Make & Maintain Online Coaching

Make & Maintain Online Coaching I’ll coach you into the best shape of your life🔥

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Let’s be honest, your “slow metabolism” isn’t the problem.That third Deliveroo of the week?The steps you didn’t take?The...
06/05/2025

Let’s be honest, your “slow metabolism” isn’t the problem.

That third Deliveroo of the week?
The steps you didn’t take?
The “I barely eat!” lie you keep telling yourself?

👀 Yeah. THAT’S the problem.

Metabolism isn’t some evil gremlin living in your body, plotting against your abs.
It’s a reflection of how you live. And if you live like a sloth with a JustEat addiction, don’t be shocked when your jeans hate you.

Here’s how you actually boost it:
🏋️‍♂️ Lift heavy things.
🚶‍♀️ Walk like you mean it.
🍗 Eat like a grown adult, not a toddler on a sugar rush.
🛌 Sleep like you’re not trying to die young.

You don’t need a new metabolism.

You need a wake-up call.

Progress isn’t always visual…Sometimes it’s:Saying no to dessert… for the first time in 6 monthsChoosing sleep over scro...
15/04/2025

Progress isn’t always visual…

Sometimes it’s:

Saying no to dessert… for the first time in 6 months

Choosing sleep over scrolling

Actually feeling your lats for the first time and wondering if they’ve always been there

Meal prepping and realising “chicken and rice” isn’t just a meme

Getting through a leg day without questioning all your life choices

Wearing jeans and realising they don’t fight back anymore

Using heavier dumbbells without needing to mentally hype yourself up

Realising your “cheat day” didn’t turn into a cheat week this time

Needing less caffeine to feel human

Sometimes… it’s just not quitting when your old self would’ve.

Most people shouldn’t even deadlift. Let’s talk mechanics. If your body mechanics aren’t right, deadlifting can do more ...
09/04/2025

Most people shouldn’t even deadlift.

Let’s talk mechanics. If your body mechanics aren’t right, deadlifting can do more harm than good. Here’s why:

1. Body Mechanics Matter – If you have short arms and long femurs, your torso will be at a steep angle when you deadlift. This puts massive strain on your lower back, making it harder to maintain a neutral spine and increasing injury risk.

2. Not Always Necessary – Deadlifts aren’t essential for building strength. You can target the same muscles with safer alternatives like squats, hip thrusts, and kettlebell swings, which are kinder to your back.

3. Form Breakdown = Injury – Even with perfect form, fatigue can cause your mechanics to slip. When your hips rise too fast or you round your back, your risk for injury increases significantly.

If your mechanics aren’t right, don’t force it. Choose smarter, safer exercises that still get you strong.

”

Still Doing Sit-Ups for Abs? Stop Wasting Your Time.If you train abs without weight, you’re holding yourself back. Would...
03/04/2025

Still Doing Sit-Ups for Abs? Stop Wasting Your Time.

If you train abs without weight, you’re holding yourself back. Would you do 200 bodyweight squats for big legs? No. So why treat abs differently?

To build thick, visible abs, you need weighted exercises:

✅ Cable Crunches

✅ Hanging Leg Raises

✅ Decline Sit-Ups with a Plate

More muscle = deeper cuts. But remember, abs won’t show if body fat is too high. Train them like any other muscle and get lean to make them pop.

Still think sit-ups are enough? Let’s hear it.

Always Assume There’s Going to Be Something So Stop Waiting for “Perfect”We all know how it goes—birthdays, weddings, ni...
02/04/2025

Always Assume There’s Going to Be Something So Stop Waiting for “Perfect”

We all know how it goes—birthdays, weddings, nights out, “just one drink” turning into a 3 AM kebab run. Life never takes a break. If you keep pausing your progress every time something pops up, you’ll never get anywhere.

So, instead of waiting for the “perfect time,” get a plan:

Big night out? Hit the gym before, and maybe don’t order everything on the takeaway menu at 3 AM.

BBQ? Eat a little protein first so you don’t end up inhaling all the burgers like you’re at an all-you-can-eat buffet.

Weekend getaway? Stay active, keep your choices in check, and remember—“holiday calories don’t count” is a myth.

And yes, sometimes you’ll want to go all in—eat, drink, and have fun. That’s okay. Just don’t make it every weekend. One indulgence won’t ruin your progress, just like one good workout won’t turn you into a fitness model. Consistency is key, not waiting for life to slow down (because spoiler: it never will).

Stop Choosing: Muscle vs Fitness… Why Not Both?Old-school thinking: Lift heavy OR do cardio.Hybrid thinking: Lift heavy ...
21/03/2025

Stop Choosing: Muscle vs Fitness… Why Not Both?

Old-school thinking: Lift heavy OR do cardio.
Hybrid thinking: Lift heavy AND do cardio.

Strong. Fast. Conditioned. You don’t have to pick just one.

Which one is harder?
14/03/2025

Which one is harder?

PREP FOR LIFE, NOT JUST TO COMPETE Too many people train only for a show, a meet, or a challenge. But what happens after...
12/03/2025

PREP FOR LIFE, NOT JUST TO COMPETE

Too many people train only for a show, a meet, or a challenge. But what happens after that? Fitness should be for life, not just for an event. Hybrid training—mixing bodybuilding and functional fitness—prepares you for anything, inside and outside the gym. Here’s why:

1️⃣ Longevity Over Trophies
Building muscle is great, but what about mobility, endurance, and injury prevention? A balanced hybrid approach keeps you looking sick all year round—not just for a single peak moment.

2️⃣ Real-World Strength & Athleticism
Lifting heavy is impressive, but can you sprint, jump, or move athletically? A mix of bodybuilding and fitness training makes you strong and functional, ready for anything life throws at you.

3️⃣ No Off-Season, Just Progress
Competing often leads to extreme cycles—bulking, cutting, peaking, and rebounding. Instead, focus on sustainable growth, staying lean, strong, and conditioned all year round.

4️⃣ Mental Toughness & Discipline
Training for life means mastering consistency, not just motivation for a deadline. The mindset shift makes you unstoppable—not just for a competition, but in everything you do.

5️⃣ Look Good, Move Even Better
What’s the point of big muscles if they don’t work well? Hybrid training ensures you’re aesthetic and athletic—building a body that performs as good as it looks.

Don’t just train for an event. Train for life. Hybrid training gives you the best of both worlds—size, strength, speed, and stamina.

Who’s in? Drop a 🔥 in the comments if you’re about this life.

11/03/2025

AFTER YEARS OF HELPING A VARIETY OF PEOPLE...

Make and Maintain is making a change

Introducing my brand new Hybrid Coaching

Same name, different approach

With a brand new coaching app, a 9 module Hybrid Training course and a new check in system

I’m here to take you from the average Joe to a hybrid athlete

This isn’t Hyrox

This isn’t just for those wanting to compete in anything

This is for you if you want to prioritise fitness, agility AND how you look

I won’t lie and say your training will be easy, it won’t, but it will be simple, effective, enjoyable and give you the tools to developing a bulletproof mindset

Interested? DM the word “HYBRID”

Can you be a hybrid athlete and still hold muscle?Too much cardio can shrink your gains—but done right, it’ll make you a...
03/03/2025

Can you be a hybrid athlete and still hold muscle?

Too much cardio can shrink your gains—but done right, it’ll make you a stronger, more athletic machine. Here’s how to keep muscle while boosting endurance:

Lift First, Sprint Later – Strength training stays the priority. Do cardio after weights or on separate days.
You Should Still Lift Heavy – Continue to lift heavy in the gym to maintain and build muscle mass.

Choose Smart Cardio – Go for Zone 2 (low-intensity steady-state), HIIT, sled pushes, or sprints. Avoid excessive long-distance running.

Fuel Like an Athlete – Eat high-protein (1g per lb of bodyweight) and enough calories to support training.

Recover Hard – Sleep, hydration, and mobility work keep you growing, not breaking down.

Done right, cardio amplifies your performance without sacrificing muscle. Train smarter, not smaller.

Dieting down won’t build the body you want.It only reveals it.Don’t get so focused on dieting initially.Focus on buildin...
20/02/2025

Dieting down won’t build the body you want.

It only reveals it.

Don’t get so focused on dieting initially.

Focus on building enough muscle for the shape that you want.

🚨 LIFE-CHANGING PHOTOSHOOT OPPORTUNITY – ONLY 3 SPOTS! 🚨I’m giving 3 people the chance to take part in a fitness photosh...
05/02/2025

🚨 LIFE-CHANGING PHOTOSHOOT OPPORTUNITY – ONLY 3 SPOTS! 🚨

I’m giving 3 people the chance to take part in a fitness photoshoot that will push you beyond your limits and transform the way you see yourself. This isn’t just about photos—it’s about having something to work toward, staying accountable, and proving to yourself what you’re capable of.

🔥 Why this will change your life:
✅ A powerful goal to focus on – having a set date keeps you disciplined and driven
✅ Break past your limits – push yourself harder than ever with a real deadline
✅ See yourself in a whole new way – this will be the best shape you’ve ever been in
✅ Unreal confidence boost – when you commit, the results will speak for themselves
✅ A moment you’ll never forget – capture your hard work and dedication forever

This is more than a photoshoot—it’s an opportunity to level up mentally and physically. If you’re ready to commit, DM me NOW! 🚀💥

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