Ross Deuchar Coaching - Personal Training & Nutrition Advice

You don’t need to ego-lift to build lean muscle ‼️

Want to build lean muscle? You don’t need to lift ridiculously heavy.

🏋️ The sweet spot: choose a weight you can control for roughly 6–15 reps.

🔥 Your last few reps should feel HARD — but your form should stay solid.

📈 Once you can hit the top of your rep range comfortably, increase the weight slightly.

💡 Think: good form → challenging reps → gradual progression.

💪 You don’t build muscle by lifting the heaviest weight possible. You build it by progressively challenging your muscles.

Lift smart. Progress consistently. Build muscle. 🔥

WE ARE RECRUITING ‼️ Join us as a PT / Fitness Coach 🔥

At we are all about quality, personalised coaching, relationships and trust.

We give Personalised Coaching – not cookie-cutter workouts. plus a unique focus on therapeutic mental health support.

We are NOT open to the public = 1-1 PT really MEANS 1-1, with privacy and no waiting around to use kit.

We build Community & Culture = people stay because of the vibe. Our fitness classes are small (under 12) so as clients get carefully coached.

We are looking to expand our team of PTs and Fitness Coaches. As a PT, you will pay a monthly rental fee to gain access to the gym floor and work with your 1-1 / 2-1 clients. You will also be given the additional opportunity to deliver branded fitness classes and to assist in coaching on our highly acclaimed Olympian small group PT programme.

Alternatively you may be interested in becoming an external Fitness Coach with us, paying an hourly rate to deliver your own classes - particularly on Saturdays and Sundays.

If you are interested in these opportunities, applications in the form of a 1-paragraph ‘elevator pitch’, outlining your experience and abilities and why we should opt to recruit you to our coaching team, should be sent to our owner & Head Coach, Ross, at: [email protected] BY 5pm on FRI 18.9.26

PLEASE NOTE: All candidates MUST hold a L2 Gym Instructor/L3 PT qualification as a minimum requirement.

Initial enquiries can also be WhatsApped to Ross on 07960352442.

Your thoughts are not always telling you the truth.

When trauma has left your nervous system on high alert, intrusive thoughts can feel overwhelming — as if you have to fight, escape, or solve them immediately.

But sometimes, the first step isn’t to fight the thought.

It’s to slow down the body.

🌿 Breathe.
A slower, steadier breath can help reduce the intensity of the stress response and bring your attention back to the present moment.

🧘 Notice.
Meditation teaches you to observe thoughts without automatically believing them or reacting to them.

💭 Allow.
Instead of “Why am I thinking this?” try:
“This is a thought. I can notice it without following it.”

Over time, breathing and meditation may help reduce trauma-related symptoms and intrusive thoughts.

And remember: you don’t have to make the thought disappear to be safe in this moment.

Sometimes healing begins with one breath, one pause, and one reminder:

“I am here. This is now. I am not back there.”

Interested in knowing more about how using your own breath can help you reduce stress, and deal more effectively with the impact of trauma? DM me or WhatsApp 07960352442.

Leg day with a bit of arms and delts

Last workout in this holiday gym ! Leg day was brutal in this heat with very poor air conditioning 🥵

Sometimes growth looks like leaving the version of you that feels safe.

Moving out of your comfort zone isn’t about becoming someone else.

It’s about discovering who you’re capable of becoming.

You change your environment.
You challenge old beliefs.
You try things that scare you.
You let go of what no longer fits.

And somewhere along the way, you realise…

You’re not starting over.
You’re reinventing yourself.

Every uncomfortable step teaches you something.
Every new experience expands you.
Every version you outgrow makes space for a better one.

Growth rarely feels comfortable while it’s happening.

But one day, you’ll look back and realise the decision to step outside your comfort zone was the moment everything changed.

Don’t be afraid to reinvent yourself.
You might just meet the person you were always meant to become. ✨

Can’t find a gym on holiday? Or prefer to have a break from the gym? No problem!

1 resistance band and n your suitcase and you can do so much … here are 6 simple exercises I did today - 3 sets of 15 reps each.

Banded rows
Chest flys
Lateral raises
Front raises
Bicep curls
Tricep ‘bow & arrows’

The list goes on and on. No cost, no suitcase weight, great pump ups.

Check in holiday photos, 4 days in.

Managing to maintain conditioning …. 💪