BC Fitness

Ben Coles - Online Coach & Personal Trainer Welcome to BC Fitness

My name is Ben Coles and I am a fully qualified personal trainer.

I have been working within the fitness industry for the last 10 years. I offer personal training sessions and 1-1 online coaching. I run my personal training sessions at Horizon Leisure centres in Waterlooville and Havant.

I offer:
Gym-based personal training
Online coaching
Group training
Fitness classes
Specifically tailored programmes
Nutritional guidance

Qualifications
Level 4 Specialist In

Cancer Rehabilitation
Level 3 Diploma In Exercise Referral
Level 3 Personal Trainer
Level 2 Circuit Training Instructor
Level 2 Kettlebell Instructor
Optimum Nutrition For Health & Performance
Black Belt In Kickboxing

What can I help you with? Reducing body fat and improving your physique
Building muscle and strength
Creating sustainable eating habits
1-1 and group online coaching
Exercising with injuries/medical conditions
Support and nutritional guidance

Facebook - bencolesfitness
Instagram - bencolesfitness
Website - www.bencolesfitness.com

27/03/2026

Don’t make these excuses!

I’m too busy to get in shape.
The problem isn’t being too busy, it’s prioritising time to train and eat well. Most people have the time, they just don’t know where to get started.

I can’t eat healthily, it’s too expensive.
Eating healthy isn’t expensive; you just need to plan your meals and make better food choices. Prepping your food is one of the easiest and cheapest ways of keeping on track with nutrition.

I don’t have time to train.
Time isn’t the problem; it’s structure. You need to plan your training within your week rather than winging it. Most of my clients have specific training days, so they know exactly what they're doing each week.

I don’t want to spend hours in the gym.
You don’t need to spend hours in the gym; you need a minimum of 3 spare hours per week. We all have 3 hours spare to fit in some exercise. This doesn’t have to be in the gym either; there are plenty of other forms of exercise you can do.

If you need help structuring your training and nutrition into your week, DM me the word “STRUCTURE".

26/03/2026

Don’t make these 3 training mistakes this spring!

Don’t neglect your training!
As the weather improves, you will probably notice a drop-off in the gym, and this is a huge mistake people make. Don’t neglect your training this spring. Keep that routine and structure in place!

Don’t spend hours doing cardio!
You don’t need to spend hours doing cardio each week to get results! Sure, cardio can play its part, but you also need to look at your nutritional habits if fat loss is the goal!

Don’t give up!
It’s easy to have that “I can’t be bothered attitude in spring, but keeping consistent is the key to making progress. Keep routine and structure to keep you on track to reaching your goals!

If you’re struggling with structuring your workouts this spring, DM me the word “STRUCTURE”, and we can have a chat about your goals!

24/03/2026

“How can I fit exercise into my life? I’m so busy!”

The key is to plan!

Not planning your week is one of the reasons you’re not consistently exercising.

"I just don’t have the time to train this week”

This is what’s holding you back from reaching your goals!

I’m busy, work long hours, and now have a toddler. Does that now mean I don’t have time to exercise?

Not at all!

I plan my exercise for the week the same way I would plan anything else. Yes, I know I have to be a lot more flexible, and not every week will be perfect, but my aim is still to train 4-5 times each week.

Take a step back and look at how busy you are. If you have the time to watch Netflix for 2 hours a day, I’m sure you can fit in 30+ minutes of exercise!

23/03/2026

I’m opening just 3 spaces for my 12-week summer lean programme!

This is for driven individuals who want real results before summer!

Here’s what you get:

✅ A personalised training plan built around your busy lifestyle, so you stay consistent and actually enjoy your workouts.

✅ Tailored nutrition coaching designed for maximum fat loss and muscle definition — without extreme dieting.

✅ 1-1 coaching with me where I’ll guide you, educate you, push you, and hold you to a higher standard than you hold yourself.

✅ Weekly accountability so there’s no cutting corners, just ex*****on and results.

✅ A long-term strategy so you never need another “quick fix” programme again. You’ll know exactly how to maintain your results for life.

This isn’t just about looking good for summer.

It’s about improving your confidence inside and outside of the gym.

Taking photos without hesitation.

Feeling proud of the body you’ve built.

You can either make this the summer everything changes…

Or repeat another year of “I’ll start soon.”

If you’re serious about transforming your body and confidence, DM me ”SUMMER LEAN”, and we’ll talk through the details.

⚡ Only 2 more spaces are available so that I can maintain high support.

I’m opening just 3 spaces for my 12-week summer lean programme!

20/03/2026

“I’ve left it too late to get started!”

You might be reading this and thinking, yeah, I’ve left it too late, my holiday is only a couple of months away, and I’ve missed my chance to progress!

You might be thinking, what’s the point in starting now? My holiday isn’t far off. But this attitude is the exact reason why you won't make progress.

It’s not about waiting for the perfect time; it’s all about just getting started!

Even if you’ve only got a short amount of time before your holiday, you can still get results.

But…

You need to get started!

Stop waiting for the perfect time and start introducing some changes to your lifestyle gradually. I guarantee you will feel better about it!

If you’re struggling with your progress, DM me the word “TRANSFORMATION”, and we can have a chat!

18/03/2026

My online client dropped 11kg and completely transformed her physique!

My client wishes to stay anonymous but wants to share her amazing progress!

My client initially got in touch because she was struggling to maintain her motivation and needed some guidance in the gym. She wasn’t utilising her time in the gym effectively, as she didn’t know how to use many of the machines.

Here’s what we did!

We spent her initial 12-week block focusing on 2 weight training sessions per week; she is very busy with work and family life, so we wanted to set a realistic training target for this first block. After her initial 12-week block, we increased this to 3 times per week and adjusted her training plan, which she now loves. We have now transitioned her workouts into a variety of full-body movements and running!

We took things slowly with nutrition, kept calories higher for a while, and focused on a steady rate of loss. Not having a time frame took the pressure off, and she steadily dropped a consistent amount of weight each month. Now she is in a comfortable position; we have focused on a maintenance phase, then transitioning back into a deficit.

We set up her training plan with a combination of free weights and machines to give her variety but also structure. Her strength has jumped to some incredible heights, and she is the strongest she has ever been in the gym. She is performing exercises in the gym, which have pushed her outside her comfort zone, and now she has the confidence to perform these each week.

To help keep her on track, we had a monthly call to discuss any changes we needed to make and also a monthly 1-1 session where we could check her form and ensure she was performing exercises correctly.

I want to help more hard-working people, so if you want to make some life-changing results, DM me the word “TRANSFORMATION” and we can chat about your goals.

17/03/2026

Here’s my plan for dropping 5kg in 8-10 weeks!

With the correct approach, dropping 5-8kg in time for summer is a realistic goal!

Here’s my plan:
- 3 weight training sessions per week (upper, lower, upper)
- 2 runs per week
- Sensible approach to eating (3 meals and a snack)
- 10,000 steps average per day
- 3+ litres of water per day

No overly complicated training plan.

No unsustainable approach to nutrition.

No goals that I can’t stick to.

This plan is tailored towards me, and realistically, it’s what I can fit in each week. Your plan should complement your life and be something you can adhere to!

Don’t set yourself up to fail by starting an unrealistic plan. Sure, your plan will be tough, but it should still be realistic.

I have clients who train 5 days per week, I have clients on 12,000 steps per day, and I have clients who eat 1500 calories per day. Every single one of them is different, but the one constant thing is a realistic plan!

If you’re struggling with structuring your training or nutrition, DM me the word “STRUCTURE”, and we can chat!

16/03/2026

I’m opening just 3 spaces for my 12-week summer lean programme!

This is for driven individuals who want real results before summer!

Here’s what you get:

✅ A personalised training plan built around your busy lifestyle, so you stay consistent and actually enjoy your workouts.

✅ Tailored nutrition coaching designed for maximum fat loss and muscle definition — without extreme dieting.

✅ 1-1 coaching with me where I’ll guide you, educate you, push you, and hold you to a higher standard than you hold yourself.

✅ Weekly accountability so there’s no cutting corners, just ex*****on and results.

✅ A long-term strategy so you never need another “quick fix” programme again. You’ll know exactly how to maintain your results for life.

This isn’t just about looking good for summer.

It’s about improving your confidence inside and outside of the gym.

Taking photos without hesitation.

Feeling proud of the body you’ve built.

You can either make this the summer everything changes…

Or repeat another year of “I’ll start soon.”

If you’re serious about transforming your body and confidence, DM me ”SUMMER LEAN”, and we’ll talk through the details.

⚡ Only 2 more spaces are available so that I can maintain high support.

Let’s build your strongest, leanest, most confident self yet.

13/03/2026

I can’t get started yet, I have a holiday coming up!

I get it, your holiday is nearly here, and you think, what’s the point in starting now, I'm going away next month.

This is the exact reason why so many people fail!

In a month, you can:
- Implement new habits
- Build a structure with your training and nutrition
- Start focusing on building your new routine
- Start dropping body fat and working towards that summer body

By not starting now, all you’re doing is prolonging results!

You’re not going to make life-changing results in a month, but you can certainly make positive changes which can impact you in the long run!

Don’t wait, get started now!

12/03/2026

5 steps to get summer-ready!

Summer is fast approaching, and before you know it will be here.

Now wouldn’t you love to walk into summer in the best shape possible? If you do, you need to get started now!

Maybe January and February didn’t go to plan, and that’s fine, but the main thing is just get started now.

Don’t rely on those two months of the year! Just because they didn’t go to plan don’t go thinking there is ‘no point in starting’. You still have months to train and be in shape for your summer holiday.

Here are my 5 steps to smash the next few months!

1. Start now! Stop procrastinating!
2. Follow a plan that’s tailored to you!
3. Get support and accountability!
4. Set goals and targets to hit and set a deadline!
5. Focus on being consistent, not perfect!

You’ll be amazed at what you can achieve when you knuckle down and focus!

If you’re struggling with how to structure your training and nutrition, DM me the word “STRUCTURE”, and we can chat about your goals!

Address

Waterberry Drive
Waterlooville
PO77UW

Website

https://www.bencolesfitness.com/

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