Richard Thomas Coach

Richard Thomas Coach I help parents entering midlife reclaim their health with more energy, strength and confidence 💪😁
It’s time to take control, let’s work together 👇

We achieve our purpose with a client-centred approach helping them to:-
Build sustainable wellness habits
Feel confident in the gym
Learn how to lose weight
Break through self-imposed limiting beliefs and barriers
Enjoy exercise
Gain control of health, lifestyle and happiness

27/04/2026

You do not need brutal workouts to lose weight.

You don’t need military style circuits.

You don’t need to crawl out of the gym feeling destroyed.

That’s one of the biggest mistakes people make.

They go too hard…

Get exhausted…

Can’t recover…

Then quit.

What actually works?

Basic resistance training.

Simple exercises.

Done consistently.

3 to 4 sets.

8 to 15 reps.

That’s it.

Squats.

Press ups.

Rows.

Split squats.

Shoulder press.

Simple movements that promote muscle

Because the goal isn’t to survive workouts.

The goal is to build a stronger body you can train consistently.

Especially over 40.

That’s what changes your shape.

That’s what helps keep the weight off.

24/04/2026

Most people don’t fail because they don’t know what to eat.

They fail because they can’t stay consistent.

You’re good when motivation is high.

Monday comes.

You’re focused.

Meals are prepared.

Training’s planned.

Then life happens.

Stress.

Work.

Kids.

Bad sleep.

And suddenly you’re eating whatever’s there.

Missing workouts.

Telling yourself you’ll start again Monday.

That’s the cycle keeping you stuck.

So stop relying on motivation.

You need structure.

You need habits that still work on hard days.

And honestly…

You probably need accountability too.

That’s why coaching works.

Not because I give magic meal plans.

Because I help people stay on track when life gets messy.

That’s the difference.

23/04/2026

If meal plans don’t work for you do this instead.

Stop trying to follow a plan.

Start building your meals like this.

First protein.

Every meal.

Chicken, eggs, fish, yogurt keep it simple.

Second add something that fills you up.

Rice, potatoes, oats whatever you enjoy.

Third add some volume.

Fruit or veg.

That’s it.

You don’t need perfect meals.

You need meals you can repeat when life gets busy.

Same breakfast.

Same lunch.

Rotate a few dinners.

Less thinking more consistency.

That’s what actually gets results.

21/04/2026

Meal plans fail because life isn’t predictable
You don’t need
More rules
More restriction

You need
Structure
Flexibility
Accountability
That’s what actually works

20/04/2026

If you’ve been trying to lose weight since Christmas and it hasn’t gone how you hoped that’s okay
�You’re not a failure
You’re human.
Life gets busy
motivation dips
routines slip
it happens to everyone

But guess what?
You’ve still got plenty of time before the summer holidays
�This doesn’t have to be another year where you give up or start over again come Jan 1st

You just need a plan that fits your life one that adapts when work gets stressful
when social plans pop up
when real life happens�
Not a plan that forces you to be perfect
one that helps you stay consistent even when things aren’t

lasting change doesn’t come from doing everything right for two weeks it comes from showing up, even when it’s hard and accepting that it’s hard

So pause

Refocus

You’ve got this and this time it’s going to work for you💪

Why fat loss feels harder than it should1 boiled egg = 70 calories
1 chocolate digestive = 83 caloriesNobody eats 10 egg...
22/05/2025

Why fat loss feels harder than it should

1 boiled egg = 70 calories
1 chocolate digestive = 83 calories

Nobody eats 10 eggs in one go.

But half a pack of biscuits? That’s easy.

And it blows my mind how many fitness experts still say:
“Just have a little bit of what you fancy”

For a lot of people, that doesn’t work.
One biscuit leads to four.
A few squares of chocolate turns into the whole bar.

That’s not a lack of willpower it’s just how these foods are designed.

You’re not broken.
You just need a smarter plan.

Whole foods keep you full.

They make fat loss easier.

And yes temporary restriction can be a good thing.

It removes temptation, builds momentum, and keeps you consistent.

The treats aren’t gone forever.

They’re just on pause while you get results.

Address

Chesterfield
Chesterfield
S40

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