Kapla Fitness

Founded in 2020 and growing quickly. We have built an incredible coaching team and run 2 main 1:1 coaching programmes:

1."Elite-14", helping high-performing people get in shape + build strength & confidence.

We've seen how as careers progress, fitness can decline and we support our clients to have the best of both.

2."The Walker Method". Helping broken former rugby players get back in shape.

For programme info, corporate speaking, training or consulting email michael@kaplafitness.com

Founder

Freelance

HR & talent consulting, advisory, and coaching services.

HR & Talent Consultant

Appear Here

Appear Here is the leading marketplace for short-term retail space, working with everyone from industry leading brands to exciting start-ups. Our mission is to create a world where anyone with an idea can find space to make it happen.

We’ve raised over $20m in funding to date – from tier one investors Balderton and Octopus, as well as some of the world’s largest landlords. Named one of Wired Magazine's ‘100 Hottest Start-Ups’ and The Financial Times’ most ‘Disruptive Companies'.

Interim Head of Talent

Beamery

Director of People & Talent

O2 (Telefónica UK)

Success Factors PMO (Interim)

Mastered

Connecting fashion talent with the real industry skills and opportunities they need to succeed. www.mastered.com

Head of People and Operations

Walker Davies 

Scaleup and Hiring Specialists
 
Working with scaleups - advising on talent attraction, development, retention and employer branding. 
 
Acquired by Beyond Search.

Co-Founder 

Exponential-e

Head of Talent Management

Recruitment Project Manager (Interim)

Mizuho International

Mizuho International works seamlessly with Mizuho Bank to offer clients across the EMEA region an integrated suite of corporate and investment banking products and services.

Consultant (Interim)

J.P. Morgan

Investment Banking - Recruitment

A big change in focus for me in 2024.

It's been a tough time for me to be a fitness coach. 

I've got a lot of ongoing injuries (thanks rugby!) and so can't do most of the training I used to.

However, it turns out there are LOADS of people like me who need help.

Which is why...

I help broken former rugby players get back in shape.

Even if they are dealing with ongoing injuries.

If that sounds like you - drop me a message!

-----------------------------------------------------

My personal focus might be changing but the company's mission continues. We will continue to grow & support as many clients as possible hit their health, fitness and physique goals.

I founded Kapla Fitness in 2020.

We've since:

Guided over 400 clients through our programmes
Been invited to speak to various companies and groups
And hired 4 incredible coaches including:

- A rugby world champion
- Bodybuilder + PHD in clinic psychology
- Movement and motivation expert
- International rugby strength and conditioning coach

For corporate speaking, training or consulting email michael@kaplafitness.com

3 sets x 12 reps could be sabotaging your progress.

Here's why fixed rep schemes might be holding you back:

❌ You might stop at your target even when you have more potential  
❌ You might compromise quality just to hit an arbitrary number

The solution? Use ranges instead of fixed targets.

Instead of "3 x 12", aim for:

↳ 3 sets of 10-12 reps
↳ Or 3 sets of 12-15 reps

The benefits:

✅ Push to true muscular failure
✅ Maintain good form when fatigue hits
✅ Reduce injury risk from forcing reps
✅ Enable genuine progressive overload

💡Quality reps within a smart range will always beat forcing fixed numbers.

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Michael Walker

Founder of Kapla Fitness | Drop fat & build muscle with 1:1 remote coaching 📥 DM me “COACHING” to get started

I’m 36. I’ve been a PT for 18 years.

Here are 36 lessons I wish I knew in my 20s:

1. The best workout plan? The one you'll actually follow
↳ Consistency beats perfection

2. Your body is smarter than any fitness influencer
↳ Listen to it first, trends second

3. Rest isn't lazy, it's when the magic happens
↳ Recovery is part of training

4. The basics work. Always have, always will
↳ Master the basics before fancy techniques

5. Progress isn't linear
↳ Some weeks you'll progress, others you'll maintain. Both are valuable

6. Nutrition is 80% common sense
↳ Eat real food, find healthy food you enjoy, portion control

7. Your warmup isn't optional
↳ 10 minutes now saves 10 weeks of injury

8. The scale is just one metric
↳ Progress shows in energy, sleep & clothes fitting too

9. Form over ego. Always
↳ Leave your pride at the door, take results home

10. Great results take time
↳ 12 months of consistency beats 6 weeks of intensity

11. Sleep is your secret weapon
↳ No supplement beats a good night's rest

12. Mobility work is an investment
↳ Pay now or pay with interest later

13. Your mindset matters more than your workout plan
↳ Belief drives behaviour, behaviour drives results

14. Water is your friend
↳ Hydration affects everything from energy to recovery

15. Age is just a number
↳ I've seen 60-year-olds outperform 20-year-olds

16. Everybody responds differently
↳ What works for others might not work for you

17. Strong is better than skinny
↳ Focus on what your body can do, not just how it looks

18. Food isn't good or bad
↳ It depends on your whole diet

19. Protein timing isn't magic
↳ Total daily intake matters more than perfect timing

20. Your environment shapes your habits
↳ Set yourself up for success at home & work

21. Stress affects everything
↳ Managing life stress is as important as sets and reps

22. Recovery tools are worth the investment
↳ Specialist mattress, proper shoes, massage

23. Comparison is the thief of progress
↳ Your only competition is yesterday's version of you

24. Breathing is a skill
↳ Master it for better lifts & less stress

25. Small changes compound
↳ 1% better each week is 67% better each year

26. Injuries are teachers
↳ Learn from them

27. Your workout should energise, not exhaust
↳ Don’t try to ruin yourself every workout 

28. Perfect technique doesn't exist
↳ But constantly pursuing it does

29. Training is a privilege
↳ Treat it like one

30. The best pre-workout?
↳ A good night's sleep & proper nutrition

31. Log your progress
↳ You can't improve what you don't measure

32. Listen to your gut
↳ Both literally & figuratively

33. Community matters
↳ Surround yourself with people who support you

34. Maintenance phases are progress
↳ Sometimes holding steady is moving forward

35. Flexibility beats rigidity
↳ Life happens, learn to adapt

36. The journey never ends
↳ After 18 years, I'm still learning every day

♻️ Share this with someone who needs this
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The "we all have the same 24 hours" myth.

Here’s the thing…

↳ It sounds empowering
↳ But it ignores reality
↳ And it's holding you back

Here's the truth no one talks about:

Your 24 hours aren't the same as someone else's when:

- You’re juggling multiple jobs
- Caring for family members
- Working 60+ hour weeks
- Managing health challenges
- Dealing with limited resources

Time isn't just numbers on a clock.

It's about:
↳ Mental bandwidth
↳ Energy levels
↳ Support systems
↳ Life circumstances

This is exactly why generic fitness programs fail.
They assume everyone starts from the same place.

Real transformation needs a personalised approach.

That's why you shouldn’t try to copy exact training and meal plans from influencers that you see online.

You need something that works for YOU.

If you’re busy, juggling multiple commitments then prepping every meal and training 6 days a week isn’t practical.

Make a plan that fits around your schedule:

What is the minimum you can realistically commit to each week?

Start there.

↳ Don’t try to be perfect
↳ Something is always better than nothing
↳ Be kind to yourself, life happens


⬇️ Agree or disagree?

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Struggling with fat loss?
Here are 7 evidence-based changes that get results:

👉 Track Everything Accurately
↳ Most people underestimate intake by 20-40%
↳ Use a food scale and tracking app for 2 weeks
↳ Find those hidden calories killing your progress

👉 Hit Your Protein: 30-40g Per Meal
↳ Takes more energy to digest
↳ Preserves muscle during fat loss
↳ Better hunger control than carbs or fats

👉 Walk 8,000+ Daily Steps
↳ Burns extra calories without intense exercise
↳ No stress hormone spike like HIIT
↳ The easiest way to increase daily movement

👉 Lift Heavy 3x Weekly
↳ Retain/build muscle
↳ Focus on compound lifts
↳ Progressive overload is key

👉 Fix Your Sleep
↳ Keep the room cool
↳ Zero light sources
↳ No screens immediately before bed
↳ Consistent sleep schedule

👉 Master Your Mindset
↳ Progress isn't linear; there will be ups and downs
↳ Focus on daily wins, not perfection
↳ One bad decision won't undo all of your progress - don't give up

👉 Change Your Environment
↳ Clear the junk food
↳ Prep some meals in advance
↳ Hide tempting foods
↳ Build automatic routines

No juice cleanses, crazy cardio routines or crash diets. Simple changes are all you need.

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How busy people are sabotaging their progress in the gym.
And what to do instead.

If you work a busy and stressful job.
You're training plan needs to reflect this.

If you opt for a traditional bro split like:
Chest - Back - Legs - Shoulders - Arms

And always stick to a 7-day split.
You are shortchanging yourself.

You hit the gym on Monday - Chest ✅ 
You hit the gym on Tuesday - Back ✅ 
You miss the gym on Wednesday...Legs ❌ 
And Thursday...Shoulders ❌
And Friday...Arms ❌

Then Monday comes again...
And you're restarting with chest, having missed half your workouts.

When I'm coaching busy people
We build a routine that guarantees progress
That means a change in plan for most people
Moving from a bro split to multi-muscle group training days

For example:

🎯 Option 1: Full Body Focus

Full Body - Rest - Rest - Full Body - Rest - Full Body - Rest
↳ Miss one? Still hit 2 full-body sessions = progress ✅ 

🎯 Option 2: Upper-Lower Split

Upper - Lower - Rest - Upper - Lower - Rest - Rest
↳ Even hitting just one cycle means full-body coverage = progress ✅ 

🎯 Option 3: Push-Pull-Legs
Push - Pull - Legs - Rest - Push - Pull - Legs
↳ More flexible, still effective if you have to miss days = progress ✅ 

Design your training plan around your life.
Make a plan that guarantees progress
Even on your busiest and most stressful weeks.

♻️ Share this with a busy gym-goer
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