TJ Coach, Twickenham (2026)

19/01/2026

You think training is hard❓
Wait until not being strong starts ruining your independence, health, and confidence.

You’re not avoiding the gym because you’re lazy.
You’re avoiding it because you think:
🔹 it’s embarrassing
🔹 it’s too hard
🔹 it’s too expensive
🔹 it’s “not for people like you”

But here’s the truth 👇
You don’t lose independence because of age.

You lose it because of muscle loss, weakness, and inactivity.
🧠 Strength training isn’t about looking jacked.
It’s about being able to:
▫️climb stairs without pain
▫️ get up from the floor
▫️carry groceries
▫️ live without constant aches
▫️ stay independent for longer

You think personal training is expensive?
👉 Wait until you see the cost of rehabilitation, physio, and lost mobility.

You’re embarrassed to start training?
👉 Wait until your body decides for you.

Aging is natural.
❗ Declining faster than necessary is optional.

💡 Strength training is the single most powerful tool for:
🔸 healthy aging
🔸 fat loss after 30
🔸boosting metabolism
🔸joint-friendly fitness
🔸long-term independence

You don’t need extreme workouts.
You don’t need perfect weeks.
You just need a smart, consistent system that fits your real life.

Not sure how to start training properly?

👉 Follow and learn how to build strength, lose fat, and stay independent — the smart way.

Save this post.
Your future self will thank you. 💪

16/01/2026

You don’t have to count calories to lose weight.
But you do need to be in a calorie deficit ⚖️

If you hate counting calories,weighing food,
and thinking about numbers all day 📱😩
that doesn’t mean fat loss isn’t possible for you.

You still need a calorie deficit - you just don’t have to track it.

That’s where intermittent fasting (IF) can work really well for you 👇

When you skip one meal, you naturally eat fewer calories across the day - without apps, without tracking, without obsession 🧠✨

For you - if you’re busy, working, managing family and life - that simplicity often makes all the difference.

But let’s be clear 👇
IF is not magic ❌

If you eat whatever you want, in whatever amounts, inside the eating window -
results won’t happen.

For this to work for you:
• you still need to pay attention to what you eat 🍽️
• you still need to be aware of how much you eat
• you still need regular physical activity 🏃‍♂️🏋️‍♀️

When you combine IF with:
✔ normal, balanced meals
✔ training that fits your schedule
✔ consistency, not extremes

fat loss becomes simpler and more sustainable 🔁

No bans 🚫
No constant restarting
No turning your life upside down
Just a structure you can actually stick to.

👉 Follow for practical nutrition & training strategies that actually work in real life 💪

08/01/2026

Hard to believe it’s almost a year since my first HYROX start.
And in less than 3 weeks… I’m lining up again 🗓️

No big speech.
No pressure.

Just a reminder to myself that it’s pretty cool to do something that you genuinely enjoy -
and that also happens to be good for your body and your head 💪🧠

Not everything has to be about chasing results or proving something.
Sometimes it’s just about movement, challenge, and having fun along the way 🔁

Find something that excites you.
Something that keeps you active without feeling like a chore ✨
That’s how healthy habits actually stick.

And the rest?
It usually takes care of itself.

07/01/2026

1️⃣ You’re not actually eating 1500 calories 🍽️
“A bit of sauce”, “a few nuts”, “a spoon of butter” -
you don’t count those.
But those small extras can easily wipe out your calorie deficit 📉

2️⃣ Eating less = moving less 🚶‍♀️
Low calories → low energy → fewer steps → weaker workouts.
Your body doesn’t want to lose fat when everything is done on minimum effort ⚠️

3️⃣ Not enough protein 🍗
Low calories + low protein = muscle loss.
Less muscle = slower metabolism 🔥⬇️
Result? You eat very little and still don’t lose weight.

4️⃣ Perfect weekdays, weekend chaos 🍕🍷
5 days “on plan”,
2 days of snacking and “rewarding yourself”.
Your weekly calorie average doesn’t add up - body fat stays ❌

5️⃣ Poor sleep and high stress 😴😵‍💫
Not eating much + not sleeping enough = high cortisol.
High cortisol = more cravings and water retention 💧

Counting calories isn’t magic ✨
If you want fat loss, you need a proven system,
not constant undereating and hoping for results.

💾 Save this post if this sounds familiar
➡️ Follow for practical fat loss, nutrition & fitness strategies that actually work in real life 💪

06/01/2026

🚨 INSULIN RESISTANCE ISN’T WHY YOU’RE STUCK.
THE ADVICE YOU’VE BEEN FOLLOWING IS‼️

Insulin resistance is often presented as something 'broken' in your body 🧠
Something you need to fight, cure or fix with extreme rules 🚫🥗

But here’s what most people don’t realise 👇
🔹 Insulin resistance isn’t officially a disease
🔹 There’s no single test that truly defines it 🧪
🔹 Cutting carbs isn’t the only (or best) solution 🍞
🔹 Your metabolism isn’t “damaged” or shut down 🔥
🔹 Small daily habits can improve insulin sensitivity 📈

The problem?
Focusing only on numbers, strict food rules and fear-based advice 😵‍💫
➡️ often makes things worse, not better.

What actually works long term 👇
✅ sustainable weight management
✅ regular movement 🚶‍♀️🏋️‍♂️
✅ proper sleep 😴
✅ balanced, realistic nutrition 🍽️
✅ consistency > perfection 💙

Insulin resistance isn’t something to panic about 🚨
It’s feedback - and feedback can be acted on 💡

💾 SAVE THIS POST if insulin resistance is something you’re dealing with right now

➕ Follow for practical nutrition & fitness strategies that actually work long term 💪✨

Train Smart. Eat Well. Live Strong.

30/12/2025

Most people think a “slow metabolism” is something you’re born with.
Or something that just happens with age.

❌ That’s not how it works.

Your metabolism is not broken.
It’s under-stimulated‼️

💡 Muscle tissue plays a huge role in how your 🔸body handles energy:
🔸how you use carbohydrates
🔸how stable your blood sugar is
🔸how much energy you have during the day
🔸how easily you gain or lose fat

When you don’t challenge your muscles regularly, your body simply has less reason to manage energy efficiently.

⚠️ That’s why:
🔸eating “clean” doesn’t always work
🔸calories feel harder to control
🔸afternoon energy crashes show up
🔸fat gain happens despite good intentions

The solution is not more cardio.
🚫 Not extreme dieting.
🚫 And definitely not starving yourself.

✅ For most adults, the fix is surprisingly simple:

REGULAR STRENGTH TRAINING THAT FITS REAL LIFE.

Not daily workouts.
Not hours in the gym.

⏱️ Just 2–3 well-structured sessions per week, done consistently.

This is enough to:
✔️ improve insulin sensitivity
✔️ support metabolic health
✔️ increase daily energy
✔️ make nutrition work with your body, not against it

Train smart.
Eat well.
Live strong.

If you want results that actually last, this is where it starts.

26/12/2025

Do you feel stiff, tired or tense most evenings - even if you don’t train hard?

😖 Stiffness after work
🤷‍♂️ Tight shoulders
🦵 “Heavy legs”
🥱 Evening fatigue
😵‍💫 Back pain

👉 This is NOT about age.
👉 And it’s NOT because you’re “out of shape”.

🧠 These are signals from your neuromuscular system telling you that your body:
❌ gets not enough movement during the day
⚡ stays in constant low-level tension
📉 slowly loses mobility and core stability

🪑 Long hours of sitting + daily stress often lead to:
• 🩸 poor circulation
• 🧱 stiff muscles and connective tissue
• 🔒 weaker deep stabilising muscles

And that’s why many people feel:
😩 drained in the evening
😬 tense neck and back
🔋 tired without a clear reason

🧠 Here’s the key part most people miss:
The problem isn’t a lack of hard workouts.
🚫 Your body doesn’t need punishment.
✅ It needs smart, regular neuromuscular stimulation.

Short, well-planned sessions help to:
🔥 activate deep muscles
🧍‍♂️ restore posture & stability
😌 reduce excessive tension
⚡ bring energy back

This is physiology.
Not motivation.
Not discipline.
Not age.

⚡ That’s exactly where EMS training fits in — short, precise sessions that work with your nervous system, not against it.

Want to try it yourself?
💬 Comment 'EMS' below
🎁 and I’ll invite you for a FREE EMS session at in .

Train Smart. Eat Well. Live Strong.

22/08/2023

Hi, I'm Tomasz.

A few years ago, I was overweight and lethargic. I had very low self-esteem and didn't see a good future for myself. Today, I'm in the best shape of my life. I've lost over 20 kilos, turned my life around, built muscle, and got into great shape. I finally feel good about myself and enjoy helping others achieve their health and fitness goals.

I don't need to walk a mile in your shoes to understand you. I've walked in your shoes, and I know exactly how you feel. Now, I can help you change your life just like I did. No matter if you want to lose a few kilos, build muscle, or just improve your health or fitness, I'll help you create and achieve your goals with pleasure.

My goal and passion are to help people achieve their goals most simply and realistically possible. Training and diet are for you, not you for them.

04/10/2021

After morning workout. Tired but satisfied.

01/10/2021

I love it 😍

26/09/2021

Sunday Workout 😁💪

24/09/2021

Do you agree?

TJ Coach

19/01/2026

16/01/2026

08/01/2026

07/01/2026

06/01/2026

30/12/2025

26/12/2025

22/08/2023

04/10/2021

01/10/2021

26/09/2021

24/09/2021

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