Weight Loss & Fitness Tips
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, motivation and more…
Topic Categories:
Pacing Techniques for a Faster Hyrox
In Hyrox, as with most endurance sports, pacing can be the difference between feeling strong and finishing well – or burning out halfway through. With
Reframing: A Powerful Mindset Shift for Success in Work, Sports, and Weight Loss
Reframing is a psychological technique that involves changing the way we view a situation in order to create a more positive or productive mindset. Rather
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 it’s gaining
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
The “Stall and Whoosh” Phenomenon in Dieting: What Is It, and Is It Real?
If you’ve ever tried to lose weight, you may have experienced the frustrating plateau – a period when your progress seems to come to a
Cheat Meals and Cheat Days: The Good, The Bad, and Why I Don’t Use the Word “Cheat” With My Clients
When it comes to dieting, there’s one topic that always seems to pop up in conversations: cheat meals and cheat days. You’ve probably heard the term thrown around
How Amateur Athletes Overcomplicate Nutrition: The Truth About Fuelling Like a Pro
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
The Benefits of Online Weight Loss, Health or Fitness Coaching
I offer online weight loss coaching, and most of my clients I work with are purely online. Even for those clients who do see me
Wearables: Can You Trust Them to Track Calories?
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
Cortisol Belly: What Is It, Is It Real, and How Can You Tackle It?
You may have heard the term “cortisol belly” floating around in wellness circles. It conjures images of stubborn belly fat that won’t budge, no matter
The Myth of Motivation
Most of us have waited for that burst of motivation to appear – whether it is for fitness motivation, weight loss or some other big
What is the Microbiome, and Does It Really Affect Your Health and Weight?
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 a Corporate Health and Wellness Programme and How Does It Benefit Your Organisation?
A corporate health and wellness programme is a set of activities, resources, or initiatives designed to improve the physical, mental, and emotional well-being of employees.
Why Diets Fail and How to Fix It
Here are the top reasons that I see, as a weight loss and accountability coach, as to why many diets fail: 1. Unrealistic Expectations The
The Role of Insulin Resistance in Weight Gain
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
The Benefits of an Off-Season: How to Structure an Off-Season That Makes Runners, Cyclists, and Triathletes Faster and Stronger
Winter miles, summer smiles! For amateur runners, cyclists, and triathletes, the idea of “taking time off” from regular training might seem counterproductive. After all, if
How to Approach Nutrition in the Off-Season: for Runners, Triathletes, and Cyclists
The off-season is a glorious time for amateur athletes – a break from the rigours of intense training and competition, a chance to unwind, and
Getting Jiggy with Fitness in Your Golden Years!
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
Can I Drink Alcohol and Still Lose Weight?
When trying to lose some weight, many of us wonder if we can still enjoy a tipple without sabotaging our goals. The short answer is
Zone 2 Training: What It Is and How It Can Help You
If you’ve been hanging around the running, cycling, HYROX or triathlon communities lately, you’ve probably heard the buzz about Zone 2 training. From pro athletes
The Power of 15: How 15 Minutes For Yourself Can Boost Weight Loss
When busy or under pressure, trying for weight loss often feels like another full-time job, leaving many of us feeling overwhelmed. But what if I
Junk Miles: What Are They and Should You Avoid Them?
If you’re a runner, cyclist, or triathlete, chances are you’ve heard the term “junk miles” thrown around in training conversations. It’s one of those phrases
Not The Enemy: Fats
In the world of nutrition, fats have long been villainised, blamed for weight gain and heart disease. However, this view is outdated and oversimplified. Fats
Not The Enemy: Carbohydrates (Carbs)
Carbohydrates often get a bad reputation in the world of nutrition, but they are not the enemy. In fact, carbs are a crucial part of
Understanding Satiety: Foods That Help You Feel Full
With so much processed foods available, it’s easy to consume empty calories that leave us feeling unsatisfied leading to increased hunger. Understanding satiety and incorporating
Why It’s Important to Train Your Gut for Sporting Events
With my sport event and athlete clients, we work on event nutrition as well as fitness. Sometimes we will also find out the brands of
The Myth of Juice Detoxes and Detox Diets: Understanding How Your Body Detoxifies
Detoxes like juice cleanses have become increasingly popular. They often promise rapid weight loss, improved energy, and a full-body detox, but the truth behind these
Ghrelin, Leptin, and the Perils of Crash Dieting
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
Hyrox Training For Wall Balls
In a Hyrox competition, participants are required to complete a total of 100 wall balls at the final exercise station. You can break this up
Where Does Fat Go When You Lose Weight?
Losing weight can sometimes feel like a mystery, especially when it comes to understanding where the fat actually goes. Many of us put in hours
Strategies to Help Stop a Binge Eating Episode
I don’t generally like using the word “binge” as this can relate to medical disorders such as Bulimia Nervosa or Binge Eating Disorder and so
Can You Lose Weight and Gain Muscle at the Same Time?
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
Tips for Exercising, Running, or Cycling in the Heat
I can FINALLY post this blog as it looks like we have a hot week ahead of us in the UK!! As the heat goes
10 Ways to Manage or Reduce Stress
Stress is a natural part of life, but when it becomes overwhelming, it can have adverse effects on our mental and physical health. Here are
Why We’re Mad for Munchies and Sweet Treats (and How to Nip the cravings in the Bud)
Oh, the call of a crunchy packet of crisps or the lure of a shimmering bag of Haribo. Sweet, sweet, Haribo (sorry I seem to
How the Menstrual Cycle Affects Your Scale Weight and The Gym
Blogging about this topic does fill me with some fear that I will come across like a Mansplaining idiot! If I am honest, it has
Running for Hyrox: A Simple Training Plan for New Runners
Getting Started with Hyrox Running So, you’re interested in Hyrox, maybe have an event coming up and want to start running but haven’t really run
ADHD and Hunger: More Than Just a Matter of Willpower
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
Fibre’s Role in Weight Loss and Health
Fibre is a key nutrient in any healthy diet and in weight management. It has a role in digestive health, regulating blood sugar levels, and
How Should I Fuel A 10K Run?
Preparing for a 10k run involves properly fuelling your body to maximise performance and ensure a comfortable race. Here’s what to eat and when: 1.
Warm-Up Routine for Joggers
A good warm-up routine can help prevent injuries and prepare your body for a jog. Here’s a 10-minute warm-up routine designed for joggers: 1. Minute
Metabolism. What is it and can it be fast or slow?
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
Why Is It Harder to Lose Weight with PCOS?
Women with Polycystic Ovary Syndrome (PCOS) tend to have a slower metabolism – making it harder to maintain or lose weight – due to several
Why Some People Argue Exercise Doesn’t Help You Lose Weight: Understanding the Pitfalls and How to Avoid Them
For weight loss, exercise is often touted as a crucial component. Yet, a significant number of people maintain that exercise does not help you lose
The Link Between Muscle and Longevity
As we age, maintaining muscle mass and strength becomes increasingly important, not just for mobility and independence, but also as a significant predictor of overall
Unravelling Starvation Mode: Myths and Realities
In the world of weight loss and dieting, “starvation mode” and “adaptive thermogenesis” are terms that often surface, surrounded by a mix of concern, confusion,
What Are The Pillars of Good Habit or Nutrition Coaching?
In the context of habit or nutrition coaching, focusing on some foundational pillars can significantly increase the effectiveness and sustainability of client’s lifestyle changes. These
Does Calories Counting Work?
Calorie counting does work, no matter what some so called experts have been saying on podcasts recently! It is not for everyone though and there
Creatine for Women During Perimenopause and Postmenopause: A Potential Ally
Creatine, a compound that’s gained substantial attention within the athletic community for its ability to enhance physical performance and muscle mass, is stepping into the