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Rory Halliday-Stokes - Personal Trainer & Online Coach, Pelsall (2025)

26/07/2025

5 habits my MOST successful clients have in common ⤵️

Success genuinely leaves clues, getting in shape is no different

I can come on Instagram

And give loads of advice but you probably like knowing what others

(Like YOU)

Are doing

1 - They’re doing at least 10,000 steps per day on average (sometimes more)

Not once or twice, every week.

I’m not saying you can’t do it on less steps but this is a common trend.

2 - They’re hitting the gym at least 3x per week

Most will do 3-4. Others may hit 5 or even 6.

But they’re not missing sessions and this shows in their results.

3 - They’re tracking data

Weekly calorie, steps, protein averages.

Weigh-ins, pictures, body measurements.

This tells you if what you’re doing is working.

Otherwise, you really are ‘just guessing’.

4 - They’re sitting mini milestones in between big goals

The big goal may be to look & feel the best you’ve ever felt.

But in between it may working towards a holiday, a birthday, a special occasion.

Something to keep you motivated short term.

5 - They ask questions

My clients asking the most questions often get the best results.

They’re improving their knowledge & applying it weekly.

Knowledge is power when you apply it.

You may be different to a lot of my clients.

But I guarantee it’s similar themes that separate those who succeed & those who don’t.

Also, I’m getting the serious urge to book in photoshoot number 4 as a goal myself 👀

Don’t forget to keep your eyes peeled on a BRAND NEW resource I’ll be releasing soon,

It’s completely free & will help you on your body transformation journey

25/07/2025

I’ll stop milking the 30th birthday now 🥩

24/07/2025

You need to learn Spanish

There’s a reason every man isn’t walking round with a 6 pack and every woman isn’t buying size 8s

Your goal may not be either of those things (each to their own)

But my point is

Who doesn’t want to look or feel better about themselves?

Everybody does

Getting your diet right & pushing yourself in the gym for a few days can feel challenging

It’s hard to do for months

It’s even harder to do for years

Which is why you struggle

Common statements you may find yourself saying -

“I’m not sure what my calories should be”

“What’s the best training plan for me?”

“Can I eat carbs?”

“Should I take supplements?”

“How do I do it around my social life?”

I understand it can be hard

But think of it this way

If you placed me in a room full of fluent speaking Spanish

I’d feel pretty stupid

Obviously I wouldn’t have a clue about…

- What was being said
- How to communicate back to them
- Where to start with it all

But that’s no surprise, I’ve never tried or had a plan to crack speaking Spanish before

If I kept turning up, practising & learning

I’d end up better at it, especially after 3, 6 or even 12-months of consistency

Getting in shape is very much the same

You haven’t done it yet, because you don’t where to start

You don’t know what to train or eat

You’re struggling to feel motivated to keep going

You don’t know if you could ever look the way you want to

You’re not sure how fast you should see your body change

You’re not sure how to work around weekends

You don’t know if you should track calories or not

And all this leaves you paralysed about actually starting your journey

The important thing is you start

And you start with a really good plan in place

Why bother waiting & guessing when you can be guided through the whole journey?

Coaching is a fast-track, if you like the results you see on my page & you’re interested in us working together

Drop me a message & lets talk about your goals

23/07/2025

4 messages that have made my day this Summer ⤴️

How many times have you gone on Holiday & lost your results?

It’s day 3 into your trip, and the all-inclusive buffet is about to be face planted for the 7th time in the last 72-hours

There’s more pastries than fresh fruit on your plate

And thats after a fry up, plus a couple of lattes

There may be just enough room for some watermelon at the end of it

“I’m on holiday” we say (I’ve been there)

But you know its destroying your progress as each day passes

All jokes aside,

I’m all for enjoying yourself on holiday

But I also don’t want to work hard for months & lose it in a week

A BIG part of my coaching is ensuring clients can enjoy holidays or social occasions

Without taking 10 steps backwards

I want them to feel & look the best they can

I want them to feel really confident about their body shape

I want them to be the ones that people are asking “how have you done that?”

I teach them more than just counting calories

Diet Breaks
Refeeds
Maintenance Days
Carb Bunching
Protein Sparing Fasts

Have you been told about these strategies before?

If not, they’re great for not just getting progress but keeping your results as well

I teach them everything I know so they have a tool for any occasion

That’s why they’re seeing results like this!

I also have an INCREDIBLE new free resource coming soon

It’s what I wish I had a decade ago when I started getting interested in the gym

It’s practical, educational & a good laugh as well

It will get you results as well, if you follow the guidance in it

22/07/2025

Results are built on a strong foundation

I couldn’t be more delighted for 🙏🏻

She has took every single word on board since we started in April

She’s even tried my recommendation of Orange Pie while on Holiday in Greece

3-months in, she’s 12 pounds down
5-inches off the waist measurement

Stronger,
More Consistent,
The odd Prosecco & Gold Bar have still been part of the diet

When we first spoke back in April,

She was feeling really frustrated with her Training & Nutrition

She felt her diet was really restrictive causing consistency to be a big issue

And as you know, if you’re not consistent, you don’t see change

Consistency has to have a foundation

And that foundation is as simple as “something you can genuinely stick to”

Not too difficult,

Not too easy either,

Just the RIGHT amount of challenge.

- We’ve done a lot of work on her Relationship with Food

(Despite asking her to keep calorie intake down for fat loss).

- Our Mantra is “You can eat anything, you can’t eat everything”

(This genuinely works when you embrace it)

- We’ve got her to use ‘maintenance’ days for events/socials

(This protects progress & helps you not hit the ‘f*ck it’ button)

- We’ve made sure she’s eating healthy, nutritious foods she likes

(We haven’t banned foods from her diet no reasons)

Moderation over Abandonment has worked a treat for Liv

What next?

Well, this is just an update on progress.

There’s more to come & I’m buzzing to see unfold.

A massive well done Liv, you’ve done brilliant & thank you for being a joy to support!

Are you stuck in a rut with your Training & Nutrition?

Struggling to put together even 1 or 2 days of consistency?

Not seeing the physical changes you want?

Drop me a message & let’s have a chat about your goals, I’ll do my best to help you

20/07/2025

Do your results reflect your knowledge?

You know what you should be doing

You know sticking to your calories works

You know eating enough protein & getting in the gym works

So why doesn’t your body reflect it?

You don’t have a knowledge issue

You have an application issue

No accountability

No structure

No clear goals to aim for

Shoutout for his body transformation & kind testimonial of his coaching experience

He was in this exact position before we worked together

Like a lot of other clients I’ve worked with

Jon has got a lot of knowledge

Enough to mean he knows what works

But this doesn’t mean it’s not a struggle

It is

This is where coaching can fill a massive gap

Every single week,

You’re held accountable

You’re given clear structure

You have targets to aim for

And the results?

Just check out the life changing results on my page

I won’t say it’s easy, but it’s 100% achievable

Confidence & Motivation like you haven’t had before

Why can’t it be you next?

Drop me a message if you’d like more information on what working with me entails

19/07/2025

Ticking all the first time Ibiza boxes 🕺🏻

Great night, even managed to last til 4:30am

***Less great water prices 😂

18/07/2025

Have you tried everything to lose weight?

You may be like Jules ⤴️

Entering her 40s with kids & responsibilities

Energy felt lot lower than it used to be

Body fat had crept on over time

Clothes feeling tighter

Baggy jumpers becoming a popular choice of daily clothing

And wanting to do something about it

Fast forward 16-months & 23kg in weight was lost

(50 pounds or 3.5 stone in old money)

The secret?

You already know

Consistent Nutrition, Training, Steps, blah blah blah

She counted the other day that she owned 22 diet books (prior to chucking the lot of them out)

So what made it stick this time?

She was coached

She wasn’t sold empty promises or unrealistic outcomes

She was told it would take time

That we would start with a plan that didn’t overwhelm her life

A plan that could get family on board, not make evening meals a ball ache

She was told what she does today, won’t make her slim tomorrow but it would in 6-months time

She’s give her absolute best to this transformation

And spoiler…

She’s another 9 months down the line

Her weight on average is the same

No rebound

No getting back on the horse

Just solid & truly life improving results

If you want to be coached through your own transformation

This isn’t another plan, it’s a process

Drop me a message, I’d love to have a chat with you about your goals

17/07/2025

30 🎈

Thank you for all the birthday wishes, I appreciate every single message.

16/07/2025

Last day in my twenties ☑️

Ready for the birthday weekend & 2am airport alarm is set

Who doesn’t get reflective when you hit a milestone age?

So here we go

My 3 biggest lessons of the last decade would be -

1- Managing Time & Patience is everything.

I just like everyone can be inpatient with progress.

But time, effort & consistency really is the answer.

2- Experiences > Items.

I’m very much an experience man. You can’t replace memories. But items come & go.

3- “This too shall pass”.

Everything has a time limit. Good stuff, hard stuff, bad stuff.

There are always challenges ahead & we should remind ourselves to enjoy the good parts.

My 3 proudest achievements -

1- Marrying Jess in Greece

And ticking off more Greek islands on our quest to do as many as possible

2- Embracing self-employed life

It’s demanding, it requires 110% focus but I love it.

And I’m very very grateful to be able to support the people I do.

Surviving COVID, spending years on the gym floor & developing my skills has taught me so much.

3- Completing a “I left nothing on the table” Photoshoot Transformation

I would say in 2023, this taught me so much about consistency & discipline.

I’d never applied myself SO much to Nutrition & Training until that 16-week push.

I didn’t miss a beat & I was delighted with the end results.

It made me a better coach/trainer hands down.

A few Thank You’s -

Thank you to Jess for always supporting & encouraging me.

To family & close friends also.

To all my mentors (Mike, James, the Integra team) who’ve been instrumental in helping me improve.

And to every single client I’ve been able to support so far 🙏🏻

15/07/2025

Trained for years but you’ve still never achieved the results you want?

You may be in a similar position to my legend of a client Jack -

He’d trained for years

He felt confident in the gym

He knew he needed to tidy his diet up

But something was missing

He couldn’t find enough consistency

He was unsure on what to do with his calories or macros

He wanted to make sure he could still “live a little”

He was in a busy NHS role facing patients daily

But in the space of 10-months

He changed everything,

He felt more confident than ever

He was stronger than ever in the gym

He was more consistent

Enjoying his work & progressing his knowledge further

He was still able to spend time socialising with friends & family

This Transformation was 10-months of building the foundations

Working on his mindset towards change

Tweaking his training

Getting consistent with his Nutrition

But with patience, comes reward

An unbelievable Transformation that has inspired many to follow

Swipe right to listen to his journey

If you want to stop kicking the can down the road

And start your own Transformation

Drop me a message & let’s have a chat about your goals

14/07/2025

This is far beyond a set of Abs

A true transformation story by

You may scroll past this picture & think “Noah looks great”

But the value in this transformation runs far deeper

When we started working together,

- His goal was to add muscle to his 6ft 9 frame

- Develop gym confidence & consistency

- Learn how he could take his physique up a level

- And maybe even work in the fitness industry one day

It’s no surprise that since Noah began this transformation in 2021

There’s also been massive progress in many other areas of his life

Such as his -

Career
Confidence
Mindset
Skill-Set
Knowledge
Self-Esteem

He’s progressed as a person

This wasn’t done through achieving abs (although that is cool)

It was done through relentless consistency

Demanding High Standards of Himself

Accepting its not easy, change takes time & that doubting yourself is normal

He’s gone from quietly entering the gym for his session

To building a career in it & being one of the most popular people in there

People talk A LOT about “being the best version of yourself”

If I’m honest, there’s far to much of that on Instagram memes

And not to mention the over-priced ‘Influencer Journals’ I see

It’s used in words, but how often is it being used in practice? - (That’s just my opinion)

Noah IS this in practice, he continues to be the best version of himself

Why can’t you achieve your own version of this transformation?

Why can’t you start working on your goals to have a better physique?

To be happier & healthier?

To be more energetic day to day & not feel like you drag yourself out of bed every morning?

A transformation won’t just deliver value in how you look

But also how you feel & the confidence you carry into other areas of your life

If you want some help in making that transformation happen for you,

Then message me the word ‘Coaching’ to find out more information

Rory Halliday-Stokes - Personal Trainer & Online Coach

26/07/2025

25/07/2025

24/07/2025

23/07/2025

22/07/2025

20/07/2025

19/07/2025

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14/07/2025

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