RDH Coaching — You Train Hard. Let's Make It Show.

Sound familiar?

You're not lazy and you're not unmotivated. You're buried under work and life, and nobody ever showed you where to start.

You work from home and the days blur together. You move less than you ever have.

You're flat out, and "I'll start Monday" has been every Monday for a year.

Every plan you find assumes you've got two hours a day and a full gym.

You don't know where to start, so you keep not starting.

You're tired in a way a good night's sleep doesn't seem to fix.

You're just sick of how you feel in your own skin.

You don't need more willpower or more hours in the day. You need a plan that fits the life you've already got and someone in your corner actually paying attention. That's where I come in.

Receipts, not promises

The proof is in the people.

I've coached people from Ireland to England to Spain to Germany, almost all of it online and a lot of it while I was abroad myself. Real men and women, real numbers, real lives that got better.

Leaner & bigger David transformation

David

Dropped the body fat and built real size on top

60→125kg hack squat Reece transformation

Reece

Doubled his hack squat at 74kg bodyweight, 10kg lighter

Lost the belly Alaric transformation

Alaric

Dropped serious fat, sleeping through the night again

It finally clicked Scott transformation

Scott

Leaner, stronger, everything fell into place

Built the physique Adam transformation

Adam

Tighter waist, real muscle, more confident in a t-shirt

Down 10kg

Jodie

Lost 10kg and built visible muscle, coached online

Alaric's wife pulled me aside one day and said he doesn't snore anymore. They're sleeping properly for the first time in years. That hit me harder than any transformation photo ever could. The body change is one thing. His wife being able to sleep is another thing entirely.

— Why I do this

My story

I figured it out the long way round.

You don't need to.

2015 · 52kg Rhys before

Photoshoot Rhys after

Skinny kid on a beach to a stage-lean photoshoot. The long way round.

I trained like an idiot for years.

I showed up four or five times a week, tracked everything I could think of and read everything I could find, and still got nowhere. It took a broken leg, a chemistry PhD that lost its funding, a lab job I couldn't picture myself doing forever, and one comment from a mate before I finally started coaching properly. I figured it out the long way round, and that's exactly what coaching is for, so you don't have to.

Not in the sense of not showing up. I showed up four or five times a week, filmed my lifts, tracked everything I could think of, and read everything I could find. And I got nowhere. Enough beginner progress for people to stop calling me skinny, just about. But the version of me I had in my head when I started at 52kg on Jamaica Street never quite arrived.

During uni I broke my leg playing football. Needed surgery. My parents flew to Greece the same afternoon and my gran had to help me shower because I couldn't get up the stairs. I trained upper body only through recovery because sitting still felt worse than the pain. Then Covid hit, so I built a home gym with no mirrors and started filming every lift to coach myself.

I graduated in Chemistry, got a funded PhD, then Covid pulled the funding. I ended up at Thermofisher as an analytical scientist. Decent money, pension, lab coat. The kind of job you're supposed to be grateful for. I couldn't picture myself doing it forever.

In 2022 a mate caught me cueing someone's deadlift and said I was better at this than half the trainers in the building, so why wasn't I doing it properly. That sentence sat in my head for over a year. Summer 2023 I started my Level 3 while working full time. Early 2024 I coached a few friends for free. They each dropped over a stone while eating more food than they'd ever eaten on a diet, and stuck to it for the first time in their lives.

That was the moment the doubt died. Late 2024 I left Thermofisher and went all in on RDH Coaching.

What I never had, and didn't know I needed, was a coach. Someone who actually watched what I was doing, took it apart, and rebuilt it with me. Someone who genuinely cared whether I got the result I'd been chasing for years.

I figured it out eventually, but the long way round. You don't need to do it the long way. That's what coaching is for.

What this actually does for you

You stop guessing. You start feeling like yourself again.

This isn't a plan you download and figure out on your own. It's having someone in your corner who pays attention every single week, so it finally goes somewhere and actually sticks this time.

You always know what to do

No more overwhelm or hours lost down a YouTube rabbit hole. You open your phone, the session's there, and you just train. The thinking is already done for you.

You're never on your own

Every week I look at how it really went and tell you exactly what changes. You feel backed and accountable, not abandoned the second a session ends.

It fits the life you've got

A few focused sessions a week, around your job and your family. No living in the gym, no all or nothing, nothing you have to rearrange your whole life for.

You feel it before you see it

More energy, better sleep, a clearer head, clothes sitting the way you want. The way you feel changes first. The body in the mirror catches up after.

The difference

Most "coaching" is just rep counting.

A personal trainer shows up for the hour you paid for, counts your reps, and goes home. What happens the other 167 hours of your week is your problem. That's not what this is.

A PT

· Counts your reps for an hour
· A bit of encouragement
· No plan between sessions
· Then goes home

A coach

✓ Builds the actual plan
✓ Reviews your form frame by frame
✓ Sorts the nutrition properly
✓ Adjusts it every single week

When you work with me you get a programme built around your actual life. Your job, your kids, your injuries, your sleep, your stress. Not a copy-paste template someone sold you for £30 on Instagram.

You get weekly check-ins where I look at the training videos, the food, the sleep and the mood, and tell you what's working and what needs to change. You message me, I message back. No chatbot. No generic reply. Just me.

We work in 8 to 12 week phases and adapt as life changes, because it always does.

In their words

What it's actually like.

★★★★★

"He isn't a PT, he is a COACH. I understand the difference now. Best investment I made. In him I found a coach and a friend who'll be brutally honest. No fluff. No bull."

Faizah

Online client

★★★★★

"Rhys tailors the programme to what you want and adjusts it if things aren't quite working. He pushes you to be the best you can be without making you feel like you can't do it. He shows you you're stronger than you think."

Karen

Hybrid client

★★★★★

"Since training with Rhys everything has finally clicked into place. In the last four months I've learned more about my nutrition and training than I ever did before, and built foundations like routine and accountability."

Steven

In-person client

★★★★★

"Rhys's attention to detail is exceptional. I've had PTs before who couldn't touch what he does. He cares about results and he's harsh when he needs to be."

James

Online client

Getting started

Three steps. No pressure.

You're not signing your life away by applying. You're starting a conversation.

You apply

Fill out the short form. Tell me where you're at, what you've tried, and what you actually want. I read every application properly. If it's a fit, I'll send you a video walking through exactly how this works.

You watch the video

It shows you what working with me actually looks like. The plan, the check-ins, the structure, how we adapt when life gets in the way. If it makes sense, we book a call and go from there.

We build the plan

A programme built around your schedule, injuries and equipment. Nutrition that doesn't leave you starving. Then we adjust it every week based on what's actually working. The plan adapts to you, not the other way around.

Free, no catch

Not sure where to start? Start here.

Three quick tools that give you a straight answer in under two minutes. No payment, no commitment, just somewhere to actually begin.

🏋️

Programme Builder

Answer a few questions and get told exactly what to train, matched to your level and your goal. No more standing in the gym guessing what to do.

Build my programme →

📅

Summer Body Calculator

See how long it will realistically take to get the body you want, and exactly what it takes to get there. No fantasy timelines.

Calculate mine →

🍽️

Macro Calculator

Get simple daily nutrition numbers you can actually stick to, without weighing every grain of rice or living on plain chicken.

Get my numbers →

Free to use. If you want me to take it from there, that's what the coaching is for.

Before you ask

The honest answers.

In my experience it works better for most people. In person you get me for one hour, then you're on your own for the other 167 hours of the week, which is where results are actually won or lost. Online, you get the plan, the check-ins, the form reviews and direct access to me across the whole week, wherever you are. Most of my best transformations have never trained next to me once.

Most people who've tried coaching before had someone who showed up for the hour they were paid for and that was it. No check-ins. No plan between sessions. No follow-up. What I do is different because the work happens between sessions as much as during them. That's where the results come from.

Most people notice strength going up in the first two to three weeks. Visible body changes usually show up around week six to eight if the plan's working and you're executing. The ones who see the fastest results are usually the ones who've been spinning their wheels for years doing the wrong thing consistently. Fixing that tends to move things quickly.

Your move

You've tried figuring it out yourself.

That's how you got here. If cutting calories and following YouTube programmes worked, you'd already have the body you want.

You don't need more information. You need a plan that fits you and someone who adjusts it when it stops working.

Apply below. If it's a fit, I'll send you a video walking through exactly how this works. Watch it, and if it makes sense, we'll go from there.

The next move is yours.

Apply for coaching

Takes two minutes. No payment, no commitment.

Name

Where are you right now?

Quick first. The detail comes next.

✓

Application in.

Cheers for that. I read every one properly. If it's a fit you'll get a video from me within 24 hours walking through exactly how this works. Keep an eye on your inbox.

Stuck at a desk, drained, and sick of how you feel?

The proof is in the people.

I figured it out the long way round.

You stop guessing. You start feeling like yourself again.

You always know what to do

You're never on your own

It fits the life you've got

You feel it before you see it

Most "coaching" is just rep counting.

What it's actually like.

Three steps. No pressure.

You apply

You watch the video

We build the plan

Not sure where to start? Start here.

Programme Builder

Summer Body Calculator

Macro Calculator

The honest answers.

You've tried figuring it out yourself.

Apply for coaching

Almost there.

Application in.