Thelakescoach- Health & Fitness Coach

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Thelakescoach- Health & Fitness Coach

Spanish content- Follow: Thelakescoach LATAM

Personal Trainer with over 12 years experience, achieving consistent results for a wide variety of clients - Offering Online Coaching, In-Person CoachingGroup Coaching & Online Programs.

12/09/2026

🚨HIGH PROTEIN LUNCH IDEAS READY IN 5 MINS💫

Here's some quick, simple high protein lunch ideas 🤙

www.thelakescoach.com

11/09/2026

🚨HOW I'M TRAINING FOR MAINTENANCE💫

Here's a snapshot of my training session from last night.

I've dropped my overall weekly volume pretty much in half compared to what i was performing during my lean growth phase and fat loss phase.

I'm performing full body sessions just twice per week at the moment.

10/09/2026

🚨HEALTH MARKERS I TRACK BEYOND WEIGHT💫

Effective coaching is about knowing what markers of health are vital to achieving ones goals.

Stepping onto the scales provides only a tiny snapshot of information within a much much broader field.

Here's some of the statistics I track to make informative coaching decisions.

09/09/2026

🚨DO YOU HAVE TO TRAIN AS HARD DURING MAINTANANCE TO RETAIN MUSCLE?💫

How much weekly volume and intensity do you need to retain your lean mass.

The training requirements to retain lean mass are different to the requirements for building lean mass.

You can generally retain your lean mass through performing roughly 1/3rd to 1/9th of your usual volume for building muscle if you're a younger adults (under 35 years), or between 1/3rd to 1/2 of your usual volume for older adults (60-75 years).

**Training intensity needs to be at your normal level of intensity, ideally within 3 reps in reserve for all sets.

In combination with;
✅ Adequate protein intake
✅ Adequate recovery between sessions
✅ Optimal Sleep (7-9hrs)

These training guidelines are for maintenance or surplus calories.

**If you are in a calorie deficit your training volume for retaining lean mass needs to be higher than specified here.**

08/09/2026

🚨MAINTENANCE IS NOT DOING NOTHING💫

A lot of people know how to lose weight. Far fewer have been taught what to do once the diet ends.

After completing 12 weeks of fat loss followed by 12 weeks of lean growth, I’m now moving into a four-week maintenance phase.

This isn’t a break from progress—and it certainly isn’t four weeks of doing nothing.

It’s an opportunity to practise matching my nutrition to my needs, maintain training performance, manage normal weight fluctuations and make the process fit around real life.

As a coach, I don’t want clients who can only achieve results while following a highly restrictive plan under perfect conditions.

I teach them to know how to:

• Adjust their calories using evidence
• Train with structure and purpose
• Maintain the habits supporting their progress
• Enjoy social occasions without guilt or punishment
• Respond calmly when body weight fluctuates
• Keep their results without living on a permanent diet

Getting leaner is one challenge.

Building a stronger physique is another.

But learning how to keep your progress—that’s where the process becomes sustainable.

Over the next four weeks, I’ll be documenting exactly how I approach maintenance, what I monitor and when I decide an adjustment is genuinely necessary.

If you’re tired of repeatedly losing and regaining the same weight, message me “MAINTAIN” and let’s discuss how online coaching could help you build results that actually last 🤙

07/09/2026

🚨MY STRATEGY FOR MAINTAINING LEAN GAINS💫

Here's the principles i will be following over the next few weeks to maintain my lean gains.

✅SUMMARY✅

TRAINING
- 2x resistance training sessions per week
- 2x runs per week
NUTRITION
- Maintenance calories
- Daily Protein= 140g per day
RECOVERY
- 3 day between resistance training sessions
- 7-9hrs sleep
TRACKING
- Body composition
- Daily kcals
- Training performance
Using this data to make adjustments to maintain current body fat percentage, at 13%.

www.thelakescoach.com

05/09/2026

🚨TRAINING UPDATE: POST LEAN GROWTH PHASE💫

Here's a quick training update for the next week or so after completing my 90 day lean growth phase.

I've had a deload week this week and as of next week i will be gonig into a maintanance phase until roughly the end of the month.

Stay tuned for my next phase of training and matching series of content 🤟

04/09/2026

🚨HOW TO STAY LEAN AFTER FINISHING A CUT💫

Finishing a cut is where a lot of people accidentally undo the progress they worked so hard for.

The goal after fat loss isn’t to stay in a deficit forever — it’s to transition into a way of eating and training that you can actually maintain.

That means;

✅ Accepting some normal scale fluctuation
✅ Keeping protein high
✅Continuing to lift
✅ Protecting your daily movement
✅ Using trends rather than single weigh-ins to guide decisions

You don’t need to be perfect.

You just need enough structure to stop small slips becoming another full diet six months later.....

Getting lean takes a plan.

Staying lean takes habits you can live with !

01/09/2026

🚨How I Transformed My Body Composition in 12 Weeks💫

12 weeks. One structured system. No crash diet. No guesswork.

I went from 18.9% to 12.8% body fat while adding roughly 3.7 kg of lean mass—by focusing on the fundamentals that actually move body composition:

✅ Progressive resistance training
✅ High protein intake
✅ Controlled calories
✅ Adequate Recovery
✅ Monitoring the right variables
✅ Adjustments based on the data, not emotion

That’s exactly how I coach....

If your goal is to get leaner, build muscle and follow a clear plan instead of constantly second-guessing what to change, my online coaching is built around that process.

Message me TODAY and I’ll send you the details 🤟

31/08/2026

🚨FREE MEAL GUIDE | 1350KCALS + 120G PROTEIN💫

Here's a free meal guide using simple high protein meals calculated for 1350kcals and 120g protein.

Address

Unit 4 Street Nicholas Gate Retail Park
Carlisle
CA12EA

Telephone

+447894057874

Website

https://thelakescoach.com/, https://facebook.com/TheLakesCoachLATAM

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