https://ta1performancecoaching.co.uk/REBOOTJAN24

Ben Phillips at TA1 Performance Coaching, Taunton Vale Sports Club, Gipsy Lane, Staplegrove, Taunton (2025)

05/12/2025

It is Never Too Late: Transform Your Body in Your 40s and 50s

When I look at photos of myself from 2017 (at 43 years old) compared to 2025 (now aged 51), the transformation is clear.

But what matters even more than the physical change is the mindset behind it.

I want to speak directly to anyone in their 40s, 50s or beyond who thinks it is too late to get in the best shape of their life: It’s Not. Not even close!

Too often, age is seen as a barrier. People say, “I am too old,” or “I cannot change my body now.” But the truth is, what really counts is consistency, smart strategy and guidance from someone who has been there.

I am not just a coach, I am proof.

I have spent years transforming my own physique, learning what works and refining my approach. Today, I help others do the same. I do not just give advice from a textbook,

I live it!

I understand the challenges of training in your 40s and 50s and I know how to navigate them to achieve real results.

Age is Not a Barrier

Your body is capable of incredible things at any age. Muscle can grow, strength can increase and endurance can improve if you train smartly and consistently.

In your 40s and 50s, progress comes from combining strategic training, proper recovery and nutrition that fuels, not hinders, your goals.

Consistency is Everything

Transformations are not the result of luck or fleeting motivation. They happen when you show up every day. It is in the small, consistent actions: moving instead of sitting, eating with intention, challenging yourself a little more than yesterday.

The Right Guidance Accelerates Results

Having a coach who is not only well educated , but has walked the walk is invaluable.

I guide my clients through plateaus, prevent injuries and keep them motivated. I understand the mindset shifts and lifestyle adjustments needed for lasting results and I lead by example.

Your Transformation Can Start Today

You do not need to turn back the clock. You just need to start now. (well let’s be realistic and we can get Christmas out of the way first).

But, your 40s and 50s can be some of the strongest, fittest years of your life. With discipline, patience and the right guidance, the results are 100% possible.

Look at my journey: from 2017 to 2025, the transformation did not come from luck or youthful metabolism. It came from relentless consistency, strategic training and expert coaching, coaching I now offer to help others achieve their own transformations.

If you have been waiting for the right time to start, the answer is now.

Get in touch today and let’s hit 2026 running. Your goals are achievable, and I will guide you every step of the way.

Speak soon ✌🏼

03/12/2025

At 7 weeks post total knee replacement, my client .mileham has blown me away with his recovery to date and attitude he’s shown in the tough early phase after surgery.

We began our first structured training with red (630–660 nm) and near infrared (810–850 nm) photobiomodulation to support mitochondrial activity, modulate inflammation, improve microcirculation, and assist early scar remodeling.

A controlled and clinically guided return to training as we reintroduce strength and mobility work.

Top work big fella

28/11/2025

Celebrating Life Changing Progress: The Power of the 2Kilo Club

As 2025 draws to a close, it’s natural to reflect on the year gone by, on the health we’ve gained, the confidence we’ve built, and the habits we’ve committed to.

For one of our dedicated 2kilo club members, this year has been nothing short of transformative. Her hard work has paid off, leaving her physically stronger, mentally tougher, and healthier than she’s felt in years.

Congratulations Ruby Terry

This kind of progress goes far beyond numbers on a scale. Anyone who has lifted a heavy weight plate knows what “significant weight loss” truly feels like, tangible, real, and powerful.

Transformations like these don’t just change the body; they shift perspectives, renew confidence, and open doors to a life lived with more energy and self belief.

And yet, reversing weight gain isn’t simply a matter of “eat less, move more.” Physiological barriers, emotional hurdles, lifestyle demands, and daily responsibilities all make lasting change challenging. What helps people overcome these obstacles isn’t a quick fix, it’s structure, support, education, and accountability.

That’s exactly what the 2kilo club provides.

Accountability, Consistency, and Coachability: The Formula for Change

Our member’s success wasn’t a stroke of luck, it was shaped by three powerful principles:

Consistency 🔁
Showing up week after week, even when motivation wanes.

Accountability 🙋‍♀️🙋🏻‍♂️
Being part of a community that checks in, encourages, and celebrates progress together.

Coachability 🔑
Being open to guidance, willing to learn, and trusting the process to navigate challenges that once seemed insurmountable.

These qualities have been at the heart of Ruby’s journey. By reaching out, engaging, and trusting the coaching process, she has overcome obstacles that might have derailed her in the past and the results now speak for themselves.

A Community That Lifts Each Other Up

Perhaps the greatest achievement of the 2kilo club isn’t just this individual transformations, but the culture that has grown within the group. Members motivate each other, push through tough sessions together, and celebrate every victory, big or small.

What has emerged is more than a fitness class; it’s a genuine community. A family. A place where success is shared and challenges are met together.

This environment is the catalyst for change, the reason people stay committed, progress consistently, and begin to believe in what’s possible.

🚨 Exciting Growth Ahead: A New Wednesday Morning 2Kilo Club

Starting in the new year, a brand new 2kilo club class will run every Wednesday from 6–7am, designed for those balancing kids, school runs, and office hours.

This early session will allow participants to start the day empowered, energised, and already achieving something for themselves before the world wakes up.

More Success Stories to Come

If 2025 has proven anything, it’s that the right support, structure, and environment can change a life. The member we celebrate today is proof, standing alongside our Friday 2kilo club members who continue to inspire with their determination and spirit.

Here’s to their achievements, resilience, and growth and to the many success stories that 2026 will bring.

Looking for a change that sticks? Comment ‘2kilo’ and I’ll give you all the details to start your New Year transformation!

26/11/2025

🏋️‍♂️ Why We’re Training the Deficit Lunge Drop In.

This evening I’m unveiling a new programme for my STRONG Wednesday evening crew.

My athletes know every drill, challenge, and progression is intentional. For anyone wanting an insight, here’s the thinking behind one of tonight’s key challenges and exactly what sets my coaching apart.

The deficit lunge drop in is more than just a fancy lunge variation. It trains one of the most universally useful athletic skills:

The ability to control your body when you don’t expect to land where you land.🤪

That’s relevant whether you’re an athlete changing direction at speed or a normal human stepping off a curb, missing a stair, or catching yourself when you’re off balance.

Below is a simple, easy to explain rationale you can share with the group:

🔻 1. Trains Deceleration Mechanics

Most injuries happen not when you’re producing force, but when you’re trying to absorb it.

Stepping off a deficit increases the eccentric load on the front leg. This teaches the body to:

💥absorb force safely.
💥keep hip/knee/ankle alignment under load.
💥use the glutes and quads to brake the body.
💥avoid collapsing at the knee (valgus control).

This mirrors sport actions like stopping, landing, or cutting and daily life actions like stepping down, slowing down, or catching balance.

🔻 2. Builds “Anti-Stumble” Strength

When your foot hits the ground unexpectedly or at a different height than expected, the body must react quickly.

This exercise improves:

✨Reactive stability (hip/knee/ankle).
✨Tempo control when the ground “comes up faster” than expected.
✨Coordinated catch strength especially through the glute med and surrounding stabilisers.

This is exactly the type of strength that stops a stumble from turning into a fall.

🔻 3. Useful for EVERYBODY, Not Just Athletes

Even though it has a sporty feel, the adaptations matter for all humans:

🔑 Better balance and resilience when walking on uneven ground.
🔑 Less risk of ankle/knee tweaks.
🔑 More confidence in steps, stairs, and direction changes.

It’s infact a “life skill” movement dressed as strength training.

🔻 4. Enhances Joint Control & Movement Quality

The drop in forces the body to organise itself quickly. That improves:

➡️foot placement.
➡️hip/knee alignment under load.
➡️trunk control.
➡️proprioception (“body awareness”)

This carries over to all lunges, split squats, jumps, and change of direction patterns.

🔻 5. Bridges the Gap Between Strength Work and Athletic Movement

It’s not just a strength exercise, it teaches strength in motion.

The deficit creates a mini “landing task,” so it builds:

🧱 dynamic control.
🧱 single leg robustness.
🧱 coordination under speed.

This is why it’s valuable in sports, but it’s also why it’s valuable in everyday movement.

If you want coaching that goes beyond “just a workout” and actually builds strength, balance, and resilience, my doors are open.

Message me to join the STRONG programme or start your coaching journey.

25/11/2025

It’s Ironic. The things that try to break us are the very things that make us stronger.

23/11/2025

A question I’m asked a lot is…

“How many times a week do I need to train to actually see results?” 🤔

The truth might surprise you: not as much as you think.

If you train 3 × 40 minute sessions per week, that’s just 2% of your total weekly time ⏱️.

Less than 2% of your week can make a huge difference in your health, strength, and energy levels 💪.

Yet, most people feel “too busy” to get started.

1️⃣ Small, consistent doses are powerful

✅ Strength & muscle: Beginners see measurable gains training just 2–3 times per week.

✅ Heart & metabolic health: 120 mins of moderate exercise per week improves cardiovascular health ❤️, insulin sensitivity, and weight management.

✅ Mental health: Reduces stress, anxiety, depression, and boosts mood, focus, and cognitive performance 🧠.

2️⃣ Quality beats quantity

It’s not about spending hours in the gym focus matters:

• Prioritise compound movements: squats, press-ups, rows, presses 🏋️‍♀️

• Apply progressive overload: gradually increase weight, reps, or intensity 📈

• Respect recovery: muscles grow while you rest, not while you train 😴

3️⃣ The rest of your week is yours

Even after 3 sessions, you still have 98% of your week free 🌟 for:

Sleep (7–9 hours/night) 🛌
Nutrition planning 🥗
Daily movement like walking or mobility 🚶‍♂️
Stress management & mindfulness 🧘‍♀️
Learning, hobbies, and time with loved ones ❤️

4️⃣ Consistency compounds

Three 40 minute sessions a week may not feel like much now, but over months and years, small, consistent efforts lead to huge results 📆✨.

Bottom line:

You don’t need to train every day or spend hours in the gym. 3 focused 40 minute sessions per week can:

💪 Strengthen your body
⚡ Boost your energy
❤️ Improve your health
🧠 Sharpen your mind

Next steps:

If you want support, guidance, and accountability, working with a coach like me makes it easier, faster, and more effective 👊.

And exciting news, I’ll be adding more classes in the new year, giving you even more ways to fit training into your schedule 🗓️💥.

So next time you think, “I don’t have time to train,” do the math. You do have the time and I can help you make it count 🤓💯

22/11/2025

huge shout out to Matt on his 30th birthday! 🎉

Not only are we celebrating him today, but I also want to recognise the incredible effort and growth I have seen across all my group programmes this year.

As many of you know, I am all about group dynamic and camaraderie or words to that effect. I do not work with anyone who is not a team player.

I am so proud of how far each of you has come not just in strength but in confidence, dedication and in supporting one another. Seeing members push themselves and lift each other up has been truly inspiring.

Here is to Matt, to all of you, and to continuing this journey together getting stronger every week! 💪

21/11/2025

Why We’re Pairing Reverse Hypers With Nordic Curls

To support both strength and aesthetic goals, I paired a couple of lesser known exercises in today’s session with my amazing client . She’s a brilliant practitioner in her field and I highly recommend her work.

The reverse hypers with Nordic curls two brilliant exercises for anyone to utilise and have a host of benefits.

These two exercises may look quite similar at first glance because they both train the back of the body, but they actually target different functions of the hamstrings and glutes and that’s why they’re so effective together.

✨Reverse Hypers: Building Glute Strength +
A Strong, Resilient Lower Back.

Reverse hypers load the glutes and upper hamstrings through controlled hip extension while simultaneously creating posterior pelvic motion that reduces lumbar shear stress.

The pendulum driven movement produces a mild traction effect on the lumbar vertebrae, which helps decompress the spine and can support tissue recovery after axial loading.

✨Nordic Curls: Elite Hamstring Development for Shape and Strength

Nordic curls train the hamstrings in their other major role: knee flexion. They’re one of the most effective exercises for building the long, lean muscle on the back of the thighs and dramatically improving hamstring strength.

Stronger hamstrings support heavier squats and deadlifts and help create a well defined lower body.

Why They’re the Perfect Pair for You

By combining reverse hypers and Nordic curls, you’re training the full function of the posterior chain:

Hip extension + knee flexion for complete hamstring development.

🏆Glute emphasis for strength and shape.

🏆Spinal friendly training that supports long term progress.

🏆High strength stimulus without excessive fatigue or overlap

This pairing gives you the aesthetic benefits you want, rounder glutes, defined hamstrings, while also building the strength foundation needed for heavier lifting.

It’s a smart, balanced approach that keeps you progressing safely and efficiently.

16/11/2025

Every year it’s the same story…

March and April hit and my inbox lights up brighter than a Christmas tree 🎄.

Cricketers suddenly emerge from the shadows asking for coaching a week before county trials or their first match of the season.

And every single year I find myself thinking:

Do people genuinely believe I’m a magician?

Because no matter how good a coach I am, one session isn’t enough to build strength, power, mobility or resilience, or make any meaningful change.

The real issue?

Amateur cricketers are consistently underprepared.

During my 20 year professional career, I had access to elite S&C coaches, medical support, and most importantly, time.

⏰ Time to prepare properly.
⏰ Time to build robustness.
⏰ Time to get physically ready for the demands of cricket.

I know amateurs don’t have that luxury.

But if you can’t dedicate 1–2 hours per week in the off-season to get stronger, fitter, more resilient and more powerful, then what’s the point?

And the classic excuse?

“It’s too expensive, Ben.”

Usually said by the same guy about to spend £500 on a new bat he won’t middle, £150 on bowling boots he won’t wear, and then rack up hundreds more on multiple trips to the physio, chiropractor, or massage therapist over the summer just to patch himself up because his body isn’t prepared.

Cricket performance isn’t luck.🍀

It’s not fancy equipment.

And it’s definitely not a last minute April panic session.

It’s about preparing in winter so you can dominate in summer. 🔑

That’s why I’m running Winter Strength & Conditioning for Cricketers:

📅 Thursdays
⏰ 6:30–7:15 PM

A structured, progressive programme designed to make you:

✅ Stronger
✅ More powerful
✅ More resilient
✅ Ready to perform all season

If you want to actually be prepared, not scramble in April, this is where you start.

💬 DM “READY” to secure your spot.

Limited spaces available.

15/11/2025

Feedback that Fuels

It’s one thing to have a gym membership
It’s quite another to have support that keeps you accountable, pushes your limits, and guides you toward real, measurable change.

Always humbled by feedback like this, and truly grateful to have such incredible members in my world.

Thank you 🙏🏼

15/11/2025

You Don’t Need Motivation, You Need a Plan!

I haven’t missed a single planned workout in 2025! Maybe, it says something about my overall health, resilience and focus… but mostly it proves that even on chest day, my hamstrings still insist on showing up. 🤣🙌🏼

Jokes aside, are you someone who struggles with motivation? Or maybe you’ve got the gym membership but not the slightest clue what to do once you actually get there?

That’s where I come in. 👋🏼

I can build you a clear, personalised plan, help you stay consistent, and make your training feel simple and achievable. not overwhelming.

If you’re ready to finally feel confident in the gym and see real progress, send me a message and let’s get started.

My Hybrid Online Training Programme is not only affordable but highly effective at helping you stay consistent, train smarter, and finally get the results you’ve been chasing.

Ben Phillips at TA1 Performance Coaching

05/12/2025

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