Future You PT
The stop-start pattern was
not you.
It's the system.
Online ADHD fitness coach for late-diagnosed adults.
Structure without the shame.
Built by someone who needed it too.
You've tried before.
The problem was never effort.
You know training matters. You have started more times than you can count. It is not that you don't care, or that you're lazy. Something else is going on and now it makes sense.
This is what ADHD looks like in the gym. And it is why systems built for other brains have never worked.
You start strong, miss one session, then two and now somehow a month has passed
You feel guilty about missing sessions, which makes going back feel harder and the shame builds
You get bored of the routine and give up before the programme has had time to work
You have no plan and flick between new exercises and machines until the whole session feels wasted
You pack your kit, leave the house, maybe even drive to the gym, but you just can't start
The result? Years of stop-start. And a quiet voice telling you it's your fault... It wasn't.
THE WORK IS A RETURN
Future You is not who you are becoming.
It's who you already are, under the limitations, the shame, the masks, and the patterns you've learnt.
So return. To the values that were always yours. To the curious kid you were before the years of being told you were doing it wrong.
And when Future You feels real, you start making choices that look after them. Not because you should. But because they're someone you know and care about.
WHAT MAKES THIS ADHD FITNESS COACH DIFFERENT
Training built around how your brain actually works.
Three things that change what online coaching can feel like.
01
ADHD-first programming
I make the plan so your willpower goes on the workout. Built around your body, your gym, your week, and the goals you actually care about. Each phase progresses what your body can do. Structure that feels supportive, not restrictive.
02
The Future You conversation
A few weeks into coaching, we run a guided visualisation session, built on research into how the brain treats its future self. Not affirmations. Not goal-setting. The motivation becomes internal.
03
Coaching with compassion
When the initial motivation dips, I already expect it. No guilt trips, no "where have you been" messages. We look at what got in the way, adjust, and carry on. We work on the habits that deliver sustainable drive.
OUR APPROACH
The Future You method
There's a method underneath the coaching. Four qualities hold it together, all pointing the same way: clearing the path so you can actually live the way you want to.
01
Scientific
Programming built on the research, not the latest TikTok craze. Every phase has a focus. Every exercise choice is linked to the bigger picture. You'll learn the vocabulary and techniques (%1RM, RPE, tempo, etc.) as you go. Training science stops being a mystery and becomes something you apply.
02
Human
Real life isn't straightforward. Having an ideal week is great, but it needs to flex around the demands on your time and energy. I get to know you, where I can challenge and where I need to support. Strengths get named as often as the gaps. And when I've got something wrong, I'll acknowledge it too.
03
Plan
Structure you can see. The first three months are mapped before you start. Every phase is grounded in the research and shaped around you. Each phase ends with a conversation about the next. You always know where you are, and why.
04
Journey
We don't chase one short-term goal after another. We look deeper. Around six weeks in we have the Future You conversation, a guided session that brings Future You into focus. What you build in the gym starts to show up everywhere else.
What coaching actually looks like
Here's what's in the coaching. And what's not.
What's in
What's not
A training programme built around you. Your body, your gym, your week.
A template with your name on the top.
Weekly check-ins that expect the highs and lows, and meet you in both.
Shame for missing sessions.
An open, honest dialogue about what you raise.
Silence and one-word answers.
Accountability when you need it. Space when you don't.
Daily 'chasing' messages.
PEOPLE LIKE YOU
Results from people who have been where you are.
★★★★★
"He has listened to me and adapted my programme so that it is sustainable for me."
"I started with the four-week Gym Confidence Course and loved every part of it, so I continued from there. Every week I am consistently going to the gym, improving both my physical and mental health. Dave has supported me and coached me every step of the way. He has listened to me and adapted my programme so that it is sustainable for me. I never thought I would still be in the gym and consistently improving myself."
Laura Booth - Gym Confidence Course & Online Coaching
★★★★★
"If you are in the market for a PT, I can wholeheartedly recommend Dave."
"The workouts were tailored to my goals and available time from the get-go. I have seen clear improvements in all areas I was targeting and am now very comfortable in the gym. A great quality is how responsive Dave is when the workout plan needs adjusting."
Julian Loscombe - Online Coaching
★★★★★
"I never thought I would still be in the gym and consistently improving myself."
"Before, my workouts lacked structure. I was just following along with video workouts without properly adjusting weights or tracking my progress. This course completely changed that. The focus on measurement and tracking progress has been a game-changer. I now have way more confidence in my workouts."
Travis Smith - Gym Confidence Course
FREE 4-WEEK COURSE
Not ready for coaching?
Start here.
The Gym Confidence Course is a free 4-week programme for ADHD adults who want to train but don't know where to begin. No experience needed. No commitment. Just a starting point.
Start the Free Course
ADHD FITNESS TYPE QUIZ
Which ADHD fitness type are you?
Most late-diagnosed adults have tried harder than most people will ever know. The problem was never effort.
Takes less than 10 minutes to find your specific friction patterns and what to do about them.
No email sign up needed.
Find Your Fitness Type
ABOUT DAVE
Built by someone who needed it too.
I'm Dave. I'm 46, based in Brighton, and I was diagnosed with ADHD in 2025 after a few years of suspecting it. The signs were everywhere. I can't do basic household tasks but I'll throw myself into a full renovation. I pick up new skills with complete obsession and drop them when the buzz wears off. I usually have five things on the go at once. Executive dysfunction and rejection sensitive dysphoria (RSD) have made certain things genuinely hard in ways I'm only now starting to understand. Feedback, failure, being judged.
The gym became one of the only places I could follow a plan and make consistent progress. That's not an accident. It's measurable, it's logical, and it rewards the hyperfocus I can actually access when I'm engaged. It also gave me something I'd never managed to build anywhere else: a routine that stuck.
I'm a geek at heart. I love the science of training, and I built a method around that science specifically for neurodivergent brains like mine. I trained as a PT to understand it properly, and I use the same app and the same approach as every client I work with.
The Future You method exists because I needed it first.
Read my full story →
READY TO MEET FUTURE YOU?
You've restarted before. That was the system, not you.
This one's different.
Book a free call. Twenty minutes, no pressure. Find out if this is the right fit for you.
Let's Chat