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Linger7 Coaching

@linger7coaching

3.9K

followers

978

following

Online & In-Person Coaching
Functional Fitness | Weight Loss | Nutrition
L3 PT | L4 S&C | L3 Nutrition
@optimumnutrition_uk - 15MIKE
DM to get started

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Testimonials like this make me smile!! 🥰

Thank you, @fernemccann. You’re my client, my friend, my agony aunt and my meal provider 😂❤️ … You always make me smile!

We’ve got a big goal for you to hit now 👀… and I’m with you every step of the way!

If you’re interested in 1-2-1 sessions, or fancy training with a friend, send me a DM and let’s have a chat 👊🏾

#Linger7Coaching #PersonalTraining #BrentwoodPT #StrongerTogether taken in Brentwood, UK by @linger7coaching

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4 days ago

READY TO MAKE A CHANGE?

I’m opening up a small number of spaces for new Linger7 Coaching clients.

If you want to get stronger, fitter, leaner, more confident and actually enjoy your training again, this could be the right time to start.

I work with people who want real progress without feeling like they need to live in the gym.

• 1:1 Personal Training
• 2:1 Training
• Strength & Conditioning
• Functional / Hybrid Fitness
• HYROX & Competition Preparation
• Fat Loss & Body Composition
• Nutrition Support
• Online Programming

Whether you’re starting from scratch, getting back into training, preparing for an event or just know you need to make yourself a priority again, I can build something around you.

• Training from @apexperformanceclub in Brentwood (Old Ford HQ, Warley)
• Online coaching available

I’m a Level 3 Personal Trainer, Level 4 Strength & Conditioning Coach and Level 3 qualified in Nutrition, with nearly 30 years of coaching experience.

This isn’t about smashing you into the ground every session.
It’s about getting stronger.
Moving better.
Feeling fitter.
Building confidence.
And creating results you can actually maintain.

I’m taking on new clients now.

DM me “START” and I’ll send you the details.

@linger7coaching

#Linger7Coaching #PersonalTrainer
#FunctionalFitness #HybridTraining #optimumnutritionuk taken in Brentwood, UK by @linger7coaching

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2 months ago

It’s hench season 💪🏾 Time to get stronger.

One exercise that doesn’t get enough credit… The dumbbell pullover!

A great exercise for hitting the lats, chest, serratus, triceps and core, while also challenging shoulder control and giving you a huge loaded stretch through the upper body.

For this one I did:
10 sets x 20 reps
200 reps total.

The key is control, keep the ribs down, core tight, slight bend in the elbows and really focus on pulling the weight back over using the lats.

Simple exercise. Big return.

@optimumnutrition_uk - keeping me fuelled
Use code 15MIKE for discount

Gym - @apexperformanceclub

#Linger7Coaching #HenchSeason #strengthtraining #optimumnutritionuk taken in Brentwood, UK by @linger7coaching

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a month ago

HYROX TRAINING

One of the biggest challenges with HYROX isn’t always your fitness, it’s managing your heart rate.

Running, technique, changes in pace and fatigue can all send your heart rate soaring before you’ve really started working your aerobic engine.

Using the ergs is a great way to develop your endurance without the extra impact of constant running. Because the movements are familiar, you can focus on building your aerobic base while keeping your heart rate under control.

WORKOUT
EMOM x 60 Minutes
• 8–12 Calories Run
• 8–12 Calories SkiErg
• 8–12 Calories Assault Bike
• 8–12 Calories Row
• 45 Seconds Front Rack March

Repeat until the 60 minutes are complete.

Aim: Keep your heart rate in Zone 2 to low Zone 3 throughout the session.

Remember, if your goal is to become a better runner, you still need to include regular running in your training. Think of sessions like this as a way to build your aerobic engine, improve endurance and recover from harder running days with less impact on your body.

Train smart. Build the engine. Race stronger. 👊🏾

#Linger7Coaching #HYROX #HybridTraining #FunctionalFitness #EnduranceTraining by @linger7coaching

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3 months ago

With so many fitness races and Rookie Races taking place this weekend, there’s no better time to inspire the next generation.

Young eyes are watching. They’re seeing parents, family and friends push themselves, work as a team and cross finish lines they never thought possible. That’s where the next generation of athletes is inspired.

Now that the summer holidays have begun, it’s the perfect time to get your child started on their own fitness journey.

Why is Functional Fitness great for kids?
• Builds confidence
• Improves strength, speed and coordination
• Develops teamwork and resilience
• Encourages healthy habits for life
• Makes fitness fun through games and challenges
• Improves athletic performance across all sports

Whether they already play sport or simply want to become fitter, stronger and more active, our Junior Hybrid Sessions are designed to help them thrive.

• 45-minute taster session from just £12.50

DM us today to get your young athlete signed up!

#JuniorHybrid #KidsFitness #FunctionalFitness #YoungAthletes #StrengthAndConditioning taken in Brentwood, UK by @linger7coaching

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3 months ago

Essex Games – The Manor Pairs Simulation

No shortcuts. No excuses. Just work. 👊🏾

Today we put @bodyhubessex through a full The Manor simulation, testing their engine, strength and teamwork before race day.

Workout:

Station 1
• 600m Run
• 2km Bike

Station 2
• 600m Run
• 200m Farmers Carry

Station 3
• 600m Run
• 2km Row

Station 4
• 600m Run
• 100m Sled Pull

Station 5
• 600m Run
• 100m Walking Lunges
• 30m Burpee Broad Jumps

Station 6
• 600m Run
• 2km SkiErg

This is what The Manor is all about… grit, teamwork and finding out what you’ve got left when your body wants to stop.

Every session is another step closer to race day. 💪

Who’s ready to take on @essex_games The Manor on Saturday 18th July? Tag your partner and let’s see what you’re made of! 🔥

#EssexGames #TheManor #BeYourOwnCompetition #HybridFitness #FunctionalFitness taken in Brentwood, UK by @linger7coaching

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4 months ago

Still life in the old dog! 🥇

Never give up. Never stop believing in yourself. Keep showing up, keep putting the work in, and good things can happen.

Massive thank you to @coachedbyfranks for teaming up with me. Always a laugh, always pushing me to raise my game, and always someone I love competing alongside. Love ya, Casper! 😘

Training every day with the absolute animals at Metabolic has got me as fit as I’ve ever been. The encouragement, advice, support, and banter from everyone there is unreal. You’ve all helped me more than you probably realise. 👊🏾

This is another step in the journey…

HYROX podium… I’m coming for you. 🔥

#TurfGames #optimumnutritionuk #Linger7Coaching #FunctionalFitness #believeinyourself taken in Grasshoppers RFC by @linger7coaching

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4 months ago

10 Months. One Incredible Transformation. 🔥

When @gransom1990 first started with me 10 months ago, she had a goal and a vision of where she wanted to be.

Fast forward to today… the change has been incredible.

This hasn’t come from quick fixes or shortcuts. It’s come from showing up consistently, training 4-5 times every week, keeping her nutrition on point, and staying committed even on the days she didn’t feel like it.

There have been early mornings, tough sessions, sweat, tears, plenty of laughs, and a lot of hard work along the way.

What I’m most proud of isn’t just the physical transformation, it’s the confidence, strength, resilience and mindset she’s built throughout the journey.

Georgia, you’ve absolutely smashing it. 👏

The work doesn’t stop here, but take a moment to appreciate just how far you’ve come.

My G Meister 👊🏾❤️

#Linger7Coaching #Transformation #ClientSuccess #StrongWomen taken in Brentwood, UK by @linger7coaching

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4 months ago

Junior Hybrid Training

Great session with Louie A today, junior goalkeeper at Aveley Football Club.

As a goalkeeper, it’s not just about making saves anymore. The modern game demands strength, speed, power, agility, endurance and mental resilience. That’s exactly what we’re developing through our Linger7 Coaching Junior Hybrid Training programme.

Today’s session combined:
• Functional strength
• Running intervals
• Explosive power work
• Core stability
• Athletic movement patterns

All designed to help Louie A become a stronger, fitter and more athletic goalkeeper both on and off the pitch.

The work he puts in now will give him the foundations to perform when it matters most on matchday.

Keep working hard, Louie A. The future is bright. 👊🔥

#Linger7Coaching #JuniorHybridTraining #GoalkeeperTraining #AveleyFC #StrengthAndConditioning taken in Brentwood, UK by @linger7coaching

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4 months ago

How to drive like Bryson … 💪🏻
•
WARM-UP & MOBILITY FLOW (10 mins)

Smooth and athletic
2 Rounds:
* World’s Greatest Stretch – 5/side
* Thoracic Rotations (half kneeling) – 8/side
* Hip Openers – 10 each way

BLOCK 1 – GOLF ROTATION & POWER (15 mins)

Rotational control + explosive hips

3 Rounds:
• 8 KB Deadlift to High Pull
• ⁠8 KB Reverse Lunge & Rotation
• ⁠8 KB Tall Kneeling Rotation

BLOCK 2 – STRENGTH & POSTURE (15 mins)

Strong posture = stronger swing

3 Rounds:
• 10 KB Goblet Squat
• ⁠10 Single Arm KB Row
• ⁠10 Press-Ups

BLOCK 3 – ATHLETIC MOVEMENT (10–12 mins)

Dynamic movement + balance

3 Rounds:
• 10 Lateral Bounds
• ⁠40m KB Suitcase Carry
• ⁠10 steps Bear Crawl (forward/back)
• ⁠20 Mountain Climbers

FINISHER – GOLF ENGINE (8 mins)

Every 2 mins x 4 rounds:

* 12 KB Swings
* 10 Push-Ups
* 10 Goblet Squats
* 20 sec Fast Feet

Rest remainder of 2 mins.
•
#golfworkout
#golfaddict
#golfishard
#golflife🏌⛳️ taken in Metabolic London by @linger7coaching

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5 months ago

12 weeks Transformation 🔥

No shortcuts. No magic shake. No “quick fix”.
Just consistency, hard work and trusting the process. 👏🏼

So proud of @abbeyy.mae_ and the work she has put into this transformation through the Linger7Coaching programme.

The biggest thing here isn’t just the physical change… it’s the confidence, discipline and mindset shift that came with it!

✔️ Stronger
✔️ Fitter
✔️ Leaner
✔️ More confident
✔️ Healthier habits built for the long term

There were days she didn’t feel motivated.
Days life got busy.
Days progress felt slow.

But she kept showing up… and that’s why the results came 👊🏽

This is what happens when you stop chasing perfection and start building consistency.

Massive well done Abbey, unreal effort and fully deserved 🔥

If you’re sitting there thinking “I want to change but don’t know where to start”… this is your sign.

Message me and let’s get to work!

#Linger7Coaching #Transformation #12WeekTransformation #FatLossJourney taken in Brentwood, UK by @linger7coaching

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5 months ago

Not every young athlete needs more screen time…
Some need confidence. Structure. Discipline. Fitness. And someone pushing them to believe in themselves!

Jack putting in the work during his Junior Hybrid session this week 👊🏾
Learning how to move properly, train hard, build fitness and enjoy the process at the same time.

These sessions are designed to help children:
✅ Build confidence
✅ Improve fitness & athleticism
✅ Develop discipline & work ethic
✅ Get stronger mentally & physically
✅ Step away from screens and into a positive environment

Available as:
🔴 1:1 Coaching
⚫ Partner Sessions
🔴 Sport & Hybrid Fitness Based Training
⚫ Beginner Friendly

Based at @metabolicldn Brentwood

Message now to book your child in for a trial session 📩

#Linger7Coaching #JuniorHybrid #brentwood #YouthTraining #HybridTraining taken in Brentwood, UK by @linger7coaching

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5 months ago