When it comes to fat loss, nutrition will always be the deciding factor. Training improves health and shapes your body, but what you eat determines whether fat loss actually happens. There is a lot of noise online. Cutting carbs, detoxes, extreme calorie targets. Successful fat loss does not come from extremes. It comes from getting the basics right and sticking to them. These are the five nutrition non-negotiables for fat loss. Miss one and progress slows. Nail them and fat

Building muscle is much harder than most people realise. It’s slow, it’s demanding, and it requires far more consistency than motivation. You can train for months before you see noticeable changes, and that’s completely normal. The truth is, muscle growth isn’t about doing something fancy — it’s about nailing a handful of fundamentals and repeating them over and over again. If you get these basics right, the process becomes far more predictable and your results finally start

As we age, training needs to adapt — not slow down. The right approach can keep you strong, lean, and energised for decades to come.Here are the five key principles every over-40 should build their training around: 1. Strength Is the Foundation After 40, muscle mass and bone density naturally decline — but resistance training slows (and often reverses) this process. Prioritising structured strength work keeps you strong, mobile, and metabolically active. It’s not just about

When people talk about gut health, they’re referring to how well your digestive system functions — everything from how your body breaks down food to how it absorbs nutrients and manages bacteria balance. It does far more than just digestion. Your gut plays a key role in energy, recovery, mood, and overall health. A healthy gut allows you to absorb nutrients efficiently, reduce inflammation, support your immune system, and maintain stable energy levels. When things are off, yo

If I wanted to bring my 10k time down, I’d keep it simple. You don’t need to overcomplicate training or follow endless sessions. Instead,...

Hitting a plateau with your lifts can be frustrating. You’re training hard, showing up consistently, but the numbers won’t move. It’s...

People often ask what I’d do if I wanted to drop 5kg fairly quickly but still sensibly. Here’s how I’d approach it: nothing fancy, nothing extreme, just straightforward changes that actually work. 1. Tighten up the diet, without being perfect. Tracking your food would be the most accurate way to get results, but it’s not essential. If I didn’t want to track, I’d still aim to make better decisions at each meal. That means plenty of protein such as chicken, eggs, Greek yoghurt,

Client 1 The three screenshots I’m sharing today highlight three of my top-performing clients who consistently progress in both...

Event week is not the time to push for new gains. It is the moment to consolidate, recover, and prepare mentally and physically to...

Building muscle isn’t just about lifting heavy weights; it requires a strategic approach that encompasses training, nutrition, recovery,...

Embarking on a fat loss journey requires more than just cutting calories and hitting the gym. To see lasting results, you need a...

As we approach the end of the year, it’s the perfect time to reflect and set goals for 2025. But here’s the thing: vague goals won’t get...

The festive season is here, and with it comes the endless parties, indulgent meals, and a tempting excuse to say, “Fuck it, I’ll start...

“I don’t have time.”“I’m away with work too much.”“I’ve got plans every weekend.” Sound familiar? These are the most common excuses I...

Unless you’re a full-time athlete who can structure life entirely around training, chances are your workout routine will need to adapt to...

If you’re not a bodybuilder, it’s time to stop training and eating like one. The fitness world is overflowing with 12-week shreds,...

When it comes to training goals, there are few things more valuable than improving your maximal strength. Whether you're aiming to build...

In a busy world, sticking to a rigid workout plan can feel overwhelming. Intuitive training offers a flexible approach that encourages...

Optimal results can often involve a meticulous focus on calorie intake. While the age-old adage "calories in versus calories out" remains...

As we navigate through the hustle and bustle of life, maintaining a consistent and healthy nutrition plan can be challenging, especially...