E.T.C

12/06/2026

It’s Friday.

So what?

The calendar changed.

The plan didn’t.

Most people spend all week waiting for the weekend so they can switch off, make excuses and tell themselves they’ll get serious again on Monday.

The people who get results don’t think like that.

They understand that discipline doesn’t care what day it is.

Train.
Eat.
Recover.
Repeat.

No negotiations.
No excuses.
No shortcuts.

Just another day to move closer to the person you’re trying to become.

Stick to the fu***ng plan.

09/06/2026

Be honest.

Are you actually stuck?

Or have you just become comfortable making excuses?

Most people don’t need a better workout.

They need a better standard.

The reason you’re not where you want to be isn’t because you don’t know what to do.

It’s because you keep negotiating with yourself.

You tell yourself tomorrow.
You tell yourself next week.
You tell yourself when life gets easier.

Meanwhile, the people getting results are doing the work while you’re still thinking about it.

06:30 — Resistance Training (Zoom)

18:00 — Lower Body (Gym)

19:00 — Upper Body (Gym)

Train from home.
Train in the gym.

Different locations.
Same standard.

The question isn’t whether this works.

The question is whether you’re finally ready to stop getting in your own way.

Want the Zoom link?

Message me.

NO SHORTCUTS.

CONSISTENCY WINS.

05/06/2026

It’s Friday.

Not the end of the week.
Not the start of the weekend.
Not an excuse to take your foot off the fu***ng gas.

The people who build strong bodies, successful businesses, better relationships and better lives aren’t waiting for Monday.

They’re putting the work in today.

While other people are looking for motivation, they’re relying on discipline.

While other people are making excuses, they’re making progress.

While other people are talking about what they’re going to do, they’re fu***ng doing it.

To everyone out there showing up, grinding, sacrificing, learning, failing, getting back up and going again…

I see you.

Keep going.

Keep pushing.

Keep earning it.

And if you’ve been procrastinating, making excuses, waiting for the perfect moment or convincing yourself you’ll start next week…

Get the f**k up.

Nobody is coming to save you.

Nobody is going to build your future for you.

The life you want is hiding behind the work you’ve been avoiding.

Attack today.

Own your weekend.

Discipline today.
Freedom forever.

24/04/2026

Be honest with yourself for a second…

Are you sick of feeling out of breath doing basic s**t?
Sick of low energy?
Sick of that dwindling Libido?
Sick of looking in the mirror and knowing you’re not where you should be?

Sick of your confidence being on the floor…
and everything else going with it?

Because that doesn’t fix itself.

It doesn’t magically get better next week.
It doesn’t change because you thought about it again.

It changes when you decide you’ve had enough.

So here it is.

Are you actually ready to change?
Are you ready to get your body back?
Your energy back?
Your confidence back?

Are you ready to stop fu***ng around…
and start taking control?

Because I’ll tell you something most people won’t:

You ARE capable!!!
Yes you fu***ng ARE!!

Right now. Today!
Not when life’s easier.
Not when motivation shows up.

Now.

What you’re missing isn’t ability.

It’s structure.
It’s accountability.
It’s someone who doesn’t let you disappear when it gets uncomfortable.

That’s exactly what I do.

8 WEEK KICKSTARTER — £250

• 2 x 30 min PT sessions every week
• Unlimited group training
• Gym + Zoom access
• something EVERY-F**KING-DAY of the week

No guessing.
No hiding.
No slipping.

You either step up…

or you stay exactly where you are.

Message me LET’S F’N GO! (Or Hi) if you’re ready.

Or don’t.

But at the very least…
put the fu***ng phone down, get outside, and start moving.

A walk is better than another excuse.

Movement will change your life!
with or without me.

But stop lying to yourself either way.

08/04/2026

03/03/2026

06:00.

Before the school run.
Before the commute.
Before the excuses wake up.

You don’t need to travel.
You don’t need to get dressed up.
You don’t need to sit in traffic.

You roll out of bed.
You open your laptop.
You train.

ETC MORNING ZOOM SESSIONS

🔥 Monday – HIIT (06:00–06:30)
Start the week fast. High intensity. Zero mercy.

🔥 Tuesday – Core (06:00–06:30)
Midsection strength. Posture. Stability. Power.

🔥 Wednesday – Resistance (06:30–07:00)
Controlled tempo. Muscle building. Real progression.

🔥 Friday – B***y (06:00–06:30)
Glutes switched on. Strength built. Confidence up.

This is 30 minutes.
That’s it.

No travel.
No waiting for machines.
No awkward gym atmosphere.
No wasted time.

Just structured programming.
Coaching.
Accountability.
Progress.

Perfect for 45+.
Perfect for busy professionals.
Perfect for parents.
Perfect for people who are done “trying” and ready to train.

You can literally do it in your pyjamas.

But you will finish it feeling like a weapon.

Zoom sessions: £5
Memberships from £55/month

Spots are limited because I coach properly — not chaos classes with 50 muted faces.

If you want convenient, stay comfortable.

If you want results, show up at 06:00.

Message me “MORNING” and I’ll get you in.

25/02/2026

Richard isn’t trying to be 25 again.

He just didn’t want pain and surgery to decide what the rest of his life looked like.

After spinal surgery, it would have been easy to step back. To move less. To avoid discomfort. To accept that things “just change” as we get older.

But strength after 45 isn’t about ego.
It’s about independence.
It’s about confidence in your own body again.

We rebuilt carefully. Properly. With patience.

No reckless programming.
No macho nonsense.
No proving anything to anyone.

Just structured, intelligent training that supports real life — walking comfortably, lifting without fear, feeling capable again.

And this applies just as much to women as it does to men.

After 45, strength becomes protective.
It protects your joints.
It protects your bones.
It protects your confidence.

You don’t have to train like an athlete.
You just have to decide you’re worth looking after.

Richard made that decision.

If you’re 45+ and you know you want to feel stronger, steadier and more in control of your health — not extreme, not intimidating — just guided properly…

Message me “STRONGER” and we’ll start sensibly.

No pressure.
No judgement.
Just progress.

— ETC —

28/01/2026

You get one life. One run at this.
And whether it becomes something magical, inspiring or not is on you.

Not your schedule.
Not your past.
Not your parents.
Not your school bully.
Not your ex.
Not your motivation or lack of

Every missed session, every delayed start, every “I’ll do it later”

that’s a choice, choices compound.
You make around 30,000 of them a day, start making the right ones!

ETC exists to remove the hiding places.
The plan is clear. The standard is clear. The work is clear. What you do with it is your responsibility.

That’s not negativity, that’s freedom.
Because once you own it, once you realise and admit that you’re not a passenger in your lift, you’re the driver.. you can change it!

If you’re ready to stop blaming circumstances and start building something deliberate, step in. If not, carry on exactly as you are.

Either way, the clock keeps ticking!

27/01/2026

Most people don’t need another workout.

They need structure.
They need consistency.
They need a system that works even when motivation drops.

The ETC 8-Week Evolution is designed to reset habits, rebuild momentum, and give you a clear plan to follow — without overthinking, burnout, or chasing perfection.

This isn’t a challenge.
It’s not a “smash yourself for 8 weeks” programme.

It’s a kickstarter for people who want to:
• get back into training properly
• rebuild routine and discipline
• stop starting over every few weeks
• feel stronger, fitter, and more in control again

What you get:

✔️ A structured 8-week training plan
✔️ Clear weekly guidance (no guesswork)
✔️ Support delivered in person, online, or hybrid
✔️ Calories and macros set by me, based on your current position and goals
✔️ Food tracking required to build awareness, consistency, and accountability
✔️ A habit-focused approach that fits real life
✔️ A reset of standards, routines, and mindset

No extreme diets.
No generic meal plans.
No random restriction.

You track what you eat.
I give you the framework and ceilings.
Together, we build consistency that actually lasts.

The ETC 8-Week Evolution is £200.
That’s less than one takeaway a week over the course of the programme!

and most people will save that just by following the plan properly.

This isn’t about spending more.
It’s about wasting less.

At the end of 8 weeks, you’ll have two options:
continue with coaching and accountability — or take the habits and structure forward on your own.

Either way, you don’t walk away where you started.

This is NOT for you if:
• You want a quick fix, detox, or miracle solution
• You’re not willing to track your food honestly
• You want motivation without structure
• You want to be told what you want to hear instead of what works
• You’re not prepared to show up consistently for 8 weeks

This is for people who are done drifting and ready to move with intent again.

Message “EVOLUTION” to get started.

27/01/2026

Most people don’t struggle because they’re lazy.
They struggle because they’re guessing.

They don’t know what to do, when to do it, or whether what they’re doing is even working — so they drift, stop, restart, and repeat the same cycle.

That’s where ETC Hybrid Coaching comes in.

You get structure, not confusion.
You get accountability, not motivation speeches.
You get a plan that fits around real life — not one that demands perfection.

✔️ Weekly coached sessions (Zoom or in person)
✔️ Clear training programmes you can follow without thinking
✔️ Guidance that adapts as you do
✔️ Support that keeps you consistent when life gets busy

No traffic excuses.
No “I’ll start next week”.
No guessing whether you’re doing enough or too much.

You show up. I handle the structure.
The results take care of themselves.

If you’re done wasting effort and want progress you can actually maintain, message me and we’ll get you moving properly.