Train with Tone, Brixton, London (2025)

23/12/2024

Gratitude for 2024 and goals for 2025 !

First of all I’m immensely grateful for my victory at the Euros this year and the opportunity for me to win a pro card in a division where I believe I can be competitive as a a pro. Classic physique where my shape and symmetry will be in my favour over the sheer size which I am not genetically predisposed too or wiling to pursue due to health risks AND Masters over 55s, a class they have in the IFBB Pro league for the very popular USA Masters Pro circuit. ( as well as over 60s so could be in this for a while 😉).

So what is next for Tone ?

Well after deep reflection, I think I would be doing the sport a dishonour if I just put my golden replica of my pro card on the wall and not get involved in the pro league.

After all I beat about 9 other men in my class, National winners from all over Europe not to mention the ones in the other classes to take the overall Masters Classic Physique. That’s a lot of people who I stopped this year from get their pro status just as I was stopped by better athletes in all my previous attempts.

No this is my time ! The Masters circuit in the USA is huge I’ve been told and has a big following from US fans of marture muscle including many in my coaching niche !!

But first I will take a whole year out to gain a bit more quality tissue as the weight cap for the pros is 10 lbs heavier !

Not only that I want to get all my blood markers back to normal and really focus on scaling my successful coaching business so I can take on a team of employees to help me when I do start prep again.

What show will I debute in ? Well could be Chicago, could be Florida, Atlantic coast or even Pittsburgh, not decided yet but the main thing is I’m not going anywhere.

Have a wonderful end to the year, I know I will .

20/12/2024

USE CODE “TONE10X” for discounts on all products from

20/12/2024

A GAY MAN’S GUIDE TO AVOID THE WEIGHT GAIN AND KEEP THE MUSCLE OVER THIS FESTIVE PERIOD.

GO AHEAD AND FILL YOUR PLATE UP WITH TURKEY AND VEGETABLES.

GO AHEAD AND HAVE SOME PUDDING BUT THIS IS YOUR ONE PORTION.

ENJOY A DAY OR TWO AWAY FROM THE GYM BUT GET OUTSIDE AND GET YOUR STEPS IN.

GET UP FROM THE SOFA & KEEP UP YOUR N.E.A.T. (NON EXERCISE ACTIVITY THERMOGENISIS ).

ENJOY A GLASS OF WINE NOT THE WHOLE BOTTLE.

REMEMBER YOUR NOT GOING TO LOSE YOUR MUSCLE GAINS BY HAVING A FEW DAYS OFF BUT YOU MAY GAIN SOME BODY FAT BY AVOIDING THESE TIPS.

18/12/2024

I grew up in an industrial town in South Wales where men were men but I was a mummy’s boy. Miss you mum RIP

I took up bodybuilding at 23 years a way of dealing with my insecurity around my s*xuality as a man, ironic I know!

I went on to become five times Mr Wales, this is an early example of how I turn negative emotions into positive outcomes.

After coming close but yet so far from winning my pro card, I stepped away from bodybuilding and went travelling in Thailand where I took work as a teacher.

Then I moved to London where I worked as a prison officer for 13 years.

In February 2020, I married Jack, an education officer with the Thai embassy.

But shortly after the wedding, I was diagnosed with cancer which made me really reflect on life and my purpose.

In 2021 I beat cancer and we adopted a French bulldog puppy named Blodwyn.

then I decided to leave my job in the prison and and take my bodybuilding knowledge to start my coaching business.

in 2023, I made a comeback to the stage placing fifth in Europe but coming back stronger in 2024 to win the title and my lifelong dream of my IFBB pro card.

it is now my mission to help men who are into muscle, transform bodies in 90 days in 2025 for that! Wolf worthy physique.

DM the word “WOOF” for details.

13/12/2024

Fond memories of 4 weeks ago this very weekend at the NPC Euro Masters Championship in Milan Italy where I won the Overall in the Classic Physique over 50s and earned my long life goal of that IFBB Pro Card.

Was a pleasure to share the stage with such amazing athletes from around the world.

So just received my professional photos from the event so thought I would share them.

10/12/2024

An interview feature I did with my local gym near Vauxhall in London.

It’s one if the largest gyms in London and has a wide range of equipment suitable for my bodybuilding goals such as HAMMER STRENGTH, LIFEFITNESS, THREE SQUAT & DEADLIFT PLATFORMS, OLYMPIC BARS, CHEST SUPPORTED T BAR ROW, HACK SQUAT, HORIZONTAL AND VERTICAL LEG PRESS MACHINES, A B***Y BUILDER, AND UP TO 58kg DUMBBELLS.

Also has a cardio zone, boxing zone, functional training zone, a full schedule of fun classes including the COMBAT art Krav Maga, squash courts and a sauna and steam room.

Whatmore it is a family business so I am happy to support it.

I am not one of there registered PTs but as a certified coach I may be granted permission to take my online or hydrid clients who are non-members to train there with a PT Guest pass. So if you would like to try the gym out and are interested in being coached via a hybrid online/ monthly face to face model with me send me a DM with the words “TrainwithTone in London” and I’ll get back to you.

08/12/2024

Are you feeling a little bit “off” today ?

It’s that time of year when everyone seems to be coming down with seasonal colds or flues.

5 of my clients have colds at the moment and ask me whether they should still soldier on and keep up the habit of working out.

Here is my answer:

Mild Cold Symptoms

If your symptoms are limited to the neck up (e.g., stuffy nose, mild headache, sore throat), it’s generally considered safe to do light or moderate exercise, provided you feel up to it. However:

Stick to lower-intensity workouts.
Avoid heavy lifting or pushing to failure, as your body is already working to fight off the illness.
Stay hydrated and listen to your body—if you feel worse during the session, stop and rest.

HOWEVER also please consider whether you should be spreading your germs in a public gym.

Flu or Severe Symptoms

If your symptoms include below-the-neck issues such as:

Fever or chills
Body aches or fatigue
Chest congestion or difficulty breathing
Upset stomach or nausea
It’s best to skip the workout entirely. Here’s why:

Recovery Priority: Your body needs energy to fight the illness. Training hard while sick can delay recovery.
Increased Risk of Injury: Fatigue and reduced coordination make injuries more likely.
Strain on the Heart: Exercising with a fever can put unnecessary strain on your heart, which can be dangerous.

Golden Rule: Listen to Your Body

If you feel unusually tired or your symptoms worsen with exercise, it’s a clear sign to rest. Remember, missing a few days won’t derail your progress, but overtraining while sick might.

Code “TONE10X”

Code “GASP15”

06/12/2024

is a very busy man.

He is is a television producer from Belfast, Northern Ireland now living in London.

His credits include Brookside, The Bill, Family Affairs, Hollyoaks, Crime Stories, Suspects and Hope Street. He also originated the idea for the series Footballers’ Wives. He currently holds the post of managing director of Newman Street.

He was tired of wasting time on young inexperienced personal trainers and getting little results.

He asked me if I could get him in shape for his 60th Birthday vacation in Cran Canaria.

I designed him a workout program and meal plan and held him accountable on my online coaching course.

In 16 weeks he lost 20 lbs of body fat but increase his lean muscle mass to new heights to feel confident to show off his body on the beach on his holiday and told me everyone he sees asks him what the hell he has been doing to tranform!

His answer is “I train with Tone”

If you want to achieve results like Paul and train with Tone DM “2025” and let’s chat

06/12/2024

When I started bodybuilding in 1993 I trained at a proper spit and sawdust blue collar barbell club. I had no choice, it was before the advent of commercial gyms and high tech machines.

It was the era of Arnold and Lou Ferrigno and I copied their basic Golden Age workouts with rusty barbells and dumbbells to build a 5 times Welsh Championship Physique.

Now I base most of my workouts around machines which offer a more targeted resistance profile with careful observation on biomechanics.

So what’s changed and why do I now use machines ? And what should you use ?

Anyone who is in their first 5 years of training will be able to create mechanical tension for growth with free weights. Moreover at the same time they will train their body for optinal functional strength and performance.

Machines on the other hand teaches the body to use one muscle group at a time usually while the core is not active as you are sitting on a machine. The machine starts using isolated muscles to perform the activities of daily life like reaching for the over head luggage rack on a plane to put your bag & if this is how you starting your strength training journey this can lead to injury.

So you need to build a solid foundation with free weights and get the most bang for your buck when you start out.

Then there will come a day when gains start getting more difficult because as you get stronger, the opposite will happen and you will start to load those smaller muscle groups , ie stabilisers, synergists and even joints and tendons with progressively heavy weight which will cause far to much systemic fatigue for you central nervous system to recover from.

This is when you may need to INTRODUCE some machines into your workout to give stability to isolate muscles that are proving to be your own specific weak link.

When I take on a new client I will assess their physique and design a program with both free weights and machines bespoke to their needs, limb length, posture, injury history and recovery ability.

So the answer to the question is both but the application will differ from client to client .

On that subject , I will be taking on new clients in the new year.
DM COACH

05/12/2024

There are times when I don’t feel like training but these are the times when I remember why I started.

Having a good physique brings me absolute happiness, confidence and energy that carries over to all aspects of my life.

I’m 💯 certain it will do the same for you.

Don’t wait for motivation but chose discipline.

I will be sharing some tips over the coming weeks on how to improve your self-discipline.

Pics by

Taken on location

Code “TONE10X”

Code “GASP15”

04/12/2024

PULL A workout

SINGLE ARM CABLE PULLDOWNS 2 x 8-15
PRONE INCLINE DB OR KB ROW 3 x 8-12
SINGLE ARM HIGH ROW 3x 10-15

DB PREACHER CURL 3x10-15
SINGLE ARM INCLINE DB CURL 3 x 10-12

COMING SOON - PULL B

27/11/2024

Quad Focused Legs workout

2 sets of iso-lateral leg extensions 12-15 reps
2 sets of safety bar squats- 8-12 reps
2 sets of Vertical Leg Press - 12-15 reps
4 sets of abductor machine - 10-15 reps
4 sets of seated leg curls - 10-15 reps

- Code TONE10X
- Code GASP15

23/11/2024

They say that behind every successful man is a strong and supportive woman but in my case it’s a man.

My husband is literally my rock !

He helps me with every aspect of my prep including preparing all my meals, shaving my body, taking care of the travel arrangements, all the way to doing my tan plus literally everything else that allows me to focus fully on my training and mindset.

He puts up with my mood swings and never expects us to attend any social engagement while I’m in prep. He’s a home bird anyway and prefers nights in with our dog .

I cannot thank him enough !

When I came off stage with my pro card in the weekend he came rushing back stage and hugged me while bursting into tears.

So I did say to him that I would retire but never believed that I would win this pro card and be part of the IFBB Pro League and be legible to compete on the lively US Masters Curcuit.

I told him this and he said “do what makes you happy and I’ll support you”

But should I read between the lines ?

Is it time to hang up my posing trunks in order to spend my older years with my doing couple things OR is competing our team work and couple thing in itself

Let me know what you think in the poll below

SHOULD Tone retire from bodybuilding?

21/11/2024

The information above is for entertainment purposes only and not prescriptive or recommend to anyone else.

I also ran the following health supplements :

Supplement Needs Omega Pro
Supplement Needs Curcumin
Supplement Needs Multivitamins & Minerals
Supplement Needs Vitamin D with K2
Supplement Needs Liver Stack
Supplement Needs Kidney & Blood Pressure Stack
Supplement Needs Heart Stack
Supplement Needs Glutathione
Organic Milk Thistle
Red Yeast Extract
Glutamine (Code “Tone10X”
Creatine “Tone10X”

20/11/2024

And for the haters who say that an IFBB pro card ain’t worth the paper it’s written on these days as their are too many given out compared to “back in the day , I quote my coach

“the bodybuilding sport has got so popular that if you do get it, you are still in the 1% minority”.

Excellence is a journey not a destination.

So I guess the big question is what’s next for Tone ?

Follow this page and find out !

18/11/2024

Winners surround themselves with winners!

Great chat and banter with Olympia bound fellow athlete .

What a gentleman and a humble and approachable guy !

Just another reminder of an amazing weekend of pics and posts I’ll be sharing over the coming days

17/11/2024

And your NEWWWWW IFBB PRO - Masters European Classic Physique 50s Overall Champ !

No words to express how I feel at the moment but when they come I’ll be expressing gratitude here soon !

16/11/2024

First of all let me say that the sport of competition bodybuilding has brought more to life than anything I have ever done and I would highly recommend it for anyone with discipline, resilience and grit !

It will teach you so much about yourself and push you out of your comfort zone to a place where you know yourself better than ever.

The feeling of getting shredded and showcasing your work of art on stage is a feeling of empowerment words cannot describe.

However there is a cost to getting shredded and right down to the 3-4 % body fat necessary to be competitive.

You will be tired, your sleep will suffer from low blood glucose and hunger pangs not to mention high cortisol and low natural testosterone whether you replace it or are natural.

You will be irritated by the slightest thing and your body goes into fight or “hunt” mode where almost every human being you pass on the road will be seen as a paranoid threat and a potential competition in “hunting for food”

You will get intense cravings for sugar and sticking to the same diet day in day out will be for 16-20’weeks you will have no social life or be able to accept any invite to anything social.

That’s no social life, no s*x life (low test remember) and low mood.

However I see it as a privilege to be able to do this !

However IT’S NOT FOR EVERYONE! And that’s okay !

If you put your friends and family as your highest value or your work or business or other hobby or passion then I would never be as arrogant to think I am more disciplined or driven than you.

This is why I am very selective as a coach on who I accept onto a contest prep program.

I do have 3 athletes starting with me next year to compete, one bikini girl , one natural competitor and one master.

By choice I have avoided marketing to the competitive bodybuilding niche and for good reason.

Most of my clients just want to get into decent shape, lose a few pounds and get bigger, stronger and healthier with accountability and direction that comes from a coach that knows how to lose fat and build muscle both as an athlete and a general population lifter.

DM the word “Lifestyle” that sounds like u.

Train with Tone

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