LAFit Coaching

LAFit Coaching I’m helping busy individuals get fitter, stronger, and leaner, so you can be the best version of yourself! No fads. No extremes.

Just real results — designed for busy people who want to lead by example. My passion for Health & Fitness has driven me my whole professional career to go above and beyond expectations and I intend to do that for YOU! As a Certified Personal Trainer I am here to give you the tools you need to succeed. What ever your fitness levels, your health goals, your motivation, your why! I am here to help build a better you and a better lifestyle.

04/09/2026

Technically it’s day 4 of Soft 30

But here’s Day 3/30 💪🏽🔥

Chest & triceps — showing up, putting in the work, and staying consistent. No need for perfection, just progress. 🤍

3 days down, 27 to go. We’re just getting started! 🏋🏽‍♀️✨

02/09/2026

Day 2/30 on our 30 Soft Challenge 💪🏼

Myself and Brandon have drawn inspiration from people who have influenced us within our fitness journeys over the years and will be inducting this in to our routines for September.

for Brandon
for David

Stay tuned for more on our journeys over the month!

Catch ya later 👋🏼

27/08/2026

Listen here Dads 👂

You don’t need to train 6 days a week to build muscle and lose fat 💪

If you’re a busy dad, 3 focused sessions a week is more than enough — Monday, Wednesday & Friday.

Full Body A
• Squat — 3×6–8
• Bench Press — 3×6–8
• Lat Pulldown — 3×8–12
• DB Shoulder Press — 3×8–12
• Tricep Pushdown — 2×10–15
• Bicep Curls — 2×10–15

Full Body B
• Romanian Deadlift — 3×8–10
• Incline DB Press — 3×8–12
• Seated Cable Row — 3×8–12
• Goblet Tempo Squats — 3×8–10
• Lateral Raises — 3×12–15
• Hammer Curls + Skullcrushers — 3×10–12

Full Body C
• Bulgarian Split Squats — 3×10–12
• Pull-Ups — 3 sets
• Flat DB Press — 3×8–12
• Face Pulls — 3×12–15
• EZ Bar Curls + Dips — 2×10–15

The biggest mistake? Changing your workouts every week.

Stick with the same plan for 8–12 weeks. Focus on getting stronger. Add a rep or a little weight when you can while keeping your form solid.

Simple. Consistent. Effective.

Save this and come back to it. 🔥

26/08/2026

The biggest mistake a Dad can make when lifting weights is…….

Treating their training like a massive calorie burn session 🔥

You’ll see dads in the gym, lifting for an hour, barely eating enough to live and come and chase the biggest calorie burn possible - then wonder why they don’t see any progress or muscle. 💪🏼

Change the mindset…..

Your nutrition plan (macros/calories), daily steps and additional cardio help create the calorie deficit you need to lose body fat.

Lifting weights gives your body a reason to build and keep muscle mass.

The goal of lifting weights isn’t to chase a calorie burn, it’s to progressively get stronger, challenge yourself and your muscles and to give your body a reason to adapt.

So stop judging your workout by how many calories your watch says you burned.

Judge by whether you’re getting stronger.

Because if you want to lose fat and look like you actually lift…..

You need to do both!!

21/08/2026

If you want to get ahead of 99% of people, stop looking for the perfect strategy.

Become ridiculously consistent.

In fitness, the people who win aren’t always the most talented, motivated, or genetically gifted.

They’re the ones who:
→ Train when they don’t feel like it
→ Hit their protein when it’s inconvenient
→ Stick to the plan when progress feels slow
→ Stop letting work, weekends, stress or a bad day dictate their habits
→ Keep their mindset focused on the long game

You can’t control everything outside of you.

But you can control how you respond.

And that’s where the advantage comes from.

Most people are inconsistent because they let outside factors decide whether they show up.

My coaching is about eliminating that excuse — building the habits, structure and mindset that make consistency easier, so you can finally get results that last.

You don’t need more motivation. You need a system you can stick to.

DM me “COACH” and let’s build yours. 🔥

20/08/2026

You don’t need 6 days in the gym 📅

You don’t need endless workouts 💪🏼

You don’t need the perfect diet 🍗

You need a routine built around you and your lifestyle, when work gets stressful, the kids are ill and you get 4 hours of sleep 💤

Build your fitness around YOU! 🙋🏼‍♂️

3 strength sessions a week 🏋🏼‍♀️

Eat well 80% of the time 🥗

Get your steps in 🚶‍♂️

Progress slowly 📈

But most importantly STOP STARTING OVER ⏰

19/08/2026

Dads, your hips might be the problem… not your back 👀

Between sitting at work, driving, lifting the kids, carrying shopping bags and generally moving like a block of bricks, dads can spend a LOT of time with tight hips and not enough time actually moving through their full range.

And when your hips aren’t doing their job, your lower back can end up picking up the slack. Over time, that can contribute to aches, stiffness and a greater risk of injury.

I’m making hip mobility a bigger priority—not because I’m trying to become a yoga influencer 😂, but because I want to keep moving well, lifting well and staying strong for the long run.

Think:
🦵 Hip flexor mobility
🍑 Glute activation
🔄 Controlled hip rotation
🏋️‍♂️ Strong core + posterior chain
🚶‍♂️ And, most importantly, actually moving more throughout the day

You don’t need an hour-long mobility routine. Even 5–10 minutes consistently can be a great place to start.

Because being a dad is basically a lifetime of lifting, carrying, chasing and occasionally picking up toys with the flexibility of a crusty old ass dad who struggles to put his socks on 😝

Look after the hips now, thank yourself later. 💪

14/08/2026

🔥 THE SWEAT PROGRAM — LAUNCHING SOON 🔥

You’ve had a sneak peak…. now let me tell you what SWEAT is actually about.

I’ve been building this programme around one simple idea:

Fitness should be about more than just lifting weights or chasing a number on the scales.

The SWEAT Program is a 12-week, 4-day performance programme designed to develop your body from every angle — building strength, improving your engine, developing athleticism and keeping you moving well along the way.

S.W.E.A.T. stands for:

💪 S — Strength
Build real strength through progressive resistance training, compound movements and structured progression.

🧘 W — Wellness
Mobility, stability, core work, recovery and movement quality — because getting stronger means nothing if your body can’t move well.

❤️ E — Endurance
Develop your cardiovascular fitness, work capacity and ability to keep performing when things get uncomfortable.

⚡ A — Athleticism
Power, explosiveness, speed, coordination, balance and movement. Training to be capable, not just muscular.

🏋️ T — Training
A structured 12-week system that brings everything together and gives you a clear plan to follow and progress through.

WHAT TO EXPECT 👇

4 training days per week:

2 × Upper Body
2 × Lower Body

And every session will contain dedicated Athletic, Strength, Endurance & Wellness blocks, meaning you’re not just training one quality at a time — you’re developing the complete package.

Over the 12 weeks we’ll move through Foundation → Build → Perform, progressively increasing the demands of the programme while developing your strength, fitness and athletic ability.

You’ll have clear progressions, structured workouts, conditioning, mobility and performance-focused training — all with a purpose.

This isn’t a programme designed to make you good at one thing.

It’s designed to make you stronger, fitter, more athletic and more capable.

🔥 Train with purpose. Earn your SWEAT.

The SWEAT Program launches soon.

Want first access?

📩 DM me “SWEAT” and I’ll add you to the first-to-know list.

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Snap Fitness, Franconia Drive
Southampton
SO160YW

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