Coach Oliver Sawyer

5 weeks ago he couldn’t do a pull-up. Now he can. 💪

No crash diet. No living in the gym. Three sessions a week, a plan built for him, and every set logged.
🔹 Incline chest press: +100%
🔹 Lat pulldown: +51%
🔹 Hack squat: +25%

That’s progressive overload. Not glamorous, but it’s what actually works. Every session, a little more weight or a few more reps, then we adjust the next week based on what the data says.

If you’ve been training for months and your numbers haven’t moved, it’s not your effort. It’s your plan.
DM me “CONSULT” and let’s build yours

This one made my week 🙌

“I cannot sing his praises enough.”

This client was only with me for a short time. Work, health and a day/night shift pattern all made life unpredictable, so we didn’t force a plan on them. We built one around their life instead.

That meant a proper chat at the start about goals, injuries and schedule, a programme and nutrition plan in the app, and weekly check-ins, with me at the end of the phone in between. Along the way they smashed PBs, even on the days the confidence wasn’t there.

Months later they’re still losing weight and still training at home, and I’m still cheering them on from the sidelines. That’s the bit I’m proudest of. Good coaching should leave you able to keep going on your own.

Thank you for this, it means a lot. And yes, I owe you a Starbucks☕😂

If you want support that fits around real life, drop me a DM with “COACH” and we’ll have a chat.

Hit a plateau on the scales this week. Annoyed? Yep. Off track? Not even close.

She got her warm PJs out for the first cold evening — a Primark XL, now way too big. New pair yesterday: Primark Small. 🙌

This is the bit nobody posts about. The scale moves slowly, then your clothes start telling a different story. Stay consistent, keep checking in, and trust the process - that’s the Foundation phase of F-P-P-E doing its job.

DM me GROUP.

Going 0 to 100 in week one isn’t commitment. It’s a countdown to quitting.

Most new clients go all in. They train 6 days a week, cut the carbs, hit 10k steps and take cold showers. Then work gets busy around day 10 and it all falls apart.

Phase 1 of how I coach is called Foundation. That means 2 sessions a week and 1 nutrition habit, and nothing else until those are automatic. It’s boring, but it’s what keeps you going six months from now, not just for the next fortnight.

That’s how every 1-2-1 client of mine starts. The plan is built around your week, your food and your schedule, and I’m there with you every session so you never walk in wondering what to do.

📍 The Gym Group, Tritton Road

Save this for the next time you’re tempted to overhaul everything on a Monday 👇

DM me “START” and I’ll book you in for a free chat 👊

fatlosstransformation

Client shoutout: Jahan has showed up week in, week out and his commitment is UNREAL - strength gains through the ROOF, bodyweight slowly increasing to minimise fat gain - he’s smashing it right now

The boring part nobody sees: consistency, grafting when work and life get in the way

That’s the job. Not magic, just showing up and doing the work every week

One person’s getting 8 weeks of group coaching with me at The Gym Group, Tritton Road — for free.
Training, nutrition, the full F-P-P-E system. The same thing my paying clients are on. No catch, no “buy this first”.

To enter:
1. Follow Coach Oliver Sawyer | Personal Trainer
2. Like this post
3. Tag one mate who’d actually do it with you

Draw closes Sunday 8pm. Winner announced Monday.

Not a highlight reel, not a before-and-after - just what someone actually took the time to text me.

This is why I do it this way. Calm, honest coaching, no gimmicks - just showing up for people consistently until the results show up too.

If you’ve been thinking about starting but keep putting it off, this is your sign. Send me a message and let’s get you started. 💬