Kevin Woods Health and fitness

Kevin Woods Health and fitness Transformation Coach
15,000+ personal training sessions delivered
10+years in the fitness industry

17/02/2026

I train every day —
but I don’t lift weights every day.

I didn’t build my physique by spending hours and hours in the gym.

I built it through:
• 3–4 days of lifting weights
• 12–15 hard sets per muscle per week
• Focusing on strength as well as volume
• Choosing exercises that give the biggest return on my time

Most lads are just winging it.

They walk into the gym thinking:

“I think what I’m doing is the right thing.”

And then wonder why nothing changes.

The truth is:
• It takes less time than you think
• Sessions can be done in 40–60 minutes
• You don’t need to live in the gym to get results

If you’re a busy man like me, spending hours training isn’t just unrealistic —
it’s not necessary.

In most cases, you’re not lazy.
You’re just lacking structure and routine.

That’s exactly why I put together my Bigger Leaner Stronger 90-Day Blueprint —
the framework I use inside my coaching.

If you want it,
👉 DM me “BLS” and I’ll send it over

6 stone weight loss 👏When Josh first came to me, he had little to no experience with training and no real structure with...
16/02/2026

6 stone weight loss 👏

When Josh first came to me, he had little to no experience with training and no real structure with his food.

He wasn’t happy with how he looked or how he felt.

Poor habits, low activity, and no real plan had slowly led him there — like it does with most lads.

We didn’t overcomplicate things.

We focused on:
• Building a simple gym routine he could stick to
• Improving food structure — not extreme dieting
• Creating habits that fit around his life

No all-or-nothing.
No unrealistic plans.

Just structure, repeated weekly.

Mindset

This is where Josh really changed.

Because it hasn’t been perfect — far from it.

There’s been weeks where:

• Training felt s**t
• Motivation dipped

But Josh’s biggest strength has been his consistency.

He always showed up.
Even when he didn’t feel like it.

That’s what separated him.

Most transformations don’t happen because someone’s perfect.

They happen because someone sticks to the plan long enough for it to work.

Josh didn’t rely on motivation.

He relied on:
• Structure
• Routine
• Accountability

And over time, that compounded into a 6 stone loss.

Well done mate 👏 Proud of you.

What BUSY actually means to most lads…A common issue when talking to a lot of lads they say they are too busy to go the ...
15/02/2026

What BUSY actually means to most lads…

A common issue when talking to a lot of lads they say they are too busy to go the gym or get in shape

And I get it.
Work, kids, hobbies, keeping the Mrs happy, finding time for yourself, stress… it’s non stop.

But being busy is not the issue it just exposes the issue.

Because is if you were in half decent shape when you were younger you likely did it by…

* winging it
* Eating foods as and when
* Training 7 days a week
* Eating like a monk
* Taking peds
* Go the gym whenever you want

So now you think about getting in shape again and relate how you did it before to “I can’t do all that now with my life”

But that’s not how it needs to be…

Your plan has to be more simple
Planned and organised

✅ Three to four gym sessions each week
✅ Fixed training days in the diary
✅ A simple meal routine with limited variety
✅ A few quick go-to meals they can prepare in ten minutes
✅ A weekend plan
✅ One weekly check-in to stay on track

Less chaos and more of a structure is what you need

* A plan that fits real life
* A system that runs even when motivation’s dead
* Rules that are easy to follow when tired

Perfection is not what you’re after, you need consistency.

If you’re busy and stuck, start here
1. Pick 3 training days you can actually stick to
2. Pick 3 meals you can repeat for 2 weeks
3. Pick a non-negotiable (steps, protein, or bedtime)
4. Track one thing weekly (weight or lifts)

That’s it

If you want muscle & strength, your sessions should look like this… Choose 4-5 exercises per workout to target one muscl...
13/02/2026

If you want muscle & strength, your sessions should look like this…

Choose 4-5 exercises per workout to target one muscle group
Make the first 1-2 exercises compound movements (squats,deadlifts etc)

Do 3-6 reps on these exercises,
Increase the weight in small increments each week(1.25kg)
Have 3-5 minute rest periods in between sets

Choose 2-3 accessory exercises that will build muscle and strength in the muscles that are needed to perform the compound lifts

Do 6-12 reps on the exercises going close to failure
Have 1-2 minute rest periods

Follow that plan and not only will you be strong as f**k you’ll look incredible

I’ve put together a checklist for exactly what you need to do in each session to build muscle & strength

Dm me the word “checklist” and I’ll send it over

12/02/2026

This weeks training
Rdls 195kg x4
Incline bench 140kg x2
Front squat 135kg x3

11/02/2026

Pilates/Reformer
Load of s**te?

Eating s**te food tastes good Being in shape tastes better Eating s**te food feels good Not feeling bloated, over weight...
10/02/2026

Eating s**te food tastes good

Being in shape tastes better

Eating s**te food feels good

Not feeling bloated, over weight and not having energy levels being up and down feels better

Avoiding going the gym feels good in the moment

Feeling strong all year round feels better

Not preparing and organising your week to sit on the couch to watch tv feels good in the moment

Following through on what you said you was going to do feels better

Successful people link unhealthy patterns to pain, and healthy patterns to pleasure. You can do this right now. Change your story, change your identity.

This is something I help my clients with inside my BLS program, if you want real change then dm me the word “change”

08/02/2026

Be the example

06/02/2026

Sore shoulders?

05/02/2026

🥊🥊🥊

05/02/2026

Flexible dieting or clean eating

I use the flexible dieting approach with my self and my clients and have done for years

The reason why I like it…
The diet that you can stick to is the one you should follow, because flexible dieting is exactly what it says it is it just means you can enjoy more of the foods you like, it means you can workout it round your lifestyle more… for example eating out on the weekends with family.
Because your eating more foods you like your more likely to stick it

It builds a better relationship with food, way to often people who stick to certain diets are firstly very ridged with their food, they always demonise a lot of foods labelling them good or bad

I like to take to take the approach of look at the whole picture. Rather than saying is that food healthy, ask if your overall diet is all healthy. Look at the picture, not over consuming on calories, hitting all macronutrient and micronutrients, hitting protein requirements and then 20% of your diet you allow for the small treats you enjoy.

04/02/2026

Couple of training clips from this week
Front squat 130kg x3
Incline bench 135kg x2

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Liverpool
L366BP

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