Luke Rands Personal Training

Bilal came back off holiday feeling a little lost

10 days away followed by night shifts at work and getting ill in the process had him feeling deflated

Understandably so he wanted to get back on the wagon as quick as possible and continue shedding the body fat he’d made great progress with before going away

The problem is going from where he was after all of that to back to doing everything we’d built up to pre holiday felt just a little to much

It was overwhelming…

To many things to think about

And as a result impossible to stick to

So we jumped on a call, we problem solved and we came up with a plan

A plan that he could stick to

One that would get him infinitely better results than the old one because he could do the one thing that matters most

Put it in to action

See that’s what my job is as a coach

To meet you where you’re at and give you what you need to make it work for you

We can all download a crappy pdf training plan online

These days you can even get Chat gpt to write you one let’s face it

But having a coach is what bridges the gap from a plan on a page to actions being taken

Maybe it’s time you reach out for help on bridging that gap

If so. Message me “GAP” and I’ll be in touch to see how I can best help

Casually defying gravity on a random Thursday morning 😍

Absolutely loved it, hairline did not 😂

Roll on the next time

The team’s flying!!!

Weight down, Strength up, Confidence sky high

You might notice some of the teams wins revolve around lifestyle factors

Such as steps, sleep, meal prep blocking etc.

As much as yes the programme in the gym gets the result when paired with the right nutrition strategy

That’s all worthless if the other 23 hours aren’t taking you closer to where you want to be

Running half marathons, dropping 10kg’s or hitting a new squat PB

These are all the shiny prizes that everyone see’s but it’s not without getting the rest of the hours in check that you actually achieve these

Proof I’ve done something since I last showed my face on here

Told myself at the start of this year I’d cut out doom scrolling on socials as much

Good news is I’ve managed that quite well

Bad news is I’ve got worse with actually sharing what’s going on in life

So here’s what you’ve missed

1. Tomaree head Summit - Class run 😍
2. Runs with the squad of course 🤷🏼‍♂️
3. Proof how happy life’s got me right now 😆
4. Sunsets in Bondi 🌅
5. Trainings on the up growing szn 💪🏼
6. Basically tiger woods m8🏌🏼‍♂️
7. Evidence in support of the gym just being a big playground🛝
8. Forgot a shirt to train in, robbed a friends, looked class 🤷🏼‍♂️
9. Koala’s are sick 🐨
10. Nights out on the diet cokes🥤
11. Give big kids adult money and some free time, they’ll buy a basketball and proceed to fail 15 million 3 pointers🏀
12. Don’t be a bitch, do your squats 🏋️‍♂️
13. Work Fam, that’s not just for work 🧑‍🧑‍🧒‍🧒
14. Don’t remember taking this but I’m sure you’ll all appreciate a close up 😂

I’ll do better with this whole content thing going through the rest of the year 👊🏼

The age old question…

Meet Faz,

He came to me 16 weeks ago, with the goal of getting jacked

Add muscle mass

Get leaner

Look and feel better in his clothes

I put him through my launchpad phase for 4 weeks to get his training, nutrition and daily habits in a spot to be able to actually achieve this

Since then he’s gone from success to success

Adding size to his chest and arms

Recomping his physique to look leaner at the same time

6.5cm’s added to the arms is no easy feat no wonder his shirt sleeves are starting to feel claustrophobic

As we head into 2026 we’ve got plans to continue building on last years success

Jumping into a fat loss specific phase to get the abs showing through

Before putting on even more size in his next muscle building phase

Want your plan built out to smash the new year like Faz is gonna

Message me “Thrive” and I’ll see how I can best help

Do you wanna drop 5-10kg of fat, PB your lifts in the gym & run further and faster than ever before whilst fitting your clothes better???

Here’s the deal: I’ve got 5 spots open on my first intake of the year !!

This is not some crappy cardio plan or another fad diet that’s impossible to stick to.

It’s NOT a “quick fix”…but in 18 weeks you will be AMAZED with the results.

You’ll be...

Bigger - to start filling your shirt sleeves
Faster - running distances you haven’t ran quicker than you ever thought possible
Leaner - dropping the excess body fat to reveal the physique beneath
Stronger - Lifting heavier than you ever have

If you’re dreaming of having it all but constantly struck down by injuries, lack of time or unsure of what you should actually be prioritising then I’ve got a space with your name on it!!

What you get:

18 weeks 1:1 coaching

🔥 A personalised training plan that gets results - Structured training catered to your specific goals

🔥 Nutrition knowledge & plan to back it up - Meal plans, Recipes & guidance personalised to your dietary needs

🔥 Expert technique refinement - dialled in ex*****on to speed up your results ten fold

🔥 Daily Accountabilty - Daily touch points and weekly formal check ins to keep you on track to your goals

I’ll be real, i can only help you if you’re ready to change. I don’t work with wet wipes looking to pass the blame

So if you’re still reading this, you are the type of person I want.

DM “Formula”and I’ll send you more info!!