King's - Sports Massage & Personal Training

Online Coaching Transformation 👨‍💻💪

Ben’s been working with me online for 6 months.
Before this, he was stuck in the usual cycle — training on and off, making short bursts of effort, then falling away. No structure, no accountability, no real progress.

This is exactly where online coaching works.
With a clear training plan, nutritional support, and real accountability, Ben finally had a system he could stick to — around work, life, and everything else.

For the full 6 months, he stayed at maintenance calories.
The scale didn’t move. Still 82kg.

But the results did 👇

15cm lost overall.
Fat loss. Muscle gained.
Proper body recomposition — without crash dieting or obsessing over the scales.

This is what happens when you follow a plan consistently instead of guessing.

If you want results without having to live in the gym or starve yourself, online coaching is how you do it.

Final PB of the year with Redders🎯

Chris set an end-of-year goal to pull 150kg on the deadlift, and we’ve been building toward it with proper structure and programming.

Plans changed last minute thanks to a surprise holiday, so we had to rush things and adjust on the fly. It wasn’t a perfect setup and we weren’t even fully expecting to go for 150 on the day.

We worked up through the weight just to gauge where he was at. (Not ideal) Everything moved well, so we took the shot.

150kg — completed mate👏🏽🥳

End-of-Year Progress 📈
+12kg

Started the year at 80kg, finishing at 92kg.

Easily my most productive build phase to date.
No shortcuts, just consistency, structured training and plenty of food (all tracked, no sloppy “dirty bulk”).

After 12 months in a surplus, it’s time to park the calories at maintenance over Christmas.
Still plenty of work ahead and the cut kicks off in February 🙌🏼

Your metabolism isn’t broken. But it might need a reset.

Years of crash diets, stress, crap sleep, and ultra-processed food can dim that switch.

The upside? You can turn it back up.

Give your body the right inputs and it’ll respond.

Support it properly and it will burn fat. It’s not fighting you, it just needs the conditions to actually do its job.

The silent sleep loss epidemic 😴

Sleep isn’t just rest — it’s recovery, repair, and results.
Whether you’re chasing PBs or just trying to feel human again, this is your reminder that sleep is the real performance enhancer.

If you want your mind blown, listen to Joe Rogan’s episode with Matthew Walker — one of the most eye-opening conversations you’ll hear on why sleep changes everything.

Foot pain holding you back? 👣
As requested by a bunch of you in the gym 🤙🏼

Here are a few exercises to help manage and overcome
Plantar Fasciitis

What is Plantar Fasciitis?
It’s a common foot issue caused by inflammation or irritation of the plantar fascia — the thick band of tissue that supports your arch and holds the bottom of your foot together.

When this tissue gets overloaded, you might feel a sharp or “ripping” pain under the heel or arch.
Super common in runners, footballers, and anyone who’s on their feet all day.

Basically, it’s your body’s way of saying the tissue’s been pushed too far for too long.

💡 Save this post for when your feet start giving you grief, or tag a mate who’s always complaining about heel pain 👇🏼

🚨 4 Big Mistakes You’re Probably Still Making in the Gym 🚨

You might be training hard — but if you’re doing these, you’re leaving progress on the table.

💪 Train with structure. Track your progress. Push with intent.

Because random effort gets random results.
Save this post 🔖 and tag someone who needs to stop winging it in the gym.