ReFocus Coaching

11/09/2026

If you think “eating healthy” is expensive, wait til you feel the price you pay after eating crap for years! 👀

Some of the cheapest whole foods you can buy, are also the best for your health (and for keeping you feeling fuller for longer) 💡

Potatoes, seasonal vegetables, oats, beans, rice… the list goes on.

Get rid of some of the ultra-processed, cheap meal accompaniments, and add these things in and you’re on to a winner - physically AND financially! 🙌🏻

What’s your favourite veggie?

09/09/2026

I’ll let Dave speak for himself… if you’ve been watching in the wings… waiting… then take that first step. You won’t regret it!

Aztec West - Private Gym - Dads only - Group Strength Circuit

Time for you, your body and mind.

Get Stronger, rebuild muscle, have a laugh, connect with other local Dads, unlock that old YOU!
(And show up a better version for your Family💪🏻)

07/09/2026

You cannot control what happens to you...

but you can control how you react to it.

Life sometimes throws a spanner in the works, but you always have a choice:

😖 Injury stops your usual workout?
Pivot. Adjust the session, adapt the movements, and focus on what you can train.
🙄 Sudden plan change disrupts your routine?
Don't throw in the towel. Pause, breathe, and adapt. All is not lost.
😒 Missed a meal?
Avoid the quick-fix junk. Grab a decent option packed with lean protein and fibre to stay full and satisfied.
🤐 Overeaten in a moment of weakness?
Don't bin off the entire day or weekend. Get straight back on track with your next meal, no self-punishment required.
🥱 Sleep interrupted?
Adjust your expectations for the day. Swap a heavy gym session for a walk or extra rest.

We live in an environment FULL of options, so one setback doesn't have to trigger a downward spiral 🙏🏻

Having a plan is great. But preparing for how you’ll react when things go sideways?
That’s where the real progress happens 👀

Do you have a ‘Plan B’ ready for when Life hits?

30/08/2026

28/08/2026

4 Days left to finish my latest challenge for Cancer Research UK… so far 270 Pull-ups completed 👌🏻

Back in April I completed 100 Push-ups a day for the same great cause, raising £850.

This time it’s Pull-ups, which I’ve been doing in sets of 10 - with most days through the month having 1 set a day. I did start the month on our Family Holiday though, so there was a gap (and a change of scenery!😅) which I had to catch up.

It’s been sore… but nothing compared to those suffering, battling or supporting someone with Cancer.
This video shows ONE pull-up from every set of ten so far 🥵

Anything you can donate, big or small, would be very much appreciated!

I’d love to get over £200, taking me to over £1000 raised this year with these two challenges 🙏🏻

https://fundraise.cancerresearchuk.org/page/pauls-giving-page-19103678558536

Thanks!

21/08/2026

Are you sitting comfortably, and making zero progress?
Truth is, you will HAVE to go through some discomfort if you really want to change.
You can’t wish, hope or continue the same behaviours and make progress with your health. Things will only continue to get worse if you keep doing that…

This is precisely why you’d choose to work with a professional!
You can get Guidance & Information online.
But not Accountability for Action!
Plenty of ways to work with me, from a free Dads Strength Group Session or a Half-Hour Planning Call, through to a massive daily boot up the arse with my 1-1 Coaching!

Message me ‘Ready’ to take that first step… 💪🏻

18/08/2026

If you’re NOT including this structure in your weekly Gym Sessions, and you only go once or twice a week, you’re missing a trick! 👀

Us Dads struggle for time, energy, focus, and ideas!
And if you’re stood in the gym wondering what to do with whatever kit is available, but end up going through the motions time and time again, then you could build a quick, simple full-body session using this simple principle…

Include an exercise for each of these 4 Movement patterns:
1️⃣ Squat
2️⃣ Hinge
3️⃣ Push
4️⃣ Pull

2-3 sets each, 8-15 Reps per set.
Ideally increasing loads each set whilst decreasing reps, but doing what you can is better than faffing about on a cardio machine and doing some bicep curls! 😉

If you have time left, get some Core, Cardio or some Shoulder or Arm Isolations in to finish and you’ve built yourself the perfect workout.

I’m (humbly) a bit good at programming training sessions (for a variety of goals), so if you’re a Dad and totally stuck on the same boring movements or no idea what to include, gimme a shout for some help 👊🏻

06/08/2026

Would ‘future you’ look at today’s behaviours and attitude and be Proud or Pissed-off?

In my Dads Accountability Group I spoke this week about building a Mindset that not only gets you closer to your health / fitness goal, but keeps you there once you’ve made it!

For me (having lived an obesity recovery), we should be setting and keeping high standards in our daily behaviours.

We do it professionally… but oftentimes busy Dads let their health, body and mind go to s**t before taking action!

Of course it is easier said than done. But we have to set high standards and then take action to deliver on them. Intentional, positive actions. Every day.

Come on, ‘fess up… if you were to pick just one thing you know you can do better on daily, what would it be? 👀

03/08/2026

I'm a Girl Dad... I'm busy showing her how a man should be operating.

Applicants need to be serious 😉👀

What behaviours are you showing your Daughter consistently?

30/07/2026

The Dads Health Accountability Group is helping Dads 30-50 years old to actually take action and meet their summer goals!

Fat Loss ✅
Strength Building ✅
Fitness Goals ✅
Step Counts ✅
Energy & Focus Improvement ✅
Healthy Nutrition Habits ✅
Body Composition Changes ✅
Controlling Appetite & Eating Habits ✅
Sleep Improvement ✅
Managing Alcohol usage ✅
The list goes on…

£1 a day (you buy 4 weeks in advance for £28) for some serious value!

👉🏻 Daily Accountability with like minded Dads, all on their own mission, but sharing ideas, motivation, inspiration and support.

👉🏻 Weekly Motivation, Education and Inspiration from a passionate Nutrition Coach & Personal Trainer, who has taken their own journey from 19 Stone Obesity to now managing a 15% body fat, strong and athletic 50 year old body composition - I don’t just ‘tell you’ how to do, I’ve done it myself! 💪🏻

👉🏻 Weekly Q&A and Hot-Topic videos dropped.

If you’re feeling lost and unable to stick to your own goals, this will 100% help you!
Incredible results every time I run these. Jump in any time through the summer. You’ll get all the past video lessons and info and dive into a motivated and supportive group of Dads.

Don’t (try and) do it alone…

Details and Sign-up: https://www.refocuscoaching.co.uk/summer