Chris Spence Coaching

What better way to show you the results and outcomes you can achieve working with us, than to let our team do the talking.

Unfortunately we can’t fit all of the transformations and PB’s on 20 slides so this is just a snapshot from over the years.

Every single one of these people felt stuck, had tried multiple diets and generally worried that things would never change for them. But with our help, they proved themselves wrong and have never looked back.

If you want to achieve a transformation like any of these guys, then get in touch today 😊

Check out what Ainsley has achieved in just 12 weeks 👏

He initially signed up for our transform package in order to lose some fat and get in better shape for going on holiday with his family and wanted to set a good example for his boys.

Over the 12 weeks that followed he didn't miss a beat 🎯

From day 1 he made a plan for nutrition, training and staying active each week, including working around business trips, and anytime something didn't go to plan he made sure to do what was needed anyway despite the inconvenience, then revisited his plan to make sure it never happened again.

Always looking for solutions instead of problems and his diligence paid off in a big way 🙌

Abs on display, 20kg weighted chin ups, 150kg deadlifts for sets of 10, 105kg back squats for sets of 10, 1st 10k trail run in one hour (in a storm 🌩 😂) the list goes on and on

Now after a very successful cut we're into our maintenance phase to make sure everything sticks for good and as expected Ains is smashing it 🏆

Well done Ainsley 👏 👏👏

Happy birthday ❤️

Failure to adapt your environment will lead to your environment adapting you.

If we think about how our environment shapes behaviour, it becomes easier to understand how health slowly erodes over time.

Where we once foraged and hunted for food, we now pick it up in a shop or have it delivered to our door.

Many modern foods are engineered to be calorie dense, easy to overeat, and nutritionally poor.

Even the trip to buy them usually happens sitting down.

At work, many of us sit for hours at a time, multiple days a week.

The commute there and back? Also seated.

Modern environments are designed for convenience and efficiency — not movement.

This combination of overconsumption, poor diet quality, and low physical demand slowly erodes fitness and health.

The world isn’t worse because of this. In many ways it’s incredible how far we’ve progressed.

But we do need to recognise how these changes shape our behaviour.

Lovely Sunday ❤️

Happy Birthday to my favourite person ❤️

The ability to change or maintain your current level of bodyfat comes down to energy balance measured in Calories

Much like how an inch measures size and miles per hour measures speed, Calories measure energy

Your body requires energy for all of its functions

These energy requirements can be broken into 4 parts

Basal Metabolic Rate (BMR)
This is the energy required to breathe, make your heart beat, for brain function. The energy required for you to sustain life at rest

Non-Exercise Activity Thermogenesis (NEAT)
This is the energy required for you to walk, cook, clean, chores etc. The energy required for you to move in your daily life outside of planned exercise sessions

Exercise Activity Thermogenesis (EAT)
This is the energy required to do a spin class, a weights session, 5k run etc. The energy required for planned exercise sessions

Thermic Effect of Food (TEF)
This is the energy required for your body to break down and extract nutrients from food you eat. For example, you take a bite of a banana, chew it, swallow, your body then massages the banana down to your stomach and begins breaking it down into glucose, fructose, fibre and extracts the vitamins and minerals, then shuttles all of these constituent parts around your body to cells that can either use or reconstitute them into other parts for later use. These are all energy costing processes

These 4 parts make up your Total Daily Energy Expenditure (TDEE)

TDEE can be thought of as Calories Out
Food Eaten can be thought of as Calories in

If your TDEE is 2000 Calories and you consume 2000 Calories, your bodyfat will stay the same, as the amount of energy you used was equal to the amount of energy you put in

If your TDEE is 2000 Calories and you consume 2500 Calories, that’s more than you’re using so your body stores that extra energy for later use, extra energy in the body is stored as fat. This is a Calorie surplus

If your TDEE is 2000 Calories and you consume 1500 Calories, that’s less than you’re using so your body has to break down its own stored fat to provide you with energy because you never got enough from food you ate. This is a Calorie deficit

Now you know 🤓

Imagine you could walk up to a cash machine and deposit £100 and every time you do it spits out £200 right back at you.

Would you use that cash machine?

Let’s be honest, you’d be stupid not to.

Keeping that in mind,  did you know that for every hour you invest in training you're getting a return of 2 or more higher quality hours?

That is a return of at least double your investment plus perks. 

Think about it,  you’re a fitter, healthier person better able to fully enjoy the time & experiences you have.

You've got more focus & energy, so you feel better, more productive and able to get more done in a shorter space of time.

Makes you think twice about "not having time to train".

It doesn't take hardcore training sessions to get the benefits either.

If you're sedentary it can be a simple as going a few brisk walks each week to get started.

Once you're fitter you make it more challenging.

You have the ability to upgrade your life and the bar for entry is so low that it's on the floor, you just have to make the decision to step over it.

I’m a coach, here’s what I’m looking for when I’m watching clients lifting:

Full range of motion – I want to see you using the largest pain-free range of motion you’re capable of for the entire set. I’m watching to make sure you don’t shorten your range of motion to make it easier when you start to get tired or when we increase the weight.

Control during both phases of the lift – I’m watching to make sure you don’t just allow the weight to fall when you’re lowering it back down otherwise you’re skipping 50% of your workout. I also don’t want to see you bouncing out of the bottom of reps to help you get back up.

Maintaining form – I want to see you maintain good form throughout the entire set and not use momentum, other muscle groups, or alter your body position to make things easier.

Hard sets – We need to make sure we’re working hard enough if we want results, so I’m watching to make sure you’re working at the appropriate intensities and not just quitting when you feel uncomfortable.

Implementation of specific cues – Once you’re skilled enough, I’ll give you specific cues for lifts to get exactly what we want from every set. Pause here / push knees forward / allow shoulder blades to separate, etc.

A lot of this boils down to effectively targeting the muscles that you’re aiming to, not running away from hard work and keeping your ego in check.

Doing this leads to safe, effective, high-quality training that yields fantastic results.

Do you stay focused during your training or do you drift away mentally?

I did it! 🙌

My first ever full marathon 🏆

I am buzzing 😁