Latest Musings

Without counting calories, points or macros, going hungry or spending hours at the gym.

After 40 you don’t have the time and your body doesn’t have the “bounce back-ability“ to allow you to screw up your health and fitness programs anymore. Here’s how to do it right.

#1: Whatever you think you should be doing, do the opposite and you won’t be far wrong…

Knowing what to eat is the easy part. I can give you a list today, which I guarantee would give you more energy, would make you feel and look great. Most people would fail and blame it on willpower.

She couldn’t go on like she was, that much was clear. Getting her to see that would prove to be a different thing entirely…

Breakfast…it’s a bugger when you’re eating healthy. Cereals…gone Toast and jam…gone Fry up…gone So what on earth are you supposed to eat?

Strength is important. Flexibility is important too, but only with strength throughout the entire range of that flexibility. Flexibility without strength leads to injury. Strength needs to be equally balanced throughout the body. This all needs to be done BEFORE you’re ready to really hit the gym. (Yes this may take some time)

Hard pill to swallow: The state of your health is self imposed. If you want to feel and look better there is always a way – your mind just won’t let you see it.

Workout Hack… 20 secs to 2 mins of push ups, squats or sprints, 3 to 4 times a day. #1 Can be done from anywhere (I used to do squats in the toilets at work) #2 Doesn’t need a gym (refer to #1) #3 Will maintain fitness levels until life goes back to normal in January #4 Provides no excuse not to do it… …will you find one?

Have you ever wondered if it’s possible to achieve peak fitness in less time? “Body by Science” by Doug McGuff M.D. and John Little could be the answer you’re looking for. Tailored for those who are pressed for time yet committed to fitness, it challenges conventional workout norms and presents a scientifically backed, efficient approach to strength training and overall wellness.

Imagine standing at the base of a majestic mountain, the trail winding up into the clouds, or picturing yourself kayaking through serene waters as the sun sets. These aren’t just daydreams – they’re powerful motivators waiting to transform your fitness journey.

In adventure sports, balance plays a crucial yet often overlooked role. Whether it’s hiking up a mountain or catching a wave, the ability to correctly balance the body is absolutely crucial to our performance and is often something most people ignore in their training, mainly as they have no idea how to improve it.

Stand-up paddleboarding is not just a sport; it’s a pathway to a healthier, more balanced life. For those in their mid-life, SUP offers a unique opportunity to rejuvenate both body and mind, to explore new horizons, and to rediscover a sense of adventure and tranquility.

Your microbiome has a HUGE ability to drive health or disease within the body, so taking probiotics seems like the logical choice, but they have a dark side…

“Finish your workout…load up with protein and carbs.” An age old message we have been told since we first started doing exercise and if you’re exercising to build muscle and want to recover quickly in-between sessions it’s absolutely spot on. If you’re working out to lose weight…not so much. In my last post I talked about the fact that while… Read more: Supercharging Cardio for Fat Burning #2

We’ve all seen them, or even been them. The people who come to the gym day after day. They’re carrying a bit of weight but they have this determined look on their face.  They sign up to the hardest classes and smash them, they jump on the treadmill and sweat their asses off for what seems like hours, then they… Read more: How to Supercharge Cardio For Weight Loss #1

For a lot of us the goal is simply more muscle. Here I break down why that’s not always a great idea.

Knee, hip, lower back, shoulder and neck pain are often caused by the exact thing thing, something which no one ever thinks about….

“He just never wants to do it anymore..I don’t know what’s wrong with me” This was about the third time this week I’d heard this from one of my female friends. Talking about how their seemingly healthy boyfriend wasn’t interested in sex anymore. I could fully sympathise with these poor chaps plight.

So if I do the same amount of exercise as my younger brother, and eat the exact same food, I’ll be 2 kilos heavier than him by the end of this year? WTF???

Is it actually possible to feel 10 years younger, or is a load of old snake oil?

“We chopped off his balls…and ate him.” … … …

Check out what Denise thought just 6 weeks into our program.

90% of all dieters will have regained any weight lost within 5 years. Turns out this is really nothing to do with you, it’s simply a survival mechanism.

Breath through your mouth & note the postion of your tongue. Does it go to the bottom of your mouth? This makes your jaw relax and gives you that sexy slack jawed look, and can also lead to bigger problems like sleep apnea, now breath through your nose… What gives?

What horses can teach us about good nutrition…

Muscle is one of the chief determinants of how fast you will age. The older your muscles the faster you age. Today I’m going to show you how to keep your muscles young.

Calorie counting assumes that food is simply energy, the reality is that food is much more than that.

We can live: Years without exercise. Months without food. A week without sleep. 3 days without water. 3 minutes without oxygen. Why are we only focussing on exercise & food?

In 2002, when Arnie was 55, the movie “Collateral Damage” came out. He looked incredible. Then Arnold got a job.

Ellen is one of my coaching clients, this is my conversation with her after 3 weeks.

Whenever I read a post on improving recovery they all seem to be talking about the same stuff: magnesium, compression garments, active recovery etc… there is however a MUCH more powerful way.

When I am asked, “What is the most important factor in human health and why have we seen such a decline in it over the last 100 years?”…my answer, given in a heartbeat, is always the same.

One of the first things I tell most of my clients who are looking to lose weight is to eat more…

Have you got or suspect you may have Candida and want to know how to get rid of it? Follow these 4 simple steps to get rid of it.

Back when I was 16 there was this girl I really fancied… Her name was Lucy but we all just called her “The Legs.” She never looked at me, heck she probably didn’t even know I existed, but I had a plan to change all that…

You can go: For months without food, A week without sleep, Days without water, Minutes without oxygen. So it stands to reason, the most critical thing we can do to optimise our health is to ensure we are breathing properly. You’re going to take a lot of breaths in your life…you need to do it right. There’s a right way to breathe?? I hear you ask… Absolutely.

Jim had always dreamed of climbing mountains, back country snowboarding, maybe learning to fly. At 42 he gave up on all these dreams for one simple reason…

“So let me get this right, to improve my health you want me to stop going to the gym?” “That’s right,” I replied looking him straight in the eye… I knew this was going to be a hard sell.

Perform better, feel younger, be happier, improve faster and unlock your superpowers by harnessing the power of the Flow State.

Lower back pain and more specifically relieving lower back pain is one of the biggest problems I deal with and stops many of us living life to the full

Inside of me that part of me that took pride in being a man was silently dying, I knew I should be up for this, but I just couldn’t seem to get excited about the prospect…what the hell was happening?

Why do you often see old people doing a marathon but rarely doing a 100m sprint?

Exercise all day, and then do it again and again and again, by recovering from exercise MUCH faster. Learn how…

Staying Fit After 40 has nothing to do with a specific way of eating or training, it has nothing to do with genetics, it has everything to do with…

Most people try improving performance in any sport by focussing on the technical stuff. This has it’s place, but there is something MUCH MORE powerful

Become more resistant to injury by rejecting the common advice given by Personal Trainers and stealing the secrets of elite athletes

Reduce stress without meditating, by understanding the “Death by 1000 Cuts” principle.

The simple things you can track to send your performance through the roof.

There are tonnes of discussion online about HIIT vs Cardio after 40 and which you should be doing. Today I take a deeper dive.

After 40 we lose 1% of muscle mass a year naturally. How do we ensure we can build muscle after 40 and perform at our highest level as we age?

“God damn, piece of junk…” That little spinning circle appeared again and my entire computer froze… I looked longingly towards the nearest window, visualising using it as a launch point for the over sized paper weight my laptop had become…

You were born with 2 brains. One of them holds the secret to enable you to perform better at everything… The other one sucks..big time.

When I wanted to perform better after 40 than I currently did, I started with my doctor, after all who knows more about health…right?

I hadn’t drunk alcohol in 9 months… and I felt terrible for it. Sure I hadn’t suffered the hangovers, but I’d developed something much worse…

You’ve probably heard that “sitting is the new smoking”. Here’s a surprisingly easy way to counter those effects if you sit for more than 6 hours a day

If static stretching isn’t what you want to be doing if you’re looking to stretch properly before sport. What can you do instead?

I have a mate and every time we go to the beach he has to spend 20 minutes stretching to warm up before sport, in this case before he hits the water.

Ever experienced the feeling where you can do no wrong, where every action you take is perfect, where time slows down or speeds up and you’re totally in the moment undistracted by what’s going on around you or by the voice in your head? If you answered Yes you’ve experienced The Flow State. The Flow State is the ultimate human performance state,… Read more: How The Flow State Can Turn You Into A Superhuman

Conventional wisdom tells us, when you pull or tear a muscle that the muscle was too weak and the solution therefore is to build it up stronger. I propose something different…

There are 2 major industries heavily invested in ensuring you fail to lose weight and certainly don’t want you to remain thin if you do manage it.

What the hell were we doing? Here I was, lying on my kite board, on a totally flat ocean, freezing my ass off, attempting to surf.

I’d done no exercise for 3 years….In that time I’d lost weight and gained back my 6 pack, I hadn’t been ill the entire time, I had loads more energy and I was in a constant good mood.

At the moment I know a lot of people are pretty worried about the effect being stuck indoors is going to have on their waistline. Let’s face it all this sitting around and boredom snacking isn’t going to make us any slimmer. There is however a more insidious threat to our waistlines which no one’s really talking about… This is,… Read more: Stuck Indoors & Worried About Snacking Too Much?

At this time you must be wondering how you can keep yourself productive, engaged and healthy when working from home (and most likely watching way too much Netflix 😉 ) The sad fact is that for many people these latest developments will lead to a downturn in their health and an increase in waist size as they move less, eat… Read more: Keep engaged, productive and healthy (after 40) whilst you’re working from home.