Summer is usually the time when routines become harder to maintain. Holidays, social events, kids being off school and busy schedules can quickly push health and fitness down the priority list.

But what if completely stopping exercise over summer is actually the reason so many people feel like they are constantly “starting again” every September?

In this episode we discuss why strength training becomes even more important during busy seasons, how losing routine impacts not only fitness but nutrition and mindset too, and why maintaining just a few hours per week can massively change your long term results.

This is not about perfection or missing out on summer. It is about learning how to enjoy life while still staying connected to the habits that support your health, confidence and future self.

If you’ve ever struggled to stay consistent through summer, this episode is for you.

In this Habit Hub workshop, we dive into the real reasons so many people struggle with energy, consistency, recovery and long term health in modern life.

This isn’t another extreme fitness seminar or generic nutrition talk.

We explore:
• Gut health and why it impacts mood, cravings and energy
• The hidden effects of stress and nervous system overload
• Why modern lifestyles are quietly increasing inflammation and fatigue
• Blood sugar crashes, dopamine overload and constant stimulation
• The importance of movement, recovery and sleep quality
• Practical health habits that actually fit real life

This workshop is designed for everyday people who want to feel healthier, stronger, more energised and more in control of their wellbeing without unrealistic restrictions or “all or nothing” thinking.

Simple.
Practical.
Evidence based.
Sustainable.

Because real health isn’t built through perfection…

It’s built through better daily habits repeated consistently.

Most people think getting healthier is about motivation, discipline and finding the perfect plan. But the truth is, long term change goes much deeper than that.

In this episode, we talk about the real reason so many adults over 40 struggle to stay consistent with their health and fitness goals, and why identity, environment and daily habits shape your future far more than short bursts of motivation ever will.

This is not about extremes, fad diets or becoming obsessed with fitness. It is about building a healthier, stronger and happier version of yourself through realistic lifestyle changes that actually last.

If you have ever felt stuck in the cycle of starting and stopping, this episode will completely change the way you look at your health journey.

If you’ve ever felt stuck, low on energy, or frustrated with starting and stopping, you’re not alone. Motivation isn’t something you either have or don’t. It’s something you can build, shape, and strengthen.

In this workshop, we’ll break down how to reconnect with your drive, rebuild your focus, and start showing up for yourself in a way that actually lasts. Not through extremes or quick fixes, but through simple, powerful shifts in how you think and act each day.

We’ll also uncover how the things you might be overlooking in terms of your sleep, your recovery, and your nutrition, are quietly influencing your motivation, energy, and consistency more than you realise.

Today, Tom and Harry sat down in the Transform Podcast studio as it is Harry's 1 year anniversary working at Transform.

We briefly discussed how his confidence has grown since first starting, both as a personal trainer and also how that has rubbed off into he personal confidence in day to day life also.

We also discussed our brand new programmes launched this March...

The Testosterone Rebuild Project 🔋⚡️
The StrongHer Project 🌿💪🏼

And finally a chat about a certain client of ours that has just lost 75lbs in just 7 months in our Build Programme 😲

Listen in and don't forget to like and subscribe! 💪🏼

Most people don’t fail their goals because they’re lazy. They fail because their goals don’t survive real life.

If you’re 30–50, busy, juggling work, family, stress, and everything in between — this workshop is for you.

This isn’t another “new year, new me” motivation talk. Inside this interactive workshop, we build a 2026 plan that:

✅ Feels personal and meaningful
✅ Creates genuine excitement
✅ Fits into a busy schedule
✅ Focuses on nutrition, training, mindset & habits
✅ Works for beginner–intermediate levels

You’ll learn:

✅ How to set goals that actually matter (not just “lose weight”)
✅ Why identity-based goals outperform outcome goals
✅ The 2+1 training structure for consistent progress
✅ Simple nutrition anchors that remove overwhelm
✅ How to build habits that stick even when life gets chaotic
✅ The mindset shift that makes consistency easier

This workshop is about becoming the type of person who follows through — even during stressful weeks. No extreme plans. No unrealistic expectations. Just a simple system you can repeat all year.

If you’re ready to make 2026 your strongest, most consistent year yet — this is where it starts.

💪🏼 Don't forget to like and subscribe

👇 Grab the workbook on the link below:

https://drive.google.com/file/d/1kNmsiTa93I4kqtY41gjceF_btNd33miS/view?usp=share_link

Nic is the fundraising manager at York Mind. A local charity offering mental health support directly to people in the York community.

Tom talks with Nic about what support York Mind offers, how the money donated in fundraising events is used to help people, how to get involved in fundraising and where to get support if you need it.

Over the past few years here at Transform York we run a yearly fundraising event called our Swing-A-Thon Challenge. Last year we completed 20,000 kettlebell swings as a team lasting over 3 hours and raising over £1000 for York Mind.

We have the same event coming up in March, if you can please donate following the below link, we would be very grateful.

https://www.justgiving.com/page/transformyork?utm_medium=FR&utm_source=CL

In this interactive workshop, we dive deep into what truly drives lasting transformation — not just motivation, but habits, identity, and smart strategy.

You’ll discover:

💡 How to build habits that actually stick (without relying on willpower)
🧠 The science behind why we self-sabotage and how to rewire it
🍳 How to lose fat smarter — with practical nutrition systems, not restrictions
🏋️ The truth about training for fat loss and building your ideal physique
🥂 How to handle social eating without guilt or losing progress

This session isn’t about chasing short-term results — it’s about becoming the type of person who naturally lives in alignment with their goals.

By the end, you’ll have:

✅ A clear plan to manage your nutrition, training, and lifestyle with ease
✅ Tools to stay consistent even when motivation drops
✅ Confidence that fat loss doesn’t mean missing out on life

Download the workbook here:
https://drive.google.com/file/d/1iMnbVXrZzrVlfx7em5XdEAAszii-w8Yk/view?usp=share_link

🙏🏼 Don't forget to like and subscribe

Ready to transform your energy, focus, and performance in just 90 days? This interactive, science-backed workshop will guide you through creating your own 90-day blueprint to build better nutritional habits, improve lifestyle decisions, and zone in on what truly matters for lasting health and performance.

💪 In this 1-hour training, you’ll discover:

✅ Why 90 days is the sweet spot for real, sustainable change
✅ How to build habits that stick using proven psychology & behavior science
✅ Simple nutrition strategies for energy, recovery, and focus
✅ Lifestyle decisions that supercharge your health (sleep, movement, stress)
✅ How to focus on what actually moves the needle — the 20% that drives 80% of your results
✅ A clear, step-by-step blueprint to transform your body and mindset in 90 days

📖 What makes this different?

This isn’t about fad diets or rigid routines — it’s about clarity, consistency, and identity change. You’ll walk away with actionable tools, reflection exercises, and motivation to finally follow through.
🚀 Download the Free 90-Day Blueprint Worksheets:
👉  https://drive.google.com/file/d/1kOxgwE8VpQuP77nkRqQ2PoX4dEDmfyDi/view?usp=share_link