It has been a while since I posted some of the research articles I have been reading that could apply to you:   Research 1 - Nutrition Plan Macro's Do Not Affect Results. This study reviewed over 120 trials, comparing popular diets like Atkins, DASH, and...

Christmas is just around the corner, but there’s still enough time to make a difference in the final weeks before the festive period kicks into full swing. You can set yourself up to enjoy the holidays in a better mindset. Most people overestimate how much effort or...

This week we saw all the winter weather conditions the UK has to offer, a hard frost as we hit -3c, followed by snow which then turned into heavy rain. To round off the week we had super strong winds and a balmy 17c over the weekend. With weather like this, it is no...

I recorded a few videos for Tik Tok this week around fitness motivation. As a reader of this newsletter and hopefully my book you will know that I view motivation being just one element amongst other factors, which gets way too much attention in lieu of the other...

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...