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WJS Coaching, Derby (2026)

21/10/2022

Mindset is key!
We pinpoint the problem areas, add structure and simple yet effective guidelines to follow then let the results do the talking!

Stuck in a rut or not sure where to begin?

Feel free to drop me a DM or comment below with ‘LETS TALK’ and I’ll get back to you.

19/10/2022

Same location just one year apart!

The basics of weight management are relatively simple…..

However the hard part is implementing this in to your lifestyle not all of us have such a straight forward work life / social life balance and implementing such changes can be a challenge.

It’s important to not only focus on the goal whether that’s losing fat or gaining muscle but you also need to learn and understand how you’re going to make this sustainable in the long term.

This might just be where I can help!

Feel free to drop me a DM or comment below with ‘LETS TALK’ and I’ll get back to you.

12/04/2021

Today I was able to open my doors for the first time in what has felt like a lifetime.

I’d just like to say a huge thank you to all that have supported me over the last year or so. Times like these aren’t easy for anyone but the support and love has been unreal, and for that I cannot thank you enough!

Here’s hoping this is the last time we have to face another lockdown but in the mean time lets live for today and enjoy this new sense of normality and most importantly... get back to moving some iron!

So many of my clients have made incredible strides during lockdown so i’m excited to see what the next few months can bring for all of us!

Ill see you soon!

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📧 - [email protected]
📞 - 07565 603 231
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04/03/2021

MORE CALORIES ON TRAINING DAYS?

In a lot of peoples’ diets you will see them consuming more calories on training days than rest days.

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This could be due to people being more hungry due to an increased expenditure or maybe they just enjoy having more food on those days. Whatever the reason it may be a beneficial way to allocate weekly calories.

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When trying to plan for this its important to look at your calories as a total for the WEEK. As long as this total is in line with your current goals, then the matter of how you spread your calories from day to day will most likely not make a big difference in terms of body composition.

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Doing so can be really helpful in certain circumstances – For example, when you are in a deficit and trying to lose weight, having more food around training may help ensure that you are still getting good training sessions in to maintain muscle mass and strength

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You will need to remember that scale weight can vary more on a day to day basis based on the different intakes, however looking at the weekly average will be more accurate!

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Do you eat more on training days? Let us know in the comments down below!
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📧 - [email protected]
📞 - 07565 603 231
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23/02/2021

What to take care of FIRST with your nutrition..

It doesn't matter what your goal is, there will always be a certain fundamentals that need to be in place in order to achieve a results.

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There is a lot of people worrying too much about supplements they should take, when they should eat, when to precisely drink that protein shake etc, etc, etc...

To be really honest about it – These small details count for NOTHING if your fundamentals are not in place.

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Your overall energy intake should be priority number 1! , If you're looking to lose weight, but are eating too much, it doesn't make a difference if you take creatine or not... you're not losing body fat and vice versa if youre looking to add weight.

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Next up is your protein intake. I’ve mentioned the importance of this before. You are going to be looking somewhere around 1.6g-2.2g per Kilo of bodyweight on average per day.

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Water intake also needs to be high! You will probably be looking at somewhere around 3 litres per day!

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For most people these are the three fundamentals that you NEED to achieve FIRST before starting to look at small pieces to the puzzle – micronutrients, meal timings, supplements etc.

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Have you nailed these fundamentals of your nutrition or do you find yourself focusing on the small things...?

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📧 - [email protected]
📞 - 07565 603 231
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18/02/2021

A body transformation is a noticeable improvement in both physical shape and mental health and YES, you can 100% reach your dream body despite lockdown.

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It about creating a positive environment which allows us to thrive.This is not automatic and is going to require a few things –

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1️⃣ A structured training programme –

Regardless of the equipment that you have access to you need to be able to progress those movements to help you build or retain muscle. There are a number of ways we can progress key movements easily with limited weight – including controlling tempo, rest periods and other topics which I have covered in previous posts.

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2️⃣A structured nutrition plan –

As I continuously say... a calorie deficit is the key to weight loss, but through many different reasons this can be difficult to maintain, so find an app that works for you and use your new free time to log your food – its worth it!

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3️⃣Consistency –

Without consistency even the best nutrition and training plan will take you nowhere. I’m sure there is a saying about Rome not being built in a day..? Fortunately Lockdown can give us all the opportunity to address some of our behaviours holding us back and create new positive habits for ourselves. Over time you will then start to see the results coming in.

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So, can you transform your body during lockdown? ABSOLUTELY !!

If you need help with 1️⃣ and 2️⃣ why don't you get in touch!

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📧 - [email protected]
📞 - 07565 603 231
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09/02/2021

We all know we should be drinking more water... especially when trying to lose weight but why?

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First of all, ALL bodily functions require water!

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When someone is dehydrated by as little as 2% of their body weight, it can drastically affect performance, both physically and mentally. Dehydration can show itself in a few different forms, such as: thirst, dry skin, tiredness or even headaches. To avoid this, its obviously important to drink enough water throughout the day.

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The kidneys cannot function properly without enough water, when this happens - some of their workload is passed on to the liver. One of the liver's primary functions is to metabolise stored fat into usable energy for the body. If the liver is therefore working on behalf of the kidneys and cant work to its capacity with its own job - it metabolises less fat, therefore more fat remains stored in the body.

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Oddly, drinking more water can actually help with fluid retention too! When the body receives less water than it needs, it sees it as a threat to its survival and begins to hold on to as much as it can. As water is stored externally to our cells, this retentions shows up as puffy or swollen skin etc.

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Lastly, another common problem is that people confuse thirst with hunger. The next time you feel hungry - drink a large glass of water and wait 5 minutes. You may be surprised to find that you were just thirsty and not hungry after all!

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I would be really interested to know how much water you drink each day – so let me know in the comments down below!

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📧 - [email protected]
📞 - 07565 603 231
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23/01/2021

Quick clip from my "push" session yesterday.

Here is me performing a reverse banded Smith machine bench press 👌🏼

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To find out the benefits of reverse banding head to my page - !!

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I know I'm lucky to have the equipment I do have at my disposal, however exercises like this teach us a valuable lesson - whatever you have, do what you can to MAXIMISE the contraction in the target muscle. This is exactly what reverse banding does here!

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To find out how to maximise your workouts from your equipment at home, get in touch!

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📧 - [email protected]
📞 - 07565 603 231
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15/01/2021

Now we are all working out from home with limited equipment we need to look at how we can increase intensity to maximal levels with what we DO have.

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ONE way which we can do this is by having more tempo control over the reps that we are completing. By manipulating this factor we can produce different training effects and importantly, increase intensity.

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By adjusting our rep tempo we will affect time under tension - this refers to how long the muscle is under strain or resisting the weight during each set and therefore making a movement harder.

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There are a couple of ways I would recommend manipulating tempo during a rep –

Two point tempo-
This is where we control the time it takes us to perform both the contraction and relaxation phase of a movement. For example during a dumbbell curl we may raise the weight for 2 seconds and then lower it for 4 seconds.

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Four point tempo-
This is where we break down the movement further, looking at the dumbbell curl again we may curl up for 2 seconds, pause for 1 second , then lower for 3 seconds and then pause for another 1 second.

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So how can I use this principle to make my workout harder?

Well this depends what movement you are doing and what equipment you have. Essentially, you can play with the tempo until you find a challenging stimulus for you. This may be playing with the contraction, pause or relaxation portions of the movement.

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Lets use a push up as an example. In my first set I may lower my body for 2 seconds, pause for 1 and then push up for 2 seconds. The next set I may double the pause element so I now pause at the bottom of the push up for 2 seconds.

Im still performing the same movement but with MUCH more intensity 👌🏼

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If there are any movements in particular you would like me to help you with manipulating the tempo on then drop me a comment below!!

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📧 - [email protected]
📞 - 07565 603 231
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13/01/2021

𝘼𝙡𝙬𝙖𝙮𝙨 𝙖𝙩 𝙩𝙝𝙚 𝙚𝙣𝙙 𝙤𝙛 𝙩𝙝𝙚 𝙥𝙝𝙤𝙣𝙚...

Now more so than ever!

"I would highly recommend Will, he is extremely knowledgeable and has a fantastic range of equipment and ideas to help you train. Will works with you, to support your training in between sessions." - Robert.

This is even more important given the current climate... I'm always there at the end of the phone should you need some support!

You're more than just a number !

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📧 - [email protected]
📞 - 07565 603 231
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11/01/2021

Those Monday feels...

If only!

Here is working on some mobility and lower back health (he honestly is!)

Let us know in the comments down below what mobility work you do!

Hope you've all started the week strong and had a great Monday 👌🏼

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📧 - [email protected]
📞 - 07565 603 231
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14/11/2020

It's been great to see so many of our clients still smashing their goals throughout this lockdown 2.0.

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Whether that be cracking on with your home workout plans, dialling in on your nutrition plans or just getting more steps in. You've all been acing it! We just need more of the same 🙌🏼

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Make sure you tag us in your posts too so we can share the love!

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If you are struggling there are a few of us here that can really help to keep you on track.

From training guides, nutrition plans, full online coaching or online PT sessions, one of these guys will have you coming out of lockdown 2.0 in better shape than you went in.

⬇️⬇️⬇️⬇️⬇️

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📧 - [email protected]
📞 - 07565 603 231
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WJS Coaching

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