Sometimes it’s 100%

Sometimes it 50%

Sometimes it might only be 10%

But it’s better than doing nothing

Don’t rely on motivation

Cos if you do

You’re f**ked

Instead

Set yourself up with systems that you can fall back on when life gets tough

Not sure where to start?

DM us ‘%’ and we will have a no strings attached convo

26/08/2026

The scales aren’t the be all and end all of your progress

The amount of times I’ve seen clients

Hit PB’s

Overcome obstacles

Drop a T-Shirt/Dress size

Have increase confidence and energy

And the scales have barely moved

What do they focus on?

The scales

And they are not happy

If you lean into what you can control

Your movement

Your nutrition

Your training

Then the scales will follow suit

But don’t obsess over them

It doesn’t help at all

25/08/2026

I’ve been asked this question a few times in the gym this week

And you’ve gotta go through a checklist

Is form good?

Am I hitting the end of my rep range?

Am I getting full ROM?

If yes, you could probably go up slightly and start building towards the end of your rep range again

We want to do 1 thing when lifitng

Lift as heavy as we physically can whilst maintaining stellar form

It’s not about moving weight for weights sake

It’s about moving it with control and purpose

And actually using the muscles that are intended

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