Tom Cole

Ironman | Finance Pro | NASM CPT
Helping High-Performing Professionals Lose Fat and Build Muscle
Without Sacrificing Career or Life
Apply for 1:1 Coaching 👇

[Tom Cole @TCJRCoaching]

Progressive overload in the gym is how you get the results in the dream body that you’re looking for.

Now, what exactly does that look like? It means getting one percent better every single day.

That could be adding weight onto sets that you’re doing, adding a couple reps on the sets that you’re doing, or just being one percent better in terms of how clean your form is, how much you control the tempo and how much effort that you’re putting in every single day to show up for yourself.

Is this something that you’re gonna be able to achieve every single time you go out into the gym?
No.

But, does it mean that you should stop trying a second that you don’t?

Absolutely not.

[Tom Cole @TCJRCoaching]

@CoachDanGo Adding one for the office workers like myself - take standing breaks throughout the day.

Sitting all day is terrible for you. If you can, get a standing desk. At the bar minimum, take a 2 minute break to stand every once in a while. Your future self will thank you.

[Tom Cole @TCJRCoaching]

You nailed it. It’s simple but mentally hard.

For anyone starting, here’s some great spices and condiments to start making your food taste great that are low calorie/calorie free options:

•Herbs (basil, parsley, thyme, rosemary)
•Garlic, ginger, cinnamon, turmeric
•Mustard, vinegar, low-sugar sauces

[Tom Cole @TCJRCoaching]

@hannahapexfit You nailed it.

To add a bonus one - if anyone wants to train core, don’t do an ab circuit, train it like any other muscle and train for hypertrophy.

My go to is a good cable crunch for 3 sets 8 to 12 reps.

[Tom Cole @TCJRCoaching]

Proper recovery in combination with high quality lifting is the key.

What is high quality lifting for the beginners asking - pushing your muscles to a point of not complete failure, but almost getting there.

The sets should be hard but not completely exhausting. Be consistent in combo with a high protein diet and you’re on your way.

[Tom Cole @TCJRCoaching]

If your diet feels “out of control,” it might not be a discipline problem.

It might be a SLEEP problem.

New research shows that people who sleep poorly are way more likely to:
Snack when bored or stressed, overeat late at night, crave sweets and fried foods.

The worst sleepers had much higher odds of comfort eating and overeating compared to people who slept well.

Read that again.

Less sleep doesn’t just make you tired.

It makes food louder.

Cravings stronger.

Impulse control weaker.

This is why fat loss feels impossible when you’re exhausted.

Important note:
This research shows a strong link, not a guarantee.

Sleep and eating influence each other.
But the pattern is clear and consistent.

Takeaway for busy adults:
If you’re trying to “eat better” while sleeping 5 to 6 hours, you’re playing the game on hard mode.

Fix your sleep.
Your appetite will follow.
And dieting suddenly feels… manageable.

https://t.co/f2ZugAbATP

[Tom Cole @TCJRCoaching]

Giving it all you have isn’t going to be enough sometimes and you have to be okay with that.

You will fail. Work for years and never achieve a goal you set out for. Feel like you wasted loads of time for no reward.

But time is only wasted when you write yourself as the victim of your own narrative.

So continue to dial. Continue to work. Continue to give it your all. You never know who will inspire. You never know what will eventually work.

But if you stop altogether nothing ever will.

[Tom Cole @TCJRCoaching]

Absolutely.

For the beginners - the best way to start building up your vo2 max is to start doing aerobic sessions, some people will call this zone 2 cardio (conversational pace).

Shoot for 3 to 5 sessions a week, 30 to 60 minutes each. Not to get too sciency, but this will start building capillaries and mitochondria, improving recovery, and help you avoid burnout.

If you want to get very serious, I’d recommend a health monitor like a Garmin, Whoop etc. to help you track statistics

[Tom Cole @TCJRCoaching]

@Masc_Empire For my beginners struggling - life hack is to just combine the two.

Watch Netflix on the elliptical.

Listen to that podcast while exercising.

Tie the pleasure to the work and start growing.

[Tom Cole @TCJRCoaching]

@nolimit_luke_ 100%. For my beginners - the best way to start is by doing what works for you. Dont need to go head first into a crazy workout plan or diet plan. Start easy, write down everything you do, what works and what doesn’t, and start adjusting your lifestyle one element at a time.

[Tom Cole @TCJRCoaching]

@dr_ericberg Zone 2 cardio in the morning, sunlight exposure and high protein dieting. For my beginners, zone 2 cardio can be just 20 minutes at a conversational pace. Sets the tone for day beautifully.

[Tom Cole @TCJRCoaching]

21g of protein per serving, lactose free, non-GMO, gluten-free. Oh and it tastes fantastic.

Anybody looking for a delicious source of protein in the morning look no further

[Tom Cole @TCJRCoaching]

@Man_to_manX Nice and easy for anyone getting started.

Worth noting this all needs to be done in combination with a caloric deficit to get results.

[Tom Cole @TCJRCoaching]

For anyone struggling - here’s a list of herbs and spices to help your food taste *chefs kiss*:

Spices (≈0 kcal):
Garlic powder, onion powder, black pepper, paprika, cumin, chili flakes, cayenne, turmeric, cinnamon, oregano, thyme, rosemary

Fresh herbs:
Cilantro, parsley, basil, dill, mint, chives

Condiments (low-cal):
Mustard, vinegar (any), lemon/lime juice, hot sauce, soy/tamari, fish sauce, pickle juice

Easy combos:
• Lemon + salt + pepper
• Mustard + vinegar + herbs
• Garlic + paprika + chili
• Yogurt + lemon + garlic

[Tom Cole @TCJRCoaching]

@Save_A_Man Start reading your Bible. Best and only self help book you’ll ever need.

[Tom Cole @TCJRCoaching]

For beginners - here’s how you improve nervous system regulation:

Start with aerobic base build up. I’d do at least 3 zone 2 cardio sessions (cardio at a conversational pace) for 30 to 45 minutes a week.

Strength training - 2 to 4 times a week. For beginners, moderate load to begin with, don’t need you maxing out.

High intensity sprints - 1 to 2 times a week. Just second sprint sessions can make a world of difference.

[Tom Cole @TCJRCoaching]

@dpolehn Thinking that motivation is enough to fuel their fire.

Motivation is fleeting. It needs to be a change of mindset, priorities and the language we use towards ourselves to sustain change and new habits.

[Tom Cole @TCJRCoaching]

For beginners struggling to hit these totals: start by breaking it up, 5k in the morning, lunch and night.

Shift some habits - walk to work if you can, park the car farther away, take the stairs.

Attach it to other aspects of the day - meetings, calls, podcast time etc.

Manufacture the steps - hit the treadmill, get a walking pad, do chores around the house.

[Tom Cole @TCJRCoaching]

NEW: Harvard research shows that exercise variety is linked to a lower risk of premature death.

People who mixed different types of movement had about a 19% lower risk of early mortality compared to those who did the same activity over and over, even when total exercise time was similar.

Walking.
Strength training.
Cardio.
Sports.
Daily activity.

Different inputs. Different systems trained. Better long-term outcomes.

WHY this matters if you’re busy:
Doing the same workout every week limits adaptation.
Variety builds resilience, strength, conditioning, and durability.
It also reduces burnout and plateaus.

Important context:
This was an observational study, not a controlled trial.
It shows associations, not guaranteed outcomes.
Exercise was self-reported, which has limitations.

Still, the takeaway is clear.

Lift.
Move.
Condition.
Walk.

A well-rounded program beats a one-track plan every time.

That’s how you train for a longer, stronger life.

https://t.co/K7xwmcm9T8

[Tom Cole @TCJRCoaching]

If your fitness feels stuck, write this down:

The type of person you want to be physically
The version of yourself you refuse to become
The 3 to 5 actions you can take today

Most people fail in fitness because they’re missing all three.
No clear identity to work toward.
No future outcome they’re trying to avoid.

No simple daily actions that actually move the needle.

So they drift.
They train randomly.
They eat well sometimes.
They restart every Monday.

Clarity fixes this.

When you know who you’re becoming, workouts stop being optional.
When you know what you’re running from, excuses lose power.
When you focus on a few daily actions, motivation becomes irrelevant.

Fitness isn’t about knowing more.

It’s about deciding and then repeating the same small behaviors long enough.

Direction creates discipline.
Discipline creates results.