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:
How to Read Food Labels: What Do All the Numbers Mean, and Can You Trust Them?
Food labels are everywhere, from a morning cereal box to an evening ready meal. They’re packed with numbers, percentages, and ingredients lists, all designed to
How to Gain Muscle and Lose Fat in Your 40s and 50s
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 –
Why Does Processed Sugar Increase My Anxiety?
It’s no secret that what we eat can have a big impact on how we feel – not just physically, but mentally too. One of
How to Stick to Your Diet When Travelling for Work (Even With Client Dinners and Hotel Food!)
Travelling for work sounds glamorous in theory, but anyone who’s done it regularly knows the reality can feel like a blur of hotel breakfasts, client
Why Your Environment Could Be Sabotaging Your Weight Loss Goals
When people think about losing weight, they often focus on what’s on their plate or how much they’re exercising. But have you ever considered how
Metcons: What Are They, and How Often Should You Do Them?
The Truth About Metabolic Conditioning Workouts You’ve probably heard gym goers, CrossFit enthusiasts, people training for a HYROX , or strength and conditioning coaches throw
Why Starting to Eat Breakfast Again Can Make You Feel Hungrier
You decide it’s time to get back into a healthier routine. You’ve heard that skipping breakfast might not be helping your energy levels or your
How I Quiet the Food Noise in My Head
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
Why Fat Spot Reduction Is a Myth (And What You Can Do About It When Losing Weight)
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,
Fruit Sugar Showdown: Is Fruit OK?
When I was overweight, I never ate fruit. The closest I got to fruit was Haribo! But I love fruit now. There’s been a lot
Does Calorie Counting Really Work for Weight Loss?
If you’ve ever Googled “how to lose weight,” chances are calorie counting popped up as the go-to advice. It seems simple enough: eat fewer calories
How to Handle Easter When You’re on a Diet
Easter is one of those times of year when chocolate seems to be everywhere. Supermarket aisles are stacked high with eggs, hot cross buns appear at
Weight Loss Coach: What I Actually Do
That’s me in the before and after photo above. Before I tell you about my own story though, let’s start with what I actually do
Cyclists: How to Plan, Train for, and Complete Your First 100km Ride with Ease
When I first started cycling again, over a decade ago, my first ride back was about 30 minutes – and I ached for days! Since
How to Build a Weight Loss-Friendly Plate Without Feeling Deprived
When it comes to losing weight, many people think they’ll have to wave goodbye to flavour, enjoyment, and satisfaction. But that couldn’t be further from
How to Handle Weekends on a Weight Loss Journey (Without Feeling Like You Have No Life)
You’re smashing your week. Eating well, getting your workouts in, feeling like you’ve finally got things under control. Then Friday rolls around, and suddenly, it’s
Hyrox Exercise Alternatives: How to Train Without the Official Equipment
People take on HYROX for all sorts of reasons – whether it’s because they are trying to lose weight, get fitter, push themselves with a
Could GLP-1 Weight Loss Drugs Trigger an Osteoporosis Crisis In the Future?
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
Collagen Supplements vs. Collagen from a Healthy Diet
I’ve been asked by three different clients this month about collagen supplements, so it seemed like a good time to write a blog on this
Meal Timing: Does It Really Matter for Weight Loss?
When it comes to weight loss, you’ve probably heard advice like, “Don’t eat after 7pm” or “Breakfast is the most important meal of the day.”
Breaking Through a Weight Loss or Fitness Plateau: Tips to Keep Progressing
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 –
Protein Products: Are They Good for You or Bad for You?
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.
Menopause and Mental Health: How Fitness and Nutrition Can Support You
Menopause isn’t just about hot flushes and hormonal changes – it can have a big impact on your mental health too. Many women experience mood
Breaking Free from Limiting Beliefs in Fitness and Weight Loss
Ever found yourself saying, “I’m just not a gym person” or “I’ll never be able to run 5K”? Maybe you’ve thought, “I’ve always been overweight, so that’s just how
Why Weight Loss Improves Health – And Why Your Diet Choice Doesn’t Matter
When it comes to losing weight, there’s a never-ending debate about the best diet. Some swear by low-carb, others champion plant-based eating, while some insist
Juggling Life and Training for a Triathlon: Tackling the Triple Threat
Training for a triathlon can feel like stepping into a whirlwind. It’s not just about swimming, cycling, and running – it’s about balancing them all
How to Manage Cravings Without Blowing Your Weight Loss Diet
Cravings. We all get them, whether it’s for chocolate, pizza, or crisps. And let’s be honest – they can feel like the ultimate test when
Why Do Some People Lose Friends When They Lose Weight, Get Fitter, or Make a Big Life Change?
As an online weight loss coach, there are sometimes some tough topics that get discussed, and this is one of them. Making a big change
How to Build Your Weekly Running Plan Without Overtraining
Embarking on a running journey is an excellent way to enhance your fitness, clear your mind, and achieve personal milestones. However, it’s crucial to strike
The Longevity Principles of Dr Peter Attia’s Outlive
I have been listening to a very interesting book by Dr Peter Attia: Outlive. I have also been listening to a lot of podcasts where
How to Eat Out and Still Stay on Track with Your Weight Loss Goals
As an online weight loss coach, eating out is something I discuss a lot with my coaching clients. Eating out can feel like a bit
The Role of a Weight Loss Accountability Coach: A Simple Guide
Embarking on a weight loss journey is a common decision, but it’s one often riddled with challenges, distractions, and moments of discouragement. Imagine having a
Time Boxing: The Secret to Achieving More with Less Stress
Time is one of our most valuable resources, yet many of us struggle to use it effectively. Enter time boxing, a simple yet powerful tool that
Mastering Meal Prep: Weight Loss Without Spending Hours in the Kitchen
Meal prep. It sounds like one of those things only fitness fanatics with loads of time on their hands do, right? But here’s the secret:
Why Willpower Isn’t the Key to Weight Loss
When it comes to weight loss, getting healthier, or fitness, willpower is often seen as the ultimate weapon. People talk about needing more of it,
How You Can Make Progress in 2025: 10 Top Tips for Weight Loss, Fitness or Health
As a coach and personal trainer, I’m here to help people achieve their goals, whether that’s fat loss, getting fitter, competing in a sport, or
Cardio vs Strength Training for Weight Loss
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
How to Stop Emotional Eating Without Feeling Deprived
Emotional eating is something most of us have done at some point. Whether it’s reaching for a tub of ice cream after a tough day
How to Incorporate Olympic Weightlifting Into Your Training Routine (Includes A Sample Beginner Workout)
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
How to Stay Active and Energised During Menopause
Menopause can feel like a whirlwind of changes – from sudden hot flushes to mood swings that catch you off guard, not to mention fatigue,
How to Enjoy Christmas Food and Drink Without Undoing Your Year of Progress
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
Stay Active This Festive Season: Tips to Keep Moving While Still Enjoying Christmas
The festive season is a time of joy, indulgence, and spending time with loved ones. But with parties, cosy evenings in, and all the delicious
Top 10 Christmas Foods and Drinks with Calories: Your Festive Guide
Christmas foods and drinks are about more than just calories—they’re about celebration and joy. Enjoy your festive favourites guilt-free, but if you’re mindful of your
Top Tips for Running and Cycling in Winter: Stay Safe, Warm, and Motivated
Winter brings a unique set of challenges. Whether you’re a keen runner, a committed cyclist, or a bit of both, colder temperatures, shorter days, and
Why You Might Feel Hungrier in Winter
As winter rolls in, many of us find ourselves constantly reaching for snacks, craving warm, hearty meals, and just feeling a little hungrier than usual.
Pacing Techniques for a Faster Hyrox
How do you pace yourself better in a HYROX race so you don’t burn out halfway through? Start slower than you think, find a consistent
Reframing Techniques: A Powerful Mindset Shift for Success in Work, Sports, and Weight Loss
Struggling to stay motivated in weight loss, sport, health, or your career? Reframing your perspective can help you move forward – even when progress feels
What is HRV, and Should You Care About It?
If you’re into fitness or training, you may have come across the term HRV – short for Heart Rate Variability. It might sound a bit technical, but
Why Being Told to ‘Finish Your Plate’ as a Kid Could Lead to Weight Gain as an Adult, and What You Can Do About It
Growing up, many of us heard the familiar phrase at the dinner table: “You’re not leaving until your plate is empty!” While this might have
Muscle Does Not Weigh More Than Fat: The Truth About Muscle, Fat, and the Scales
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