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Duffy Online Coaching

𝙃𝙚𝙡𝙥𝙞𝙣𝙜 𝙬𝙤𝙢𝙚𝙣 𝙡𝙤𝙨𝙚 𝙬𝙚𝙞𝙜𝙝𝙩 𝙖𝙣𝙙 𝙠𝙚𝙚𝙥 𝙞𝙩 𝙤𝙛𝙛 𝙞𝙣 𝙖 𝙧𝙚𝙖𝙡 𝙖𝙣𝙙 𝙨𝙞𝙢𝙥𝙡𝙚 𝙬𝙖𝙮 💜
𝙒𝙖𝙣𝙩 𝙩𝙤 𝙬𝙤𝙧𝙠 𝙬𝙞𝙩𝙝 𝙪𝙨? 👇🏻

10/11/2026

I thought I’d be back in a proper gym routine by now.

We’re 15 weeks into life with Lottie and, honestly, I’m still struggling to stick to the sessions I tell myself I’ll do.

There’s a pressure when you work in fitness to look like you’ve got this stuff sussed, when in all honesty, it’s been fu***ng hard.

Between working full-time and me and Amie still finding our feet with Lottie, “I’ll fit it in somewhere” usually means it gets bumped.

And I know I’ll get nowhere if I keep putting it off until things settle down.

It’s the exact thing I say to clients and anyone on here. There is no such thing as the perfect time.

No more listening to my own bu****it excuses.

This week, I’ve planned my training sessions like appointments.

I’m looking at what we’ve got on, picking the days and times I can realistically train, and putting them in the diary.

At the end of the day no one is going to do the work for me ✌🏻💜

05/11/2026

It’s easy to find excuses for why now isn’t the right time to work on your goals.

And Laurette had plenty of them.

Working shifts.
A demanding job.
A busy social life.
An unpredictable routine.

There was always something going on, something to work around or a reason why focusing on herself wasn’t always easy.

And that’s exactly the point.

Because if you’re waiting for work to calm down, your shifts to become easier, your social calendar to quieten down or life to become less hectic before you start focusing on yourself, you could be waiting a very long time.

The difference with Laurette?

She stopped waiting for those things to change and started taking responsibility for what she could change.

And the results speak for themselves.

Laurette is now nearly 3 stone down

She’s wearing smaller clothes, has more energy, feels amazing and has completely changed her approach to looking after herself.

But here’s what we really want you to take from this post,

Laurette stopped using her circumstances as an excuse for not making progress and started taking action towards the results she wanted.

And that’s when things started to change.

And that’s where our coaching comes in.

We help you recognise what’s holding you back, work out what needs to change and give you the structure, guidance and accountability to actually make those changes.

Your circumstances don’t have to be perfect for you to work towards your goals. It’s about recognising when you’re using them as an excuse to keep putting those goals on hold rather than finding a way to make progress.

You need to be willing to make changes, take responsibility and find a way to make things work with the life you have.

So before you decide that now isn’t the right time, ask yourself whether you’re genuinely unable to make changes or whether you’re just finding reasons not to.

Because there’s a big difference. 💜

03/11/2026

You might be doing more things than you realise that are holding you back from getting the results you want.

And you might not even recognise them.

It’s not always about needing to train harder, eat less or spend more time in the gym.

Sometimes it’s the smaller things that keep happening week after week.

Waiting for life to get less busy.
Giving up when things don’t go to plan.
Expecting results without giving yourself enough time.
Constantly starting again rather than building consistency.
Focusing on everything you can’t control instead of what you can.

And another thing worth recognising is how easy it is to blame the plan or even your coach when you’re not seeing the results you expected.

But have you actually been following the plan consistently?
Are you putting the advice into practice?
Are you communicating with your coach when you’re struggling?

Of course, sometimes a plan needs adjusting and sometimes things aren’t working as they should.

That’s part of coaching.

But you also have to take responsibility for your part in the process.

You can have the best coach, the best plan and all the support in the world, but if you’re not willing to put the work in, you can’t expect those things to do it for you.

You don’t need to completely give up having a life to get results. But recognising what isn’t working, making a few adjustments and giving yourself the opportunity to build habits that actually last will make all the difference.

Which of these five do you find yourself doing most often? 💜

02/11/2026

Sometimes the biggest thing standing between you and the results you want is YOU.

You want to lose body fat.

You want to feel fitter, stronger and more confident.

You know what you want to achieve but somehow there’s always something getting in the way.

Work is busy.
Your social calendar is full.
You’ve got a birthday coming up.
You’re going away next weekend.
This month just isn’t ideal.

And before you know it, another few weeks have passed and you’re no further forward.

Now, don’t get me wrong, Life gets busy, things come up and there are genuinely difficult periods where your priorities need to shift.

But there’s a difference between acknowledging that life is busy and using it as a reason to continually put your own goals on hold.

You don’t need every week to be perfectly organised, you don’t need to turn down every social invitation or completely change your lifestyle.

But you do need to start asking yourself whether you’re actually making an effort to work around your circumstances, or whether you’re constantly finding reasons why you can’t.

Because wanting something and actively working towards it are two very different things.

Sometimes you need to stop looking at everything around you that’s making things difficult and start looking at what you can actually control.

You might not be able to change how busy your week is, but you can change how you approach it.

And until you start doing that, you will find yourself having exactly the same conversation with yourself this time next year.

Something to think about, are your circumstances genuinely stopping you or have you got into the habit of finding reasons to put things off? 💜

31/10/2026

Lottie’s First Pumpkin Picking 🎃🧡

27/10/2026

“When I joined, it was about finding myself again, and I can honestly say the change in my confidence and mindset has been the biggest change for me. I’ll be forever grateful for all of you giving me that kick up the bum when I needed it, so thank you 🫶🏻”

That’s what Leah told us after over a year with DOC, and honestly, this is what coaching is all about.

When Leah first joined, she wanted to find herself again, feel better in herself and start seeing results.

Like so many busy mums, it’s easy to get caught up in the cycle of putting everyone else first, struggling to make time for yourself and feeling like you’ve lost a little bit of who you are along the way.

But real progress is about so much more than what you see in the mirror.

Fast forward to now, and Leah has built a routine that fits around her family life, found a way of training she enjoys and made changes that are sustainable long term.

But the biggest transformation? Her confidence and mindset.

She’s been investing in herself, showing up for herself and building habits that support the person she wants to be.

And that’s what we love to see.

Because coaching isn’t just about changing how your body looks. It’s about changing how you feel, how you think about yourself and what you believe you’re capable of.

Sometimes, you just need someone in your corner to give you that kick up the bum when you need it, remind you what you’re capable of and help you keep moving forwards.

Leah, we’re so proud of how far you’ve come, and we’re so grateful you’ve trusted us to be part of your journey.

So, if you’ve been putting yourself last, waiting for the right time or feeling like you’ve lost a bit of yourself along the way, maybe it’s time to start investing in YOU 💜

26/10/2026

Are you a new mum? I would love to help you 🫶🏻

I want to gift one new mum 8 weeks of free online coaching.

Since having my own baby, I’ve been thinking a lot about how much our bodies go through during pregnancy and birth, and how different it can feel getting used to your body again afterwards.

Our bodies have done something amazing, but that doesn’t mean we will automatically feel like ourselves again or that we will always feel confident in our bodies.

And I think it’s so easy as a mum to put yourself last when you’re busy looking after everyone else.

I’d love to give one mum a bit of extra support, help her work towards her own goals and have something that’s just for her.

This isn’t about bouncing back or putting pressure on yourself to look a certain way. It’s about looking after yourself, building confidence and finding something that works for you in this new chapter of life.

So, if you’re a new mum and would love a bit of support, I’d love you to put yourself forward!

Just comment your name below or drop me a DM and if you know a new mum who you think would love this, please share this post with her.

I’ll be getting in touch with one mum next Monday.

Let’s get this to a new mum who deserves a little bit of support.

Love
S 💕 x

19/10/2026

12 Weeks Postpartum 💕

I had so many plans for these first few months. For myself, getting back into a routine and for business.

But the reality of becoming a mum is that you can plan as much as you want and things can still look completely different to how you imagined.

I’ve been finding my feet, adjusting to life with a baby and trying to figure out how to juggle everything else.

I’ve continued supporting my clients, which has always been important to me, but I know I haven’t put as much time into showing up here as I would have liked.

I’ve also really struggled to find the time for myself and get back into training properly. It’s something I’ve wanted to do, but between our baby girl, the change in routine and trying to keep on top of everything else, I’ve found it hard to prioritise myself.

Last week was the first week of the HER 8 programme for me and if I’m honest, it didn’t go to plan. Not because I couldn’t do it but because I struggled to make the time. Everything felt overwhelming.

I think it’s so easy to put everything and everyone else first and before you know it, another week has gone by and you’ve done nothing for yourself.

I’ve definitely felt that over the last few months and I’ve put a lot of pressure on myself to get back into everything all at once.

As much as my life has changed, I still want to make time for the things that make me feel like me too.

One step at a time girls 🤍

14/10/2026

More cardio.
More steps.
Less food.
More gym sessions.

And when the results aren’t coming?

You assume you’re still not doing enough.

But are you actually getting better at the things that matter?

Are you consistently hitting an appropriate calorie intake?

Eating enough protein?

Getting stronger in the gym?

Because there’s a difference between being busy trying to lose fat and actually doing the things that drive fat loss.

Stop looking for more to do.
Start getting better at what matters 💜

Address

Denny

Opening Hours

Monday

9am - 6pm

Website

https://linktr.ee/duffyonlinecoaching

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