TGS Health & Fitness LTD. Thomas Sheils

One weight isn’t going to challenge you properly on every exercise.

Think about it…
You might be able to goblet squat 20 or 30kg.
But maybe your overhead press is 10kg.
And your row might be somewhere in between.
So why would we use the same weight for all three?

You wouldn’t.

Your strength is different across different movements.
And it changes over time.
That’s why our gym has a range of dumbbells, barbells and different loads available.
Not because you need loads of equipment to have a good workout…
But because the equipment needs to be able to accommodate you.

Where your strength is today.
Where it’s stronger.
Where it needs improving.
And then, as you get stronger, we can increase the challenge again.

Because the goal isn’t just to complete the exercise.
It’s to keep progressing.
To keep testing yourself.
And to get stronger across all of your movements.

The right equipment doesn’t do the work for you.
It just gives us the tools to keep challenging you properly.

You don’t always need more knowledge.
Sometimes you need structure.

Emre is a personal trainer.
He works in a gym. He knows how to train. He understands nutrition.
But when he started coaching with me, he was honest about where he was struggling.

Accountability.

He was making excuses not to train, struggling to stay consistent and wasn’t holding himself to the same standard he expected from his own clients.
So we didn’t give him more information.
We gave him structure.
And three months in, we’re seeing some pretty good proof that it’s working.

VO₂ max: 40 → 52
Deadlift 5RM: 90kg → 105kg
Squat 5RM: 65kg → 77.5kg
And importantly, his VO₂ max hasn’t just jumped from one measurement to another.
It’s been gradually increasing week after week since starting the programme.

Now we’re building towards Hyrox Dublin and London.
This is why I don’t believe fitness coaching should just be about losing weight.

We want to improve your strength.
Your cardiovascular fitness.
Your work capacity.
Your habits.
Your consistency.
And ultimately, your health.

Structure is what makes all of that possible.

And if you’re someone who already knows what you “should” be doing but struggles to consistently do it…
You might not need more motivation.
You might just need a better system.

Let’s start the week as we mean to go on!
This is a hand dominant video, setting the bar for authority in this 90 seconds video 😅

Routine & Structure!

Most people don’t have any that includes self care…
Because that’s all health is…
Self care!

Moving more…
Working the muscles…
Taking time for yourself…
Eating well and within your numbers…
Feel better, move better…
Self care at its most basic level 🙃🙃🙃

And most people want to be healthier, and genuinely don’t get how to get started..
How to stay in a routine…
Or what specifically that they need to do?

But I can show you how 👌🏽
I’ve been showing people for 15 years how easy it is to make health a normal part of their lives…
What makes you think that you’ll be any different or any more impossible?

I’m a message away when you’re ready 👌🏽

Sometimes the answer isn’t to eat less.

When Caz started coaching, she was averaging around 1,600 calories a day.
Her estimated maintenance was around 2,400.
Yet she wasn’t losing weight.

So we didn’t slash her calories further.
We actually started increasing them.

The focus was on getting enough food in, improving protein, creating more balanced meals and building habits that fitted around being a busy mum.

Three weeks later:
117kg → 115.2kg

But the weight loss isn’t actually my favourite part of this.
Caz was averaging around 3 hours sleep when she started.
She’s now averaging 4.5 hours.

That’s still nowhere near where we’d ultimately want it to be, but it’s a huge improvement.
And it shows why I don’t coach people by simply handing them a calorie target and telling them to eat less.
We look at the whole picture.
Nutrition.
Movement.
Training.
Sleep.
Stress.
Routine.
And the reality of their life.

Because sometimes the thing someone needs to do to get better results isn’t another restriction.
It’s learning how to eat enough, consistently.
That’s exactly what we’re working on with Caz.

Willow (my 4 year old daughter), what would make you overweight?

And her answer, so naive but also relating to some truth in the 21st century.

This post may rattle some cages.
But I’m fine with that…
Because it’s our duty as parents to ensure our children are healthy and prepared for adulthood.

But listen to this post and leave any comments below 😁