The Portuguese Coach - Personal Trainer Manchester

Want real change in 2026?

🏆We helped 100+ people lose a combined 1,500 kg, complete 4,690 sessions, and smash 23,450 PRs, and now it’s your turn.

Two ways to work with me Online:

🔹 Online Coaching: personalized plans, weekly check-ins, nutrition guidance, ongoing messaging support and progress tracking. Perfect if you want high-quality coaching from anywhere.

🔹 Hybrid Coaching : everything in Online + 2 in-person sessions / month for hands-on technique, accountability and faster results.

Why we get results:

• Program built around your life, not the other way round
• Real, consistent accountability (no guesswork)
• Evidence-based training + flexible nutrition
• Thousands of hours coaching real people, not theories

❗️Spots for Hybrid are limited each month to keep quality high. If you’re serious about changing your body and your habits, pick the level of support that matches how committed you are.

👉 Comment “INFO” or DM “START” and I’ll send details, pricing and a short questionnaire to see which option suits you best.

Stop writing wish lists.
Start building standards.

2026 doesn’t need better goals.
It needs a stronger version of you.

Coaching is for people ready to change who they are not just how they look.

If you need accountability, structure and standards, work with me 📩

The Portuguese Coach

Online cliente transformation 🫡

This kind of results are not usual they come from the things we actually do not the things we say we do !

They come from structure, consistency, and ex*****on.

In a short period of time, this client didn’t just change his physique he built discipline, habits, and standards that compound fast.

Why this worked:

✅Clear training structure (no guesswork, no random workouts)
✅Nutrition built for adherence, not extremes
✅Weekly accountability and data-driven adjustments
✅Focus on fundamentals done relentlessly well
✅Consistency over motivation, every single week

This is what happens when coaching isn’t about hype,
it’s about systems that force progress.

Proud of the work we put in.
This is just the beginning.

The Portuguese Coach

🇵🇹 Transformação de Cliente Online 🫡

Este tipo de resultado não é comum, vem daquilo que fazemos de verdade, não daquilo que dizemos que fazemos.

Vem de estrutura, consistência e execução.

Em pouco tempo, este cliente não mudou apenas o físico
construiu disciplina, hábitos e padrões que geram resultados cada vez maiores.

Por que funcionou:

✅ Estrutura de treino clara (sem adivinhações, sem treinos aleatórios)
✅ Nutrição pensada para adesão, não para extremos
✅ Acompanhamento semanal e ajustes baseados em dados
✅ Foco nos fundamentos, executados com excelência todos os dias
✅ Consistência acima de motivação, semana após semana

É isto que acontece quando o coaching não é sobre hype,
mas sim sobre sistemas que forçam progresso.

Orgulhoso do trabalho que fizemos juntos.
Isto é só o começo.

The Portuguese Coach 🇵🇹

Use your story to inspire people not to justify your failures ✨

Grateful for the feature by SYFA .complements and for the chance to share a little of my journey. 🙏🏽

Choosing the harder path has shaped me, challenged me, and given me purpose, and if my story inspires even one person to keep going, it’s already worth it.

You can read the full piece here:

🔗 https://syfa.com/blogs/dsyfa/joao-mendes-the-power-of-choosing-the-harder-path?fbclid=PAVERFWAOdSNxleHRuA2FlbQIxMABzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAadTpwPS1aca02nVZRN_RdXydsMe187rtfcBrp0lEMHezAK_nyn4vse7tOt5Mg_aem_J3pXB5krMnLPjlYnJLT9pQ

Thank you to everyone who’s been part of this we keep going. 💪🏽🔥

Portuguese Coach

1 month left in the year.

Normally this is the part where I’d tell you to start visualising your goals for 2026, the body you want, the performance you want, the life you want.

But there’s a far more effective approach:

Anti-visualisation.

Instead of imagining success…
Imagine failure.

Imagine getting to December next year and realising you didn’t hit your goal.
Again.

Now ask yourself, honestly:

Why did that happen?
What were the reasons?
What got in the way?
What did you let slide?
Where did you fall back into old habits?

Write them all down. Every possible obstacle, excuse, setback, behaviour, or pattern that could stop you from progressing.

Once you see it on paper, you suddenly realise something important:

👉 Those are not predictions, they’re warnings.
👉 And warnings give you control.

You can prepare for them.
You can work around them.
You can build systems to avoid them.
You can make decisions today that keep you away from that version of yourself next year.

I’m sharing these photos because my year was split in two completely different goals:

The first half: becoming an Ironman.
The second half: becoming the strongest and leanest I’ve ever been.

Two different goals. Two different demands.
But one thing made both possible:

I knew exactly what could make me fail, and I actively removed those obstacles from my life.

That’s why anti-visualisation works.
It makes you honest with yourself.
It forces clarity.
It exposes the things that quietly ruin your progress year after year.

So ask yourself today:

If I don’t achieve my goals next year… why will that be?
And more importantly:
What can I change now so that failure isn’t an option?

You’ve got one month left.
Use it wisely.

The Portuguese Goal

Weekend away in Amsterdam with ✈️🫡

🔥 Transformation of my online client 🔥

João already had a solid foundation, years of martial arts, endurance, and gym training.

But he realized something most people never do: if you want to reach your full potential, you have to do things differently.

We applied a strategic and science-based approach, adjusting training variables like volume, intensity, and frequency to maximize progress and recovery.

The focus was simple, doing what truly makes the difference between being good and being excellent.

And the results speak for themselves. 💪🏼

👉🏼 Here’s the truth for those who “have been training for years” but still look the same:

Spending hours in the gym doesn’t mean you’re progressing.
The difference isn’t in training more, it’s in training smarter.

Coaching isn’t just for beginners, it’s for anyone who wants to level up.

If you’re tired of giving everything and seeing little in return, send me a message.

It’s time to stop being just another gym-goer and start looking like someone who actually knows what they’re doing.

The Portuguese Coach