Plymouth Sound Fitness

6 weeks. One clear goal. One committed client ✅

- Posting this now because since this transformation for last season, Dan has come back to me and if I do say so myself has made and even better transformation this time around, can’t wait to show you it soon 👀

Dan came to me wanting to add size, increase his strength, and be physically ready for the rugby season.

We didn’t chase quick fixes or overcomplicate things.

Instead, we focused on the fundamentals:
🏋️‍♂️ A structured strength programme.
🍽️ Nutrition to support muscle growth.
📈 Progressive overload.
🤝 Consistency and accountability.

The result?

✅ +4kg body weight
✅ -3% body fat
✅ +4% muscle mass
✅ Increased strength and confidence
✅ Improved posture
🏉 Ready to perform when the season started.

This transformation is a reminder that progress isn’t about finding the “perfect” workout or diet.

It’s about having a plan that matches your goal and sticking to it long enough to let it work.

Whether your goal is to build muscle, lose fat, improve performance, or simply feel healthier, the principles are the same:

➡️ Have a clear goal.
➡️ Follow a structured plan.
➡️ Stay consistent.
➡️ Adjust based on progress—not emotion.

Massive credit to Dan for trusting the process and putting in the work every week. The results speak for themselves.

If you’re ready to stop guessing and start following a plan that’s tailored to your goals, send me “RESULTS” 📩 and let’s have a chat about how I can help. 💪

Sound!

-/-/-/-/-/-/-/-

🔘Personal Training 💪🏽
🔘Online Coaching 💻
🔘Nutritional Advice 🍏
Facebook: Plymouth Sound Fitness
Email: [email protected]

When you can take half a day off to watch England 🏴󠁧󠁢󠁥󠁮󠁧󠁿 because your clients still feel fully supported outside of their 1-1 coaching sessions. ✅

Building the online side of my coaching business has helped me maximise something I already knew was important.

Most of my clients train with me 1–4 times a week, but what they do outside of those sessions is just as important as what happens during them.

For the past couple of years, I’ve been using a coaching app to programme their workouts, nutrition, lifestyle habits, and more.

The difference it’s made to their coaching experience has been incredible. 🔥

Gone are the days of “See you next week.”
Welcome to the “I see it all” era. 👀

If you’re looking for coaching that goes beyond “you did well today” and is genuinely invested in your long-term results, join the Sound Team today. 👍🏼

My inbox is open ✉️

Sound!

-/-/-/-/-/-/-/-

🔘Personal Training 💪🏽
🔘Online Coaching 💻
🔘Nutritional Advice 🍏
Facebook: Plymouth Sound Fitness
Email: [email protected]

Anna’s story is proof that when progress stalls, the answer isn’t more effort—it’s a better plan.

After working with multiple coaches and still not seeing the results she wanted, Anna came in feeling frustrated and unsure of what was missing.

Like many people, most of her focus had been on what happened inside the gym, while the bigger picture outside of it was being overlooked.

Over 2 months, we built a structured training and nutrition plan around her preferences, lifestyle, and what she could realistically stick to.

By simplifying the process and focusing on consistency, everything started to change.
-3kg body weight
-4% body fat
+3% muscle
+7% hydration

More importantly, she now has the confidence and understanding to maintain her progress long term.

Sustainable structure beats short-term intensity every time.

If you’re training hard but not seeing the changes you expect, message me and we’ll figure out what needs adjusting.

Sound!

-/-/-/-/-/-/-/-

🔘Personal Training 💪🏽
🔘Online Coaching 💻
🔘Nutritional Advice 🍏
Facebook: Plymouth Sound Fitness
Email: [email protected]

Coaching is the key 🔑

Also, I still think you should check my post about how to set up your calories 👀

Sound!

-/-/-/-/-/-/-/-

🔘Personal Training 💪🏽
🔘Online Coaching 💻
🔘Nutritional Advice 🍏
Facebook: Plymouth Sound Fitness
Email: [email protected]

Ever wondered why one person tells you to eat 1,500 calories...

while someone else says 2,500? 🤔
The truth is, there isn’t a single calorie target that works for everyone.

Because your calorie goal should depend on your goal.

Want to lose body fat?
You’ll need a calorie deficit.
Want to build muscle?
You’ll need a calorie surplus.
Want to maintain your weight or focus on body recomposition?
You’ll want to sit somewhere around maintenance.

Sounds simple enough...
But this is where a lot of people get stuck.
They pick a random calorie number from Google, a fitness app, or someone they follow online and hope for the best.

The problem?
Your maintenance calories are unique to you.

Things like your age, height, weight, activity levels, training, and lifestyle all play a role in determining how much energy your body actually needs.

So before worrying about meal plans, supplements, or cutting out your favourite foods...

You first need to know your starting point.
Once you’ve got that, adjusting your calories becomes much easier and far more effective.

This post gives you a simple framework for setting your calorie target based on the goal you’re working towards.
No guesswork.
No extreme dieting.
Just a practical starting point.

Save this for later, send it to someone who’s constantly asking how many calories they should be eating, and keep an eye out for the next post 👀

Need help working out your own calorie target?

Drop me a message and I’ll point you in the right direction 💪🏽

Sound!

Sound.

-/-/-/-/-/-/-/-

🔘Personal Training 💪🏽
🔘Online Coaching 💻
🔘Nutritional Advice 🍏
Facebook: Plymouth Sound Fitness
Email: [email protected]

I was having a conversation with one of my clients today.

She told me she’s been recommending my coaching service to her colleagues because she’s so pleased with the results she’s been getting and the support she’s received throughout the process.

I love hearing things like that because it’s the most natural, organic form of feedback you can receive as a coach.

When those colleagues hear about her progress, the response is often something along the lines of:

“That sounds like exactly the kind of thing that would help me finally make progress with my goals.”

And at that point, you’d think you’re onto a winner.

Well, you’d think so.

Because more often than not, the next question is:

“How much is that going to cost?”

And that question alone suggests it’s being viewed from the wrong perspective.

Buying a Costa coffee every day that you don’t really need? That’s a cost.

Paying for a gym membership you haven’t properly used for the last six months? That’s a cost.

Buying supplements without the training, nutrition, and lifestyle habits needed to make them effective? That’s a cost too.

But investing in yourself and giving yourself the best possible chance of achieving better results?

That’s an investment.

Especially when all those coffees, unused memberships, and unnecessary purchases not only fail to move you forward, but often end up costing more than hiring a coach in the first place.

This is where I see a disconnect between what people are willing to spend money on and what they’re willing to invest in.

And this isn’t me trying to justify coaching.

The results my clients achieve do that for me.

This is simply me encouraging you to look at things from a different perspective and consider what might be worth prioritising.

Because when you invest in yourself, your progress stops feeling like a cost and starts feeling like one of the best investments you’ll ever make.

Sound.

-/-/-/-/-/-/-/-

🔘Personal Training 💪🏽
🔘Online Coaching 💻
🔘Nutritional Advice 🍏
Facebook: Plymouth Sound Fitness
Email: [email protected]

Behind the terrible pun of talking about reflection while taking a mirror selfie 🙄
(Practically old enough to tell dad jokes now anyway)

There’s actually a good point to be made.

Reflection is such an important practice and should be part of any process.

Within my coaching, it’s mostly covered through our check-ins, where we establish:
• What’s going well
• Any current barriers
• What the client could be doing better
• What they need more of from me as their coach

But I think we could all be more mindful of doing our own reflection too.

Are things where I want them to be?

Could I be applying myself better or approaching things differently?

Is the result I’ve said I want actually what I want?

You get the point.

It’s something I’ve been trying to do more of lately—not just with my training, but in my life and business too.

And to be fair, as much as I (and probably a lot of you) give myself a hard time...

Always feeling like I could be doing more, helping more people, or getting even better results...

Things are actually in a great place.

I’ve built an incredible team of people I genuinely enjoy working with.

My coaching is getting some unbelievable results that I’ll be sharing with you soon.

The app, systems, and behind-the-scenes work I’ve put in are making everything run more smoothly than ever.

I’ve now been fully self-employed for over a year.

And things are only moving in the right direction.

Even writing this, I’m thinking:
“F**k, I really should reflect like this more often.”

Which just doubles down on the whole point of this post.

You may not be where you want to be yet, but take a moment to look at how far you’ve come.

And if you’re ready to lock in and take things up another notch...

You know the drill.

DM me the word “SOUND” and let’s chat about how i could help YOU do so!

Sound.

-/-/-/-/-/-/-/-

🔘Personal Training 💪🏽
🔘Online Coaching 💻
🔘Nutritional Advice 🍏
Facebook: Plymouth Sound Fitness
Email: [email protected]

I know this is likely to trigger a few of my clients …… 👀

Which is exactly why I’m posting it 😂.

Doesn’t need much explaining this one.

-/-/-/-/-/-/-/-

Feel free to fire me a DM if you have any questions about what I could offer YOU as your Coach.

-/-/-/-/-/-/-/-

🔘Personal Training 💪🏽
🔘Online Coaching 💻
🔘Nutritional Advice 🍏
Facebook: Plymouth Sound Fitness
Email: [email protected]

Nikol’s story is proof that working harder isn’t always the answer—sometimes you need the right plan.

Like many busy mums, she was already putting in the effort, showing up consistently, and doing everything she thought she should be doing. Yet the results just weren’t matching the work.

Over 2 months, we implemented a structured training programme and nutrition plan tailored specifically to her goals. By sticking to the process, she transformed not only her body composition but also her confidence.

The best part? She now has the knowledge and confidence to continue progressing on her own, and she’s still getting stronger and achieving better results today.

Consistency + structure = results. 💪

If you’re putting in the effort but not seeing the progress you deserve, send me a message and let’s see what’s holding you back.

Sound!

-/-/-/-/-/-/-/-

Feel free to fire me a DM if you have any questions about what I could offer YOU as your Coach.

-/-/-/-/-/-/-/-

🔘Personal Training 💪🏽
🔘Online Coaching 💻
🔘Nutritional Advice 🍏
Facebook: Plymouth Sound Fitness
Email: [email protected]

Round Table - Hyrox Event 💪🏽

Did a Hyrox - Had fun - Nearly died - Burger and a Shandy saved me.

The end.



Sound!

-/-/-/-/-/-/-/-

Feel free to fire me a DM if you have any questions about what I could offer YOU as your Coach.

-/-/-/-/-/-/-/-

🔘Personal Training 💪🏽
🔘Online Coaching 💻
🔘Nutritional Advice 🍏
Facebook: Plymouth Sound Fitness
Email: [email protected]