WTF Coaching

WTF Coaching With True Form Coaching by Liam. Strength | Mobility | Longevity | Health

Coaching and Knowledge sharing after 20 Years of training and learning.

Serving clients globally online. In-person; Wicklow/Dublin.

04/02/2026

If you need 90-minute+ workouts to feel productive, your plan isn’t hardcore. It’s broken.
More time doesn’t mean more gains – it usually means fried recovery, stalled progress, and injuries waiting to happen.
Train with intent. Recover harder. Repeat consistently.
That’s the WTF standard.

03/02/2026

Caption

The 1% rule sounds nice.
It just rarely matches reality.

Progress isn’t built on barely noticeable effort. It’s built on work that actually forces change. If the input is low, the output will be too. Set honest expectations and stop negotiating with the minimum.

That’s the WTF standard.

01/02/2026

Boredom in training isn’t a character flaw.
It’s feedback.

If a plan stops engaging your nervous system, progress slows - no matter how disciplined you are.
Good coaching doesn’t chase chaos. It makes small, intelligent adjustments to keep the system online while the goal stays the same.

Structure first.
Signal change second.
Results follow.

Fix the program. Not the person.
This is the WTF standard.

31/01/2026

If you’re always wrecked but never changing, that’s not commitment - that’s chaos.

Sweat is cheap. Soreness lies.
Progress leaves receipts.

If your plan can’t be explained, repeated, or adjusted, it’s not training.
It’s just exercise pretending to be discipline.

That’s the WTF standard.

30/01/2026

Motivation is unreliable.
Stress is loud.
Decision fatigue is real.

If you don’t pre-decide your standards, you default to chaos.

A mantra isn’t cute.
It’s a control system for high-pressure days.
It pulls you back into alignment when emotions try to hijack the wheel.

No hype.
Just clarity when it actually matters.

Set the standard.
Repeat it daily.
Act accordingly.

This is the WTF standard.

29/01/2026

Photoshoot prep looks impressive.
It also lies by omission.

Getting shredded for one day isn’t progress - it’s a deadline-driven illusion.
Harsh cuts. Short-term compliance. Long-term rebound.

Real coaching doesn’t chase peak week.
It builds a body that performs, recovers, and looks good year-round.

If your best shape only exists under suffering, the plan is broken.
This is the WTF standard.

28/01/2026

You don’t gain fat between breakfast and dinner.

You gain information - and most people ignore it.

Morning lean, evening swollen isn’t a flaw.
It’s fluid, food, stress, hormones, and poor strategy stacking up.

If your plan only works when you wake up fasted, empty, and horizontal…
it’s not a plan. It’s a magic trick.

Stop blaming your body.
Start managing inputs.

Train to recover.
Eat like an adult.
Respect stress.
Work with your cycle.

Looking “tight” for one hour a day is pointless.
Building a body that functions all day actually matters.

This is the WTF Standard.

27/01/2026

Cardio isn’t there to steal your gains.
It’s there to support them.

A stronger engine means heavier lifts, better recovery, and higher quality work across the week.
Fat loss and strength don’t compete when the system is built properly.

This is how you train for output, not exhaustion.
This is the WTF standard.

26/01/2026

Most people don’t need a harder cut.
They need better regulation.

Aggressive cuts are a tool for extreme overconsumption - not a badge of discipline and not a long-term strategy.

If fat loss only works when life is miserable, it’s not a plan.
It’s a rebound waiting to happen.

This is the difference between restriction and control.
This is the WTF standard.

25/01/2026

𝐑𝐞𝐜𝐢𝐩𝐞 𝐟𝐨𝐫 𝟏 𝐥𝐚𝐫𝐠𝐞 𝐌𝐄𝐀𝐓𝐙𝐙𝐀⁣

Macros per my pizza -⁣
Calories - 768⁣
Protein - 97g⁣
Carb - 12g⁣
Fat - 32g⁣

Ingredients:⁣
200 g turkey breast mince (chicken works too)⁣
100 g grated mozzarella (you can use less, but I like cheese)⁣
50g of 0% Fat Greek Yoghurt⁣
50g of Salami slices⁣
Tomato & Basil Pizza/Pasta Sauce⁣
Garlic Granules⁣
Italian Herb seasoning⁣
Salt & black pepper⁣
2-4 Mushroom cups⁣
Jalapenos (as many as you want)⁣
Half a Red Onion⁣

Instructions;⁣
1. Make the Meat Base⁣
Preheat oven to 200°C (fan).⁣

In a bowl, mix: Turkey mince, Greek Yoghurt, Italian Herbs, Garlic Granules, salt & pepper (add more herbs, garlic than you would expect, this really adds some punchy flavour to the base)⁣

Mix until it's completely combined and smooth-textured. It'll be sticky, but moldable⁣

Place down some tinfoil or greaseproof paper and place your meat mixture in the middle⁣

Place another sheet of tinfoil on top⁣

Roll it out with a rolling pin to a shape you are happy with (no one cares if it's round/square, or triangle)⁣

Roll it until it's thin, half a CM is ideal, the thinner it is, the quicker and easier it cooks and it's less soggy. Just make sure there are no holes in it.⁣

If you want a crust to hold when you eat it, roll up the corners a little.⁣

Place on a pizza tray (still with tinfoil on the bottom only), put in the oven for 18-20 mins until light browning.⁣

Remove excess moisture if present (dab with kitchen roll).⁣


2. Toppings⁣
Whilst it's cooking, prepare your toppings.⁣

Cut all the vegetable or meat toppings you want. (macros and my list above are just what I tried- this time)⁣


3. Build & Bake⁣
Take pizza base from oven (dab with paper towel if there is moisture⁣

Spread evenly and thin layer of tomato base pizza sauce (too much=soggy)⁣

Add a layer of cheese (about half)⁣

Add toppings in whatever order you want⁣

Add more cheese to the top⁣

Return to the oven for 10-15mins until toppings are cooked⁣


4. Rest & Slice⁣
Rest for 3–5 minutes before slicing.⁣

The base firms, as it cools slightly.⁣

21/01/2026

WILL YOU TRY THIS EXERCISE TO BULLETPROOF YOUR BACK??

Your back doesn't just move in a linear singular motion.
It flexes, it bends and it curves.
So make sure that you strengthen it in every way that it moves.
Use lightweight but make sure that you are using full extended mobility.

20/01/2026

Genetics get blamed far too easily.
They don’t ruin progress and they don’t guarantee it either.
What actually matters is the system you run every week - training, food, recovery, and habits that survive real life.
Build the system properly and see what your body is actually capable of.

Address

Greystones
Dublin

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