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:
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
How To Ride and Climb Faster On Your Bike
Most cyclists want to ride faster and feel stronger on hills. It is a common goal whether you are training for events, riding with friends,
GLP-1 Agonists and Antagonists Explained Simply
What are GLP-1 agonists and antagonists, and how do they work? These terms describe how certain medications interact with the body’s natural GLP-1 hormone, which
Bodyweight Training: How Strong Can You Really Get Without Weights?
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
How to Stay Motivated During the Winter Months
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
Lead In Protein Powders: What You Need To Know
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
How to Build Lasting Habits While on Weight Loss Injections
Habits are something I work on a lot as a weight loss coach with my clients. But can you build long term habits while on
Volume Eating: The Simple Way To Stay Full On Fewer Calories
How can I stop feeling hungry when on a diet? Feeling hungry all the time is a challenge for many people when trying to lose
Fuelling for Performance: How to Manage Weight Loss While Training for a Race or Event
Can you lose weight and still perform well when training for a race or event? It is a question many runners and cyclists quietly wonder
What Is Appraisal Theory and Why It Matters for Weight Loss and Fitness
Appraisal theory is a way of understanding how our thoughts shape our emotional reactions and behaviour. In simple terms, it is about how we interpret
Joe Wicks and the Killer Protein Bar: Clever Stunt or Unhelpful Message?
Channel 4 has teamed up with Joe Wicks for a new documentary, and it is definitely going to get people talking. He has worked with
Do You Need to Count Calories Forever? How to Maintain Weight Without Tracking
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
Serena Williams, GLP-1s and What It Means When an Elite Athlete Chooses Weight Loss Medication
Serena Williams is one of the most successful athletes in history. With 23 Grand Slam titles and a reputation for being not only powerful but
Understanding the Testosterone-Muscle-Weight Loss Connection: A Guide for Ageing Men
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
Making the Transition Off Weight Loss Injections
What happens when you stop weight loss injections such as Ozempic, Wegovy or Mounjaro – and can you keep the weight off afterwards? The answer
What is VO2 Max, How Can It Help Your Running and Cycling, and Why It’s Vital for Longevity?
VO2 max is one of those terms you might have heard bandied about in conversations around fitness training or sports performance coaching, especially if you’re