WTF Coaching

Part 1 in a short series detailing my Road to an Endurance Event.
Follow along my story while I share my training, trials and tribulations of doing my first endurance challenge.
From weight training almost exclusively for the last 15 years, it's time to get some running shoes on! 👟

I'm back again to bring some new content and updates along the way...

New IG series coming soon!

Sleep is where the magic happens.

• Muscles repair and rebuild stronger
• Growth hormone surges - driving recovery and fat burn
• Protein synthesis switches on - progress gets locked in
• Nervous system resets - better strength, focus, coordination
• Inflammation drops - your body actually heals
• Glycogen refuels - energy stores fully topped up
• Cortisol lowers - stress stops blocking results
• Brain clears fatigue - sharper, faster, more switched on

Train hard, but prioritising rest and recovery is the real goal.

Tips to maximize your barbell bench press;

1. Set up so eyes are in line or just below bar level
2. Utilize the 'bulldog grip' as shown
3. Torque down your elbows to engage lats
4. Ensure your core is stable and braced
5. Plant your feet. Don't let them shake. Make sure you have a stable foundation (no hip thrusting the air or having shaky legs - that loses energy!)
6. Control the movement. Do not let it control you (no bouncing weight off your chest)
7. Stop chasing ego weight- if you control weight correctly, you will grow. It doesn't always have to be the heaviest in the room.

If utilized together and correctly, you'll see your strength grow quickly and surprisingly.

*Drop a message in the comments when you've tried it!*

You don’t need to suffer more to be “ready.”

You’re not one more push away from being enough.

That mindset is what keeps people stuck.

Chasing “bikini ready” every time just resets the finish line.

You end up ignoring the progress you’ve already earned.

The real goal isn’t a week on a beach.

It’s building something you can actually hold onto.

Consistency beats extremes. Every time.

Respect the work you’ve already done.

That’s the standard.