CONTACT
If you have any questions, please send me a message.
I'd be happy to learn to know you!
CONTACT
If you have any questions, please send me a message.
I'd be happy to learn to know you!
Too many brilliant, driven people are crossing finish lines on empty, surviving their training, surviving their races, surviving their weeks.
You deserve to be thriving and Strong & Prosper exists to make sure you do.
CORE BELIEF
When you get strong,
prosperity follows.
Strength isn't just something you build in the gym. Real strength is physical, mental, emotional, and structural. It shows up in how you move, how you fuel yourself, how you think under pressure and how you've set your life up to support the person you're becoming.
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We believe that something shifts when all four of those things are working together. Training stops feeling like a chore and starts feeling like a choice. You stop dragging through the week and start showing up with energy left over. You make decisions from a place of clarity rather than exhaustion. You build consistency not because you're forcing it, but because your whole system is finally aligned.
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That is what prosperity looks like. It's success by your own definition. It's not a number on a scale or a time on a finish line. It's a life that feels as good as it looks on the outside.
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Our core belief behind everything at Strong & Prosper, is that when you invest in building real strength across every area of your life, you don't just perform better, you live better. And the two are far more connected than most people have ever been shown.
THE MISSION
What we're
here to do.
Through intelligent strength training, sustainable nutrition, and performance-driven mindset coaching, Strong & Prosper empowers busy professionals to train with purpose, fuel with confidence, and show up fully in every season of life.
You will no longer be showing up only when the diary is clear or motivation is high. We will help you show up appropriately for every season. The busy ones, the hard ones and even the ones where life has other plans.
OUTCOME
What working together,
actually looks like.
Online strength and performance coaching designed to help you break through plateaus, reduce soreness, and make real, measurable progress without sacrificing the life you're already living.
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Progressing in your training often isn't about doing more. It's about doing the right things, in the right order, for your body and your life. It's about training smarter, fuelling better and enjoying the journey. I want to help you prove to yourself, one session at a time, that peak performance and a full life aren't in competition with each other. It's possible for both to work together.
WHAT IS STRONG & PROSPER
Holistic coaching
for the whole
athlete in you.
Strong & Prosper is a personalised 1-1 online strength and performance coaching service designed for busy professionals who love endurance sport and want to keep doing it for decades to come.
This isn't a generic programme handed out to hundreds. It's coaching built entirely around you: your schedule, your body, your goals, your life.
THREE PILLARS OF PERFORMANCE
STRENGTH & MOBILITY
Build a body that moves well, stays injury-free, and keeps you doing what you love for years, not just seasons.
NUTRITION & FUELLING
Learn to fuel your training and your life so you're energised, consistent, and no longer crashing through your week.
MINDSET & PERFORMANCE
Ditch all-or-nothing thinking. Build sustainable habits, unshakeable belief, and a relationship with fitness that lasts.
A coach who's
spent half a lifetime learning to coach
WHO IS BEHIND THIS
Hey, I'm Meg Walker!
Coaching really is my life's work. I've been coaching in some form since I was 14 years old. From school clubs & gyms in England to working with youth programmes, non-profits, and the NBA in the USA. I've worked with thousands of people over the years and every chapter has shaped the coach I am today. I've run over 22 marathons, an Ironman, and countless other events, so I know what it feels like to survive a race on a broken body and I also know what it feels like to finally thrive.
01
A LIFELONG COACH
I certified as a sports coach at 14 to coach children in sport and physical development before I'd even finished school. From there, every role I've taken on has involved coaching in some form. Over half my life has been spent learning how to coach, communicate, lead, and find the approach that works for each individual, across youth, adults, leaders, and athletes on multiple continents and across a vast range of sports.
02
ADHD SHAPED ME
Curiosity has always been a core value of mine. I've always loved learning but I haven't always felt like learning loved me. Not diagnosed with ADHD until I was 30, I spent years being told I wasn't learning right. It made learning harder but it also built resilience, resourcefulness, and deep empathy for anyone who needs things explained a different way. I believe there is always a way and we just have to find your way.
03
I'VE BEEN WHERE YOU ARE
I've experienced years of endurance events fuelled by grit and injuries, all while juggling a full-time job and a full social calendar, just like you. Marathon training at 6am before work. Ironman prep squeezed around real life. I know exactly what it takes to train seriously when fitness isn't your full-time job. Then I got my own coach and it changed everything. I learned how to train, recover and perform strong from the world's best experts in strength, biomechanics, nutrition, mindset, and performance. And I continue to do so on my continuous path to be the best coach I can be.
TIRED
I was tired of watching people sell themselves short.
People spending thousands entering races, then spending every mile just trying to reach the finish line, when they deserved to be flying through it.​
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People dragging through their weeks exhausted and underfuelled because no one had ever taught them how to eat for the life they actually lead.​
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Cookie-cutter programmes sold as coaching when they are actually generic plans built for athletes training full time, handed to people juggling careers, families, and real lives.
People missing races and life events entirely because of recurring injuries that could have been prevented with proper strength and mobility work.​​
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People calling themselves "all or nothing" as if it's a personality trait, when it's simply a skill they haven't been taught yet.​
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Eight-week transformation plans that ignore what happens in week nine and leave people further from sustainable health than when they started.
WHY STRONG & PROSPER EXISTS
"I wanted to build something different. Real coaching for real people. A service that fits into your life, respects your time, and helps you show up in training, in races, and in everything else as the strongest, most capable version of yourself."
WHAT MAKES IT DIFFERENT
Built for your real life
01
Genuinely personalised
No templates. No cookie-cutter plans. Every programme is built around you, your schedule, your body, your history, your goals. What works for someone else is irrelevant. What works for you is everything.
03
Built for the long game​
No extreme 8-week plans that burn bright and leave you depleted. The goal is sustainable, year-round results, so you keep improving, keep doing what you love, and never have to start from scratch again.
There is no shortage of fitness programmes. What's rare is coaching that sees you as a full human being with a career, a family, a social life, and decades of sport still ahead of you.
02
Holistic by design
Physical, mental, and emotional fitness are not separate things. Training, nutrition, and mindset are integrated because that's how high performance actually works, and that's how we coach it.
04
Fitness serves your life
You shouldn't have to build your life around your training. Your training should make your life better. I take your performance seriously without ever losing sight of why you're doing this in the first place.
WHO THIS IS FOR
Does this sound familiar?
Stuck in a cycle of starting over
You're putting in real effort but progress stalls, niggles keep returning, and it feels like you're going around in circles.
Body letting you down
Your lower back aches, your knees niggle, and you're constantly sore, even when you think you're doing everything right.
Struggling with food and fuelling
You're never fully confident in what to eat, when to train, or how to recover - especially around your events and busy life.
Confused about balance
You're unsure how to balance strength, mobility, and performance or how to maintain your fitness long-term without burning out.
Chaotic, second-guessed workouts
Workouts feel confusing or inconsistent. You're not sure if what you're doing is right, and the mental load of figuring it all out is exhausting.
Surviving instead of thriving
You find yourself grinding through training and crossing finish lines on empty, when you know you're capable of so much more.
If you're nodding along , then you're exactly who Strong & Prosper was built for.
The problem was never you. You just haven't had the right support yet.
WHAT'S POSSIBLE
Results you can expect.
This is what happens when training, nutrition, and mindset all work together, personalised to your body, your schedule, and the life you actually want to live.
Confident, powerful, in control
You're putting in real effort but progress stalls, niggles keep returning, and it feels like you're going around in circles.
Clarity and purpose
Your lower back aches, your knees niggle, and you're constantly sore, even when you think you're doing everything right.
Training that works all year round
You're never fully confident in what to eat, when to train, or how to recover - especially around your events and busy life.
Fuel your body, enjoy your life
You're never fully confident in what to eat, when to train, or how to recover, especially around your events and busy life.
Stronger and more resilient
You're unsure how to balance strength, mobility, and performance or how to maintain your fitness long-term without burning out.
A leader on and off the field
Workouts feel confusing or inconsistent. You're not sure if what you're doing is right, and the mental load of figuring it all out is exhausting.
Habits and structure that stick
You find yourself grinding through training and crossing finish lines on empty, when you know you're capable of so much more.
More adventure, more confidence
You find yourself grinding through training and crossing finish lines on empty, when you know you're capable of so much more.
HOW IT WORKS
Here's how it works.
A four-phase journey to peak fitness.
Strong & Prosper is built around four progressive phases. We don't do extremes and quick fixes. We build for the long term, because we're building results for life. How much could your life change in a year?
This is the most important phase and the one that changes everything. In the first 90 days, we build clarity, momentum, and an unbreakable foundation you can keep building on. No overwhelm. No extremes. Just the right work, in the right order, for you.
02
PHASE 2
Perform
Foundation solid. Now we build. Training becomes more precise, performance more intentional. This is where you start to really feel and see the difference.
Noticeably stronger in the gym and on the road
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Faster without feeling frantic
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Recovering confidently between hard sessions
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Carrying yourself differently
03
PHASE 3
Persist
The phase most people never reach because they keep restarting. Here we master sustainable performance across every season of life, travel, busy periods, setbacks and all.
Strong and consistent year round
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Calm during schedule disruptions
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Thinking like an athlete, not reacting like a beginner
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Injury-resistant across full race cycles
04
PHASE 4
Peak
Mastery. Ownership. Leadership. You move from being coached to becoming a self-led athlete, knowing your body, fuelling with confidence, and inspiring those around you.
No longer chasing fitness but maintaining it​
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Energy consistent, recovery proactive
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Leading proudly by example
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Performing at your full potential
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Applying fitness across all areas of life
01
WE BUILD YOUR FOUNDATION
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Audit your training, recovery, lifestyle and fuelling
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Build your personalised strength and mobility led endurance plan
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Establish clear calorie and fuelling targets
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Identify your injury risk factors and movement limitations
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Create a realistic weekly structure around your real schedule
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Install accountability systems that actually work
PHYSICALLY, YOU'LL
Improve strength and movement quality
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Reduce soreness and niggles
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Increase cardiovascular capacity
Recover faster between sessions
MENTALLY, YOU'LL
Feel clear on exactly what to focus on
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Stop second-guessing your training
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Break out of all-or-nothing thinking
Build early wins and real confidence
01
PHASE ONE - WHERE WE START
Plan & Progess
0-90 DAYS
Increased strength and endurance​
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Reduced soreness and fewer niggles
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Leaner body compositions
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Improved relationship with food
Clarity and confidence from a plan built around their life​
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Better movement quality
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Faster recovery between sessions
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More efficient training
IN THE FIRST 90 DAYS ALONE
Here's what clients typically achieve:
CLIENT STORIES
Real people.
Real results.
These aren't carefully curated highlight reels. These are real people with full lives, full schedules, and real goals, who decided to stop going in circles and finally get the support and results they deserved.
30s· Build muscle · USA
Elite Coaching
" I lost 20lbs and have been able to keep it off for over two years. And I completed two marathons after never running farther than 3 miles before I turned 40. Fitness is no longer a chore, it’s part of my lifestyle now and I think I’ve changed fundamentally as a person, physically and mentally. "
KATE
40s· Running · USA
JILL
60s· Paddle· USA
" I really love the community encouragement and that it's incorporated so many different areas of health. It's amazing to learn about fitness, meditation and breathwork all in one space. It is a well run program. I used to work in a gym myself, so can appreciate it on many different levels. It's really well balanced and it makes it simple for everyone to make that part of their overall fitness or include in their daily routine."
Core Coaching
Gemma
30s· Rugby· Ireland
"I became a better rugby player (I won player of the match for the first time ever!) I completely overhauled my relationship with food and my body. I am stronger than I’ve ever been physically and also mentally. I have a much better understanding of the way my mind works and am better able to recognise things that will lead to quitting cycles and can now work through them without falling off the plan towards my goals. My mental health has vastly improved through what I have learned in my time working with Meg. I am able to stick to consistent routine and build habits to get towards my goals. I am more confident and mentally stronger than I have felt in my life. I have lost 2 stone and gained muscle. My bench press has increased 15kg and I my legs are massively improved. I can squat 80kg!!"
Elite Coaching
KEVIN
50s· Running· UK
" In the short term I feel as fit relatively as I’ve been for years. This allows me to continue to do the things I love, feel physically active and mentally fresh. Longer term, it provides the motivation to keep pushing my physical fitness as I want to continue feeling this way and challenge myself. I liked that there was a bit of everything, technical advice on performance but also learning on, motivation and mindset. It also felt personal which was lovely and encouraging."
Elite Coaching
MIKE
40s· Running· UK
KATHY
50s· Hiking· USA
RICH
60s· Running. USA
CREDENTIALS & EDUCATION
I've learned from the best.
I've invested thousands of hours and significant resources learning from the world's leading coaches, educators, and organisations — so you don't have to figure it out alone.
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Athletic Lab Coaching Academy
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Built to Coach
Body Type Nutrition Academy
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David Grey Rehab
EIQ Nutrition
High Performance Coach
Certified Functional Strength Coach
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National Academy of Sports Medicine
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Oxygen Advantage
Pinnacle Performance
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Premier Global
Siddhi Yoga
The Priority Academy
The Ready State
WAYS TO WORK WITH ME
Real coaching.
Two ways in.
Every option is 1-1. I keep my spaces limited because coaching, to me, means truly working together. It means helping you discover the answers already inside you, not handing you a generic plan and wishing you luck. Whatever tier you choose, you'll be coached not just programmed.
All spaces are limited and filled on a rolling basis.
EVERYTHING INCLUDED
Core signature training programme (gym or home, 2–5 days/week)
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Adjusted around any injuries or limitations
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Personalised nutrition and fuelling targets
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Weekly check-ins to keep you on track
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Private chat access to me throughout the month
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Fitness app with your personal plan, session breakdowns & exercise tutorials
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Flexibility to move sessions around your schedule in the app
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Monthly community coaching call
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Group community chat - support & celebrate with people on the same journey
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Online learning hub access
EVERYTHING INCLUDED
Completely personalised strength, mobility & running programme
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In-depth personalised nutrition and fuelling targets
Personalised lifestyle and recovery targets
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Live monthly 1-1 review video calls
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Weekly 1-1 voice note check-ins with me
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Private chat access to me throughout the month
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Fitness app with your personal plan, session breakdowns & exercise tutorials
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Flexibility to move sessions around your schedule in the app
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Monthly community coaching call
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Group community chat - support & celebrate with people on the same journey
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Online learning hub with Elite-tier access
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Plan adjusted continuously around your life and progress
The complete, fully personalised coaching experience. Everything is built entirely around you, your body, your schedule, your goals, your life. The most access to me, the most personalised support, and the fastest path to results that last.
Still 1-1, still personalised, still genuinely coached. Core gives you my signature training programme
refined through years of working with people just like you, with real guidance, real check-ins, and real results. The difference is access, not quality.
ELITE TIER
Elite Coaching​
£249
/ month
Just £62.50 a week - less than one round of drinks, or a single session with a mid-level PT. This covers all 3 pillars of your performance, every week of the month, with a top-level coach.
CORE TIER
Core Coaching​
£129
/ month
Just £32.25 a week — less than a single session with an entry-level gym PT. This covers all 3 pillars of your performance, every week, with a top-level coach tailored to you.
MOST POPULAR
PUT IN PERSPECTIVE
£40-£90
One in-person PT session - one hour, exercise only, no nutrition, no mindset, no follow-up
£40-£70
A single physio or sports massage appointment, treating the same recurring niggle, again
£20-£50
A monthly fitness app with generic plans, zero accountability, no understanding of your life
£500
The real cost of one DNS - entry fee, travel, training time, lost. All preventable.
£129-£249
A full month of 1-1 coaching across all 3 pillars, every week that's built to get results for the long term
THE STRONG & PROSPER PROMISE
Get Strong
& Prosper.
STRONG MEANS
Physical and mental strength. The skill to move well, train well, and think well. The resilience to keep showing up through busy seasons, hard weeks, and the curveballs life throws. A body and mind that are genuinely difficult to break.
PROSPER MEANS
To flourish. To thrive. To succeed in a healthy way. Not by someone else's definition, but by yours. Goals that are rooted in your values. A life that feels meaningful because it's aligned with who you actually are and what you actually want.
When you get strong, you prosper and the beautiful truth is that you have far more influence over this than you've been led to believe. Your quality of life doesn't have to decline as you age. It can grow. It can deepen. The fitter, stronger, and more resilient you become, the more you can experience, enjoy, and give to yourself, and to the people you love.
This is the work. It's not just training for a race, it's training for a life worth living on your terms, by your values, at your best, for many, many years to come.
FREE COACHING, EVERY MONDAY
Get Strong
& Prosper.
WITH COACH MEG WALKER
The podcast that brings the coaching to you, wherever you are. Every episode covers the things that actually move the needle: how to train smarter, fuel better, and show up with the mindset of someone who wins their own race. Honest, practical, and always in your corner.
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Strength & Mobility - train without the pain, move without the limitation
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Nutrition & Fuelling - eat to perform, not just to get through the day
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Mindset & Performance - build the belief, habits, and headspace that make results stick
LISTEN ON