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Will Waters | Online Coach

@willfitcoaching

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📚 Qualified Exercise Physiologist
🔗 Bridging rehab ➡️ strength
💪🏼 Helping you lift heavier and move pain-free
⚡️ DM me “READY” to work 1-1

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My love for training wasn’t the only reason I pursued Exercise Physiology.

I chose it because I got caught in a cycle of injuries and I got tired of seeing others experience the same.

This is how I coach.
This is why I coach.
This is my philosophy… by @willfitcoaching

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9 months ago

You don’t struggle with consistency because you’re lazy.

You struggle because what you’re trying to follow
only works when everything is going well.

More time
More energy
Less stress
Perfect weeks

But those times never last.

So you end up in the same cycle:

Start strong → lose momentum → start again

And eventually it feels like a discipline problem.
But it’s not.
It’s a setup problem.

If your training, nutrition, and routine don’t account for:
• busy days
• low energy
• work stress
• real life in general

they’re always going to fall apart.

Consistency isn’t something you force.
It’s something your structure allows.

That’s the difference between:
Trying to stay on track vs having something that holds up week to week

If this is you, you don’t need to do more.
You need to do it differently.

DM me “READY” if you want to see what that looks like. by @willfitcoaching

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6 months ago

These two days of eating look almost identical — same foods, same volume — but one totals 2950 calories, the other just 1800.

This is something I see all the time with clients: you’re eating what feels like “healthy meals,” but small ingredients and cooking methods (like oils, sauces, snacks) can quietly push your intake way over your goals.

💡 It’s not about eating less — it’s about eating smarter.

And here’s the thing I always remind people of 👇
🏋️‍♂️ Exercise is absolutely important.
Everyone should be in the gym — not just for aesthetics, but for strength, injury prevention, bone health, energy, mental wellbeing, and confidence.

BUT… if your goal is fat loss, you MUST be in a calorie deficit.

You can train hard, lift heavy, do all the cardio in the world… but if you’re consistently eating more than you’re burning, the scales won’t move.

You don’t need to cut out your favourite foods — you just need the right swaps, some structure, and support to make it sustainable.

📩 DM MEAL PLAN if you want help creating meals that fit your lifestyle and your goals. by @willfitcoaching

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a year ago

Honestly can’t believe we’re still here and this shit is still getting over complicated on social media…

If you want to lose weight, burn more calories than you put in.

Run, ride, walk, HIIT - I don’t care how you do it, just move regularly, prioritise whole foods and consume less calories than you burn.

Comment “EAT” for early access to my nutrition principles e-book Eat Like An Adult. by @willfitcoaching

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6 days ago

5 things I’d avoid during a calorie deficit

1. Bottled olive oil
Olive oil is healthy, but very calorie dense and very easy to overpour. Switch to a spray to prevent overspending.

2. Spreads
Easy to overeat and not very filling for the calories.

3. Protein bars & protein balls
Often calorie dense and much less filling than whole-food protein sources.

4. Granola
High calorie, low volume. You don’t get much food for the calories you’re spending.

5. Liquid calories
So easy to over-consume, minimal to no contribution to satisfying hunger and most people’s downfall to tipping over the edge of their calorie goal. Switch to zero sugar options to reduce the cravings.

None of these foods are necessarily unhealthy but due to their high caloric density, they can make staying in a deficit harder than it needs to be.

If you’re struggling to stick to your calorie goal, reassess to see if some of these are sneaking you over the line! by @willfitcoaching

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2 months ago

My #1 rule with every single one of my clients and my coaching philosophy

Compounding gains beats an all-or-nothing mindset every time

Waiting for the perfect moment to start, motivation to carry you, making every workout “perfect” are the reasons people fail

Be adaptable, be consistent and keep yourself accountable 👊🏼👊🏼 by @willfitcoaching

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2 months ago

The most powerful weight loss compound ever produced in a clinical trial. But here’s 4 things nobody told you about it…

Retatrutide hits three receptors simultaneously — GLP-1, GIP and glucagon. GLP-1 tells your brain you’re full. GIP improves insulin regulation. Glucagon tells your liver to break down fat directly and cranks your metabolism.

Phase 2 showed nearly 25% body weight reduction — almost double Ozempic. Phase 3 confirmed it across 2,339 participants. One trial pushed it to 28.7%. A parallel substudy showed 82% reduction in liver fat.

But here’s what nobody’s saying.

1. Nearly 1 in 5 people on the highest dose stopped due to side effects, compared to 4% on placebo.
2. It can still cause 10% lean mass loss - comparable to a decade of ageing.
3. The glucagon receptor reduces circulating amino acids, suppressing muscle protein synthesis.
4. A 2025 review flagged 1-3% bone density loss for every 10% of body weight lost. At 30% weight loss, that’s a serious problem.

The good news is protein and resistance training can reduce lean mass loss by up to 95%. But you have to do the work.

If you’re on this and not training and not hitting your protein - you’re putting yourself in a worse position than when you started. Get a coach or get off it.

Not FDA approved. Grey market only. No quality verification. No medical oversight.

Treat it as a tool. Not a shortcut.

Sources: Jastreboff et al., New England Journal of Medicine (2023) | TRIUMPH-1 & TRIUMPH-4 Phase 3 trials, Eli Lilly | Nature Medicine (2024) — 82% liver fat reduction | Nature Bone Research (2025) — BMD loss | Endocrine Society (2025) — lean mass preservation | Bakri A., Huberman Lab Podcast (2025) by @willfitcoaching

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2 months ago

Celebrate all your wins - not matter how big or small, everything’s worth celebrating 🙌🏽 by @willfitcoaching

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2 months ago

There’s always going to be a reason not to.

Work’s busy.
You’re tired.
You’ve got shit going on.
You’ll start when things calm down.

And sometimes those reasons are completely valid.

But if every busy week, bad sleep or change in routine is enough to derail you, the problem probably isn’t your circumstances.

It’s that getting the result still isn’t high enough on your priority list to find a way around them.

You don’t need perfect conditions.

You need to decide what you’re willing to make work.

That’s the difference between wanting the result and actually wanting it enough to change your behaviour. by @willfitcoaching

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2 months ago

GLP-1s are probably the most legit “peptides” in this entire series.

Ozempic. Wegovy. Mounjaro.

Unlike most compounds I’ve covered, the human evidence here is actually strong.

Semaglutide trials have shown around 15% bodyweight loss over 68–104 weeks, and the SELECT trial found a 20% reduction in major cardiovascular events in people with overweight/obesity and existing cardiovascular disease.

Pretty fkn impressive.

But there’s a catch the fitness industry probably needs to talk about more.

A decent chunk of the weight lost can be lean mass — some studies suggest around 40%.

That doesn’t mean GLP-1s “eat your muscle.” More recent data suggests lean mass loss may stabilise over time, with strength still improving.

But it does mean lifting weights and eating enough protein becomes even more important.

And when people stop taking them? A lot of the weight tends to come back.

So my take:

For people with genuine obesity or metabolic risk, GLP-1s can be an incredibly useful tool.

But they’re still a tool.

They don’t replace resistance training, protein, nutrition habits or actually learning how to manage your lifestyle.

Next up: Retatrutide — where the weight-loss numbers get even more ridiculous.

Sources: STEP 1 Trial (NCT03548935) — Wilding et al., New England Journal of Medicine (2021) — 14.9-15.3% weight loss over 68 weeks | STEP 5 Trial — 15.2% weight loss at 104 weeks | SELECT Trial — Lincoff et al., New England Journal of Medicine (2023) — 20% MACE reduction in 17,604 patients | STEP 1 DXA substudy — lean mass analysis, approximately 39-45% of weight lost was lean mass, Cell Metabolism (2025) | SUSTAIN 8 — up to 40% lean mass loss | SEMALEAN study (2025) — 106 patients, lean mass stabilisation, handgrip strength +4.5kg | STEP 1 Extension — weight regain after cessation | Bakri A., Huberman Lab Podcast (2025) by @willfitcoaching

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2 months ago

Things that I do each day to keep my nervous system regulated:

1. Morning sun exposure — Resets circadian rhythm and anchors cortisol awakening response, so I’m not fighting erratic spikes later in the day.

2. 20-90 min walk, no AirPods — Unstimulated environmental processing without stacking another input on top, genuinely regulating, not just “getting steps.”

3. Read minimum 10 pages — Slows cognitive load down before the day (or before bed) picks back up.

4. 20 min NSDR — Deep rest without needing to fall asleep - parasympathetic activation on demand.

5. Screens off 2 hours before bed — Reduces pre-sleep cognitive arousal and protects melatonin onset.

6. Strength training or low-intensity cardio — Discharges sympathetic activation that’s otherwise just sitting there with nowhere to go.

7. Journaling / brain dump before bed — Externalizing looping thoughts so they don’t run in the background overnight.

8. Consistent wake-up time — Circadian regularity matters independent of total sleep hours - this is the one most people skip.

None of this is complicated. It’s just non-negotiable.

What’s your one non-negotiable? 👇 by @willfitcoaching

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2 months ago

Taking care of yourself isn’t some profound act of self improvement.

Train. Eat well. Sleep. Move daily. Get outside. Keep your space clean. Do the shit you said you were going to do.

Not because you need to be perfect.

Because constantly breaking promises to yourself eventually changes the way you see yourself.

Self respect is built in the boring shit you do every day. by @willfitcoaching

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2 months ago