TK Pro Fitness

My calves have always been a weak point of mine.

(And a bit of a running joke with some clients😆)

But I did genuinely used to be a bit embarrassed by them.

Having a fairly small bone structure and long gangly legs meant that already I wasn’t doing too well in terms of stand-out genetics in the leg department.

Chuck high calve insertions into the mix and you have a recipe for a Dorito physique.

However, I know that there’s nothing I can do about my anatomy - it is what it is.

Like everyone, I have my strengths and my weaknesses.

But I’m not going to roll over and just not train them.

You’d be amazed how much progress you can make over time with those lagging body parts.

It doesn’t matter if you have the worlds worst genetics (very unlikely) - you will still look and feel better if you consistently train.

So stop comparing yourself to what you see online - because unfortunately, you’re probably watching the top 1%

People who won the genetic lottery and then put the work in on top.

You won’t look like them, but that’s fine.

Because you’ll look like the best version of yourself - and realistically, that’s all that matters.

Let’s stop over complicating this now shall we?

Nobody needs to hear that they’re eating too much fruit.

It’s very 2026 that we have to clarify that fruit is good for us.

Fruit isn’t bad for fat loss - it will actually indirectly help you with fat loss.

I promise you that if you’re struggling to lose weight, it’s not because of fruit.

Please take everything you hear online with a pinch of salt.

Not every coaching business should be the same - having different coaches who’s methods, philosophies and system are different is good and means that clients can choose those who are best aligned with them.

But I find it really bizarre how rare it is to find coaches who have regular calls with their clients.

Nobody can convince me that having an actual conversation - whether that be on a video call or even just on the phone - isn’t more beneficial to that clients progress.

First of all, you’ll pick up on details that absolutely wouldn’t have come to your attention if you’re just using a standard weekly check-in form.

Not because your clients are liars, but because there will be small things that they wouldn’t think are important to tell you.

And I’m not anti-check-in forms - I use them in my service to get a quick glance of the overall week, progress, attitude and potential problems.

(Then I’ll use either 1-1 or group calls to check-in on who they’re doing or run through certain topics that will help).

But these are people, not robots - just because they typed out “I’m all good this week” on a form doesn’t mean that they were genuinely feeling that - maybe there was something on their mind that could be holding them back.

But a 1-1 call or even a group call would have allowed you to address that.

And you may argue that your clients don’t want to/have time for calls - who said this has to be an hour call for every client?

Be adaptable - if they don’t have time for a full hour then phone them for 5 minutes once they’ve had their tea and get a quick check-in.

Better yet, use it as an anchor for them to get more steps in😆Time to go for a walk and call your coach!

I want to clarify that I’m not saying that any coach that doesn’t do calls is a bad coach at all.

But you can’t convince me that their service wouldn’t be even better if they did have regular conversations with their clients.

Let me know if you agree👇

I don’t usually like giving a fad-style diet as general advice but I think there can be positives to a more simplistic approach to nutrition.

As a coach, it’s easy to fall into the habit of explaining the ins and outs of nutrition to your clients but sometimes that’s just too much.

They don’t want to understand energy balance or the gut microbiome, they just want some easy guidelines to follow.

And so I do see value in these types of diets sometimes.

The premise of this ultra-processed food detox is (no prize for anyone who can guess) to cut out all ultra-processed food for a couple of weeks.

I’ll say again, this isn’t to say that “ultra-processed food is bad” - there’s nuance that has to be taken into consideration here.

The question we have to ask is “why do people struggle to lose body fat?”

And the answer is always because they can’t get into / maintain a calorie deficit.

This is usually because they feel hungry, they crave high calorie food items, they don’t move enough due sedentary work, they stress eat, they’re tired etc.

A lot of these things can be addressed by simply cutting out ultra-processed food for a short amount of time and then reintroducing it in small quantities.

So you may be wondering, what classifies as an ultra-processed food item?

Let’s say any food product that contains more than 5 ingredients and a lot of the ingredients sound like something you’d find in a science lab.

So here’s the rules for this diet👇

✅ Only eat whole / minimally processed foods (anything naturally or semi-naturally occurring essentially - plant foods, meats, dairy etc)
✅ You can eat whenever you want
✅ You have to complete 15 minutes of moderate-high elevated heart rate activity every day

Now, I’ll clarify quickly - this diet doesn’t in any way guarantee that you will lose fat, because we have to remember that the ONLY direct factor that affects fat loss is energy balance.

Essentially calories in vs calories out.

You have to burn more calories than you consume.

But the constraints of this diet make it a lot easier to get into and maintain that calorie deficit that allows you to lose fat.

DM me if you

Having a solid amount of muscle mass is great and contrary to current and popular belief, is actually very functional in and of itself.

But there’s a point at which you start wanting to feel a little fitter or more athletic - to be able to move better.

I think for the benefits that you can reap from just adding these 2 things to your training, for the short amount of time they add to your workouts, these are your best ROI.

Some basic mobility or movement prep goes a long way - you really don’t have to waste 15 minutes on this, you can run through 1-3 drills in like 5-10 minutes.

Then power or velocity based work I think maybe the most underrated - again you don’t have to completely change the way you train, just sprinkle a few of these things into your routine.

1-2 exercises prior to your strength work is enough to earn the benefits of being more explosive.

Big muscles are cool, being able to use them to their full potential is cooler.

When most people think of exercise technique they think of a standard for good form

But usually this standard is built in 2D.

Because we all tend to think of what good form looks like in relation to muscle growth.

Having control of the weights, slower movement overall - which isn’t bad, but it’s not the only way to lift.

A lot of different adaptations requiere a different stimulus.

If you want to get strong and fast then your reps are going to be performed quicker.

In fact, even for muscle growth, mechanical tension is the main driver and that doesn’t just mean “heavier loads” - that can be quicker movement - because higher forces are experienced at higher velocities and so more mechanical tension.

There’s more than one way to skin a cat (which is good for you but unfortunate for the cat).

Not to mention, everyone has their own unique anatomy and biomechanics so regardless of the stimulus they’re trying to deliver - they make literally just look different doing an exercise.

This isn’t an excuse to just argue that every bit of questionable form is actually good - obviously that’s not the case.

But it’s worth thinking about next to you see someone in the gym doing something you’d consider to be bad form - they just be training for something different to you.

Here’s an upper body workout from my current programme with the main focus of increasing muscle mass but a secondary goal of increasing overall strength.

(Currently more biased towards presses and hinges).

Remember that this workout may not be the best for you - because you’re not me.

This has been designed with my goals and weakness in mind.

I break down why everything exists in the reel.

If you want a solid workout plan then make sure you have a rationale behind every component👍

Let me start by clarifying to those that believe that bodybuilding isn’t “functional” - that it is, just not in the way you’d think.

Remember that your body doesn’t adapt for no reason - if you’ve built muscle due to a stimulus then that’s an adaptive response.

That muscle tissue will be functional for something - otherwise it wouldn’t be there.

Having more muscle tissue is functional in itself to a certain extent because a larger cross sectional area of a muscle correlates with increased strength.

More muscle mass usually correlates with her bone density and better metabolic health - so it is “functional”.

We have to remember that the term “functional” is specific to a function - just saying something is “functional” doesn’t mean anything unless you’re relating it to a specific quality.

However, a more traditional style of bodybuilding does tend to neglect other qualities that are important for overall health and longevity - which is what most people mean by “functional” anyway.

So if you want to train for growth but also get some additional benefits then it’s certainly worth blending these training modalities together to get the best of both worlds without increasing your time spent in the gym.

Muscle growth at many different rep ranges and under many different circumstances.

So if you want to build bigger legs but also improve your hip mobility then do deep ranges of motion with pauses at the bottom.

If you want to build a big back and improve your core stability then choose a single arm row to challenge anti-rotation.

If you want to build a big chest and get a stronger press then lift within a 4-6 rep range on your bench press.

You can always blend muscle growth with other fitness attributes.