Simon Graham Coach & Personal Trainer

28/08/2026

No gym? No HYROX equipment? You can still get a useful session done.

Obviously, there are limitations. Nothing you do with your bodyweight is going to replicate pushing a heavily loaded sled and so on, and I’m not going to pretend otherwise.

But if you’re away, training at home or simply can’t get to a properly equipped gym, you can still train many of the same muscles, movement patterns and energy systems.

Try 3-4 rounds of:
- Low sprint drives: 15m
- Bear crawls: 15m forward + back
- Bodyweight squats: 45-60 seconds
- Press-ups: 15-20 reps
- Farmers carry using bottles/bags: 40m
- Slow walking lunges: 40m
- Burpee broad jumps: 15 reps
- Run: 2-3 minutes

Rest 60-90 seconds between blocks if needed and 2–3 minutes between rounds.

If you’re stuck in a hotel room or short on space, sprint drives can become fast feet, bear crawls can become bear-position shoulder taps, walking lunges can become reverse lunges, and running can become high knees or jogging on the spot.

It isn’t a replacement for proper HYROX-specific training, particularly heavy sled work. But when the alternative is missing the session completely, you can get far more done with no equipment than you might think.

I’ve broken down how to do every exercise, substitution and small-space alternative in much more detail in a detailed blog - go to:
https://www.simongpt.co.uk/hyrox-bodyweight-workout/

26/08/2026

I got sent a photo earlier of me on holiday about 15 years ago.

I wasn’t at my heaviest here, although I was certainly heading that way. And if I’m honest, I feel a little bit cringe sharing it. I mean, for a start, the goatee! What on earth was I thinking? 😂

But… sometimes it’s good to have a reminder of just how far you’ve come.

And whilst these photos might look like they’re about a physical transformation, that’s not really what I see when I look at them.

Back then, I was out of shape, a bit lost and not looking after myself. Anxiety was also a big part of my life.

So when I look at the photo of me in the gym, which was taken this morning, yes, I see the physical difference, but more importantly I see a healthier, fitter and happier version of myself who looks after himself a lot better than he used to.

And yes, I really could have smiled more this morning in my photo, but we are where we are! 😂

If you’re looking for a coach who’s been there himself, visit www.simongPT.co.uk

13/08/2026

Is 1200 Calories Ever Enough?

The answer depends entirely on the person. For some smaller, lighter and less active people, 1200 calories could create a perfectly reasonable calorie deficit. For someone taller, heavier or training regularly, it could be far too aggressive, leaving them constantly hungry, low on energy and struggling to recover or stick to their diet.

Weight loss requires a calorie deficit, but the goal shouldn’t be to eat as little as possible. Your calorie target should take into account your height, weight, age and activity levels, as well as how you actually feel and perform. If you’re constantly hungry, exhausted or repeatedly overeating after trying to restrict heavily, it may not be a lack of willpower - your calorie target may simply be too low.

For a deep dive, visit my blog - go to:
https://www.simongpt.co.uk/is-1200-calories-enough/

Is 1200 calories enough for a woman, a man, or someone who exercises? Here’s why the number that works for one person leaves another stuck.

07/08/2026

Food noise has become one of the biggest talking points in weight loss, especially since GLP-1 medications entered the mainstream. But is it actually a new phenomenon, or have humans always experienced it?

I took a deep dive into the research and my own experiences as both a weight loss coach and someone who struggles with food noise myself.

My conclusion is that while our biology hasn’t changed, our food environment has. Constant access to ultra-processed, hyperpalatable food, modern diet culture, busy lifestyles and the language to finally describe the experience have all contributed to making food noise feel louder than ever.

The good news is that food noise isn’t something you simply have to put up with. For many people, increasing protein and fibre, improving sleep, reducing exposure to trigger foods and staying active can all help to turn the volume down.

For a deep dive into this topic, visit my Food Noise blog: https://www.simongpt.co.uk/what-is-food-noise/

31/07/2026

Has Optimisation Culture Gone Too Far?

I’ve felt for a while that optimisation culture has gone too far.

I think a lot of people watch these podcasts and end up majoring in the minors. Meanwhile, the things that make the biggest difference are often being overlooked.

For most people, the priorities are actually pretty simple:
✅ Get a bit more sleep.
✅ Exercise more consistently.
✅ Eat plenty of protein.
✅ Eat more fruit and veg.
✅ Keep stress under control where you can.
✅ Be consistent.
✅ Don’t try to be perfect all of the time.

That’s what moves the needle.

So when you hear Steven Bartlett talking about his WHOOP score after drinking wine, Andrew Huberman discussing the perfect time to drink coffee, or Dr. Rhonda Patrick explaining why you shouldn’t put bananas in fruit smoothies, honestly, for the vast majority of people, you don’t need to worry about it.

Get the fundamentals right first. They account for almost all of your results.

I’ve written a deeper dive into optimisation culture and why I think it’s distracting so many people from what actually matters. Go to:
https://www.simongpt.co.uk/has-optimisation-culture-gone-too-far/

Any questions or thoughts, leave a comment.

Stephen Bartlett, Dr Rhonda Patrick, wearables, sleep scores and biohacking. Has optimisation culture gone too far? Should health be simpler?

30/07/2026

The Swimmer’s Body Illusion

One of the biggest mistakes people make is assuming that training alone creates a certain body type. The “Swimmer’s Body Illusion” explains that many elite athletes already had the genetics and physical traits that suited their sport before they became elite. Training and nutrition absolutely matter, but genetics also influence things like bone structure, muscle shape, fat distribution and how quickly your body responds.

Genetics influence where you start, but they don’t decide where you finish. Focus on becoming the strongest, leanest and healthiest version of yourself, rather than trying to become somebody else.

For a deep dive, read my blog. Go to:
https://www.simongpt.co.uk/the-swimmers-body-illusion/

Discover the Swimmer’s Body Illusion and learn how genetics influence body shape, weight loss and sporting ability.

15/07/2026

Does Sea Moss Help You Lose Weight?

As a weight loss coach and personal trainer, I can sometimes guess what’s trending on TikTok and Instagram by the questions I get from clients. This week I’ve had a couple of people ask me about sea moss, so maybe it is trending again?

So, does sea moss help you lose weight?

Well, not really on its own. However, it’s high in fibre, so it might help you feel fuller for longer, which means you may naturally eat less. It’s also a low-calorie snack, so if you swapped a higher-calorie snack, like a chocolate bar, for sea moss, you may naturally reduce your calorie intake.

But it’s not some kind of magic fix.

I’ve put together a deep dive blog about this:
https://www.simongpt.co.uk/does-sea-moss-help-you-lose-weight/

Any questions? Leave a comment.

As a weight loss coach, I get asked about sea moss a lot. Here’s what it can and can’t do for weight loss and bloating.

05/07/2026

How to Warm Up for a HYROX Race

When people talk about warming up for HYROX – whether that is on race day, training or a SIM – I think a lot of the advice misses the point slightly.

You normally hear things like preventing injury, getting mobile or getting a bit of sweat on before the start. Those things are not wrong. But for me, as a HYROX coach, the bigger reason to warm up properly is performance. A good warm up should help the race feel smoother and more controlled. It should help you settle into pace earlier and reduce the chance of that horrible feeling where your breathing is all over the place and your legs feel heavy despite only being a minute into the race.

HYROX training and events are awkward in the best possible way because you are constantly changing gears. You run, then work, then run again. You have to produce force, settle back down, control pace and repeat. Because of that, the first few minutes matter more than people realise and the warm up becomes more important than in a lot of other events.

Want more of a deep dive. Check out my blog.

Go to:
https://www.simongpt.co.uk/hyrox-warm-up/

28/06/2026

Can Weight Loss Injections Cause Malnutrition? 🤔

Find out more in my deep-dive blog:
https://www.simongpt.co.uk/weight-loss-injections-malnutrition/

Using Mounjaro, Wegovy or Ozempic? The signs of poor nutrition on weight loss injections and what to do if something feels off.

24/06/2026

If you've decided you want to lose weight, the first thing you usually do is go looking for advice. And that's where it all gets confusing.

One person says cut carbs. The next says carbs are fine. Someone swears by fasting while their mate's lost two stone on meal replacements. No wonder many people don't know where to start.

Here's the thing though. Weight loss isn't actually that complicated. It only gets complicated because there's a whole industry built around making you think you need something special. You don't. You need a few basics done consistently.

Start by understanding your calories rather than picking a random diet. Sort your protein, it makes a bigger difference than almost anything else. Move more, but don't kid yourself you can out-train a poor diet. Don't ignore your sleep and stress either. And stop waiting for the perfect moment, just pick one small thing and do it today.

Simple and easy aren't the same thing, I know that. But this is where you can actually start.

For a deeper dive, read my full blog:
https://www.simongpt.co.uk/weight-loss-for-beginners/

Confused about where to start with weight loss? Weight loss coach Simon G cuts through the noise and explains what actually matters.