Project Silverback Coaching

Project Silverback Coaching I help northern men and women get in great shape without losing their personality or giving up gravy

10/03/2026

If your workouts feel like a constant battle to stay consistent…

You’re probably doing them the hard way.

Most people treat training like a daily decision.

“What should I train today?”

Chest?
Legs?
Maybe a run?
Maybe nothing?

So every workout starts with thinking, planning, and second-guessing.

And when life gets busy…

Training becomes the easiest thing to skip.

The problem isn’t motivation.

It’s decision fatigue.

The solution is removing the decision entirely.

Here’s the system I recommend.

Have 3–4 default workouts that repeat every week.

Same days.
Same structure.
Same exercises.

Now you’re not deciding what to do…

You’re just showing up and executing the plan.

Training stops being a daily negotiation and becomes part of your routine.

Just like brushing your teeth.

Simple systems beat willpower every time.

I’ve put an example down below of how we would structure training to ensure weekly progression.

If you’re stuck with your training I hope this helps.

If you need someone to put this structure in place for you we can take that off your hands.

09/03/2026

If tracking your food feels tedious and time-consuming, you’re probably doing it the hard way.

Most people are logging every single meal individually.

Breakfast.
Lunch.
Dinner.
Snacks.

Every day.

No wonder it feels like a chore.

It becomes another annoying task on the to-do list… and eventually people quit.

The solution isn’t more discipline.

It’s better organisation.

Here’s the system I recommend.

At the weekend (Saturday or Sunday), make two slow-cooker meals that are versatile enough to pair with rice, pasta or vegetables.

Cook enough for three days at a time.

Slow cookers require almost zero brainpower.
Throw everything in before you leave the house and when you come back your kitchen smells like heaven.

Now you’ve got lunch and dinner sorted for Monday to Wednesday.

Next step:
Save those meals as recipes in your food tracking app.

Then use the calendar or pre-log feature to add those meals to Monday, Tuesday and Wednesday in one go.

Three days of tracking done in about 30 seconds.

Breakfast is just as simple.

Boil a big pan of eggs and keep them in the fridge.

Don’t peel them all in advance unless you want your fridge smelling like stale farts.

In the morning:

• Shell 2–3 eggs
• Toast some wholemeal seeded bread
• Mash half an avocado

Then throw some milk, a scoop of protein powder, honey and chia seeds in a blender.

Breakfast done in 3–5 minutes.

Save that as a meal in your tracker too and repeat the same pre-logging method.

Now instead of logging four or five meals a day, you only have one meal left to log.

For the evening, keep it light.

Something like fish and salad works perfectly.

You can rotate the fish if you like.
I switch between sea bass and salmon but keep the salad the same.

On Wednesday, repeat the same system for Thursday to Saturday.

Sunday becomes your freestyle day.

Just like that, food tracking goes from something stressful and time-consuming…

…to something that takes about 10 minutes for the entire week.

If you found this helpful drop a 🔥 below and give it a share ❤️

Ever noticed how easy it is to skip a workout when nobody knows you planned to do it?You say you'll train.You say you'll...
07/03/2026

Ever noticed how easy it is to skip a workout when nobody knows you planned to do it?

You say you'll train.
You say you'll start Monday.
You say this week will be different.

But when nobody knows your plan… it’s very easy to quietly skip it.

Now flip that around.

When someone is expecting you to show up…
When someone is checking in…
When someone actually cares whether you did it or not…

Everything changes.

Suddenly you’re far more likely to follow through.

Research actually shows that having support and accountability can dramatically increase the likelihood of achieving your goals.

That’s why coaching, training partners and support groups work so well.

You’re not weak for needing accountability.

You’re human.

And humans perform better when someone is in their corner.

If you could s**g a meal mine would be this one.Obviously let it cool down a bit daint wanna naughty blister on your mis...
06/03/2026

If you could s**g a meal mine would be this one.

Obviously let it cool down a bit daint wanna naughty blister on your mister.

Minimal prep, serves 4-6, probably get you laid easier if you're single.

If you rate the recipe drop an OI OI down in the comments

04/03/2026

F**k the fu***ng scales

F**k the misery they cause

F**k the confusion they cause

F**k the misinformation they provide

Hannah thought she’d only lost 1kg in the challenge because that’s what the scales said

What they didn’t say was

5cm lost around waist

3cm lost around hips

3% drop in body fat

3.3kg fat mass lost

If you’re a man or woman still relying on the scales for your happiness

You need to upgrade your thinking on the next 10 day challenge

I’ll show you the exact tools to be able to do what Hannah and 15 other successful clients did

Follow for more success stories

27/02/2026

Honestly if you miss out on the next one I just don’t know how much clearer I can be? 😜

10 day challenge day 5 absolutely hoofin the vibes out of the park like a prime Alex Rodriguez from the New York Yankees ⚾️

The level of elevation will take the most despondent, most unmotivated, most lethargic individual from couch potato to cult hero in less than 2 weeks

The feedback has been absolutely INSANE 💥

I’ll need a lie down when this finishes for a few days to let the dopamine levels re balance again because they’re taking an absolute hammering at the minute

Keep the 23rd March - 2nd April relatively free in your diary 📔

I wish I could inject people with what it feels like to help someone transform their health.To take someone from complet...
27/02/2026

I wish I could inject people with what it feels like to help someone transform their health.

To take someone from completely defeated — done with themselves —
to slowly rebuilding belief…

And then watching that belief turn into conviction.

In my younger years, I chased a few chemical highs.

They took me high enough to touch the clouds.

The crash on the other side? Brutal.

Days of heavy limbs.

Foggy head.

Regret.

And then, for some reason, doing it all again the next weekend.

For the last 9 years, I’ve found a different high.

This morning I woke up to 148 messages from clients going into Day 5 of the challenge — excited, energised, proud of themselves.

That feeling?

Same buzz.

No crash.

An hour later I’m down to 54 messages and taking a breather.

Because moments like this matter.

They make the near-quitting worth it.

The second job I had to take to keep the business alive worth it.

The weekends spent troubleshooting tech instead of switching off worth it.

What people see now is momentum.

What they don’t see is years of trial, error, doubt and persistence.

The only difference between me now and when I started?

I stopped looking for shortcuts.

And I learned what it actually takes.

Second person in the 10-Day Challenge to hit their goal weight.And it’s only Day 4.Now, I know a lot of people obsess ov...
26/02/2026

Second person in the 10-Day Challenge to hit their goal weight.

And it’s only Day 4.

Now, I know a lot of people obsess over the scales.

But the real win? The measuring tape.

We calculated body fat at the start, and the same pattern always shows up:

Some people lose scale weight quickly.
Others don’t.

And when progress looks slower, doubt creeps in.

That’s where coaching matters.

My job isn’t just programming workouts.
It’s managing psychology.

A lot of people are seeing better measurement changes than scale changes. Why?

Because their body is rebalancing — losing fat while gaining muscle.

Especially beginners.
This is the phase where muscle gain is at its highest.

And yes — that can mask scale progress.

That doesn’t mean nothing’s happening.

It means something better is happening.

This morning alone I cleared 109 messages, giving tailored feedback to keep people focused and prevent spirals.

Most coaches talk about “individualised training plans.”

Let’s be honest — most are templates with tweaks.

In a group programme, true coaching is about responsive support.

I build the system.
Clients give feedback.
The programme evolves in real time.

That’s how you build trust.
That’s how you build results.

And that’s how you keep 30 people moving forward at once.

25/02/2026

“I’m driving and only had a petrol station to eat from so I’ve eaten crap all day”

Ehhhh Errrrrr ❌

Incorrect ✋

You had a less than favourable option still chose to make a poor decision

Just because conditions aren’t perfect and there isn’t a fresh salad bar round the corner

Doesn’t mean you are cornered into eating sh*te

Make decisions like an adult not a 6 year child

Masterclass #1 delivered. No hiccups.This year we made a bold change to the programme.We stopped holding anything back....
24/02/2026

Masterclass #1 delivered.

No hiccups.

This year we made a bold change to the programme.

We stopped holding anything back.

Instead of a “lite” version of the challenge, we opened up the full experience — the same features paying clients receive — for 10 days.

No watered-down content.
No hidden upgrades.
No paywalls halfway through.

The goal? Build real belief.

To show people there is a simple way to lose fat.

Not through extreme diets.
Not through punishing, relentless exercise.

But by treating the body with respect.

Knowing when to push.
Knowing when to pull back.

The programme now includes:

• Structured home workouts
• Full gym sessions
• Mobility flows
• Pilates sessions
• And additional sessions added in real time based on participant feedback

The system lays the groundwork.

But the real magic?

The energy, buy-in, and effort from the people inside it.

That’s what makes it work.

On to Masterclass #2 on Thursday

I’m about to do something I’ve done thousands of times.And I’m still nervous.In a few minutes I’ll be live on camera wit...
23/02/2026

I’m about to do something I’ve done thousands of times.

And I’m still nervous.

In a few minutes I’ll be live on camera with 30+ people I’ve somehow convinced I’m not:
• A con artist
• An AI bot
• A data miner
• Or an African Prince moonlighting as a personal trainer asking for £5,000 to save his sister

This year I went all in.

I turned my 10-day fat loss challenge into a full experience — giving away everything that’s inside my paid programme.

Last year? I’d have called that reckless.

So what changed?

The PT industry is crowded. Loud. Competitive. Everyone claims results.

And trust is at an all-time low.

Some people still think it’s a scam…
Even though it’s free.
Even when I message them personally.
Even when I send voice notes and videos.
Even when they get full access to the app and see exactly how it works.

That’s the reality of doing business in 2026.

You don’t just have to be good.

You have to be believed.

Anyway — time to hit “Go Live.”

It’ll be fine.

It always is

Let’s call it what it is.If your dog starts looking a bit chunky and sluggish, you don’t panic and announce a “7-day tox...
18/02/2026

Let’s call it what it is.

If your dog starts looking a bit chunky and sluggish, you don’t panic and announce a “7-day toxin cleanse.”

You don’t cut out its “sugar source.”
You don’t buy herbal drops.
You don’t blame carbohydrates.

You reduce the food slightly.
You walk it more.
Problem solved.

Simple.

Yet when it comes to humans, we suddenly act like our bodies are fragile chemistry sets that fall apart the moment sugar appears.

Here’s the reality:

Your body already has a detox system.
It’s called your liver, your kidneys, your lungs, and your digestive system.

They’ve been filtering, processing, and eliminating waste since the day you were born.

They don’t clock out because you had a biscuit.

They don’t throw their hands up because you ate carbs.

If you’re struggling with weight or health, the main driver isn’t “toxins.”

It’s total calorie intake over time.

Now, does food quality matter? Of course it does.

If your diet is high in hyper-palatable, calorie-dense, low-nutrient foods, you’ll likely:
• Overeat without realising
• Miss out on key nutrients
• Feel low on energy despite eating plenty

That’s not because you need a detox.

It’s because your body is under-nourished while being over-fed.

And here’s the uncomfortable truth:

There are documented cases of people eating largely junk food, controlling calories, and still losing weight while improving blood markers.

Is that optimal? No.

But it proves the point.

Weight loss isn’t magic.
It isn’t about cutting one food group.
It isn’t about flushing imaginary toxins.

It’s about energy balance — consistently.

So no, you don’t need a detox.

You need structure.
You need consistency.
You need slightly fewer calories.
And you probably need more steps.

Boring?

Yes.

Effective?

Every single time.

Address

Penrith

Website

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The Art & Science of Marginal Improvements

You cannot do an ironman without starting with the intial step on the run, the first pedal of the bike or the first stroke of the swim.

The same applies to any goal whether we’re talking about health, fitness, relationships or how many jelly babies you can put in your mouth at the same time without sh****ng your pants.

This page is designed for the purposes of simplicity.

The aim with any client is to act as a bulldozer to confusion so anyone currently struggling with any of the above (especially the jelly baby conundrum) can enjoy the beauty of marginal improvements.