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MA Coaching

@macoaching.pt

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The Shoot 📸

Undoubtedly the hardest task I have ever undertaken. 12 weeks of dieting. No days off. 11kg lost. A whole bunch of experience gained.

I’ve learned so much about myself, my body and my mindset. I’ve done things I never thought I could and the final result is something I think I can be proud of.

So… what’s next?

New goal @hyroxuk
New training plan
Same attitude.
Let’s go. taken in Halo Gym by @macoaching.pt

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3 years ago

Client Transformation

Meet Kelly @kellsbel_

It’s not every day you meet someone who you love to work with but this girl has everything a coach wants from their client!

Kelly came to me at a time in which she wasn’t quite sure what to do with her training.

Initially we started working together to provide some structure and get into a good routine. However what Kelly really needed was to get some purpose into her training and so we soon decided to do a photoshoot.

With under 8 weeks between these two photos we really didn’t have long at all but that wasn’t an obstacle we were going to let get in our way.

It was tough and it was aggressive but Kelly made it look easy, complete adherence to the plan, 100% commitment to the goal and absolutely amazing results to show for it.

Couldn’t be happier with this transformation and I’m sure you can all agree. She looks insane!

If you are looking to get fit, do a shoot or just want to level up your workouts this year then drop me a DM to get started! by @macoaching.pt

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3 years ago

This one was special.

Meet my brother, Gareth.

Gareth has been on an epic journey with regards to his weight loss.
Over the years he has lost tons of weight, he’s gained tons of weight, he’s never quite gotten to where he wants to be.

This was never due to a lack of trying. Merely lack of consistency. Gareths journey is much like many others, he would diet. Lose weight. Gain it all back.

This time however there was a shift, a change of focus and he said “fuck it, I’m gonna do it”.

And well… he did it. 10kg in 10 weeks and my boys never looked better! Maintained all his strength and even hit some PBs deep into the cut. More than this however, he has learned and developed the key ingredient to changing and maintaining this epic physique. Consistency.

Gareth didn’t miss a single workout, did every bit of cardio and was diligent with his food. And the result speaks for itself.

Proud of you bro!

If you want to change your life this year and do something extraordinary then drop me a DM to get started and let’s see what we can achieve together in 2024!

#transformation #gym #weightloss #bodybuilding #fitness #weights #diet by @macoaching.pt

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3 years ago

Back and neck pain ruining your day?

Don’t stay sore, this simple 3 step mobility routine is great for releasing tightness in the thoracic region of the back which is often the cause of that discomfort you feel.

Take a look and implement this into your daily stretch routine or as a warm up before you workout.

#Mobility #gym #personaltrainer #backpain taken in Royal Tunbridge Wells by @macoaching.pt

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a year ago

Great work from @erinkronholm

A few changes. Big results.

When Erin first came to me, she was facing some major roadblocks:
Poor sleep from a demanding work schedule

Bloating and discomfort after EVERY meal

Low energy that made it hard to even think about working out

Instead of jumping into an extreme plan, we focused on what mattered most:
✔️ Identifying and cutting out foods that triggered discomfort
✔️ Making a few simple tweaks to her sleep routine
✔️ Starting with just 3 workouts a week

It took a few weeks to find her groove, but once she did, the results started showing—fast.

The difference between these two photos is just 3kg on the scale,but the real transformation came from improving how she felt: more energy, less bloating, and better sleep. (Oh and she now has a lovely tan!)

If you’re ready to feel better in your body and see real change, send me a message—let’s get started! taken in Royal Tunbridge Wells by @macoaching.pt

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a year ago

🫡🫡🫡

A job well done for long time client @maxwin_

The goal for Max here was to get shredded for summer and boy o boy did we do just that.

Nothing fancy, no big calorie drops or crash diets. We set out a clear plan to lower food over a 3 month period, introduced some running and the results speak for themselves.

Summer bod locked in!

If your wanting to see some real change in your physique and develop the skills and discipline to maintain a great body then drop me a message and let’s see how we can work together 🤝 by @macoaching.pt

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a year ago

Can’t do a pull-up yet? Here’s how to build up to it 💪👇
1️⃣ Assisted pull-ups (use the machine to build strength)
2️⃣ TRX rows (control your form + engage the back)
3️⃣ Jumping pull-ups (train that top-end strength)
4️⃣ 1 solid pull-up (quality > quantity!)

Start where you are, and level up step by step 🔁
#PullUpProgression #FitnessTips #Fyp #gym #personaltrainer #tunbrigewells taken in Royal Tunbridge Wells by @macoaching.pt

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1

a year ago

Couple of clips from yesterdays pull session

Workout:

Weighted pull ups
3X6-10

Neutral Lat Pulldown
3X10-15

Seated Row
3X6-10

Pullover SS KB Row
3X 10-15
3X10

Nice and simple workout. Added some calisthenics and arms at the end to finish. taken in Halo Gym by @macoaching.pt

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a year ago

If your always on diet but never actually seeing meaningful progress and consistent weight loss these are some things to consider… by @macoaching.pt

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a year ago

Results come from getting the basics right.

Sleep

Sleep is critical for muscle recovery, hormonal regulation, and overall training adaptation. During deep sleep, the body releases growth hormone, which promotes tissue repair and muscle growth. Inadequate sleep elevates cortisol, impairs insulin sensitivity, and reduces testosterone — all of which can hinder physique changes. Optimal performance and body composition start with consistent, high-quality sleep.

Move

Resistance training and regular movement improve body composition by building lean muscle and increasing resting energy expenditure. More muscle means a higher metabolism, even at rest. These forms of exercise also enhance insulin sensitivity, support joint and bone health, and improve overall physical function—key factors for long-term health and performance.

Food and water

Eating more protein supports muscle growth, repair, and satiety, making it easier to build lean mass and manage appetite. Higher protein intake also boosts thermogenesis, slightly increasing calorie burn. Reducing processed foods lowers excess sugar, refined fats, and additives that can disrupt metabolic health. Together, these changes promote better body composition, energy levels, and long-term health.

#gym #fitness #change #diet #tips #wholefoods by @macoaching.pt

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2 years ago

Anything worth having should be tough to attain otherwise it will no longer be valuable. Embrace the process and just know that you are not comfortable with the way things are now... its not going to be comfortable changing. Pick your discomfort. by @macoaching.pt

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2 years ago

2025 - time to focus on the mind, body and soul 🧠🧘‍♂️🕊️ by @macoaching.pt

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2 years ago