Struggling to figure out how to eat on training vs rest days?

Confused about when to time your meals?

Wondering if too much protein is a thing?

This Q&A episode covers four questions from the members on my latest intake of Start With 6.

In this episode:✅ How (and if) to adjust your calories on training vs rest days
✅ What to eat when your training time changes day to day
✅ Can you actually eat too much protein?
✅ How bad sleep wrecks your fat loss (and what to do about it)

💥 Ready to take control of your nutrition, lose weight sustainably, and finally feel in charge of your health again?

🎯 Join the pre-sale for the next intake of Start With 6 — my 6-week challenge designed for busy professionals who want results without overhauling their entire life.

⚡ Spots are limited. Early access = the best guarantee of securing your spot.

To join the pre-sale, click HERE.

🔥 Are you training hard but still feeling like crap? Low energy, stubborn belly fat, sore joints, and zero progress in the gym? You’re not alone—and it’s not because you’re too old. You’re probably making one (or all) of these 3 common mistakes that kill progress after 35.

🚀 In this episode, you’ll learn:
✅ Why training harder isn’t the answer—and what to do instead
✅ How poor nutrition is holding you back (even if you think you’re eating "healthy")
✅ The #1 reason your body isn’t recovering properly—and how to fix it
✅ The ideal training frequency & structure for busy professionals over 35
✅ Simple, high-impact recovery habits to unlock better strength, muscle, and fat loss

🎯 If you’re tired of spinning your wheels in the gym, this episode will give you the clarity & strategy you need to actually make progress.

👉 Listen now & subscribe for more no-BS fitness advice.

💬 Enjoyed this episode? Drop a review & DM me on Instagram (@coachianwood) with your biggest takeaway!

💪🏻 For 1-1 Coaching, visit www.coachianwood.com/coaching

If I wanted to stay fat, out of shape, lethargic, and living as a lesser version of myself for the long run, I would do the exact 5 things I run through in this episode.

Obviously, you don't want that for yourself, so listen and learn these 5 super common mistakes that busy professionals over 35 repeatedly make, and make sure your best self is getting closer and closer on the horizon rather than slowly drifting away from you.

To apply for 1-1 coaching, click here www.coachianwood.com/coaching

Click here to join the next intake of START WITH 6 www.coachianwood.com/startwith6

In this episode I talk you through my fuelling strategies for Hyrox races including:

- What to eat in the day running up to your Hyrox.

- What to eat the day prior to your Hyrox.

- How to nail your race day nutrition and hydration strategies.

- How to eat to fuel recovery post-Hyrox.

If you enjoy the episode don't forget to like and follow, and share with someone else who may benefit from it.

For online coaching, visitwww.coachianwood.com/coaching

If you’re still training just to “burn calories,” you’re focusing on the wrong thing—and it’s probably why you’re frustrated with your progress.

In this episode, I’m breaking down why calorie burn from exercise is minimal, why strength training is the real key to long-term results, and how shifting your mindset fromburning tobuilding will completely change the way you train.

We’ll cover:
🔥 Why calorie burn is the smallest part of your daily energy expenditure (TDEE)
🏋️‍♂️ How training for strength and performance is more motivating and rewarding
💪 How building muscle actually increases your metabolism over time
🚀 Why you should train to bemore, not just to weighless

This is the mindset shift that will help you stay consistent, see better results, and enjoy your training for years to come.

🎯Ready to stop spinning your wheels and get real results? My next START WITH 6 Nutrition Challenge begins March 31st! DM me “START” onInstagram to get first access.

🔗 Don’t forget to subscribe, share, and leave a review if you’re loving the podcast!

If you’re lifting three times a week but seeing zero progress—no strength gains, no muscle growth, no body composition changes—something is off. In this episode, I break down exactly what’s holding you back and how to fix it.

We’ll cover:
🔥 The #1 reason your workouts aren’t delivering results
🏋️‍♂️ Why intensity matters more than just showing up
⏳ How rushing through sessions is killing your gains
🥩 Why under-fueling will leave you weak and frustrated
📈 The importance of following a structured, repeatable plan

If you’re ready to stop spinning your wheels and actually make progress, this is your wake-up call.

🚀Want a proven system to get stronger, build muscle, and perform at your best? Click here to joinThe Unbreakable Training Team—my results-driven coaching program for busy professionals who want to train smarter and get real results.

🔗 If you found this episode helpful, share it, subscribe, and leave a review—it helps more people level up their training!

This week I am re-sharing an episode of the We Fuel Athletes podcast that I recorded with my good friend and fellow coach Kate Usher.

Kate is an incredible coach and absolute whizz when it comes to all things nutrition.

In this episode, we share our top 6 Fat Loss Hacks to help you shift the weight in the most healthy, productive and sustainable way possible.

Make sure you drop the episode a like, review and follow us for more great episodes like this.

For coaching, visitwww.coachianwood.com/coaching

Tired of second-guessing your workouts? Struggling to make progress with limited time?

In this episode, I break down EXACTLY how I would train if I were in your shoes—balancing career, family, and real-life responsibilities.

You don’t need to train 5-6 days a week or spend hours in the gym to get stronger, leaner, and more athletic after 35. Instead, I’ll show you why a3x per week full-body approach (with a smart Push/Pull/Full split) is the most effective, flexible, and sustainable way to train for busy professionals.

🔹 Why full-body 3x per week beats traditional splits
🔹 How to structure workouts for maximum efficiency
🔹 The Push/Pull/Full method for strength and muscle
🔹 How to stay consistent even when life gets hectic

If you're ready to train smarter, not harder, this episode is for you.

👉Enjoying the podcast? Share this episode with a friend, hit follow, and check out my Unbreakable Team Training Programme herewww.coachianwood.com/unbreakable

If you're over 30 and not supplementing with creatine, you’re leaving strength, muscle, and mental performance gains on the table.

In this episode, I break down exactly what creatine is, how it works, and why it's one of the safest and most well-researched supplements out there.

You'll learn:
🔥 How creatine enhances strength and performance
💪 Why it’s crucial for building and maintaining muscle as you age
🧠 The surprising cognitive benefits—especially when sleep-deprived
⚡ Why it's NOT just for bodybuilders (and who actually needs it the most)

Hit play to learn why creatine should be a non-negotiable in your daily routine. Don’t forget to subscribe and check the links in the show notes for studies and more resources! 🚀

REFERENCES

Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.

jissn.biomedcentral.com

Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research, 17(4), 822-831.

gssiweb.org

Rae, C., Digney, A. L., McEwan, S. R., & Bates, T. C. (2003). Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo–controlled, cross–over trial. Psychopharmacology, 167(4), 482-492.

McMorris, T., Mielcarz, G., Harris, R. C., Swain, J. P., & Howard, A. (2007). Creatine supplementation and cognitive performance in elderly individuals. Neuropsychology, Development, and Cognition. Section B, Aging, Neuropsychology and Cognition, 14(5), 517-528.