Thelakescoach- Health & Fitness Coach

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Thelakescoach- Health & Fitness Coach Spanish content- Follow: Thelakescoach LATAM

Personal Trainer with over 12 years experience, achieving consistent results for a wide variety of clients - Offering Online Coaching, In-Person CoachingGroup Coaching & Online Programs.

🚨6 SIMPLE PROTEIN HACKS TO BOOST YOUR INTAKE💫 Here are 6 different simple protein hacks I use to boost my daily...
14/10/2026

🚨6 SIMPLE PROTEIN HACKS TO BOOST YOUR INTAKE💫

Here are 6 different simple protein hacks I use to boost my daily intake without significantly driving up calories.

🚨6 FOUNDATIONAL RULES FOR MALE HORMONE OPTIMISATION💫 Focus on building the foundations to optimize your hormone...
13/10/2026

🚨6 FOUNDATIONAL RULES FOR MALE HORMONE OPTIMISATION💫

Focus on building the foundations to optimize your hormones.

1. RESISTANCE TRAINING
- Exercise and resistance training increase testosterone and growth hormone acutely.

2. GET 7-9 HOURS SLEEP
- Adequate recovery is a non negotiable for hormone balance.

3. MAINTAIN A HEALTHY BODY COMPOSITION
-Excess body fat is linked to lower testosterone levels. Fat cells convert testosterone to estrogen.

4. EAT NUTRIENT DENSE FOODS
- Total calories aren't the only thing that's important. Your body requires micronutrients, amino acids and essential fatty acids to function optimally.

5. MANAGE CHRONIC STRESS
Higher cortisol levels (the body's stress hormone) has an inverse relationship with testosterone. Meaning the higher our cortisol levels, the lower your testosterone.

6. GET SUNLIGHT & SUPPLEMENT WISELY
- Sunlight (Vitamin D3), magnesium and zinc are a few key micronutrients involved in hormone balance.

12/10/2026

🚨CAN YOU MAINTAIN WITHOUT TRACKING CALORIES?💫

My goal as a coach is to help you build the skills and confidence to maintain your results with a routine you can sustain.

For some people, that means gradually moving towards:

• Repeatable meals and sensible portions
• Consistent protein intake
• Regular training and daily movement
• Periodic checks of weight, body composition and performance

The right level of tracking depends on your habits, preferences and how you’re responding.

Some clients benefit from continued logging; others can manage with simpler checks.

We reduce the burden while keeping enough feedback to make informed decisions.

Want help building a maintenance approach that fits your life? Message me “MAINTAIN.”

🚨WHAT DOES MALE HORMONE OPTIMISATION MEAN?💫 Your progress should show up in your life as well as in the mirror....
09/10/2026

🚨WHAT DOES MALE HORMONE OPTIMISATION MEAN?💫

Your progress should show up in your life as well as in the mirror.

As a coach, I want my clients to build strength, develop a physique they can maintain and feel capable in everyday life.

That is what male hormone optimisation means within my coaching: improving the foundations that support health and performance.

We focus on appropriate nutrition, purposeful training, sufficient sleep, manageable fatigue and habits that fit your life. We monitor your response, review meaningful patterns and make informed adjustments.

Testosterone is part of that wider picture. Energy, mood and libido provide useful context, but they cannot diagnose testosterone deficiency. Recognising when medical assessment is appropriate is part of responsible coaching.

You can pursue an ambitious physique goal while giving your health, recovery and daily wellbeing the attention they deserve.

✅ Build your foundations.
✅ Understand your progress.
✅ Create an approach you can sustain.

For coaching that considers your physique, performance and the person behind the data, message me “PERFORMANCE.”

08/10/2026

🚨HOW TO CALCULATE YOUR MAINTENANCE CALORIES💫

Your maintenance calories shouldnt be set in stone, they should be flexible based on any body composition changes (over 2-3 weeks), performance or change in activity level.

Monitor key metrics and make adjustments as you go....

Ensure you calculate your calories based on your current body stats (weight, age, height, etc) and current activity level.

If these factors change you should recalculate your maintenance calories.

If you need professional help and support to achieve your goals, drop me a DM 🤟

🚨MAINTENANCE CHEAT SHEET💫 Maintenance doesn't mean permanently living in a calorie deficit. ❗️But the...
06/10/2026

🚨MAINTENANCE CHEAT SHEET💫

Maintenance doesn't mean permanently living in a calorie deficit.

❗️But the fundamentals still matter❗️

✅ Continue resistance training
✅ Eat sufficient protein
✅ Keep daily activity consistent
✅ Prioritise sleep and recovery
✅ Monitor weight, body composition and performance trends
✅ Make small adjustments when repeated evidence requires them

As a coach, I’m not going to change someone’s calories because of one unexpected weigh-in or one imperfect weekend.

I look at the wider pattern.....

If body weight, waist and performance are stable, we hold the plan.

If several weeks of data show a genuine change, we adjust the smallest relevant variable—and then collect more information.

That is the difference between reacting emotionally and coaching objectively.

Save this maintenance cheat sheet for the end of your next fat-loss or growth phase 📸

If you want help building a plan that allows you to maintain your results without constantly dieting, message me **“MAINTAIN.”**

🚨FIVE SIGNS YOU'RE READY TO STOP DIETING💫 One of the most important coaching decisions is knowing when N...
29/09/2026

🚨FIVE SIGNS YOU'RE READY TO STOP DIETING💫

One of the most important coaching decisions is knowing when NOT to push harder.

A calorie deficit is a temporary tool. If hunger remains high, performance declines, food occupies too much mental space, and energy or recovery deteriorates, demanding more discipline may not be the right response.

I don’t recommend ending a diet because of one difficult day. I look for repeated patterns alongside the client’s progress, goals and ability to keep executing the plan.

Sometimes the right decision is to continue.

Sometimes it is to pause.

Sometimes moving into maintenance is the more productive option—especially when enough progress has already been achieved.

Maintenance is not quitting.

It is an opportunity to consolidate the result, restore flexibility and practise maintaining progress without living permanently on a diet.

Swipe through the carousel for five signs it may be time to stop dieting.

If you’re unsure whether to continue your fat-loss phase or transition into maintenance, message me **“MAINTAIN.”**

25/09/2026

🚨HOW TO INCREASE TESTOSTERONE NATURALLY: PART 2💫

Here's part two of my top tips for increasing testosterone naturally.

I get asked about this all the time with my clients.

There seems to be a lot of confusion about this topic so hopefully i can provide some clarity and valuable insights for you all.

Here's some common questions i get asked;

Can you increase testosterone? Yes

Do you need TRT or gear to increase your T levels? No

Do optimal T levels matter? Yes, absolutely

Will natural methods for increasing T levels give you levels above the natural range? No.

Do you need your T levels above the normal range to build muscle? No.

Do you need to be injecting gear to get results in the gym? No.

What should I do if i think my testosterone levels are low? Get your blood levels tested

Should I take TRT if my testosterone levels are low? I would try to normalise your levels first through positive lifestyle changes such as those covered during these videos and discuss your options with your Dr.

24/09/2026

🚨3 REASONS YOU FAIL DURING MAINTENANCE💫

You don't fail during maintenance because you ate one social meal, saw one higher weigh-in on the scales or skipped one training session.

Problems usually begin when your overall structured approach gradually breaks down, normal fluctuations can trigger emotional reactions, or occasional flexibility becomes repeated inconsistency.

Your goal during maintenance is not perfection.

It is about RETAINING enough structure and focus to keep your overall direction stable.

If you want coaching that helps you maintain your results without living permanently on a diet, message me “MAINTAIN.”

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Unit 4 Street Nicholas Gate Retail Park
Carlisle
CA12EA

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+447894057874

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