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.
WHAT'S WRONG
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.
It wasn't.
WHAT MAKES THIS ADHD FITNESS COACH DIFFERENT
Training built for how you actually think.
Three things that change what online coaching can feel like.
01
ADHD-first programming
I craft each session top to bottom, so your energy goes on the workout, not the decisions. Exercises rotate each phase so boredom doesn't kill the plan. Weights, reps, and progression are tracked for you. You get the results by following the plan.
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.
WHAT IT 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.
THE FUTURE YOU METHOD
Future You is not who you are becoming.
They're 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.
The method brings Future You into focus and keeps you in relationship with them. Everything else in coaching supports that work. A guided conversation that makes Future You feel real. Programming that removes the friction between you and your training. Weekly check-ins that hold the line when life gets loud.
The motivation becomes internal. 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.
If you've been starting over for years, the shame doesn't need to be fought. It loosens when the frame changes. You're not trying to become someone new. You're returning to someone who was there the whole time. And when the future has always felt abstract and easy to ignore, meeting Future You as a real person is what does the work 'should' can't.
Nothing else in online coaching works like this.
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
★★★★★
"The focus on measurement and tracking progress has been a game-changer."
"I recently completed the Home Gym Confidence program, and it was incredibly helpful. 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.
I also really appreciate how encouraging and accessible Dave was throughout. He made it easy to get help when needed, and I now have way more confidence in my workouts. Plus, I’m no longer feeling sore after training, which is a huge win. Highly recommend!"
Travis Smith - Gym Confidence 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.
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
ABOUT DAVE
Built by someone who needed it too.
I never thought the gym would be one of the only places I can follow a plan and make consistent progress. It's no accident. It gives me what I need: structure, progress, a rush of dopamine and endorphins, and I get to use my hyperfocus. It also gave me something I hadn't built anywhere else: a routine that stuck.
I'm Dave, 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 hard in ways I'm only now starting to understand. Feedback, failure, being judged.
I'm a geek at heart. I love the science of training, and I built a method around it for late-diagnosed adults like me. I trained as a PT to understand it properly, and I use the same app and the same approach as everyone I coach.
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