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

Luke Goulden PT, Southwark (2025)

21/11/2025

One of the things I love most about online coaching is that it’s connected me with some of the best people.

I’ve been coaching for almost two years now and loved every minute.

In that time, she’s got engaged, married, and relocated states.

She shows up every week, no matter where she is or how long her work shift has been, and trust me, she’s worked some brutal hours.

I’ll be doing check-ins on a Monday morning here in London, and she’ll message saying she’s in the gym.

I’ll check the time. It’s 4:30 her time.

I’ll call her crazy, and she’ll say it was the only time she could train today.

That kind of commitment motivates me to do better and make zero excuses.

Thanks for your energy and positivity, Daisy, whether it’s 4am in the gym or after a mad shift at the hospital.

No fuss. No excuses. She just gets it done.

Every week, regardless of where she is or how she feels, she faces her challenges head-on and finds a way.

This post isn’t about before and afters (even though they’re wild).

It’s about celebrating this badass human. Let’s go, 💪

ps I’m still waiting for those 10 pulls ups in a row 😁

18/11/2025

Two photos. Same dad. Seventy-five pounds apart.

And for us as coaches, these two photos capture exactly why we do what we do. Outstanding work mate 👏

Tim reached out wanting to establish a healthier lifestyle that was sustainable for the future and to be a better father and husband.

He had been working on improving his health for a number of years and wanted to take things to that next level.

He was stuck in a cycle that so many parents can relate to…

Restrictive Monday to Friday, which only increased the tendency to rebound over the weekends.

Add in a busy, demanding job, and it became harder to find any balance.

He wanted something sustainable.

A way of eating that didn’t feel like punishment during the week or a rebound every weekend.

So he reached out and decided to give our coaching programme a go.

And that’s exactly what we’ve built.

✅ He’s exercising every week.
✅ He’s fuelling himself properly.

He’s stronger, healthier, more energised, and in the best shape of his life.

These photos represent more than just the physical change.

They represent all the reasons Tim wanted to improve the quality of his life.

Almost all of our clients are parents who want to feel good again.

They want their energy back. They want to be their best for their families.

Inspiring work, mate - we are buzzing to have been a small part of it, and Tim, we appreciate you being open to sharing your journey.

Outstanding work from this legend.

If Tim’s story resonates with you and you would like more info on how we can help, DM me the word READY and I will be in touch 📧

26/04/2025

Craig went from feeling out of shape and unsure where to start, to dropping 16.6 kg and seeing his abs.

A dad. A busy professional.
Fitter. Stronger. Leaner.

But most importantly, confident again.

When Craig first reached out, his goals were clear.

Lose weight. Build muscle. Get back to running.

And create a routine that actually works and feels sustainable.

Life was hectic.

Long work hours. Little time for himself.

Nutrition lacked structure, and snacking had become a habit.

He wasn’t sure if online coaching would work.

But after one conversation, he committed.

Working with Coach .t they built a plan around Craig’s life, not against it.

No crash diets. No guesswork.
Just structure, support, and accountability.

They refined his nutrition
Got him consistent with training
And focused on simple, repeatable habits.

The result?

✅ Over 16 kg down.
✅ Exercising consistently.
✅ Stronger, energised, and in control.

Incredible work from Craig!

And class coaching from Coach .t , doing what he does best.

We’re taking on a handful of new clients this month.
If you’re still reading this and waiting for a sign, this is it.

DM me “TRANSFORMATION” and let’s get to work 📧

06/04/2025

This is Dave. He’s in phenomenal shape.

And this is an elite-level transformation.

A dad who wanted to be his best for himself and for his kids.

He didn’t just want to look great.
He wanted to feel great.

And why the f*** not?

To have energy at the end of the day.

To play, run, wrestle, and actually be present — not just tired and checked out.

He wanted his kids to see him at his best.
And follow that lead as they grow.

And don’t get be wrong - Dave’s starting point was strong. But he knew we could set an even higher standard.

We jumped on a call last year.
Dave decided to give the programme a shot.

He opened up about the struggle — the stop-start efforts, the frustration, the pressure of running a business and being there for his family.

So we built a plan around his life — not one that added more stress to it.

We kept it simple.

Support. Accountability.
Structure. Consistency.

Wins he could actually stick to.
And we got to work stacking them up.

And now?

He’s stronger than ever — and in the best shape of his life.

He followed a structured programme instead of winging it, unsure if it was even working.

Nothing crazy with his nutrition either — it was already in a solid place.

We made a few small tweaks over time. That was it.

Dave did what he does best - he showed up and did the work.

Because consistency always wins.

Now he’s walking taller. Feeling better. Leading from the front.

That’s what this is really about.

Not just abs (although they’re cool).
Not just building muscle (also very cool).

But becoming the version of yourself you always knew was possible.

Proud of this one — great work, mate.

1% better every day. LFG.

If you’re a busy dad or business owner like Dave...

Trying to balance work, family, and your own health — but keep putting yourself last...

You’re just some support, accountability, and guidance away from changing how you look, feel, and perform.

DM me “READY” and I’ll show you how to build a plan that actually fits your life — just like Dave did 📧

No guesswork. No generic programmes. Just real, lasting change.

31/03/2025

Fat loss today isn’t just about “eating less and moving more.”

And I’m not saying that advice is wrong—it’s just not that helpful.

Understanding how modern life has changed allows you to work with it, not against it.

• Food has changed – ultra-processed, hyper-palatable foods are designed to make us overeat.

• We sit more than ever – at desks, in cars, on screens.

• The diet industry doesn’t care about your success—only your money.

You can fight against this reality, or you can learn to work with it.

Here’s where to start:

✅ Set Your Environment for Success

It’s not about banning the foods you love. It’s about structuring your home in a way that supports your goals.

Make nutritious options easy to grab, and pick and choose your indulgences. Willpower fades—your environment does the heavy lifting.

✅ Be Intentional With Movement
You don’t need a crazy workout routine.

But if you’re sedentary, fat loss will be harder. Park further away, take the stairs, set walking breaks—small choices add up.

✅ Get Accountability

Going at it alone is tough. Having structure, support, and someone keeping you on track makes all the difference.

Fat loss isn’t about fighting the modern world—it’s about making it work for you.

📧 If you want help getting into the best shape of your life, DM “COACHING” and I’ll be in touch.

27/11/2024

‘’For a number of years, I yo-yo dieted. Now, I feel I’m in a place where I can maintain my weight and still live my life without missing out.’’

Wow! What a life-changing journey! Chris lost just over 60lbs working with us and put years of dieting behind him.

Chris has built healthy habits, let go of unhelpful ones, and completely shifted his mindset around food and exercise.

He reached out fed up after years of yo-yo dieting and not being able to find anything sustainable he could stick to..

He was unhappy, nowhere near his best and wanted to become a healthier version of himself - not just for his own longevity but also his family.

Chris needed a plan - he needed guidance with nutrition and accountability to help him stick with it…

Fast forward a number of months - through the ups and downs - and Chris is now 60lbs down and exercising consistently.

He has more energy, way more confidence, and a completely different perspective on life.

His advice? ‘Speak with Luke and listen to what he and his team have to say - I have changed the way I see exercise and food, and I’m so much happier for it.’

Outstanding work, mate. This is an elite-level transformation!

January is always busy - drop me a DM if you would like to secure a spot.

Or better yet, ready to start your transformation now and head into the new year ahead of the game?

📧 DM me ‘READY’ now and I’ll send over more information 📧

20/11/2024

I recorded a podcast for anyone interested - discussing all things fat loss, navigating a social Christmas and common dieting mistakes people make!

10/10/2024

Mega proud of this guy! From the outset, Jono wanted to be better, and throughout our time together, he has shown unwavering dedication.

This transformation is more than just a number; it’s a complete change in his health, life, and self-belief.

He went from struggling to lose weight to dropping over 50lbs to conquering marathons and ultra-marathons.

☑️ Over 50lb down.
☑️ 2nd place in a 25km race.
☑️ Over 1000km run since starting.
☑️ Completed his first ultra marathon.
☑️ Increased strength and muscle mass.
☑️ Exercising consistently week in, and week out.
☑️ Total change in mindset with his nutritional habits.

Jono is a beacon of what is possible when you strive to become the best version of yourself, and he has only just started!

The weight loss is fantastic and undeniably life-changing, but the real victory?

Becoming the strongest, fittest, healthiest, and most confident version of himself - and feeling proud of who he has become.

Incredible work, brother! Thank you for your energy, positivity, and consistency.

Enjoy the energy and life you have worked to create 💪

I know there isn't a huge amount of time left of 2024 and I'm not going to BS you with when the best time to start is - in truth, there is no best time.

If right now you don't feel your best and would like a coach in your corner, we are here and will provide you with all the support, guidance and accountability you need.

📧 Drop me a DM if you would like more information! 📧

11/09/2024

This is one of those transformations you just never forget – so proud of this guy! Check out how Blair lost an incredible 25.7kg!

Blair and I worked together for just over a year, and when he reached out, his goal was clear.

He wanted to lose body fat in a sustainable, long-term way - avoiding the rebound or yo-yo effect he had struggled with in the past.

On top of that, he wanted to retain as much muscle as possible and increase his performance levels high.

From the outset, it was super important that Blair understood we were striving for consistency not perfection.

Like all of us, Blair had moments where he went off track. Life happens—work, family, unexpected challenges—but what makes Blair’s journey stand out is his ability to get back on track every time.

We aren’t trying to avoid hard things, stress, or the curveballs life throws at us; it’s about learning to navigate and manage them.

He didn’t let setbacks define him. Instead, he let his response to setbacks define him, and he always managed to return to his nutrition and exercise plan, determined to push forward.

Now, Blair has completely changed his life. He’s happier, living with more confidence, and his family is getting the best version of him.

Not only that, but he’s a total badass in the gym and even hitting personal bests in his half marathon times.

He is fitter, faster, stronger, and constantly in pursuit of becoming better. He’s always pushing for more and striving for peak performance.

This transformation is proof that you don’t need to be perfect—you just need to keep going.

Blair broke the cycle of yo-yo dieting and built a body and mindset that perform and last.

I couldn’t be happier for this legend. Great work, mate!

We have 3.5 months left of 2024 - if you’re not where you want to be with your health, body, or confidence and want to make a change, I’m taking calls this week.

📧 If you’re ready to make real, lasting changes, DM me the word “2024,” and let’s get started 📧

05/09/2024

People think they need perfect conditioning or timing to start, when in reality, starting is the perfect condition.

Jude in the shape of his life whilst living it at the same time - no putting off holidays, summer socials or weekends away.

When first reached out, he had one goal: to challenge himself and get in the best shape of his life – and not just achieve it but maintain it long-term.

He was already in great shape and training consistently – but he wasn’t satisfied – he wanted to take his physique to that next level so reached out.

We started by splitting his plan into two phases. In the first phase, the focus was fat loss, Jude dropping an impressive 8kg in just 3 months.

Naturally we decided to celebrate with a photoshoot, where Jude showed up looking phenomenal (slide 2).

Once that was achieved, we shifted gears into the second phase – gradually increasing his calories to maximise his muscle-building potential.

It’s in this phase a lot of people get it completely wrong – we went straight into maintenance after the shoot.

And after a few weeks stabilising in maintenance, we slowly began increasing calories focussing on whole sources of protein and smart nutrition strategies to fuel his progress.

Now, 5 months into his gaining phase, Jude is 6kg up almost exactly the same weight in both photos but looking totally different.

What’s even more impressive? He achieved all of this while enjoying social weekends, festivals, BBQs, and holidays.

Jude’s journey proves that there’s never a “perfect” time to start.

Life doesn’t have to be put on hold to make progress – you can still live your life and see results with the right plan, support and accountability in place.

📧 If you want to take your physique to the next level, DM me the word “September,” and let’s create a plan tailored to you 📧

01/09/2024

Proud of this human – over 42lbs down, fitter, stronger and so much closer to feeling her best.

When reached out, her goals were clear:

She wanted to feel lighter, more comfortable in her clothes, and improve her BMI to avoid any future health concerns.

She also wanted to build strength and develop healthier eating habits, no matter what life threw her way.

Balancing family life and running her own businesses didn’t leave much time for herself but she was determined to make a change.

After a long time making little to know progress she knew she had to try something different and came across my page.

Once we had connected we arranged a time to jump on a quick call to see if online coaching would be a good fit.

And the rest is history!

We started by creating a clear and effective plan that included a personalised nutrition framework to follow.

That incorporated foods Argyro enjoyed and factored in socials and holidays so she didn’t feel too restrictive;

Alongside this a home workout program that fit around her busy schedule with plenty of support and accountability.

The results? Over 42lbs down, stronger than ever, and feeling healthier both inside and out.

She’s improved her fitness, strength, and self-confidence, all without putting life on hold.

Argyro has developed lifelong habits that allow her to look and feel her best, no matter how hectic life gets.

Her journey shows that even with limited time, you can prioritise your health and make lasting changes.

Incredible work, Argyro – enjoy the health, strength, and confidence you’ve earned!

If you’re ready to start your own transformation and take control of your health, let’s make it happen.

📧 DM me the word “READY,” and I’ll be in touch with more information. 📧

Luke Goulden PT

21/11/2025

18/11/2025

26/04/2025

06/04/2025

31/03/2025

27/11/2024

20/11/2024

10/10/2024

11/09/2024

05/09/2024

01/09/2024

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Luke Goulden Personal Training

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