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 Long Does It Take to Lose Weight and Why Patience Matters
How long does it take to lose weight? It is the question that a lot of my online weight loss coaching clients ask at the
ADHD, Fitness and Hunger: Building Healthy Routines That Last
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
What Is a Sedentary Athlete?
A sedentary athlete is someone who trains hard but spends most of the day sitting still. You might run, cycle, or smash big training sessions,
Joe Wicks, Fruit, Sugar and the Binge and Restrict Cycle
Can cutting out entire food groups lead to a binge and restrict cycle? Yes, it often can. When you completely avoid certain foods your cravings
Fit for TV on Netflix and The Reality of The Biggest Loser
The new Netflix documentary Fit for TV shines a spotlight on one of the most controversial weight loss shows ever made, The Biggest Loser. As
Weight Loss Jab Nutrition Guide: How to Get Enough Nutrients on GLP-1 Injections
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
Are Seed Oils Bad For You?
Are seed oils bad for you? This is a question many people ask as opinions online, and on social media, often conflict. The truth is
Why Eating the Rainbow Is Important for Weight Loss: Colourful and Nutritious Meals
Want to lose weight while improving your overall health? Wondering why eating the rainbow is important for weight loss? Filling your plate with colourful and
How to Keep Weight Off After GLP-1 Injections: Protein and Strength Training Explained
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
Can You Lose Weight on 10,000 Steps a Day?
Steps and walking is something I get asked about all the time within my work as an online weight loss accountability coach. I’ve lost weight
How to Sleep Better
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
The Post-Event Blues: Why Runners and Cyclists Often Feel Low and How to Counteract It
Whether you are a seasoned athlete or a weekend warrior, there is a unique sense of pride that comes with crossing the finish line of
What is Functional Fitness?
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
Cortisol and Your Health: What You Need to Know
Cortisol is often called the stress hormone, but there’s more to it than that. It’s a natural part of how your body responds to pressure,
Weight Loss Medications and Sport: What Athletes and Gym-Goers Need to Know About Performance, Risks and Weight Loss
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
How Many Calories Should I Eat Each Day?
It’s one of the most common questions people ask me when working with me on sustainable weight loss and fitness – how many calories should
How to Use Self-Talk to Boost Motivation and Confidence
Self-talk is the way we speak to ourselves in our own mind. It plays a powerful role in how we think, feel and act. Positive
Are Deload Weeks Necessary?
Yes, deload weeks can be necessary, but not for everyone and not all the time. A deload is a short period where you ease off
Are Overnight Oats Good For You and Good For Weight Loss?
Are overnight oats good for you, and can they help with weight loss? Yes, they can. When made with the right ingredients, overnight oats are
Can You Put Type 2 Diabetes Into Remission?
I had a client who recently had some amazing news, his type 2 diabetes has gone into remission. This was achieved through weight loss, and
Can Walking Help With Weight Loss?
Can walking help with losing weight? Yes, it absolutely can, and for a lot of people, it’s the most accessible, sustainable, and enjoyable way to
Why Do I Always Feel Hungrier on Rest Days?
Why do rest days sometimes make you feel hungrier, and is it normal, even though you are not training?It is completely normal. Your body does
Are Baked Beans Healthy? Calories and Benefits
I decided to write this because recently,while working as an accountability and weight loss coach, a few of my coaching clients asked if baked beans
Why Consistency Beats Perfection in Weight Loss and Fitness
As my weight loss accountability coaching clients will tell you, one of my favourite sayings (some might say most overused, but whatever 😉) is that
In Pain After a Bike Fit? Try Strength & Mobility
You’ve spent good money on a professional bike fit, expecting to finally ride pain-free. Your saddle’s in the right spot, your handlebars are dialled in,
Non-Scale Victories for Weight Loss
If you’re trying to lose weight and only thinking about the number on the scale, you’re not alone. It’s a habit many of us fall
What BMI Should I Be (and Is BMI Accurate?)
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
Is Organic Food Healthier and Better for Weight Loss?
Is organic food actually healthier than non-organic food? And does it make any difference if you are trying to lose weight? These are common questions I
Some Snack Ideas For Weight Loss
Finding the perfect healthy snack can be tricky when dieting, especially when you want something that’s not only tasty but also fits your nutritional goals.
Can I Eat Bread and Still Lose Weight?
For some reason, bread has become public enemy number one when people decide they want to lose weight. It’s often the first thing to go
What Is Compromised Running?
As a fitness coach, I’ve been asked a few times recently about compromised running – I think likely due to the explosion in the popularity
The Four Pillars of My Coaching: A Better Way to Transform Your Health, Weight or Fitness
I work as a fitness coach – covering weight loss coaching, personal training and health, and sports coaching – with most of my clients on
Why My Clients Don’t Feel Like They’re on a Diet
One of the most common things I hear from people I coach is, “This doesn’t feel like I am on a diet.” And honestly, that’s the whole
How to Handle Eating at a Friend’s House While Dieting: Simple Tips
Trying to lose weight but got a dinner invite? One of the most common challenges people face on a weight loss journey is what to
Cycling and Strength Training
If you’re a cyclist looking to improve your performance, incorporating strength training into your routine can be a game-changer. While cycling builds endurance and stamina,
Why Am I Not Losing Weight?
If you’re doing all the right things but the scales aren’t shifting, you’re not alone. One of the most frustrating parts of a weight loss
How Men Over 40 Can Get Rid of the Dad Bod
The term “dad bod” might sound cute, but for a lot of men over 40, it feels like a bit of a backhanded compliment. It
How to Build Consistency When You’re Always Short on Time
When I first started to lose weight and get fit, at the start I was working very long hours, and was moving and doing up
Why Working with an Online Personal Trainer or Online Fitness Coach Could Be the Best Move You Make
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
The Best Recovery Tips for Runners: From Stretching to Sleep
Recovery is an essential part of your running training, whether you’re training for a race or just enjoying your weekly jogs. It’s during recovery that
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