If you’ve ever wondered whether you can lose 5kg without obsessively tracking calories, this is for you. In this post, I’m breaking down the exact diet I’m personally using to lose at least 5kg in 7 weeks , without tracking a single calorie. This isn’t theory. This is exactly what I’m doing right now to get back into shape for my first volleyball game in 12 years. Why I’m Trying to Lose 5kg Without Tracking Calories I used to compete in volleyball at a high level. Back then,

If your fat loss has slowed down , don't stress. It's part of the journey EVER person working on their body composition goes through. In fact, this is one of the most common questions I hear from clients and gym-goers: “Things were going really well… I lost a few kilos… and now it’s slowed right down.” The natural reaction is to assume something is wrong. People start wondering whether: their metabolism is broken the plan has stopped working they need to eat even less or tra

“How much protein do I need?” It’s one of the most searched nutrition questions, and one of the most overcomplicated. Between social media, supplements, and high-protein products, it’s no surprise people feel confused. So let’s simplify it. Here’s the truth about how much protein you actually need , especially if you’re over 35 and trying to lose fat and build muscle. Why Protein Is Everywhere Right Now Protein has become the star of nutrition advice, and for good reason. Ade

Every year, new fitness trends promise better results, faster progress, and smarter training. And every year, most people spend a lot of money and energy on things that don’t actually move the needle. As a coach working with busy adults in the UK, I’m naturally sceptical of trends, not because they’re all useless, but because most are misapplied . So let’s break down the biggest fitness trends of 2026 , which ones are genuinely useful, and which ones are mostly noise. Why Mos

Strength training over 35 looks different than it did in your twenties, not because you can’t train hard anymore, but because the margin for error gets smaller. I still squat, deadlift, and lunge. I still programme those movements for clients every week. But in my own training, I’ve deliberately increased my use of machines for lower body training, and it’s been one of the best decisions I’ve made for long-term progress. This isn’t about avoiding hard work. It’s about trainin

After coaching for over 20 years now, one thing is clear to me: Successful fat loss in the first 90 days has very little to do with motivation, and everything to do with behaviour. Some people make steady progress almost immediately. Others stall, restart, and second-guess themselves. The difference isn’t effort. It’s how they approach the first 90 days. Why the First 90 Days of Fat Loss Matter So Much The first 90 days of fat loss aren’t about being perfect. They’re about: