Mike Henderson Fitness

Great few weeks with Coach Tutors Garry Hay and Craig Hamilton on the UEFA C Licence course.

Lots of great information from tutors and other coaches, always learning and trying to improve.

Great to meet people from all around the world from Canada, NZ and UAE.

Here’s your Monday motivation.

Increased muscle mass and strength.
Better posture - back and shoulders.
Improved Cardio - leading to better Judo performance.

Awesome work

🥊My journey of martial arts🥋

From the age of 7.. I started at a Karate club.
I won first place in an under 16s Karate Kata comp at the age of 10.
Along with multiple Kumite competitions in karate placing 1st and 2nd.🥇

Through out the years training in different styles and disciplines of martial arts.

At 17/18 I then started to take training more seriously. I would go on to take up more Boxing, Muay Thai and Brazilian Jiu Jitsu stepping in to the world of ‘MMA’.

Joining a fight team and I would go to Muay Thai and Brazilian Jiu Jitsu classes then have 1-2-1 sessions of MMA and BJJ too when I could.

Training looked like this:
Monday - Friday: 9am-12pm (Fight Team)
Monday, Tuesday, Thursday: 7-9pm (BJJ, Muay Thai, Boxing)
Sunday: 7:30pm-9pm

Over the years I’ve had the pleasure of learning from the best and basically get beaten up by British, European and World champs on a daily basis😂

All this led me to coaching and working at boxing and MMA clubs, training fighters from kids to pros - in Strength & Conditioning, cornering and pad work.

If you compete, looking to get started or just want to get some extra fitness. I provide Padwork and S&C fight specific workouts.

Drop me a message 📲

Interested in Boxing!?🥊

I run 1-2-1 and Small Group boxing sessions!
You do not have to be a client of mine these are open to all.

My background comes from a very athletic and martial arts style.

Over the years I have trained in Karate, Boxing, Muay Thai & Brazilian Jiu Jitsu.
⚫️Taken part in competitions and fights.
⚫️Coached Boxing and MMA to kids and adults. From beginners, intermediate and professionals.

What you get during a session:
✅Learn how to throw punches with correct technique.
✅Get to grips with some footwork.
✅Improve your cardio without boring treadmills.
✅Gain confidence.

So if you’re interested in learning the basics of boxing and techniques that transfer to self defence while getting a good cardio workout.. or even just want to release some anger then drop me a message📲

Available: &

Super proud of this lad! Went to the Glenmore 24 and ended up smashing the equivalent of 3 marathons in the 24 hours.

76.19miles total!

Couldn’t be a happier coach!👌

Well done

Incredible 6 months with

Working 1-2-1 we established strengths and weaknesses…

What the training intensity and technique was looking like and nutrition approach at the current moment.

Goals were set with time frame for a wedding away in the sun.

Along the way we hit other epic achievements such as pull ups! 👌

Over the whole 6 months, We had a total drop of 8kgs of body fat/weight.📉

Improved technique, greater understanding of how to move better and perform exercises correctly in order to maximise results.🏋️‍♂️

Achievement of hitting her first ever pull ups.💪

Swipe to see the amazing body composition and results she managed to achieve.👏

If you’ve trained for 1 week, 6 month or even 10 years, Reaching out for support, accountability and someone to push you to your goals is never a bad thing.
Drop me a DM with any questions or if you’d like to work with me. 📲

⬆️The power of getting sh*t done💪

Working from home/office jobs can be hard to get the extra activity and movement.

But taking small steps in terms of habits making sure the boxes are ticked gets results. ✅

We established getting steps in, scheduling in a gym session 3/4 times per week and that’s already now part of routine.

The main factor now for .mcintosh.148 was being consistent with tracking food. 🍔

… And Boom💪 even Greater results.

Don’t try to over complicate your fitness journey and do everything all at once.

If you’ve wanting to go on a “diet”.

Track what you do now for a week and then see where you can make small changes.

Is it portion control? If so weigh out your food or take away a handful of chips etc.

Too many snacks? Limit your self to 1 per day instead of 2/3.

Full fat fizzy drinks? Go to a diet/zero option.

If you’ve never worked out, start with 3 days per week. Then progress to 4 & 5 days.

If you only get 5,000 steps per day aim for 6,000 the next week.

Need help or advice drop me a DM📲

Small actions lead to greater results. Read Caption⬇️

🍔Start tracking your food.
This will help get you hit your goals; be it weight/fat loss, bulking/building muscle, staying at maintenance or better performance output.
Once you track you can see what needs adjusting.

Example if you’re trying to lose weight. Don’t go over kill and realise you’re eating 3,500 calories and drop it to 1,500. Take away 250-500 over the day. See what happens at your new 3,000 calories for a week or 2 then repeat if needed.

🏋️‍♂️Practice good form and stop ego lifting.
Learn how to lift correctly, Good technique makes it easier to progress. Get yourself a coach to teach you. Follow a plan and the numbers will increase over time.

🥤”Now that’s what I call high-quality H2O.”
Stay hydrated, this can help suppress the feeling of hunger. Keeps your skin looking healthy. Improves mood, sleep, brain and body function. Helps to remove waste… The list goes on. It’s good for you, you need to it to survive. Drink it!

🚶Go for a walk. The standard you hear on social media is 10,000 steps per day. This can vary from person to person.

How many steps do you actually get in?
If you hit 6,000 per day can you aim for 8,000. Start to build it up over time.
If you do it for time a 30min walk turns in to 45mins.
Get the body moving. Get out in some daylight.

📲 If all of the above sounds confusing, daunting or need help. Just drop me a DM.
Online and In Person Coaching Available.

Over the past few months, I’ve had the privilege of helping several incredible women transform their bodies and mind set.
During this process we have dropped unwanted weight, lost fat and hit some incredible body recomposition goals.

Helping these women achieve their goals in time for weddings, holidays and just improving overall general fitness.

Here’s what my clients have experienced:
📉 Significant weight loss
🍑 Sculpted glutes
💪 Enhanced overall body shape
💁‍♀️ Boosted self-confidence
🧠 Improved mental well-being

These transformations are not just about looking good. They are about feeling amazing from the inside out. If you’re ready to commit to your own transformation.

Drop me a DM 📲 or click the link in my bio.

💥 Limited spots available!