Personal Trainer | Online Coach level 4 Strength & Condition | Level 4 diabetes and obesity |GP
23/08/2026
The biggest thing holding most people back isn’t a lack of knowledge.
It’s constantly putting things off.
“I’ll start Monday.”
“I’ll do it when work calms down.”
“I’ll get back on track next week.”
There will always be a reason to wait.
At some point, you have to stop planning to change and actually start doing the things that create it.
Start today. Figure the rest out as you go. 👊🏻
Only got a Smith machine? No problem💪
No excuses. Just ex*****on.
👉🏻Rack Pulls
Bar just below the knee. Hinge at the hips, chest up.
This is your heaviest lift — do it FIRST while you’re fresh.
👉🏻 Bent-Over Row
Hinge to ~30–40°.
Elbows drive BACK, not out.
Control the negative, don’t just drop it
👉🏻 Inverted Row
Bar low. Feet out. Body straight.
Pull your chest to the bar.
Want it harder? Walk your feet further out 📈
No fancy kit. No excuses. Just work.
Want full sets and reps? Comment the word “BACK” and I’ll DM you.
19/08/2026
Alex didn’t come to me because he had no idea what he was doing.
As an entrepreneur and coach, he already understood training. What he needed was structure, accountability and someone to push him beyond the level he could reach alone.
With a demanding business and a packed schedule, we built the plan around his life. His training was tailored, his nutrition had clear structure, and we made adjustments every week based on his progress.
Over 12 weeks, Alex lost 8kg, built a visibly leaner and more muscular physique, and stepped in front of the camera in photoshoot-ready condition.
He never used being busy as an excuse. He followed the plan, maintained high standards and earned every part of that result.
Proof that when you combine hard work with the right support, you can take your results to a completely different level.
Ready to see what you’re capable of with the right plan, structure and accountability?
DM me “TRANSFORM” and let’s get to work.
19/08/2026
Alex didn’t come to me because he had no idea what he was doing.
As an entrepreneur and coach, he already understood training. What he needed was structure, accountability and someone to push him beyond the level he could reach alone.👊🏼
With a demanding business and a packed schedule, we built the plan around his life. His training was tailored, his nutrition had clear structure, and we made adjustments every week based on his progress.
Over 12 weeks, Alex lost 8kg, built a visibly leaner and more muscular physique, and stepped in front of the camera in photoshoot-ready condition. 💪🏻
He never used being busy as an excuse. He followed the plan, maintained high standards and earned every part of that result.
Proof that when you combine hard work with the right support, you can take your results to a completely different level.
Ready to see what you’re capable of with the right plan, structure and accountability?
DM me “TRANSFORM” and let’s get to work.
18/08/2026
🐶 THE ADVENTURES OF COLIN AKA CLUBBER THE FLUMP
Hello everyone 👋🏻 Clubber here with my weekly update…
It’s been another very busy week being a professional sausage.
First up, Dad took me for breakfast at The Lock. Apparently most dogs get fed at home, but I’ve decided I’m more of an eating-out kind of bloke. 😂
Obviously I’ve also managed to squeeze in another pup cup at Woods. Dad keeps pretending these are occasional treats, but we both know this has basically become part of my weekly nutrition plan now. 😂🍦
I’ve been getting plenty of exercise too. Lots of walks, exploring and generally dragging Dad around the North East.
According to my tracker, one morning I managed 79,553 steps and 2.8 miles…
79,553 steps on legs this size. 😂
I’d like to see Dad try that.
The absolute highlight, as always, was getting to see my best mate Woody. ❤️
We don’t really do calm greetings.
It’s normally straight into wrestling, rolling around the grass and trying to kill each other for 20 minutes before acting like nothing happened. 😂
I also met another sausage this week called Zeus.
He’s older than me.
He’s bigger than me.
So naturally I walked straight over like:
“Alright mate, I’m Colin.” 😂
I’m getting more confident every week and Dad says I’m turning into a proper little character.
Although after all that walking, wrestling, meeting new mates and smashing pup cups, there’s only one place I really want to be at the end of the day…
In bed with Dad. ❤️
And before we go to sleep, I like to give him a proper groom.
Face. Ears. Head.
Everything gets cleaned. 😂
He says he doesn’t need it.
I disagree.
Personal hygiene is important and frankly his standards aren’t as high as mine.
Then it’s cuddle into Dad, recharge the little legs and get ready to cause more chaos tomorrow.
Another cracking week in the life of Clubber the Flump. 🐶❤️
Eat. Walk. Wrestle Woody. Meet sausages. Pup cup. Groom Dad. Sleep.
Living the dream.
Love,
Colin AKA Clubber the Flump 🐾❤️
P.S. Woody… same time next week mate. I want a rematch. 👊🏻😂
If your lower back is constantly aching, your back might not actually be the problem 👀
A lot of the time, it’s a lack of core stability.
If your core isn’t doing its job and keeping you stable, your lower back ends up picking up the slack.
That can show up during squats, deadlifts, RDLs, overhead presses, or even just everyday movement.
And constantly stretching your lower back isn’t necessarily going to fix it.
Instead, start strengthening the thing that’s meant to support it.
Try adding these into your training:
👉 Dead bugs to practise keeping your core braced while your arms and legs move
👉 Bird dogs to build control and stability through your trunk
👉 Planks / side planks to teach your core to resist movement and keep you stable
Your core isn’t just there to give you abs.
It’s there to create stability, protect your spine and give you a stronger base to lift from.
Stop just stretching the area that hurts. Start looking at why it’s working overtime.
Don’t forget to save this video 💪🏻
| Monday | 11am - 9pm |
| Tuesday | 6am - 9pm |
| Wednesday | 10am - 4pm |
| Thursday | 6am - 9pm |
| Friday | 6am - 6pm |
| Saturday | 9am - 1pm |