Connor Thompson Academy

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Helping you lose fat for something bigger than yourself!

To become stronger and run further than ever before 👇
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02/09/2026

Protein For Runners who can be the worst for protein intake!

You will track every mile, every split and every pair of shoes. Then you will eat about sixty grams of protein a day and wonder why you finish a training block looking softer than when you started.

Protein is what keeps muscle on you while you run the fat off. Miss it and you do not get leaner, you just get smaller.

Aim for roughly 1.6 to 2g per kg of bodyweight. For an 80kg runner that is 130 to 160g a day. Sounds mad until you see it written down.

What 148g actually looks like:

- Breakfast: 3 eggs and 200g Greek yoghurt = 40g

- Lunch: 150g chicken with rice = 45g

- Snack: whey shake and a banana = 28g

- Dinner: 150g salmon, potatoes and veg = 35g

No chicken and broccoli misery.

Four easy wins:

- Swap normal yoghurt for Greek

- Scoop of whey in your porridge

- Cook double at dinner, take the rest for lunch

- Keep a shake in the car for after your long run

You do not need to be perfect. Hit it five days out of seven and you will look like a different person in twelve weeks.

Save this for your next shop.

Momentum method 3.0, 21st September, we change the game

Connor

01/09/2026

If you have started on a Monday more than three times this year, this is for you!

You do not have an information problem. You know what to do!

You have an implementation problem, and no amount of new plans fixes that! Recognise it, drop the ego within it and you will, for once, unlock a new level of momentum!

What changes it is a schedule and someone who notices when you go quiet!

You never lacked the knowledge, you just lacked the structure to back it!!

21st September, Momentum Method 3.0 🚀

29/08/2026

Happy Anniversary darling!

Im the luckiest man alive and I can't wait for what the next 12 months will give us 🤍

Love you loads

20/08/2026

"I always tried to hide my size under bigger clothes."

That's where Scott was. 109kg, in his 50s, reaching for the baggiest shirt he owned every morning so nobody could see the body underneath. Working 7 days a week between a guesthouse and his trade, carrying the belief that quietly finishes most people off at his age: that the fit, strong version of him was gone for good.

And his journey wasn't a clean run either.

Partway through, he needed surgery. Weeks off, forced to stop, watching everything he'd built go on pause. That is the exact moment most people let it all slip and never find their way back.

Scott didn't slip.

He rested, he recovered, and he walked straight back in. Not tentatively. He came back fitter than he was before the operation, with his fitness levels ending up higher than the day he first started with me. Read that again. A man in his 50s, around a brutal 7 day week, came out the other side of surgery stronger than he went in.

And the way he trained told you everything. Spin classes before the day started. Runs squeezed into a schedule with no gaps. Lifting, week after week, no perfect conditions because there never are any.

Fast forward to today.

From 109kg to 84kg. That's 55lbs gone. Six inches off his waist. Into 34 inch trousers for the first time in over 20 years. Every shirt he owns taken in by 4 inches. At a party, people who hadn't seen him in months called him "an imposter" because they genuinely didn't recognise the man in front of them.

But my favourite thing he ever said wasn't about a trouser size. It was this: "I look like I'm in my 30s, not my 50s."

That's not vanity. That's a man who got his energy, his confidence and his identity back.

Scott, you are living proof, mate. Too old is a story people tell themselves to stay comfortable. You buried it!!

If you've been telling yourself you're too old, too busy, too far gone, Scott was saying all of it at 109kg. Then HE decided otherwise!!

Your comeback starts the day you choose it.

DM me "SCOTT" and let's build yours.

Connor

17/08/2026

This photo is the bit I could not sell you if I tried!

Half the people stood here had never met before Saturday. They had spent months in a group chat celebrating each other's parkrun PBs, sending photos of their Sunday prep, telling each other to get out the door on the days it was raining. Then they walked into a room and it was like they had known each other for years, because in every way that matters, they had.

Here is what I think most people get wrong about getting in shape.

They think the plan is the thing. It is not. The plan is the easy part. I could write you a good one in twenty minutes and you would still be exactly where you are in March, because you have had good plans before and you are still here.

What you have never had is a room full of people who notice when you go quiet.

That is the actual mechanism. When you have thirty people who know you said you were doing that half marathon, you do the half marathon. When someone posts their first sub 30 minute 5km at 7am on a Tuesday, you get out of bed on Wednesday. When you have a rough week and you say so in the chat, nobody tells you to try harder. They tell you about the week they had in February.

That is why our lot stick around for twelve months instead of eleven days.

Every single person in this photo has changed how they look. Some by a lot. But not one of them talked about that on Saturday. They talked about races they have signed up to, kids, football, who is running what next year, and how far they have all come.

That is what you are actually buying. The physique is the side effect. It always was.

When we win, we all win. Roll on the October one ⏳️

Connor

16/08/2026

Black and white...
..until it wasn't 💙🧸

15/08/2026

Saturday morning, In the sun, smashing parkrun with some of the team, banging coffee catch after.

There is not a single thing I would do to change this!

The single best thing to kick off you weekend is always do something active with like minded people!

Shout out these two speed demons 😈

And one of our funny sexy cool team members now running a sub 20 minute! This is what happens when you stick to the plan 💪

Want in?

Connor

14/08/2026

"Tired of looking and feeling the way I do."

That's the sentence Luke wrote at the very top of his plan. Not a weight goal. Not a six pack. Just a man who was fed up, low, and wanted to feel better about himself.

And I'll be honest with you. His journey was anything but smooth.

A few months in, he broke his foot.

Ten weeks. No running. Sidelined and watching the work he'd put in sit still. He told me it messed with him mentally, that he finally understood how injured athletes feel when they say it gets in their head. That is the exact moment most people quietly disappear and never come back.

Luke didn't disappear.

He couldn't run, so he controlled what he could. He kept his steps up. He locked in his food. He started rehab and chipped away at it, day after day, ankle rotations and calf raises and single leg balances, until he could walk properly again. And through the entire injury, with zero running, his weight kept dropping. That does not happen by accident. That happens because a man decided he wasn't going to let a setback become the end.

Then he came back. From scratch. 5k, then 6k, then 8k, cardio climbing again, that foot stiff but pain free. 11k now being smashed!

Fast forward to today.

From 102kg to 86kg. That's 35lbs gone. Work trousers replaced twice because they kept falling. Shorts he can't wear anymore because they swim on him. Compliments from mates and colleagues every week, even if he's too much of his own critic to see it himself.

And the running he used to dread? He now looks forward to it. It became the thing that lifts his head on a hard day.

Luke, you should be so proud of yourself mate, genuinely an inspiration!!

Don't want to go to the gym and literally lose the weight of a big microwave?

Dm me the word "LUKE" and ill show you how

Connor

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