E.T.C

06:00 TOMORROW. 🔥

Before the kids wake up.
Before work.
Before the day gets busy.
Before you find seventeen different reasons why you’ll “do it later.”

WE FU***NG TRAIN.

💻 LIVE HIIT VIA ZOOM — 06:00

And there really isn’t much of an excuse with this one…

Train in your pyjamas.
Train in the garden.
Train at the office.
Train on holiday.
Train in the middle of a fu***ng forest if that’s where you happen to be.

All you need is internet, enough room to lay flat and the willingness to turn up.

No travelling.
No gym required.
No equipment needed.

Just log in.

I’ll handle the workout.
You handle the effort.

40 minutes later, it’s done.

While everyone else is waking up and thinking about what they might do today…

YOU’VE ALREADY FU***NG DONE IT.

Want in tomorrow?

MESSAGE ME “HIIT” AND LET’S GO. 🔥

Everybody wants the result.

Very few people want the process.

You want to lose weight?

You’re going to be hungry sometimes.

You want to build muscle?

You’re going to be tired, sore and uncomfortable.

You want a stronger body, a better mindset and a different life?

You’re going to have to do things you don’t feel like doing.

That’s the part nobody wants to hear.

People spend years looking for the secret.

The shortcut.

The magic supplement.

The perfect programme.

The right time.

Bu****it.

The answer has always been the same.

Consistency.

Not when you’re motivated.

Not when it’s easy.

Not when life is going well.

Every day.

Again.

And again.

And again.

Nothing changes until YOU fu***ng change.

Not your circumstances.

Not your job.

Not your friends.

Not your genetics.

You.

The life you want is on the other side of the work you’ve been avoiding.

So stop waiting.

Stop negotiating.

Stop looking for permission.

Get up.

Do the work.

And keep fu***ng going.

It’s Friday.

So what?

The calendar changed.

The plan didn’t.

Most people spend all week waiting for the weekend so they can switch off, make excuses and tell themselves they’ll get serious again on Monday.

The people who get results don’t think like that.

They understand that discipline doesn’t care what day it is.

Train.
Eat.
Recover.
Repeat.

No negotiations.
No excuses.
No shortcuts.

Just another day to move closer to the person you’re trying to become.

Stick to the fu***ng plan.

Be honest.

Are you actually stuck?

Or have you just become comfortable making excuses?

Most people don’t need a better workout.

They need a better standard.

The reason you’re not where you want to be isn’t because you don’t know what to do.

It’s because you keep negotiating with yourself.

You tell yourself tomorrow.
You tell yourself next week.
You tell yourself when life gets easier.

Meanwhile, the people getting results are doing the work while you’re still thinking about it.

06:30 — Resistance Training (Zoom)

18:00 — Lower Body (Gym)

19:00 — Upper Body (Gym)

Train from home.
Train in the gym.

Different locations.
Same standard.

The question isn’t whether this works.

The question is whether you’re finally ready to stop getting in your own way.

Want the Zoom link?

Message me.

NO SHORTCUTS.

CONSISTENCY WINS.

It’s Friday.

Not the end of the week.
Not the start of the weekend.
Not an excuse to take your foot off the fu***ng gas.

The people who build strong bodies, successful businesses, better relationships and better lives aren’t waiting for Monday.

They’re putting the work in today.

While other people are looking for motivation, they’re relying on discipline.

While other people are making excuses, they’re making progress.

While other people are talking about what they’re going to do, they’re fu***ng doing it.

To everyone out there showing up, grinding, sacrificing, learning, failing, getting back up and going again…

I see you.

Keep going.

Keep pushing.

Keep earning it.

And if you’ve been procrastinating, making excuses, waiting for the perfect moment or convincing yourself you’ll start next week…

Get the f**k up.

Nobody is coming to save you.

Nobody is going to build your future for you.

The life you want is hiding behind the work you’ve been avoiding.

Attack today.

Own your weekend.

Discipline today.
Freedom forever.

Be honest with yourself for a second…

Are you sick of feeling out of breath doing basic s**t?
Sick of low energy?
Sick of that dwindling Libido?
Sick of looking in the mirror and knowing you’re not where you should be?

Sick of your confidence being on the floor…
and everything else going with it?

Because that doesn’t fix itself.

It doesn’t magically get better next week.
It doesn’t change because you thought about it again.

It changes when you decide you’ve had enough.

So here it is.

Are you actually ready to change?
Are you ready to get your body back?
Your energy back?
Your confidence back?

Are you ready to stop fu***ng around…
and start taking control?

Because I’ll tell you something most people won’t:

You ARE capable!!!
Yes you fu***ng ARE!!

Right now. Today!
Not when life’s easier.
Not when motivation shows up.

Now.

What you’re missing isn’t ability.

It’s structure.
It’s accountability.
It’s someone who doesn’t let you disappear when it gets uncomfortable.

That’s exactly what I do.

8 WEEK KICKSTARTER — £250

• 2 x 30 min PT sessions every week
• Unlimited group training
• Gym + Zoom access
• something EVERY-FU***NG-DAY of the week

No guessing.
No hiding.
No slipping.

You either step up…

or you stay exactly where you are.

Message me LET’S F’N GO! (Or Hi) if you’re ready.

Or don’t.

But at the very least…
put the fu***ng phone down, get outside, and start moving.

A walk is better than another excuse.

Movement will change your life!
with or without me.

But stop lying to yourself either way.

Chat in Messenger

06:00.

Before the school run.
Before the commute.
Before the excuses wake up.

You don’t need to travel.
You don’t need to get dressed up.
You don’t need to sit in traffic.

You roll out of bed.
You open your laptop.
You train.

ETC MORNING ZOOM SESSIONS

🔥 Monday – HIIT (06:00–06:30)
Start the week fast. High intensity. Zero mercy.

🔥 Tuesday – Core (06:00–06:30)
Midsection strength. Posture. Stability. Power.

🔥 Wednesday – Resistance (06:30–07:00)
Controlled tempo. Muscle building. Real progression.

🔥 Friday – B***y (06:00–06:30)
Glutes switched on. Strength built. Confidence up.

This is 30 minutes.
That’s it.

No travel.
No waiting for machines.
No awkward gym atmosphere.
No wasted time.

Just structured programming.
Coaching.
Accountability.
Progress.

Perfect for 45+.
Perfect for busy professionals.
Perfect for parents.
Perfect for people who are done “trying” and ready to train.

You can literally do it in your pyjamas.

But you will finish it feeling like a weapon.

Zoom sessions: £5
Memberships from £55/month

Spots are limited because I coach properly — not chaos classes with 50 muted faces.

If you want convenient, stay comfortable.

If you want results, show up at 06:00.

Message me “MORNING” and I’ll get you in.

Richard isn’t trying to be 25 again.

He just didn’t want pain and surgery to decide what the rest of his life looked like.

After spinal surgery, it would have been easy to step back. To move less. To avoid discomfort. To accept that things “just change” as we get older.

But strength after 45 isn’t about ego.
It’s about independence.
It’s about confidence in your own body again.

We rebuilt carefully. Properly. With patience.

No reckless programming.
No macho nonsense.
No proving anything to anyone.

Just structured, intelligent training that supports real life — walking comfortably, lifting without fear, feeling capable again.

And this applies just as much to women as it does to men.

After 45, strength becomes protective.
It protects your joints.
It protects your bones.
It protects your confidence.

You don’t have to train like an athlete.
You just have to decide you’re worth looking after.

Richard made that decision.

If you’re 45+ and you know you want to feel stronger, steadier and more in control of your health — not extreme, not intimidating — just guided properly…

Message me “STRONGER” and we’ll start sensibly.

No pressure.
No judgement.
Just progress.

— ETC —