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Stronger Fitter Faster

Personal online gym and athletic performance coaching to help you achieve your physical best 🏋🏻

24/05/2025

🏃‍♂️💨 Fast vs Slow Reps 🐢💪

Both build strength — but the intention is what matters.
👉 Fast reps = power & explosiveness
👉 Slow reps = control & muscle tension

Which one are you training today?

18/02/2025

Big shoutout to for an outstanding performance, securing 2nd place at his powerlifting competition AND taking home the Third Best Lifter award for the day! 💥 This was a first for SFF Coach Miles handling an athlete at a powerlifting event and all credit to for comp prep and training periodisation 🙌 Total for the day = 562.5kg a new PB! 🎉

07/02/2025

2025 is already shaping up to be an incredible year! 🏒⚽️💥 I’m beyond excited to be continuing my work within nutrition and recovery as we approach the later stages of the season with Peterborough Phantoms Ice Hockey. But that’s not all! As of the turn of the year, I’m also thrilled to join Peterborough United Women’s and girls teams as one of their Strength & Conditioning Coaches. 💪⚽️ It’s going to be a year full of growth, performance, and pushing limits. Let’s go, Phantoms! 🚀 Up the Posh!💪🏻
– Miles, SFF Performance Coach

17/01/2025

DON’T MAKE THESE MISTAKES!!!-Getting lean isn’t about endless cardio and surviving on salads 🥗❌—it’s about finding workouts you love 💪 and fuelling your body with a balanced, sustainable diet 🍳🥩🍓. Stick to a calorie deficit, but don’t sacrifice your happiness or health along the way.

Want to make fat loss simple and effective? Let me help you achieve your physical best—DM me to start your transformation today! 🚀🔥

11/01/2025

Leg Press Like a Pro!🔥

Your foot placement on the leg press isn’t just a detail—it’s the key to targeting different parts of your legs! 🎯

Here’s the breakdown:

👣 High placement = Glutes & Hamstrings 🍑 Go higher on the platform to shift the focus to the back of your legs. Perfect for those b***y gains!

👣 Low placement = Quads 💥 Want that quad burn? Lower your feet on the platform to light up the front of your thighs.

👣 Narrow stance = Outer Quads ⚡ Bring your feet close together to isolate the outer sweep of your quads for that sculpted look.

👣 Wide stance = Inner Thighs 🦵 Position your feet wide apart to target the inner thighs and add some bonus glute activation.

💡 Pro tip: Play with foot placement during your next session to hit the desired muscles of your legs and see your results soar. Remember to use proper form and don’t lock your knees!

Which placement are you trying next? Let us know your fave leg-day move in the comments! ⬇️

08/01/2025

Why 30g per meal?
 Research shows that hitting 30g of protein per meal helps:
 ✅ Boost muscle repair and growth 💪
 ✅ Keep you feeling fuller, longer 🕒
 ✅ Maintain healthy metabolism 🏃‍♀️

Pro tip: Vary your protein sources! 🌿🍖 Not only do you get all the essential amino acids your body needs, but you also reap the benefits of a diverse nutrient profile. Plus, mixing it up keeps things exciting at the table! 🍽️

Which one would YOU pick to hit your 30g goal?

Share your favorite protein-packed meal in the comments! 💬👇

20/11/2024

🏋️‍♂️ Athlete Stability Progression: 5 Steps to Unlock Your Peak Performance 🏋️‍♀️

🔥 Stability isn’t just about balance—it’s the foundation of explosive power, injury prevention, and athletic dominance. Check out this 5-Step Progression that builds rock-solid stability:

1️⃣ Unilateral Training – Master one side at a time. 2️⃣ Decrease Support Base – Narrow your stance, level up your control. 3️⃣ Offset Loading – Challenge your core with asymmetry. 4️⃣ Unstable Surfaces – Adapt to unpredictability. 5️⃣ Dynamic Variable Resistance – Train for real-life chaos.

Ready to level up your performance? Know someone who could? 💬 Tag them and shoot me a DM at to start your progression today! 🚀💪

13/11/2024

Athletes, don’t overlook the power of a well-rounded snack! 💪 For student-athletes, having a balanced snack pack ready can make all the difference in energy, focus, and recovery.

Make sure you’re including:

🍗 Protein for muscle repair and strength
🍎 Carbohydrates for quick energy to power through your sessions
🥕 Micronutrients to support overall health and performance
💧 Hydration to keep your body and mind fresh

Fuel smart, perform better! Looking for guidance on optimal nutrition and training? I’m here for online coaching tailored to student athletes 💥💯

10/11/2024

Training load is the key to unlocking peak performance! 📈 Whether it’s a single game week or double-header, finding the right balance between effort and recovery is essential. ⚽️ Recovery days and strategic workload help players avoid burnout, reduce injury risk, and stay sharp on game day.💪

One-game week: Time to build up, focusing on strength, conditioning, and tactical drills before tapering down to ensure freshness come match day.

Two-game week: Prioritize strategic recovery. With a quicker turnaround, active recovery, sleep, and proper nutrition are your best allies in sustaining high performance.

Stay on top of your game and remember that a well-planned load = consistent peak performance!

👊 Tag a teammate who needs this, and DM for online performance coaching!

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