Luke Goulden Online Coaching

09/09/2026

Dave did not need more motivation.
He needed more structure.
He was already doing bits here and there.
Running to work.
The odd yoga class.
But there was no real plan behind it.
And when work and two young kids are already taking up most of your time, making more decisions around training is often the last thing you need.
So we simplified it.

Dave told me he realistically had 35–40 minutes a day.

Perfect.

That became the starting point.

We built the plan around the time he actually had, rather than
trying to force his life around the plan.

That is a big part of why it has worked.

He knows what he needs to do.

He can get it done.

And he does not have to waste time thinking about it.

The biggest win for Dave has not really been aesthetic either.

It has been feeling fitter.

Stronger.

Healthier.

And having more energy to run around after his two young kids.

That is what good coaching should look like.

A plan that fits your life.

Clear direction.

Support when you need it.

And enough accountability to keep you moving forward without making you feel like you have failed every time life gets busy.

If that sounds like what you need, DM me “INFO” and we can talk through what might work for you.

08/09/2026

-105 lbs down for Erik.

Erik reached out to us back in October last year.

He had already lost 35 lbs on his own, but wanted to lose more and, importantly, learn how to keep it off for good.

The thing with sustainable fat loss is that, if you do it properly, you should only need to do it once.

But that means embracing a longer-term approach. And not taking your foot off the gas when you shift into maintenance.

Commit yourself to minimum 12 months of positive change and you can completely change your health, habits and relationship with food.

Rather than going round and round with another 8, 10 or 12-week programme, challenge or diet every time the weight comes back.

Since joining us, Erik has been fully engaged in the process. Valued member of our client community.

He completes his check-ins.
Updates his habit tracker.

Rarely misses his three training sessions each week.
Hits his steps. Tracks his food.

Nothing particularly complicated.

Just doing the things that matter, consistently, for long enough.

And unsurprisingly, the results have been life changing.
Couldn’t be happier for this legend, outstanding work Erik Kilgore 👏

Another Dad out there living life so much closer to his best. It’s why we do what we do.

If you want another short term programme or challenge we are not the coaching team for you.

If you’re ready to do the work and change your life for good, drop me a DM 📱

03/09/2026

The diet industry is worth tens of billions.

Yet people still struggle to lose weight and keep it off.

That should tell you something.

The problem usually is not that diets “do not work”.

The problem is what happens after.

Most diets fail people for the same reasons:

They are too hard to stick to.

They ignore your environment.

They focus on short-term weight loss.

They come with rigid rules.

And they are usually generic.

One-size-fits-all rarely works for long-term fat loss.

The most successful diet is the one you can actually stick to.

That is why we focus so heavily on habits and behaviours inside
our coaching.

You probably do not need another diet.

You already have one.

The starting point is looking at what you are doing now and
making small, repeatable improvements from there.

Better meals.

Better structure.

Better habits.

Better decisions.

Then keep repeating them.

If you want some help with fat loss without jumping onto another short-term diet, DM me FAT LOSS and I will be in touch.

26/08/2026

This was never just about losing weight.

For Dan, the real goal was to get healthier.

To build better habits.

To feel fitter.

And to be more capable for his children.

He wanted to move away from the habits that had slowly built up over time.

Less drinking during the week.

Better food choices.

More exercise.

And using training as a healthier way to switch off and de-stress.

Dan is also diabetic, so looking after his health was the priority behind everything.

Because when your health improves, everything around it tends to become easier too.

That is the part I think people often underestimate.

The goal is not just to lose some weight.

It is to build a way of living that you can actually maintain.

And coaching does not mean someone does the work for you.

You still have to show up.

You still have to make the choices.

But having someone there to guide you, support you and keep you accountable can make a huge difference.

If Dan’s story sounds familiar, 📧 DM me COACHING if you want to learn more about how we can help you!

22/08/2026

Just for context. Charles is a Cardiac Anesthesiologist.

He is a Dad. And he has an awesome wife, who we also coach and who has achieved outstanding results too.

Shout out to Michelle.

Charles genuinely has one of the most demanding and unpredictable schedules you could imagine.

His work day starts at 6:30am.

And sometimes not finish until more than 24 hours later.

So yes, he can have all the best intentions in the world.

But sometimes keeping people literally alive has to take priority.

Long days.

High stress.

An unpredictable schedule.

Then add everything else that comes with being a Dad and having a family.

Charles reached out after seeing some of the results we were getting with other busy parents like him.

His goal was to get back into peak shape.

Having been an elite rower back in the day.

Add some muscle.
Look and feel strong again.

And lose the body fat he had gained.

Going it alone wasn’t working.

So he decided he needed a plan, support and accountability.

We didn’t need perfect conditions.

We needed a plan that worked around his life.

Get the training in.

Keep nutrition simple.

Control the controllables.

And keep showing up.

That is exactly what Charles has done.

He has prioritised what he wanted for himself.

30 lbs down. 

Leaner than he’s been in years.

And so much closer to looking and feeling his best. 

Without living in the gym.

Or spending hours meal prepping.

Or feeling like he’s on a diet.

It really isn’t rocket science.

And we’re never going to be the coaching programme that adds to the confusion by telling you you’re broken.

That your metabolism needs to be “jump-started”.

Or that you need some complicated diet or protocol to finally make progress.

You probably need fewer moving parts, not more.

A clear plan.

Some support and accountability.

And a way of doing this that actually fits the life you live.

That’s how you put an end to the constant stop-start cycle.

And start getting the results you’ve been trying to achieve for years.

We appreciate your energy, effort and dedication, Charles. Outstanding results 👏

📱 DM me INFO to learn more.

19/08/2026

Dad of 4. 50lbs down.

David joined our programme back in January.
And this guy has done everything required.

✅ Communicates with his coach.
✅ Completes his check-ins.
✅ Shows up for his training.
✅ Tracks his nutrition.

Outside of dropping 50lbs.
And the physical change.
Which is awesome.

He is living life feeling much better.

With so much more confidence
and energy for his family.

Small adjustments.
Over time.

Big changes.

Our programme is designed for parents.
For busy people who have realised going it alone isn’t working.

And need something simple to follow.
Built for them and the lives they live.

Add the support, guidance and accountability we provide.

Execute the plan, just like David has,
and some pretty life-changing things can happen.

📧 DM me ‘INFO’ if you would like to learn more.

19/08/2026

19/08/2026

You do not need a perfect diet to get in shape.

You need a few simple habits you can actually stick to.

Start with protein.

Build most of your meals around it and you will put yourself in a
much better position to manage hunger and cravings.

Get your steps in.

8,000–10,000 per day can make a huge difference to your daily calorie burn, without smashing your body up.

You will probably move better too.

Set some structure around snacking.

What are you having?

When are you having it?

How much are you having?

That structure builds discipline and stops mindless eating from creeping in.

And most importantly...

Stop giving up every time you have a bad day.

Or a bad weekend.

One poor meal does not undo your progress.

What matters is how quickly you get back on track.

Build habits like these consistently and you give yourself a much better chance of looking and feeling your best.

12/08/2026

Proud of this guy doesn’t even really cut it. This transformation is, quite frankly, ridiculous.

Obviously, most of us, especially as dads, want to walk around looking fit, strong, lean and athletic.

But that is not the primary reason most of the parents we work with reach out to us.

Some of the biggest wins are being able to run around with your kids without gasping for breath.

Being able to work all day, get home and greet the family with energy because you have more left in the tank.

Being in control of your health, rather than worrying about your blood work, blood pressure or needing medication to manage underlying health conditions.

Dropping over 87 lbs is life-changing, but it’s the pursuit of becoming your best that will really change you.

We’re looking to take on a few new clients this month.

If you’re ready to commit to change, want the right support around you, and are ready to invest in yourself and prove you’re worth that investment.

📧 DM me COACHING to learn more.

12/08/2026

242 lbs to 176 lbs. 66 lbs down.

And when Kyle physically picks that kind of weight up in the gym, he realises just how much harder life was carrying it around every day.

What I love about Kyle’s transformation is that he genuinely did not think this was possible when he started.

He set goals that were well below where he is now.

8–9 months later, here we are.

The biggest changes were not complicated.

Tracking his food.

Understanding how many calories he was actually eating.

Walking every morning.

Walking again in the evening.

Training consistently.

And simply becoming a much more active person.

Before coaching, life was very sedentary.

Work.

Home.

TV.

Weekends often spent doing very little.

Now movement is just part of Kyle’s day.

And that is the bit people sometimes miss.

You do not need someone shouting at you every time you have an off day.

You need someone who understands that you have a life.

Someone who will support you when things are difficult.

But also hold you accountable when you start slipping.

That is exactly what Alfie and I try to provide.

A plan.

Support.

Accountability.

And a little nudge when you need it.

66 lbs down.

But more importantly, Kyle is living a completely different life from the one he was living 9 months ago.

📧 DM me COACHING if you want to learn more about how we can help you!