Your Strength ◦ Your Pride ◦ Your Body
Premium Online Coaching Tailored for Gay Men Serious About Their Fitness Journey.
Get ready to achieve peak condition with personalised guidance that delivers results!
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Life Getting in the Way?
Does it feel like you're constantly forced to choose between achieving your fitness goals and keeping up with work, friends, and life's demands? Maybe you have specific goals for your strength and physique but find that your current routines don't really address your needs or provide you with the accountability to succeed. You're ready for a smarter approach that integrates fitness into your life, not disrupts it.
Making Compromises & Taking Shortcuts?
This constant battle isn't just about finding time; it's about the compromises that chip away at your potential. Generic plans from magazines or online rarely fit your actual life or goals, leading to wasted effort and frustration! You're left with the feeling that your ideal physique is simply too complex to achieve. You risk staying stuck, never fully realising the powerful, confident version of yourself you aspire to be. Don't compromise! You deserve a programme that works with your lifestyle to bring you energy, confidence and a sense of accomplishment.
You're Ready for a Different Approach
Feeling that cycle of effort, frustration, and compromise isn't a sign you should give up – it's a sign you're ready for something that actually works with your life. The struggle you've faced likely stems from trying to fit into programs, rather than having a program built around you. It highlights the need for a smarter, more personalised path forward, not a lack of capability on your part.
Your Personalised Path to Results
That smarter path, built entirely around you, is exactly what my coaching delivers. Imagine receiving a fully custom fitness and nutrition plans from a highly qualified and experienced coach, conveniently delivered through my dedicated app. Crucially, I understands the specific nuances of your lifestyle and goals – drawing on deep expertise and having navigated similar challenges myself – ensuring your program isn't just effective, but sustainable within your real life.
EASY TO FOLLOW CUSTOMISED WORKOUTS
SIMPLE TO STICK TO NUTRITION HABITS
TOOLS TO TRACK & MONITOR PROGRESS
ACHIEVE NOTICEABLE RESULTS QUICKLY & EFFECTIVELY
Forget the confusion and wasted time of figuring things out yourself. Your personalised program is laid out clearly in my app, giving you actionable steps each day. Workouts are easy to follow, nutrition guidelines are simple to implement and progress is straightforward to track. This ease of use means your less overwhelmed and more consistent with your action from day one. Being consistent with a plan tailored for you builds momentum fast, leading to rapid improvements in how you feel and perform, boosting your confidence along the way.
Become the Vision
Imagine what it would be like to move through your days with a vibrant, unstoppable energy, fuelled by workouts you actually look forward to. Picture catching your reflection and seeing the clear results of your dedication – sharper lines, muscles looking full and defined, clothes that highlight the physique you’ve worked for. Feel that deep, unshakeable confidence, not just in the gym, but carrying you through work meetings and social events. It's the satisfying feeling of strength, control and knowing your fitness seamlessly elevates every other aspect of your life, no longer a source of conflict or compromise. You have become confident with yourself and who you've become.
Quotes from Clients
"Spencer has given me confidence with a program which is tailored to my personal fitness, capabilities and age"
DAVID 42
"I can say I’ve never been in greater shape! My fitness plan was clear and well explained with clear guidance from Spencer who is super friendly. From my diet to routine, I had great support"
RAY 31
" I feel stronger, have lost weight and feel more confident working in the gym. The results speak for themselves"
CRAIG 34
" I feel much stronger, happier and confident in the gym. I've had people come up to me and say how much I have improved and that is really down to Spencer"
JOE 21
"Spencer has a knack for passing on knowledge in a simple way, which makes even complex elements seem trivial."
MATT 26
"Spencer set me up with a bespoke package and I've managed to loose a stone so far - and kept it off! I feel a lot better physically as well as mentally."
SCOTT 38
Achieve Your Specific Physique & Strength Goals Faster
Get a 100% personalised roadmap from an expert coach, designed precisely for your body, goals, and lifestyle, ensuring you see significant results more efficiently. Access coaching 24/7 from anywhere via the app
Seamlessly Integrate Fitness Without Sacrificing Your Life
Finally end the conflict between your fitness ambitions and your busy schedule. Receive a sustainable plan and convenient app-based support that fits around your career and social commitments, enhancing your life, not complicating it.
Build Unshakeable Confidence In & Out of the Gym
Move past self-doubt and plateaus with clear, expert guidance and motivating accountability. Gain strength and self-belief as you consistently hit milestones with a coach who understands your journey.
Eliminate Confusion & Stay Effortlessly Motivated
Know exactly what to do every day with a simple-to-use app delivering your tailored workouts, nutrition advice, and direct access to your coach – making consistency feel easy.
Start Your Transformation Today!
Look closely at these transformations. These guys all began exactly where you might be now – wanting more, but needing the right path. Seeing their success is inspiring, but real change in your life only happens when you take decisive action. That stronger, leaner, more confident version of yourself is waiting, but requires that crucial first step. The sooner you begin, the sooner you'll be seeing your own incredible results – imagine feeling fantastic by summer or for that next big holiday. Stop waiting for 'someday.' Make it today. Book your free discovery call now and let's start mapping out your transformation journey.
12 Weeks to Transform your Body & Eating
HERE'S WHAT YOU GET
12-Week BODY: Shape Training Programme
This core component is your 12-week roadmap to results, tailored exclusively for you. Whether your focus is fat loss or muscle gain, this plan will be built to deliver:
Targeted Workouts: A structured progression designed week-by-week to ensure consistent progress towards your specific physique or strength goals. You can access these workouts at any time meaning you can train when it suits you best.
Crystal-Clear Video Guidance: Execute every exercise with perfect form and confidence thanks to easy-to-follow video demonstrations accessible right in the app. You can also send me a video of you performing the exercise so I can check you're doing it right!
Seamless Progress Tracking: Easily log your sets, reps, and weights after each workout, creating a clear record of your achievements and enabling effective, data-driven coaching adjustments. I will monitor your progress and make adjustments based on your tracking.
12-Week Nutrition & Lifestyle Habit Coaching
This essential programme runs alongside your training, focusing on the crucial nutrition and daily habits needed to fuel your progress and ensure lasting results. Here’s how it supports you:
Personalised Nutrition Strategy: Discover how to easily create satisfying meals that precisely meet your body's nutritional needs, whether aiming for fat loss or muscle growth, without resorting to overly restrictive or complicated diets.
Targeted Habit Development: Methodically build powerful, healthy lifestyle habits (like optimising sleep, hydration, or meal planning) that directly support your fitness goals and become second nature over time.
Enhanced Progress & Well-being: Ensure your efforts in the gym are fully supported by your daily choices, leading to more consistent progress, improved energy levels, and a greater sense of overall well-being.
Easy Macro-Counted Recipe Packs (30 Dishes)
Simplify your nutrition and discover delicious new meals with this collection of 30 recipes, designed for breakfast, lunch, and dinner. Here's how they make healthy eating easier:
Effortless Goal Alignment: Take the guesswork out of meal prep with easy-to-follow recipes, each precisely calorie and macro-counted to perfectly support your personalised nutrition plan.
Wholesome & Satisfying Meals: Enjoy delicious dishes crafted using fresh, minimally processed ingredients, proving that eating for your goals can be enjoyable and fulfilling.
Instant MyFitnessPal Tracking: Save valuable time and ensure accuracy by simply scanning the unique barcode on each recipe directly into MyFitnessPal for effortless logging (requires paid My Fitness Pal paid subscription)
Dedicated Coaching Support & Check-Ins
Receive consistent guidance and accountability throughout your journey, ensuring you stay motivated and your plan remains perfectly optimized. Here's how we support you:
Strategic 1:1 Video Coaching Calls: Benefit from four scheduled, private video calls with me to dive deep into your progress, discuss how workouts and nutrition are feeling, make necessary adjustments, and address any questions you have face-to-face.
Unlimited In-App Text Support: Get quick answers and ongoing encouragement whenever you need it via direct text chat with me through the app – perfect for those immediate questions or quick form checks between calls.
Continuous Optimisation & Accountability: Ensure your plan constantly evolves with your progress thanks to regular feedback loops and expert adjustments, keeping you firmly on track towards achieving your physique goals.
Your All-In-One Coaching App
This intuitive, easy-to-use app is your central command centre, putting everything you need for success right at your fingertips, 24/7. Here’s how it supports your journey:
Access Everything Instantly: Seamlessly view your customised workout programme, access nutrition support and resources, and communicate directly with your coach whenever you need, all in one convenient place.
Effortless Food & Progress Logging: Track your meals accurately using the built-in food diary and calorie counter, keeping you precisely aligned with your nutrition strategy.
Visualize Your Transformation: Easily upload progress photos directly within the app to visually track your body's development, providing powerful motivation as you see yourself getting closer to the physique of your dreams.
DON'T DELAY! I can only take on 20 new clients at a time, once these slots are filled, you’ll miss the opportunity to finally have a strategy to give you that body and confidence you've always wanted.
TRY RISK FREE
If your follow the system and don’t start seeing results with in 30 days then receive a full 100% refund.
CLICK THE BUTTON BELOW TO BOOK YOUR CALL TO BEGIN
Can This Programme Help Me Lose Weight?
Absolutely! If weight loss (specifically, focusing on fat loss while maintaining or building muscle) is your primary goal, the programme is definitely designed to help you achieve it.
Your coach will create a fully customised training and nutrition plan specifically tailored to help you achieve a healthy and sustainable calorie deficit. This includes:
Workouts optimised for fat burning and muscle retention.
Nutrition guidance (including calorie and macro targets) that aligns with your weight loss goals without feeling overly restrictive.
Habit coaching to support sustainable lifestyle changes.
We don't use generic approaches. Your entire plan is built around your specific needs and goals to ensure you lose weight effectively and sustainably.
Will I Be Able to Build Muscle?
Of course! Building lean muscle mass is a primary focus for many of my clients. If gaining size and strength is your goal, your customised training plan will be meticulously crafted around proven muscle-building principles like progressive overload. We'll tailor the exercises, sets, reps, and intensity specifically to stimulate muscle growth effectively based on your current level and potential.
Crucially, muscle growth isn't just about what happens in your workouts; nutrition is key. Our integrated coaching ensures your eating habits fully support your muscle-building goals. We'll work with you to optimise your protein intake and overall calories to fuel recovery and pack on quality muscle. I understand the science behind hypertrophy and will provide you with a clear, actionable plan – combining targeted training with strategic nutrition – to help you build the stronger physique you're aiming for.
I Don't Have Access To A Gym. Is this still for me?
No problem! One of the major benefits of my online coaching service is its adaptability. Your workout programme is 100% customised and that includes tailoring it to the equipment you have available. Whether you're working out at home with a full set of weights, just a pair of dumbbells or resistance bands, or even relying solely on bodyweight exercises, I'll design an effective and challenging training plan specifically for your situation. I can help you achieve significant fitness improvements, lose fat, and build strength right from your living room or garage.
However, it's important to be clear about specific goals like muscle building. To achieve significant muscle gain (hypertrophy), consistent progressive overload – meaning regularly increasing the challenge to your muscles – is essential. While you can definitely build foundational strength and make some muscle gains with limited home equipment, achieving the best and fastest results for substantial muscle growth typically requires access to a wider range of heavier weights (like dumbbells, barbells, kettlebells, or gym machines) over time. If maximum muscle gain is your number one priority, having access to more comprehensive weightlifting equipment will be advantageous. Regardless, we'll always create the most effective plan possible for your circumstances to help you reach your goals.
What Happens After 12 Weeks?
My initial 12-week programme is designed to make a significant impact, helping you achieve noticeable changes in your physique and fundamentally reset your eating habits for the better. You'll build incredible momentum and lay down a solid foundation for lasting fitness. However, for most guys, this is just the beginning of their journey! Fitness is a continuous process, and after seeing great results in the first three months, you'll likely be motivated to keep building on that progress and aiming even higher.
Recognising that sustained success often requires ongoing guidance, I offer a flexible monthly coaching membership once you've completed the initial 12-week package. This allows you to seamlessly continue your journey with dedicated support. We'll keep working closely together, designing new bespoke training plans that evolve as you get fitter and stronger, and implementing more advanced nutrition coaching strategies to help you break through plateaus and further enhance your results. This ongoing partnership ensures you continue progressing towards your ultimate fitness goals, long after the first 12 weeks are complete.
I'm Not a Gay Man! Is This Coaching Still Suitable for Me?
That's a fair question! While my coaching service primarily focuses on supporting gay men – as this is the community I'm part of and have significant experience working with – my ultimate goal is simply to help people achieve their health and fitness goals effectively. Over the years, I've had the pleasure of successfully coaching many brilliant clients from different backgrounds, including straight men and women and members of the trans community.
The most important factor is whether you feel my coaching style – which emphasises personalised, evidence-based plans and supportive accountability – is a good fit for you. If my approach resonates with you and you're serious about making progress, then I'm very happy to discuss working together.
It's worth being aware that some of the general content, resources, or examples I create might naturally reflect my primary target audience. However, the core principles of effective exercise programming and solid nutrition science are universal – they apply to everyone! The beauty of truly personalised online coaching is its inherent adaptability; your specific training and nutrition plan will always be built entirely around your individual body, goals, and circumstances, regardless of your identity. If you feel we'd be a good fit, I'd welcome the opportunity to help you succeed.
How Much Does All This Cost?
The total investment for the comprehensive 12-week transformation package is £375. This is payable in one single instalment at the start of your programme.
I believe this represents outstanding value for the level of dedicated, personalised support and expert guidance you receive. Let's break down why:
Consider the cost of standard in-person personal training. An average PT session at a gym typically costs between £30 and £50. If you trained just once per week for 12 weeks, that alone could cost you anywhere from £360 to £600. I'll give you at least two workouts a week, more often than not three or more. Plus you can access everything 24/7.
Crucially, my package offers far more than just workout sessions. It includes:
Fully Bespoke Training Plan: Tailored specifically to you, your goals, and your available equipment (home or gym).
Personalized Nutrition Coaching: Integrated guidance to ensure your diet perfectly supports your fitness goals – something often excluded or charged extra for by PTs.
Constant Support: Ongoing access via in-app messaging for questions and motivation, plus regular video call check-ins for in-depth reviews and adjustments.
Exclusive Resources: Access to recipes, exercise demonstration videos and coaching guides right in the app.
Expert Guidance: You're working with a highly qualified and experienced coach who understands how to get results effectively and sustainably.
Even the most affordable gym-based personal trainer is unlikely to offer this comprehensive level of integrated fitness and nutrition coaching, constant support, and tailored expertise. With my online services, you're investing in a complete, highly personalised system designed to deliver significant results at an exceptionally competitive price point. Don't forget, I offer a 100% money back guarantee, so you can try me out risk free!
YOUR FITNESS – MY MISSION
I'm Spencer and I have a simple goal: to help you achieve your fitness and wellbeing goals.
No matter what your starting point, I will work with you, every step of the way so that you can feel confident, look amazing and be in the best shape of your life.
"A truly professional, value for money service"
"Motivation, advice and coaching style, is great"
"His level of support, guidance and attention to detail is outstanding."
"Amazing advice and guidance "
"Achieved my goals and more!"
NOW, HOW CAN I HELP YOU?
Fitness Services for Gay men
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