HJR Coaching

I’ve now had the pleasure of working with this amazing lady for four years now!

Despite these pictures being 8kg difference, this transformation is far more about how Sam’s journey has taken her to transforming her lifestyle throughout the process both physically & mentally.

I recently asked Sam some questions about her own personal experiences…

𝗪𝐡𝐚𝐭’𝐬 𝐛𝐞𝐞𝐧 𝐲𝐨𝐮𝐫 𝐧𝐮𝐦𝐛𝐞𝐫 𝟏 𝐛𝐚𝐭𝐭𝐥𝐞 𝐬𝐢𝐧𝐜𝐞 𝐲𝐨𝐮 𝐬𝐭𝐚𝐫𝐭𝐞𝐝 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠?
“Definitely patience. I’ve had to learn to trust the process & stop expecting changes to happen overnight. Staying consistent when progress feels slow has probably been my biggest battle.”

𝗪𝐡𝐚𝐭’𝐬 𝐲𝐨𝐮𝐫 𝐦𝐚𝐢𝐧 𝐫𝐞𝐚𝐬𝐨𝐧 𝐟𝐨𝐫 𝐛𝐞𝐢𝐧𝐠 𝐩𝐚𝐫𝐭 𝐨𝐟 𝐇𝐉𝐑 𝐂𝐨𝐚𝐜𝐡𝐢𝐧𝐠?
“It’s about feeling better about myself, getting stronger and having someone keep me accountable along the way.”

𝐃𝐢𝐝 𝐲𝐨𝐮 𝐟𝐢𝐧𝐝 𝐭𝐡𝐞 𝐦𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞 𝐡𝐚𝐬 𝐡𝐚𝐝 𝐚 𝐬𝐢𝐠𝐧𝐢𝐟𝐢𝐜𝐚𝐧𝐭 𝐢𝐦𝐩𝐚𝐜𝐭 𝐨𝐧 𝐲𝐨𝐮𝐫 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 / 𝐥𝐢𝐟𝐞𝐬𝐭𝐲𝐥𝐞 𝐢𝐧 𝐚𝐧𝐲𝐰𝐚𝐲 𝐰𝐡𝐞𝐧 𝐰𝐨𝐫𝐤𝐢𝐧𝐠 𝐭𝐨𝐰𝐚𝐫𝐝𝐬 𝐲𝐨𝐮𝐫 𝐠𝐨𝐚𝐥𝐬?
“I went through the menopause at 42 and that is why I joined the gym as I didn’t like what I was seeing in the mirror.
I’ve noticed that menopause has made progress feel slower and I’ve had to work harder for the same results. It’s also made me more aware of the importance of strength training, nutrition, recovery and being consistent. Coaching has helped me understand my body better and adapt and I’m happy to say I’m happy with the results.”

𝐀𝐧𝐲 𝐨𝐭𝐡𝐞𝐫 𝐤𝐞𝐲 𝐚𝐫𝐞𝐚𝐬 𝐲𝐨𝐮 𝐟𝐞𝐞𝐥 𝐡𝐚𝐯𝐞 𝐛𝐞𝐞𝐧 𝐚 𝐩𝐚𝐫𝐭 𝐨𝐟 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐭𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐨𝐧 𝐣𝐨𝐮𝐫𝐧𝐞𝐲 𝐬𝐨 𝐟𝐚𝐫 𝐭𝐡𝐚𝐭 𝐨𝐭𝐡𝐞𝐫𝐬 𝐦𝐚𝐲 𝐛𝐞𝐧𝐞𝐟𝐢𝐭 𝐟𝐫𝐨𝐦 𝐤𝐧𝐨𝐰𝐢𝐧𝐠?
“For me, learning to be patient with myself has been a big part of the journey. I’ve realised that transformation isn’t just about losing weight. It’s about building strength, changing your mindset & creating habits that you can actually maintain long term. Having the right support and accountability has made a huge difference”

For me, providing the best possible service to my clients is what it’s all about.

HJR

July was special 🫶🏼

Learnt a lot here…

HJR

Time for 𝐏𝐫𝐨𝐣𝐞𝐜𝐭 𝟑𝐢𝐧𝟏

Three marathon distances back to back all in one day on Friday 18th December 2026 at Buzz Gym Swindon whilst raising money for a charity which late last year became very close to me.

42.2km Ski Erg
42.2km Bike Erg
42.2km Run

I’ll leave the link to my JustGiving donation page below which explains in more detail WHY I’m taking on this crazy project.

As of today I’m 20 weeks out from the biggest challenge of my life so far. I’m excited, nervous, anxious, along with many other emotions but I can’t wait to get to work.

I’ll be documenting the journey throughout the coming months along with further details about how you can get involved on the day to help support me and give this event the energy it deserves.

https://www.justgiving.com/page/project-3-in-1?utm_medium=FR&utm_source=CL&utm_campaign=LFCFRUK_Day9_Activate

I’d appreciate any sharing & support you can give!

Let’s make this a big one…

HJR 🫶🏼

According to recent data, less than 1% of the global population will take part in a 50km race during their lifetime.

That’s a pretty cool stat to be a part of 🤷🏼‍♂️

Here’s my top takeaway’s from the process & race day.

HJR

Have a short story about Rory Langsbury who recently took on two races with very different outcomes!

It’s mad what you can do in six weeks when your actions suit your desired results 🤷🏼‍♂️

Lovely work sir!

A perfectly executed 8kg fat loss phase for Atalya Rose🌹✨ completed.

I’ve had Tal under my coaching a few times now and when she needs to, she locks in and gets it done (she keeps me on my toes as well 🧐)

This phase was about:
-Feeling confident in herself ready for Barcelona this week as a short holiday.
-Holding herself accountable whilst setting up her new business to ensure her own cup is full and she doesn’t get lost on what’s important to her.
-Beginning to create the bigger picture for 2027 as the lucky lady has landed a place at the London marathon so staying in shape, lean & happy within herself is important.

This is proof that you’re not broken and you’re not different to others… instead you need to stay consistent with what you said you would do in order to get the result you want.

Solid work Tal! Now go enjoy yourself ✈️

HJR

Race To The Stones 50km ✅

What a feeling! I think that’s my favourite test so far!
Up to 35km I felt incredible and then came the muscle cramps & heat.
I seen the old man at 38km who got my head strong and 12km of just ticking each kilometre off was the aim from there on.

I wanted sub 5 hours so to come in at 4 hours 58 mins, I’m buzzing!
16th out of 478 athletes isn’t a bad first go either.

Massive shouts to the boys at Red On Coaching & especially the man at the wheel of my training .longden who have prepped me this year to achieve things I never thought I could. It’s safe to say I’m sticking around with these guys to really see what I can do.

Huge shouts to my friends, family & clients who surprised me at the finish line cheering me on, I appreciate you all. & I really appreciate you guys picking me up at 5am on a Sunday morning 🫣.

For now we rest up. Then ask me what’s next in a few days time.

HJR

Thank you Lisbon 🇵🇹

Beautiful city.
Incredible people.
Unreal food & too many pastel de nata’s.
60km running ticked off (over a marathon in one day).
Caught up with the man himself after 6 years apart.

Rested and recharged ready to get back to the team.
Anndddd it’s almost race week!

Ps, Swipe to the end to see how I received a fine from Carlos 🫣

HJR

Couple from June.
Short & Sweet.

HJR