http://www.project-silverback.com/workwithus

Project Silverback Coaching, Penrith (2026)

28/08/2026

Repeating things over and over again sounds like school and if you're like me you'll have mostly hated school.

The other option is variety.

Give this a go for a little while.

Try that.

Dip your toe in but never truly commit.

Whatever is measured is improved and you cannot measure variety.

You can measure what is repeated.

Which is the only thing stopping most people from getting the results they want when it comes to fat loss.

I eat the same yoghurt bowl every day.

250g 0% Greek yoghurt.

1 scoop of vanilla protein powder.

Handful of berries.

1 Square dark chocolate.

Any flavour of zero calorie sauce.

1 teaspoon of ice cream sauce.

Optional banana.

I can make it with my eyes closed.

I can measure the yoghurt without the scales.

I know exactly how many strawberries is 100g.

If I varied that every single day with different ingredients I wouldn't be anyway near as sure of myself.

Confidence creates momentum.

Momentum creates meaningful impact.

Meaningful impact show undeniable results.

Undeniable results re fuels the confidence.

That feedback loop executed consistently for 6-12 months will fix your fat loss problems for good.

27/08/2026

If you don't want to waste your time avoid these red flags if you're considering buying something to help with your health and fitness journey.

Any supplement.

Not because some of them aren't good or worth buying but because you can get everything you need from a healthy body from improving the quality of your diet.
Ab crunch, thigh squeezing gadgets or any product targeted at one specific body part.

The perfect bodied model they are using to advertise it trains in the gym with weights 4-5 x per week and has never used this gadget in their life.

They certainly didn't get the results you're looking at by using it.

Anything expensive.

There is nothing worse than buying things in the heat of the moment only to regret it a few weeks later because you were late night scrolling TikTok on a Saturday night and made a rash impulse buy after 4 large glasses of Malbec.

I don't want to see you get taken for a ride.

The process doesn't have to be expensive, complicated or even that hard.

Stick to the basics.

Consistent daily step count.

Calorie controlled diet.

Consistent bed & wake up time.

Decent amount of fluids and yes if you need to add squash nobody is going to tell the taxman and grass you up for not being super strict and disciplined.

REAL FOOD like this delicious tuna & avocado bagel 🥯

Alfie says stop going to bed so late, track your calories and smash your training

26/08/2026

It’s 2017 I’m trying to make my way as a personal trainer & I’m driving to Seaham to put on a boot camp for people I’ve never met before 🤪

Seaham was a 45 minute drive & it probably cost me more in petrol to get there & back than I made from paying customers.

I had some cones, a few hurdles, a broken battle rope and a few dumb-bells.

It wasn’t fancy.

Not a huge amount of people turned out.

However if you ask why I’ve managed to stay in this progression for as long as I have I’d say it was the willingness to do stuff like that in the beginning.

I was far from a great coach when I started.

I’m still learning today & have a long way to go before I’d start using terms like that to describe myself.

The point is everyone starts off s**t.

Everyone starts off winging it & making it look like they know what they’re doing.

Just because you don’t understand calories doesn’t mean you’ll stay that way forever.

Your form might be absolutely terrible in your squat but it you’re prepared to try to get better with practice then you will.

It’s inevitable.

What’s also inevitable is that if you keep making the same mistakes you always have you’ll get absolutely nowhere.

So embrace the s**te.

I did.

My life’s not perfect now & I genuinely hope it never is because then there is nothing to get up and fight for everyday and I enjoy the fight.

5 years the average time a PT stays in the industry & I’m proud to be moving into my decade year next year 💪🏻

25/08/2026

30kgs seems impossible on day one ☝️

It seems more possible once the first kilo falls ⬇️

It feels likely when the 10th kilos gone 🔥

It seems INEVITABLE with a few kilos to go …

The only thing that exists in your way between the start and finish line 🏁

Is time 🕰️

Mark committed to 12 months and these are his results

Not bad for a dude in his 50’s 💪🏻

12/08/2026

There are so many really cheap and really easy elements of a diet completely ignore.

Introducing the tinned bean.

The level to which these little power houses are slept on is mind blowing.

If you find sticking to a calorie deficit difficult because you feel hungry - beans fill you up faster than anything I know.

If you are struggling to create variety in your diet and eat the same old boring thing over and over - add beans and you get a whole host of diversity.

They go in salads, soups & just about anything that isn’t a dessert.

Stop sleeping on the bean.

The bean is mighty and it could just change your whole relationship with hunger.

Long live the bean.

All hail the bean.

To the bean non is worthy.

11/08/2026

One of the best “tricks” I’ve learnt as a Dad that ACTUALLY works is the “DUMMY TAP.”

When I would go out with Alfie on our morning walk in the early weeks of his life there would always end up with a Mexican stand off about 20 minutes from home.

Him screaming his head off & me frantically trying to calm him down concerned that everyone was looking at me thinking “that Dad has no idea what he’s doing.”

Then Kelly Marie Guthery showed me the dummy tap.

Something she learnt as a nurse to get babies to focus in on one thing.

It worked like an absolute dream.

The thing is it’s not really a “trick.”

It’s just a method of honing in on one thing and drowning out the noise of every other distraction.

Anyone can improve their diet in the same way.

Focus on changing one thing to begin with and once you’ve done that consistently without having a day off - add one more element to it.

Not a host of whole sale changes you’re unlikely to stick to.

Just one.

The goal is not how fast can I lose weight with this new approach.

It’s how many days in a row can I do this consistently without breaking the streak.

The more things you’re trying to change the more likely it is you’ll break the streak.

The more gradual & unnoticeable the change the easier it will feel to maintain the streak.

09/08/2026

Just because there’s no obvious “bad food” in this bowl doesn’t mean there aren’t a LOT of calories in it. 🥣

This thing is an absolute nutritional weapon.

It’s jam-packed with protein.

Loaded with fibre.

Full of fruit, veg and micronutrients.

It’s filling.

It tastes fu***ng unreal.

It ticks pretty much every box in the “how to build a diet for fat loss” playbook.

It’s also around 800 calories.

And those two things can exist at the same time.

“Healthy” doesn’t automatically mean “low calorie.”

Just like “high calorie” doesn’t automatically mean “unhealthy.”

That distinction matters.

Because when it comes to losing body fat, your body doesn’t give you bonus points because the calories came from avocado, cheese, nuts, olive oil or some beautifully constructed Mexican tuna bowl.

They’re still calories.

Now whether you eat your daily calorie intake across 1 meal, 2 meals, 3 meals or 10 meals isn't the important bit.

It's what you consistently consume across the whole day — and over time — that matters.

We understand this when we're talking about takeaway food.

Pizza.

Burgers.

Chinese.

Fish & chips.

“Careful, the calories can really add up.”

Of course they can.

But the exact same thing can happen with foods carrying a health halo.

A big handful of nuts.

An extra glug of olive oil.

Half an avocado.

Some cheese.

A spoonful of peanut butter.

A smoothie.

Granola.

All individually decent foods.

Stack enough of them together and you can very easily build a calorie surplus while genuinely believing you're eating perfectly for fat loss.

That's why food QUALITY and food QUANTITY are two different conversations.

For health, performance, hunger and recovery?

Quality matters enormously.

For whether your weight trends up or down?

Total energy intake still gets the deciding vote.

This bowl is a perfect example.

I'd choose it over most takeaways every day of the week.

But if my calorie target doesn't have room for 800 calories...

It doesn't magically become 400 because I made it myself. 😂

08/08/2026

Life is VERY repetitive right now.

5am — Daddy Day Care shift begins. 😂

Entertain Junior.

Feed Junior.

Change Junior.

Console Junior.

Get Junior to sleep.

Cuddle Junior.

Repeat until reinforcements arrive.

Wife gets up around lunchtime and then we co-parent our way through more feeds, more changes and several rounds of:

“What do you think the problem is THIS time?” 😂

And it’s made me realise something about fat loss.

I don't think fat loss necessarily gets harder because you get older.

Life gets harder to manage.

You have more decisions to make with less time to make them.

Work.

Kids.

Bills.

Appointments.

Relationships.

Problems you knew were coming.

Problems that appear from absolutely fu***ng nowhere.

Every one of them takes a little bit out of the battery.

And eventually you're standing in the kitchen at 7pm with absolutely no interest in making another decision.

That's when convenience usually wins.

So I've started removing decisions altogether.

At the minute I've basically got three meals on rotation:

Lean mince & sweet potato wraps.

Mexican tuna bowls.

Greek yoghurt, protein powder, berries & dark chocolate.

The first two I prep in advance.

The last one I can make in under two minutes with my eyes closed.

It's boring.

And that's precisely why it works.

Because if Junior decides today is a purple-faced, red-rage, vocal-cord-jangling screamathon...

I don't need motivation.

I don't need willpower.

I don't need to stand staring into the fridge wondering what to eat.

The decision has already been made.

I've got takeaway-tasting food sitting there ready to go.

We massively underestimate how powerful that is.

A good fat-loss plan shouldn't require you to make brilliant decisions all day.

It should remove as many decisions as possible.

Same breakfast.

Few reliable meals.

Training booked into the diary.

Shopping list saved.

Steps built into your routine.

Make the right thing the easiest thing.

"Fail to prepare, prepare to fail" might be one of the most overused sayings on the planet.

Unfortunately, it's also fu***ng true.

And at some point you have to stop blaming the circumstances you actively participated in creating.

Life isn't suddenly going to become conveniently empty for you.

Simplify it until doing the right thing requires less thought.

That's when consistency gets a hell of a lot easier.

29/07/2026

Big shout out to Hayley Stinchon who just finished the 20th July Summer Shred Challenge.

3 weeks worth of progress absolutely torched body fat from her body 🔥🔥🔥

7.5 inches from key areas of fat depository that most women cannot manage to budge 💪🏻

Next challenge is on the 17th August 📆

Comment “challenge” below for more details

28/07/2026

About a year ago I'd have done anything
to have the problems I've got today.

8 new clients through the door would have been an achievement over a few months not 10 days.

Having an advert that's working almost too well.

The lowest lead costs we've ever had.

New clients joining every single
month.

The best results we've ever
delivered.

More testimonials than ever before.

Clients referring their husbands,
wives, friends, colleagues and even
other members of their own family.

It's an amazing position to be in...
..but it's also shown me
something.

Every level brings a different
challenge.

A year ago I was obsessed with
getting people through the door.

Now I'm obsessed with making sure
every single person gets an even
better experience than the last.

That has meant hiring a software
engineer.

Bringing in a VA.

Growing the coaching team.

Building better systems.

And honestly...

It still feels like there's another
problem waiting around every
corner.

It reminds me so much of fat loss.

People think they'll reach a point
where everything becomes easy.

It doesn't.

The challenges just change.

In your first month you're learning
how to track your food.

A few months later you're learning
how to stay consistent through
holidays, birthdays and stressful
weeks.

The person you become has to keep
evolving.

Business is exactly the same.

There isn't a finish line.

Just another opportunity to get a
little bit better than you were
yesterday.

Looking back, I'm incredibly grateful
for how far Project Silverback has
come.

Now it's time to earn the next
chapter.

Project Silverback Coaching

28/08/2026

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26/08/2026

25/08/2026

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28/07/2026

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