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

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]

06/05/2025

If you’ve ever banked calories during the week just so you can “afford” some chocolate or wine later…
 And then found yourself overeating or feeling out of control you’re not alone.

I see this all the time.

It seems like a clever strategy save calories, spend them on treats.
 But here’s what often happens instead: You feel restricted all week, then you’re tired, hungry, craving comfort… And a couple squares turns into the whole bar or the whole tin.
Then comes the guilt. The “I’ll start again Monday” And the cycle repeats. Again and again.
 In a focused fat loss phase, it’s okay to reduce the noise. To temporarily step back from highly palatable foods not forever, just for now so your brain and body can stop fighting you.

This isn’t about being perfect. It’s about setting yourself up to actually make progress — and then bring the flexibility back later.

Because you can do hard things.
 And it’s okay if it feels a bit hard right now.

You’re not broken. You just need a better approach.

Tap the link in bio to access my free 21-Day Fat Loss Guide and start breaking the cycle

30/04/2025

Struggling to hit your protein target?
 You’re not alone — this is one of the most common challenges I see with clients.
You know protein is important. It helps you stay full Supports fat loss and lean muscle Boosts metabolism ...but you’re still falling short.

Here’s a quick fix that works for nearly everyone 👇

🔁 Repeat Meals That Work
Instead of trying to create new meals every day — just lock in 2–3 go-to high-protein meals for breakfast and lunch.

Here’s an example:
🥚 Protein-packed breakfast: – 3 eggs + 100g egg whites – Handful of spinach, mushrooms, tomatoes – 1 slice whole grain toast ➡️ ~35g protein

🥗 Simple lunch box: – 150g grilled chicken – Mixed greens, peppers, cucumber – 1 tbsp olive oil + balsamic – 100g cooked rice or quinoa ➡️ ~40g protein

Add a protein shake, Greek yoghurt, or cottage cheese as a snack — and you’re well on your way.

It doesn’t have to be complicated.
 You don’t need 100 different recipes.
 You just need to eat enough of the right stuff, consistently.

Want more help with this? 📥 Grab my FREE 21-Day Fat Loss Guide includes proven strategies that work with clients every time

DM “PROTEIN” or click the link in my bio.

22/04/2025

📉 You hit your goal weight… now what?

One of the biggest mistakes I see after a successful diet?

👉 Expecting your lowest weight to be your forever weight.

But here’s the thing most people don’t realise

That “goal weight” is your depleted weight.
You’re low on food, water, glycogen, sodium, and often… energy too.
It’s not your true, sustainable weight it’s your dieted-down weight.

So what happens when you start eating more again?

📈 The scale goes up.

Not because you’ve failed.
Not because you’ve “undone your progress”.
But because your body is rebalancing.

You’re storing glycogen (which brings water with it).
You’re eating more food, so there’s more in your gut.
Your body is recharging, not rebelling.

🔁 This is where a smart reverse comes in.

➡️ Add 100-200 calories per week.
➡️ Stay consistent with your movement.
➡️ Track other metrics that actually matter:

💪 Strength
📏 Measurements
💓 Fitness levels
🔥 Libido
🧠 Mood & mental focus
⚡️ Energy throughout the day

These are the real signs that your body is thriving — not just a number on a scale.

Just like you can’t over-value the scale on the way down…
You can’t misread it on the way back up.

If you’re stuck wondering what to do after you hit your goal — or if you’ve “regained” and feel lost — I help my clients navigate this exact phase with clarity and confidence.

20/04/2025

It’s Easter Sunday… and yes, there’s chocolate.

But before you feel like you’ve “messed up” your goals, here’s a reminder you might need today:

Your body doesn’t label food as “good” or “bad.”
It doesn’t judge you for having chocolate with your kids or enjoying a special meal.

It simply responds to your habits over time—not one day, not one treat.

Eating chocolate on Easter doesn’t ruin your progress.
But guilt, shame, and the “I’ll start over Monday” mindset?
That can sabotage the momentum you’ve worked hard to build.

Yes—if your goals are fat loss, energy, and long-term health, most of your choices should support that.
Whole foods. Protein. Fiber. Water. Movement. Sleep.
But enjoying a chocolate egg or dessert today does not cancel that out.

In fact, the real secret to staying consistent isn’t avoiding treats forever.
It’s learning how to include them without spiraling.

Because when you let go of the guilt,
you’re way more likely to stay on track tomorrow and every day after that.

So if you’re enjoying a little extra sugar today?
Enjoy it.
Then go back to your solid habits—with no need to “detox” or “make up for it.”

Progress is built on consistency, not perfection.
And food is meant to be enjoyed—especially on days that matter.

So no, you didn’t mess up.
You’re human.
You’re living.
And you’re learning how to make this sustainable.

Happy Easter—and here’s to building a lifestyle that actually lasts.

Address

Chesterfield

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