coaching page
09/08/2026
Day of upskilling with Chris Knott 🤝
A productive week despite illness➡️
Leg day felt 10/10 this week
If you know
Amy Ramoutar feeling her best this week 💫
serignesow_ progressing from the 6’s when he started to repping the 25’s this week 😎
🐐
Amy needs a lighter band 👀 Amy Lucquiaud
AM views
LEMSIP 10/10 drink
Tracking calories at the end of the day often leads to inaccuracies
Track your food prior and you’ll everything that little bit easier 🫡
One of the hardest parts of getting in shape isn’t the training or the diet
It’s the negotiations you have with yourself
Should I train or have a lie in?
Is life too short to not eat whatever I want?
Do I really need to do this today?
You go back and forth
You feel conflicted
And most of the time, the easy option wins, because in the moment it’s the one that feels better
But here’s what I’ve come to believe
Almost everyone would feel better about themselves if they chose the hard option more often
Not because of how they’d look
But because of who they’d become
The confidence you build every time you do the thing you didn’t feel like doing
The character that comes from keeping a promise to yourself
The fulfilment of actually reaching a goal instead of talking about it.
That stuff doesn’t come from the lie in or the takeaway
It comes from the hard choice
The one you have to talk yourself int
And the more often you choose it, the less you have to negotiate
Because it stops being a decision and starts becoming who you are
The easy option feels better for an hour
The hard option lasts
Raise your standard and you never regret it
29/07/2026
Just over 5 months left of the year 👀
Leverage the second half of the year to take action instead of delaying it 🫡
27/07/2026
Lily’s progress so far 🚀
10kg down but there’s more to it
When Lily came to me she felt like something was always missing
She’d pick up little niggles in the gym and never felt fully confident in her technique
And nutritionally she kept hitting a wall
She’d see a bit of progress early on, then everything would stall
4 months in, here’s where she’s at
She knows how to execute her exercises properly, so for the first time she actually feels confident in the gym
She’s dropped the weight and, more importantly, she’s enjoying her nutrition rather than fighting it
And she’s still going. More equipped and more confident than she’s ever been
This is what happens when you fix the things that were actually holding you back, instead of just trying harder at the same stuff
Lily’s proof of that 💪
We’re now in the peak of summer…
It can be easily to delay actions waiting until September comes…
But don’t forget how hard everything can feel in the winter months
They’ll always be a reason to wait
Take actions today no matter how small it might be
19/07/2026
Edale Skyline Challenge 🌲
46000 steps and all the views 🌿
“Do or do not there is no try”
If you know this quote 🤝
Whenever someone has told me “they’ll try” I’m sure 99% of the time it hasn’t got done
Speak to yourself in black and white terms when it comes to setting intentions
Whether it’s with training, your diet or your habits speak in definitives
13/07/2026
Being in the gym isn’t the same as progressing in the gym…
You could be turning up in the gym, to classes but if there’s no focus on progression…
Both in your diet and the gym…
You’ll often hit a plateau
You’ll adapt to the same stimulus
Focus on progressive efforts nutritionally and in training 💪