The Pocket Coach

31/07/2026

10kg down. Stronger. Leaner.

A huge congratulations to Luke on an outstanding transformation.

Luke has grafted for every bit of this.

From day one the goal wasn’t to survive on the lowest calories possible or spend hours in the gym. The focus was building muscle, reducing body fat and creating habits that actually fit around his life.

He’s done exactly that.

Despite juggling work, family commitments and a social life, Luke has consistently lost bodyweight, reduced his measurements and built a noticeably stronger physique without his life revolving around fitness.

Every week we reviewed his progress through my coaching portal, looking at bodyweight, measurements, photos and training performance. We set weekly targets, worked through any challenges and made small adjustments when needed to keep things moving in the right direction.

No detoxes.
No magic supplements.
No cutting out everything he enjoys.

Just structured training, evidence-based nutrition and consistency over time.

The results speak for themselves, and I’m proud of the effort Luke has put into this.

Top work, mate. You’ve earned it. 👊

If you’re fed up of trying random diets and want a plan that fits around your job, family and lifestyle, drop me a DM with the word COACH and let’s have a chat.

31/07/2026

Are all UPFs bad for you?

The short answer? No.

The term ultra-processed food (UPF) tells you how a food is made, not whether it’s automatically good or bad for your health.

Some UPFs can make it easier to hit your nutrition goals:
✅ Protein powder
✅ Greek yoghurt
✅ Wholemeal bread
✅ Fortified plant milks
✅ Tinned tuna
✅ Meat alternatives

These can provide high-quality protein, fibre, vitamins and minerals while being convenient and affordable.

On the other hand, some UPFs are designed to be extremely palatable and easy to overconsume:
❌ Sugary drinks
❌ Confectionery
❌ Crisps
❌ Cakes and pastries
❌ Many sweets and desserts

These foods are often high in calories, added sugar, saturated fat and salt while offering relatively little nutritional value.

The evidence doesn’t support fearing every UPF. Instead, it suggests that overall dietary pattern matters most.

Ask yourself:

* Does this food help me hit my protein target?
* Does it contain fibre or useful nutrients?
* Does it fit within my calorie needs?
* Am I eating it occasionally or building my whole diet around it?

Nutrition isn’t black and white.

It’s the dose that makes the poison. A protein shake after training isn’t the same as drinking litres of sugary fizzy drinks every day. Looking at a single label without considering the whole diet misses the bigger picture.

Stop fearing foods. Start understanding them.

💬 What’s one UPF you’ve been told is “bad” that you were surprised to learn can actually have a place in a healthy diet?

29/07/2026

COMMUNITY COACHES & SPORTS CLUBS 👇

You already coach the game.
The skills. The tactics. The technical work. The team.

I’m not here to replace that — I’m here to support it.

I’m opening up additional support for athletes aged 13+ through to open age, helping clubs and coaches develop the areas that often sit outside normal team sessions:

🏋️ Strength & Conditioning
📈 Pre-Season & Off-Season Development
🥗 Sports Nutrition Education
🧠 Recovery, mindset & performance habits
🎤 Guest coaching sessions
📚 Workshops & pop-up seminars
👥 Coach, athlete & parent education

This can be a one-off session, seminar, development block or ongoing support, built around what your club and athletes actually need.

The goal is simple:

You develop the player.
Together, we develop the athlete.

If you’re a coach, parent, player or involved with a local sports club, I’d love to hear from you.

👉 TAG YOUR COACH OR SPORTS TEAM BELOW
📩 Or DM me “CLUB” and let’s have a conversation about how I can support what you’re already building.

13+ | Youth Development | Open Age

29/07/2026

🏆 NEW SERVICE — ONLINE COACHING FOR YOUNG ATHLETES 13+

I’m excited to open up a new area of The Pocket Coach, focused specifically on helping young athletes build the foundations that can support them both in sport and in life.

This isn’t about turning teenagers into bodybuilders or chasing aesthetics.

It’s about developing:

⚡ Strength, speed & performance
🧠 Confidence, discipline & resilience
🏋️ Proper training technique
🥗 Better understanding of nutrition & recovery
📈 Healthy habits that can last into adulthood

With my background in Rugby League, martial arts, personal training, sports nutrition and junior coaching, I want to use that experience to help the next generation develop the right way.

Every athlete will be treated as an individual. Training will consider their age, maturity, sporting demands, experience, schedule and goals — with health and long-term development always coming before ego.

Parents/guardians will also be part of the process, beginning with a pre-screening call with both parent and athlete to make sure coaching is appropriate and that the young person is ready for it.

Online coaching — £45 per month.

If you have a young athlete aged 13+ who wants to become stronger, more capable and more confident, I’d love to hear from you.

📩 DM “COACH” to discuss whether the programme is right for them.

27/07/2026

23/07/2026

If your entire fat-loss plan relies on you simply saying “no” every time you fancy something, eventually that giant donut is catching you 😂

Instead:

🥩 Prioritise protein — build filling meals that actually satisfy you.

🍽️ Don’t let yourself get ravenous — extreme hunger makes sensible decisions considerably harder.

🏠 Control your environment — if you struggle to moderate certain foods, having a cupboard full of them probably isn’t helping.

🧠 Understand the craving — hunger, boredom, stress and habit aren’t the same thing.

🍫 Stop banning everything you enjoy — plan it, portion it and enjoy it. Fat loss doesn’t require a miserable diet.

Successful dieting isn’t about having superhuman willpower.

It’s about building a plan where you don’t need it all the time.

Want to lose fat without living on chicken, rice and sadness?

DM me “COACH” and let’s build something you can actually stick to. 🤙🏻

23/07/2026

9 weeks. 11lbs down. 20cm lost. Increased strength. And a completely different relationship with food. 👏

But the biggest result here isn’t just what you can see in the photos.

When we started, she was training regularly but felt stuck. Portion sizes had crept up, old habits were taking over and despite putting the work in, she wasn’t getting the return she wanted.

So we simplified it.

Strength training 3x per week.
Calories controlled around her requirements.
A big focus on NEAT and daily movement.
Better structure around meals, recovery and sleep.

Then life happened… because it usually does. 😂

A holiday was booked during week 6, so rather than pretending the original plan couldn’t change, we changed the plan.

For 3 weeks we moved into a more aggressive, short-term fat-loss phase and increased training to 4x per week. It wasn’t designed to be sustainable forever — it had a specific purpose, timeframe and exit strategy.

The result?

11lbs down.
20cm lost.
Increased strength.
More energy.
No more binge/restrict cycle.
And genuine confidence in what she’s capable of.

Now she gets to enjoy her holiday knowing she absolutely smashed what she set out to do. 🌴

And when she’s back?

Food comes up, the focus changes, and we start building muscle and improving her physique from an even stronger position.

Good coaching isn’t about forcing someone to follow the same plan forever. It’s knowing when, why and how to adapt it.

Want a plan built around your lifestyle and goals rather than another copy-and-paste programme?

DM me “COACH” and let’s have a chat. 🤙🏻

24/06/2026

K came to me with one very simple goal…

“Give me an ass.” 🍑

The goal was clear, but the solution wasn’t magic exercises or endless band workouts.

We focused on the fundamentals:
✔️ Progressive strength training
✔️ Improving nutrition and fuelling properly
✔️ Increasing training frequency throughout the week
✔️ Consistency over perfection

Building glutes takes time, effort, and a structured approach. Stronger lifts, better recovery, and enough food to support growth were the real game changers.

The result? Stronger, more confident, and glutes that finally started to grow.

If your goal is to build muscle, improve your physique, and stop guessing in the gym, the answer is rarely more cardio or random workouts. It’s a plan that actually matches your goal.

DM GLUTES if you want help building your own plan.