JTF Coaching

Typical day of check ins on a Thursday afternoon with JT ⁉️

Examples of the squad getting after it 🤝 Each one on their own journey, their own phase, with different context to take into account

One constant throughout everyone onboard? Effort, this is a non-negotiable otherwise JT gets his back up🤣

… as always, I keep it authentic, we cut the s**t, we are honest

I am not going to sit here and drop the “woooww the whole team is crushing it🤟”

That would be a lie.

Probably thinking, “Jesus JT has just said his coaching isn’t working”.

Part of coaching is tackling sticking points head on, being adaptive & finding solutions when tough times arise. That’s called life!

Tomorrow there are 2 calls lined up off of todays check ins:

- 1 client has been smacked with every external factor going and we are talking tactics
- 1 clients has got a ni**le so we are talking through training adaptations to keep them progressing

Coaching IS NOT about being perfect & on the money 100% of the time.

Coaching IS about communicating, being transparent, & working as a team

If a coach tells you everyone on their team is smashing it every day, all the time… that to me is a big red flag 🚩

They ask for transparency? Then be transparent yourself 🤷‍♂️

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PS - drop me a DM for coaching enquiries 🖇️

A few from yesterdays push & arms do ⁉️

The 40’s are back in the mix. We now run them to a solid 12 before we push up further

Scales coming down, performance improving 🤝

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Ben Henson | Online Coach
180 Fitness | Retford Gym

CLIENT SPOTLIGHT — Rob Gourlay 💥

This one has been a long time coming.

Rob joined 180 towards the end of 2025 after a period where external factors had taken a toll on his lifestyle.

The goals were simple:

→ His 100-mile race in September 2026
→ Feel better. Look better. Move better.

From day one, there was never any doubt about Rob’s mindset or work ethic.

The challenge was everything around it.

A demanding job. Late meetings. Trips away. A busy social life. A few beers. And then he met Joanna…creating all in all a logistical nightmare 🤣

So rather than trying to force a perfect plan onto an imperfect lifestyle, we built one that actually worked.

We mapped out the journey from November 2025 through to September 2026, creating clear phases and deadlines so there was never any guesswork.

By June, 35lbs was off and the running started to ramp up.

Has it been perfect? No.
Has it been smooth sailing? Absolutely not.
Has Rob given everything? 100%.

And that’s all I can ask for as a coach.

Every obstacle has been met with the same approach:

Re-evaluate. Adapt. Keep moving.

Now we’re sitting T-12 days.

The only thing left?

Run 100 miles. Then climb Mt Kilimanjaro. All within 10 days. 🫡

Rather you than me, fella 🤣

Seriously though, I couldn’t be prouder of you mate.

Time to go have some fun. 🤝

Rob is also taking donations towards these mammoth challenges. If you’d like to support him and the cause, head to the link in his bio 🙏

Another week, another big do 💦

Ab mats turning into slip n slides & t-shirts being wrung out

Sign of some seriously hard work

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⁉️Next week is sim week…see where the squad are at, if anyone wants to jump in drop me a DM⁉️

A couple of days with a bit of downtime 🤝

Celebrating the Wedding of the big dog Josh Dams , finger tips away from the 🏆 at the Cricket. However we kept things as tight as possible

Being transparent, this is the first time I felt tested in this phase. Cravings, hunger, the urge to have an off plan. But we remember, discipline and the longer term goal these 1%’s accumulate to a bigger picture

To remove the urge, a tweak to the plan. This evening some homemade chips, steak, vegetables. Alongside the usual steps, cardio training. Tomorrow it is back to usual routine.

Next new low pending Ben Henson | Online Coach 🤝

27/08/2026

Another week ✅

0.7kg drop, mid section coming in, performance improving

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Ben Henson | Online Coach
180 Fitness | Retford Gym

⁉️Want to work with me? Drop me a DM⁉️

2026 Races So Far 💥

The start of this year has been a serious whirlwind. Physique development, Hyrox, marathons, halves. Everything has happened

Seeing everything come together is absolutely class

These cover a blend of:
- Online James Taylor | Online Coach & PT
- In Person PT 180 Fitness | Retford Gym

Throughout the back end of the year and leading into 2027 the team continue to get after it. More of everything above, + Backyard Ultras, 100 milers and more

Madness I can call this work 😎

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⁉️Online? Shoot me a DM. In person coaching more up your street? Equally drop me or 180 Fitness | Retford Gym a DM⁉️

🗣️What I would tell JT if he was starting in the coaching game now 🗣️

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I am sure everyone’s can read for themselves. But, these points are what I consider to be the best advice to anyone looking to get into coaching / pt

Factually, the market is saturated, the amount of coaches now has climbed. However, the amount of bad coaches has equally escalated

Not being great is okay! Sounds odd? But it is. Everyone starts somewhere, failing, learning, improving & applying is what scales you and turns you into a good coach

Unfortunately, the longer I coach the more I see many who are okay with mediocre, grabbing a few quid on the side and carrying on. This is when it doesn’t sit well my end

The opportunity is there!
- Get stuck into being better
- Be relentless
- Be prepared to fail
- Develop

That is what the coaching game is all about! I am still very much on that path. Everyone always has something to learn, perfect doesn’t exist 🤝

If the points above help a newly qualified PT level up there game then it was worth while 💃

A very fitting choon to a sad day 🕊️ ♥️

Another week of legs done n dusted 🍂

Calves
Adductor
Leg Ext
Leg Press
Lying Hamstring Curl

Simple, effective, progressive. Followed up by abs & cardio as per usual 🫡

A day of mapping, planning, & another day of executing. We really are on the straight & narrow. Stacking the days, see where I land.

Ben Henson | Online Coach - the skeleton is set
180 Fitness | Retford Gym - where the work is done
MOVEMENT. ATHLETES CLUB - facilitating all disciplines

8am, Sunday Morning, putting 20 people through the ringer

No better way to wrap up the weekend🤟

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⁉️Fancy getting in the mix? Drop me a DM⁉️