When weight loss programs rely on exercise as the main driver of creating an energy debt, they usually fail. The reason isn't because exercise won't create an energy deficit - but because knowing that it creates an energy deficit causes people to change their diet. And

Few activities exist where your input is the singular force that shapes your results. In team sports, you play a finite game with near instant results. Whether you play well or really well only effects the outcome some arbitrary and intractable amount. In business, the results are tangible but the

Making sure you actually enjoy the process of your fitness plan is just as important as the details of the plan itself. There are different types of enjoyment though - from pure hedonism to pragmatic satisfaction. I believe the fat loss phase is a great time to lean into satisfaction,

I've used lots of different diet protocols to reduce body fat. They all have upsides and drawbacks. From carbohydrate cycling to ketogenic, to Paleo, flexible dieting approaches, and the old school bodybuilding approach of chicken and broccoli, not forgetting the slow-release protein before bed. What all of them

There's a simple rule that will ensure you reach your potential. Make a commitment to yourself that you'll only quit a project by swapping it for something harder. If you can't do that, then stay the easier course. By implementing that strategy, you notice

My best advice to combat hunger pangs is to keep yourself busy. Aggressive fat loss differs from other methods because your strategy needs to be so precise that you reap the benefits of a shorter fat loss phase. What I often see is the reactive aggressive diet, where people eat

Why you never bump into dream chasers and identifying your areas of dissatisfaction.

Brains over biology, powerful questions, and the re-frame that makes change possible.

What is a minimum viable training program? The National Institute for Health and Care Excellence (NICE) publishes various guidelines for healthcare provision. Including exercise guidelines for maintaining health. They recommend a minimum of 2 strength training sessions per week, plus 30 mins of low to medium intensity exercise at least

My first job after graduate school was Strength and Conditioning coach working with the University of Manchester. The school had two types of athletes: individuals chosen to access support for being talented, and athletes playing in one of a dozen sports in the university “big leagues”.  From Rugby league to

Why does lasting change feel impossible? Two common pitfalls in behavior change are 1) changing too much too fast, and 2) not having a tangible plan to go from goal setting to goal achieving.  Anything good takes time. The challenge in achieving greatness is keeping the momentum alive long enough