Applications: work with me

What does it take to be successful with your fitness?

Ok so I'm not really enjoying the gym that much at the moment, but I enjoy it fractionally more when men start taking their clothes off 😆 A runner at my gym moved a treadmill across the gym to get his shot 📷 and it reminded me of a presentation I've given to my clients about what it takes to be successful

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my rule of 1/3s on good days and bad and a smarter approach to bodybuilding bulking

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In this episode, I break down the idea of lowering the barrier to entry in fitness and nutrition. From flexible calorie tracking to 20-minute gym sessions, I share simple strategies that make progress easier and more sustainable, so you can finally escape the all-or-nothing cycle.

1-1 coaching enquiries here :)

Most gay men over-focus on calories and endless workouts, chasing results without a real foundation. In this episode, I share how efficient workouts, short morning runs, and energy tracking can help you build consistency, boost confidence, and finally see progress without burning out or sacrificing your life.

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Everyone says “eat high protein” – but that’s only part of the picture. In this episode, I break down 8 other nutrition rules that matter just as much for fat loss, muscle growth, and feeling good: from food volume and fibre to hydration, timing, and your food environment.

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Feeling stuck at the gym? In this episode, I break down why burnout hits, how to spot the real causes, and simple ways to reset your training. From energy management to stripping back your workouts, here’s how to rebuild that momentum and actually enjoy training again :)

Join our next group intake for Elevate here

Struggling with fat loss despite doing everything “right”? In this episode I break down the Performance Energy Framework I've built into my group coaching, six key habits beyond calories and steps that influence your energy, mood, and results. If you feel stuck this is the shift you need.

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After weight loss, you can either reverse diet gradually or jump straight to maintenance.

Gradual increases may ease the mental transition to higher cals, but faster returns to maintenance restore hormones, energy, and performance more effectively—especially for leaner individuals or athletes aiming for muscle growth.

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In this episode, I open up about falling out of routine—and getting back on track. I dive into the ADHD traps that derail structure, why routines fail, and how the 30-day rule helped me reset. If you’re feeling overwhelmed, stuck, or craving change, this one’s your gentle restart.

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Studiessss:

weight regain: https://pubmed.ncbi.nlm.nih.gov/40186344/

mortality: https://pubmed.ncbi.nlm.nih.gov/24438729/

Losing fat doesn’t guarantee better health. In this episode, I break down why fitness is about habits, not hacks — and how people with higher body fat but healthier lifestyles can outlive leaner, unfit individuals. Backed by real client stories and studies, this is a mindset shift you need.