One of the main things I chat about with my weight loss accountability coaching clients is obviously about food intake and calorie tracking. With my […]
Why Do People Underreport Calories and How Much They Eat? Read More »
Since the start of the year, I’ve seen a lot of posts doing the rounds again saying that once you’re over 50, you should only
Weightlifting Over 50: Stop Only Lifting Light and Start Training Properly Read More »
Intermittent fasting for weight loss works for some people because it shortens the eating window, which often reduces overall calorie intake without obsessively tracking everything.
Weight regain after a diet is common, and it usually happens gradually rather than suddenly. If that sounds familiar, you are not weak and you are
Weight Regain After a Diet: Why It Happens and How to Stop It Read More »
Gym injuries are fairly common, but the good news is that most of them are avoidable. They usually happen because someone jumps ahead of where
What Are the Most Common Gym Injuries and How To Prevent Them Read More »
Most people have heard phrases like fat burning zone, fuel your training or carb loading, but very few people understand what these things actually mean.
Surgical menopause can hit really hard. Even when someone is well prepared for the surgery itself, the changes that follow can come as a shock.
Surgical Menopause, Weight Gain, Energy and Fitness Read More »
I see this a lot in practice, even when two people feel like they’re putting in the same effort. Sometimes it comes up when I’m
Why Do Some People Lose Weight Faster Than Others? Read More »
Overeating happens to everyone. A meal out, a weekend away, a celebration, or just one of those days where things snowball. The question most people
Building muscle does not have to be complicated. You do not need to train like a bodybuilder, follow extreme routines or live on chicken and
Maximising Hypertrophy: A Simple Guide to Building More Muscle Read More »
Glycogen and glucagon sound almost identical, which is why some people mix them up. They are completely different things. One is a stored form of
Many people still think of fat loss as a cardio only game. If you want to lose weight, you run, cycle or bash away on
Can you lose weight if you sit at a desk all day? Or does a nine to five job in front of a screen make
Many people want help with their health or weight, but they are unsure who to turn to. Some search for a dietitian, others look for
If you have ever been on antidepressants and noticed your weight creeping up, you are definitely not alone. It is one of the most common
Bodyweight training is useful for people who want a simple, flexible way to build strength. Some use it when they are short on time, others
Bodyweight Training: How Strong Can You Really Get Without Weights? Read More »
The clocks are about to change, the evenings are drawing in, and the weather is getting colder. For many people this is the time of
A new investigation has found elevated lead levels in many popular protein powders and shakes, raising questions about protein supplement safety. Protein powders and shakes
Do you really need to count calories forever to keep weight off? The short answer is no. Calorie counting is a tool you can use to
Do You Need to Count Calories Forever? How to Maintain Weight Without Tracking Read More »
Testosterone is something that seems to come up more often in conversations now with male weight loss coach and online personal training clients than it
Understanding the Testosterone-Muscle-Weight Loss Connection: A Guide for Ageing Men Read More »
What is shocking the body or muscle? Can you really confuse a muscle into growing faster? The idea of muscle confusion has been around for
Is Muscle Confusion Real or Just a Fitness Myth? Read More »
How does ADHD affect hunger and fitness, and why does it sometimes lead to challenges with eating or exercise routines? Not everyone with ADHD experiences
ADHD, Fitness and Hunger: Building Healthy Routines That Last Read More »
How do you get enough nutrients while taking GLP-1 weight loss jabs like Wegovy, Ozempic or Mounjaro? These injections reduce your appetite and help you eat
Weight Loss Jab Nutrition Guide: How to Get Enough Nutrients on GLP-1 Injections Read More »
Worried about regaining weight after stopping GLP-1 injections like Wegovy, Ozempic or Mounjaro? You’re not alone. Many people find losing weight on these medications is
How to Keep Weight Off After GLP-1 Injections: Protein and Strength Training Explained Read More »
Can you really improve your sleep, or is it just something that happens?Yes, you absolutely can improve your sleep. Better sleep is not just about
Functional fitness is more than just a trend or a buzzword you might have seen on social media. It’s a way of training that focuses
GLP-1 medications like Ozempic, Wegovy and Mounjaro do not directly improve sports performance, even though they are becoming popular among some athletes and gym-goers for
What this BMI guide covers What BMI should I be?Most adults fall into a healthy range between 18.5 and 24.9, but that number is not
I work as a fitness coach – covering weight loss coaching, personal training and health, and sports coaching – with most of my clients on
Online personal training used to sound a bit strange, didn’t it? The idea of working with a coach from your phone or laptop instead of
If you’re in your 40s or 50s (or older!) and want to build muscle, lose body fat, and feel stronger, it’s not too late –
How to Gain Muscle and Lose Fat in Your 40s and 50s Read More »
Reducing food noise and managing cravings. This is something that comes up quite often in conversation with my weight loss coaching clients, and something I
We’ve all seen the promises: “Lose belly fat with this one trick!” or “Get rid of thigh fat in just two weeks!” They sound amazing,
Why Fat Spot Reduction Is a Myth (And What You Can Do About It When Losing Weight) Read More »
GLP-1 medications like Ozempic and Wegovy have been making headlines as powerful tools for weight loss. Originally developed to treat type 2 diabetes, these drugs
Could GLP-1 Weight Loss Drugs Trigger an Osteoporosis Crisis In the Future? Read More »
Hitting a plateau in your weight loss or fitness journey can feel frustrating. You’ve been working hard, sticking to your plan, and seeing results –
Breaking Through a Weight Loss or Fitness Plateau: Tips to Keep Progressing Read More »
Protein products have exploded in popularity in recent years, with everything from protein bars and shakes to high-protein yoghurts and even bread lining supermarket shelves.
Protein Products: Are They Good for You or Bad for You? Read More »
When it comes to losing weight, the internet and social media is full of conflicting advice. Some people swear by running, cycling, or any kind
When it comes to improving strength, power, and overall fitness, Olympic Weightlifting is one of the most effective and exciting training methods around. The good
Christmas is a time for indulgence – mince pies, mulled wine, turkey with all the trimmings, and let’s not forget the tin of chocolates that
How to Enjoy Christmas Food and Drink Without Undoing Your Year of Progress Read More »
A common adage in fitness circles is that “muscle weighs more than fat,” a phrase that, while well-intentioned, is a simplification that can lead to
Muscle Does Not Weigh More Than Fat: The Truth About Muscle, Fat, and the Scales Read More »
Nutrition plays an essential role in any athlete’s performance, but it’s a topic that is often overcomplicated by amateurs. Many recreational athletes mistakenly believe that
How Amateur Athletes Overcomplicate Nutrition: The Truth About Fuelling Like a Pro Read More »
As fitness tech gets smarter, gadgets like Garmin, Fitbit, WHOOP and Apple Watches have become little health coaches on our wrists. They promise to keep
Wearables: Can You Trust Them to Track Calories? Read More »
When people talk about health and well-being these days, the word “microbiome” often pops up. You’ve probably heard it mentioned on podcasts, on TikTok, in
What is the Microbiome, and Does It Really Affect Your Health and Weight? Read More »
This article is not intended to provide medical advice. If you have, or suspect you have, any medical conditions, always seek assistance from a qualified
Ah, the golden years! A time when you’ve earned the right to kick back, wear whatever you please, and say cheeky things and get away
Getting Jiggy with Fitness in Your Golden Years! Read More »
In body weight regulation, two hormones take centre stage: ghrelin and leptin. Together, they play a pivotal role in our hunger signals, energy regulation, and
Ghrelin, Leptin, and the Perils of Crash Dieting Read More »
I am often asked by clients if it is possible to lose weight and gain muscle at the same time. For most of my clients
Can You Lose Weight and Gain Muscle at the Same Time? Read More »
Your weight can swing by up to 1-2 kg during your menstrual cycle due to water retention and hormonal changes. Yes, your period can affect
How the Menstrual Cycle Affects Your Scale Weight and The Gym Read More »
Managing hunger and eating habits can be more challenging for some people with ADHD due to factors like being impulsive, forgetfulness, dopamine chasing and sense
ADHD and Hunger: More Than Just a Matter of Willpower Read More »
Metabolism is a term that refers to all the chemical reactions in your body that keep your body alive and functioning. However, when most people
Metabolism. What is it and can it be fast or slow? Read More »
