The Pocket Coach

WINTER IS COMING… ❄️

And so are the little habits that quietly start fu***ng with your progress.

☕ 400–600 calorie seasonal coffees
🌧️ Fewer steps because the weather’s s**t
🍕 More takeaways because it’s cold
🍺 More nights out and “festive” drinks
🍫 More evenings indoors picking at food

None of these things individually ruin your progress.

But stack them together for 3–4 months and suddenly January arrives and you’re wondering what happened.

And here’s a question…

How many of you joined a gym in January?

Started a diet?

Decided “this year I’m changing”?

And then eventually ended up exactly where you started?

Respectfully — you keep failing because you don’t actually know what you’re doing.

Not because you’re lazy.

Because motivation without knowledge, structure and accountability has an expiry date.

And if nothing changes, you’re about to repeat the exact same cycle again.

Enjoy winter. Enjoy Christmas. Have the takeaway. Drink the ridiculous £6 coffee.

Just have a fu***ng plan.

Want help building one that actually fits your life?

📩 DM me “WINTER” and let’s have a chat.

SAME WEIGHT. DIFFERENT BODIES.

Two people can be a similar height and almost identical bodyweight and still look completely different.

Why?

Genetics. Skeletal structure. Muscle mass. Fat mass and distribution. Body water. Lifestyle. Nutrition. Training. Daily activity.

The number on the scale is just total mass — it doesn’t tell you what that mass is made up of or where it’s distributed.

And this is where comparison becomes pointless.

Your body isn’t supposed to look identical to somebody else’s at the same weight.

Understand your own body. Set realistic expectations. Focus on your health, strength, performance and the things you can actually influence.

And maybe stop arguing over whether strangers on the internet are “too skinny” or “too fat.” 😂

Different bodies. Similar weight. Nothing wrong with either.

As you were. 🫡



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Mia Mendes

CONFESSIONS OF A PT & A STRIPPER 👀

Two very different jobs.
A surprising amount of crossover in human behaviour.

Years spent watching people in gyms, social environments, relationships and high-emotion situations taught me something:

We’re not always consciously aware of why we do what we do.

Rationalisation.
Present bias.
Validation.
Avoidance.
Social permission.
Self-justification.
Reward-seeking.

The conscious mind can give us a perfectly reasonable explanation, while underneath it, learned behaviours, emotions, impulses and environmental cues may be influencing the decision.

And these behaviours don’t exist independently.

How you respond to stress can affect how you eat.
How you seek validation can affect your relationships.
Your environment can influence what feels acceptable.
How you avoid discomfort can affect whether you train.
What you repeatedly reward can eventually become automatic.

Everything overlaps.

And your environment matters — but it doesn’t have to dictate your actions.

Look at the people, habits and situations you surround yourself with and ask:

Is this environment serving me, or is it reinforcing behaviours that are holding me back?

Understanding behaviour isn’t about judging people. It’s about recognising the difference between the story we consciously tell ourselves and what might actually be driving our behaviour underneath it.

Awareness gives you the opportunity to interrupt the pattern rather than simply repeat it.

And that accountability applies to me too.

I lived it. I enjoyed it. I had some ridiculous experiences and made plenty of questionable decisions.

And while hindsight and maturity change how you see things, I’m not going to pretend I was innocently wandering around conducting a decade-long behavioural psychology study. 😂

There were times I absolutely knew what I was doing was wrong — and did it anyway.

Understanding why we behave a certain way doesn’t remove responsibility for the behaviour.

Sometimes the most useful observation is simply:

“Yep. That one was on me.” 😂

10KG DOWN. 💥 The journey continues 👊🏻

Luke’s put the work in — and the difference speaks for itself.

Leaner waist.
More shape through the back and shoulders.
A completely different physique.

No shortcuts. Just consistent training, nutrition and getting the basics right week after week.

Want to make your own change?

DM “COACH” to get started.

14 WEEKS. SAME PERSON. VERY DIFFERENT PROCESS. 🔥

When Suse started, the goal wasn’t simply to make the number on the scales smaller.

We wanted to improve her body composition, build muscle, get stronger and create something she could actually sustain alongside work, family and real life.

Over the last 14 weeks we’ve:

• Used an initial fat-loss phase to create a strong starting point

• Gradually increased calories back above 2,200 per day

• Increased food rather than continually cutting it

• Structured training around progressive overload and muscle growth

• Prioritised her glutes, legs, back and shoulders

• Reduced unnecessary conditioning

• Managed training volume, recovery and fatigue

• Improved nutrient timing and protein distribution

• Kept her daily activity high

• Monitored weight, measurements, performance, sleep and recovery

• Worked heavily on her relationship with food and the scales

• Adjusted the plan based on her response, not arbitrary numbers

And now?

She’s eating considerably more food.

She’s stronger.

She’s building muscle.

Her physique is continuing to change.

And we’re not finished cutting calories — we’re deliberately BUILDING.

That’s what coaching should be.

Not starving someone for 12 weeks to produce a dramatic scale drop.

Assess. Plan. Execute. Monitor. Adapt.

Suse has absolutely nailed her side of this process — my job is to keep giving that effort the right direction.

If you’re working hard but have no idea whether you should be cutting, maintaining or building, that’s exactly where proper coaching comes in.

📩 DM me “COACH” and let’s build a plan around YOU.

I don’t mind exposing the sales tactics used in fitness — or any other industry.

Maybe I should use them more myself. 😂

But underneath the clever hooks, emotional triggers and fancy packaging, the fundamentals haven’t changed.

Good coaching isn’t about finding a demographic to sell to.

It’s about understanding the individual in front of you and adapting proven principles to their life.

Want coaching built around you, not a marketing category?

DM me “COACH” 📩

Fantastic to see so many juniors coming together to compete in the North vs South test! Even more special watching your son compete and give a good account of himself. Also a pleasure to watch some children from a previous club I coached at making their presence known! What a great game rugby league is!