Kai Coad

22/09/2026

Been a while 👋

25/08/2026

Client feedback is key for any coach.

It helps you identify where you are going wrong, and what you are doing right.

📉 Some people find results the most rewarding. Sure these are great and what helps you grow your business, but for me, this isn’t the most rewarding part.

For me, the best feeling is when a client you work with, fully understands what needs to be done, and has all the tools to keep progress going without you or your accountability.

Yes, we all want clients to stay. Not just for financial gain, but also to keep the results going. But to set up someone for life, without the need for a trainer is more valuable than 💷

📢 Shout out to Jas for smashing her goals while we worked together.

If you want to feel the same experience as Jas, drop a comment and let’s talk 🗣️

14/08/2026

05/08/2026

Post wedding Check-In

The 6-week cut went well.

Conditioning is better. Tighter around the stomach. Better chest definition. Arms are looking better. More detail in my back. Better quad separation.

Dropped 7-8Kgs

After seeing the difference, I want to keep the cut going.

Drop more body fat, and better definition is the goal.

Once I'm at a good stage with this, we can start to build the physique and increase muscle mass.

Let's see where the next few months take us.

09/07/2026

Week 5 Day 4
Down to a 35 waist this week. More weight to come off but I am very happy with the progress so far. Just need to keep pushing through.

02/07/2026

How to stay on track while enjoying your holiday

I recently went to Perranporth for a family holiday (with the addition of birthday celebrations for )

Here’s what I did to stay on track while still enjoying myself:

1. I got my steps in. 
This was easy enough to do when you have a toddler running around having fun, playing at the park/doing activities.
2. Completed 3 workouts 
- 50 Squats

Having these spit into 3 different workouts meant I could still be active during the day with only doing 20m “workouts”
3. Engage in other activities
We had swimming booked for 3 days, which even though it was more focusing on the kids, it is still some exercise
4. Food was “balanced” 
I allowed myself to enjoy my time. I had alcohol, sweet treats, savoury snacks etc. I still tried to get my protein in, with the help of shakes. We went to the local Aldi, where I got some high protein yoghurts to add as a snack or breakfast
5. Sleep was average
sleep wasn’t necessarily the 7 to 9 hours that is recommended for recovery. This was due to late nights, early starts with entertainment in the evenings baby getting up early for bottles, etc.

The key thing here is to enjoy the time outside of the gym enjoy your time with your family, your friends and as long as you’re doing some form of exercise which doesn’t have to be your typical workout. Just getting your heart rate up and the blood pumping will be sufficient to minimise the effects of taking time out of your workout routine.
👑 ❤️

30/06/2026

Week 4 now
Weight is coming down ⬇️

Gym sessions are still going strong 💪
Strength is yet to take a hit, but I expect it to level out/decrease in the final phase

This is my current upper body routine - day 1/3 🏋️

All my sessions can be done only using dumbbells/bodyweight

Anyway, see you in the next one 👋

23/06/2026

Its been a minute 🫶

We are now into week three day two of my six week cut to get wedding ready.

Calories are down to 2450 a day and I’m starting to feel the reduction in calories being more tired, more hungry but we keep pressing on.

Strengthen the gym is staying up at a reasonable level.

Let’s see what this next week brings

Anyway, see you in the next one 👋

18/06/2026

Week 2, day 1&2 review

Spent the night away at Chessington world of adventures with the family the kids and some friends. Nutrition while we were there wasn’t great. Lots of picnic bits like sausage rolls crisps, some chocolate and we ate out that evening as well.

Tuesday was roughly the same. Lots of picnic stuff again and also didn’t eat a proper meal in the evening because we were just finishing up the rest of the food in the car on the way home.

Sometimes we have days like this where we can’t 100% control what we’re eating. But we have to make the best choice as we can.

Day 3, we got straight back on it.

Feeling positive about the week ahead. Weight is also coming down nicely.

There’s crack on and smash this week.

See you in the next one 👋