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Rhys - Health and Fitness Coaching

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Rhys - Health and Fitness Coaching

I create content in the hope that it helps others out in creating positive lifestyle change.

Hello, I’m Rhys! 👋🏻 I am an online coach at Terra Firma Coaching - making fitness, fat loss, and all things health understandable, practical, and maintainable.

08/05/2026

📉 4kg down - How did coaching help Iain become a consistent runner whilst focusing on fat loss and injury management?

- We worked on managing ego and creating realistic expectations: acceptance that we needed to slow things down, establishing current capabilities, practice of the long-term approach. Shifting away from the mindset of every run having to be difficult

- Educating and providing a learning opportunity: exploring the importance of aerobic-base runs, load management, avoiding excess volume, preserving energy by developing a higher cadence

- Nutrition and fuelling: careful and structured management of the conflict between a calorie deficit and the aim of consistent running. Understanding macros, sensible fuelling, frequent coach and self check-ins

- Rest and recovery: nutrition to promote recovery and retain muscle mass, seeing recovery as a non-negotiable

- Developing a structure: a structure provides focus and guidance. Shifting away from the spontaneous approach, creating scope for progression

- Staying within coaching boundaries: I’m an online fat loss coach, not a physiotherapist or exercise referral specialist etc. Contracting around the need to seek clinical guidance if required for things such as bulging discs. (A lot of coaches struggle to understand this point unfortunately)

06/12/2025

And just like that, PROJECT428 is over. 💚

Unfortunately I was miles off the time I aimed for, but my intentions shifted towards the end of November - just getting today done was an achievement in itself, and maybe next year I’ll go full pelt for a time. Still taking the past month and a bit as one big win. ✅

Total raised for : £1,413. 353% of our target. Insane.

Thank you to everyone who has donated and for your words of support today, it really does mean a lot. I’m trying not to be too annoyed at the time, I really do feel I gave it my best shot but my body was simply too strained from November. I started well and quick but around halfway through I feel I shut down. Heart rate went through the roof and couldn’t get anything going again.

Time to rest a little now and get back to enjoying some strength training again. Already have some goals in mind for 2026 to keep focused!

I will keep the JustGiving page open until the end of the weekend for any last minute donations - amazing seeing what that money is going to bring. Lovely to speak to the amazing team at today too.

30/11/2025

Marathon 10. 420km covered over 10 days in November. ✅

Money raised for : £1300 💚

What could that money do?

- Fund a Macmillan nurse for one week

- Provide over 7 people with 8-week ongoing telephone support sessions with a Macmillan Buddy

- Cover and help run the online community forum for 3 days

- Provide 3-4 smaller Macmillan grants for families on lower income to support with the increase in bills/expenses

- Provide over 1500 copies of the “Help with the Cost of Cancer” booklet

… and more. To everyone who has donated so far, you’re all amazing THANK YOU all so much. 💚

My thoughts? ⬇️

- The self-critic in me can’t help but feel frustrated that more of the distance couldn’t actually be ran. Saying that, being out for hours on end, light to dark, and walking the distance whilst managing an injury has arguably been a harder mental feat.

- What a way to start and end the whole thing with - can’t thank him enough for today and I think it’s the adrenaline along with the paracetamol which allowed me to run the final 12+km. To .lincoln68 for today also, and the whole team for their ongoing support. for being vital support crew and tolerating those 4am alarms when you work as hard as you do. Hero ❤️

- The strain on the body is real. Feeling pretty wrecked. Don’t really think it’s sunk in yet. 6 days of rest and recovery before London to see the challenge out.

- I think I’ll get a video recorded of my thoughts of the whole thing soon. Overall I guess I’m feeling pretty emotional just thinking back to my motive behind the whole thing. It’s been tough, but so so worth it and I’d do it 100x over for those who mean the most.

- Finally, I can’t wait to get back to the gym and lift some weights! I think that’s my break from running after December 6th, solely focusing on enjoying the gym again and regaining strength/mobility in the knee, reducing risk of any longer-term damage.

29/11/2025

Marathon 9, Weekend 5 ✅

Money raised for : £1,140 (almost 3x target 😳)

Positive from today being that the walking was less painful. Managed to go at a decent pace for the first 30km or so. Declines seem to be where it flares most when I’m getting the decelerators on.

Didn’t have gloves for the first half either (poor prep on my behalf) until a care package from who snapped me looking the happiest I’ve been this month!

ANYWAY

One to go. Tomorrow, and then all roads lead to - whether we’ll be able to run or not, who knows. I feel like the whole goal over the course of the month has changed somewhat with the injury, in that finishing that course on December 6th no matter the time would be a perfect end to the fundraising.

Don’t get me wrong I’m still going to give it my best effort 💪🏻

23/11/2025

Weekend 4, Marathon 8 ✅

Little over 7 hour shift today. Again, glad to get the whole thing done on foot.

Outside walk into treadmill, finishing with outside walk

Cannot wait till this time next week😂

£830 raised. Onwards

💚

22/11/2025

Marathon 7/10, into the home straight… ✅

Same old this weekend - felt the knee from the start, felt fairly manageable until around 18km in (taking it very slow), and then had to walk from there. Solid 7 hour trek

Not overly happy with it, but still got it all done and that’s the main thing.

I would love it if we could have ONE LAST PUSH with the donations - currently sitting at £800 which is immense! 💚

💚

16/11/2025

Marathon 6. Really have no words for that one

Completed battered me, but got it all done on foot which is what I set out to do

Set off just after 10:30am this morning, finishing at 6:30pm. Full on shift

Today wouldn’t have been possible if hadn’t suggested and offered to pop two symmetrical blisters the size of my head on each heel and wrapped them up for me. Absolute sting all the way through with each and every step but I think I became numb to the pain about halfway in. Last photo gives it a bit of context

I thought I’d complete some on the treadmill too, having the option for the handles to take some of my bodyweight off the joints and a kinder surface but it was more difficult than the outdoor walking which wasn’t fun

Forgot my gloves
Head torch died to top things off
But it’s done. And that’s the main thing

ACTUALLY JUST SAW: £800 NOW REACHED FOR 💚

18.13km to gym
14.08km done on gym treadmill
10.31km walk to finish

42.52km total 💪🏻

15/11/2025

Marathon 5/10 ✅

Looking like these weekends are going to turn into painful hikes. Just glad to get this one under the belt and do the full thing on foot.

Completed a very slow half but knew I’d have to walk the rest. The knee certainly tested me and conditions were awful today as expected with a lot of it headwind into the rain but we got it done!

Certainly a tester. £785 raised. Onwards 💚

💚

12/11/2025

4/10 complete* (this one has to have an asterisk) (I also may come back to this as I’m not fully satisfied) ✅

Firstly sorry about the delayed update! I completed #4 on Monday afternoon, as soon as I could.

I came into this challenge aware of the stress it would place on my body, but I think I did overlook it slightly. Trying to complete this weekend alongside a mild Crohn’s flare hasn’t been easy either. The stress of the marathon on the digestive system and the required nutritional approach has made things extra challenging but certainly not impossible. If anything it’s made me more eager.

I started out on Sunday with my left knee still inflamed, so thought I’d grind out a 21km walk (I tried to run but there was no chance), which actually turned into 23km. I debated carrying on but after 4 hours and the inability to bend the knee I kept the bigger picture in mind. Driving back was eventful!

To top it off, my watch died overnight and didn’t save the walk. Thankfully my phone tracked my steps that day.

As much as I wanted to get myself back out on Sunday evening, I reckon doing so would have hindered the rest of the challenge. Instead, I got myself on the stationary bike the following day and completed 60km - I wanted to cover more distance given it is easier to go further on the bike. A decision I’ll hopefully thank myself for come the end of the month.

Still difficult, but much less stress on the knee.

So that’s a 23km walk and a 60km bike, totalling 83km in total. I hope that’s enough to warrant a completion!

I am debating running the second 21km I missed on Sunday but I’ll see how I feel later in the month.

Maybe I’ll leave a poll to see what you think?

Also we’re now at just under £800 raised for 😳🤯 £1000 might just be doable you know

For now, to rest, and onto the weekend… 💚

08/11/2025

Marathon 3/10 - disaster 😳

Got it done. A very comfortable half today, then all of a sudden my knee went at about 23km in. Couldn’t put any weight on it at all. Limping all around Durham Racecourse 😂

Walked back home which took me to 37km, got some ice on it, and finished the remaining 5km with - couldn’t push at all.

Time to rest and ice, and we’ll see what tomorrow brings. Pure limp bizkit at the moment

02/11/2025

Marathon 2, Weekend 1 ✅

WE’VE PASSED THE £600 MARK FOR 😳💚

The first 30km today felt somewhat and surprisingly okay. A difficult final 12 or so km however, helped with the running club troops.

One fifth of the way through the running… now for some well earned rest and recovery before going again next Saturday.

Thank you all for the support you showed yesterday - JustGiving link in bio!

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