Coach Oliver Sawyer

8 weeks. That’s all it takes to become someone you don’t recognise. 🔥

Most people wait for January. For Monday. For “the right time.” Meanwhile, the ones getting results just STARTED.

My 8-Week Transformation Program gives you everything you need:

💪 Custom training built around YOUR schedule
🍽 Nutrition that doesn’t mean starving yourself
📲 Weekly check-ins so you can’t fall off
📈 Real, measurable progress — week after week

No guesswork. No excuses. Just work — and results.

Spots are limited. DM me “PERFORM” and let’s get to work. 👊

DONT JUST TAKE MY WORD FOR IT

THE RESULTS STAND FOR THEMSELVES

DM “PERFORM”

THIS IS WHERE WE GROW

Nobody claps for you at 5:30am on a turbo trainer in December.

When I was racing at a high level, the sessions that actually made me faster weren’t the ones with a crowd watching. They were the solo ones — wet roads, zero motivation, nobody around — just the session, done anyway.

That’s the bit people get wrong about discipline. They think it’s motivation. It’s not. Motivation shows up when it’s convenient. Discipline is what’s left when it isn’t.

Years of competitive cycling taught me one thing that’s carried straight into coaching: your body doesn’t care how you feel about the session. It only responds to whether you did it.

Same game with fat loss and strength. Not more motivation - a system that doesn’t need it.

That’s what F-P-P-E is built on: Foundation, Prime, Perform, Execute. “Just try harder” was never the answer on the bike. It’s not the answer in the gym either.

If you’re tired of relying on motivation that isn’t showing up, DM me “PERFORM” and let’s build the system instead.

You don’t need 14 tupperware boxes to get lean. 🍽️

Most men don’t fail because the plan was too hard. They fail because it was too rigid - a Sunday lost to cooking, a food scale on the counter, and zero social life.

My clients do it differently:
→ 3–4 repeatable default meals, under 10 minutes each
→ Palm of protein, fist of carbs, thumb of fats, fill the gap with veg
→ One quick shop covers the week
→ Out with mates? Protein-heavy option. Move on.
No scale. No tracking app. Still dropping fat every check-in.

Save this for your next food shop 📌

Want your defaults built around your schedule? DM me “PERFORM” and I’ll show you how.

3 sessions a week. A full-time job. Still progressing. 💪

I don’t have a perfect schedule - nobody with a job does. So I stopped pretending I did.

My current setup:
→ Day 1: Upper
→ Day 2: Lower
→ Day 3: Full body
→ 45–60 minutes, capped

The slot moves - sometimes it’s 6:30am before work, sometimes a lunch break, sometimes Saturday morning. The session never does. And if work blows up a day? It slides to tomorrow. Missed isn’t skipped.

Three sessions you always do will beat five you sometimes do. Every single time.

If your program only works in a perfect week, it was never going to work.
Want training built around your diary - not the other way round?

DM me “PERFORM” 📩

Hey, I’m Oliver. I’ve got a lot of new people on my page so I thought I would reintroduce myself.

I didn’t get into fitness through a gym. I got into it through a bike.

Years in cycling taught me what it actually means to train with purpose — managing load, understanding your body, building performance over time. That obsession with doing things properly never left me.

From there came strength and conditioning, personal training, and sports massage. Each one adding another layer to how I coach today.

Now I work with men in their late 20s to 40s who are done with programmes that go nowhere. Guys who want to get strong, lose body fat, and actually see results — with a system built around them.

If that’s you — DM me “PERFORM” and let’s talk.

📍 Lincoln & Online

8 weeks. A programme built around you, weekly check-ins, and a coach who actually gives a sh*t whether you’re making progress.

No guessing what to do when you walk through the door. No wasted sessions. Just structured training that gets results.

And for the record — it costs less than a month of Mounjaro.

DM me KICKSTART to get started 👇

Oliver Sawyer | Personal Trainer