RCA Fitness

A new era begins

Transform - Perform

“Discover your possible”

You don’t just get my respect you earn it

And this man has been exemplary since day dot.

We are just getting started

Truth is we didn’t even plan on a sub 40mins 10k it just happened.

James came to me wanting to Run a Sub 3:15 marathon and prepare for John O’Groats to Lands End bike ride.

He said he needed support with his training strategy frequency and specific types of training sessions for both cardio and strength.

So far…

- He is -5kg sitting just under 70kg.
- We have pulled him out of a deficit and pumped his food up to a current 3650 Kcals to boost performance and recovery.
- Executed two S&C phases 1 lasting 12 weeks and the current one lasting 16 weeks.
- Sorted out his fuelling and hydration during endurance training something he had never addressed.
- Given him constant support to keep his head in the game and improve his knowledge around what he’s doing.

This is a man who has shown up relentlessly since day 1, his communication is constant I know where’s he at, how he’s feeling and performing day in day out and it makes my job a breeze.

I create the strategy James executes I adjust and this is the result so far.

BIG things incoming from this lad!

Leeds Marathon up next. Let’s go!

Proud of you mate, an absolute pleasure to coach!

Struggling with training at the minute…

Today was the first day I’ve felt anything like since Lanza training camp.

Im sharing this because as much as it’s lovely to get so many messages from you guys saying “I’m smashing it” I have been way off the mark for weeks.

I’ve lost rhythm with my swims and got in my head and frustrated.

My legs have been turning like they’re in treacle on the bike with my power just not there, very unlike me.

Then they’ve felt like led on my runs. I haven’t even been able to hit my 10km pace on flats when I’m supposed to be hitting sub 5k pace 😩

I would be lying if I said tho hasn’t affected me.

But I do know the fact I have shown up for every single session during this tough period and just had to adjust the session slightly in relation to how I felt on the day.

I know this will pay off at some point in the near future.

I share this as an insight into reality that training and performance will not always be sunshine and roses.

Sometimes we have to wade through the s**t 😩

Let’s hope today is the turning point and we push on from here 👊🏼

I got into the fitness industry to make a difference.

To coach people with care and attention to detail.

To inspire and help them achieve something they didn’t know know they could.

“Something that I never thought would be possible is now possible”

This is what my client Harry said about doing his first running event a month ago.

He came to me back in April last year to lose weight but said he would love to get back running with the long term goal of playing 5 aside with the lads and not struggling!

Now he hasn’t been perfect but that’s because we don’t strive for perfection inside the transform perform program we look to be better, 1% better than we were last week.

Despite a holidays, weddings, life events and some rocky patches Harry has gone on to lose and amazing 60lbs so far.

He’s established a regular gym routine and we’ve only just began to implement a bit of running starting small.

He was very apprehensive about not just doing a 5k but about running in front of others.

He said to me on our catch up call this week when he got to the event “he felt like he didn’t belong”

I have the upmost respect for Harry for just being honest about how he felt but also sharing his elation and delight post the event!

He also highlighted something critical you can read in the screenshots above

1. He said the drive and confidence to do the event came from me as his coach believing in him and pushing him to raise his standards and be better.
2. The power of environment and the people around you he said “seeing how driven I am with my personal goals put him in a great headspace and left him knowing his goals were possible”

Honestly when I read his check in I blown away by the feedback, that I could have such an impact on someone’s life when they put their trust in me.

Forever grateful!

A massive well done to on his journey so far! Here’s to the future buddy!

Another year around the sun

Forever grateful 🙏

We keep growing, we keep learning and we keep overcoming obstacles 👊🏼

Live, laugh, love everyday ✌🏼

“350 on the front and let’s go” 😅

Incredible training camp in Lanza with

Can’t thank the coaches .daniel .akin_triathlon enough for putting this camp together.

For me personally having never done anything like this, I was a bit nervous coming into it but leaving it I only have positive words it was a fantastic experience!

An opportunity to train alongside some incredible athletes and top class people

I’ve come away knowing there’s some serious levels to this game and it’s only inspired me to push on harder

For all the advice, memories and banter shared thank you to everyone!

It might have been hard work at times but I haven’t laughed this much in ages 🤣

Literally can’t wait for my first race now!

Just over 7 weeks to go, 2026 going to be a blast 🔥

63/913 overall 🤯 at Tatton 10k
37/189 in my category 🤯

I’ll add my own in… I had to be the 1st 90kg finisher surely. Evidence suggested on the day everyone I seen at that finish line when I crossed was at least 20kg lighter than me 🤷‍♂️🤣

Either way what a day Saturday was.

Yes I fell short of sub 40 on the day but like I said on a previous post I will be happy if I know I gave it my all.

And that I absolutely did!

First 5k went perfectly, then the 5-7k mark uphill I just couldn’t hold my pace.

However I said I wanted to finish strong and that I did I got a second wind recovered from the uphill pushed on and managed to even slot home a sprint finish over the last 400m

To break my recent PB from the end of November at Abbey dash is unreal!

It’s even better considering I’m not actually training for 10k’s this is just a bit of fun.

My priority remains Ironman triathlons but I ain’t complaining with my extra speed 🙌🏼

9 weeks until 70.3 in Nottingham. Excited 😁

Another day another b race for me to grow some more confidence in race conditions.

What a day at Tatton Park 5 & 10k

I said light em up and jheez did we do that 🔥

What a great group of people doing great things 🙌🏼

getting and lifetime PB coming in sub 40 😮‍💨

Myself just behind getting a recent PB knocking just over a minute and half of my most recent best at 41:43🔥

running a lifetime PB just over 46mins 😮‍💨

Chris getting a recent PB at just under 48minutes knocking too many minutes to count off his Abbey dash run back in November. 🔥

knocking around 4 minutes off his Abbey Dash time setting a lifetime PB just under the 56minute marker. 😮‍💨

And taking part in his first official event doing the 5k coming in just over the 35minute marker 🔥

Massive respect all round.

Some people on weight loss journeys gradually improving performance.

Some people all out pushing performance.

And some just enjoying maintaining where they’re at and having pure fun doing events 🫡

The season has started!

Anyone interested in getting guidance to do fitness events be it your first or be it pushing for improved performance.

I coach people with plans for cardio, S&C, nutrition and recovery protocols all laid out you just execute 👊🏼

All you need to do is hit me up with a message

11 months ago Tatton Park 10k

My first event in years! Loved it

The sun was shining, I had only been back running for 3 months building slowly.

Crazy to think that at this point I hadn’t biked a mile or swam a metre in a very long time.

How things change 😅

Tomorrow I return to Tatton to try beat my Leeds Abbey Dash time from November and who knows maybe a sub 40 will appear.

What will be will be.

All I can say is at 90kg aiming for sub 40 is pretty sick and you won’t be able to shut me up if I get it 🤣

Nervous?… No.

And that’s not because I don’t care it’s simply because I know it depends how you feel on the day.

Fingers crossed tomorrow is MY DAY 🤞

I am blessed to be join by good people in

Time to light em up 🔥

I turn up I give it my best shot and I accept what happens and move forwards 👊🏼

Reminder you can never ask for anything more than your best on the day.

To anyone else racing, enjoy it! It’s a privilege!