Progress One Coaching

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Progress One Coaching

Online fitness & nutrition coaching for real people. No fads, no pressure — just simple, sustainable coaching that works. www.progressone.co.uk

Level 3 PT | MNU Certified Nutritionist.

13/09/2026

Swim done. 2,125m before 10am.

Swimming is my favourite of the three. I swam competitively as a kid, so getting back in the pool has felt less like starting something new and more like picking up something I put down a long time ago.

The race in June is an only 750m swim. This morning was nearly three times that, at 1:48 per 100m. Still got it.

And if you are nowhere near a triathlon, take this from it. You need at least one session in your week you actually look forward to. That is what keeps you turning up for the ones you do not.

12/09/2026

A coach needs a coach!

I’ve got my self one, TOM COLLINS | ONLINE COACH . Not for a specific event, just because I wanted someone else making the calls on my own training.

Three reasons, and none of them are that I don’t know how to train.

One, I make decisions all day. For clients, and in the day job. I didn’t want to spend what was left of my head deciding what my own session should be. It’s written and waiting for me when I get up to train. I just do it.

Two, accountability. Someone is expecting the work. That matters as much for me as it does for anyone I coach.

Three, you cannot coach yourself. Not properly. You’ve got no distance from it. You’ll go too easy or too hard and you won’t be able to tell which one you’re doing.

I’ve signed up for the Blenheim Palace sprint triathlon in June 2027, 750m swim, 20km bike and 5km run, as something to train towards rather than just training.

I’m enjoying the hard work. The sessions are there, I trust the person who wrote them, and now it’s all pointing at something. That’s what I sell to people, so it’s fair enough that it works on me too.

I’ll be posting the whole way to the start line. The actual training, the sessions that go well and the ones that don’t. Instagram is very good at showing you the highlights and nothing else, so I’d rather show the real version. Plenty of it will apply to you even if you’re never going anywhere near a triathlon.

08/08/2026

For ages I avoided structured swimming. Not because I can’t swim, but because I could never remember the bloody workout once I was in the water 😂😂 peak ADHD for you !

Sets, reps, rest times, all gone the second my head went under. So I’d just swim without structure and keep going.

Then my coach .tc gave me the simplest fix EVER yesterday.

“Write your session on a bit of paper, pop it in a clear food bag, and stick it to your water bottle at the end of the lane. That’s it.”

Total Fu***ng game changer. Today I could just look at my bottle between sets and I know exactly what’s next. Fu***ng love it 😅

It’s such a small thing but it made a massive difference. And it’s the perfect example of why a coach is worth it. They spot the little barriers you’ve been tripping over for years and hand you the fix in about ten seconds. EVEN A COACH NEEDS A COACH

The small things really do add up and make a difference.

07/08/2026

You can’t improve what you don’t measure.

Today I did my functional threshold test for running. Basically an all out effort that tells me exactly where my fitness sits right now, my threshold pace and heart rate. It’s not the fun part. It hurts. But it’s the part that makes everything after it actually work.

Here’s why testing matters, whether you’re a runner or just trying to get fitter:

You get a real starting point, not a guess. Your training zones come from your own numbers, not a generic chart off the internet. And in a few weeks / months I can test again and see, in black and white, whether my training is doing its job.

That last one is the big one. Progress you can measure is progress you can trust. No more wondering if you’re getting fitter. You’ll know.

Going to a gym and just going crazy on a workout with no meaning behind it is not making progress, it’s probably going to cause you an injury.

Right, off to go and not feel my legs for a bit. 🦵 that test is HARD

02/08/2026

209 to 226.

Did the ramp test on Zwift this morning and my FTP has gone up 17 watts.

I only started cycling properly back in March, so I’m pretty happy with that. No clever training plan behind it. I’ve just kept getting on the bike, including the days I couldn’t be bothered even more so during my time away from running with the pulled calf!

That’s honestly all it was. Five months of turning up.

Works the same for everyone. You don’t need the perfect plan, you need to keep doing the boring bits long enough for the numbers to move.

🔑

01/08/2026

Haven’t run in weeks. I pulled my bloody calf, nothing serious, just needs time and I’m my own worst enemy for not giving things time to heal. Also very bad at not practicing what I preach.

So instead of sitting about waiting for it, I’ve been walking, swimming and doing easy low impact rides.

It’s not what I’d choose to be doing but it means when I do get back to running I’m not starting again from zero.

That’s worth a lot more than most people realise.

If something’s stopping you doing what you normally do, there’s usually still something you can do.

19/06/2026

Today we pause all serious fitness business for a far more important matter.

Yesterday was Jax’s birthday. 🎂🐾 🥳

7 years of unconditional support, judging me from the sofa during home workouts, and reminding me daily that rest days are sacred and walks are non-negotiable.

He doesn’t count macros. He doesn’t track his steps (I do that for him). He just shows up, every single day, with the same energy, which, when you think about it, is more consistency than most New Year’s resolutions manage.

Happy birthday, mate 🐾 🐾 🥳

11/06/2026

This is what proper training looks like.

Not the gym. The sofa.

Here’s the bit the fitness industry won’t sell you: you don’t get stronger when you train. You get stronger when you recover from it.

The session is the stimulus, sleep, food and rest days are where the actual adaptation happens.

Train hard 7 days a week with no recovery and you’re not “dedicated,” you’re just accumulating fatigue, sleeping worse, lifting heavier on tired legs and wondering why nothing’s moving. I see lots of gyms forcing this mentality.

A couple of genuine rest days a week isn’t slacking. It’s part of the programme. Same as the workout. Same as hitting your protein.
So if today’s a rest day, take it. Properly. Be more like Jax 🐾

06/06/2026

Two clients. One start line.

Over the weekend, ran his second ever parkrun in Dudley and grabbed a new PB.

A fortnight earlier he had a calf strain and running was off the table, on Saturday he ran the whole 5K without stopping.

Apex client was there too, a fair few parkruns into his own journey now and still showing up.

That’s the part that actually matters. Not one big dramatic transformation, just two normal blokes lining up on a cold Saturday morning and doing the thing. Setbacks and all.
Proud of these two.

29/05/2026

Happy 21st birthday to my lad Ben.

Hope you have a great day. These are the years where he doesn't want to do anything with his parents. Thanks Mother for photobombing our photo too! 😃

Address

Halesowen

Telephone

+447446281138

Website

https://progressone.co.uk/, https://progressone.co.uk/free-guide/

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