InStill Performance

22/11/2025

20/11/2025

The fitness industry can be so contradicting and confusing at the best of times but around Christmas, well, get ready 👀

You’ve got some coaches bringing out “survival guides” all the way to other coaches encouraging you to down tools completely/YOLO and just worry about it in January

Both approaches are equally just as 💩

So here’s my take on how I and my clients like to approach the festive period

Think of it as instead of still trying to be 100mph or even pull the hand break up altogether (depending on the approach) look to drop down a gear or two that allows you more flexibility but also helps you stop the f**k it button from being pressed altogether

I can guarantee that the way I believe is best will still mean you’ll have a mint Christmas but also mean that come the new year, you’re not having to lose the same 10+lbs that you feel like you always have to

If you’d love to find out more how I can help you create that harmony between the two then drop me a DM today and let’s have a natter 🤝

18/11/2025

“THANKS LUKE, MAKING ME FEEL 10000 BUCKS”

I could wax lyrical all day about how hard my client has worked to turn all this around for herself but I’ve only got 2,200 characters so I want to make sure I say this…

No matter what s**t you’re facing right now

No matter how big the challenge is you’re up against

And no matter how loud those voices are, telling you that you can’t do it and that you’ll fail

Let my client’s journey so far be the inspo you need to not give up on yourself

Coming into coaching feeling overwhelmed, depressed and having lost her identity after becoming a mum for the first time, my client felt like getting back to where she always wanted to be was near on impossible

But f**k settling, I say

Fast forward from that first message when she reached out to me, to now, and we are talking and looking at a completely different woman, in every sense of the word

And this all stemmed from giving her future self a fighting chance of being happy

I’m beyond proud of this lass

And we aren’t stopping here

These last few months have shown her that anything is possible so that’s how we are approaching her next step on this journey

No boundaries or getting complacent and certainly not pigeon holing her potential but instead, setting nothing but glass ceiling goals 👊🏼

A far cry from where she started, right?!

If you’re ready like my client was, to turn this all around for you then shoot me a DM and let’s chat about how I can help you 🤝

17/11/2025

Got a taste this weekend of just how tough this maintenance phase is going to be 👀

The proper graft starts now, Lukey

15/11/2025

None of the transformations you see on my page are ‘special’

I mean, the people who are coach are fantastic human beings

I’m talking more about what they’ve done to get here

They’ve all started from the same place of feeling overwhelmed, tired, frustrated, stressed and with more questions than answers

The difference though why they’ve been able to turn all of that into an unprecedented amount of progress is because they did one thing that you’re still yet to do...

They stopped doing the same old thing, expecting a different outcome and instead, put their hand up, asked for my help, leaned into the support and didn’t stop turning up for themselves until they got there

There’s no magic approach or secret tips and tricks I use with my lot

Just running with the basics

Rinsing and repeating what we know works

And making it about them, the client, as opposed to my clients in the past, having to bend over backwards trying to follow something that was about as much use as a trap door in a canoe

Be more like my amazing client right here and stop trying to do all of this on your own because, respectfully, it’s not worked out for you as you intended yet, has it?

It’s not because you’re lazy or destined to fail

F**k that

It’s because you’re trying to navigate towards a goal that is f**king tough

And you’re doing all of the guesswork in the midst of your own stressful life right now, so no s**t are you’re feeling overwhelmed and like you want to throw the towel in every two minutes

But there is a way to turn all this around

If you’d love to see how I work, then DM me “4 weeks” and I’ll send you over a free 4 weeks coaching plan to get you on your way (it’s probs better than most paid programmes out there too 🙊)

14/11/2025

How I went about trying to maintain my rig whilst away on holiday last week

I’m transitioning into arguably a much more challenging phase for different reasons now, going from fat loss to reverse dieting so if I’m to hold onto my progress then there’s still a tonne of graft and some smart choices I still need to keep making so here’s how I’m approaching it

13/11/2025

Can’t beat a bit of winter sun 🫶🏼

11/11/2025

It’s some feeling is being able to honestly say that you feel ‘the best version’ of yourself y’know…

That’s what Alex found herself being able to say on the biggest day of her life

But to get to this point wasn’t by chance or relying on hope to do the work for her

This is a result of Alex putting more of her time, energy and effort into bettering herself than she ever did before

Instead of previous attempts that were all just a case of throwing anything at her training and diet and hoping something stuck, this time was all about creating an environment that made it impossible for Alex to not hit her target and show up within

Giving her flexible calorie ranges and training plans that fitted in with her busy schedule as a teacher/mum of two

Putting more emphasis into lifting, following a tailored approach to areas she wanted to improve on the most

Helping support her around how to navigate what once were previously challenging scenarios with way more confidence

And as always, the biggy, kept her accountable more than ever before, with her standards now at a level that she previously never thought were possible in all of this

I’m proper proud of Alex not only for what she’s been able to achieve but also for the graft she’s put in to get to this place

This hasn’t been some quick fix

Nor has it been a doddle for her either

This has been months and months and months of showing up for herself on the regular

Embracing the journey and the highs and lows that come with it

And prioritising herself more again

Alex, you’ve smashed it lass👏🏼

09/11/2025

Beach days 🫶🏼

05/11/2025

I know you know what to do but the struggle you’re facing rn is that you let yourself off the hook from doing it, more often than you think

Fast forward 6 months of being out of sync with it all and… F**K!

Motivation is now non existent

That get up and go has well and truly gone

And you’ve been left feeling so detached from who you once were

No one is immune to this

We all run the risk, if we are not careful, of sleep walking into this unwanted place before we even know it

This was exactly where Ash found himself before starting INSTILL 8

Now this wasn’t Ash’s first rodeo

He’d been lifting for years

And knew what it took to see change

However, that didn’t stop Ash from slipping out of a routine with things very quickly

Leaving him feeling lost and with no clarity or direction with what the next step needed to look like to get that feel good factor back again

That was all until Ash knew he needed someone to steer the ship for him and to keep him honest with making sure he kept his standards high and showed up for himself and his family no matter what life threw at him

Now just look at him

His motivation and mojo are well and truly back and are here to stay

His training is white hot again

And he’s seen some wicked changes with his rig too

Now there’s been nothing magic with what we’ve done to help Ash get back to this place he deserves to be in today

Just supporting him in creating an environment that made it impossible for him to not show up for himself within

So, if you’re reading this and are feeling the same as where Ash was before he knew something had to change then drop me a DM before you spend yet another 6 months wishing things were different

04/11/2025

A real life insight from a Dad of 2, into what it actually takes to get in shape and also what it can still look like for you throughout

I love a Guinness and a croissant as much as the next person but I also appreciate that just “eating the foods I love” all the time won’t cut it either (contrary to what some IG coach who is still wet behind the ears likes to sell you)

Fat loss is hard

But f**k me, it’s bloody rewarding

And the more we push messages like this and show an honest insight into what it actually takes, the quicker you lot will get to where you want to and in the process, save a f**k tonne of time and brass too

If you want me in your corner, a coach who just ‘gets it’ then drop me a message and let’s chat 🤝

01/11/2025

You’ve gotta start changing your mindset to where you see the finish line to actually be

And instead, start putting more value, focus and emphasis on the ‘diet after the diet’

Which is something I can bet you’ve never really given much thought to in the past before, right?!

Now, in my opinion, life after a fat loss phase (when carried out properly) is harder than being in a deficit

You might have just raised your eyebrows there but hear me out…

👉🏼 The goal of fat loss is now no longer the focus (wtf are you meant to focus on now?)

👉🏼 Less dopamine hits from when the scales/inches used to drop or progress pics changed

👉🏼 You now have the green light to eat ‘more’ which can be like a red rag to a bull, sending your sense of control out of the window

👉🏼Suddenly, you start saying “yes” to more things and more people because you’ve “earned it”

If I know anything about dieting it’s that it’s less of a physical battle and certainly more of a mental one

So, here’s how to make sure you that all that hard graft doesn’t go to waste

1️⃣ Have a few days away from tracking (use this as a bit of a breather/reset if you will)

2️⃣ After that, increase your calories by around 3-500 from your deficit (you’re going to gain a little scale weight here but don’t s**t yourself, you’re eating more so it’s to be expected)

3️⃣ Once you’ve run that for a week or so, increase calories once again by around 100 a week until you find how much food you can ‘get away with eating’ before your scales start to rise again

4️⃣ Set yourself some new goals i.e. strength goals, completing an event, learning a new skill (just something to keep that grey matter engaged)

5️⃣ Finally, and this is the one that you lot f**k off straight away, do NOT lose that accountability (be it a friend, gym buddy, coach or even annoucning what you’re now doing on socials)

If you’re sick and tired of always feeling like you’re dieting because the rebound is inevitable then you have to start treating the diet after the diet with way more respect

Once you do,watch how you’ll start being able to eat more food than previously whilst still being able to hang on to those gains