Be a fitter,stronger healthier slimmer you in 90 days without being in the gym 24/7 or following a faddy restrictive diet and live longer.
Guided achievable results. See your belly again and fit for summer
bit.ly/4gEhCMc
13/08/2025
07/06/2025
Hot tub ?
Or
Sauna ?
Which do you prefer 👇🏻
06/06/2025
Flapjackery . Gotta love a Flapjack
06/06/2025
🎉 COMPETITION TIME! 🎉
Ready to put your ears to the test?
We’ve just released the official Leaner For Life motivational anthem — and we’re throwing down a challenge…
🎧 HOW MANY TIMES is the phrase “Leaner For Life” mentioned in the song?
🔥 Get it right and you could WIN a FREE 1-MONTH KICKSTARTER PACKAGE with Coach Mike!
That’s one month of real training, real results, and real change — on the house.
👇 Drop your answer in the comments below
📅 Winner announced Friday 13th
Listen. Count. Win.
04/06/2025
Hunting around for a high protein recipe book?
I have one,if youd like it drop me a thumbs up in the comments below 👇
03/06/2025
The top 5 must haves in order to not only get fit but to stay fit:
1: Decent trainers:
Go to a running shop where you will get the best trainer for you and not just the nicest coloured ones.
Just need gym trainers then try lots on and dont wear your running trainers for gym work
2: heart rate monitor: Polar,Garmin 2 of the best makes.
Yep knowing what your heart is doing whilst training is essential to know.
It could be you've been training all wrong for years.
Now you will have to do some calculations in order to find out exactly what zone you need to be in but it's worth it.( drop me a DM if you need help with this)
3:A training plan:
Get a PT to sort this out for you.
Money well spent rather than wandering around wondering what this and that bit of kit does
Knowing what you need to lift,push,pull, squat etc.
Just rocking up each time and just doing what you want ,won't get you results.
Imagine 8 weeks in and not knowing how much you have improved,is a bit like pi..ing in the wind really.
4: A nutrition plan:
Yep you need to know what you should be eating in order to improve your health and of course how beneficial it will be for your recovery and weight loss.
5: A mindset change:
Focus on each session and how it will get you closer to where you not only want to be but where you want to stay.
My opinion of course, however i am sure there other factors to consider.
Need a training plan?
Need advice on zone training?
Need help with your nutrition ?
Drop me a DM and I will send you over some info on the above.
02/06/2025
Mondays are usually about my struggles and such as a coach,however today is different.
I want to tell you about an amazing client who is working within a small group of men who are on their own journey. Improving their health.
A bit of background:
Now Bill ( not his real name but I like Bill) who is in his 40's is high up within his industry that means he travels a lot, works long hours.
He is in the office early and doesn't leave until late on a daily basis no matter where he is in the world.
His job is very demanding and stressful, he doesn't have much time to eat healthy, do much exercise and finds it difficult to switch off and enjoy a good night's sleep.
Bill has been putting on weight for the last decade when he decided to join this group of men.
Now this group has been working together for around 10 weeks and there are 2 men in the group who have really changed their lives.
Holding themselves accountable when it comes to eating healthier, and getting some exercise in each week.
They are trying new activities and each week on the call are always upbeat about the new things they have tried.
Now Bill has been listening to this along with the coaching we do.
Our call last Wednesday was a bombshell:
It started "HIya Bill what is your win of the week????
I resigned from my job !!!!!!!! A WTF moment.
Ugh Bill how come:
I've realised that I am working so hard to have all the things I want and not need.
I can no longer keep doing this job it's going to put me in an early grave ( albeit well off)
I want to be able to spend more time with my family and do the things you guys are doing.
Now Bill has already got a new job lined up.
But here is the killer statement:
After telling his wife what he had done , he told his son
His son said “does that mean you will be home more to see us "?
Yes it will. Bills son then started crying with happiness.
Now you tell me that Bill didn't do the right thing.
Whether you are 30/40/50. Time with the family is the most important thing to have, and Bill has made that decision.
GO GO GO BILL.
Now this squirrel maybe thinking the grass is greener on the other side, Bill now knows it is.
30/05/2025
Give a massive shout out to Harry.
Decided to give my program a blast along with a few others within a group program.
The photos tell a story of commitment, accountability and most of all solid results.
These results are not from being in the gym 24-7 or restricting what Harry liked to eat, but finding a new way to improve his health and losing weight.
If you want to be in my next group program then drop me a message, what's to lose apart from lbs
27/05/2025
5 top hacks to get a result when your too tired to exercise.
1: Join a class: a great way to turn up is to get a friend to join you.
( yes I do these classes live and online)
2: Walking fast: low impact and still burning the calories try to get outside even better.
( Raised heart rate improves your heart and lung function)
3: Foam rolling: gets the knots out and helps those muscles recover.
( I know it hurts but it is so helpful)
4: Body weight workout: just 15 minutes will do the trick to boost your metabolism and get that feel good factor.
( You dont have to do a hour to get the benefits)
5: Shorten your usual workout: you’ll push yourself to get it done knowing that what.
you can do during that time will make you work that much harder.
( Set your timer for 15 minutes and get it done)
6: Do an abs workout: what’s not to enjoy ( honest) strengthen the core will improve your posture and help to improve upper and lower body.
(The more core you do the more your posture will improve)
24/05/2025
If you had to watch 1 film on constant replay what film would it be ?
23/05/2025
See for yourself with these results from Mary’s video 💪
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I’ve always strived to be the best at what sport/activity I have taken part in and I'm now focused on helping people to achieve their goals whether It’s:
Losing weight
Feeling fitter
Feeling stronger
Sleeping better
Being healthier
I know that its not easy to do and this is where with my support I will get you from where you are now to a much much better place.
Having left the Army in 1988 after serving 3,5 years during which I earned my Army colours, representing the Army Boxing team. (so long ago) I drifted in and out of a few jobs until I joined the Prison Service.
Having joined the Prison Service. After around 10 years on working as a landing officer( and piling on the pounds )I was invited to try out for the Prison Service Boxing team, of course I jumped at the chance.I worked hard to get the weight off over a period of months.
Me at the World Fire and police Games in Sweden in 2000. I came away winning a Gold medal.
I then retired from boxing at 33 years old
I spent the major part of my time at HMP Bristol, doing numerous roles until I became a Physical Education Instructor. I spent 20 weeks away from home learning the skills needed to teach, instruct and coach in a variety of sports including Weightlifting, Gym, Basketball, football, cricket, even trampolining.
Without doubt the best of times learning new skills everyday, being pushed to our limits to become an all round Instructor/coach.
Sat in the gym one day I saw a write up of how
2 Physical Education instructors completed the Everest climb on the Versa Climber . I rang them for a chat and decided to give it a go.
A few months later having made sure I could do the 29,080 feet in the gym. I took the versa to the Galleries Bristol. There I climbed the equivalent height on Everest with support from a fellow PEI and family and friends collecting monies for the Children's Hospital .
I broke the world record in 4 hours 24 minutes, alas it was smashed a few weeks later by someone else but hey it was good while it lasted.
The Jersey challenge was next 1 mile Kayak, 40 mile bike and 8 mile cross country run.
On the way back from Jersey the next challenge was planned:
The challenge was to complete 6 marathons in 6 days through Death Valley in the process raising over £20,000 for the Neo Natal Intensive care unit Bristol children's hospital.
Having spent 27 years in the Prison Service I was medically retired,(Don't panic I'm in good health).
I left and started my own PT business going to peoples homes to help them with their fitness goals. In 2018 I had a gym built in my back garden and from then on people would come to me which has been great.
However I felt that there was something lacking within this area, its all well and good to see clients 1 or 2 times a week but they are left to their own devices for the rest of the time.and so I sat down , researched and came up with LEANER FOR LIFE.
Support
Guidance
Understanding
Education
Accountability
whilst they go through their journey to become a fitter, healthier and more knowledgeable person.
Its fine to shout and holler at people to get what you can out of them( some people love it) but some people need so much more than that ie:a virtual hand held, a few words of encouragement and the belief that what they are doing is going to get them from the start point and the journey to their goals is SMART
Specific
Measurable
Achievable
Realistic
Time bound
I’m so looking forward to helping those that need my help, whether its to hold their hand(virtually or to kick their ass)
