KLJ Coaching

KLJ Coaching 🏴󠁧󠁢󠁷󠁬󠁳󠁿 Voted wales PT of the year 🏆
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8 years ago today, I crossed the finish line of my first ever Ironman Wales, at the age of just 18. At the time, I thoug...
08/09/2026

8 years ago today, I crossed the finish line of my first ever Ironman Wales, at the age of just 18.

At the time, I thought the hardest part would be the 2.4-mile swim, 112-mile bike and 26.2-mile run.

I was wrong.

The real lessons came afterwards.

I’ve learnt that you’re capable of far more than you think. That progress isn’t always linear. That some days you’ll feel unstoppable, and other days simply getting through the day is the achievement.

I’ve learnt that discipline will take you places motivation never will. That setbacks don’t define you, how you respond to them does. And that sometimes life throws things at you that no amount of training can prepare you for.

8 years, countless miles, plenty of highs, some pretty brutal lows, and a hell of a lot of lessons later…

I’m still turning up.

Still pushing.

Still believing there’s more in the tank.

The finish line is never really the end. It’s just proof of what you’re capable of when you refuse to quit.

Keep going. Your future self will thank you. 🏊‍♂️🚴‍♂️🏃‍♂️

It’s race week for my 4th Ironman wales! Although this year will be interesting!

06/09/2026

Whether you’re completely new to training, looking to lose weight, build confidence, get stronger or simply feel better in yourself — you don’t have to figure it all out alone.

Our personal training is built around you. Your goals, your starting point and your lifestyle.

✅ 1-2-1 & 2-1 personal training
✅ Bespoke training plans
✅ Weight loss & body transformation
✅ Strength & fitness
✅ Nutrition guidance
✅ Support, accountability & motivation
✅ A friendly, judgement-free environment

You don’t need to be fit before you start. That’s what we’re here for.

We’ve helped thousands of people through our sessions, and the biggest thing we’ve learnt is that getting started is often the hardest part.

You just need to take that first step — we’ll take care of the rest.

📩 Message us today to find out how we can help you get started.

13/07/2026

How We’re All Feeling… ☀️🚴‍♂️🥵

The sun is shining, the roads are calling… but so is the sofa and the ice cream.

Training in this heat isn’t easy, but remember—every mile banked now is another step closer to your goal. Slow it down if you need to, enjoy the sunshine, and don’t compare today’s pace to a cool spring morning. The heat is working your body harder than you think.

☀️ Top 3 Tips for Riding in the Heat:

💧 Hydrate early and often – Don’t wait until you’re thirsty. Start hydrated and sip regularly throughout your ride.

🍌 Fuel consistently – Hot weather can suppress your appetite, but your body still needs carbohydrates to keep the legs turning.

😎 Ease off the pace – Ride to effort, not speed. Accept that your average pace may be lower, and that’s completely normal.

Enjoy the sunshine, stay safe, and remember… these are the rides you’ll look back on when you’re crossing that finish line. 🚴‍♂️☀️💪

🌊 Open Water Swimming our 5 Top Tips to Help You Swim Smarter 🏊‍♂️Open water can be intimidating at first, but with the ...
09/07/2026

🌊 Open Water Swimming our 5 Top Tips to Help You Swim Smarter 🏊‍♂️

Open water can be intimidating at first, but with the right approach it becomes one of the most enjoyable parts of triathlon. Here are five simple tips that can make a big difference:

1️⃣ Relax before you race
Take a few deep breaths before the start and don’t sprint the first 100 metres. Settle into your rhythm and let your breathing come naturally.

2️⃣ Sight little and often
Lift your eyes every 6–10 strokes to stay on course. Swimming straight is faster than swimming extra distance.

3️⃣ Focus on technique, not speed
A long, controlled stroke and steady kick will save energy for the bike and run. Stay smooth rather than fighting the water.

4️⃣ Practice race situations
Train with others, practise mass starts, turning around buoys, and swimming in close proximity. The more you expose yourself to race scenarios, the more confident you’ll become.

5️⃣ Respect the conditions
Every swim is different. Check the wind, current, water temperature, and entry/exit points before getting in. Safety should always come first.

💡 Bonus Tip: If you’re nervous, remember that nearly everyone feels the same before an open water swim. Confidence comes from consistency, not one perfect session.

Every swim is another opportunity to build confidence. Keep turning up, trust the process, and before long you’ll be looking forward to race day rather than worrying about it.

Did you know KLJ Coaching are qualified in swim teaching & coaching. Let us help you. 🤝

my client Katie came to me exhausted.Army medic. Rotating shifts. Long hours. High pressure. No routine.The kind of sch...
06/07/2026

my client Katie came to me exhausted.

Army medic. Rotating shifts. Long hours. High pressure. No routine.

The kind of schedule most people would use as a reason not to start.

Low energy. Inconsistent training. Nutrition all over the place. Sleep? Wherever it could fit.

But excuses weren’t the goal progress was.

So we kept it simple: We built a plan around the chaos, not against it.

No perfect routines.No unrealistic expectations.

- Just standards:Train 3–4x per week, even if sessions were short
– Prioritise protein and structure meals around shifts
– Maximise sleep when possible, not obsess over it
– Stay consistent, even on the hard weeks

And most importantly, adapt.

Some sessions happened after 12-hour shifts.Some were quick, focused, and done on low energy.Some weeks weren’t perfect.

But they were done.

6 weeks later:Stronger. Leaner. More energy on shift. Clearer mindset. More discipline.

Not because Katie’s schedule changed.

Because her approach did.

This is what most people get wrong: You don’t need the perfect plan.You need one you can stick to when life isn’t ideal.

Proud of the work put in here this is what real consistency looks like.

If you’re waiting for the “right time”…It doesn’t exist.

Start where you are and build from there.

What a weekend! 🔥A massive congratulations to Olivia, who absolutely smashed the Long Course Wales weekend! 💪🏊🚴🏃Finishin...
05/07/2026

What a weekend! 🔥

A massive congratulations to Olivia, who absolutely smashed the Long Course Wales weekend! 💪🏊🚴🏃

Finishing an incredible 2nd in her age group and 11th female overall is a phenomenal achievement and a true reflection of the dedication, consistency, and hard work she’s put in day after day.

Results like this don’t happen by chance. they’re earned through early mornings, tough training sessions, and the determination to keep showing up even when it’s hard.

This is just another reminder that progress comes from trusting the process. Success isn’t about being perfect; it’s about being persistent. Every session, every challenge, and every setback is building something bigger.

Keep believing in yourself, stay committed to your goals, and never underestimate what you’re capable of achieving. Your only limits are the ones you refuse to push past.

Huge congratulations again, Olivia you’ve done yourself proud, and this is only the beginning! 👏🏅🔥

Remember to slow for me in Ironman wales!

Weekend long rides are more than just adding miles they’re about building endurance, testing your mindset, and enjoying ...
19/06/2026

Weekend long rides are more than just adding miles they’re about building endurance, testing your mindset, and enjoying the freedom that comes with two wheels.

A few tips that make every long ride better:

🚴 Start at a comfortable pace. The goal is to finish strong, not burn out in the first hour.

🥤 Hydrate consistently. Don’t wait until you’re thirsty, small sips every 10–15 minutes can make a huge difference.

🍌 Fuel early and often. Aim to eat something every 30–45 minutes, whether it’s an energy bar, banana, dates, or a gel. Once you feel empty, it’s already too late.

⚡ Mix your nutrition. Carbs are your best friend on long rides, but don’t forget electrolytes to replace what you lose through sweat.

🛠️ Be prepared. Carry a spare tube, mini pump or CO₂ inflator, tyre levers, and a multi-tool. A few grams in your pocket can save a long walk home.

🧘 Listen to your body. If your legs are tired, ease off and enjoy the scenery. Consistency beats one heroic ride.

Most importantly, have fun. Every long ride is another step towards becoming a stronger and smarter cyclist.

Swim 🌊Mass start swims are always an exciting challenge, with plenty of contact and constant battles for position. Altho...
16/06/2026

Swim 🌊

Mass start swims are always an exciting challenge, with plenty of contact and constant battles for position. Although the delayed start wasn’t ideal, it gave everyone the opportunity to acclimatise to the water before setting off. I was pleased to settle into a consistent rhythm early on, averaging 1:20/100m and exiting the water feeling strong and well positioned for the rest of the race.

Bike 🚴

Recent training has been heavily focused on building a strong aerobic base for Ironman Wales, with very little speed work included, so I was happy with how the bike unfolded. Averaging 20mph on a demanding and undulating course was encouraging, despite making two wrong turns at a roundabout. The biggest challenge came at mile 19 when my Garmin mount snapped, leaving me to complete the final six miles purely on feel and perceived effort.

Run 🏃

The run reflected my current training block, with most sessions completed at low heart rate and minimal speed work to manage injury risk. The two-lap, rolling 10km course was exposed to the coastal wind but remained runnable throughout. I was pleasantly surprised with how the legs responded, finishing with a 43-minute 10km off the bike, which provides plenty of confidence heading towards Ironman Wales.

Overall ✅

Overall, I’m very pleased with the performance and to finish in 2:30:00. Nutrition was executed exactly as planned, pacing remained controlled despite the Garmin issue, and the race served as a great benchmark ahead of the final stages of Ironman Wales preparation. There are plenty of positives to take away and it’s encouraging to see the endurance-focused training translating into a strong race performance.

A special mention to Rhys Day, who absolutely smashed his first Olympic-distance triathlon. It was fantastic to see all the hard work pay off with such a strong performance, and I’ve no doubt there’s much more to come. 👏

24/05/2026

WEEKLY ROUND-UP 💪

Another strong week in the books.

This week wasn’t about perfection it was about consistency. Every session completed, every healthy choice made, every extra rep, every early morning, and every time you showed up when it would’ve been easier not to.

Progress isn’t always dramatic. Sometimes it’s adding a little more weight to the bar. Sometimes it’s running a little further. Sometimes it’s simply staying committed when life gets busy.

From body composition goals to preparing for one of the toughest military challenges in the world.When Naeem first came ...
24/05/2026

From body composition goals to preparing for one of the toughest military challenges in the world.

When Naeem first came to me, the focus was improving his body composition building lean muscle, reducing body fat, and creating sustainable habits. He committed to the process, stayed consistent, and put in the work week after week.

As his goals evolved, so did the training. We shifted the focus towards the physical demands of Royal Marines preparation: improving endurance, strength, work capacity, and resilience while maintaining a strong, athletic physique.

The results speak for themselves. Not just in how he looks, but in what he can do. Stronger, fitter, more confident, and ready to take on the next challenge.

This transformation wasn’t built through quick fixes or shortcuts. It came from discipline, consistency, and showing up even when motivation wasn’t there.

Proud of the progress you’ve made, Naeem. The hard work continues, but you’ve already proven what you’re capable of.

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