Richard Thomas Coach

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Chesterfield
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

02/11/2026

I’m a poor runner who doesn’t even like running
And I was still jealous of every runner I passed on the trails yesterday

right now, I can’t run
turns out I hate being told I can’t do something

It gave me a reminder of what my clients feel when they hit a wall, whether that’s a lift they can’t do yet, fitness they’ve lost or a scale that won’t budge

You can’t do everything
But you can always do something
Find that, and do it well

Feeling stuck on what you can’t do right now?

Message me “REVIVE” and let’s work out what you can

30/10/2026

The scales haven’t moved
But you’re measuring against the wrong person
Compare yourself to the you who didn’t train
Same weight on the scales weaker less muscle less energy
clothes fitting the same as before

Now look at the you who kept showing up
Your lifts are heavier
Your reps are higher
Your waistband feels different
You’re stronger than you were four weeks ago
That’s progress, even when the number doesn’t show it

I lost 25kg and had plenty of weeks where the scales didn’t play ball
The weeks I kept training were the ones that kept me going

So next time the scales stall, ask yourself Am I stronger? Do my clothes fit differently?
Do I have more energy?

If the answer is yes, it’s working
Keep going

Want help tracking progress that actually shows up? Message me REVIVE and let’s chat

28/10/2026

I went from 120kg to 95kg, and one of the biggest things that kept me moving forward was getting stronger over time.

Progressive overload just means doing a little more than last time: a bit more weight, an extra rep, an extra set, or better control.
Small steps, repeated consistently.

If you’ve been doing the same workout for months, this might be why things have stalled.

Want help building a plan that progresses with you? Message me progression

27/10/2026

Your watch says 600 calories burned
Your body had other ideas

Here’s what’s usually going on

Cardio raises hunger
The more you do, the more your appetite tends to rise, so you end up eating more without noticing

We overestimate what we burn
Most of us guess high, and wearables are notoriously inaccurate at estimating calories burned

The “earned it” effect.
A big session makes the extra snack or bigger dinner feel justified, and it quietly cancels the deficit.

Being active is brilliant for your health, energy and mood
Keep doing it
But trying to pay off food with exercise almost never works

Fat loss gets easier when you stop treating exercise as a punishment or a payment and build a way of eating that doesn’t leave you ravenous.

26/10/2026

Two clients
Two weeks
One on a GLP-1
One on a regular diet
Both doing everything right
Both seeing nothing on the scales
Frustrating? Absolutely
The scales are emotional
I get it.
And the “f*** it” button? So tempting

Instead, I asked them to stay the course.
Trust the plan
Trust the process

This week, both dropped 1.5kg
The scales don’t move in a straight line
Your effort still counts on the weeks the number doesn’t show it
The ones who get results aren’t the ones who never hit a plateau
They’re the ones who don’t quit during it
Stay the course

26/08/2026

Had a client ask if she’d need to weigh her food forever to lose weight.

The answer’s no but weighing it for 2 weeks first is what actually gets you there.

Most people underestimate portions without realising, especially rice, pasta and oils.

Weigh your regulars for a fortnight, calibrate your eye, then put the scales away

25/08/2026

Don’t think which machine start thinking which movement

When something’s taken, most people either wait around or skip the exercise altogether

if you think in movement patterns instead of specific machines, you’ll never be stuck

Every exercise falls into one of these

Squat pattern leg press taken? Goblet squats, split squats, or jump squat all hit the same pattern

Hinge pattern no hip thrust machine? Romanian deadlifts, kettlebell swings, or glute bridges all train the same movement.

Push pattern chest press machine busy? Push-ups, dumbbell bench press

Pull pattern lat pulldown taken?
Resistance band rows, bent-over dumbbell rows, or TRX rows

Carry often skipped entirely, but farmer’s carries with any dumbbell or kettlebell you can grab train core and grip just as well as anything machine-based.

Once you know the pattern, the equipment becomes irrelevant.
Machine, dumbbell, kettlebell , bodyweight if it moves your body the same way, it does the same job.

23/08/2026

Your questions, answered.
These 3 came up more than once this week if you’ve been wondering the same thing, this one’s for you

Should I start running before I start going to the gym to lose weight?

You don’t need to run first.
A lot of people think they need to run to lose weight but strength training and a bit of consistency will get you there way quicker without the pain

Can I actually see improvement with just 2 sessions a week?

Yes. Two sessions done consistently will beat an ambitious plan you don’t stick to.
Consistency wins over volume every time.

Any tips for tracking weight loss without getting in my head about it?

Switch to whichever unit you’re least familiar with. In the UK that usually means going from stones to kg.
It’s just a number the goal is to take some of the emotional attachment out of it.

Got a question for next week?
Drop it below 👇

22/08/2026

Stop blaming your age for being tired.

If you hit 40 and your energy just dropped off a cliff you’re not lazy.

A few things shift as we get older, and it’s genuinely not your fault

1 You naturally lose some muscle, so daily life takes more out of you

2 You’ll tend to move a little less

3 Sleep quality can dip too, so you’re not recovering like you used to

The good news? You don’t need a 2 hour gym session or a restrictive diet to turn this around.
Just a couple of simple, consistent habits

Protein at breakfast keeps your energy steady through the morning instead of crashing by 3pm

Strength train twice a week one of the best things you can do for your energy, not just how you look

Protect the hour before bed
less scrolling, dimmer lights, better sleep
Save this for the next time you’re flagging

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.

Address

Chesterfield
Chesterfield
S40

Website

https://bit.ly/3Ec5dSz, https://bit.ly/4bAB6R2

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