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.

Need a Quick & Easy Breakfast/Brunch Option? Try Turkish Eggs! Are you going to give this a try?
23/04/2026

Need a Quick & Easy Breakfast/Brunch Option?

Try Turkish Eggs!

Are you going to give this a try?

14/04/2026

Tips to maximize your barbell bench press;

1. Set up so eyes are in line or just below bar level
2. Utilize the 'bulldog grip' as shown
3. Torque down your elbows to engage lats
4. Ensure your core is stable and braced
5. Plant your feet. Don't let them shake. Make sure you have a stable foundation (no hip thrusting the air or having shaky legs - that loses energy!)
6. Control the movement. Do not let it control you (no bouncing weight off your chest)
7. Stop chasing ego weight- if you control weight correctly, you will grow. It doesn't always have to be the heaviest in the room.

If utilized together and correctly, you'll see your strength grow quickly and surprisingly.

*Drop a message in the comments when you've tried it!*

10/04/2026

You don’t need to suffer more to be “ready.”

You’re not one more push away from being enough.

That mindset is what keeps people stuck.

Chasing “bikini ready” every time just resets the finish line.

You end up ignoring the progress you’ve already earned.

The real goal isn’t a week on a beach.

It’s building something you can actually hold onto.

Consistency beats extremes. Every time.

Respect the work you’ve already done.

That’s the standard.

02/04/2026

Partnership Announcement:

After years of my own trial and error, one of the biggest learning items I have taken from over 20 years of training has been to have regular full system checkups to make sure that you are taking care of the inside as well as what we see on the outside.
That's why I've partnered with Randox Health to offer you a 15% discount so that you can proactively take care of your own health as well.

Randox operates across Ireland and the UK.
This offer is only for in-clinic offerings, not home testing kits.

*I received 0% commission, to ensure you can avail of the maximum discount*

31/03/2026

Too many people wear exhaustion like it proves commitment. It doesn’t.
There is a difference between building resilience and ignoring every recovery signal your body gives you.
Sometimes pushing is the answer. Sometimes pulling back is the answer.
The real standard is knowing which one applies and when to apply it.

Save this for the people who think burnout is a personality trait.

𝐂𝐥𝐢𝐞𝐧𝐭 𝐓𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐨𝐧: 𝐇𝐞𝐫𝐞’𝐬 𝐑𝐞𝐧𝐧𝐚𝐞’𝐬 𝐬𝐭𝐨𝐫𝐲.⁣⁣Last year was heavy for her.⁣⁣Personal life challenges.⁣Stress layered on...
01/03/2026

𝐂𝐥𝐢𝐞𝐧𝐭 𝐓𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐨𝐧: 𝐇𝐞𝐫𝐞’𝐬 𝐑𝐞𝐧𝐧𝐚𝐞’𝐬 𝐬𝐭𝐨𝐫𝐲.⁣
⁣
Last year was heavy for her.⁣
⁣
Personal life challenges.⁣
Stress layered on stress.⁣
An autoimmune condition driving inflammation.⁣
And a previous PT experience that left her burnt out instead of better.⁣
⁣
She didn’t come to me because things were perfect.⁣
She came because she was finally ready to feel better.⁣
⁣
Ready to feel strong again.⁣
Ready for energy again.⁣
Ready for her glow-up — done properly.⁣
⁣
With a history of eating disorders, aggressive dieting was never the answer.⁣
⁣
So we built something sustainable.⁣
⁣
Her calories stayed between 1,900–2,000 the entire time.⁣
No crash phase.⁣
No starvation tactics disguised as discipline.⁣
⁣
We focused on structured strength training.⁣
Conditioning that supported adaptation instead of frying her nervous system.⁣
⁣
And just as importantly, recovery, self-care, and self-love were programmed as seriously as the workouts.⁣
⁣
Sleep protected.⁣
Walks intentional.⁣
Rest days real.⁣
Fuel consistent.⁣
⁣
Because when inflammation and burnout are present, smashing harder isn’t brave. It’s reckless.⁣
⁣
In 3 months, Rennae has lost 8.2kg.⁣
⁣
More importantly:⁣
⁣
– No burnout⁣
– Enjoys training⁣
– More energy⁣
– Feels strong⁣
– Looks and feels like a different woman⁣
⁣
She asked questions.⁣
She had concerns.⁣
She didn’t blindly follow.⁣
⁣
She committed.⁣
⁣
𝖱𝖾𝗇𝗇𝖺𝖾 𝗂𝗌 𝖺 𝖻𝖺𝖽𝖺𝗌𝗌. 𝖲𝗁𝖾 𝖾𝖺𝗋𝗇𝖾𝖽 𝖾𝗏𝖾𝗋𝗒 𝗈𝗎𝗇𝖼𝖾 𝗈𝖿 𝗍𝗁𝗂𝗌.⁣
⁣
ℙ𝕝𝕖𝕒𝕤𝕖 𝕘𝕚𝕧𝕖 𝕙𝕖𝕣 𝕒 🙌 𝕚𝕟 𝕥𝕙𝕖 𝕔𝕠𝕞𝕞𝕖𝕟𝕥𝕤.⁣
⁣
If you’re ready to feel better, train smarter, and earn your glow-up without wrecking your body —⁣
⁣
Take the first step.⁣
𝐉𝐎𝐈𝐍 𝐖𝐓𝐅 𝐂𝐎𝐀𝐂𝐇𝐈𝐍𝐆. 🔗 𝐈𝐍 𝐁𝐈𝐎.

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.

Address

Greystones
Dublin

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