Timmy Coulter Fitness

Neena started in the gym with lower back, knee & foot pain and very little gym experience.

She had already tried everything to get rid of the aches and pains but nothing worked.

So we kept it simple:

➡️ 2 sessions a week
➡️ Focus on form
➡️ Build consistency

Once that locked in, we dialled in nutrition to reduce body fat and take pressure off her joints.

Result?

✅ Stronger body
✅ Weight dropping
✅ Pain fading

Session by session, she kept improving and it added up to some serious progress 🔥

If you want to start seeing proper results with your training, hit the link in my bio and apply for coaching 💪

A Change for the Better 🚀

I’ve put off sharing my own progress for a long time. I didn’t think much had changed… but looking back now, the difference is impossible to ignore.

2022
Fresh out of university. Working and coaching full time. Training was inconsistent, nutrition was not a priority, and progress was almost non-existent.

2024
The scales were moving in the wrong direction thanks to a lack of structure with nutrition but training was slowly improving with quality and consistency.

2026
Now everything is clicking into place!
Weights 3–4 times per week.
Running 2–4 times per week.
Nutrition simple, repeatable, and sustainable.

And the best part? I didn’t have to give anything up. I still eat out. I still enjoy weekends with friends. I just don’t let them spill over into the week. Finding that balance took time and effort but it has definitely changed everything!

This has been a huge reminder that real results don’t happen overnight. They happen when you zoom out and commit for the long haul. That’s where the biggest transformations are made.

If you’re ready to start building long-term, sustainable progress, drop me a DM 💪

When we started, wanted to increase his confidence on the gym floor so he didn’t have to just focus on classes. The goal was simple: build a foundation, learn the basics, and gain confidence with every session.

We began with fundamental movements — bodyweight exercises, and light resistance for the first 2 weeks — focusing on perfect form and consistency.

Over time, we gradually progressed to more complex lifts, heavier loads, and challenging sessions that pushed his body.

Along the way, we made simple, sustainable nutrition changes — more protein, balanced meals, and smarter food choices to support recovery and muscle growth.

Fast forward 12 weeks ➡️

✅ Noticeable muscle gain

✅ Strength increasing week after week

✅ Confidence at an all-time high

4 Weeks in for , strength increasing week to week and 4 kilos down🙌

Here’s what we did to start seeing results⬇️

We started with a training program 3x per week, built around key compound lifts to get the most out of each session. Also, one big goal for Along was to reduce pain in his left shoulder. With just 5–10 minutes mobility work, that pain has drastically decreased.

Combining a program with a nutrition plan based on making smarter choices: more protein in each meal and better portion control with carbs and fats — simple, sustainable changes.

Over the 4 weeks Along made sure he was ticking off his sessions in the gym, his daily habits and logging his nutrition!

What Next?

We’re now transitioning into a 4-week phase with 2 upper body and 2 lower body days, where we’ll target muscle growth while continuing to rehab his shoulder.

Client Review🙌

It has been great working with this client online over the past 6 weeks!

Between managing travel, different time zones and long haul flights, we both knew it was just about keeping good habits and getting into the gym a few times per week!

No focus on the scales but this client still managed to drop some weight and still enjoy more food and alcohol than usual, all from making small conscious decisions where possible✅

If you want to see results like this DM me🏋️‍♀️

Do you need a deload week?

Deload weeks can be an incredibly useful tool if used correctly in your training.

It helps you recover both physically and mentally and then sets you up for the next phase of your program.

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