Epic Fitness and Coaching

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Epic Fitness and Coaching

Carl Goldsmith | Female Fat Loss and Physique Coach

18/01/2026

‼️YES IT’S ONLY £10 A MONTH….

And apparently that means it must be s**t… right?

Because somewhere along the way people were taught that results only come with a £200–£300 monthly price tag.

Funny that.

Most “online coaching” is:

• a recycled PDF
• a weekly check-in emoji 👍
• a few voice notes
• and a massive invoice

That’s not premium.
That’s a template in disguise.

I built the training plans because I know people don’t want to be forking over £250 a month for f**k all.

So I went in the opposite direction and included:

structure.
progression.
realistic calories.
consistency.

And of course, results.
All for £10 a month.

No contracts.
No guru bu****it.
No pretending expensive = effective.

Just training that works.

If you’d rather spend your money on results instead of someone’s Range Rover…

DM ME THE WORD “PLANS” FOR INFO 🔥

17/01/2026

🧐 THIS IS A MASSIVE COACHING RED FLAG

If you want to be leaner → you will lose weight over time.
If you want more muscle → you will gain weight over time.
If you stay the same weight → you’re maintaining… and very little is changing.

That’s reality.

The “lose fat while staying the same weight” crowd comes from two places:

1️⃣ Coaches who don’t have a clue – or want to keep you paying.
2️⃣ People who want fairytales instead of discomfort.

Can you look different at the same weight?

Yes.
After years of losing, building, losing, building.
Going up and down in bodyweight repeatedly.

Not in 12 weeks.
Not in one phase.
Not magically.

If your coach is using the words “maintenance” and “fat loss” together…

Run.

You might not lose weight every single week.

But if the scale hasn’t moved in 1–2 months?

You’re probably not losing fat.

Stop believing in fairytales.

16/01/2026

🔥 STOP BEING A FLANNEL. WEIGH YOUR FOOD. TRACK IT.

Whatever bu****it diet is being sold to you right now…

If it causes fat loss, it’s only because of one thing:

A calorie deficit.

Nothing else.

So instead of going round in the same circle again this year…

Sort your calories.
Weigh your food.
Track it properly.

It’s not time-consuming.
It’s not difficult.
It’s not boring.

What is boring is listening to people say:

“Tracking doesn’t work”

…while they start their 6th juice cleanse of the decade.

Suck it up.
Do something for yourself.

Weigh it.
Track it.

Stop being a f**king flannel about it.

It’s the easiest and most reliable way to diet. 👈

15/01/2026

🧐 THE ENJOYMENT SHOULD COME FROM PROGRESSION…

A “fully tailored” programme doesn’t mean:

“Here’s all the exercises you like doing.”

That’s not tailoring.
That’s comfort.

And comfort doesn’t change physiques.

If you finish a session thinking:

“Wow, I loved every exercise in that.”

Chances are… it wasn’t hard enough.

Training should:

• challenge you
• push you
• force adaptation
• demand progression

Not just feel nice.

I don’t care if you like cable kickbacks.
And you’re definitely not doing crab walks because “you feel the burn”.

That’s not effective training.
That’s fitness industry bu****it.

Tailoring is about:

• your equipment
• your injuries
• your structure
• your ability level

Not what feels easiest.

You earn the right to enjoy sessions after you get strong.
After you progress.
After the work is done.

We don’t chase “easy”.

We chase:

Weight up.
Reps up.
Performance up.

That’s it. 💪

14/01/2026

🔥 THINK ABOUT HOW YOU SPACE YOUR CALORIES…

Big evening meals are great.
I do it myself most days.

I can live on a shake for breakfast.
A light lunch if I need to.
Hunger doesn’t bother me.

But if it bothers you, look at what’s happening at night.

If half your calories are coming in one sitting…of course your days feel brutal.

Fat loss comes with some sacrifice.
But you get to choose where it hurts.

Spread your food out better.
Increase daytime volume.
Stop blowing it all on one meal.

Simple fix. No drama.

13/01/2026

🔥 SHOOTS. SHOWS. PHYSIQUES.

2026 is shaping up to be a huge year at Epic.

As the Ladies Who Wanna Lift training plans continue to charge through the industry, I’m just as excited about the other side of the business…

The full coaching side.

Right now we’ve potentially got 7 client photoshoots planned this year.

More women stepping forward.
More confidence.
More real physiques built the right way.

The photoshoots are one of my favourite parts of Epic. It’s frustrating we can’t run them all year round (cold gyms are not the one), so I can’t wait to get the first ones underway again.

On top of that…
Jos is heading into season two of bodybuilding.

After bringing home top honours last season, the standard has gone up.

She’s been building since her last show.
Prep has started.
Bigger. Leaner. More complete.

It’s going to be a massive year.
A defining year for Epic.

The training plans will keep growing.

The full coaching clients are levelling up.

And we’ll keep proving the same thing:

Affordable coaching can still be elite.

Watch this space. 👊🔥

12/01/2026

💯 THE REASON YOU CAN’T SQUAT ISN’T YOUR GLUTES…

It’s your technique.
Or your setup.
Or your strength.

Not because your arse is “switched off”.

Doing 15–20 minutes of banded side steps before squatting is pointless.

Here’s what actually works:

When you train a muscle group, warm it up using the movement itself.

Example:

Squats day?
Do 2 lighter squat sets first.
3 if it’s super heavy.

That’s it.

Your body learns the pattern and fires.
The muscles get warm.
The joint gets ready.

Activated. ✅

Same for RDLs.
Same for hip thrusts.
Same for lunges.

Same for absolutely f**king everything.

Simple. Effective. Proven.

Don’t let the activation police get you. 👈

11/01/2026

☹️ ONLINE COACHING IS A JOKE….

You’re promised the earth.
An incredible service.

Then you end up paying £200–£300 a month for…
a PDF plan.

That’s not coaching. That’s a template with a price tag.

That’s why I built the training plans.

To stop people overcharging and over-promising.
Delivering what most people actually need — for a hell of a lot less.

£10 a month gets you:

• a proper training plan
• clear structure
• realistic calories & protein targets
• something you can actually stick to
• a price that doesn’t ruin you every month

Strength, muscle, confidence, fat loss, toning, definition — it’s all built into the system.

Same principles that get my clients results.
No fluff. No contracts. No financial stress.

£10 a month. Gym or home.

If you want proper training without being ripped off,
DM PLANS and I’ll send you the details. 🔥

09/01/2026

‼️STOP DOING THE WRONG THINGS OVER AND OVER…..

Changing workouts every week feels productive — it isn’t.
You never give your body time to adapt or get stronger.

“Toning reps” is just marketing nonsense.
There’s no special rep range that suddenly changes how muscle looks.

And core workouts won’t flatten your stomach.
They never have. They never will.

Fat loss comes from nutrition.
Muscle comes from progressive training.
Everything else is noise.

If you want real change this year, stop chasing variety, trends and bu****it shortcuts.

Do the basics properly.
Do them long enough.

That’s where results actually come from. 💪

08/01/2026

😱 YOU DON’T NEED TO PANIC WHEN YOU HEAR “LIFTING HEAVY”…

It’s a big thing in the industry, and it triggers people immediately.

They think it means:
• getting bulky
• looking masculine
• turning into a bodybuilder

None of that happens by accident.

“Toned” isn’t a type of exercise.
It’s muscle + low enough body fat.

Cardio and classes don’t create tone.
They burn calories.

Light weights don’t create tone.
They just make you tired.

Tone comes from:
• progressive weight training
• getting stronger over time
• eating enough protein
• managing calories properly

If you want a softer, weaker look — that’s fine.
If you want a defined, athletic physique — you need muscle.

And muscle comes from lifting weights that actually challenge you.

No magic.
No shortcuts.
Just proper training. 💪

07/01/2026

AND IT WON’T BE COMING BACK…

It’s the curse of the new year.

You feel motivated.
You start fresh.
You get cracking.

Two weeks later… you can’t be arsed.

And that’s when you’ve got two choices.

You either do what you always do —
sack it off and blame “lost motivation”.

Or…

You accept that motivation isn’t coming back
and you keep going anyway.

I’m not saying it’s easy.
It isn’t.

But if you’re relying on motivation to carry you through this year,
you’re already f**ked.

Call it discipline.
Call it consistency.
Call it whatever you like.

It’s doing the boring s**t daily — regardless.

Otherwise, you’ll be in the exact same position next January.

06/01/2026

🙄 ARE WEEKENDS ALWAYS A WRITE-OFF?

Do Mondays feel like punishment?
That’s not a motivation issue.

It’s an accountability issue.

Cardio won’t fix that.
It won’t undo two days of chaos and s**t decisions.

You’re not going to outrun the calories.
You’re not going to burn fat and “offset the damage”.

Consistency and accountability with food beats damage control.
Every time.

That means sticking to it — even at weekends.

Because I’m sorry to say…
cardio is not the saviour.

Address

Unit 4f
Thetford

Telephone

+447530721487

Website

http://www.carlgoldsmithfitness.com/

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