Constables Lifestyle Coaching - CLC

Constables Lifestyle Coaching - CLC Daily tip and tricks to help improve your training, mind set and health.

This is has been the hardest thing ive done so far. Everyday thinking about food. But it was weird to look at this photo...
27/08/2026

This is has been the hardest thing ive done so far.
Everyday thinking about food.

But it was weird to look at this photos and think wow thats me?

Post strong man 86kg down to 67.7kg

I could not be prouder of myself to be honest and for the first time happy with how i look.

Thank you Paul Standell for coaching me through my first shoot. And dealing with my worry and panic for the last 3 weeks🤣.

Coaches need coaches as much as anyone does!

Thank you Ollie - Online Coach & PT for living with me and putting up with me through this prep❤️ basically been my husband 🤷‍♂️.

Thank you. Ben Carlyon Online Coach Vince Speller And ollie for coming with me for the shoot helping me with nerves. What a group of lads ❤️

Im sure i will post some more photos from the shoot soon haha.

Oh and thank you Globe Health Club Southport Rebecca Chambers Lana Cotterill ⭐️🤠🪩🕺🐚🌷 for putting up with my hungry self for the past few months everyday at work. 😂❤️

Thank you Fitness Photography & Videography for the shoot, top guy and super helpful👌

Some of the foods I’ve been loving lately.These are meals and snacks I eat regularly while still staying within my calor...
11/06/2026

Some of the foods I’ve been loving lately.

These are meals and snacks I eat regularly while still staying within my calorie target. Pizza, pancakes, overnight Weetabix bowls, banana bread, steak and sweet potato chips, yoghurt bowls... they’re all in rotation.

Of course one of the biggest secrets to simple and successful fat loss is finding foods you genuinely enjoy and keeping them in your diet.

If you enjoy what you’re eating, you’re far more likely to stay consistent. And as we know a consistent deficit over time is what gets results.

Now, let’s be honest... my homemade pizzas, protein ice creams, and pancakes don’t taste exactly like the real thing. But they are really not that not far off😂. They satisfy my cravings, taste so good, and help me stay on track without feeling like I’m missing out.

Sometimes when you’re dieting, you need what I call “deficit taste buds” 😂. It tastes good... just maybe not quite as good as the “full-fat”, takeaway.

You are still going to eat out, have a takeaway, or enjoy a meal with friends from time to time. That’s completely normal. But having meals like these in your locker can stop every craving turning into a takeaway/ binge.

Experiment, try different recipes, and find foods that work for you. You might be surprised how much fat you can lose while still enjoying your food instead of living off plain chicken and rice.

Fat loss doesn’t have to be boring. ive had pizza and ice cream most friday and saturdays and have lost 13kg do far 🤷‍♂️😂

Pizza Takes 20 minutes in total.

Want some help? DM me “pizza” and ill tell you how i do the pizza’s.

Kirsten ( AKA Dave) is 10kg down and feeling good in her skin again.Dave recently ran the Cambridge Half Marathon a hug...
22/05/2026

Kirsten ( AKA Dave) is 10kg down and feeling good in her skin again.

Dave recently ran the Cambridge Half Marathon a huge achievement and a massive PB.

BUT despite her success , she wasn’t happy with how she felt looking back at her photos from race day.

She had fallen into the mindset of:
“I’m Running more, so I can eat more.”
Which is so easily done.

When you’re doing endurance training, it’s very easy to overestimate how much extra food you actually need. Over several months, that will slowly lead to unwanted weight gain without even realising it.

During our consultation, we spoke about the things she enjoys

Long walks with her dog Milo,
Spending time with her boyfriend &
eating out at the weekends.
Strongwoman-style training aswell as Running.

So instead of removing the eating out at the weekends, we made a plan around that, making the process realistic and sustainable.

We used a 5:2 calorie approach:

Lower calories 5 days per week
Higher calories 2 days per week on the weekends.

Your body responds to your total weekly calorie intake. Think of it like a weekly budget. If you have “14,000 calories” for the week, you can choose how you spend them.

Some people prefer to keep calories even across all 7 days, while others prefer to “save” calories during the week so they can enjoy meals out or social occasions at the weekend.

For Kirsten, the 5:2 approach worked perfectly.

These results were achieved while still eating around 2700 calories on weekends, running 1–2 times per week, and 2-3 weights sessions per week.

What did Dave have to say?

“Josh has helped me so much with my training and keeping on track with nutrition.

I used running as an excuse to eat s**t loads of food. After completing my half marathonm which was the biggest achievement of my life so far. I looked back at the photos and hated every single one of them… I knew something needed to change.

Being a coach for other people, it’s easy to forget to look after yourself too. Josh helped me massively with this and getting back on track.

Coaches need coaches!!!

Josh is a superstar

I’m not done yet!!!! ✨”

12 months difference 12kg down. Kept off for good. There was no magic or secret menopause hack.The basics Still applied....
15/05/2026

12 months difference 12kg down.
Kept off for good.
There was no magic or secret menopause hack.
The basics Still applied.

A calorie deficit creates fat loss.

That part hasn’t changed.

BUT… how we created that deficit was very different to what Amy had done in the past.
Amy is menopausal, and one of the biggest Things I hear is:

“Once you hit menopause, you can’t lose fat anymore.”

Its just not true.

Is it harder? Absolutely yes.

Hormonal changes can affect hunger, recovery, energy, insulin sensitivity, cravings, and where body fat is stored.

BUT it does NOT make fat loss impossible.

It just means we need the most ENJOYABLE and sustainable approach.

Amy has been weight training for over 10 years and has even competed in powerlifting. But over the last couple of years, she realised she wasn’t particularly enjoying lifting the same way she once did.
Enjoyment is so much more important than you think.
Because when you stop enjoying something, motivation drops.
Consistency drops.
And long-term results become harder to achieve / maintain.

Then what happened?

She fell back in love with running. 🏃‍♀️
Now running is NOT a magic weight loss tool.
But Amy genuinely enjoyed it again, so she started running consistently 3x per week, often with the crew/ and Run club.

That then meant…

- More movement
- More calories burned
- Better routine and consistency
- More accountability
- Better mental health and ENJOYMENT.
And she actually started enjoying weight training again too.
She still lifts twice per week, now with a different goal.
Injury prevention and to Support and improve her running.

Nutrition-wise, we didn’t do anything extreme. We changed the Approach.
We cleaned things up and reduced overall intake in a way that actually suited her body and lifestyle.
Some of the changes we made:
- Reduced evening meal portions by around 30%
- Swapped low-fat products for full-fat versions but in smaller amounts
- Replaced potatoes with more pulses and grains
- Focused more on blood sugar control and insulin sensitivity

This then lead to her having:

- Less hunger.
- Less cravings.
- Less bloating.
Therefore Less Calorie Consumption!

10/04/2026

“Online coaching won’t work for me…”

That’s exactly what Amy thought after 10 years of PT with me.

I later found out she started online to support me, not being sure if it was going work for her, BUT it ended up surprising her…

If you’ve ever wondered whether online coaching actually works and what it is? have a listen to this 👇

Meet Amy At 48, Amy is going through something so many women can relate to menopause. Before it, she’d managed to lose w...
17/09/2025

Meet Amy

At 48, Amy is going through something so many women can relate to menopause. Before it, she’d managed to lose weight, but once menopause hit, everything became harder, the energy dips, the cravings, and the body fat that just wouldn’t leave.

On top of that, her work has her on the road for long hours, making it even tougher to stay consistent. She had to completely rethink what foods worked best for her body and her schedule.

After coming back from a holiday and feeling uncomfortable in her own body, she decided it was time to make a change.

It’s been more difficult with menopause. Yes, it’s taken patience. But step by step, she made changes that worked for her.

✅ 7.5 kilos down
✅ 4.3 inches lost around her midsection
✅ Less joint pain when running (lighter body = happier knees!)
✅ More confidence when she looks in the mirror

Not long ago, Amy was unhappy with her body and how she felt in her own skin. But Now? She’s stronger, more confident, and the photoshoot truly reflects that.

Her journey proves that while menopause can make things tougher, it doesn’t make them impossible. With the right approach and support, change is possible.

So if you’re reading this thinking, “That’s me” just know that it can be done. You don’t have to settle for feeling stuck.

More photoshoot spam to soon follow😂

Myself , my clients Denise, Nic and few of their Family and friends are running the nuclear races on the 11th May to rai...
28/03/2024

Myself , my clients Denise, Nic and few of their Family and friends are running the nuclear races on the 11th May to raise money and awareness for spectrum Cambridge.

So if are able to please help us and donate to this great cause.

We are team Stinky Pirates🤷🏼‍♂️😂

Click my linktree/ or bio for the link to Donate.

Thank you.

Or come join us?!?🤷🏼‍♂️

i have actually started running again for this so i don’t embarrass myself,

Deadlift 200kg? No probs

Run 5k🤮😂

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Haverhill

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Saturday 8am - 2pm

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+447947970928

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