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COACH KEATON

@coach.keaton

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Was reading over the marathon plan this week. Pretty shocked to see it included a spontaneous holiday and a spontaneous 10K.

Spain midweek, pain at the weekend. Both turned out to be great ideas taken in Barcelona, Spain by @coach.keaton

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20 days ago

First ironman 70.3 in the books ✅ will save a big soppy caption for the official photos 🤝😂 taken in Alcudia , mallorca Spain by @coach.keaton

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5 months ago

All I do is run, lift and eat… marathon prep ain’t all that bad tbf 🤝

1km repeats will always suck

Trying to hold on to every bit of muscle possible

Can’t get enough of this place

Hello fresh, a new addiction

Why do albums sound better on a record player ?

Cool it cowboy

When easy runs actually feel easy 🤝

Don’t recommend this coffee btw

Do recommend here though 🤝

Voi bikes post long run = elite recovery taken in Glasgow, Scotland by @coach.keaton

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14 days ago

Shoot day for @jackpallmer

Absolutely buzzing for this guy.

There’s something pretty rewarding about seeing months of work come together like this, but more importantly, seeing someone execute the day exactly as we’d planned.

The diet, the gaining phase, the prep, the attention to detail, all of it leading to photo shoot day, and he absolutely nailed it.

He looks incredible in these shots, but the photos are only one part of it.

The real credit goes to the work he put in when nobody was watching. Showing up week after week, trusting the process, pushing when it was hard and staying consistent through every phase.

Today was just the opportunity to showcase what all that work had built.

And safe to say… he did that 🫡

Proud of you mate. You smashed it 😎

📸 big credit to @bodybyifro for capturing these as well, professional in every sense and buzzing with how they turned out taken in Glasgow, Scotland by @coach.keaton

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21 days ago

Carb loading with pan con tomate, hydrating with Aperols. Sounds pretty optimal to me 🤝 taken in Barcelona, Spain by @coach.keaton

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23 days ago

Marathon prep: legs are cooked, I’m hungry every 14 minutes, and my food bill is doing its best to bankrupt me

Good fun 🤝 taken in Glasgow, Scotland by @coach.keaton

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a month ago

Little bit of this, little bit of that taken in Glasgow, Scotland by @coach.keaton

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a month ago

Mostly running and eating. Some cycling and swimming. A concerning amount of coffee 🤝

Another week banked on marathon prep, more of a recovery week coming up 🧘‍♂️ taken in David Lloyd Glasgow West End by @coach.keaton

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a month ago

Little bit of life lately, heavily sponsored by carbohydrates 🤝 taken in Glasgow, Scotland by @coach.keaton

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2 months ago

What a journey its been for @mshepherd67 🤯
A true showcase of performing AND looking his best

Looking at these photos, it’d be easy to think this was just another fat loss transformation.

It wasn’t. Yes, we did drop from 191lbs - 157lbs, and now building. But…

It was about understanding that you can’t chase every goal at 100% intensity, 100% of the time.

For Michael, we split the year into phases.
When race season came around, that became the priority.
That meant fuelling training properly, recovering hard, accepting that the scales weren’t the focus, and putting every bit of energy into becoming a better runner.

The outcome?
🏃 Half Marathon PB ✅ 🏃 Marathon PB ✅ 🏃 10K PB ✅ 🔥 First HYROX completed ✅

Those results didn’t happen because we were trying to get shredded.
They happened because we committed fully to performance on the lead up to each event.

Then, once each races was behind him... we could shift back to visual progress.
Instead of trying to squeeze more running volume in, or maintain high weekly mileage, we shifted our focus towards his physique.

Gym training became the priority, calories came back up through a controlled reverse phase, recovery improved with this, and we could really push muscle growth without compromising performance.

Trying to build muscle, get really lean, smash running PBs and recover from huge mileage all at the same time usually leaves you spinning your wheels.

Instead, we gave each goal the energy it deserved.
One objective. One focus. Everything pointed in the same direction. The result?

191lbs ➡️ 157lbs.
✔️ Faster. ✔️ Leaner. ✔️ More muscle. ✔️ Fitter. ✔️ Stronger. ✔️ More capable than ever before.

But we’re not finished. After a BIG few months of racing, it’s now time to fully attack the next phase, building his best physique yet for summer while keeping all the engine we’ve worked so hard to build.

Sometimes the fastest way to reach all your goals... is to stop chasing them all at the same time.

Proud of you mate.💪 taken in Glasgow, Scotland by @coach.keaton

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2 months ago

Coffee > KOMS 🤝 taken in Glasgow, United Kingdom by @coach.keaton

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2 months ago

200km in the bag 💰

Glasgow - Edinburgh (the long way 🤣)

What a day out, 250km next ? taken in Glasgow, United Kingdom by @coach.keaton

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2 months ago