Toby Hother Performance Coaching

Toby Hother Performance Coaching At Toby Hother Performance Coaching, we deliver results through precision, not guesswork.

Our science-driven approach combines performance coaching, strength training, and intelligent nutrition to help athletes and dedicated individuals achieve results

✈️ HOW TO STAY ON TRACK WHILE ON HOLIDAY (WITHOUT MISSING OUT)One week away isn't what ruins progress.What sets people b...
19/07/2026

✈️ HOW TO STAY ON TRACK WHILE ON HOLIDAY (WITHOUT MISSING OUT)

One week away isn't what ruins progress.

What sets people back is the mindset of "I've already had one bad meal, so I may as well wait until I'm home."

The reality? You can enjoy your holiday, eat incredible food, have a few drinks and still come home feeling refreshed without undoing months of hard work.

Here's what I focus on when I'm away:

✅ Prioritise protein at every meal to support recovery and keep hunger under control.
✅ Stay hydrated, especially in hotter climates or if you're drinking alcohol.
✅ Keep moving. You don't need marathon gym sessions—a walk, swim or a short workout is more than enough.
✅ Enjoy local food without guilt. One meal doesn't make or break your physique. Your habits over time do.
✅ Use the holiday as an opportunity to recover. Better sleep, lower stress and even a planned deload can leave you performing better when you return.

Remember...

Discipline isn't about restriction. It's about making good decisions consistently while still enjoying your life.

Fitness should enhance your lifestyle—not control it.

What's one thing you always make sure you do to stay on track while travelling? Let me know below 👇

01/07/2026

Evidence-Based Training Tips 🧠💪

Anyone can share fitness advice online. The real question is… what's it based on?

As a coach with a Master's degree in Sport & Exercise Physiology, I don't rely on trends, bro science, or whatever's gone viral this week. Every tip I share is backed by scientific research, practical coaching experience, and proven training principles.

A Level 3 Personal Training qualification provides an important foundation, but postgraduate study has allowed me to develop a much deeper understanding of biomechanics, physiology, strength & conditioning, performance, nutrition, and research interpretation. That means I can help clients make smarter decisions, avoid misinformation, and achieve results more efficiently.

If you're tired of fitness myths and want content that's backed by evidence, you're in the right place.

Follow for practical, science-backed advice that actually works. 📈

👇 What training myth do you want me to bust next?

🎉 ONE YEAR OF TOBY HOTHER PERFORMANCE COACHING 🎉12 months ago I took a chance on myself and started building something I...
01/06/2026

🎉 ONE YEAR OF TOBY HOTHER PERFORMANCE COACHING 🎉

12 months ago I took a chance on myself and started building something I truly believed in.

Since then we've helped people lose body fat, build muscle, improve confidence, create healthier habits and become stronger both physically and mentally.

In our first year we've:
✅ Helped 40+ new clients start their transformation
✅ Built an incredible community of like-minded people
✅ Delivered real results that last
✅ Changed lives both inside and outside the gym

To every client, supporter, friend and family member who has backed me along the way — thank you.

What started as an idea has grown into a community that pushes each other to be better every day.

Year 1 was about building the foundation.

Year 2 is about making an even bigger impact. 🚀

If you've been following the journey, I'd love to know:

👇 What's been your favourite part of the last year?

29/05/2026

Most PTs give workouts.
I coach with evidence, structure, and purpose.

Everything I programme is built from sports science, biomechanics, recovery principles, and proven training methods — tailored to the individual, not copied from trends.

No guesswork. No random circuits.
Just intelligent coaching designed for real performance and body composition results.

Train with understanding, not just exhaustion.

Most people don’t need more motivation.They need someone to tell them the truth.You’re not stuck because of your genetic...
25/05/2026

Most people don’t need more motivation.
They need someone to tell them the truth.

You’re not stuck because of your genetics.
You’re stuck because your training lacks structure, intent, and accountability.

That’s where coaching changes everything.

I don’t just hand you a programme and disappear.
I coach you to:

• Build muscle properly
• Increase strength & performance
• Train with purpose
• Stay accountable when motivation drops
• Actually understand WHY you’re doing what you’re doing

No gimmicks.
No fluff.
No “8-week shred” nonsense.

Just intelligent training, high standards, and real results.

If you’re serious about becoming stronger, more athletic, and looking better in the process — this is for you.

DM “TRAINING” for discounted online coaching.

Offer only live until 2nd June.

Save this post for later and follow for more performance-focused training advice.

20/05/2026

20KG DOWN.
Stronger. Leaner. More confident.
And she did it while working full-time as a teacher.

Read that again.

No “perfect” schedule.
No endless hours in the gym.
No giving up her life to get results.

Just consistency, structure, and refusing to quit on herself.

The excuse was never time.
It was strategy.

Early mornings.
Long school days.
Stress.
Marking.
Exhaustion.

Yet Hannah still showed up.
And now?

✅ 20kg lost
✅ Muscle built
✅ Energy back
✅ Confidence through the roof
✅ A completely different person mentally & physically

This is your reminder that you do NOT need to wait for the “perfect time” to change your life.

Because the women getting the best results?
They’re busy too.

Stop scrolling for motivation.
Start becoming the person you keep saying you want to be.

If Hannah can do this as a teacher… what’s really stopping you?

DM me “READY” if you want results like this. 🔥

May was stacked with milestones 👏From first marathons crossed off the list, to national qualification standards hit in t...
15/05/2026

May was stacked with milestones 👏

From first marathons crossed off the list, to national qualification standards hit in the pool, to competing on the British fencing stage — this is what consistent hard work looks like.

Every achievement started with small daily actions:
✔️ Showing up
✔️ Training with intent
✔️ Trusting the process

Proud of every athlete I coach and the work they continue to put in behind the scenes. This is only the beginning 🚀

Stronger people. Better performances.

13/05/2026

Carl didn’t just transform his physique… he transformed his whole life.

Stronger. Leaner. Healthier. Happier.

This is what happens when you stop chasing quick fixes and start building habits that actually last. 👊

The physical results are incredible, but the biggest change is the confidence, energy, and mindset he’s gained along the way.

Proud of you mate — earned every bit of this. 🔥

06/05/2026

If you feel like you’re putting in the work but your body isn’t changing… it’s not bad luck — it’s these 5 things holding you back

Progress isn’t random — it’s built.

Fix these, and everything changes.

If you’re ready to stop guessing and start seeing real results, I can help. Comment "coaching" to book your free call with me or hit the link in my bio.

27/04/2026

From local meets to the national stage 🇬🇧 - Meet Rachel

When Rachel first came on board, the goal was clear: build a stronger, more resilient athlete who could perform when it matters most. Fast forward to now — competing at a GB event, delivering under pressure, and showing just how far consistent, focused work can take you.

Alongside her performances in the pool, Rachel has also earned a scholarship to a high performance swimming programme in the USA — a huge milestone and a reflection of the standard she’s built through her work.

Across this block, Rachel has made huge strides — not just in the gym, but in how she carries herself as an athlete. Stronger through key lifts, more robust through the shoulders, and translating that work directly into sharper, more confident performances in the water.

No shortcuts. No magic. Just a commitment to the process, week in, week out.

This is what high performance looks like.

Proud of you, Rachel — and we’re only getting started 💥

Address

Artex Avenue
Rustington
BN16

Opening Hours

Monday 8am - 7pm
Tuesday 8am - 7pm
Wednesday 8am - 7pm
Thursday 8am - 5pm
Friday 8am - 3pm
Saturday 9am - 1pm

Website

,

Alerts

Be the first to know and let us send you an email when Toby Hother Performance Coaching posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category