One of the key challenges when creating a unified approach to transformations and fitness is that people vary widely in body shape, fitness levels, and habits. Someone who’s been sedentary and carrying extra weight for years will need a different plan than a seasoned...

I have competed in two Hyrox fitness events over the last week, one here in the UK and another in Poland. I will also do one in Sweden next month. To those who do not know, Hyrox is a hybrid fitness event, where you run 8 x 1 km with an exercise in between each of the...

Last week I covered all you need to know about carbohydrates and discussed how it is still falsely blamed by most people for why they cannot get into shape. The carb myth is one of many out there which is still believed and it makes getting into shape way harder than...

On Friday night, I’m back doing a Hyrox event, so I’m putting in a little bit of carb loading. The event will last 60-70 minutes, so I don’t need to do an intense carb load like you would for a marathon, but it’s something to do for a bit of fun.   Carbohydrates...

Last weekend I went to Rome, which meant I was surrounded by thousands of other tourists at the Colosseum, Vatican, and other tourist spots. When you’re around so many people, you get to see the true state of health & fitness in society.   I often discuss...

A few weeks ago, I wrote about what an optimal fitness program would look like and described how I would structure it in terms of aerobic, resistance, and flexibility training. The ideal plan had a lot more exercise in it than most people are currently doing. Because...

This week stumbled upon Google Notebook Lm which is an AI tool that will make a podcast out of your book or notes on any topic. So, I uploaded my book and it created a very convincingly real podcast which you can listen to below:In the fictional discussion between the...

I've competed in a range of sports: 400m running, rugby, bodybuilding, samba, and now Hyrox. In all of these, taking steroids would have offered a significant performance boost. This day and age taking PED's (performance enhancing drugs) is very common, it is...

Today I was having one of my core conversations with a fairly new client. It was about taste, which is one of the most overlooked elements of any nutrition plan. In an effort to eat “clean” or measure food intake people think they can bypass the importance of...

Last week I wrote about the optimal exercise programme and outlined what that would look like. It was fairly unsustainable for the average person and I gave you a couple of more realistic options for how to handle it. This got me thinking about what is the optimal...

I was in Dubai last week amongst roaring 40c+ temperatures where I went on perhaps my hottest run ever which I had to stop for fear of collapsing. While I was there I watched a couple of videos on the ideal exercise mix.    For a long time, I have criticised the most...

For a long time, I have said that most people should be able to do a light jog for up to 10 minutes. This means that your joints are healthy enough to be able to do a little run without pain and that your fitness levels are at a nice enough place you can run for a...