Tom Frith Coaching

Annual drive to Croatia completed 🇭🇷

SHOULDERS AND ARMS - Key points: Focus on your tempo, range of motion and pushing yourself, watch how my lifts are completed during those final reps!

1.) SMITH MACHINE SHOULDER PRESS

2.) SIDE LATERAL RAISES

3.) PREACHER CURLS

4.) REAR DELT FLYS

5.) SKULL CRUSHERS

6.) SMITH MACHINE SHOULDER PRESS

7.) HAMMER CURLS

8.) SINGLE ARM TRICEP PULLDOWN

*PLEASE READ*

12 months ago, after a major congenital heart surgery, my client and friend Joe had to relearn how to train, rebuild his strength and be patient with his body.

Progress wasn’t linear, and because of his heart condition, he simply couldn’t progress at the same pace as the average person.

Fast forward 12 months, and he’s done something incredible.

He started at 77.4kg and now weighs 78.5kg, so 1.1kg heavier. But that extra weight isn’t body fat. He’s stripped away excess fat and replaced it with lean muscle, completely transforming his body composition while rebuilding his health.

Around 1 in every 250 people in the UK is living with congenital heart disease (CHD).

CHD is a heart condition you’re born with that affects the structure and function of the heart. It can range from mild conditions to complex defects requiring lifelong care.

Many people are diagnosed at birth or during childhood, while others don’t discover they have a congenital heart condition until much later in life.

Congenital heart disease doesn’t always look the same. Raising awareness can help more people recognise the signs, seek support and receive an earlier diagnosis.

I’m incredibly proud of everything he’s achieved. His resilience, consistency and determination have been nothing short of inspiring, and this transformation is proof that even after major setbacks, incredible progress is still possible! ❤️

First summer with my best pal ❤️

Wow, just look at this incredible transformation!

This is my amazing client Rachel, a mum of three, who has completely transformed her physique and lifestyle over the last 24 months.

Over this journey, Rachel has gone from 71kg down to 62.5kg — an incredible 8.5kg lost while completely reshaping her body composition and building a stronger, leaner physique.
Through building muscle, improving body composition, and staying consistent, Rachel has achieved a leaner, stronger, and more confident physique without obsessing over chasing the lowest possible number on the scales.

What makes this even more incredible is the amount of life-changing events Rachel has faced over these 24 months, challenges that I genuinely believe most people would struggle to handle. Yet through it all, she continued to show up, stay committed, and keep pushing forward. Her resilience, strength, and mindset have been nothing short of amazing.

Rachel is living proof that no matter your age, job, or busy lifestyle, you can prioritise your health and achieve incredible things.

So let her journey inspire you to take that first step.

Incredible stuff 👏

If you want to join my team, please click the link in my bio to sign up, or contact me via dm’s and I will explain the next steps!