Taking a moment to address one of the most toxic elements of the diet and fitness industry - the idea that fitness is a punishment or that food is a reward.

It starts to add morality to 2 things that we're lucky to be able to appreciate, which can both play their part in your mental and physical health.

Hopefully you'll come away from this episode with the attitude that you get to workout, instead of you HAVE to workout! 

As always, you know where to find me:

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Starting from now, in each episode I'll be bringing you one simple, actionable things you can do to improve your health and fitness. Instead of me rambling on about a random topic, we'll be keeping things simple with one action and explanation which you can focus on improving in your own health journey.

To kick us off, it's the number one thing you can do to help with literally any health or fitness goal. 

It's not a big reveal or any kind of revolutionary secret. It is so much simpler than that and something you can start doing right away!

If you have any topics you'd like me to cover, you know where to find me:

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I've been through a few periods of disordered eating in my life including bouts of eating habits that overlap with anorexia, bulimia, orthorexia, and the most prominent one - binge eating disorder.

In this episode I talk specifically about my experience with binge eating disorder - what causes it, what triggers binges, how it actually FEELS in a binge, and a bit more on what I am doing to handle my own case.

I wrote a blog post on this as well for some more reading.

Let me know if you have any comments or questions:

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I am one of those few people that likes the treadmill. I can combine walking with my downtime Netflix binges. I can run without worrying about people or traffic or uneven pavements. For me, it's awesome.

It's one of the most common and one of the most popular machines in gyms around the world. It is also where one of the most reckless versions of cardio exercise happens.

In this episode I'll cover why I'm such a treadmill fan, the worst exercise you can possible do on it, and some common mistakes to avoid.

Let me know if you have any comments or questions:

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The absolute GOAT exercise - the squat. Great for strength, conditioning, fat loss, power, endurance, aerobic conditioning, and more.

It's a movement pattern that we often lose a handle on without regular practice and something we should all be including in our training in some form (except for in cases of any health/physical/medical conditions which make it unadvisable).

But a lot of people hate squats because... leg day. And a lot of people get them wrong.

In this episode, we're doing a whistle-stop tour of squatting, including:

• why it's so great,
• every squat variation you can think of,
• how I got started with squats and went from bodyweight squats to a solid load on my back,
• common technique errors and how to fix them.

Enjoy!

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As someone whose mind seems to constantly run at a million miles an hour, trying to get it to slow down a little bit for a second, let alone for a few minutes has always been a challenge. It's why I've never been able to really meditate before.

But after a few months of practice, I can channel my thoughts much better and have started to feel the benefits of a little bit of daily calmness that comes from meditating.

I'll walk you through how I started meditating, why I started and how it has worked for me.

I'm not an expert by any means but if you're also someone who struggles to get their brain to slow down for a bit, my own venture in meditation may help.

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For all the good intentions in the world, we all sometimes fall prey to some habits or behaviour that give us a short term boost but de-rail our long term goals. That is self sabotage.

One of my first business coaches once said self sabotage doesn't actually exist. In this episode I talk more about identifying self-sabotaging behaviours and habits, understanding more about the thought process behind it, and some practical tips you can try following to break these patterns.

As always, any comments or questions - you can reach me in the usual places.

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We're in a slightly weird time in the UK with gyms opening again in the first week of December, when most people would usually start to drift away from fitness, as Christmas approaches.

So how do you balance it?

Getting into or getting back into a fitness routine to make up for when gyms were closed...

...at the same time, allowing yourself to enjoy and indulge over Christmas...

..at the same time as not waking up on a January morning and feeling full of regret.

In this episode I'm diving into getting into or back into a fitness routine, why taking a break again over Christmas could set you back massively, why not listening to your body's hunger signals is damaging and why waiting until January to start is a silly idea.

If you have any questions or comments or feedback on, you know where to find me:

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There is a tendency to assume that healthy automatically means thin or skinny and eating to be healthy also means eating to lose weight.

The two can overlap – and often eating to improve health will also result in weight loss.

But they are not technically the same thing.

In this episode I dive into what the difference is and why it's important to recognise the difference.

It's something that has affected me hugely before so hopefully this will help you with some mythbusting too.

If you have any questions or comments or feedback on, you know where to find me:

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Body dysmorphic disorder (or body dysmorphia as it's also known) is a mental health condition that can be a huge source of anxiety for many, where we often perceive our own flaws to be a lot worse or more significant than they actually are or where we fixate on specific physical features.

It's more than just vanity or self esteem. It can be a deeply disruptive and debilitating mental health issue.

Here are 5 common behaviours and habits I've noticed in myself a lot that are side effects of living with body dysmorphia.

They can seem completely innocent and innocuous on thier own but they can lead to obsessive tendencies and compulsive behaviour.

If you have any questions or comments or feedback on, you know where to find me:

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