I’m away on holiday this week in Shropshire and got out for a trail run over in Llangollen.
Not because I’m obsessed. Not because I’m punishing myself for whatever I ate last night. Because I enjoy it, the views are unreal, and it quite simply makes me feel good.
This is the bit most people never get to.
They think getting in shape means it has to take over everything. No holidays off, every meal tracked to the gram, guilt the second they step out of routine. So they go all in, burn out, and quit. Then do nothing for six months.
It was never meant to be like that.
When it fits your life, you don’t need a holiday from it. You run because you want to. You eat well because you feel better for it. You have the pints and the meals out and you don’t spiral, because one weekend or one week away doesn’t undo anything.
That’s the whole thing I teach. Not extreme. Not miserable. Just sustainable, built around your actual life, so you’re still doing it years from now instead of starting again every Monday.
And it still gets results. I help clients live a flexible lifestyle while:
🔸Dropping 5 to 15kg of body fat
🔸Building muscle and toning up
🔸Getting stronger and fitter
🔸Improving their mental health and body confidence
You don’t have to choose between having a life and getting in shape. That’s the whole point.
You can get in the best shape of your life this summer without following a typical diet or routine that zaps all the life and fun out of you.
If you started properly now, imagine where you’d be by September.
If you want a plan that fits your life instead of taking it over, DM me START.
Andy 👊
Andrew Caine PT
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Personal Trainer and Online Transformation Coach. Links - https://linktr.ee/andrewcainept
Helping men & women get strong, lean & confident with structured training and nutrition- no boring diets/ giving up your social life.
15/06/2026
Getting out and about stomping the hills of Shropshire today. Cracking lil route this, sick views, not too tough on the legs, much recommend.
🥾 Long Mynd Circular - 13.5km - 479m elevation.
105 days out from Loch Ness Marathon 🏃🏻♂️
📍 Llangollen, Castell Dinas Brân, and Horseshoe Falls Circular
🏃🏻♂️ 13.16km, 412m elevation, 1 hour 49 minutes
The Single Arm Cable Lateral Raise 🏋🏻
This exercise targets the side deltoid and what I like about this compared to performing it with dumbbells is that the tension is pretty much constant throughout the entire movement.
In a body building/ physique stand point, building up your side deltoids can help to give your upper body/ shoulders a wider frame.
Here’s the bit most people miss 👇
Think about dragging your arm low and wide, away from your body. That’s what loads the side delt properly instead of letting your traps take over and do the work.
What exercise do you want me to cover next? Drop it in the comments.
Andy 👊🏻
10/06/2026
Matt came to me with zero running experience and a marathon he’d signed up for.
No plan. No idea what he was doing. Just a big goal and the hope it would work out.
The thing is, most people in that position either don’t start, or they start like maniacs. They try to do everything at once. Train like mad. Run until their legs fall off.
Matt didn’t do that. He got injured halfway through. Could’ve packed it in. He didn’t.
He lost 9kg. Maintained his gym strength. Built a running base from zero. And ran 4 hours 38 minutes at Brighton Marathon.
Not through extremes. Through structure. Through a plan broken down into blocks that actually made sense. Deficit phase when we needed to drop weight. Carb loading when race day got close. Fuelling strategy so dialled in he felt good the entire race.
And when life got messy, when the injury hit, when things didn’t go to plan. The structure adapted around it. That’s the difference.
This is what happens when you treat it like a long game instead of a sprint. When you build something that fits around your life instead of taking it over.
Matt’s results are his. He did the work. But having the right plan, the right support, and someone keeping him accountable made the difference between this time and every time before.
If you’re ready to actually do this properly, DM me START.
Andy 👊
09/06/2026
The weekend is where most people fall apart.
Good all week. Then Friday hits, the guilt kicks in, and by Sunday night you feel like you’ve written off everything you did Monday to Friday.
You haven’t. You’re just thinking about it wrong.
Your body doesn’t care what day it is. It doesn’t reset at midnight on Sunday. What actually matters is your total across the whole week, not whether any single day was perfect.
So I work to a weekly number, not a daily one.
If my target is 2,000 a day, that’s 14,000 across the week. I’ll keep Monday to Friday a bit lighter, bank some calories, and that gives me room for the pub on Saturday, a takeaway, a BBQ, whatever’s going on. Same weekly total. Still in a deficit. No guilt.
That’s how I can be out with mates having a few pints, away camping, eating out, and still moving towards my goals. Nothing gets cut out. It just gets planned for.
One thing though. This isn’t a free pass. You can bank calories but you can’t out-bank a 4,000 calorie Saturday and three skinfuls. The buffer gives you flexibility, not immunity. Be honest with yourself and it works brilliantly.
This is the stuff that makes the difference between a diet you quit and one you can actually live with.
If you want a plan built around your real life, weekends included, DM me START.
Andy 👊
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