Simon Swanston | Online Coach (@simon.swanston)

What is lactic acid and why is it important? Lactic acid is a waste product that builds up in your muscles. That burning feeling you get when you train - that’s lactic acid. You can train your body to get better at removing lactic acid so that you can do more reps without feeling that pain. So the…

Does lower back pain get in the way of your training? This is one of the most common issues that my clients deal with, so you’re not alone! Let me introduce you to the bathtub stretch! 🛁 I do this every morning and night while I’m brushing my teeth. It’s a stretch for your hip flexors which…

Replying to @Phemiepaterson92 Sciatica is a common problem. But maybe not as common as we think. I’ve had hundreds of people over the years tell me they’ve got sciatica and once they do this piriformis relsesse stretch they feel like a whole new person! Give this stretch a go and let me know if…

Bulgarian split squats are so effective, but lots of people avoid them because they struggle with balance. Here’s a simple way you can use to improve your balance. Use a bench, or a squat rack to give you a third point of contact. Simple as that. Save for later and let me know if it helps. #legday…

Can we just be honest for a second? “Too busy” is a choice. Life is never getting less busy. So you either MAKE the time to get fit and healthy. Not just for you, for your family. Or you choose to stay unfit. And I’m not judging. Most of my clients come to me thinking they’re too busy to make…

After you’ve been training for a while you might feel like your progress is slowing down. If you’re tracking the weights you’re lifting to measure your progress then you might be falling into this trap. But there’s more to progression in the gym than lifting heavier weights. Here’s a few things…

If you’re a beginner in the gym, this is how I’d programme a gym session for you. With beginners I’d usually programme full body sessions. That way if you can’t make all of your sessions you’re not missing out any major muscle groups. We play a wee game of cluedo to work out what exercises are off…

How do you set up for Bulgarian split squats? It’s one that a lot of people struggle with, but there’s an easy way to get your foot placement right. Save this one for your next leg day! And if you struggle with balance and stability, I’ve got some tips coming next week that’ll help you…

Am I right? 💪🏻 We all have different training goals, but as a dad this has to be up there! What are your dad goals? #fitnessmotivation #strongdads #gymgoals

“Fuck it, I’ll start again on Monday…” If that sounds familiar, this is for you. Life happens. Sometimes it means you miss a session, but the way you handle that can make or break your progress. Instead of writing off the whole week, grabbing a takeaway, maybe a few beers… Just draw a line in the…

3 years of consistency and a whole new way of life. Mikey had lost his way a bit. Working in construction can mean long hours with no access to cooking equipment, so staying on track with a fitness programme isn’t easy. When he started 3 years ago he probably had no idea the kind of progress he’d…

Sometimes reaching your fitness goals can feel impossible on your own. That’s why as your coach, I’ve always got your back. Every single week, every one of my clients gets a personalised video. In that video I’ll review last week and what went well. I’ll go over any opportunities to improve. I’ll…

Safe to say when you join the Omnicoaching team your back will become bulletproof! 💪🏻 #backday #backworkout #gymgoals #fitnessmotivation

You can make a lot of progress in 3 months with the right plan. Josh had let things get a bit out of hand. He works as a roofer and being in and out of vans all day had been resorting to meal deals and takeaways. But he wanted to get back in shape, so we built a plan that was sustainable for him…

Why does body fat never come off the places you actually want to lose it? Great question! I’ve heard loads of body fat analogies, but this is the one that always makes most sense to me. When you start storing body fat it’ll usually go to certain places first. For guys that’s usually the stomach…

Tricep pushdowns, a really common exercise that most people will have in their programme. They’re often done wrong, so here’s a really simple explainer to make sure you get your form right every time! This one’s for top pushdowns. Let me know if you need a demo for the others! Save for your next…

Intensifiers are a perfect way to adapt your training when you get so strong you’ve maxed out the weights in your gym. It’s a hazard of working with me, you’ll get so fucking strong you run out of weights! This one is the widowmaker. But when you reach this level, you’ll get access to my…

All adults should have a basic level of fitness. That’s my opinion anyway. Whether it’s to keep up with your kids, walk the dog, or just do things around the house without feeling out of breath, a basic level of fitness can only be a positive thing for anyone to have. I’ve recently come back from…

Stretching is massively overlooked but can make a huge difference. Save this back stretch for later! I do this every night before bed. Brush my teeth and do the bathtub stretch, then use the bathroom sink to stretch out my back. It’s really simple, only takes 30 seconds or so, and can help relieve…

Do you ever wish you could train like you were in your 20’s again? That’s exactly what I help my clients with. Into their 30’s, 40’s, 50’s and even 60’s! You’re never too old to get back into it. If you’re new here, I’m Si. I’m a level 4 Personal Trainer. I’ve been coaching clients online for…

What is lactic acid and why is it important? Lactic acid is a waste product that builds up in your muscles. That burning feeling you get when you train - that’s lactic acid. You can train your body to get better at removing lactic acid so that you can do more reps without feeling that pain. So the…

Struggling with sciatica? Give this stretch a try. You might find it’s just your piriformis muscle pushing on the sciatic nerve. 20-30 seconds of this stretch 2 times a day could have you sorted in no time. Save for later and let me know if it helps! #sciatica #backpain #stretches #mobility…

I very rarely programme deadlifts for a client unless they’ve asked me to. And even then we’ll have a discussion about why they want to include deadlifts and what their goals are. For me, the risk massively outweighs the reward when it comes to deadlifts. But, they still have their place. So if…

Your kids don’t need a perfect parent. They need one with the energy to keep up, the patience to show up, and the health to be around for the long haul. That’s what fitness gives you when it becomes the foundation instead of the afterthought. Maybe you used to train. You used to feel strong. Then…

Struggling to hit your protein goals? This one’s for you 👇 Protein in 5 is out now! 100+ high protein snacks ⏱️ Ready in 5 minutes or less 🥄 5 ingredients max It’s a simple way to hit your protein numbers, keep your diet interesting, and keep progressing towards your goals. After the success of…

A strong core is built on rotational work, and this is one of my favourite exercises! It’s quite a common one, but there’s lots of room for most people to improve and get more out of this exercise. Try swapping the handle for a rope instead. Make sure you control the weight, don’t let it control…

Does lower back pain get in the way of your training? This is one of the most common issues that my clients deal with, so you’re not alone! Let me introduce you to the bathtub stretch! 🛁 I do this every morning and night while I’m brushing my teeth. It’s a stretch for your hip flexors which…

The way everything changes when you actually commit to yourself is something you’ll never regret. Imagine working towards a goal, putting in the work, building better habits, getting stronger, feeling more confident… and then seeing the finished result captured like this. 📸 A photoshoot isn’t just…

Let’s sort out your priorities! I bet you can relate to at least one of the things on this list. And that’s not a judgement, it’s just life in 2026. But it means we can make some quick wins when it comes to getting on top of your health and fitness. Sometimes it’s not easy holding yourself…

What if you just committed? 6 months, that’s all it takes. 6 months of doing what you said you were going to do. 6 months of consistency. You wouldn’t even recognise yourself. And the best part? I can be with you every step of the way. Holding you accountable, adapting your programme as you…