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Day1Coaching, Rushey Way, Lower Earley, Lower Penn (2026)

04/11/2022

Online Client progress 🏆

Here is my client Ross .whlr who has been working with me for a while now.

Ross is an individual who approached me about wanting to make a change to his physique to get leaner and improve his body composition.

Ross has now lost 1 Stone and is looking great🙌🏻 I am very proud of his achievements and how he has applied himself to the set goals!

Well done bro, all your hard work is paying off not only with your mind set, but your physique has changed night and day. This is just the beginning for you and I am looking forward to the end result.🔥🏆

Online coaching slots available

DM me for more information📩

12/10/2022

Client spotlight (Swapnil) - My first client to a bodybuilding stage⭐️

What you can see right here is an individual who came to me on the 3rd of September wanting to compete in his first ever bodybuilding show.

I asked to do a front double bicep and he didn’t have a clue what that even meant… nor did he know 1 single pose🫣. 30 weeks later he’s on stage hitting poses and doing a full individual routine🔥🔥

We had a very short off season and then transitioned into a prep where we worked together from the ground up practicing posing and teaching him the process the whole way through.

Swapnil didn’t asked questions he just got to work and done what was necessary!! The start weight in picture 1 was 67.7kg down to his stage weight of 58.1kg - a total of 9.6kg loss.

I am extremely proud of this guy for all his continuous hard work and being a great role model for his family while living a busy life with work commitments. Age is just a number and Swapnil has shown that being 48 years old🔥👏🏻

Unfortunately we didn’t get a top 5 placing but he is a winner at heart before even getting on the stage by achieving his best condition to date & a look we are proud to present.

We have decided to carry on prep and battle our way to try and make the British finals🙌🏻

For any Coaching enquiries or 1-1 Personal training drop me a DM📩

27/11/2021

Harsh’s 12 week Transformation🔥🙌🏻

From 88.1 kg down to 81.3kg

6.8kg loss and down 1st 07lbs

Fantastic work from Harsh and a lot more to come🔥💪🏻

Taking on clients for the new year - 1-1 PT and online coaching available💪🏻

01/08/2021

Mikey’s Transformation🙌🏻
From 50kg - 60kg ( 10kg increase 17weeks )

As you can see Mikey has gained 10kg of clean quality muscle mass while holding the same body fat condition the whole time.

Why is this?
Every single week we have monitored his nutrition with his expenditure to make sure he is in a controlled calorie surplus to prevent unnecessary body fat gain. As Mikey has a high metabolism we have had to adapt his nutrition to keep him on the right path and monitor his daily expenditure which has now allowed him to progressed massively🙌🏻🔥

Another big factor is Progressive overload! 🎯
Week in week out Mikey has smashed his sessions and chased his log book numbers in order for him to get stronger and add some quality muscle tissue to his frame. If you are getting stronger and executing form on a movement every single session, you are building muscle tissue without doubt!

For PT and Online coaching inquire through Dm or Email📩 [email protected]

07/05/2021

Progressive overload

What is progressive overload?
Each week you keep track of sets, reps and weight for you to increase in either one of these segments.

Increasing weight by smaller segments will allow you to progress a lot further without falling into a Plateau as quickly. For example: adding an extra 1.25kg - 2.5kg plate on. By doing this over a course of just a month, you could add up to 10kg on a lift. This will help with strength progression and build muscle to your physique.

To summarise, if you are looking to better your physique and your strength then progressive overload might be right for you.

04/05/2021

Having a balanced healthy lifestyle👥

Are you someone who likes to drink alcohol on the weekends or enjoys having a high calorie meal? Then this could help you stay on track when trying to loose weight.

It’s all about lifestyle and balance! The best way to do it is plan your weekend or day you want to have a treat on in advanced.

Why? The week leading up to your treat you can plan extra cardio or gym sessions which will help burn more TDEE throughout the week. This means that when you have your treat it will not effect you as much. Regarding Nutrition: you should make sure you are planning all your meals consistently throughout the week which will also allow you to have your treat with very little impact.

30/04/2021

Ryan has been with us for 11 weeks now and has made great progress. He is down 8kg (1st:2lbs) from his original starting weight. He’s not only nailing his goals, he has adjusted giving himself a much more healthy balanced lifestyle. This has all been accomplished through home workouts (no gym) and adjusting him accordingly.

Ryan is always keen to ask questions which is a bonus for us. Not only does it show he’s keen to better his physique, but better his knowledge about his body too.

Hard work and persistence always pays off no matter how big or small the goal is. With a little bit of guidance you can get there!!👏🏻✅

14/04/2021

•6 Week Transformation!! For Ryan🔥

• Lockdown hasn’t meant progress has stopped for Ryan instead he has grafted the last 6 weeks with us. This resulted in great progress to his body composition! Every single day he works so hard to achieve the daily goals we set him as well as asking questions to better his knowledge👏🏻

• During the 6 weeks we have
adjusted meal plans as well as having a daily step goal to achieve. This has allowed us to stay on top of Ryan’s progress throughout to keep him working towards the goal🙌🏻

• Don’t let lockdown prevent you from making a change!

• Coaching enquiries📩

14/04/2021

Sophie reached out to us at the start of lockdown wanting to make a change.
•
Sophie stated that she wanted to lose weight all over but mainly on her tummy and arms,
•
For 2 of the 6 weeks She informed us that unfortunately she had COVID, this didn’t stop her as after the 2 week isolation period she came back with an even stronger mindset. The work ethic continued to be outstanding till the end of the 6 weeks.
•
During the 6 weeks we slowly adjusted her meal plan as well as having a daily step count and resistance training to stay on top of her making progress.
•
Don’t let this lockdown stop you from working towards your goals !

08/04/2021

Going back to the gym
With the opening of the gyms on the 12th of this month there’s a couple things to take into mind.
Training With the load you previously were used to in the gym, is this a good idea?
Straight to the point answer for this, NO
Why?
Due to being at home and potentially having a lack of equipment, your body has adapted to work with lessened loads or different exercise variations which may not of had the same effect of braking down muscle tissues compared to in a gym.
What will happen if use weights I done previously in the gym?
First of all you may not be able to lift it due to decreased strength and if you can lift it may cause unexpected injury. It will shock the body so don’t ego lift ease yourself into the gym.
DOMS ( Delayed onset of muscle soreness ) Basically if you go balls to the wall you will feel like you have been hit by a bus . It may ruin your week of training based of 1 session due to the amount of inflammation around your activated muscle groups.
How to set up your first training week back in the gym🎯
(Depending how you have been training during lockdown regarding facility’s or equipment wise.)
We would say the best course of action is to work with lightened loads, comfortable rep ranges where you are leaving reps in reserve. Priming your body (CNS) with the muscle response it needs to take on the up and coming weeks, will prevent your body from feeling Fatigued and sore all week.

30/03/2021

Work Ethic

- This comes under loads of different factors:
- The typical excuses or comments come under
I am too tired to train after work, there isn’t enough time in the day🙄, I don’t want to train today I will train tomorrow instead😴

* These are all little stumbling blocks that everyone may have come across week to week or month to month. Having these thoughts is natural it’s just how you deal with it.

* It’s all down to what your goals are and how to apply yourself. Making small changes like preparing yourself for the upcoming days will allow you to make adequate time to train, as well as complete your normal daily routine.

* Once you sit down and access where u are going wrong then except you could be making excuses, this is where a very positive change can develop to better yourself🙌🏻

- Find the issue
- Schedule your time( time keeping )
- Monitor your progress
- Stay consistent

* Nothing will change unless something changes

Work hard , stay strong , stay motivated📝

Day1Coaching

04/11/2022

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27/11/2021

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07/05/2021

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30/04/2021

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