Get in the best shape of your life without missing bedtime.
Online coaching for dads who are done being tired, soft and out of breath on the trampoline. Twelve weeks, built around your job and your kids, not around some other bloke's free time.
- 30 to 45 minutes, 3 to 4 times a week
- Home or gym, your choice, same plan either way
- Direct access to me, not a chatbot and not a PDF
If you do the work and you are not down 5 to 10lbs at the end of the twelve weeks, I keep coaching you for free until you are.
Get the free training
A short training on how to get lean and strong on three sessions a week, without stealing time from your kids. Watch it now, no cost.
Twelve weeks from today, one of two things is true.
Twelve weeks from today is going to arrive whether you do anything or not. It always does. The only question is which version of you is standing there when it does. I have watched both versions play out plenty of times, in myself as much as in anyone else, and the difference is never talent or time. It is whether someone had a plan they could actually keep to on a bad week.
Nothing changes
- Same weight, or a bit more, and the same trousers you keep meaning to replace
- Still knackered by seven o'clock, still doing the sofa and the phone routine
- Still saying you will start properly in the new year, or after the holiday, or once work calms down
- Another twelve weeks of your kids getting older while you get slower
You do the twelve weeks
- Stronger, leaner and no longer folding at the end of the day
- Training that fits into the gaps you already have instead of stealing family time
- A belt that has moved and clothes that sit right without you thinking about it
- A way of eating and training you can keep doing long after week twelve
It is not that you are lazy. It is that nothing has ever been built for your actual week.
I know the shape of your day because I live it. Up early, straight into work, home in time to catch the tail end of dinner, bath, story, then sit down at half eight with nothing left in the tank. The idea of driving to a gym at that point is a joke. So you don't. And the weeks stack up.
Then there is the guilt. You already feel like you see them less than you want to, so an hour and a half away from the house for a workout feels selfish. That is a fair instinct and I am not going to talk you out of it. What I will say is that the plan is wrong, not the instinct. Nobody needs ninety minutes and a commute to get properly fit.
And you have tried. Probably more than once. Six weeks of five in the morning starts and cutting out everything you enjoy, then one bad week, one sick kid, one work trip, and it all comes apart. That is not a discipline problem. That is a plan with no slack in it, and a plan with no slack in it will always break on a dad's schedule.
- You are tired before the day has even properly started
- You are soft around the middle in a way you never used to be
- You are out of breath on the trampoline and quietly embarrassed about it
- You feel guilty taking an hour for yourself, so you take nothing
- You have started and stopped enough times that you half expect to stop again
The LR12 Method
LR12 is twelve weeks of online coaching designed around one idea: the plan has to survive contact with your real life. Three to four sessions a week, 30 to 45 minutes each, at home or in a gym. A training plan built for you, video demonstrations so you are never guessing at form, nutrition targets that work with family meals and the pub, habit tracking, and weekly adjustments from me based on what actually happened rather than what was supposed to happen. All of it runs through your coaching app, so the session is on your phone before you have finished making the coffee.
Your energy comes back
We start with sessions short enough that you finish them, and we sort the two or three food and sleep habits that are draining you most. Nothing dramatic, because the first job is simply getting you moving again without wrecking the rest of your week.
The belt moves a notch
By now training is a fixture rather than a decision, and the nutrition targets are doing quiet work in the background. This is usually the point where clothes start telling you something before the scales do.
Your family notices
The loads go up and the sessions get harder, because you can handle it now. It tends to show up at home first, in the fact that you are joining in on the floor rather than watching from the sofa.
The aches settle down
We keep building strength through the hips, back and shoulders, which are the three places a desk job and carrying kids beat up the most. The niggles you had written off as age often start to quieten as the muscle around them gets stronger.
You feel like yourself again
This is the stretch where the training gets genuinely enjoyable, because you are strong enough to push and fit enough to recover. We start handing more of the decisions over to you so you understand why the plan looks the way it does.
It becomes how you live
The last two weeks are about making it stick without me standing over you. We build the version of the plan you will run on holidays, in busy months and on the weeks when everything goes sideways.
If you do the work and you are not down 5 to 10lbs at the end of the twelve weeks, I keep coaching you for free until you are.
No quibbles and no forms. I can offer that because the plan is built around the week you actually have, so doing the work is realistic rather than heroic. If life genuinely gets in the way, we adjust the plan, we do not write off the twelve weeks.
Everything that makes twelve weeks actually work
A training plan built for you
Not a template with your name on the top. It is built around your equipment, your schedule, your injuries and how much time you honestly have.
Video demonstrations for every exercise
You see exactly how each lift should look before you do it, so you are not standing in the garage second guessing yourself.
Nutrition targets you can actually hit
Clear targets rather than a meal plan you will abandon by Wednesday. It has to work with family dinners, takeaways and a pint on a Friday.
Habit tracking that keeps you honest
Steps, sleep, protein, sessions done. Simple to log and it takes seconds, but it shows us both exactly where the week went.
Direct access to me
Message me when something comes up. A dodgy shoulder, a hotel gym with two dumbbells, a weekend away. You get an answer from me, not from a help desk.
Weekly plan adjustments
Every week I look at what you did and change what comes next. Missed sessions get worked around rather than held against you.
This is for you if
- You are a dad with a demanding job and very little spare time
- You can commit to three or four short sessions a week, most weeks
- You would rather be told the truth than be flattered
- You want something you can keep doing after the twelve weeks are up
This is not for you if
- You want to be told you can eat whatever you like and get lean anyway
- You are chasing a crash diet before a specific date and nothing after it
- You want a plan you can ignore for a fortnight and still expect progress from
- You are looking for a training partner or a cheerleader rather than a coach who will push you
It depends on how hands-on you want me to be, so we agree the exact plan on your free call. No hidden fees and payment plans are available.
LR12 versus what you have already tried
| A gym membership you stopped using | A plan you found online | LR12 | |
|---|---|---|---|
| Who writes the plan | You, or nobody | A template, for nobody in particular | Me, around your week |
| Does it change as you go | No | No | Every week, based on what actually happened |
| Survives a bad week | Usually not | No | It is designed for bad weeks |
| Anyone notices if you stop | No | No | I do, and I ask why |
I am not coaching this from a lifestyle you do not have
I am a dad with a demanding full time job. I am not coaching you from the other side of a lifestyle you do not have.
I coach one to one from a private setup in Cuckfield, and LR12 is the same thinking built for people I cannot get in a room. Everything in it exists because it survived contact with a real week, mine included.
I will also tell you on the call if I do not think I am the right person to help you. That has cost me clients and it has never once cost me sleep.
What happens after you apply
You fill in the form
Name, email and a number. It takes about thirty seconds and costs nothing.
We have a free call
Around twenty minutes. Your goal, your history, your week. At the end I tell you honestly whether the twelve weeks would work for you.
If it is a fit, you start
Your plan is built and you begin within days. If it is not a fit, I will say so and point you somewhere better.
Questions before you apply
How much does it cost?
It depends on how hands-on you want me to be, so we agree the exact plan on your free call. No hidden fees and payment plans are available. I will not put you on something you cannot comfortably sustain for twelve weeks.
How much time do I actually need?
Three to four sessions a week at 30 to 45 minutes each. That is it. No commute if you train at home, and the session is written out for you in your coaching app so you are not standing around deciding what to do.
What equipment do I need?
Whatever you have got. If that is a gym membership, brilliant. If it is a couple of dumbbells and a bit of floor in the spare room, we build around that. I write the plan after I know what you have, not before.
I have not trained properly in years. Will this work for a beginner?
Yes, and honestly beginners tend to move fastest. Everything comes with video demonstrations, and we start at a level you can complete rather than one that leaves you unable to walk down the stairs on day two.
What happens when work or the kids blow up my week?
That is expected, and it is exactly why the plan is reviewed weekly. You tell me what happened, I adjust what comes next. Missing sessions is normal. Disappearing for three weeks because you missed two is the thing we are preventing.
I have a bad back and a health condition. Can I still do this?
Often yes, but please check with your GP before you start if you have any health condition or existing injury. Tell me about it on the call and I will be straight with you about whether I am the right person to coach you.
Book your free call and let us see if this fits.
Leave your name, email and phone number and I will get in touch to arrange a call. It is a conversation about your situation, not a pitch, and if I do not think LR12 is right for you I will tell you.
If you do the work and you are not down 5 to 10lbs at the end of the twelve weeks, I keep coaching you for free until you are.
Get the free training
A short training on how to get lean and strong on three sessions a week, without stealing time from your kids. Watch it now, no cost.