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The Portuguese Coach - Personal Trainer Manchester

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The Portuguese Coach - Personal Trainer Manchester

Personal Trainer & Online Coach based in Manchester Strength & Performance Specialist

03/09/2025

Progress updates- 4 weeks into my strength program by (after 7 months off the gym)

79 kg > 82kg

3/4 sessions a week , upper and lower split

Nutrition is steady - following 80/20 rule

Cardio is low - maybe 2h max a week zone 2

It’s incredible how fast my body responds to new stimulus changes and adapts to it.

But it’s also worth to point out that

I’ve not missed one session , I’ve not gone out and fu**ed up my diet with alcohol and fast food and I’ve worked hard every sessions.

Just following the basics and having someone to hold you accountable will do the trick , the rest is paciente and consistency

The Portuguese Coach

27/08/2025

✨ 1 Month as an Ironman

Exactly one month ago, I crossed the finish line of one of the biggest goals of my life: the Ironman.

What I wasn’t prepared for… was the emptiness after.

When you dedicate months (or even years) of your life to something so big, every part of your routine, your time, and your energy revolves around it.

And then, the day you finally achieve it ,
after the hype, the emotions, the celebration, the messages, you’re left with a question: “Now what?”

The truth is, it’s normal to feel lost after achieving something huge.

Because suddenly, there’s no clear north.

No “why” that used to wake you up every day.

What I’ve learned this past month is this:

The emptiness is part of the process.

It doesn’t mean you’re weak or without purpose, it just means it’s time to create the next chapter.

Life isn’t about a single goal, it’s about the journey of constant growth.

If you’ve ever felt that “post-hype low” after reaching something important, remember: it doesn’t take away from the greatness of your achievement.

It simply shows that you’re someone who wants to keep evolving.

The next step?

Finding new direction, setting new challenges… but also learning to value the silence after the victory.

17/08/2025

✨ Starting your fitness journey this September? ✨

Maybe you’ve been wanting to make a change but didn’t feel confident enough to ask for help… or maybe you’ve tried different things before and nothing seemed to stick.

I want you to know you’re not alone. 💪

I work in a private, supportive gym environment that’s dedicated only to personal training. It’s a safe, clean space where anyone no matter your current fitness level can feel comfortable and supported while working towards your goals.

If you’d like a fresh start this September and some guidance to finally see the results you’ve been looking for, send me a message. I’d love to chat and see how I can help you.

10/08/2025

📌 This is what I eat to stay in shape - my simple rules

🔑 Protein is the dominant ingredient every meal

Protein keeps me fuller for longer, supports recovery, and helps me maintain muscle mass year-round. Whether it’s eggs, chicken, fish, or steak, I make sure it’s the main character of my plate,everything else gets built around it.

🔑 Greens are present in every meal

Greens aren’t just about “being healthy” they help digestion, improve nutrient absorption, and keep my meals high-volume but low-calorie. Plus, they’re packed with micronutrients that keep my energy levels and immune system strong.

🔑 Carbs are portioned based on my exercise demands

I match my carb intake to my training. On harder training days, I eat more carbs for fuel and recovery. On lighter days, I scale back. This keeps my energy stable and prevents unnecessary fat gain.

🔑 Rotate the same 5–6 meal options around the week
I keep my diet simple no endless scrolling for recipes.
I rotate 5–6 go-to meals I enjoy and know work for me. This saves time, reduces decision fatigue, and makes tracking my nutrition effortless.

🔑 All the meals I have outside follow the same rules

When I eat out, I don’t “abandon” my plan. I just apply the same principles: lead with protein, include greens, portion my carbs, and keep it simple. That’s why eating out never throws me off track.

One last thought 💭

Just because they are simple rules doesn’t mean it’s easy to stay consistent with them, but I can assure it doesn’t get easier than this.

The Portuguese Coach

06/08/2025

More Fat or Less Muscle? 💡Sometimes the issue isn’t just that you have too much fat… it’s that you don’t have enough muscle.🛡 Muscle is your body’s fat-burning armour.The more muscle you carry, the more calories you burn at rest, the easier it is to stay lean, and the less likely your body is to store excess fat.🔥 More muscle = faster metabolism.A stronger, more muscular body burns more energy all day long even when you’re sitting on the couch.💪 More muscle = better shape.Even if the scale stays the same, building muscle improves your body composition tighter waist, better posture, and a more athletic look.🧠 More muscle = better health.Muscle supports healthy joints, protects against injury, and even improves hormone balance.So instead of obsessing over losing weight, focus on building and keeping muscle.Because the more muscle you have… the less fat you’ll carry.

03/08/2025

Muscle vs. Miles: The Aftermath of Ironman Training

After 7 months fully dedicating myself to triathlon, the difference between my last strength phase check-in and my first check-in back in the gym gives us something to think about.

Ironman training demands everything time, energy, recovery and most of it goes into building endurance, not muscle mass. My strength sessions were reduced, my lifting intensity dropped, and my physique naturally adapted to the demands of long hours on the bike, in the pool, and on the road.

Did I lose size? Yes. Did I lose strength? Some. But what I gained was endurance, mental resilience, and the ability to push my body far beyond what I thought was possible.

Now, it’s time to rebuild to take the endurance engine I’ve built and combine it again with the strength that made me feel powerful in the gym.

Sometimes chasing one goal means sacrificing another, but that’s the beauty of training you can always come back stronger.

Would you trade muscle for endurance? Let me know in the comments🤨

And to see the rebuild phase, Follow along 👊

The Portuguese Coach

31/07/2025

‼️🚨 Opening Limited Spots – 1‑2‑1 & Online Coaching 🚨

I’m opening 2–3 new spots for August & September in-person coaching at Train Urban (private gym in the Northern Quarter) plus a few more for Online Coaching.

If your goal is to:
💪 Get stronger
🔥 Lose fat
🙌 Feel better and more confident in your own skin

…I’ll create a personalised plan and guide you step-by-step until you get there.

What’s Included:

✅ Personalised Training Program, tailored to your goals, fitness level & schedule.
✅ Comprehensive Nutrition Plan, macros, calories, recipes & clear guidelines for sustainable results.
✅ Weekly Check‑Ins, track progress, tackle challenges & keep you accountable.
✅ Daily Support, quick replies to your questions so you’re never on your own.
✅ Weekly Adjustments, your plan evolves with you for consistent progress.

📲 Prices & Packages
1‑2‑1 and Online Coaching prices available via the link in my bio.

📞 Not sure what’s right for you?
Book a free call with me, I’ll help you choose the best option for your goals.

The Portuguese Coach

30/07/2025

I’m not your typical “evidence-based” coach and that’s exactly why I get results.

I’ve done a bit of everything:

➡️ I’ve built strength and muscle.
➡️ I’ve dieted hard and bulked up.
➡️ I’ve pushed myself to complete an IRONMAN one of the hardest endurance races in the world.
➡️ And now I’m back to strength training again, with a clearer vision than ever.

This journey didn’t come from reading papers or quoting studies in debates online.

It came from doing the work.
From testing things on myself first.
From helping real people get real results in the gym, at home, and in life.

I’m not the coach who lives in theory.
I’m the coach who:

✅ Applies the science (but doesn’t hide behind it)
✅ Learns through action and failure
✅ Adjusts until it works
✅ Delivers transformation not just motivation

Because what changes your body isn’t knowledge…
It’s consistent action with the right plan.

💥 If you’re tired of overthinking and ready to actually transform I’m taking on a few new clients right now.

📩 DM me “READY” and let’s talk.

— The Portuguese Coach 🇵🇹

29/07/2025

LEEDS IRONMAN RECAP 🏊‍♂️🚴‍♂️🏃‍♂️

The hardest thing I’ve ever done,and the most rewarding.

I want to give you real insight, not just into race day, but into what it actually takes to prepare for something like this.

Because I didn’t just show up. I came prepared. And when I commit to something, I go all in. Not to participate, to earn it.

My journey started in October, after completing the Portugal Half-Ironman. That race gave me the belief I needed to dream bigger. So I signed up for Leeds.

And for the past 6 months, my life was triathlon.

🏃‍♂️ 1,072 km run
🚴‍♂️ 3,579 km cycled
🏊‍♂️ 173 km swum

It was 6 months of pain, sacrifice, discipline…But also 6 months of breakthroughs, growth, and self-discovery.

At the start line, I was scared. Scared of the unknown.
Scared of letting down the people who believed in me.
But I also felt responsible, to prove that when you truly want something, and work relentlessly for it… you can make it happen.

The 3.8 km swim was smoother than expected.
First lap? Fast and fluid. Second lap? Chaos, arms and legs flying everywhere, but I held my line.

Then came the 180 km bike. Brutal. No other word.
A bumpy, unpredictable course that forced me to constantly adjust. 7 hours on the bike, the longest ride I’ve ever done. And it had to be on race day. My body felt every minute of it.

And then, the marathon. 42 km left.
The first 10 km, I felt good. Legs were holding.
Second lap… everything went sideways.

My body stopped absorbing nutrition. I started fading. I felt like I was going to pass out.

So I looked up and prayed: “God, please don’t let me drop.”
And He didn’t. 🙏

Somehow, I stayed upright.

Tried one more gel. It finally went in, and it was like flipping a switch. I was back. I wasn’t going to quit.

The final 10 km was my fastest. I was chasing that finish line like my life depended on it.

To the Leeds community thank you for cheering strangers like they were family.

To your support meant the world.

To you lived this journey with me. I couldn’t have done it without you.

To and thank you for building the athlete who showed up ready.

17/07/2025

🔥 What type of workout helps you lose belly fat?

(Hint: It’s not what you think)

❌ You can’t target fat loss.

Doing crunches, cardio, or sweating a lot around your waist…
👉 Won’t burn belly fat specifically
👉 Your body decides where it loses fat first, not you

✅ So what actually works?

➡️ Strength training.

Simple. Smart. Sustainable.
👉 Builds muscle
👉 Boosts metabolism
👉 Improves insulin sensitivity
👉 Increases calorie burn even at rest

💥 Strength training > endless cardio

Running every day with no plan = burnout.

Strength training helps you:

✔️ Maintain muscle during a calorie deficit
✔️ Avoid yo-yo weight loss
✔️ Shape your body, not just shrink it

🍽️ But belly fat?

That comes off with nutrition.

Training sets the stage.

But it’s your diet that decides whether you burn fat or store it.

📉 Think calorie deficit, high protein, fiber, balance.

🎯 Here’s the truth:

The right training:

✅ Protects muscle
✅ Boosts metabolism
✅ Improves how your whole body looks and functions

That stubborn belly fat?

👉 You lose it with consistent nutrition.

Want a plan that combines both:

✔️ Smart, effective training
✔️ Simple, sustainable nutrition?

📲 DM me “Help” and I’ll show you how to get started the right way.

The Portuguese Coach

14/07/2025

Filipe’s transformation goes far beyond what pictures can show.

It would be unfair to reduce it to just the physical change, even though that alone is impressive.

The real shift happened mentally, emotionally, and in his daily habits.

💬 Ready to transform your body and mindset?

Please send me a message, and let’s start your journey today

Address

Tariff Street
Manchester
M12EH

Opening Hours

Monday	6am - 9pm
Tuesday	6am - 9pm
Wednesday	6am - 9pm
Thursday	6am - 9pm
Friday	6am - 9pm
Saturday	7am - 12pm

Telephone

+447383181318

Website

http://www.theportuguesecoach.com/

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