When it comes to health and performance, there are some variables that will have way more of a positive or negative impact than others.In today's busy world, it can be easy to become overwhelmed with all of the performance focused habits...

When it comes to health and performance, there are some variables that will have way more of a positive or negative impact than others.In today's busy world, it can be easy to become overwhelmed with all of the healthy habits you see peo...

We've all heard the saying "your vibe attracts your tribe", but what benefit does it have when its the other way around?Actively seeking out people who share the same values and goals as you can make achieving them a more enjoyable and s...

Are you struggling with energy on a dialy basis? Do you feel like your health has been on the back seat for a while?You might think fat loss is the first thing you need to do to change that, but you might want to consider going through a...

Ever go into a goal with overly ambitious and often un realisitic targets?Feel like a failure as soon as you miss a couple of days and slowly but surely the wheels fall off?What if there was a way to set targets that gives you mor...

If you had told me when I was in my twenties that at 32 I would be going to yoga classes, I would probably have laughed.That's valuable exercise time that could be spent doing chest presses...However, things change, and I like to ...

What does optimal mean to me as a coach? Is it what the science says on paper? Or should we be taking a more person centred view?In this episode, I explain how I define optimal when it comes to nutrition for health and getting in shape.<...

Music makes exercising more enjoyable for most people - but did you know there's actually science behind why we often pair exercising with our favourite beats?As well as a pair of headphones, there is another item I never go to the gym w...

Losing the belly might be the fuel that gets you moving on your fitness journey.But developing a journey mindset is vital if you want to get in shape and stay in shape.Getting in shape is one thing, staying in shape is everything....

Habits, actions and behaviours can be hard to make or break as we get older due to things being deeply ingrained in our brains.When trying to make positive changes or achieve goals like getting in shape, having subtle reminders in places...

A topic with varying views, opinions and even conflicting results in the research.In this episode I explain my view on mixing things up in the gym for the type of client I work with, who typically have less than 5 years of consistent tra...

With September on the horizon, we will soon be entering the final third of 2025 - which is crazy to type!As a transformation coach, I know September is a common time for people to feel a fresh dose of motivation to finish the year strong...

Getting in shape CAN be life changing, but only if you're focusing your attention on the right things. In this episode, I discuss a harsh realisation I came to earlier in my fitness journey, and something I help clients with when it...

Summer holiday season is here. And a common theme in coaching has been whether to exercise on holiday, and providing workout ideas that don't use up lots of time.In this episode I share my personal opinion on whether exercising on holida...

The return of In Shape Radio!After taking a break from the podcast for a few weeks involving Glastonbury, a client photoshoot and a busy schedule of spending time with family and friends, In Shape Radio is BACK.And today, I discus...

My first photoshoot of 2025 is DONE.In the last few weeks in the run up to the shoot, it was a bit of a bumpy ride from a mindset perspective, largely due to comparisonitis!In this episode I talk about how to try and keep a health...

When explaining to a friend this week that I wasn't able to hit the pub for burgers and beers on arrival back to the UK due to my "peak week" - understandably, I was greeted with confusion and a very abrupt "what the hell is a peak week?!"<...

This conversation is POWERFUL.This week I was privileged to have a recorded conversation with one of my clients, Sarah.Sarah is in her sixties and as she explains in the conversation, she was feeling her heaviest and lowest when r...

Online coaching is booming in popularity in the fitness industry.But is it for the right reasons?Unfortunately, a lot of coaches are getting into the online side of the industry because they see it a way to make a good buck with v...

Always giving in to that mid afternoon hunger pang?Well, that's because the most important priority for the human brain is survival.And hunger, is a powerful trigger which our brain wants us to act on - aka reaching for the biscui...

I am currently 5 weeks away from a fitness photoshoot...Last weekend was a strategically planned refeed - but I over did it.I made a couple of mistakes and didn't follow my own advice.I stepped on the scale on Monday and wa...

With summer on the horizon, many people will be coming to the end of a dieting phase of life.Myself and my clients are beginning to plan what comes next if moving into maintenance phases to ensure all of the hard work isn't undone as soo...

Genetics are often blamed as a reason for not being able to get in shape. In today's episode, I discuss the muscle building component of a body transformation and explain to what extent genes play a role.Ever wondered why som...

Have you ever been left feeling frustrated after wanting to achieve a goal and not seeing it through?Do you find yourself being overly self critical after the failure and see it as time lost? In this episode I put a positive ...

Our brains aren't there to keep us happy. They're more focused on survival.Which means we have a tendency to focus more on the negatives in any situation.ESPECIALLY when dieting.I've felt the negativity bias kick in over th...