Wisdom, opinion &amp; honest musings from the life of a Fitness &amp; Lifestyle Coach &amp; father of triplets to help you become the best version of yourself.

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/4/10/14/781314ba-cb23-4266-966a-73b83adede42_132_January_Mistakes_-_Don_t_do_these_6bvl3.mp3

Having been coaching for well over 15 years now, I&#39;ve seen a lot of mistakes. Many of them made in Janaury when enthusiasm to drop the chub is high, but how people go about doing it can be very troubling! So in this episode, I talk about the top 7 mistakes I see people making when it comes to January fat loss and how you can avoid making these all too costly errors.

Having been coaching for well over 15 years now, I&#39;ve seen a lot of mistakes. Many of them made in Janaury when enthusiasm to drop the chub is high, but how people go about doing it can be very troubling! So in this episode, I talk about the top 7 mistakes I see people making when it comes to January fat loss and how you can avoid making these all too costly errors.

January Mistakes - Don't do these!

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/4/10/14/e502bf46-b5bc-4359-8037-56db4f961d28_131_Supplements_1019lzov.mp3

What supplements should you take? Should you be drinking protein shakes? Taking pre-workout? What about multivitamins? Creatine? Electrolytes? Well in this podcast we talk all about what is actually beneficial with evidence behind it, and what is just snake oil and serves little to no purpose in your regime.

What supplements should you take? Should you be drinking protein shakes? Taking pre-workout? What about multivitamins? Creatine? Electrolytes? Well in this podcast we talk all about what is actually beneficial with evidence behind it, and what is just snake oil and serves little to no purpose in your regime.

Supplements 101

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/4/10/14/a9b40881-7bb4-4926-8bb6-c4bd2da303b1_130_Triplets_-_9_years_onbbu86.mp3

9 years ago to the day of the recording of this episode, we were shown a ultrasound scan that forever changed our lives. Triplets.
3 babies, unplanned (well 1 was!) growing into 3 toddlers, and then into 3 children. What a ride it has been!
This episode is all about what I&#39;ve learnt in the last 9 years since that day, how it has challenged us, shaped us and tested us to our limits, enabling us to truly understand ourselves better. I hope your enjoy the continuation of our story...

9 years ago to the day of the recording of this episode, we were shown a ultrasound scan that forever changed our lives. Triplets.
3 babies, unplanned (well 1 was!) growing into 3 toddlers, and then into 3 children. What a ride it has been!
This episode is all about what I&#39;ve learnt in the last 9 years since that day, how it has challenged us, shaped us and tested us to our limits, enabling us to truly understand ourselves better. I hope your enjoy the continuation of our story...

Triplets - 9 years on...

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/4/10/14/394ce37f-aeae-48ec-bc8c-7ebef51542f4_ward_-_How_to_achieve_what_you_set_out_to86wg1.mp3

Ever wondered what the recipe is to actually achieve what you set out to? Sure we&#39;ve all read many motivational quotes on social media that have sometimes spurred us into action temporarily, but what is the truly underlying root of why some achieve and others don&#39;t and how can we all harness that? Well in this episode, that&#39;s exactly what we&#39;ll unpack.

Ever wondered what the recipe is to actually achieve what you set out to? Sure we&#39;ve all read many motivational quotes on social media that have sometimes spurred us into action temporarily, but what is the truly underlying root of why some achieve and others don&#39;t and how can we all harness that? Well in this episode, that&#39;s exactly what we&#39;ll unpack.

Forever Forward - How to achieve what you set out to

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/4/10/14/ab993ece-5d23-4fa8-a074-f9092296b3d9_128_Menopause_Fat_Lossbls5h.mp3

In this episode we talk about all things peri &amp; menopause related to ensure you know the evidence-based truth behind what is happening, whether fat loss is actually possible and what you should do to help your mind and body during this time.

In this episode we talk about all things peri &amp; menopause related to ensure you know the evidence-based truth behind what is happening, whether fat loss is actually possible and what you should do to help your mind and body during this time.

Menopause & Fat Loss

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/4/10/14/c55faf13-f7e4-4b10-908f-35fc7e06c003_127_Exercise_101_-_All_you_need_to_know95rbl.mp3

Your one-stop-shop podcast for everything you need to know about exercise and the fundamentals behind what you ACTUALLY need to do to see physical change in any discipline you choose to embark on

Your one-stop-shop podcast for everything you need to know about exercise and the fundamentals behind what you ACTUALLY need to do to see physical change in any discipline you choose to embark on

Exercise 101: All you need to know

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/4/10/14/3d8cfa94-1443-4c3d-9420-9f983fea01db_126_Boredom_Motivation_Momentum7cblq.mp3

Fat loss or transformation journeys can be monotonous. Same thing over and over again each week and each day. So should we regularly be changing things up? Should we be constantly shifting and adapting to how we feel about our journeys or are we actually hurting our progress by doing so? Well in this episode, we&#39;ll shed some light on that very subject

Fat loss or transformation journeys can be monotonous. Same thing over and over again each week and each day. So should we regularly be changing things up? Should we be constantly shifting and adapting to how we feel about our journeys or are we actually hurting our progress by doing so? Well in this episode, we&#39;ll shed some light on that very subject

Boredom, Motivation & Momentum

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/4/10/14/e18ad669-f159-4767-8e2e-e76d9460d939_125_Move_more_OR_eat_less639xc.mp3

When looking to lose fat we have to create a caloric deficit, but how is best to do that? Should we move more or should we eat less? Which is more optimal? Which shifts the fat faster? Well in this episode we&#39;ll discuss high energy fluxes vs low energy fluxes and answer that very question.

When looking to lose fat we have to create a caloric deficit, but how is best to do that? Should we move more or should we eat less? Which is more optimal? Which shifts the fat faster? Well in this episode we&#39;ll discuss high energy fluxes vs low energy fluxes and answer that very question.

Move more OR eat less?

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/4/10/14/a4664a4d-1600-4747-b959-61b417c2f970_124_Lifestyle_Or_Bust5yeuu.mp3

Want to truly master fat loss and not have to do the same journey losing the same weight over and over again? Then THIS is the episode you&#39;re going to want to have on repeat to remind you of what is truly important and what truly sticks, when it comes to transformation.

Want to truly master fat loss and not have to do the same journey losing the same weight over and over again? Then THIS is the episode you&#39;re going to want to have on repeat to remind you of what is truly important and what truly sticks, when it comes to transformation.

Lifestyle Or Bust

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/4/10/14/7267176c-66e9-4427-9463-9b281ae72573_123_Micromanaging_Will_KILL_Your_Results_9yzgl.mp3

A throwback to my gym managing days with a story all about micro-managing and how it nearly led to me leaving a job that I loved and why you shouldn&#39;t wish for a trainer to be &#34;on you&#34; every second of the day to keep you accountable.

A throwback to my gym managing days with a story all about micro-managing and how it nearly led to me leaving a job that I loved and why you shouldn&#39;t wish for a trainer to be &#34;on you&#34; every second of the day to keep you accountable.

Micromanaging Will KILL Your Results!

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/4/10/14/3e842908-aa98-451f-b1b3-4dca521623e9_122_Composition_Comparison94r4x.mp3

Ever compare yourself to someone else of a similar height? Weight? Age? Ever find yourself down in the dumps when you look at their progress in comparison to your own? Or perhaps judge yourself based upon what you were able to do years ago in comparison to now? If so, then you&#39;re going to want to give this one a listen...

Ever compare yourself to someone else of a similar height? Weight? Age? Ever find yourself down in the dumps when you look at their progress in comparison to your own? Or perhaps judge yourself based upon what you were able to do years ago in comparison to now? If so, then you&#39;re going to want to give this one a listen...

Composition & Comparison

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/4/10/14/3f34db5d-fa69-4a61-95cf-9d88c67ff5f4_121_January_Dieting_Do_s_Don_tsate1t.mp3

It&#39;s that diety time of year again! We&#39;re all feeling a little &#39;fluffy&#39; off the back of enjoying the festive season and we turn our attention to fast removal of body fat. So in this episode, I&#39;m going to give you some solid advice of how you can ensure January is NOT the traditional failed diet, over-restricted month that it always tends to be, and actually ensure you are successful long-term when it comes to your &#39;new year, new you&#39; endeavours.

It&#39;s that diety time of year again! We&#39;re all feeling a little &#39;fluffy&#39; off the back of enjoying the festive season and we turn our attention to fast removal of body fat. So in this episode, I&#39;m going to give you some solid advice of how you can ensure January is NOT the traditional failed diet, over-restricted month that it always tends to be, and actually ensure you are successful long-term when it comes to your &#39;new year, new you&#39; endeavours.

January Dieting Do's & Don'ts

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/4/10/14/61e22a63-2349-479f-a1f4-2b0124fb5e9e_120_Mistakes_Sump_Nuts8zafu.mp3

The tale of a mistake that almost cost me thousands and the story behind what I (and you) can learn from it and all the many mistakes we make in life and dieting. Don&#39;t disregard them, not berate yourself for them. They&#39;re actually the most important part of life and learning and can be the very reason you achieve or not.

The tale of a mistake that almost cost me thousands and the story behind what I (and you) can learn from it and all the many mistakes we make in life and dieting. Don&#39;t disregard them, not berate yourself for them. They&#39;re actually the most important part of life and learning and can be the very reason you achieve or not.

Mistakes & Sump Nuts

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/4/10/14/d2a16654-2e6b-42f0-b738-0e8ab8a6e213_119_The_Boogeyman7z4uz.mp3

Give something a name and you give it power. So when it comes to how you&#39;re feeling in your own life and the troubles you&#39;re facing, especially those within your own mind, give this one a listen. I promise, it&#39;ll help...

Give something a name and you give it power. So when it comes to how you&#39;re feeling in your own life and the troubles you&#39;re facing, especially those within your own mind, give this one a listen. I promise, it&#39;ll help...

The Boogeyman

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/4/10/14/42e08d94-e90c-47fc-9e23-da8eb1a026b1_118_The_Weight_Of_Lifebda42.mp3

Life is taxing. In every walk of it. Same too goes for coaching and supporting people. You give a piece of yourself to everyone you work with but that doesn&#39;t come for free where your own mental health is concerned. And so in this episode, I&#39;m going to dig a little deeper into the psychology and the pressure behind being &#39;Mr Motivator&#39; all the time and hopefully help you too find a balance with the pressures you face in your own life.

Life is taxing. In every walk of it. Same too goes for coaching and supporting people. You give a piece of yourself to everyone you work with but that doesn&#39;t come for free where your own mental health is concerned. And so in this episode, I&#39;m going to dig a little deeper into the psychology and the pressure behind being &#39;Mr Motivator&#39; all the time and hopefully help you too find a balance with the pressures you face in your own life.

The Weight Of Life

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/4/10/14/8e214a19-992f-47c0-945d-2ceadc57fc84_117_The_Court_Of_Public_Opinion6psb6.mp3

The whole world and his wife are going to have an opinion about what you&#39;re doing and how you&#39;re doing it when you begin your transformation journey or when your results start to show. The problem is when these opinions distract us from the actually beneficial practices that facilitated those results in the first place. So in this episode, we&#39;ll delve deeper into the court of public opinion and why people have the thoughts and opinions they do and how you can stay focused on what you need to do to get results.

The whole world and his wife are going to have an opinion about what you&#39;re doing and how you&#39;re doing it when you begin your transformation journey or when your results start to show. The problem is when these opinions distract us from the actually beneficial practices that facilitated those results in the first place. So in this episode, we&#39;ll delve deeper into the court of public opinion and why people have the thoughts and opinions they do and how you can stay focused on what you need to do to get results.

The Court Of Public Opinion

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/4/10/14/5ffa19c0-905f-4618-8a84-16d2b252a2e1_116_Weight_Loss_Surgery_Medication79uvu.mp3

Many times I get messaged asking my opinion on weight loss surgery or weight loss medication. And with a new wave of drugs on the market and on TV glamourising the apparent &#39;ease&#39; of fat loss by just having an injection or taking a pull, I wanted to give my opinion based on my real-world experience in Tier 3 and 4 weight management. So in this episode we delve deeper into what you should expect and understand when it comes to seemingly taking the &#39;easy option&#39;.

Many times I get messaged asking my opinion on weight loss surgery or weight loss medication. And with a new wave of drugs on the market and on TV glamourising the apparent &#39;ease&#39; of fat loss by just having an injection or taking a pull, I wanted to give my opinion based on my real-world experience in Tier 3 and 4 weight management. So in this episode we delve deeper into what you should expect and understand when it comes to seemingly taking the &#39;easy option&#39;.

Weight Loss Surgery & Medication

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/4/10/14/40dcb3ad-6b6d-4fb3-be2e-f41d819c3896_115_This_is_gonna_suckbjtry.mp3

Transformation. It&#39;s hard. No sugar coating this one, regardless of the process or programme you embark on, it&#39;s going to go south on you at some point and you&#39;re going to initiate FIGHT or FLIGHT mode. Question is, how do you ensure you choose fight? How do you continue when the going get&#39;s tough? In this episode, we delve deeper. Enjoy.

Transformation. It&#39;s hard. No sugar coating this one, regardless of the process or programme you embark on, it&#39;s going to go south on you at some point and you&#39;re going to initiate FIGHT or FLIGHT mode. Question is, how do you ensure you choose fight? How do you continue when the going get&#39;s tough? In this episode, we delve deeper. Enjoy.

This is gonna suck.

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/4/10/14/f75ad5b5-115a-472e-9f6c-3d6f6e83daa3_114_Origin_Storiesbb7tc.mp3

Life ultimately shapes who we become, but what we forget is we have the choice of how we respond to the challenges and traumas we face. So in this episode, let&#39;s discuss a different outlook, a way to shape our world off the back of those traumas in a positive way, rather than a negative one.

Life ultimately shapes who we become, but what we forget is we have the choice of how we respond to the challenges and traumas we face. So in this episode, let&#39;s discuss a different outlook, a way to shape our world off the back of those traumas in a positive way, rather than a negative one.

Heroes & Villains

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/4/10/14/b826edba-a7cf-437a-8619-193409755ff5_113_Enough_with_the_absolutes_axyk9.mp3

In an industry obsessed with &#39;GOOD&#39; and &#39;BAD&#39; make sure you see the wood through the trees when it comes to the nuance of life. You are unique, your experiences, the way you see the world and even your reaction to it are unique. So make sure you remember the importance of consistency and momentum when it comes to your life and the way you apply the changes you&#39;re making. In this episode, we dig deeper into that. Enjoy

In an industry obsessed with &#39;GOOD&#39; and &#39;BAD&#39; make sure you see the wood through the trees when it comes to the nuance of life. You are unique, your experiences, the way you see the world and even your reaction to it are unique. So make sure you remember the importance of consistency and momentum when it comes to your life and the way you apply the changes you&#39;re making. In this episode, we dig deeper into that. Enjoy

Enough with the absolutes!

Lifestyle, fitness & mindset lessons designed for everyone who realises that life's too short to just diet & act like a twat!