Weight Loss & Fitness Blog
After coaching for over nine years, it seems like a good time to start sharing more of my knowledge and ideas. So, this is my blog covering the kinds of topics that I discuss with my clients including weight loss, strength training, exercise, nutrition, goal setting, ageing, training plans, muscle gain, wellness, menopause, mental health, time management, weight management, motivation and more…
Topic Categories:
What Is Sarcopenic Obesity And Why Losing Weight Isn’t Always Enough
Sarcopenic obesity is when low muscle mass and higher body fat exist at the same time. It is far more common than people realise, especially
What Is an Almond Mum? The Meaning, the Origin, and Why It Matters for Weight Loss
An almond mum is a term used to describe a mother who has a restrictive or controlling relationship with food and, often without realising it,
Carb Cycling for Runners, Cyclists and Weight Loss
Carb cycling has become more popular and a lot of people now ask me when I am coaching for running and cycling, and also when
Why You Should Tell Your Coach When You’re Struggling Instead Of Hiding It
I work with a range of clients. Most are weight loss coaching clients, but I also work with people who want to get fitter, build
How I Lost 30kg and Kept It Off Without Extreme Dieting
About 12 or 13 years ago, I was at least four, if not five stone heavier than I am now. That’s roughly 25 to 32kg.
Focus on What You Can Control and Let Go of What You Can’t
There has been a lot going on in the world lately. War in Iran, more uncertainty, and world leaders arguing with each other again. Sometimes
Do Weight Loss Injections Stop Cravings? Sugar, Alcohol and GLP-1 Appetite Changes ExplaineD
One of the things that surprises people when they start weight loss injections is how quickly their appetite can change. Many people report feeling full much sooner
Why Weight Loss Is Faster at First and Then Slows Down
One of the biggest parts of my job as a weight loss coach and accountability coach is helping people not give up too early. When
What to Expect From Coaching Check-In Calls
If you work with an online weight loss coach or online personal trainer like me, regular check-in calls are often part of the process. They
Why Do People Underreport Calories and How Much They Eat?
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
Keto Diet for Weight Loss Explained
As a weight loss coach, as you can probably imagine, I usually have one or two coaching clients at any given time who are following
Weightlifting Over 50: Stop Only Lifting Light and Start Training Properly
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
Intermittent Fasting for Weight Loss: Does It Work, Is It Healthy and What Schedule Is Best?
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.
The Endocrine System and Weight Loss: What It Does, What It Doesn’t, and What Actually Matters
Hormones get talked about a lot in the weight loss world. You hear phrases like hormone imbalance, slow metabolism, fat storing mode and broken hormones.
Weight Regain After a Diet: Why It Happens and How to Stop It
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 Loss Injections: Is the Party Over?
Let me start by making something clear – this is not a hit piece on weight loss injections. Around 80 to 85 percent of my
What Are the Most Common Gym Injuries and How To Prevent Them
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
Can MCT Oil Help With Hunger And Appetite Control?
I decided to write this blog on MCT oil because I’ve had a few fat loss coaching and personal training clients ask me about it
Energy Systems Explained: How Your Body Uses Carbs and Fat To Fuel Training and Support Weight Loss
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, Weight Gain, Energy and Fitness
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.
Why Do Some People Lose Weight Faster Than Others?
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
Can You Lose Weight During Ramadan?
Ramadan raises a lot of questions for people who are trying to lose weight or stay active. Some worry that fasting will stop fat loss
How To Train For HYROX and How Many Days Per Week You Need To Train: A Certified HYROX Instructor Explains
HYROX is a brilliant mix of running and functional strength. I went along to the HYROX at the ExCel in London in December last year,
How Quickly Do You Gain Fat After Overeating?
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
The Man Who Didn’t Eat For 382 Days: Angus Barbieri, Starvation Mode and Metabolism
There are some stories in the world of weight loss that are so extreme that they almost don’t sound real. One of the most famous
Maximising Hypertrophy: A Simple Guide to Building More Muscle
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
What the BMJ Study Really Says About Weight Regain After GLP-1 Weight Loss Injections
Over the past few days, headlines about weight loss injections have been everywhere again. This time the focus has been on a new BMJ meta-analysis,
New US Food Pyramid: What Does It Mean for Weight Loss?
Last month I wrote a blog about the Eatwell Plate Guide, which is the UK’s official guide to a balanced diet, and whether it is
Can Weight Loss Cause Hair Loss or Thinning? What You Need to Know
Can weight loss cause hair loss or hair thinning? Yes, it can. This is a concern I saw come up a lot in the last
Overthinking Your Weight Loss and Fitness: Analysis Paralysis
I’m a terrible over-thinker at times. It’s something I work on… a lot! Do you feel like you know a lot about weight loss and
Do You Need an Online Personal Trainer, Nutritionist or Weight Loss Coach When Using Weight Loss Injections?
Short answer: not everyone needs a coach, but most people see far better results with the right support. More people in the UK are now
How To Avoid The January All Or Nothing “New Year New Me” Trap
Every January you see the same pattern. People decide that this is the year they will fix everything. They join gyms, buy meal plans, cut
Does Caffeine Help You Lose Weight?
Caffeine is something many people turn to when they want more energy, more focus and more control of their appetite. It is something that often
The Digestive System Explained: How It Affects Weight, Health and Energy
Most people think of digestion as something that simply “happens” after you eat. In reality the digestive system is a complex but clever network that
Are All Calories Equal & What Is Caloric Availability?
It’s one of the most debated questions in nutrition: Are all calories equal? The short answer is No, they are not. While a calorie represents
Eatwell Plate Guide: Good for Weight Loss?
The Eatwell Guide is the UK’s official visual guide to a balanced diet. It divides food into five groups: fruit and vegetables, starchy carbohydrates, beans,
Indoor vs Outdoor Training for Runners and Cyclists: Which Is Best in Winter?
Indoor training becomes a lifeline once the dark evenings arrive and the winter weather hits motivation. Many runners head for the treadmill and many cyclists
Glycogen vs Glucagon: What They Are and Why They Matter for Weight Loss, Training and Diabetes
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
Unhealthy Relationship With Food: Causes, Signs, And How To Fix It
Many of my weight loss coaching clients feel like their relationship with food is more complicated than it should be. You might find yourself thinking
Diet Breaks and Refeeds: What They Really Do For Your Metabolism and Why Dieting Gets Harder Over Time
Diet breaks and refeeds are two of the most misunderstood tools in the world of weight loss and weight loss coaching. People talk about them
Why You Overeat in the Evenings (And What to Do About It)
You start the day with good intentions. Maybe you have a sensible breakfast, a careful lunch and a light snack. Then evening comes, and suddenly
Stop Waiting For The Right Time
Life Does Not Calm Down Just Because You Want It To People spend so much of their lives waiting for the perfect moment. I see
Strength Training for Fat Loss: A Simple Guide
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 With a Desk Job?
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
Dietitian vs Nutritionist vs Weight Loss Coach vs Personal Trainer: What Is the Difference?
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
Robbie Williams, Weight Loss Jabs, and Fears of “Going Blind” from GLP-1
Robbie Williams has spoken recently about changes in his eyesight while using a weight loss jab. Any time a well known person shares something like
Weight Loss: It’s Not Always About Progress
We are surrounded by messages about progress. Everywhere you look, there is talk of pushing harder, smashing goals, and staying motivated. On social media, people
Do Antidepressants Cause Weight Gain?
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
How To Run Faster Without Adding More Miles
Many runners think the only way to get quicker is to run more. It sounds logical. More miles should mean more fitness and better times.
Apple Cider Vinegar for Weight Loss: Does It Really Work?
Apple cider vinegar has become one of the most talked about wellness trends, especially when it comes to weight loss. Social media is full of