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Monday 6am - 6:30pm 7pm - 8pm Tuesday 6am - 7pm 8pm - 9pm Wednesday 6am - 7pm 8pm - 9pm Thursday 6am - 7pm 8pm - 9pm Friday 6am - 5pm

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

24/10/2025

Why you’re struggling to lose body fat ⤵️

(Haris lost 3 stone in 12 weeks by doing this 1 thing)

You’re not measuring.

I know your busy,

I know your life can be 100mph

I know you want to go to work, see your other half & enjoy your life

But bad habits are stopping you

They’re eroding your happiness, motivation & confidence

You’d love to get results but you don’t know how

And it starts with measuring

All of my clients measure

They don’t all measure the same things, but there’s a few minimums you need

If you want a truly physique changing transformation & improve your health

Calories & Protein
Steps & Bodyweight
Workouts

Is an absolute minimum for most people

You can’t see what you don’t know

Imagine have a goal of putting 100 quid in a savings account each month for a holiday you booked 🏝️

But never checking your bank, you simply don’t know & you’re guessing 🤷🤷‍♀️

Its not hard to track your numbers in my opinion

Yes its repetitive, mundane & takes a few minutes of your already busy day

But if you look & feel incredible, surely it’s worth it?

Plus people watch Netflix every night, drive the same car for years and speak to the same people

Is that not repetitive?

It’s not because you get rewarded by it

Losing body fat, building muscle, improving your health is NO different.

Repeat the behaviour, you’ll get the rewards

Take my client Haris as an example above, he tracked his calories, protein & bodyweight for 12-weeks.

The results?

24kg lost (Over 3 stone)
Resting Heart Rate - Down 24bpm

From sluggish, de-motivated & confused to feeling & looking 10x better

If you want to genuinely change your lifestyle & a coaching programme that delivers

Drop me a message with the word TRANSFORM & I’ll be in touch

23/10/2025

How to get your other half on side when dieting ⤵️

Cutting rubbish out your diet,

Getting yourself down the gym consistently,

Staying consistent on your calories on the weekend,

This stuff is hard enough.

But its made even harder if your partner isn’t on side

You’ll know what I mean,

Your Mrs wants date night

Your husband brings you chocolate after work

You eat dinner together

This is all part of a good relationship

But it can set you back if you don’t communicate

Here’s how I would do it so it doesn’t end in a break up😂

1 - Ask for their support 🎯

Explain why you want to take on a new challenge, improve your heath or feel better in yourself

They’ll likely want you to smash it just as much as you do

2 - Plan your date nights in advance 🗓️

Getting in shape & losing weight isn’t about cutting all enjoyment out your life

It’s quite the opposite, it’s enjoying experiences MORE than you do now

Going out for your anniversary or birthday feeling incredible not self conscious

If you plan, it manages expectations & gives you something to work towards

3 - Work as a team 🤝

Working late? Ask if they’ll prep your lunch

They want to lose weight or get down the gym as well? Say you’ll help them

If you’ve followed me for any length of time you’ll know,

👉 My wife is a runner, with the preference of Marathons

👉 I’m a sucker for improving my body composition & keeping fit (fat loss, building muscle & the occasional hike/5km)

Our goals are different but we genuinely work as a team

Race day weekend for Jess? No questions asked, we go & support her.

Shoot prep for me? No questions asked other than if I need any help with meal prep.

This means we push each other’s goals forwards & hold each other to a high standard.

I really don’t want this to sound ‘braggy’ & I’m well aware not everyone will be in this position

But it’s one of the most powerful things you can do to get the results you want 🙏🏻

You just need to get talk, ask & communicate

P.S. when you have a partner & coach on side… you CAN’T fail 👀

22/10/2025

The Shoot Prep Series - Let’s talk about quitting.

21/10/2025

Will Coaching Work for You?

You’ve tried different plans in the past

You might even be following one now

But either the results are underwhelming

Or your hating every minute of it

Your sick of a diet you can’t stick too

You have a training plan that’s too complicated or boring

And you don’t actually feel like your learning anything

This is the reality of so many fitness plans

They promise so much yet deliver so little

And I know that all you want

Is a plan that gets you results without it taking over your life

Rather than blow my own trumpet (I could easily lol!)

I’ll let my client results & testimonials do the talking

I’m blown away from what my guys have had to say this year about their coaching experience

Take Joe for example, he was already in a good place

But we’ve taken him to great a one with his diet & training

He’s achieved his leanest & most muscular physique to date

The kind of physique where people ask him in the gym “How have you done that?”

Hats off to Joe for his continued consistency & engaging in the process

If you’re on the fence about coaching & take any advice today, take Joe’s

“Do it”

Simply message me the word COACHING or hit the link in my bio to complete a short 60-second enquiry form

I’ll be in touch & share the details

20/10/2025

Why your health is ruining your happiness

The O.N.S did some research on individual wellbeing to find out ‘what drives happiness’

They’re findings proved that it’s not the car on your drive that makes you happy

It could be a Ferrari or a Fiat

Those is Mayfair were no happier than those in Middlesbrough

The biggest factor in wellbeing & how happy you feel is - health

People who were healthier, felt happier

On the flip side those who felt in poor health had their happiness drained

If you don’t feel motivated
If you dislike what you see in the mirror
If your diet is poor & your tired all the time

Then you will likely feel less happy & confident in yourself

Sound familiar?

It’s no surprise the most successful clients I work with will often say to me -

“Mate, I feel amazing right now”
“I feel really good at the moment”
“Everyone is telling me how good I look”

If you’re just sick of being in a rut.

You need to do something about it or nothing will change

Do you really want to spend years feeling down about yourself?

I know you don’t

You think “I’d love to get in shape” but…

I’m busy
Life’s crazy right now
I’ve got socials coming up
I’ve got a kid/kids

The good news is - my amazing client (above) has proven these obstacles wrong

He’s living proof you can have all of that & still get results

In a way that complements your life, not complicate your life

Do you know what & how much you need to eat?

Do you know how you need to train?

Do you know when to push hard & pull back?

Do you know how to bounce back after a wobble?

Akaash does, and so do the rest of my clients

I teach everything that’s required to achieve a long lasting transformation for improved health & physique changes

If you’re ready to do something about it

Give me 2-minutes of your time to fill out the enquiry form in my bio & I’ll message you as soon as I can to see if I can help

I’ll share all the details & who knows, you might be the next person to achieve a life-changing transformation

What have you got to lose?

19/10/2025

Weekend ⤴️

More coffee, homemade pizza & winter house prep 🍂

A lot of training programmes written for clients today ahead of the new week & winter training season🏋️‍♂️

We’re off to Athens the week after my shoot for a few nights so we’re really excited for the final bit of travel for 2025 🌎

Load up a Mythos + Souvlaki Combo 🇬🇷

17/10/2025

Give me 2-minutes & I’ll tell you why your diet goes out the window every week 🙋🏻‍♂️

Read this before scrolling through what I’ve been eating these past few weeks in & out the house ⤵️

You’re sitting there this weekend knowing this week you went off track (again)

You know you want to look better

You know you want to feel better

You genuinely want to be healthier

But dieting is hard

“Why can’t I do it?”

You convince yourself it’s too hard

There’s no way you can stick to macros

Or a perfectly clean diet

Here’s the problem,

You expect too much.

Imagine thinking an hour of learning Spanish would mean you could go & fluently communicate in Spain

Dieting is a skill

Learning how much you need to eat

What foods you need to eat

What foods you should buy

What time you should eat

What you can get away with in terms of restaurants & takeaway

And this takes time, but you can 100% do it

People say to me “your healthy, you find it easy”

And they are right (to an extent)

I find it easy because I’ve lost body fat & got leaner many times

But it was hard at first

It’s hard for everyone but that’s where the reward is

If you put the work in

You can live a life in a body that not only looks & feels great

But is a lot healthier to

What’s stopping you really?

16/10/2025

If living like a bodybuilder or following another miserable diet is your idea of hell…

My Transformations are different.

YOU are at the forefront of what we do.

A Nutrition Plan that’s built for you

A Training Plan that challenges & progresses you

A Personalised Roadmap to show you how you achieve your goal

Knowledge & insight you’ve never had before

And the accountability you need to take you through the process

There’s generic plans, advice or being thrown into a group of 50 other people

Take for example

A guy who loves training, has a family & is out socialising regularly

He wants to build muscle in the winter months

He wants to be able to get lean for his holidays each year

He’s committed to making progress & feeling healthy year round

He wants to go out for food with family & friends without taking a Tupperware box with him

He wants to get stronger in the gym without a workout taking 3 hours

He wants fitness to be part of his life without it taking over his life

But his social life & responsibilities don’t have to make his physique goals a pipe dream

In fact, he juggles it perfectly

We’ve taught him the balance between ‘getting results’ & ‘enjoying your life’

And you can have the same

I’ve opened up my enquiry form again for coaching applications

If you’re interested in starting your own Transformation

Simply hit the link in my bio, complete the form (takes 2-mins) & I’ll be in touch with the details

15/10/2025

When was the last time you looked in the mirror & thought you looked good?

I can’t believe you’re willing to go to the gym, try different plans & diets

But never get the results you want.

Wasted effort is criminal.

And like you,

This is where a lot of my clients are before they start coaching.

Your training at the gym,

Your eating healthy(ish) most of the time,

Your always trying to find the right approach for you.

The effort is there, but you haven’t achieved the results yet.

Why?

There’s many reasons but a couple that stand out from my chat my Damian,

You’ve been training for a while & doubt there’s more to you can learn

You chop & change your plan every few weeks

You don’t know how to measure if its working

Here’s the good news,

You don’t have to struggle anymore.

Like Damian says,

Coaching with me gives you all the stepping stones you need.

No fads, ridiculous schedules or generic advice the rest of social media has to offer on training & nutrition.

Simply we put your own personal body transformation jigsaw puzzle,

Together.

I get such a buzz hearing clients like Damian (at 45) feeling & looking the best they’ve ever looked.

And he won’t be the last either.

If you want change & someone who’s going to deliver it, I’m your guy.

Drop me a message with the word COACHING

Let’s hear where you’re at & I’ll share more information on how coaching works.

14/10/2025

The Shoot Prep Series - Day 15 📸

The protein bar is gone 😰

But sometimes, if you want maximum results

You’ve got to make the necessary changes 💪🏻

13/10/2025

You just need to start

One of the biggest reasons you don’t get results is you delay getting started

“I’ll wait for life to quiet down”
“Let me get this next month out the way”
“I’ll hold off til January”

We’ve all said it, you & me included

Truth be told, it’s just stalling the progress you really want

Getting started is powerful

If your like who knows where you’ll be in the next 6-12 months if you just get started

We reminded each other on Thursday that we’re 4 years deep

And at this rate there’s going to be some grey hair between the two of us as this journey develops 👴🏻

You might look at Noah’s photoshoot pictures this year & think

“I don’t want that”
“I could never achieve that”
“That’s impossible for me”

We’d be telling a big fat lie if we said that the physique he’s built now was the initial goal

When we first sat down in Cafe Nero for a chat in 2021,

Noah had been doing some training at home with a few weights

The idea of walking in the gym once was anxiety inducing, never mind 3 or 4x per week

He had no desire to get abs, he wanted to add muscle to his frame & build his confidence

In the first 3-6 months we did that

This left him wanting more

3x bulk phases
2x photoshoot preps
A knee injury

And a whole lot of experience later

Here we are,

Stronger than ever,
More knowledgeable than ever,
More confident & motivated

This is the power of getting started

A Body Transformation can give you a healthier, leaner body but it can also give you so much more

Purpose, Motivation, Confidence & Sense of Achievement

With Mental Health & Obesity on the rise, it’s never been so important to find these things

But it doesn’t happen magically, it takes structure & setting some goals for yourself

Coaching takes the weight off your shoulders with this and your training/nutrition

So you can start working on the changes you want to make

If you want to get started & see where you could be in 3-6 months time, message me the word COACHING or hit the enquiry form in my bio

Rory Halliday-Stokes - Personal Trainer & Online Coach

24/10/2025

23/10/2025

22/10/2025

21/10/2025

20/10/2025

19/10/2025

17/10/2025

16/10/2025

15/10/2025

14/10/2025

13/10/2025

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Monday	6am - 6:30pm
	7pm - 8pm
Tuesday	6am - 7pm
	8pm - 9pm
Wednesday	6am - 7pm
	8pm - 9pm
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	8pm - 9pm
Friday	6am - 5pm