The CAPACITY Framework
Real health isn't built by focusing on one thing. It's built by improving the areas of life that give you the energy, resilience and confidence to show up every day. Click each pillar to see how they work together.
Regulate
Sleep, stress and recovery.
Fuel
Nutrition and daily energy.
Move
Strength, fitness and movement.
Perform
Focus, resilience and daily performance.
Connect
Relationships and purpose.
MY STORY
I've lived
the journey.
I know what it's like to run on empty.
For years I put everyone else first. Long shifts in the fire service. Family. Responsibilities. Eventually I stopped looking after myself. I became exhausted, overweight and burnt out.
Rebuilding my own health taught me something that qualifications alone never could. Real change isn't about finding the perfect programme.
It's about building the physical, mental and emotional capacity to keep showing up, even when life gets busy. That's exactly what I now help other people do.
Everything I coach, I live myself.
No theories, No shortcuts. Just real life, real experience and real results
Real world experience
Lessons shaped through years in the fire service, leadership and coaching.
Evidence
informed
Everything I teach is grounded in science and practical experience.
Built for real life
Simple strategies that fit around work, family and busy schedules.
Sustainable results
The goal isn't quick fixes. It's building habits that still work years from now.
More than fitness
Health should improve every area of life, not become your whole life.
The CAPACITY Podcast
Conversations on human performance, leadership and building a life you can rely on.
Latest Episode
Building Capacity Through Intentional Recovery
A deep dive into why doing nothing is the hardest part of the process.
Coaching that fits real life
.
My coaching is built around the CAPACITY framework. Together we simple, sustainable habits that fit your life, responsibilities and goal.
1:1 coaching tailored to you.
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Practical strategies you can actually use.
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Ongoing Support and accountability.
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A system built for long term results.
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Built around real life and not perfect conditions.
Connect
01
Assess
02
03
An initial conversation to understand your current environment and goals.
Deep dive into your physiological and psychological baseline.
Plan
Quantitative insight into your ability to handle stress and perform.
Implement
04
A bespoke roadmap tailored to your shift schedule and life demands.
Evolve
Iterative adjustments and accountability to ensure progress.
Choose your level of support.
WORK WITH ME
Sustainable progress built around your real-world responsibilities. No quick fixes, just high-performance outcomes.
GOLD - £199/month
1:1 COACHING
Everything you need. Built around you.
- Everything in Group
- Personalised training
- Personalised nutrition
- Regular 1:1 check-ins
- Sleep, stress & habit coaching
- Direct messaging
- Programme adjustments
- Accountability
PLATINUM- £299/month
Go deeper.
- Everything in Gold
- Blood testing twice per year
- Biomarker review
- Wearable data analysis
- Extended quarterly review
- Priority messaging
James Miller
"Ant’s approach to capacity is unlike anything else. It’s not about intensity for the sake of it; it’s about building a foundation that doesn’t crumble when life gets busy."
Founder & CEO
Sarah Jenkins
"As someone in a high-pressure role, I needed a coach who understood shift work and burnout. Ant’s pillars have completely changed how I regulate my energy."
Shift Worker
David Ross
"The clarity and sustainability of the CAPACITY Score system allowed me to finally balance the demands of the service with being a present father."
Firefighter