To learn more about coaching visit www.coachianwood.com

👉 Coaching enquiries: visit www.coachianwood.com

What Successful Fat Loss Looks Like in the First 90 Days

The first 90 days of fat loss are where long-term success is built — or quietly undermined.

In this episode, Coach Ian Wood breaks down what he consistently sees in clients who achieve successful fat loss in their first 90 days, and why progress has far less to do with motivation than most people think.

If you’ve ever wondered why you “do everything right” but still struggle to maintain momentum, this episode will give you clarity.

• What separates successful fat loss from repeated restarts

• Why the first 90 days of fat loss are about process, not speed

• How successful clients handle off-plan moments

• Why simplicity beats optimisation in early fat loss

• The mindset shift that keeps people consistent long term

• What real progress should look like after 90 days

• People starting (or restarting) fat loss

• Gym-goers frustrated with slow or inconsistent results

• Anyone stuck in the all-or-nothing cycle

• Busy adults who want sustainable fat loss habits

Successful fat loss in the first 90 days isn’t about doing more — it’s about doing the right things consistently.

👉 To work with Coach Ian Wood or enquire about coaching, visit www.coachianwood.com

In This Episode, You’ll Learn:Who This Episode Is For:Key Takeaway:

👉 Coaching enquiries: visit www.coachianwood.comYour

January Fitness Plan Is Probably Too Aggressive — Here’s a Better One

If your January fitness plan feels overwhelming, extreme, or impossible to sustain, this episode will help you reset your expectations — and your approach.

Every year, people try to undo December with punishment: more training, less food, and unrealistic standards. And every year, those aggressive January fitness plans burn out fast.

In this episode, Coach Ian Wood explains why most January fitness plans are too aggressive, what actually works instead, and how to build a calmer, more sustainable plan that delivers results beyond February.

• Why aggressive January fitness plans fail so often

• The biggest mistakes people make when restarting after Christmas

• What a sustainable January fitness plan actually looks like

• How many training sessions you really need in January

• Why smaller calorie deficits lead to better long-term fat loss

• How to set minimum standards instead of chasing perfection

• What real January success should look and feel like

• Anyone restarting fitness after Christmas

• Gym-goers who’ve failed previous January plans

• Busy adults who want fat loss without burnout

• People training after 35 who need realism, not extremes

If your January plan relies on motivation and willpower, it’s probably too aggressive. Sustainable structure beats intensity every time.

👉 For coaching support or to build a plan that actually fits your life, visit www.coachianwood.com

In This Episode, You’ll Learn:Who This Episode Is For:Key Takeaway:

Join the next intake of START WITH 6 here: www.coachianwood.com/startwith6

If you’re trying to get back in shape after Christmas but don’t want another extreme January reset that burns you out by February, this episode is for you.

In this solo teaching episode, I break down exactly what I’d do over 6 weeks to lose fat, rebuild strength, and feel back in control — without detoxes, punishment workouts, or all-or-nothing dieting.

This is the same strength-first, sustainable approach I use with clients who train regularly but feel like they’ve “fallen off” over December and want fast, visible progress they can actually maintain.

• Why most January plans fail (and what actually works instead)

• How to get back in shape after Christmas without cutting everything out

• What realistic fat loss looks like over 6 weeks (3–6kg, 3–6cm off the waist)

• Why strength training should be the priority during fat loss

• How to structure calories and protein for fast but sustainable results

• The 3-phase approach I use with clients every January:

  • Phase 1: Reset (Weeks 1–2) – regain control and routine

  • Phase 2: Build (Weeks 3–4) – accelerate fat loss and visible changes

  • Phase 3: Consolidate (Weeks 5–6) – lock in results without rebound

• The habits that make January feel calm instead of chaotic

• How clients like Zoe, Sammy, Steffi, and Lily used this exact framework to succeed

• Gym-goers who trained consistently before Christmas

• Anyone who feels out of rhythm after December

• People who want to get back in shape after Christmas without extreme dieting

• Busy adults who want structure, not stress

You don’t need to punish yourself in January.
You need 6 weeks of focused, repeatable actions.

That’s how you get back in shape after Christmas — and stay there.

🎧 Listen now and learn the fastest sustainable way to look and feel better this January.

If you want help applying this approach step-by-step, this is exactly what we coach inside Start With 6.

In This Episode, You’ll Learn:Who This Episode Is For:Key Takeaway

Join the presale for the next intake of Start With 6 start 12th January 2026 here: www.coachianwood.com/startwith6

The first 30 days of fat loss are where most people either build momentum — or fall back into the all-or-nothing cycle.

In this episode, I break down what actually matters in the first month of fat loss, what most people overthink, and how to set yourself up for sustainable progress without extremes.

This isn’t about crash dieting or perfect tracking — it’s about getting early results, building confidence, and creating habits that last well beyond January.

• Why early progress in the first 30 days of fat loss is crucial for motivation

• How a small (~10%) calorie deficit leads to sustainable weekly fat loss

• The 2–3 low-hanging-fruit actions that drive most early results

• What progress should look like in the first month (and why the scale can mislead)

• Why consistency beats precision when starting fat loss

• How training, steps, sleep, and stress affect fat loss in the first 30 days

• The biggest mistakes that derail fat loss before it even gets going

• Men and women starting fat loss after 30 or 40

• Anyone frustrated by diets that start strong but fall apart

• Busy professionals who want fat loss without extremes

• People who want to get January right before January arrives

The first 30 days of fat loss aren’t about doing everything perfectly — they’re about doing the right things consistently. Get the foundations right now, and the rest becomes easier.

🎧 Listen now and learn how to make the first month of fat loss calm, structured, and sustainable — without burning yourself out.

👉🏻 Join the next intake of Start With 6 here: www.coachianwood.com/startwith6

Does Christmas really cause weight gain — or is something else going on?

In this episode of The Forever Athletic Podcast, Coach Ian Wood breaks down the science behind Christmas weight gain, including evidence from a major BMJ study, and explains why most people don’t gain much weight over Christmas… but also why they fail to lose it again.

You’ll learn:

• What the research actually says about Christmas weight gain

• Why small festive weight gain often becomes long-term

• The real danger zone between Christmas and January

• 5 practical, real-world strategies to enjoy Christmas without derailing your progress

This episode is especially relevant if you’re:

• Over 35 and trying to lose fat sustainably

• Tired of the “I’ll start again in January” cycle

• Wanting a realistic approach to food, training, and lifestyle during December

🎯 Inside the episode:

• How to go “off plan” without losing control

• Why getting back on plan fast matters more than being perfect

• How to zoom out and remove pressure over Christmas

• What to focus on (and what to let go of) during the festive period

📍 Hosted by Coach Ian Wood, UK-based strength and nutrition coach helping everyday athletes stay strong, lean, and athletic for life.

👉 Follow the podcast for more practical advice on fat loss, training after 35, and sustainable fitness.

Calorie tracking apps like MyFitnessPal get a lot of hype… but how accurate are they really?

In today’s episode, I break down why calorie tracking is often inaccurate, why it’s NOT an exact science, and why I still recommend almost all my clients track their food, at least for a short period of time.

You’ll learn the real problems behind calorie calculators, food labels, app databases, user error, cooked vs raw weights, and the “secret calories” most people forget to log. Most importantly, you’ll learn how to use calorie tracking properly: with ranges, simple meal structures, and a focus on consistency instead of perfection.

If you’ve ever wondered why you’re tracking calories but still not seeing results, this episode is your blueprint for fixing it.

⭐ What You’ll Learn

• Why calorie calculators are only estimates

• The 20% error margin in UK food labels

• How MyFitnessPal’s database creates hidden inaccuracies

• The biggest user mistakes (like peanut butter on the spoon)

• Why cooked vs raw weights cause confusion

• How “just one extra bite” adds up quickly

• Why tracking forever is unrealistic

Visit www.coachianwood.com/coaching to learn more about how to work with me 1-1.

Are you training consistently, pushing hard, showing up week after week… and still not seeing the results you want? If you’re over 35 and stuck on a plateau, this episode explains exactly why your workouts aren’t workingm and what to do instead.

In today’s episode, we break down the most common training mistakes people over 35 make, including high-volume group classes, overly “functional” programs, and beginner routines that are too complex to drive real progress. You'll learn why your training might be leaving you exhausted but not stronger, and how a simpler, smarter strength-focused approach can finally move the needle.

We cover:
• Why “Intensity is the prescription, volume is the dose” is essential after 35
• How high-volume group workouts can destroy your progress (and recovery)
• Why functional training often gets in the way of real results
• Why complexity kills intensity — and what to do about it
• Beginners: why you MUST get strong before chasing intensity
• The real reason so many over-35 lifters feel stuck, stiff, and burned out
• The simple, low-volume strength training approach that actually works
• How to train in a way that boosts strength, improves body composition, and protects your joints

Whether you're doing bootcamps, CrossFit-style WODs, or “functional” circuits, this is essential listening if you’re tired of working hard with nothing to show for it.

Perfect for:
Men and women over 35 • Anyone in a training plateau • Beginners returning to fitness • CrossFit and group class attendees • People confused about “functional” training • Anyone who wants simple, sustainable strength

Follow for more episodes on:

Strength training, mobility, metabolic health, over-35 fitness, muscle building, sustainable fat loss, injury-free training, and performance longevity.

If you train 3–4 days a week but still don’t look like someone who lifts, this episode breaks down exactly why. Not in a shame-y way, and not with unrealistic expectations, you probably already look far better than you think.
But if you’re missing that extra confidence that comes from visibly strong shoulders, bigger arms, thicker legs, or stronger glutes… the gap isn’t effort. It’s strategy.

In this episode, you’ll learn the real reasons your physique may not reflect your hard work, and the exact actions that change everything.

This episode covers the five biggest reasons people train consistently but don’t achieve that athletic, visibly-strong look:

Not in a “diet harder” way, but in the long-term consistency, structured eating, and fuelling-your-training sense.

You’ll learn why muscle is built through repetition of nutrition, not quick fixes.

There’s a huge difference between doing workouts and training with intention.

Learn how progressive overload, planning, and structure unlock the physique you want.

You cannot build muscle in a calorie mindset designed only for shrinking.
This segment helps you transition from “losing” to “building.”

Muscle is stimulated in the gym, but it’s built through movement, recovery, and habits outside of it.
You’ll learn how NEAT, physical hobbies, and recovery matter more than you think.

You need more precision now. Targeted goals, structured plans, and intentional training choices.

• Men and women 30+ who train 3x per week but want more visible muscle

• Anyone stuck in the “I feel fitter but don’t look stronger” phase

• People caught in long-term dieting cycles

• Beginners transitioning into intermediate training

• Busy adults who want an athletic physique without living in the gym

👉 Follow the show for weekly episodes on strength, fat loss, and staying athletic after 35.
👉 Share this episode with a training partner.
👉 Follow me on Instagram for my Black Friday offers.

If you’re a lifter over 35 dealing with niggles, tweaks, or recurring injuries — this episode is your roadmap to staying consistent and keeping progress moving.

Most injuries at this age aren’t catastrophic… they’re management issues. And with the right approach, you can keep training, stay strong, and build a physique you’re proud of without making anything worse.

In this episode of The Forever Athletic Podcast, I break down 7 simple, realistic strategies to train around injuries safely and effectively — without falling into the all-or-nothing trap that keeps so many lifters stuck.

Whether it’s shoulder pain, knee irritation, low-back flare-ups, or general overuse patterns from busy, stressful lives… you’ll learn how to adjust your training, protect your progress, and build long-term resilience.

How shifting focus to what you can do turns injuries from setbacks into opportunities.

How to maintain training patterns even when specific movements hurt.

A simple week-by-week progression that actually works for over-35 lifters.

How lifestyle stress, sleep, and rushed warm-ups derail recovery more than training does.

How rotating exercises keeps joints happy without losing performance.

Why ditching intensity for fancy movements feels good temporarily but stalls progress.

The science-backed reason training your uninjured side helps your injured side recover faster.

• Lifters aged 35–50

• Busy parents + professionals

• Anyone training through shoulder, knee, hip, or back niggles

• People who hate losing progress or stopping the gym completely

• Lifters overwhelmed by conflicting injury advice online

You don’t need to stop training because you’re injured.
You need to train smarter, adjust with purpose, and keep the pattern — not the pain.

Consistency with smart modifications always beats perfection.

If you want personal help training around injuries, improving technique, and building a simple, sustainable plan that works for real life:

👉 Online Coaching: APPLY HERE.👉 In-Person Coaching (Poole): Limited spaces available. APPLY HERE.