31/08/2026
152kg down to 92.5kg.
59.5kg down and still going strong.
Take a bow, Ryan.
What's the secret to what Ryan has done?
The answer is quite simple:
He figured out what needed to be done, started working hard at it and, more importantly, settled in for the long haul.
There are no magic fixes, no magic supplements, no special exercises or routines.
There is simply effort over time = results. That's it.
Last week, Ryan bashed out a few pull-ups for the first time in his life. He has more energy than ever before and, more importantly, he's a lot happier and more confident in himself.
The difference between these two photos is amazing, but photos don't show the level of effort and graft that's gone into that 15-month period.
I tip my hat to you, mate. Unbelievable work. 🎩
21/08/2026
This is what 2.1 seconds can do.
Same man. Same postcode. Completely different kettle of fish.
I have big issues with social media. One of the biggest is the utter drivel you come across on a regular basis, especially when it’s being peddled by individuals in a position of influence.
Quick fixes don’t exist.
There is no reset button for your thyroid that magically reboots your hormones.
Chances are, if someone is peddling you some bu****it, they’re ultimately trying to sell you something as a result — usually some bu****it supplements that do absolutely f**k all, other than cost you a lot of money.
The reason my 2.1-second rebreathing protocol works is because (insert random woo-f**kery here).
Things that work:
- eating primarily whole foods
- sleeping more
- getting plenty of outdoor time
- resistance training
- cardio
Do the above. Repeat it for a long time. That’s it.
Always be wary of individuals trying to obfuscate* (I’m aware of the irony) the simple facts of the matter.
Again, there are no quick fixes, only snakes promising them.
*Obfuscate means to make something unclear, confusing, or hard to understand, often on purpose.
18/05/2026
Thank you to everyone who's signed up - you absolute legends!
Genuinely can't wait for this - make sure you practice the plate carry 😉
15/05/2026
🏃🏼♀️🏋️ Adult PE Day 2🏋️ 🏃🏼♀️
Date:
- 26th July.
When:
- Wave times 7-9am.
Where:
- Strength Shack.
Price:
- £15 entry.
There is limited spaces available as our priority is a well ran and enjoyable event for all.
All abilities are welcome🥳
Fastest folk will be set off earliest to make sure all runs smoothly🧈
The format:
1km outdoor run - traffic lights at the top of the road and back.
- DB Thruster - 20 reps - F 2x5kg / M - 2x10kg
1km outdoor run
- Wall ball - 40 reps - F - 4kg / M - 6kg
1km outdoor run
- Loaded carry - plate - 6 lengths - F - 2x10kg / M - 2x20kg
1km outdoor run
- Forward lunges - alternating - DB - 16 reps - F - 2x7.5kg / M - 2x15kg
1km outdoor run
- Skierg - 1km max effort to finish.
09/04/2026
"When I first met Iain and started training with him, I had no confidence. I remember saying to him all I wanted was to get to a point where I felt I could meet someone. Fast forward a year and I got to that point and met Ronnie, three years on from that day and we got married!
"None of which would have happened without Iain’s support to help me feel so much better about myself." - Mrs Michelle Smith
Thank you for having us at your special day - congratulations Michelle Smith and Ronnie 🫶
