Hybrid Body Plan / Client results
THE PHOTOS ARE
PART OF THE STORY.
The rest is in the training, the food and the decisions we made along the way. Here’s a look at the work behind them.
Engine
Rio
20:30 to 18:30. In 12 weeks.
Where he started
Rio was already lifting and racing. He was putting the effort in, but his running times weren’t moving.
What we worked on
Running volume, holding his running together on tired legs and having a clear purpose for the sessions. Engine became the priority.
What changed
Over 12 weeks, his 5K improved from 20:30 to 18:30. His wider race results also include a 19-minute HYROX solo improvement and a 16-minute half-marathon improvement.
The 12-week timeframe is for his 5K improvement.
What he told me
Rio told me this was the best thing he’d ever done for his physical and mental health. It went way beyond what he thought he’d get from a coaching programme.
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Fat loss
Dan
42 lb down in six months. Still lifting heavy.
Where he started
Dan had a business to run and regular travel. His plan had to work around the week he actually had.
What we worked on
Fat loss was the priority. We kept his sessions under an hour and made them movable through the week, so work and travel didn’t wipe out his training.
What changed
His bodyweight went from 178 lb to 136 lb. During that cutting period, he also hit a 170 kg squat, 123 kg bench and 230 kg deadlift.
Six-month fat-loss phase. Strength results achieved during the cut.
What he told me
Dan told me he never thought, when we met all those years ago, that his life could change so much. He was talking about his confidence and his business as well as the physical changes.
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Size & strength
Adam
16 weeks of committing to the build.
Where he started
Adam wanted more muscle. He thought he was eating enough and kept adding more sets and reps, but wasn’t getting the physique change he wanted.
What we worked on
We increased his food gradually and made building muscle the priority. He had time to settle into each increase instead of changing everything at once.
What changed
These photos are 16 weeks apart. His physique changed when his food finally supported the work he was doing in the gym.
16 weeks between photos.
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Six years of coaching
Amy
Six years. More than one transformation.
What the photos don’t show
Amy’s been with me for six years. We’ve gone through fat-loss phases and muscle-building phases, learning what works for her and refining things as we go.
The work behind it
That’s meant changing habits she’d had for years, developing a healthier relationship with food and building her confidence in the gym. Learning to feel good in her own body has been a big part of it.
What changed
One of her fat-loss phases took her from 149 lb to 113 lb. But her story covers much more than that phase: building muscle, getting leaner and finding a way of training and eating she could keep coming back to.
Six years of coaching across several phases.
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Building muscle
Kat
Four months of building.
Where she started
Kat wanted to add muscle, but eating enough to support that goal was difficult for her. She’d stayed slim without seeing the muscle growth she wanted.
What we worked on
We focused on fuelling her training and eating enough to support building muscle.
What changed
The photos show her physique change over four months.
Four months between photos.
Apply for 1:1 coaching ↗Connor / Marathon
“His support and his reassurance about the work I’d already put in made a huge difference.”Connor Li · From his written coaching testimonial. Marathon result: 3:29:06, a 9-minute PB.
Individual outcomes vary. We start with your goal and your circumstances.
More from the coaching
The photos.
The feedback.
Rob Jones
After twelve weeks, Rob said he was at his lowest weight in over three years and feeling fitter than he had in even longer.
Max Thorpe
Max said he was in the best shape he’d ever been in. Read his original message below.
Rob Jones
12 weeks. His lowest weight in over three years.
Tap the screenshot to read it larger.
Craig Hodgson
His first sub-30-minute 5K.
Tap the screenshot to read it larger.
Max Thorpe
The best shape he’d been in.
Tap the screenshot to read it larger.
Individual client experiences. Outcomes and timescales vary.
The support behind the plan
Knowing someone
will check.
He knew Thursday’s check-in was coming. That helped him get the sessions done on the days he could have skipped them.
Watch him explain what made the difference.
Behind the results
See how we coach.
The questionnaire, testing, training, nutrition and weekly feedback.
Look inside the coaching ↗Work with me
Tell me where
you’re stuck.
Four short steps. I’ll read it myself.
Tell me your goal, what’s getting in the way and how to reach you. I’ll get back to you by WhatsApp or email so we can talk it through.
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