Richard Thomas Coach

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Chesterfield
Richard Thomas Coach

I help parents entering midlife reclaim their health with more energy, strength and confidence 💪😁
It’s time to take control, let’s work together 👇

We achieve our purpose with a client-centred approach helping them to:-
Build sustainable wellness habits
Feel confident in the gym
Learn how to lose weight
Break through self-imposed limiting beliefs and barriers
Enjoy exercise
Gain control of health, lifestyle and happiness

27/04/2026

You do not need brutal workouts to lose weight.

You don’t need military style circuits.

You don’t need to crawl out of the gym feeling destroyed.

That’s one of the biggest mistakes people make.

They go too hard…

Get exhausted…

Can’t recover…

Then quit.

What actually works?

Basic resistance training.

Simple exercises.

Done consistently.

3 to 4 sets.

8 to 15 reps.

That’s it.

Squats.

Press ups.

Rows.

Split squats.

Shoulder press.

Simple movements that promote muscle

Because the goal isn’t to survive workouts.

The goal is to build a stronger body you can train consistently.

Especially over 40.

That’s what changes your shape.

That’s what helps keep the weight off.

24/04/2026

Most people don’t fail because they don’t know what to eat.

They fail because they can’t stay consistent.

You’re good when motivation is high.

Monday comes.

You’re focused.

Meals are prepared.

Training’s planned.

Then life happens.

Stress.

Work.

Kids.

Bad sleep.

And suddenly you’re eating whatever’s there.

Missing workouts.

Telling yourself you’ll start again Monday.

That’s the cycle keeping you stuck.

So stop relying on motivation.

You need structure.

You need habits that still work on hard days.

And honestly…

You probably need accountability too.

That’s why coaching works.

Not because I give magic meal plans.

Because I help people stay on track when life gets messy.

That’s the difference.

23/04/2026

If meal plans don’t work for you do this instead.

Stop trying to follow a plan.

Start building your meals like this.

First protein.

Every meal.

Chicken, eggs, fish, yogurt keep it simple.

Second add something that fills you up.

Rice, potatoes, oats whatever you enjoy.

Third add some volume.

Fruit or veg.

That’s it.

You don’t need perfect meals.

You need meals you can repeat when life gets busy.

Same breakfast.

Same lunch.

Rotate a few dinners.

Less thinking more consistency.

That’s what actually gets results.

21/04/2026

Meal plans fail because life isn’t predictable
You don’t need
More rules
More restriction

You need
Structure
Flexibility
Accountability
That’s what actually works

20/04/2026

If you’ve been trying to lose weight since Christmas and it hasn’t gone how you hoped that’s okay
�You’re not a failure
You’re human.
Life gets busy
motivation dips
routines slip
it happens to everyone

But guess what?
You’ve still got plenty of time before the summer holidays
�This doesn’t have to be another year where you give up or start over again come Jan 1st

You just need a plan that fits your life one that adapts when work gets stressful
when social plans pop up
when real life happens�
Not a plan that forces you to be perfect
one that helps you stay consistent even when things aren’t

lasting change doesn’t come from doing everything right for two weeks it comes from showing up, even when it’s hard and accepting that it’s hard

So pause

Refocus

You’ve got this and this time it’s going to work for you💪

11/06/2025

Most people don’t need another meal plan.
 They need a way of eating that actually works in real life.

The real struggle isn’t knowing what to eat
 It’s making it stick when life gets busy.

Solve this by making nutrition simple, not strict.
 No tracking every bite. No cutting out the foods you enjoy. No relying on willpower.

Build a system that feels clear and doable even with work, kids, and travel.

Here’s how:
Build meals around protein not perfection
Learn portion control without weighing everything
Keep carbs in because your body needs fuel
Make space for meals out without falling off track

The goal isn’t to be perfect.
 It’s to feel fuelled, focused, and in control.

When food makes sense, you stop falling for extremes
 And start making real progress that lasts.

02/06/2025

A lot of people think they need to be more motivated.

But more often, the real issue is: They’ve built a plan that only works when life is calm, predictable, and perfect.
 How often is that?

When I work with clients, I don’t ask: “How motivated are you?” I ask: “What’s realistic for you this week?”

Because anyone can follow a plan when motivation is high and stress is low. But the ones who make real progress?
 They’ve got a system that holds up even when life doesn’t.

Here’s what we do instead: ✔️3 x 30-min strength sessions, no matter what ✔️Protein in every meal, even when eating out ✔️If you can’t do it all, do what you can

Your results aren’t built on your best days. They’re built on your worst.

27/05/2025

Stuck waiting for a machine at the gym?
 Don’t. You’re not training the exercise, you’re training the movement.

If you’re new to lifting, here’s what you need to know: You don’t have to follow your plan exactly as written. Busy gym? Swap the exercise.
 Short on time? Pick something else that works the same muscle group.
 Still effective. Still progress.

Use this quick-swap guide next time the gym’s packed:
Back Squat •Goblet Squat •Front Rack Kettlebell Squat •Leg Press •Squat Jumps •Lunges

Dumbbell Bench Press •Barbell Bench Press •Chest Press Machine •Incline/Decline Variations •Press Ups (elevated, weighted or on dumbbell handles) •Assisted Dips

Cable Row •Single Arm Dumbbell Row •TRX Row •Barbell Bent Over Row •Landmine Row •Plate Loaded Row

Lat Pull Down •Pull Ups (band or machine assisted) •Plate Loaded Pull Down •Dumbbell Pullover
•Floor seated cable pull down

Barbell RDL •Trap Bar RDL •Dumbbell RDL •Good Mornings •Cable Pull Through •Kettlebell Swings •Hamstring Curls (machine or ball)

Don’t stress about exact reps either.
 Just train hard enough that you only have about 2 reps left in the tank.
 Write down the weight and reps.
 Adjust next time.

You’ll learn more by doing than overthinking.
 Be flexible. Keep showing up.
 That’s how you grow.

22/05/2025

Why fat loss feels harder than it should

1 boiled egg = 70 calories 1 chocolate digestive = 83 calories

Nobody eats 10 eggs in one go.
 But half a pack of biscuits? That’s easy.

And it blows my mind how many fitness experts still say: “Just have a little bit of what you fancy”

For a lot of people, that doesn’t work. One biscuit leads to four. A few squares of chocolate turns into the whole bar.

That’s not a lack of willpower it’s just how these foods are designed.

You’re not broken. You just need a smarter plan.

Whole foods keep you full.
 They make fat loss easier.

And yes temporary restriction can be a good thing.
 It removes temptation, builds momentum, and keeps you consistent.

The treats aren’t gone forever.
 They’re just on pause while you get results.

19/05/2025

You don’t need the perfect week. Or perfect conditions.

You just need to start.

Because if you only show up when it’s convenient…
 You won’t show up for long.

Feeling stuck waiting for the “right time”?
 Here’s how I help clients break that cycle:
✅ We ditch the all-or-nothing mindset ✅ We focus on 2–3 non-negotiables per week ✅ We build a plan that fits around your life.

No extreme routines. No waiting for motivation. No “I’ll start Monday” stories.

Just simple, doable steps that create real momentum.

It doesn’t have to be perfect.
 It just has to begin.

What’s one thing you can do this week to move forward?
 Drop it in the comments or message me if you want help picking that first step.

13/05/2025

Struggle to stay consistent with fat loss?

Sarah has seen amazing results despite.
12-hour shifts (days and nights)
Constant schedule changes
Chocolate cravings (especially Mini Eggs)
Weekends away
Bottomless brunches

And still…
✅ 8kg down
✅ 8cm off waist and 8cm off hips
✅ 8% drop in body fat
✅ Strong, energised, and still lifting heavy
✅ Back into medium T-shirts—and they’re baggy
✅ Wearing the same size uniform she wore in 2018

She didn’t need a perfect routine.
She needed a strategy that fit her life.

We used:
Aggressive fat loss phases when she could push
Strategic carb refeeds to fuel training and recovery
Heavy strength training with rest, to preserve muscle
Simple, flexible meals for busy shifts
Progress tracking beyond the scales—measurements, clothes, energy

But none of this works without the person doing the work.
Sarah showed up consistently.
She trusted the process.
She asked questions, stayed engaged, and kept going even on tough days.

It’s been amazing to coach her and I’m genuinely proud of everything she’s achieved.

Now we’re planning her next phase around music festivals and holidays so she stays in control and keeps progressing.

If you’re ready to break the cycle and start seeing real progress…

Grab my free 21-day fat loss email guide
Simple, effective strategies to help you lose fat and stay consistent—no matter how busy life gets.

👉 [Link in bio to get your free guide]

Address

Chesterfield
Chesterfield
S40

Website

https://bit.ly/3Ec5dSz, https://bit.ly/4bAB6R2

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