Fitness Freddies / Free help / Free practical guides
Free practical guides
Plain coaching notes for people who train around a job and a family. Protein, fat loss, creatine and sleep. Written so you can use them this week.
I am Freddie Coplestone. I coach people in their homes across Surrey, and I coach others remotely when they cannot get to a session. These guides are the same conversations I have in week one, written down so you can use them without booking anything.
They are practical on purpose. A number you can hit, a way to lose fat without watching your strength fall apart, a plain account of creatine, and a sleep plan that survives children. No seven-day miracle. No list of foods you must fear.
If you want the work done with you rather than read about, the Surrey home PT page and the remote coaching programme are the two ways in. Or just book a free call.
Start with the one you need
How much protein you actually need
A practical protein target for people who train, with a worked 90 kg example and a normal-day split. UK coaching from Freddie Coplestone.
Losing fat without losing muscle
How to eat a bit less, keep lifting, and hold on to muscle while fat comes off. Practical UK coaching from Freddie Coplestone.
Creatine: what the evidence says
What creatine monohydrate does, the amounts used in research, and who it suits. General information, not a prescription. Freddie Coplestone.
Sleep and training recovery for busy parents
How to train and recover when nights are broken. Practical sleep habits for parents, with NHS guidance. Freddie Coplestone.
Want this built around your week?
Book a free call and we will look at training, food and the hours you actually have. No pitch deck. A conversation.
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